Sunday, August 31, 2014

60-Minute Workout That Has It All! Cardio, Strength, and Flexibility

If you want to torch calories and tone your tush, running is one of the most effective forms of exercise. The problem is, it leaves your upper body and core high and dry, and if you forget to stretch, you're left with tight, tense muscles that could suffer an injury that keeps you from lacing up your sneaks. Here's a 60-minute running workout that includes one-minute strength-training intervals as well as a short stretching session at the end.

Source: Thinkstock

The Workout

0:00-5:00 - Warmup - brisk walking

5:00-15:00 - Run (fast pace)

15:00-16:00 - Push-up walks

16:00-21:00 - Run (fast pace)

21:00-22:00 - Plank with arm and leg reach

22:00-27:00 - Run (fast pace)

27:00-28:00 - Mountain climbers

28:00-33:00 - Run (fast pace)

33:00-34:00 - Burpees

34:00-39:00 - Run (fast pace)

39:00-40:00 - Three-point touches

40:00-45:00 - Run (fast pace)

45:00-50:00 - Cooldown - walking

50:00-60:00 - Stretch session

The Stretches

Wide-Legged Tipover Tuck

Targets: hamstrings, lower back, chest, and shoulders

  • Stand with your feet about three to four feet apart. Inhale to interlace your hands behind you, pressing the heels of your palms together in a double fist.

  • As you exhale, fold forward at the hips. Keep your legs straight and press your navel toward your thighs to encourage a straight spine. Fold as deeply as you can, pressing your weight forward into your toes. Hold for 30 seconds.

One-Armed Camel

Targets: quads, abs, and shoulders

  • Stand on your shins so your knees are underneath your hips.

  • Take a breath in and then exhale to reach your right hand back, placing it on your right heel or the mat behind your right toes. Extend your left arm in the air.

  • Shift your weight forward onto your knees to increase the stretch in your quads, belly, and chest. Lower your head behind you, holding for 30 seconds. Lift the torso up, and then switch sides.

Open Lizard

Targets: hip flexors and hips

  • Come into a low lunge with the right knee forward, hands resting on the floor underneath your shoulders. Inhale and then exhale as you slowly lower your right knee to the right, resting on the outside of your right flexed foot. Keep the arms straight, pressing your chest forward to increase the stretch in the front of the left thigh.

  • After 30 seconds, switch sides.


Targets: hips and lower back

  • Sit on the floor, bend both knees, and bring your feet together. Inhale to lengthen the spine, and then exhale to fold forward. Rest your hands on your feet or extend your arms out in front of you.

  • Stay here for 30 seconds.

Half Wheel

Targets: quads, abs, chest, shoulders, and neck

  • Begin lying flat on your back with your arms along the sides of your body, palms facing down.

  • Bend your knees, and place your feet flat on the floor. Lift your hips off the floor, and clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring your shoulder blades closer together.

  • Stay here for 30 seconds.

Seated Spinal Twist

Targets: lower back and chest

  • Begin seated on your mat with your legs extended in front of you.

  • Bend your left knee, and place your left heel as close to your right sit-bone as you can. Then bend your right knee and cross your right foot over your left knee. Plant it on the floor so your right ankle is next to your left knee.

  • Reach your right arm behind you, and place your palm on the floor. Then bend your left elbow and cross it over the outer side of your right knee. Keep your elbow bent, or if you can, hold onto your right toes.

  • Keep your right hand on the floor for stability, or bring your right arm around your lower back. Reach for your shirt, or if you can, hook your fingers on the top of your left thigh. Gaze behind you and over your right shoulder.

  • Stay here for 30 seconds. Then release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.

from POPSUGAR Fitness

Hello Luke!

I’m happy to introduce a new PHDer: Luke Jaminet arrived in the world last Wednesday and has been getting plenty of sleep ever since. Here he is: For the first time since his birth Mom and Dad got a little …

Read more »

The post Hello Luke! appeared first on Perfect Health Diet.

from Perfect Health Diet

Saturday, August 30, 2014

Cauliflower Muffin Bites

If you’ve ever tried to make a cauliflower pizza crust and liked the flavor but not the soggy doesn’t-really-hold-together texture, then cauliflower muffin bites are the way to go. Easier to make and much more likely to hold together, these mini muffins make a nice snack, side dish or appetizer. In fact, there’s no reason […]

from Mark's Daily Apple

Why Not Start Your Holiday Weekend With a Workout? These Celebs Did!

It's almost a given that during a long holiday weekend, indulgences will be had. And why not? The whole point is to relax and have some fun! To help balance things out, kick off the weekend with a workout like this week's group of healthy celebs.

from POPSUGAR Fitness

Add Some Cardio to Your Barre Workout For the Best Burn Ever

Quick-paced moves keep your heart rate up in this at-home Cardio Barre workout. And you'll be surprised how much of your body you can work in 10 minutes! Grab a sturdy chair to use as your barre, and get ready to sculpt your way lean.

from POPSUGAR Fitness

Sweet Potato, Chickpea, and Quinoa Veggie Burger With Roasted Peppers

If you're trying to save on calories, fat, and cholesterol, then veggie burgers are the way to go. Since most of the ones you find in the freezer section tend to be pretty flavorless, whip up this recipe that will knock your veggie-burger-lovin' socks off.

Completely vegan and easier to make than you think, they're flavored with baked sweet potato, cumin, and fresh parsley. Just whip up the mixture, heat up the patties, and they're ready to serve to impress your vegetarian and meat-eating friends alike.

Keep reading to see this 200-calorie veggie burger recipe.

from POPSUGAR Fitness

Friday, August 29, 2014

Fitness Fashion Friday + fall stuff

Hi! Hope you’re having a lovely Friday! Keep those giveaway entries coming and thank you so much to all of you who have answered the blog survey so far <3 It’s Fitness Fashion Friday aka this new thing I’ve started on the blog. (Last week was the inaugural edition.) I’m not sure how long it […]

from The Fitnessista

10 Do-Anywhere Exercises to Burn 200 Calories in Under 3 Minutes

If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.

Source: Thinkstock / fatchoi

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Below are ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!

  1. Jumping jacks. These do-anywhere moves pump up your heart rate in no time.

  2. Mountain climbers. This cardio move helps strengthen legs and core muscles as well. Learn how to do mountain climbers here.

  3. Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles. Not sure how to do this classic move? Get instructions on how to do a burpee here.

Source: POPSUGAR Studios

  1. Running up stairs. Run up and down the stairs at home or at your office - you'll get the added bonus of a toned backside.

  2. Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here's how to do a perfect walking lunge.

  3. High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.

  4. Frogger: This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. 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, then jump back to plank. Repeat in a quick succession (below).

Source: POPSUGAR Studios

  1. Lateral hops: Make small jumps side to side as if you are jumping over an invisible line (below).

Source: POPSUGAR Studios

  1. Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control (below).

Source: POPSUGAR Studios

  1. Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up (below).

