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Make a Mayo-Free Shrimp Salad That Tastes Like Summer
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How to Jump Start Your Way into Shape
No matter how out of shape you are, you can turn it around by starting slow.
No matter how out of shape you are, you can turn it around by starting slow.
The first step toward achieving any fitness goal is believing that you can. No matter what the odds, you must remember that people just like you have made incredible transformations, so there's no reason you can't. Here are three steps you can take to help you believe in your potential, and then live up to it.
When you make a commitment to improve your fitness, get it out there! Tell your friends, family, and co-workers, and post it on Facebook and Twitter. Rally your support system and
let them know you’re making the journey.
Do your best to surround yourself with everything you need to be successful, and eliminate anything that could threaten your success. For example, clean out your fridge and restock it with healthy foods.
“S” stands for specific. Know exactly what it is you want to achieve. “M” is measurable. Make sure your goal is quantifiable—you must be able to keep track of pounds, inches, blood pressure, or anything else that allows you to see progress. “A” means attainable. Your goal must be realistic. “R” is relevant. Your goal must be a priority and have significant meaning to you. “T” stands for time sensitive. Your goal should have a firm timeline attached to it.
If you’ve been sedentary for years, walking is one of the most effective ways to retrain your body. Just 5 minutes a day is the best way to start. It can be on the street or simply walking in place while watching television. Feel free to increase the duration to 10 minutes and beyond as you adjust. Whether you measure your time or the distance traveled, keep setting progress markers for your success and try to beat them.
Build trust in yourself by making just one promise for now and keeping it—make only one dietary change. Remove soda from lunch, start eating breakfast, or drink an extra quart of water daily. When you’ve been successful at that for a week or two and you feel like you’re ready for another promise, go for it. Transformation happens one promise at a time.
It will be less intimidating if you have a plan when you get there. Know what you’re going to do as soon as you walk in the door, and speak with a trainer to make sure you understand exactly how to use the equipment. The better your plan, the more comfortable you’ll feel executing it. Also, remember that it takes guts to declare to others that you want a better life for yourself. That kind of courage commands respect.
The two main anabolic hormones that build bigger and stronger muscles as well as help shed body fat are testosterone and growth hormone (GH). So maximizing your natural levels of both can have an additive effect in helping you build a bigger, stronger, and leaner physique. Consider taking the following supplements together to naturally raise your levels of testosterone and GH.
This brand new testosterone booster contains D-asparaginic acid, an amino acid shown in clinical studies to boost testosterone levels by more than 40 percent. (novexbiotech.com)
Research from Louisiana State University reported that Novex’s Growth Factor-9 formula raised subjects’ growth hormone levels by almost 700 percent.(novexbiotech.com)
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Exercise for Beginners
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Top 10 Most Dramatic Moments in NASCAR History
From the legendary fist fight after the first Daytona 500, to Dale Earnhardt Sr.'s fatal crash in 2001, here are NASCAR's most gripping events ever.
From crashes to fist fights, here are the top 10 wildest events in auto racing history.
No other sport has the suspense of potential disaster like auto racing. In NASCAR, every lap is dangerous — the slightest twitch from a driver can cause six-figure damage to the car, and injury or death to himself, other racers, and spectators. Talk about intense. And you don’t have to look far off the track to find more drama: NASCAR culture is basically a mix of petty high school politics and the organized disarray of a traveling circus. Here then, are the 10 most dramatic moments in NASCAR history.
In 1984, President Ronald Reagan gave the command, “Gentlemen, start your engines,” onboard the Air Force One via phone as he flew to attend the 4th of July race at Daytona International Speedway — the first president to do so. At this race, Richard Petty got his 200th W, the most wins ever, by a whopping 95. Petty raced for eight more years and never visited victory lane again.
