- Category: Blog
Physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous physical activity, exercise and rest. It is a set of attributes or characteristics seen in people and which relate to the ability to perform a given set of physical activities.
Poor shoulder mobility can be hella uncomfortable. And sadly, you prob can’t just shrug it off. The good news? We have 11 exercises that can get your shoulders in tip-top shape.
Ready to release all that tension? Here’s a rundown of the 11 best shoulder mobility exercises.
To do a shoulder roll:
Repeat 2–4 times.
Pro tip: Imagine there’s a string pulling your head straight up.
This swing sesh is an awesome arm stretch. It can help increase your range of motion, giving you a smoother flow of motion.
To do a shoulder pendulum swing:
Repeat for a total of 4–6 minutes on both arms.
Pro tip: You can sit or stand for this exercise. Do what feels the most comfortable.
This shoulder press can increase your strength and range of motion.
To do a dumbbell shoulder press:
Do 10–15 reps.
Pro tip: Don’t overdo it with the weights. The idea is to increase mobility, not bulk up.
This exercise targets your upper back muscles. It’s an important strengthening exercise for folks who sit behind a computer a lot.
To do a reverse fly:
Do 10–15 reps.
Pro tip: Don’t hunch or arch your back.
This upright exercise can improve strength in your traps, rhomboids, and biceps.
To do a standing row:
Do 10–15 reps.
Pro tip: Opt for a light weight so you can ease into the motion.
You might remember this one from middle school gym class, but it’s actually legit. It’s a great way to stretch your rotator cuff.
To do a shoulder cross-arm swing stretch:
You can do this one as much as you want, but 3 times on each side usually does the trick.
Pro tip: Take deep breaths as you hold the stretch. It’s hella relaxing.
This stretches your shoulders one at a time, which is great if one is tighter than the other.
To do a doorway stretch:
Repeat 2–3 times on each side.
Pro tip: This shouldn’t be painful. Don’t stretch past your comfort zone.
To do a reverse shoulder stretch:
Do 3–5 reps and go deeper each time.
Pro tip: You might naturally tip forward a bit, but don’t lean forward. It increases your risk of pulling a muscle.
This is a great move to test your range of motion and improve it over time.
To do a shoulder wall slide:
Do 3–5 sets of 5–8 reps.
Pro tip: Don’t forget to engage your core!
This classic yoga pose will release shoulder tension and back stiffness.
To do a Thread the Needle shoulder stretch:
Pro tip: Gaze toward your raised hand and breathe deeply.
There are many ways to do this exercise. It’s great for relieving stress in your upper back, chest, and shoulders.
(One way) To do a chest expansion:
Pro tip: Keep your spine aligned the entire time.
Shoulder mobility relates to range of motion — a joint’s ability to complete a variety of movements. It’s affected by the soft tissue around the joint (like your muscles, tendons, ligaments, and joint capsules).
Mobility is different from flexibility, which is the ability of a muscle or muscle groups to lengthen through a range of motion.
Lots of lifestyle factors can result in shoulder tension. These can build over time, creating discomfort and decreasing mobility.
Shoulder tightness can also be a symptom of health conditions such as:
You don’t need an out-of-whack back or tight shoulders to reap the many benefits of stretching. Here are some of the perks:
Nailing proper form can make or break your workout. It can reduce your risk of injury and enhance the effectiveness of each stretch.
Here are a few tips to keep your form fab:
Ground turkey versus ground beef is a battle for the ages.
While some wouldn’t dare use ground turkey in their chili recipe, others have been substituting turkey for beef since before it was cool.
From burgers to casseroles to tacos, there’s no doubt that both types of meat are delicious, versatile, and convenient for whipping up quick and tasty meals.
Compared to ground beef, ground turkey is typically considered the healthier option due to saturated fat content. But you may be surprised at how closely these two stack up otherwise.
Here’s the tale of the tape on ground turkey versus ground beef in terms of nutritional value, health benefits, and when to reach for one over the other.