Source: POPSUGAR Studios

Don't stop at just 2.5 minutes, though. Besides upping your total calorie burn, longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.

from POPSUGAR Fitness

The Plant-Based Labor Day Picnic Menu You Should Try This Weekend

Over 100 Pounds Lost: Things Just Keep Getting Better and Better

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep […]

from Mark's Daily Apple

Friday faves + Jabra Rox giveaway

Hi! Happy Friday! What are you up to this weekend? Any fun parties or BBQs planned?? (Here’s a post with some healthy BBQ ideas if you’re planning ahead!) We’ve had a wonderful time hanging out with the Pilot’s mama/MIL/Livi’s nana this past week. It’s been so much fun to show her around San Diego and […]

from The Fitnessista

Feeling Uninspired on Your Mat? Instagram to the Rescue!

We've all been in that yoga class where we can't help but glance over at someone flowing beautifully through their practice with utter calmness, poise, crazy strength, and natural flexibility. Whether in a basic forward bend or an unbelievably still and strong forearm stand, you instantly feel inspired. You don't have to step into a studio for that. Allow these yogi Instagrammers to inspire you anytime, anywhere.

Source: Instagram user tugbayoga; Front Page Image Source: Instagram user lady_yogaga, Instagram user tugbayoga

from POPSUGAR Fitness

Is It Time to Start Skipping Breakfast?

Have we been wrong all along about breakfast? For years experts have touted the first meal of the day as a weight-loss wonder, but recent studies have found that those who ate breakfast didn't lose any more weight than those who did. Is it time to dethrone breakfast as the most important meal of the day?

In one study, published in The American Journal of Clinical Nutrition, researchers followed 300 volunteers over four months; some ate breakfast every day, some skipped it, and the rest just ate as they normally would. At the end of the 16 weeks, the scientists found that there was no difference in how many pounds someone lost based on whether or not they ate breakfast.

In another study, also published in the journal, lean participants were randomly assigned to skip or eat breakfast, then tracked with activity monitors. This study found that while the ones who ate breakfast did move around more in the morning, they also ate as many calories as they burned. The result: no difference between weight loss in the two groups, although the breakfast eaters did have more energy.

These results may point to the pointlessness of eating breakfast if you're not hungry, but it's important to remember that a morning meal could be beneficial in other ways. Many trainers recommend eating a high-protein breakfast within 30 minutes to an hour of waking up in order to feed muscle growth, which could help you burn more calories and be leaner in the long run. And whether you eat your breakfast before or after a morning workout, it can offer the fuel you need to push yourself harder or recover faster after exercise. So, even if it just boils down to preference, we're all for starting the day with a healthy, protein- and fiber-rich meal - here are a few of our favorite healthy breakfast recipes that prove it!

from POPSUGAR Fitness

POPSUGAR Shout Out: 30 Days of Outfits to Kick-Start Your September

Thursday, August 28, 2014

The best pumpkin cornbread recipe

(vegan and gluten-free! This post is sponsored through my partnership with Blue Diamond Almond Breeze.) It can be difficult to think of an intro for a recipe when you’re still in the process of eating and swooning over it. I thought about creating an air-tight defense for my arguably overeager use of canned pumpkin before […]

from The Fitnessista

The Advice That Will Take Your Workout to the Next Level

We've all been there: we're on our last set of squats, or slowly trudging through our last mile, when we hit the wall. That's where the wise words of ballerina and Under Armour spokesperson Misty Copeland come in. Like any elite athlete, Misty has endured her fair share of physical pain and mental struggle as a daily part of her job. In fact, she's powered through thoughts about quitting more times than the average person. "The mental strength that dancers have are beyond most," she recently told us. "The mental capacity to be able to stand in the corps de ballet and stand on one leg when you're framing the principal dancers - those mental tests really gave me so much character and strength in my life in general, to be able to push past all those voices in your head that are like, 'You're in pain; walk off stage; it doesn't matter if you get fired.'"

Now a soloist at the American Ballet Theatre, Misty has a little advice we can all keep in mind the next time our gym instructor tells us to hold our plank for 30 more seconds. "Find a zen space in your mind, even if it's just singing to yourself," she advises. "Just pass the time and keep a steady breath." Just staying focused and calm, she says, will help you push past not only physical barriers but also those negative thoughts that can hinder your workout. So the next time you feel like quitting your workout, channel your best inner ballerina with Misty's words of encouragement.

from POPSUGAR Fitness

No Ice Cream Maker Required! Low-Calorie Cherry Chocolate Ice Cream

You'll Want to See the Energizing Breakfast That Lea Michele Loves

In her first book, Brunette Ambition, actress Lea Michele shares, "On non-cheat days I try to keep my diet fairly simple and really make sure that what I eat is not only satisfying and delicious, but nutritious enough to give me the energy I need to do my job." After making Lea's recipe for an egg white frittata, we are certain she has no problem with following this eating philosophy. You'll love how easy it is to make this yourself!

Front Page Image Source: Getty

from POPSUGAR Fitness

103 Healthy and Budget-Friendly Recipes You Need to Try

The Unexpected Ways Yoga Changed My Life

For many years, yoga and I had a very on-again, off-again relationship; I traipsed in and out of classes and studios during my high school and early college years but never allowed myself the opportunity to truly commit to a physical or spiritual practice - I was very busy, after all. After a few semesters of overeating, overthinking, and overpartying, I felt disconnected from my body and knew it was time to get serious about my health. Though I grew up dancing and cheering, I was never much of a conventional athlete - the idea of running a mile made me shudder - but yoga seemed just my speed.

After keeping up with a consistent practice, my body and mind started to reap the benefits. Here are a few of the gifts I never could have expected receiving from yoga.

I Started Paying Attention to My Body

Yoga gave me a kind of awareness about my muscles, joints, and mental state that I had never experienced. Once I began regularly practicing, I found myself checking in with my body in and outside of the yoga studio, realizing things I had never been cognizant of before. As I started listening to my body and began to take my practice seriously, the shift spilled its way into other facets of my life. I started eating better, partying less, and supporting my needs more. For the first time in my life, I moved and fueled myself in ways that felt caring.

I Was Forced to Face Fear Head-On

If you're serious about your practice progressing and evolving, you have to step out of your comfort zone. At one point, I thought that I would be able to wake up one day with the magic ability to tackle tough arm-balancing postures, but I soon learned this wasn't the case. Those yogis you see in class holding a Firefly or Handstand so comfortably? That took years of trying, falling, and making loud (sometimes embarrassing) noises in class. Once I stopped being so concerned about how advanced I appeared in class, I was able to move past my mind's limitations, feel the fear, and trust my own body's strength.

I Learned How to Breathe . . . Seriously

When you want to learn new poses, it's essential to feel free and relaxed in your body and align your breath with your movement - this too did not come for me overnight. I had always considered myself to be a relatively "chill" person, but as I would feel myself tighten up and become frustrated in difficult poses, yoga helped me realize just how much tension and anxiety I was holding in my body every single day. Learning how to check in with my breath and slow things down has made a huge difference in the quality of my practice, and far off my mat, it began to transform my relationships and day-to-day responsibilities. Taking this quality of breath to my everyday life has helped me calm down, see things clearly, and take a step back when necessary.

from POPSUGAR Fitness

5 Simple Ways to Lose Weight For Free

Despite popular belief (or popular excuses), losing weight doesn't have to be a big financial burden! If you're ready to shed some unwanted pounds, here are five straightforward tips that will help you see and feel real changes without costing you a dime.

  1. Download an app: Let your phone help you slim down. Check out our favorite free weight-loss apps that can help you keep track of your progress when it comes to both healthy eating and workouts.