Modern technology makes it possible to know who won every race immediately, no matter how close it was. But none of that technology existed in 1959 for the inaugural Daytona 500, which was also the first race at Daytona International Speedway. Johnny Beauchamp and Lee Petty appeared to cross the finish line at the same time to the naked eye, and NASCAR initially gave the win to Beauchamp. However, after spending three days reviewing photographs and film of the finish, they changed their minds. Petty, patriarch of the most dominant racing family in America, won 10 more races and the championship that season.
The first NASCAR race aired from start to finish on live TV coincided with a massive snowstorm in the Northeast leaving people with nothing to do except watch the Southerners race. And to their credit, the Southerners put on a good show indeed. After a last-lap crash, Cale Yarborough got in a fistfight just off the track with the Allison brothers (Bobby and Donnie). Bobby arrived to give Donnie a ride back to the garage after the crash, at which point Bobby and Yarborough traded insults first and then punches.
In Jacksonville, Florida in 1963, Wendell Scott was initially denied his win, reportedly because NASCAR officials did not want a black man kissing the white beauty queen in victory lane. And throughout his career Scott was the target of racist drivers and promoters. A few hours after the race ended, NASCAR confirmed that not only did Scott take the checkered flag, but also he did it two laps ahead of the second-place finisher. Scott won more than 100 races in other racing series, but this was his lone win at NASCAR’s elite Sprint Cup level series. He remains the only African American to have won such a race.
One time, he hit a bird. Another time, he got a flat tire. Luck was definitely not on his side. Earnhardt came so close to winning NASCAR’s biggest race, but he couldn’t seal the deal, leaving a gaping hole on his otherwise sterling resume. When he finally won it in 1998, the most famous post-race celebration in the sport’s history ensued, with members of every team lining up to shake his hand as he drove by.
The NFL, MLB, NBA and NHL have all suffered embarrassing labor disagreements in recent years. Not so in NASCAR, because it flattened the two attempts drivers made to unionize. In 1961, Curtis Turner tried to get drivers to affiliate with the Teamsters but NASCAR banned him for life —though that was lifted and he returned in 1965. In 1969, the fledgling Professional Drivers Association boycotted a race at Talladega, which top drivers considered unsafe. When NASCAR held the race anyway, that was essentially the end of any union-like attempt.
More than 30 fans were hurt when a last-lap crash in a Nationwide Series race sent car parts hurtling into the stands at Daytona International Speedway in February. It was one of the scariest fan-related incidents in NASCAR history, and witnesses said it was simply a matter of luck that nobody was killed. The wreck involved 12 cars, and occurred about 50 yards from the finish line. Incredibly, none of the drivers were hurt.
A plane crash four weeks before the end of the 2004 season killed 10 people, including a handful of Hendrick Motorsports employees and their family members. Two Hendrick Motorsports drivers, Jeff Gordon and Jimmie Johnson, were still in contention for the championship at the time of the crash. Each had an unbelievable late surge, despite overwhelming pressure and grief: Johnson won two races and averaged a finish over the final four races of 2.5. Gordon finished in the top three places in the last three races. Both tried for the championship — which, had they won, would have been the most heartwarming win in NASCAR history — but neither got it. Kurt Busch beat them both.
There has never been a season-ending race like this one and probably never will be again. Tony Stewart entered the final race hoping to win the championship since he trailed the leader Carl Edwards by just three points. However, he had to bag the final race to get the points to win the championship — a seemingly impossible feat. But that’s what he did. Edwards finished the race second, and the two drivers finished the season tied in points, which had never happened in NASCAR history. The tiebreaker goes to the driver with highest number of wins. To Stewarts delight, he had the edge with five W’s to Edwards’ one.
It’s not just the most dramatic moment in NASCAR history — it’s one of the most dramatic in modern U.S. sports history. When Earnhardt died in a crash on the last lap of the 2001 Daytona 500, it thrust him and NASCAR into the public consciousness in a new light. Earnhardt was a member of the first NASCAR Hall of Fame class and is widely regarded as one of the top two drivers in history. But perhaps his greatest legacy is this: his death sparked an ongoing safety revolution in NASCAR, and nobody has died in a NASCAR race since he did.
