Sunday, November 30, 2014

Weekend Link Love – Edition 324

My interview with Focal Upright, makers of the best standup workstations in the industry. Research of the Week The morbidly obese have “accelerated intestinal glucose absorption.” A bunch of obesity researchers come out hard against the usefulness of “calories in, calories out.” New Primal Blueprint Podcasts Episode 44: Interview with Mark Allen – Triathlon Legend, […]

from Mark's Daily Apple

Try This Easy, Portable Breakfast!

Mason jars are the key to tasty, homemade breakfasts on the go. Here's how to make one of our favorites, featuring flavors of the holidays!

from POPSUGAR Fitness

Saturday, November 29, 2014

Play This Healthy Drinking Game

Is there anything worse than waking up after a fun night out feeling dizzy, nauseous, fatigued, and well . . . maybe even a little drunk from the night before? Hack your hangover with this healthy drinking "game."

After each alcoholic libation you consume, have an eight-ounce glass of good old H2O. Drinking booze dehydrates your system, and drinking water helps your body recuperate faster. Remember that the average female body needs about an hour to metabolize each alcoholic beverage.

Naturopath expert Dr. Holly Lucille is a big believer in following each drink with water, but she has another tip to pace yourself: set an alarm. Once you have your first drink in hand, set an alarm on your phone for 45 minutes later - and don't go for that second drink until the alarm goes off! Instead of getting swept up in the moment, you have a chance to get aware of how your body is responding to the alcohol in your system and make a decision from there. This might not sound like fun at first, but your body will be so grateful the following morning.

from POPSUGAR Fitness

Pumpkin Acai Bowls With a Delectable Cranberry Crunch Topping

The following post was originally featured on Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.

The Christmas cop has arrived in our house. It happens every year. I get a little excited to break out the snowmen and twinkly lights and he's all "honor the bird" and won't let me touch the xmas supplies until we're eating day-after-Thanksgiving sandwiches. Humbug.

Even though I have to hold off on all Christmas excitement and Michael Bublé holiday music, I don't mind taking my time with the Thanksgiving-esque flavors. Like pumpkin. It's not going away anytime soon.

I decided to pumpkin-ify one of my favorite foods: the acai bowl.

I wasn't quite sure if the flavors would work, but it does. It definitely works.

When I poured it out of the blender to have a little taste, my inner Goddess did a backflip and grabbed her spoon. (PS Speaking of inner goddesses, HAVE YOU SEEN THE FIFTY SHADES OF GREY TRAILER? I thought the books were terrible, but I have to say the temperature in the room increased 30 degrees while watching the trailer. One of the very few instances where movie > book, and I haven't even seen the movie yet.)

While the smoothie base is delicious, what takes it over the top is this cranberry crunch. Lightly sweetened with honey, it's a crispy topping to add a little extra holiday flair.

This would be a fun Thanksgiving breakfast option, or a perfect snack when you're looking for a treat in between sneaking sparkly snowmen out of the garage . . .

Pumpkin acai bowl with cranberry crunch

Prep time: 10 Minutes

Cook time: 20 Minutes

Total time: 30 Minutes

Serves: 6


For cranberry crunch:

  • 1/2 cup raw slivered almonds

  • 1/2 cup raw pumpkin seeds

  • 1/2 cup raw sunflower seeds

  • 1/2 cup dried unsweetened cranberries

  • 2 tablespoons honey

  • 1/2 teaspoon cinnamon

  • 1 tablespoon coconut oil (liquid)

  • pinch of nutmeg

  • pinch of sea salt

For one acai bowl:

  • 1 frozen acai pack serving

  • 1/3-1/2 cup cooked pure pumpkin puree (depending on how pumpkin-y you want it)

  • Scant 1/4 teaspoon pumpkin pie spice

  • 1/2 cup milk of choice

  • Optional: Stevia, honey, or maple syrup to sweeten


1. Preheat the oven to 300 degrees and grease a standard cookie sheet with olive or coconut oil.

2. In a large bowl, combine all crunch ingredients and stir well.

3. Spread the crunch ingredients onto the cookie sheet in an even layer. Bake for 18-20 minutes, until fragrant and toasted, flipping once halfway through. Let cool completely before storing in a covered container. You can also stir in some chocolate chips after cooling if you'd like!