  2. Develop a support system: While certain name-brand weight-loss support groups can cost you, there are plenty of free resources out there like Spark People that can help hold you accountable. Growing your healthy network and connecting with folks who have similar goals in mind can keep you on track and focused. And don't be afraid to reach out to your partner, roommates, and family! Getting everyone on board and aware of your goals will make them stick for good.

  3. Run for it: Bumping up your cardio is a part of an weight-loss plan , but there's no need to hit up expensive boutique fitness classes or sign up for a gym immediately. Start an outdoor running routine! It's free, you can do it anywhere, and it works. Just remember: you'll also need to strength train to build muscle and boost metabolism. Instead of investing in expensive weights, let your body be the gym! These printable no-equipment bodyweight workouts can help.

  4. Start a healthy cooking club with friends: Healthy food choices are a huge part of losing weight, but it doesn't have to cost you an arm and a leg. Instead of signing up for cooking classes or buying a ton of new cookbooks, get a group of friends involved and start cooking up our healthy recipes. You'll begin to develop healthier eating and cooking habits and stay social in the process.

  5. Watch our videos: It's true! We have hundreds of hours of free workout videos that can whip you into shape and help you shed pounds. Let us help you out and support you on your journey.

from POPSUGAR Fitness

Why We Eat: Cravings

Last week I picked up the theme of hunger with an intention to visit all the angles of the instinct – the physiology behind it first – but also the outer reaches of hunger’s emotional and social sway. The fact is, I can’t think of an instinct (other than sex) that influences our evolution more […]

from Mark's Daily Apple

Erin Andrews Shares Her Two Biggest Secrets to Staying Healthy

There's just one week to go until Erin Andrews begins her new job as Fox's sidelines reporter during football season. She'll actually be doing double small-screen duty, also returning to host Dancing With the Stars. We caught up with Erin, a spokeswoman for Florida orange juice, to hear all about her very exciting Fall and how she prioritizes staying healthy when she works and travels so very much.

from POPSUGAR Fitness

Craving Carbs? Here Are Some Healthier Ways to Give In

The following post was written by Julie Upton, MS, RD, cofounder of Appetite for Health, who knows that it isn't always easy to avoid those enticing carbs. Thankfully, she's provided us with 12 suggestions for smarter ways to give in to those cravings.

Have you been passing on potatoes, skipping spaghetti, and banning bread in an effort to get those fab abs you've always dreamed of? Well, here's some tasty news: these favorite foods aren't the diet disasters you may have believed they were.

Sure, you'll lose weight on a diet that cuts carbs, but that's because you're cutting calories. Any plan that scales back on calories, whether it's Atkins, Mediterranean, or Paleo, will help you peel off pounds. But the real key here - what will help improve your chances for long-term success, according to studies - is whether you can stick with it. For most carb-loving women, a diet that permits potatoes, pasta, and bread is an eating style that can last a lifetime.

How can you have your carbs and eat them, too? Try these tricks.


Nutrition Numbers: A medium potato (5.3 ounces) has just 110 calories, so it won't make a dent in your daily calorie budget. (Plus, it is an excellent source of both vitamin C and potassium, is rich in B-vitamins, and chips in two grams of fiber.)

Slimming Strategies

Potatoes are thought of as a diet don't because of how we eat them - as high-calorie French fries, potato chips, and mashed with butter and gravy. To make a skinnier spud:

  • Enjoy it baked, broiled, roasted, or grilled. You may be surprised to discover you can satisfy your fry cravings with a healthier roasted version.

  • Skip high-calorie toppings, like butter, sour cream, and bacon, and opt for healthier ones, like steamed broccoli or kale, chili, beans and salsa, plain Greek yogurt, or cottage cheese.

  • Opt for red potatoes and fingerlings; they have a lower glycemic index (glycemic index is a measure of how much and how quickly blood sugar rises after eating a specific amount of a carb-rich food) than Russet (baking) potatoes. Lower GI foods are recommended as they don't cause rapid fluctuations in blood sugar that can trigger hunger and cravings.

  • Heat then cool your potato. For instance, make a Mediterranean-style potato salad with small colorful potatoes that have been boiled then cooled. This lowers the GI by raising the amount of "resistant starch" in the potatoes. For an extra boost, use extra virgin olive oil in place of mayo; the unsaturated fats and other bioactive compounds in EVOO help keep you satisfied longer.


Nutrition Numbers: Pasta is higher in protein than other carbs because it's made from durum wheat, a variety of wheat that packs in more of the satiating nutrient. There are six grams of protein per two ounces of dry pasta or about one cup cooked and 210 calories. Due to its protein content, pasta also has a lower glycemic index than other carbs, so it doesn't cause a rapid rise in blood sugar levels that can spike appetite. For example, most pasta varieties cooked al dente will have a GI value in the 40s to 50s compared to a GI of 99 for English muffins.

Slimming Strategies

Italians know that pasta isn't fattening - they eat a lot more of it and are much less likely to be overweight or obese. According to the International Pasta Organization, Italians eat 57 pounds of pasta per person per year compared to 19 pounds per person in the United States, but only about 10 percent of Italian women are obese versus 36 percent of American women. Pasta is wrongly targeted as a diet disaster due to the company it keeps - buttery, meaty, and cheesy sauces - as well as the ginormous portions we eat. To slim down your spaghetti:

  • Strive for a 50-50 pasta-to-produce ratio. Great produce picks include tomatoes, roasted veggies, and dark leafy greens.

  • Try whole-wheat varieties that are made with a combination of durum wheat and other grains to get an extra dose of fiber and protein. (Just be sure to watch cooking times closely, as overcooking whole-wheat can make noodles gummy.)

  • Stick to no more than two cups of cooked pasta at a meal to keep calories in check. (Two ounces of dried pasta equals 1-1½ cups cooked.)


World Obesity Rankings

BMI Statistics


Nutrition Numbers: An ounce of bread (a slice or small roll) has about 80 to 100 calories. Whole-wheat or seeded varieties have more protein, fiber, and fat to keep you fuller longer but also contain more calories.

Slimming Strategies

Bread may be one of the most highly craved carbs, but there's no reason to banish it from your diet. Simply figure out healthier ways to enjoy it:

  • Combine it with other foods, especially those with protein and fiber, to slow down the digestion of carbs. For instance, when you eat out, make sure to ask for the breadbasket with your meal - not beforehand.

  • Choose whole-grain breads where you can actually see the grains or seeds and that feel dense (not squishy) when you give them a gentle squeeze. According to researchers at Harvard School of Public Health, the best whole-grain options will have a carbohydrate-to-fiber ratio of lower than 10:1.

  • Spread your bread with wholesome toppings, like avocado, olive oil, nut butters, hummus, or tapenade.

  • Look for whole-grain breads that have at least two grams of fiber and three to four grams of protein per serving.

  • Opt for "light" store-bought breads, which are sliced thinner so they have about 50-60 calories per serving. Just be sure it's a whole-grain variety.

from POPSUGAR Fitness

POPSUGAR Shout Out: How to Eat Clean All Day Long

Wednesday, August 27, 2014

Top 5 Reasons Why Your Workout Isn't Working

The following post was written by Brittany Mullins, who blogs at Eating Bird Food and is part of POPSUGAR Select Fitness.