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Top 10 Most Dramatic Driving Moments in NASCAR Racing History
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Phil Simms Urges Men to Get Screened for Melanoma
The NFL hall of famer tells MF about how a cancer diagnosis has changed the way he takes care of his skin.
Phil Simms took some big hits as a quarterback for the New York Giants, but even a 15-year pro football career, a Super Bowl
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The Roadmap to Becoming a CrossFitter
CrossFit has exploded in the fitness industry, but where do you start? Follow us...
Unless you’ve been hiding under a rock for the past five years, you’re probably at least somewhat familiar with
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Beyond the Hot Dog: 16 Most Extreme Ballpark Foods
Bleacher Report shares the most expensive and unique ballpark eats.
At Men's Fitness, we like to fill you in about the fittest foods and provide you with plenty of healthy recipes
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The Best Yoga Poses for Bikers
Have you been logging some major cycling mileage? Stretch tight hamstrings, hips, and back muscles with these simple—yet effective—yoga exercises.
Loosen up those tight hamstrings, hips, and back muscles with these simple stretches.
After putting in major cycling miles, your body needs serious relief. But don’t worry, yoga has your back … and legs and hips. This collection of simple and effective poses will help you recover from a long ride and get you back on your bike more quickly, targeting the areas that most affect cyclers. Hold each pose for 30 seconds to a minute, keeping your breath smooth throughout. The sequence is a great follow-up for your ride, but you can also use it as a pre-workout stretch—or a mid-ride break.
What it does: After a long bike ride, standing forward fold will release the tension along the back side of your body by stretching your hamstrings and lengthening your spine. As you breathe slowly in this pose, you will also reap the mental benefits—calming your mind and letting go of stress.
How to do it: Stand with your feet together—big toes touching and heels slightly apart—and place your hands on your hips. As you exhale, tuck your chin slightly toward your chest and bend forward at the hips. Lengthen the front of your torso to avoid curling the spine as you fold forward. Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. If you can’t touch the floor, cross your forearms and grab your elbows. To come out of the pose, bring your hands to your hips and lift up on an inhale. Keep your chin tucked and lengthen the front of your torso as you come back up.
How to get better: With tight hamstrings, the challenge of this pose is to find a balance between stretching the legs and lengthening the spine. Bend your knees slightly to allow your lower back to stretch out of your hips toward the floor. Let gravity do the work. Avoid pulling yourself toward your legs with your arms.
Watch the video: How to do Standing Forward Bend>>
What it does: This pose provides a stronger stretch in the hamstrings than standing forward bend. It will also stretch the hips, spine and calves, as well as strengthen the legs as you work to maintain your balance.
How to do it: Stand with your feet together. As you exhale, step or jump your feet 3 to 4 feet apart and bring your hands to your hips. Pivot on your feet to the right, keeping the heels of your feet lined up. Angle your left foot to the left 30 to 45 degrees, and line up your right knee with your right ankle. Square your pelvis as much as is comfortable with the front of the room by moving the left hip forward, while keeping the back heel pressing into the ground. Firm the thighs on both legs. As you inhale lengthen your spine, arch your upper back slightly and draw your shoulder blades against your back. As you exhale, fold forward at your hips, stopping when your torso is parallel to the floor. Rest your fingertips on either side of your right foot, or on a block if you can’t reach the floor. Keep the hips parallel to the front of the room and your neck in a neutral position as you look down at your toes. To come out of the pose, bring your hands to your hips, press the back heel into the floor and lift up your torso on an inhale. Repeat on the other side.
How to get better: If your hamstrings are very tight, bend your front knee slightly while keeping the thigh firm. Over time, your lower belly will move closer to the thigh, but don’t force it.