4. To make your acai bowl, add the acai pack, milk, pumpkin, pumpkin pie spice, and optional sweetener to a blender. Blend on high until smooth.

5. To serve, pour the acai base into a bowl and top with the cranberry crumble.

from POPSUGAR Fitness

Shrimp and Mussel Fra Diavolo

Shrimp Fra Diavolo is an Italian-American creation of shrimp tossed into a spicy sauce made from little more than tomatoes, garlic and red pepper flakes. This recipe throws in mussels too, because it seems like a crime to make a seafood dish without them. Namely, because mussels are delicious, but also because tucked into each […]

from Mark's Daily Apple

Give the Gift of Competition This Holiday Season

Avoid the inevitable weight gain associated with the holidays, and give your friends the gift of competition. It'll help you all stay fit! Challenge your pals to get moving for 30 minutes every day, to work up to 200 squats by New Year's Eve, or 100 crunches by Christmas. Scale the challenge to fit your needs!

from POPSUGAR Fitness

Friday, November 28, 2014

Jennifer Lopez's Sexy Body Officially Wins 2014

Jennifer Lopez has gone for some daring looks this year, and honestly - we can't blame her. She happens to have one of Hollywood's hottest bodies, and boy, does she work for it. Sure, she's always looked amazing, but 2014 was really her year to flaunt her success. The singer just celebrated her 45th birthday, released her sexy new single "Booty," and managed to blow us all away with her amazing abs; it's like there's nothing this hot mama can't do. So see some of our favorite J Lo moments from the year, and prepare to be seriously inspired.

from POPSUGAR Fitness

Your Guide to Doing Black (on Black) Friday and Cyber Monday Like a Boss


I must say, this week has been brutal. If you’re anything like me, you felt overwhelmed by the news but by the subsequent conversations all over social media. I only mention this because there have been many conversations about a boycotting of Black Friday. And, while I am always down for a good boycott, I […]

The post Your Guide to Doing Black (on Black) Friday and Cyber Monday Like a Boss appeared first on A Black Girl's Guide To Weight Loss.

from A Black Girl's Guide To Weight Loss

Shrimpsgiving, Black Friday and Faves

Hi! Happy Black Friday. I hope that those of you who celebrated Thanksgiving yesterday enjoyed a beautiful holiday. Ours started off with breakfast at the madre’s, and then we spent the day and evening with my dad’s side of the fam, then back to madre’s for mulled wine and dessert. We loved being with our […]

from The Fitnessista

How to Burn Off What You Eat This Holiday Season

There is the philosophy that we work out so we can eat more of what we want. But it's good to know just how long those sweat sessions need to be. Press play, and learn just what it takes to outrun that slice of pumpkin pie.

from POPSUGAR Fitness

How I Ditched My Diabetes Medication and Found a New Life Plan

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

A Hearty Vegan Corn and Wild Rice Chowder For Fall

The following post was originally featured on Hummusapien and written by Alexis Joseph, MS, RD, LD, who is part of POPSUGAR Select Fitness.

If I had a dime for every time I was asked why I stopped eating meat, I'd be laying on a beach somewhere in Bora Bora drinking no-added sugar piña coladas.

I kid, I kid! The thought of leaving you lovelies makes my stomach queasy. But in all seriousness, I do get asked that question quite often. The truth is that I grew up eating meat and continued to do so until I was a sophomore in college. I always enjoyed meat and I especially loved seafood. My parents cooked us great meals growing up, but I wasn't raised on lentils and green smoothies by any means.