Today I'm going to switch things up a bit and talk about getting the results you want from your workouts. I hear from clients all the time that they're exercising their butts off but not seeing any results. And, of course, they want to know why their workout isn't working.

I've been in this same position before, so I can totally relate. It stinks because you feel like you're doing everything right, but no progress is being made and your body never changes. What gives? Honestly, there are many reasons why your particular routine may not be working for you, but to keep things simple, I've put together a little list of the top five common reasons people who work out regularly aren't seeing the results they desire.

1. You haven't changed your diet.

I'm a firm believer that 70%-80% of body composition (and weight loss) is diet, the remaining 20%-30% is split between genetics and exercise. We've all heard the phrase "You can't out-exercise a bad diet," and it's so true. I know sometimes we feel as though working out means we should be able to eat whatever we want, but it's simply not the case for most people.

You have to find a balance because here's the reality - if you overeat you'll gain weight and if you don't eat enough you won't have the energy you need and you may even slow your metabolism. Everyone is different, so you have to experiment with how much and what types of foods work for your unique body. A good starting point would be cutting out processed foods, limiting refined sugars, eating more vegetables, switching to smart carbs (vegetables, fruits, and whole grains), and getting a good amount of protein and healthy fats.

If you already feel like you're eating a clean diet, you may want to look at your portion sizes. Overeating healthy foods is still overeating, and it can hinder your results. I recommend using a food journal or tracker to record what you're eating, at least for a few weeks. You don't have to count calories, just writing down everything will make you more aware of how much you're actually eating.

2. You're stuck in a workout rut.

You've been doing the same workout routine for months, maybe even years. Yes, it's great that you're staying motivated to stick with an exercise routine, but you have to switch things up in order to see results. Change = change!

You need a little consistency with your workout program (like sticking with a certain number of cardio sessions and a certain number of strength training sessions per week), but it's best to switch up your program every four weeks or so. This amount of time gives your body enough time to work hard and make gains but not so much time that your body adapts and the exercises are no longer challenging. Changing up your routine can also be exciting and motivating! Not sure how to switch things up?

3. You're a cardio bunny.

I like zoning out on the treadmill with a magazine just as much as the next lady (and I honestly see nothing wrong with this if you're using it as a way to be active and destress), but you can't expect to see results if you do this day after day and call it your workout. I've worked with many personal trainers (and I'm a trainer myself), and we'll all tell you that cardio is necessary - it's great for your heart and it helps burn fat all over, but in order to change your physique, you have to incorporate resistance training into your routine. Doing workouts that use weights or your body weight for resistance will help you build muscle and create definition.

4. You sit way too much.

This one hit me hard after college when I went from being super active by walking around campus to sitting at a desk on the computer all day. It was so much harder to maintain my weight. Just because you work out for an hour every day doesn't mean that you can sit at a desk all day and then come home and sit on the couch all night.

After all, sitting is the new smoking.

I still fall into this trap sometimes. Ugh! It's important to get in as much activity as possible throughout the day - not just during your workouts. Here are some good ways to get in more activity - park in the farthest spot away when going to a store, take the stairs whenever possible, walk/ride your bike to work, get in a quick walk on your lunch break, use a standing desk (I LOVE mine), go for a walk after dinner, clean the house, go out dancing with friends instead of going out drinking, etc. Every little bit helps!

5. You're not getting enough sleep.

Everyone requires a different amount of sleep to feel their best, but most people require somewhere between 7 and 9 hours. Sleep is known for being one of the most important aspects of balancing your hormones and repairing cells. A lack of sleep can increase ghrelin production (your hunger hormone), which will make you feel hungry even if you've eaten enough and are full. I know this is the case for me - if I don't get enough sleep, I'm ravenous the next day!

Sleep loss has also been shown to increase cortisol, the stress hormone that is frequently associated with fat gain. Sleep is also essential for repairing your muscles after a hard workout and replenishing your body with energy. Want to learn more about sleep? Check out this article about why sleep is the No. 1 thing for a better body. It's a good one!

Have you ever hit a plateau or felt like you were doing all the right things but not seeing results? If you're going through this issue right now, do any of these scenarios resonate with you?

from POPSUGAR Fitness

“Spin it to win it” playlist + SD adventures

Hi guys! How’s your day treating you? We’re enjoying a relaxing afternoon after a fun morning at the San Diego Zoo. (Meerkats —> Lion King —> this honest trailer) It’s my MIL’s first time in San Diego (and first time at the Pacific Ocean!) and we’ve been taking her to some of our favorite spots. […]

from The Fitnessista

Living the Optimized Life with Daniel Stickler, M.D. and Kendall Kendrick

I had the honor of appearing on the “Living the Optimized Life” show with Dr. Daniel Stickler and Kendall Kendrick. Check it out here. A few weeks after we recorded this, we met in person at the Ancestral Health Symposium, …

Read more »

The post Living the Optimized Life with Daniel Stickler, M.D. and Kendall Kendrick appeared first on Perfect Health Diet.

from Perfect Health Diet

Taste the Real Rainbow: 13 Colorful Juice Recipes

Whether or not you've caught on to the juicing frenzy, sometimes a big glass of nutrient-rich color can really hit the spot. We've already given you the lowdown on the big glasses of green juice goodness we love to enjoy, but what about all the other delicious colors and flavors out there? Here are colorful juice recipes that will have you tasting the rainbow in a really healthy way.

Source: Happy. Healthy. Life., Anna Monette Roberts, Michele Foley, and Jaime Young

from POPSUGAR Fitness

The Workout Rules That Will Change Your Body

It can be frustrating to feel like you are logging hours in the gym without seeing the efforts manifest on your body. What gives? You may be doing it wrong, says fitness trainer and healthy chef Katy Clark, a former contestant on Food Network Star. She shared with us her tops tips for ramping up your workouts and see results; check out her advice below.

  1. Reassess your workout: It's time to ask yourself - are you really working out to make a change? A good workout will leave you feeling in one of three ways, Katy says. "You need to be sweating, you need to be breathing heavy, or you need to be sore the next day," she advises. "If you didn't hit any of those three, it wasn't a good workout."

  2. Be consistent: Find something you like so you'll stick with it, says Katy. "Anything you do consistently is going to bring about change," she says. "Challenge yourself, grab a friend, but nonetheless, just get out there." If you think you're too busy to fit in a workout, Katy says to think of it this way: "One hour of your day is just four percent of your day. Everyone's got four percent of their day to get a workout in."