Besides color, both types of meat look pretty similar in their ground form. Ground meat is, well, ground meat… right?
|Ground beef||Ground turkey|
|protein||25 g||23 g|
|fat||8 g||9.9 g|
|saturated fat||3.3 g||2.5 g|
|cholesterol||76 mg||88 mg|
|sodium||73 mg||76.5 mg|
|iron||2.7 mg||1.3 mg|
|zinc||5.9 mg||3.2 mg|
|vitamin B6||.4 mg||.4 mg|
|vitamin B12||2.4 mg||1.6 mg|
As you can see, both are actually pretty darn comparable. Ounce for ounce, ground turkey has slightly more calories, fat, cholesterol, and sodium compared to ground beef. However, ground beef has more protein, iron, zinc, and B vitamins.
Saturated fat is where they differ (though not by a ton), and that’s usually why turkey generally gets more “healthy” points than beef.
Both ground turkey and ground beef are excellent sources of protein, which can help control appetite, boost metabolism, and increase muscle mass.
When it comes to comparison, taste is completely subjective. If we’re the judges, a lean ground turkey burger going up against an 80/20 beef burger in a taste competition is probably going to have a tough time.
Objectively speaking, beef has its higher amount of fat content to thank for its juiciness and powerful flavor profile.
While a hot-off-the-grill burger is probably its most popular use, ground beef is also excellent in tacos, meat sauces such as bolognese, meatballs, meatloaf, chili, baked pasta dishes (hello, lasagna), stuffed peppers, and Shepherd’s pie.
Generally, if you’re looking to make a recipe that will really benefit from a meat’s fat content and flavor — such as classic Italian meatballs or a juicy summer burger — opt for ground beef.
Additionally, if you’re looking to add more protein, zinc, or iron to your diet, beef outshines turkey by a bit. Ground beef also contains fewer calories and less cholesterol.
Ground turkey contains less saturated fat than ground beef while losing nothing in the cookability area.
In fact, ground turkey is so popular because it’s a great paleo option for those looking for “leaner” versions of their favorite meals. It’s especially delicious in tacos, stuffed vegetables, sauces, and casseroles.
In dishes where seasonings, spices, or sauces are the primary sources of flavor, ground turkey is more than serviceable. If you’re looking for comparable texture to ground beef and don’t mind a more mild flavor profile, turkey is your best option.
If you like your meat to have a higher fat content, ground turkey can dry out quicker while cooking than something like 80/20 ground beef. But if you’re cooking with the lean versions, both are pretty comparable.
Besides the makeup and versatility of both types of meat, choosing between the two might come down to personal preference. Here’s a lightning round to help you decide:
Opting for a bolder, richer, or more savory profile? Go with beef. (Think: tender meatballs in a wine-spiked tomato sauce.)
Looking for a lighter flavor where the meat doesn’t overpower the other ingredients? Turkey is your best bet. (Think: crunchy and refreshing Asian-inspired lettuce wraps.)
Less fat = less moisture, and ground turkey can get dry quicker than higher fat ground beef. To prevent this, pay extra attention to cooking temps when using ground turkey, or try cooking with a batch that has a higher fat percentage.
Since ground turkey has less saturated fat than ground beef, it’s a good idea for heart health.
One small study found that eating foods high in saturated fat increases the risk factors of heart disease by raising “bad” LDL cholesterol.
If your goal is weight management, try cooking with 99 percent fat-free ground turkey. Fat-free turkey is the leanest and lowest-calorie option.
Choosing between these two versatile ground meat options mostly comes down to your flavor preferences. Otherwise, they’re fairly comparable across the board outside of long-term heart health benefits (ground turkey) and iron content (ground beef).
But what happens when you only need half that dozen? You might want to freeze the rest. Here’s how to save them safely.
There are some important dos and don’ts for putting these bad boys on ice.