What it does: Hero pose gets deep into the front of the thighs, along with the knees and ankles. Don’t force this pose, especially if you are recovering from an ankle or knee injury. In that case, an experienced yoga instructor can help you work through the pose safely.
How to do it: Kneel down on a mat or a folded blanket. Touch the inside of your knees together so your thighs are parallel to each other. Move your feet apart until they are a little bit wider than your hips, with the tops of your feet pressed evenly onto the floor. Point your big toes toward each other slightly. Sit down between your feet. If this is uncomfortable on your knees or feet, sit on a yoga block between your feet. Bring your right arm underneath the left, crossing the arms at the elbows and wrists. Interlace the fingers, if possible, or press the forearms together. Keep the shoulders relaxed and lift the elbows to the height of your shoulders, with your fingers pointing directly toward the ceiling and the elbows forming a 90-degree angle. Switch the arm position (left arm underneath) half-way through the pose. Hold the pose for 30 seconds in the beginning, slowly increasing this to 5 minutes. When finished, bring your hands to the floor in front of you and lift your hips over your knees. Come to seated with your legs straight in front of you. Shake your knees lightly to release the tension in the legs.
How to get better: Push down lightly on the outside edges of your feet with your fingers or palms. This will keep the feet pressing evenly on the floor.
What it does: Head-to-knee forward bend will stretch the straight-leg side of the body from the sole of the foot all the way up through the scalp, opening up your hamstrings, groin and spine.
How to do it: Sit with your buttocks on a folded blanket and your legs out in front of you. As you inhale bend your right knee and bring the heel toward your crotch. Rest the sole of the foot on the inner left thigh. Let the right knee fall toward the floor, or rest it on a blanket if your hips are tight. As you exhale, turn your torso slightly to the left until your belly button lines up with the middle of the left thigh. Rest your hands on your thigh. You can stay here and focus on keeping your buttocks pressed evenly onto the floor and your spine long. If you are ready for a deeper stretch, bend forward at the hips as you exhale, bringing your torso toward your left leg. Grab onto your left foot. Press the left heel away from you and the left thigh down into the floor. Stay in this pose for 1 to 3 minutes and come out on an inhale. Repeat on the other side.
How to get better: If you have trouble reaching the foot on the extended leg, loop a strap around the bottom of the foot. Hold the strap with your arms straight. Don’t pull yourself into the pose. Instead, walk your hands along the strap toward the foot, keeping your spine long.
What it does: Spinal twists can relieve some of the tension that builds up in the back after riding a bike for a long time. In addition to stretching the spine, half lord of the fishes pose will also open up your shoulders, neck and hips.
How to do it: Sit with your legs straight in front of you. If your hamstrings are really tight, place your butt on the edge of a folded blanket. Bend your knees and place your feet on the floor. Move your left foot to the outside of your right hip and let your left knee rest on the floor. Bring your right foot to the outside of your left thigh, with your foot flat on the floor and your right knee pointing up at the ceiling. Rest your right hand or fingertips on the floor behind you, and your left hand on your right knee. As you inhale, lengthen your spine by sitting up tall. As you exhale, turn your torso toward your right thigh. For a deeper twist, bring the left elbow to the outside of the right knee with the fingers pointing toward the ceiling. Look gently back over your right shoulder, or toward the front of the room. To come out of the pose, return to the starting position on an exhale. Straighten your legs out in front of you—your knees can be bent slightly—and fold forward on an exhale. Inhale back to seated. Repeat on the other side.
How to get better: Avoid using your arms to pull yourself deeper into the twist, which can strain the spine. Instead, use your core muscles to turn as far as possible as you exhale. If you can’t get your elbow on the outside of the upright knee, you can also hug your arm around the front of that knee.
What it does: After a long bike ride, legs-up-the-wall pose provides much-needed relief for tired or cramped legs and feet. This passive pose will also stretch the back of the legs and help calm the mind.