  3. Use weights: Katy believes the best results come from weight training with weights heavy enough to fatigue muscles at 10 reps. "Whatever weight you're bearing - if you're doing five pounds, if you're doing 10 pounds - if you're not tired by [rep] number 10, then you need to go a little bit heavier. If you are consistently doing that, you're going to see changes in your strength and in your muscle mass." An added bonus? "It's empowering when you are in that weight room and you're the chick rocking it," Katy says.

from POPSUGAR Fitness

Loosen Up and Let Go: Relaxing Hip-Opening Sequence

Got tight hips from running, biking, or sitting at a desk all day? Who doesn't? Give this relaxing hip-opener sequence a try, moving through on the right side and then repeating on the left. Begin in a Wide Squat, extending the arms in front of you, releasing the torso through the thighs. Stay here for five breaths.

from POPSUGAR Fitness

How to Run Like an Elite Sprinter


from Honey We're Healthy

What I learned about pre and postnatal fitness

(from my own experience + the IDEA session I attended) This is something I’m asked about fairly often, but it can be a variable topic since every pregnancy is so different. I figured that I could share my own experience (as you never know when someone will share an awesome tip or trick) along with […]

from The Fitnessista

A Pistachio-Cherry Crumble Pie For the Weekend

The Zucchini Bread That Tastes Like a Brownie

Running Your First Race? 5 Training Tips You Need to Know

Whether you're an experienced runner looking to go from 10K to half-marathon, or a bored gym rat in need of a new challenge, training for a race is a solid way to up your fitness game. The first step is the easiest: find a race in the near or distant future and sign up! Once you have your goal in place, you can make a plan to keep you on-track physically and mentally. Things to consider:

  1. The right stuff: Shopping is always a great motivator! Treat yourself to some stylish clothing, shoes, and gear that will give you the support and incentive you need on the long path to the finish line.

  2. Mix it up: The secret to running strength and endurance is a variety of activities that alternate muscle groups, including strength training and low-impact moves like yoga or swimming. This approach works more of your body while also allowing for adequate rest and recovery time in between challenging runs.

  3. Give yourself an edge: Running demands a lot from your joints - help defend them with Osteo Bi-Flex® edge*. A daily supplement, edge provides essential nourishment to keep active joints feeling healthy and strong.

  4. Fuel your fire: Staying hydrated is obviously key, but so is eating the right foods at the right times. Eat a meal high in complex carbs at least two hours before a run, but aim for quick snacks of easily digestible carbs and protein if you're getting up and out.

  5. Listen to your body: Pay attention to aches and pains and rest those areas as needed to prevent injuries that could sideline you from your goals. Rest and recovery days (as well as appropriate warm-up and cool-down periods while exercising) are a crucial part of the training process. Use that time to focus on your body and heed any warning signs.

Want more training tips? Check out the videos below!

Please consult your doctor before beginning any exercise program. Individual results may vary.

from POPSUGAR Fitness

POPSUGAR Shout Out: Is It Possible to Eat Well on $4 a Day?

Tuesday, August 26, 2014

How to Eat Clean All Day Long

Whether you're trying to take off weight or improve your health, adopting a clean-eating lifestyle can be the change you need to see (and feel) the results. Replacing processed foods with natural, unrefined options might seem like a struggle at first, but soon it will feel like second nature. If you're curious what it's about, or you're ready to eat clean for a day, here's what to do all day long.


  • Start the morning with a smart sip: After you've sipped on some water, kick your clean-eating plan into gear with a healthy green juice or hot water with lemon before breakfast. As you hydrate with H2O, the lemon works to balance your body's pH and aid in healthy digestion.

  • Skip sugar in your coffee: Your sugar-laden latte or iced coffee is (unfortunately) not a clean choice. Skip the sugar - and the calories, bloat, and crash that can come with it - and opt for a strong, bold, and unsweetened caffeinated choice instead.

  • Kick out refined carbs: No goods from the pastry case or bagels this morning! If you like to start the day with carbs, be sure to keep them complex (like quinoa or sweet potato) and full of fiber. This way you'll be supporting your digestion and your energy levels.


  • Reach for green tea: Overstimulating with loads of coffee can leave you feeling anxious and unfocused, so swap out your second cup of joe for antioxidant-rich green tea. It's high in catechins, which speed up liver activity and increase the production of detoxification enzymes.

  • Cut out condiments: Ketchup, mayo, ranch dressing - whatever comforting condiment is your pick - keep it far away from a day of clean eats. Focus on fresh natural flavors of your favorite herbs and citrus to add extra flavor and benefits to your plate. If you're in need of something creamy on a sandwich or salad, spread on avocado for all its omega-3 acids and fiber.

  • Bring on the greens: When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night's leftovers or order a satisfying salad at your favorite lunch spot. It ups the nutrition of every clean meal, every time.


  • Skip the booze: Beyond all the sugar and unnecessary calories an evening cocktail offers, alcohol can keep you up or make for a restless night of sleep. Skip the booze, and opt for an all-natural mocktail instead.

  • Go au natural with dessert: You don't need to say sayonara to a sweet ending at the end of your meal - just keep it clean and natural instead of overloading with sugar and chemicals. Grab a light treat like a piece of fresh fruit or a taste of dark chocolate instead to stay on course.

  • Keep water beside your bed: Hydration is key to any healthy lifestyle, and sipping on water through the night will keep you feeling energized and clear-headed the following morning. One of the best ways to ensure a great next day is a good night's sleep and water ready to go in the morning!

from POPSUGAR Fitness

The 4 Reasons Why I Run

While running can be a low-cost way to help maintain or lose weight, it's never been the reason why I set out on a run. Instead, I run for the way it makes me feel. Sometimes, nothing helps clear the mind or put a little jolt in my day like a long leisurely run or superfast interval session. And yet - I wouldn't call myself someone who loves running. I'm not the first one out in the park in the morning, and the ratio of times I dread a run vs. excitedly lace up my shoes for one is teetering somewhere on the edge of the 50-50 range. And training for a race? So much (too much?) running. Let's just say that I've taken many a postrace hiatus from my favorite workout in favor of having a social/lazy life again.

Even so, I still count myself as a runner, and one who is better for it. Even after more than a handful of 10Ks, half marathons, and marathons under my belt, I'm always on the look out for the next one to sign up for. Here's why I always go back to running, even when I think it's the worst.

Free therapy: I'll admit to never being without my running playlist or workout buddy on long training runs, but when it's time for race day, I follow ultramarathoner Dean Karnazes's advice: I leave my headphones at home. Powering through a race just accompanied by your thoughts and the cheers of spectators is pretty cheap therapy. Hours on the road forces you to work through everything that pops in your head, from negative thoughts to self-esteem boosts to mundane to-do lists you have to tackle once you're home. Running without a soundtrack is a favorite way for Dean to write his books (he just uses the recorder on his phone to jot down ideas), and is also the preferred method from running legend Joan Benoit Samuelson. So the next time you're out for a run, leave the music off for a bit and see where your mind takes you.

Energy boost: Sure, no one's ever regretted a workout, but when you're not in the mood, the lazier option seems like the best idea. There've been countless times when I've felt lethargic, sleep-deprived, or sick - and forgotten it all by the time I've returned for a run. It's true that actually taking the steps to get ready for a run when you're under the weather is the hard part, and while I've probably skipped dozens of runs I should've taken, the ones I do force myself to go on have always made me feel so much better and ready to tackle the rest of my day.

Guilt-free fun: Ever spend an entire weekend going from couch to dinner to drinks, and you'll know how much better it feels to add something active to your day. I love Saturday morning runs because they help me start my weekend off right: there's nothing like fresh air, a little cardio, and knowing you worked your body to help you enjoy the rest of your weekend, no matter how indulgent, without feeling like a slovenly mess.