My transition to a plant-based diet (I way prefer that term to any other…must we all label ourselves?) was due to a combination of reading Skinny B*tch, watching Forks Over Knives, hearing Dr. Pam Popper speak in person, and traveling to Israel. Within a month, I was completely inspired and beyond thrilled to leave meat behind. I didn't want it to be trend. I wanted it to be my lifestyle.

From then on, it was.

I remember going to Hilton Head with my best friends from high school and reading Skinny B*tch on the beach one afternoon. I finished it, explained to them how crazy enlightening it was, and then proceeded to tell them (and I quote), "I mean I'd still never be a vegetarian." Ha!

After spending ten days in the holy land with an inspiring new vegan friend, my life as I knew it was forever changed. Changing your diet may not sound super dramatic, but this transition was what fueled my interest in food blogs, my passion for cooking healthy food, and my dedication to this very blog. I can say with confidence that if I hadn't been so deeply inspired by everything I read on the health implications of eating a diet high in animal protein, Hummusapien wouldn't exist.

I'd probably think vegans only ate apples and lettuce. I'd think tempeh was a city in Arizona.

And look at me now, a lentil-loving, veggie-obsessed hippie of some sorts. I honestly never in a million years thought I'd be a vegetarian (yes, I eat fish occasionally…don't kill me) and now I can't imagine my life any other way. I was vegan in 2010 when it all started before slowly adding back in eggs, seafood occasionally, and dairy socially. I love me some Jeni's ice cream!

Some days I eat completely vegan. Some days I eat pizza. But no matter what day it is, I rest assured knowing that I'm fueling my body with real, wholesome foods each day. I don't run around trying to convert people, but if you're ever eager to learn how to adopt a more whole foods, plant-based diet, you know I'm an open book!

I'm not gonna get on my soap box and preach about the holiness of plant-based diets, but know that eating a diet heavy in plants and light in animal foods is the single best way to prevent the chronic diseases that plague this generation. Heart disease, diabetes, cancer, you name it. Eat more plants!

So where does this recipe come in exactly? Well, my dear old dad (no dad, you're not old) used to make us this amazing corn and wild rice soup with smoked sausage that my family and I all adored. I'll admit that the sausage added a great smoky flavor, but this meatless version is just as delicious. Blending the corn with the broth creates this amazingly decadent broth sans cream or butter. Nutritional yeast adds an awesome cheesy flavor, not to mention a hefty dose of protein and energizing B vitamins. You can find it at Kroger, Whole Foods, and in the bulk bins of natural food stores. I don't advise leaving it out, people.

Cheers to sausageless soup, fond family memories, and kicking chronic disease in the butt!

Vegan Corn & Wild Rice Chowder

Prep time: 10 Minutes

Cook time: 1 Hour

Total Time: 1 Hour 10 Minutes

Servings: 6


  • 6 cups vegetable broth

  • 4 ounce dry wild rice (about 1/2 cup + 2 tablespoons)

  • 1 tablespoon extra virgin olive oil

  • 1 medium onion, diced

  • 1 teaspoon minced garlic

  • 3 carrots, chopped

  • 2 cups sliced bell peppers (I used frozen)

  • 1 pound + 1 cup frozen corn, cooked in microwave or on stove

  • 1/4 cup nutritional yeast

  • 1 teaspoon salt

  • Pepper to taste

  • 1 cup unsweetened almond milk


1. In medium pot, bring 2 1/2 cups of vegetable broth to a boil. Once boiling, add wild rice and simmer, covered, for about 40 minutes or until rice is tender. (The broth will not all be absorbed.)

2. In a dutch oven or large pot, heat olive oil over medium heat. Add onion and carrots and sautee for 7 minutes. Add garlic and peppers and sautee for another two minutes.

3. In a blender or food processor, blend 1 pound of corn with 1 cup vegetable broth until smooth. You may need to do this in two batches.