How to do it: Lie flat on your back near a wall. Walk your feet gently up the wall until the soles of your feet are facing the ceiling. Shift your torso until it is perpendicular to the wall, and move your buttocks as close to the wall as possible. Straighten your legs. If your hamstrings are tight, you can bend your knees slightly. Rest your hands by your hips or alongside your head with your elbows bent. To stretch the groin, separate the legs into a v-shape, as far as comfortable. Bring the legs upright again before coming out of the pose. Stay in this pose for 5 to 15 minutes. To come out of the pose, move your butts far enough away from the wall so you can slide the legs to the floor. Roll onto your side and rest for a moment before sitting up.
How to get better: The two most challenging parts of this pose are getting your legs up the wall and resting your mind. Once you’ve made it into the pose, focus your attention on your inhales and exhales, while breathing slowly and gently.
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Yoga Videos of the Best Yoga Poses for Cyclists and Bikers
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Success Story: Making Time For Better Health
This 37-year-old hospitalist sheds 40 pounds in three months.
Name: Burt Humburg
Hometown: Mason City, Iowa
Age: 37
Height: 6’1/2"
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Top Surfing Tips from Garrett McNamara
Breaking into big-wave surfing? Take some tips from the man who rode what is believed to be the largest wave ever.
The frantic search for air, trying to figure out which way is up as you’re being pummeled by a wave—it’s an experience that sounds anything but enjoyable.
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The Man's Guide to Cooking and Eating Fish
How to buy, cook, and eat one of the healthiest foods and leanest proteins on the planet.
Let’s get right to the point.
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How Soon Is Too Soon to Say I Love You?
How to tell it's time—and the best way to deliver the news.
Q: I know I’m in love with my girlfriend, but we haven’t been dating that long. How soon is too soon to say it?
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Recasting 2013 Blockbusters with Athletes
Here's what would happen if the year's biggest blockbusters were recast with athletes instead of actors.
Iron Man 3, The Hangover Part III, Fast & Furious 6, Pain & Gain--our movies-to-watch list is getting longer, summer must be on its way. And while w
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The Great Outdoors Guide
Ditch the treadmill and explore the wild with these sweet adventure sports. Plus, the gear you need to master them.
The impulse to test limits is built into the male DNA. Asking for directions? Not so much. So consider this your handbook to adrenaline on the rocks, in the sea, and through the air.
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Mountain Bikes vs. Road Bikes
From single-track trail to paved roads, find the biking style that's right for you. Here's how they stack up against each other.
The naked eye might catch only the superficial differences between a road bicycle and a
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Essential Gear for Rock Climbing and Bouldering
Here are the best climbing and bouldering essentials you'll need to reach the summit.
Even if you’ve tried rock climbing indoors, nothing compares to the real deal: scaling crags and slabs outdoors, says world-class clim
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Master the Urban Jungle: Skateboarding, BMX and Parkour
Pick up a skateboard or a bike and embrace your natural, urban playground. Bonus: you'll get a better body doing it.
The concrete jungle serves up the best backdrop for breaking a serious sweat.
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Ride a Wind-Powered Rush: Paddleboarding
Surfing not your thing? Build your legs and core with this alternative, ass-kicking water sport.
Not everyone can tame 78-footers like pro surfer Garrett McNamara, so for us mere mortals, there are still plenty of exhilarating alternatives to big-wave surfing.
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Crack the Surface: Rivers, Coasts, and Caves
Kayak, raft, or dive your way to a better body — here's how. Plus, the gear you need.
Looking for something a little wet and wild?
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A Modern Take on Gatsby Style
7 ways for the modern man to channel Jay Gatsby's sophisticated style.
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3 Most Common Cooking Mistakes Guys Make
Avoid these rookie blunders with these quick fixes
Sometimes kitchen slipups can lead to culinary innovation—just ask the caveman who fumbled the first bison fillet over an open flame.
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