Progress you can feel: Even if you don't sign up for races and memorize each finish time, a regular running routine can be a great ego boost. Sticking to your hobby can help running a mile go from seemingly impossible to a breeze in just a few weeks. For me, it's exhilarating to be able to feel myself become fitter the longer I run. If you're ready to commit to running yourself, check out our eight-week plan to go from walking to running.

from POPSUGAR Fitness

The Pretty Little Liars Reveal Their Secrets For Staying Fit

On screen, the Pretty Little Liars don't have much time for workouts - they are usually a little too busy attempting to have normal lives while simultaneously trying to outsmart and outrun the mysterious "A" (that's quite the workout itself). But the real-life women who portray our favorite Liars take to the gym, studio, and great outdoors to stay fit. From hiking and boxing to aerial yoga, these stars keep in shape with diverse workouts and healthy eating habits.

Source: Instagram users itsashbenzo, sleepinthegardn, lucyhale, and shaym

from POPSUGAR Fitness

How to Win in the Battle Against Back Fat

Back bulge around the bra area or a pesky muffin top plagues plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot reducing doesn't work - but these healthy tips can help you achieve the results you're after!

Source: Shutterstock

from POPSUGAR Fitness

The Vegan Breakfast That Packs In 19 Grams of Protein

And the State That Consumes the Most Fast Food Is . . .

Waistband Relief: Tighten Your Love Handles With This Fitness Quickie

It's time to give your love handles a little love. And by love, we mean "work that area!" Get a stronger core and chiseled waist with this five-minute fitness quickie that targets the obliques.

from POPSUGAR Fitness

30-Minute Workout For the Cutest Butt Ever

Get ready to feel your thighs and booty burning with this 30-minute lower-body workout. It's broken up into three 10-minute videos that combine mostly bodyweight moves with a few dumbbell exercises to really isolate and tone your glutes, hamstrings, inner thighs, and outer thighs. All you'll need is a mat and a three- or five-pound dumbbell. Your legs and butt won't know what hit them!

from POPSUGAR Fitness

The Lazy Girl's Guide to Workout Motivation

Even with the best intentions to work out, sometimes making it to the gym just feels rough. Don't feel guilty or place unnecessary blame - we've all been there! Turn things around and get in a workout with these easy tips that will get your butt moving and keep you motivated throughout your workout.

  1. Set minigoals: Push yourself with an interval workout that keeps things interesting, add a second set of reps on that tough exercise, or try out a new machine. Keeping yourself engaged with little milestones ensures a quality workout.

  2. Bring new music: Nothing motivates like a quality workout playlist. Add a handful of new songs you love, or check out one of our fresh fitness playlists for all your cardio needs.

  3. Grab a friend: Whether you're looking for a running buddy or a little healthy competition in a group class, fitness is more fun when you've got friends involved.

  4. Keep it quick: There will be times when you have to be flexible; obligations arise, and you have to plan accordingly, but one of our favorite mantras is, "a short workout is better than no workout at all." Even 10 or 20 minutes of exercise can keep you on track and is worth the effort.

  5. Track your progress: Rocking a fitness tracker can be a surprisingly motivating purchase, but something as small as jotting down the time you spent working out or the number of calories you burned leaves you feeling accomplished.

  6. Design a post-workout ritual: Whether it's a coffee from the best spot in your neighborhood, a cold-pressed juice, or a long session in the steam room, treat yourself after you've worked out hard. It will make it all well worth it!

  7. Know that you'll sleep better: If your sleep quality has been lacking, it's even more important to make time for a gym session. You'll always drift to sleep more naturally after you've pushed your body.

  8. Think about how you'll feel after: Some days no matter how you look at it, your workout is not going to be the most pleasant experience on the planet. But the sense of accomplishment you feel after you challenge yourself, complete a workout, and fulfill that commitment to yourself? There's no better feeling than that.

from POPSUGAR Fitness

Monday, August 25, 2014

Gorgeous Gowns, Memorable Speeches, and More Highlights From the Emmys

The annual Emmy Awards took over NBC this week, except for some strange reason, they fell on a Monday night this year. We understand that you might not have been able to watch the show, and that's why we're here to talk about everything you missed. So much happened both on the red carpet and, later, on the stage, and we're covering it all. Keep scrolling for the top highlights of everything that happened before, during, and after.

from POPSUGAR Fitness

Quinoa Recipes You've Been Missing Out On

Quinoa is a superfood that we all know and love and for good reason. The protein-rich grain is high in fiber, iron, potassium, and vitamin B2. It pairs perfectly with just about anything and can even help with bloating and weight loss. We love mixing it with salads and in standard quinoa dishes, but there's a whole other realm of recipes that this supergrain takes to the next level. See some of the most unexpected (and delicious) uses of quinoa below.

Source: Jenny Sugar, Michele Foley, and Healthful Pursuit

from POPSUGAR Fitness

Watch Our Emmys Viewing Party Now!

click here to watch live

from POPSUGAR Fitness

Pineapple veggie chicken skewers with spicy peanut butter sauce

Hi guys! How’s your day going? Hope it’s been a great one so far I’m fully convinced that plants flourish out here. My succulent garden is growing like crazy, I’ve managed to keep all of our herbs “alive” for the first full summer (ok, so the cilantro is clinging the walls of death right now). […]

from The Fitnessista

Work Your Backside Like the First Ladies of the VMAs

Last night at the 2014 MTV VMAs, we were experiencing some serious backside envy! Between Iggy Azalea, Nicki Minaj, Jennifer Lopez, and Beyoncé, there was a whole lot of booty going on. Drop it low to lift things up with these three exercises that can help you achieve that lifted derrière like these first ladies of pop.

Source: Getty Images/ Mark Davis; Front Page Image Source: Getty Images/ Tommaso Boddi and Jason LaVeris

from POPSUGAR Fitness

How to Out-Plank Your Friends

Wondering how to improve your planking skills to get an even more sculpted body? Shape sheds some light on how peer pressure might be the key!

Trying to muster up the strength to finish one more set of core work? Tell yourself that everybody else is doing it. A new study from the University of Saskatchewan suggests that we can essentially be peer pressured into working out harder or at least into executing tough moves - like holding a plank - better than we otherwise would have.

Scientists already know that the influence of others can have a powerful effect on people's choices when it comes to fitness activities as well as the duration and intensity at which they perform them, the study authors write in the journal Psychology of Sport and Exercise.

But they wanted to know if receiving a "normative message" - a verbal cue about what's normal for the rest of society - mid-workout could have an immediate difference on performance of one specific task. "An individual may hear a normative message that the majority of . . . others persevered on a physical task even though they were tired and think, 'If they can do it, I can do it,'" wrote study authors Carly Priebe and Kevin Spink.

RELATED: 8 Ways to Override the Urge to Quit

So they recruited 68 participants from a local Pilates studio and asked them to plank it out for science: Volunteers were split into two groups, and all were instructed to hold the popular core-sculpting pose for as long as possible. After a brief rest, one group was told that 80 percent of similar students held their second plank for at least 20 percent longer than their first plank, while the other group received no message.

The motivation worked: the normative-message group held their second planks 5 percent longer than their first ones (they averaged 96 and 100 seconds on first and second attempts, respectively), while the no-message group dropped 18 percent (from an average of 90 seconds to 76).

People in the first group also expressed more self-assurance after hearing what their peers were capable of. When they were asked before the second plank whether they thought they could hold it longer than their first, they rated their confidence level at about 45 percent; when asked again after receiving the normative message, their confidence rose to nearly 60 percent.