4. Add pureed corn, additional cup of whole corn, remaining 2 1/2 cups of vegetable broth, nutritional yeast, salt, pepper, and cooked wild rice. Bring to a boil and then reduce heat and simmer, covered, for about 15 minutes. Stir in almond milk and season with salt and pepper to taste.

from POPSUGAR Fitness

POPSUGAR Select Blogger Buzz: Healthy Holiday Eating Is Easy!

30 Challenges In 30 Days – Day 24

Day 24 Challenge: Make today ‘snack free’. If you’re eating well at each of your meals – adequate protein, fat and non-starchy vegetables – your body should be well fueled to carry you through to the next meal. And contrary to popular belief – eating 6 times a day does not keep your metabolism ‘revved’… […]

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

Thursday, November 27, 2014

Your Post-Holiday Detox Green Smoothie

Stress Reductions: Citrus Sniff

If the holidays wind you into one huge bundle of stress and you don't have time to exercise or the money to treat yourself to a massage, here's a quick and simple way to find a little bit of calm during your day.

Use the power of citrus to bring serenity. The gentle aroma of mandarin oil has been found to reduce stress, a few whiffs of grapefruit can curb depression and reduce anxiety, and the mild scent of lemon can enhance your attitude. A quick smell when cutting the fruit can be just enough to calm your mood, but you can also use citrus-scented candles, room sprays, or essential oils on your skin. Close your eyes, take a few deep inhales and exhalations, and within moments, you'll feel uplifted, centered, and more at peace.

from POPSUGAR Fitness

What It Means to Be Thankful for Your Health

Think back to the last time you had a major cold or flu – the last time you had a fever and body aches so bad your hair hurt. The thousand daggers in your throat, the puffy, burning eyes, the roaring headache, the plugged sinuses and clogged lungs, the crippling fatigue. In the throes, you […]

from Mark's Daily Apple


If the only prayer you said was thank you, that would be enough. – Meister Eckhart Happy Thanksgiving Day to all our American readers, and thank you to our readers everywhere! Thanksgiving Day is a day of gratitude, and yet …

Read more »

The post Thanks appeared first on Perfect Health Diet.

from Perfect Health Diet

30 Challenges In 30 Days – Day 23

Day 23 Challenge: Enjoy a treat today. Choose one food that you REALLY want. Make sure your portion size is reasonable (2 slices of pizza – not the whole pizza; 1 donut – not a dozen donuts, etc.) Sit down and ENJOY every single bite of it. If at any point it stops tasting absolutely […]

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

Wednesday, November 26, 2014

10 Workout Videos You'll Want to Do Again and Again

Sure, we ran, spun, jumped, and pumped our way through 2014, but not every workout was created equal. These 10 fun and fast-paced videos were the very best of the year - they were easy to follow and actually helped us all see results. Now that the year is winding down, we're rounding them all up, so we can have our favorite workouts handy no matter what kind of sweat session we're in the mood for. So check out these top picks, and don't be afraid to just press play and get to work.

from POPSUGAR Fitness

Happy Thanksgiving

Hi! Hope you’re having a wonderful day <3 After a long night of road tripping, (Cracker Barrel = the clutch stop when Charles Cheddar is closed) we’re here in Tucson. We’re having an amazing time with the fam and already hid up Coscto for some of the holiday essentials. (Egg nog supplies, pie and peppermint […]

from The Fitnessista

Nutritionists Reveal What to Eat at Every Meal to Lose Weight

When you set your mind to dropping a few pounds and see the proof when you step on the scale, it's a pretty amazing feeling. Make it happen by following this formula designed by two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - on what to eat every day for breakfast, snacks, lunch, and dinner.

Source: Thinkstock

from POPSUGAR Fitness

All These Holiday Activities Burn More Calories Than You Think

There are so many reasons to get off the couch and help out over the holidays. One of them is burning calories! Learn your burn for typical holiday activities when you press play.

from POPSUGAR Fitness

No One Will Believe the Healthy Ingredient in These Cookies

Erika’s Tips for Avoiding Holiday Weight Gain

French Silk Pie a la Erika! I only make it once a year, and that's during the holiday season!