So, what do you do if you’re stuck with more eggs than you can possibly use in a month and a half? Freeze ’em *after* a little proper prep.
There are some types of eggs that shouldn’t be frozen.
Deep-freezing your eggs is a #LifeHack with some pretty cool benefits.
Not really. Super-low temps won’t make your eggs taste funky, but the freezer *can* change the flavor of other ingredients in egg-based dishes.
Also, store-bought frozen eggs could have added ingredients or preservatives that tweak the taste.
Pro tip: For cooking purposes, consider freezing each egg individually.
Pro tip: Don’t toss the yolks! Freeze them separately or whip up a delicious lemon curd or custard.
You can totally freeze frittatas and scrambled eggs as long as you remember to thaw them and reheat them within 2 to 3 months.
Pro tip: Wanna freeze individual servings instead of a whole casserole? Just wrap the piece in plastic wrap, freeze until solid, then pop a few servings into a ziplock bag in the freezer for protection against freezer burn.
Well, the only bad way to freeze an egg is in its shell. Once cracked, the best method depends on your #goalz.
The FDA says frozen eggs should be thawed, then cooked to 160ºF (71°C) before you eat them. That’s to avoid food poisoning, though — fair warning — even fresh, uncracked eggs can contain Salmonella bacteria. #TheMoreYouKnow
Here’s how to thaw your frozen noms.
Whole eggs, egg yolks, and egg whites. Place your frozen egglets in the fridge the night before you want to eat them. If you’re rushed, you could also thaw the eggs by placing the sealed, freezer-safe container under cold running water.
PSA: Whether you’re dealing with whole eggs, egg whites, or yolks, cook them the same day you thaw them.
Cooked egg dishes. Stick your frozen scrambler, quiche, or omelette in the fridge overnight. Then reheat the food in the oven (or microwave, if it’s a smallish serving). Easy peasy.
Freezing eggs can keep them fresh for months instead of days. Just remember to crack and whisk them before popping them in a freezer-bound container.
Thawing eggs is just as easy as freezing them. Place them in the fridge overnight, then cook the next day.
Biceps stretches can complement any upper-body workout 💪 .
Whether you’re new to the #FitFam (welcome!) or you’re a seasoned pro, these five moves will give you a top-notch stretch sesh.
These five biceps stretches are great for any fitness level. Here’s a rundown of each one.
This will stretch not only your biceps but also your chest and shoulders.
To do a standing biceps stretch:
Repeat 1–3 times.
This one’s similar to the standing stretch but should give you a little more arm extension.
To do a seated biceps stretch:
Repeat 2–4 times.
This is another one you’ll feel in your chest and shoulders.
To do a wall biceps stretch:
Pro tip: Move your hands up or down until you find the sweet spot.
In addition to stretching your biceps, this is a great way to open your chest. You can do this with one arm at a time or with both at once.
To do a doorway biceps stretch:
To do an overhead holding (hanging) biceps bar stretch:
When done correctly, biceps stretches help:
Even master stretchers can make a mistake. Watch out for these common biceps blunders:
Yes, it’s possible to flex your stretch too far. Stretching too rigorously or too often can lead to injury.
Overstretched muscles can cause joint instability or create tiny tears in tendons or ligaments. It’s possible to put excessive pressure on your joints as well, which can cause injury.
If you do wind up with a stretch-related ouchie, some good old RICE should do you nice:
Germs are on our mind more than ever… specifically, how to kill them. So if you’re wondering if alcohol-based sanitizers and cleaners are effective in keeping you as germ-free as possible, you’re in luck.
Here’s how alcohol actually works to kill those nasties, and how to sanitize and disinfect the right way.
Alcohol molecules are able to target germs through a chemical process called “denaturation.”
The denaturation process is simple: Alcohol molecules bond with the fat membrane that surrounds virus and bacteria cells, breaking it down. Once the membrane is gone, the cell’s insides are exposed and begin to dissolve. This kills the cell.