RELATED: 15 Fitspirational Quotes form Trainers Who Know How to Get Results

The researchers say these findings can only be extended "to other situations where outcomes are performed in close succession to normative information" and not to "general physical activity levels and health at this time." But they do note that extending their research to larger behaviors, like being active on a regular basis, could be important for influencing healthy behaviors overall.

Until then, at least we've got a new mantra to repeat to ourselves when we feel like we can't possibly run another mile, lift another pound, or hold out for one more second on the mat: if she can do it, so can I!

from POPSUGAR Fitness

How to Get the Abs of a Ballerina (No Tutu Required)

Nutritionists Reveal the Perfect Weight-Loss Smoothie

Whether you're new to the smoothie-making scene with a barely-out-of-the-box NutriBullet in your kitchen or your blender has hundreds of smoothies under its blades, you can easily learn how to make a delicious, satisfying smoothie that can also help you slim down. We've enlisted the expertise from three nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition and Elyse Wagner, CN, from My Kitchen Shrink - to share the perfect equation for how to make a filling, lip-smacking-good smoothie that will help you lose weight.

Photo: Jenny Sugar

from POPSUGAR Fitness

Got Produce? Fruits and Veggies That Contain Calcium

Whether you're vegan, lactose intolerant, or just need a nutrient boost, it's good to know that milk isn't the only source of calcium. Aside from nuts, fortified cereals, tofu, and orange juice, fruits and veggies help offer the 1,000 milligrams of calcium you need every day. Check out the list below to see how produce stacks up in the calcium department and for ideas about new ways to get more of this important nutrient into your diet.

Food Calcium (mg)
1 cup apricots, dried71.5
1 cup beet greens, cooked164
1 cup fresh blackberries41.8
1/2 cup black soybeans80
1 cup broccoli, cooked62.4
1 bunch broccoli raab, cooked516
1 cup collard greens, cooked266
5 dates77
1/2 cup edamame48.8
5 figs67
1/2 cup great northern beans69.5
1 cup kale, cooked93.6
1 cup okra, cooked123.2
1 medium orange48.4
1 cup spinach, cooked245
1 cup turnip greens, cooked197

from POPSUGAR Fitness

Dear Mark: Dealing with Undersleeping, and the Nutrition Value of Yeast

For today’s edition of Dear Mark, we’ve got two questions. First up is a big one: how do you deal with the inevitable bout of acute sleep loss? Are there pills to take, exercises to do or avoid, foods to eat or not? Or are we completely helpless in the face of undersleeping? And second, […]

from Mark's Daily Apple

Paleo made me the man I’ve dreamt of becoming my whole life

Testimonial written by: Tim Bauer I have been morbidly obese practically my entire life. By the time I was 10 years old, I was a chubby kid, weighing in at over 100 pounds. I was in size 44 pants by the time I was in High School and kept going Read more...

from The Paleo Diet - Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness

Hate the Gym? Take a Tip From Blake Lively

Happy birthday, Blake Lively! The actress, who turns 27 today, may be known for her devotion to baked goods and aversion to the gym, but in reality, the happy homemaker is a health queen. Here's how Blake balances cupcakes with cardio.

  • She cooks at home: There can be a lot of hidden calories in those restaurant meals, so Blake likes to whip up healthier dishes at home. "I use a lot of fresh ingredients, which really does make a huge difference. It's easier to be healthy when eating things that are fresh, because they are often fruits and vegetables," she told Extra.

  • She makes workouts fun: You won't find Blake doing countless squats at the gym, but that doesn't mean she doesn't work out. "I've said before I hate the gym; I eat chocolate; yes, that part is true. But what they don't print is I hate the gym, so what I do instead is find other ways to be active," she said. "I ride bicycles, I hike, I go out and exercise in nature, and I'm active that way." Even so, the actress has used trainer Bobby Strom to strengthen and elongate her famous legs: here are his top moves to get legs like Blake's.

  • She balances out her indulgences: Blake admits to loving things like hot fudge sundaes, so she also adds a juice to her day for a boost of nutrients and to balance out those indulgences. This kale, apple, beet, and lemon juice recipe is one of Blake's favorites for "detoxifying" her body.

from POPSUGAR Fitness

Sunday, August 24, 2014

All the Beauty, Fashion, Performances and More From the VMAs!

There was a lot going on at the MTV VMAs this year. We're taking a look at everything, staring with the craziest and most beautiful looks on the red carpet, and later Nicki Minaj's wardrobe malfunction. Don't forget the best moments from the show, too, from Miley Cyrus's surprisingly heartwarming acceptance speech to Taylor Swift's astounding ability to "Shake It Off." And finally, Beyoncé's performance and Blue Ivy's adorable dance moves. Did you miss the show? Keep scrolling for everything that happened, from start to finish.

from POPSUGAR Fitness

My Meals Calculated by My Fitness Pal're%2BHealthy%2BMy%2BFitness%2BPal.2.jpg

from Honey We're Healthy

Watch Our MTV VMAs Viewing Party Now!

Watch the MTV VMAs with us! Join POPSUGAR's Becca Frucht, Allison McNamara, Kirbie Johnson, Britt Stephens, and several special guests as they discuss the night's performances and epic moments as they happen.

Plus, we are making this show sweeter by giving you the chance to win one of five $500 gift cards to JCPenney! Just tweet to @POPSUGAR with the hashtags #POPSUGARVMAs and #Sweeps telling us your favorite VMAs moment and you'll be entered for your chance to win.


Official Rules

from POPSUGAR Fitness

Yes, You Should Be Eating More of These Fats

Not all fats are bad. In fact, incorporating healthy fats into your diet can actually be good for you. Unlike saturated fats, monounsaturated fats help lower LDL (bad) cholesterol, while boosting your HDL (good) cholesterol. Dietary fat is also good for us because it is one of three macronutrients that supports a number of our body's functions and provides us with energy. Here are the good fatty foods that deserve a place in your diet!

  • Avocados: Avocados contain monounsaturated fats (and antioxidants and beta-carotene too!), which is said to help enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 65 grams, and one cup of avocado contains almost one third of your fat intake for a day, about 23 grams. So it's probably best to stick with eating just a half an avocado each day.

  • Coconut oil: Coconut oil got a bad rap over the years, but previous studies were performed on partially hydrogenated coconut oil, rather than raw, virgin coconut oil. While many hydrogenated saturated fats raise bad cholesterol levels, raw coconut oil has been shown to increase levels of good cholesterol. As long as you buy virgin coconut oil, you'll be able to reap this healthy benefit.

  • Walnuts: Walnuts are a great source of omega-3 fatty acids with anti-inflammatory properties. In addition to lowering LDL cholesterol, they are also a great source of protein, fiber, vitamin E, magnesium, zinc, potassium, riboflavin, and selenium.

  • Salmon: High in omega-3 acids and protein, salmon boasts fatty additions you can make to your regular diet. Eating it just once or twice a week can help your body reap all the healthy benefits. If you're not a fan of cooked salmon, try a piece of salmon sashimi or a sliced smoked salmon instead.

  • Olive oil: Add some healthy fats to your next salad by mixing up a homemade olive oil dressing. Olive oil is high in vitamins A and E, chlorophyll, and even magnesium. But due to its high levels of monounsaturated fats, it can lower bad cholesterol levels and your risk of heart disease.

from POPSUGAR Fitness

Transform Your Warrior 2 Pose With 1 Tip

While I love Warrior 2 Pose, I used to find myself feeling tight in my front quad with a rushed breath, desperately wishing it was over. However, I received one little instruction from yoga teacher Kate Mak at the Wanderlust Festival in Whistler, British Columbia, Canada, that has taken the edge off and helped me stay in the pose (comfortably) for much longer: tip your torso back over your hips.

Often in class, Kate sees her yoga students tilted toward the front of their leg, making the front quadricep work way harder than it needs to! Here's how to make this powerful shift in your practice:

  • Begin on your hands and feet in Downward Facing Dog. Step your right foot forward between your palms, and come into Warrior 1.

  • After creating a strong base with your feet and legs, extend your arms out in T position as you rotate your torso to the left, coming into the Warrior 2 pose. Ideally you want your front thigh to be parallel to the ground, and your right knee directly over your right ankle. Press into the outside edge of your left foot to prevent you from collapsing into your arch. Make sure your shoulders are stacked directly above your pelvis.

  • Work to evenly distribute the weight in your body between your front and back legs. From here, gently pull your hips toward your back leg, so your torso is balanced right over your hips. Kate says that imagining your back foot is 10 pounds heavier can also make this shift feel natural and fluid.

  • Once you're in your full expression of Warrior 2, gaze past your right fingertips. Hold for five breaths, then return to Downward Facing Dog. Step your left foot forward, and do this pose on the other side.

When your body is balanced and aligned in Warrior 2, the muscles will stop holding on so hard. You should find that any tension, pain, or tightness in your front leg dissipates. Try it out in your next class!

Source: Louisa Larson Photography

from POPSUGAR Fitness

Calorie-Busting Bootcamp Workout - No Equipment Required

Bring a little Barry's Bootcamp into your life! Celebs love this heart-pumping workout that alternates between bouts of intervals on the treadmill with strength-training circuits. You can do this 10-minute workout anywhere since it requires no equipment. Press play, and we will warm you up and then make you sweat!

from POPSUGAR Fitness

Would You Wear Wild Workout Bottoms?

Workout clothes are all about comfort and confidence, and choosing the right pieces for you can make or break a trip to the gym. But one style has the workout world divided - bright and zany workout pants. Some consider them a major mood booster, while others are afraid that they show off sweat in places no one wants to talk about, or are just too loud.

Whether you prefer simple black bottoms or you live for neon or leopard-print leggings, wear whatever pumps you up for a great workout. So let us know: which type of bottom do you prefer?

Source: Instagram user nikewomen

from POPSUGAR Fitness

Saturday, August 23, 2014

Tomato and Eggplant Gratin

If you want a beautiful side dish to set on the table, this tomato and eggplant gratin is it. Especially when made with colorful heirloom tomatoes. It tastes rich and decadent but is actually quite healthy when you take into account the antioxidants from the tomatoes and eggplant, potential health benefits of full fat dairy […]

from Mark's Daily Apple

Spirulina: One of the Best Protein Sources You Probably Aren't Eating

If you're a little freaked out by the superfood spirulina, you're not alone. This algae, which is sold in powder form, has been a favorite of health nuts since the 1970s, and it's also what gives Naked and Odwalla smoothies that deep green hue. If the idea of eating the blue-green algae scares you, it's a great idea - especially if you're concerned about getting enough protein: just one tablespoon of spirulina offers four grams!

Amino acids make up 62 percent of spirulina, which make it a complete protein. It's also one of the few known plant sources of vitamin B12 (great for anyone who steers clear of animal products), and is also full of enzymes and probiotics that may help to enhance your immune system and digestive health. Preliminary studies have also linked spirulina consumption with a reduction in allergy symptoms and improved exercise performance.

If we're being honest, spirulina doesn't have the most pleasant flavor and can often overwhelm a recipe, but it's easy enough to mask the flavor by playing with proportions, or you can take it in pill form, avoiding the taste altogether. For a starter recipe using the good green stuff, blend it up in a not-too-sweet breakfast smoothie rock star Ellie Goulding loves to sip.

from POPSUGAR Fitness

Which Star Sweat Session Will You Test This Weekend?

While it's easy to get stuck in an exercise rut, this week, stars proved that it's important to mix it up. From indoor cycling to running to yoga, the stars tried a range of workouts this week - and you should too! Skip your Saturday morning Pilates class and head to kickboxing instead, because trying something new is always a great idea. Check out the ways celebrities broke a sweat this week, and get inspired.

from POPSUGAR Fitness

Friday, August 22, 2014

Why Adding a Run to Your Next Hike Can Make Things Easier

On a recent trip to Sun Valley, ID (courtesy of Smith Optics and the Sun Valley tourism board), I was greeted with dappled skies, perfect weather, and mountainous terrain. Nestled among famous rock-climbing routes and high-altitude lakes, the ski town was the perfect setting for a trail run and hike. The problem? While I love to run on sidewalks and asphalt and through the park - you name it - mountain trail running is a whole other skill that I've yet to master. I envisioned having to get carried off the mountain after an unfortunate encounter with a jagged rock or a slippery, sandy downhill trail.

Luckily, my group was led by two pros who helped us feel at ease with even the thought of running on rocky, uneven trails: Golden Harper, founder of Altra Running shoes, and Zac Marion, an Altra Running team member and winner of the 2014 Bryce 100 (as in, 100 miles of grueling, uphill terrain). They briefed us on a few important tips anyone who's ever wanted to take her normal hike to the next level needs to know. Read their advice below on how to stay safe while trail running.

When Going Uphill

  • Bounce: When things get steep, you may want stop, but walking actually requires more effort for your body, Zac explains. The solution: instead of dragging your body up the mountain, take quick, little steps, and bound uphill. "Counter to what you actually might really think - 'I'm running: it's actually going to be harder' - it actually is easier. It's more efficient on the body," he says.

  • Run proud: Fight gravity and fatigue, and keep your chin up. "Puff that chest out," Golden says. One trick he says keeps him going when he's low on energy - pretend the moon is up just over the horizon, and do a few quick pulses up with your body toward it. "It'll bring your chest and hips forward and put you in a really good position," he says.

  • Step on rocks, not over them: Behind those rocks and tree roots could be something else that could hurt you. "If you leap over it, you don't know what's on the other side if you can't see it, and you could roll an ankle," warns Zac. Train yourself to land on obstacles to keep safe.

  • Minimize arm movement: "Ninety percent of runners use their arms too much," Golden says. Instead of wasting energy, keep your elbows behind you as you pump your arms, unless you're sprinting up the hill.

When Going Downhill

  • Look ahead of you: Looking down at where your feet are right now is a recipe for ankle-rolling disaster when running on trails. Instead, look three to five feet in front of you, says Zac. "You want to see what's coming up. If you look and you say, 'That's where I'm going to step' - your foot is already moving. It's going to step there," he says. "You just need to trust in that."

  • Think like a skier: Running down a steep hill in a straight line puts unnecessary strain on your body. Instead, do as skiers do: slalom. "When you get on those steep downhills, bank off the sides of the trail - literally slalom off the trail," Zac says. "That'll spread out the muscle distribution and make things a lot easier."

  • Keep steady arms: You'll feel more in control if you keep your arms close to your body, Golden says. That way, you can steady yourself as you fly down the mountain.

from POPSUGAR Fitness