When it comes to alcohol-based hand sanitizers, most contain either:
Depending on the types of microbes you’re aiming to eliminate, ethanol is generally stronger than isopropanol. However, they’re both effective at getting rid of viruses and bacteria on skin and other surfaces. But, you have to have the right concentrations.
According to the Centers for Disease Control and Prevention (CDC), products should have an alcohol concentration between 60 and 90 percent to be effective disinfectants.
Also, alcohol-based sanitizers and disinfectants are for skin and surfaces ONLY. Never ever, EVER drink them. They’re not meant to kill germs inside your body… instead, they could end up killing you.
Whenever possible, wash your hands with soap and water. It’s actually better than simply using an alcohol-based product.
Washing your hands with soap and water causes a similar germ-killing process, but soap is much more effective at killing germs than alcohol.
When used in the right concentrations (that sweet spot between 60 and 90 percent!), alcohol can kill a bunch of germs, including:
Unfortch, alcohol is ineffective against viruses like polio and hepatitis A. And a 2017 review also found that other bacteria and viruses are becoming resistant to alcohol’s disinfecting power 😬.
Using hand sanitizer and disinfecting surfaces are basically second nature in a COVID-19 world. But can alcohol actually kill the new coronavirus (SARS-CoV-2)?
According to a 2020 study, it can. The study found that SARS-CoV-2 was no match for alcohol’s germ-killing power when used properly.
To reap alcohol’s disinfection benefits, make sure to choose products that have an alcohol content of at least 60 percent.
Also, keep these tips in mind when using or storing alcohol-based products:
Wash, wash, washing your hands is always your best defense against germs. But if hand sanitizer’s your only option, here’s how to use it:
Try to get a hand sanitizer with an alcohol concentration of 60 percent ethanol or 70 percent isopropanol for max effectiveness.
You should also check your hand sanitizer product for Methanol-contamination. This can be super dangerous and lead to serious health complications and even hospitalization. The FDA created this handy Do-Not-Use List to help you check.
Here’s how to disinfect surfaces in your home with alcohol-based products:
Some viruses can live on surfaces for up to a week, so wipe down regularly. Aim for cleaning high traffic surfaces — like doorknobs, light switches, toilets, etc. — at least once a day. Disinfect multiple times a day if you or someone in your house is sick.
Handwashing 101 rules are easy: Completely wet your hands with water, lather with soap, and scrub-a-dub-dub for at least 20 seconds before rinsing and drying. (Need help knowing how long 20 seconds is? This nifty hand-washing lyrics generator turns your fave song into a 20 second washing jam.)
For your household cleaning needs, there are several alternatives you can use, including:
Check out the Environmental Protection Agency (EPA) for a comprehensive list of disinfectants known to be effective against the new coronavirus.
While your favorite boozy beverages may be tasty, they won’t kill germs on your hands or household surfaces. Alcoholic drinks only contain between 5 and 30 percent alcohol, making them ineffective in disinfecting skin or surfaces.
Even if booze did contain enough alcohol to kill germs, they’re not formulated to stay on surfaces long enough to do so.
And, if you’ve purchased a hand sanitizer made by a distillery, they’ve likely upped the alcohol concentration to make it an effective sanitizer. It’s not the same as drinkable beverage (so def don’t drink that Vodka or Tequila hand sani).
Even at fatal levels, the concentration of alcohol in your fave boozy bevvies that actually enters the bloodstream isn’t enough to kill germs. As always, drink responsibly and be safe.
Do not — we repeat, do NOT — drink alcohol-based cleaning products or sanitizers. There are serious risks to ingesting these products, like:
Alcohol-based products with a concentration above 60 percent are an effective way to kill germs on hands and surfaces. When used properly, these products can destroy bacteria and viruses, including the new coronavirus that causes COVID-19.
Alcohol-based sanitizers and disinfectants are for skin and surface use ONLY. Consuming them is not only ineffective in killing germs, but doing so can also cause serious damage.