How to avoid gaining 5, 10, or even 15 pounds during the holiday season.

The post Erika’s Tips for Avoiding Holiday Weight Gain appeared first on A Black Girl's Guide To Weight Loss.

from A Black Girl's Guide To Weight Loss

The Most Inspiring Fitness Stories of 2014

Finding motivation to work out and eat healthy is not easy - but there are some people who move us to really stick to our goals no matter how many challenges we face. This year, we came across a few stories of strength and perseverance that made our own personal goals seem just a little more achievable. Check out the people who made us smile, cry, and gasp at everything they managed to accomplish, and get ready for enough inspiration to last you for years to come.

Source: Shutterstock

from POPSUGAR Fitness

Thanksgiving’s Nutrition Superstars

Did you know that some surprising superfoods may be sitting on your Thanksgiving table, even when you've been planning on a total gorge fest? Plus, some of your fave sweet treats have health benefits that will last you long after your Black Friday shopping trip. Check out these five surprising Thanksgiving superfoods.

from POPSUGAR Fitness

Tuesday, November 25, 2014

Best Paleo Recipes For Every Meal, Snack, and of Course, Dessert!

No longer reserved for CrossFitters, the Paleo diet has quickly gained momentum, becoming all the rage in 2014. Whether it's to gain muscle or to lose inches, focusing on protein while ditching dairy and gluten seems to work for many people out there. We posted tons of Paleo recipes this year, but these are by far our favorites.

from POPSUGAR Fitness

The random survey

Hi friends! How’s your day going? Hope you’re having a wonderful one so far. We’re on the road to Tucson (wahoo!) so I thought I’d change things up a little for this post. It’s survey time! It’s kind of giving me flashbacks to the MySpace days when surveys ran amok (and picking your “top 8” […]

from The Fitnessista

5 Calorie Burners You Can Do Anywhere

These moves fit in small spaces, require no equipment, and will work you from head to toe. Watch the video and learn how you can get your sweat on no matter where you are.

from POPSUGAR Fitness

5 Minutes to a Better Butt

It's official: 2014 was the year that the backside was on the front of everyone's minds. Want yours to be the talk of the town? This five-minute workout features squats and lunges that target all areas of your butt to give you a lifted look that would be the envy of any celeb.

Source: Thinkstock / studio1901

from POPSUGAR Fitness

Our 10 Most-Pinned Workouts of 2014

If you're anything like us, you have a Pinterest board (OK, maybe more than one) devoted to collecting inspiring, challenging, and creative workouts. Now, if these 10 workouts haven't crossed your path yet, pin away - they happen to be our most popular sweat sessions on Pinterest of the entire year. From arm sculpting to booty toning, there's a little something for everyone. So no matter what your goals are for the coming year, you'll want to hang on to these workouts; they're probably going to come in handy.

Source: Shutterstock

from POPSUGAR Fitness

A Quick and Intense Full-Body Workout You Can Do Anywhere

You will work your entire body with just four moves in this intense workout lead by Level 1 CrossFit trainer Shirley Brown. Just two rounds of this bodyweight circuit workout will get your heart pumping and tone your abs, legs, and arms.

Embrace the CrossFit philosophy in this workout and compete with yourself. Try to do more reps of each move when you do the second round. Press play, and get ready to sweat!

Looking for more intense workouts? Check out these:

from POPSUGAR Fitness

Hack Your Jet Lag and Wake Up Fine

Holiday travel may just be one of the worst kinds of jet-setting: crowded airports, delayed flights, and turbulent-causing weather does not a happy traveler make. But while you may not be able to prevent certain holiday-travel horrors, you can make your trek a little bit easier - and yourself a little bit happier - by following these tips for preventing jet lag.

  1. Drink lots of water: Dehydration and jet lag go hand in hand, so spend the day before your plane ride getting adequately hydrated. Once on the plane, abstain from alcoholic beverages and coffee, or at least request a water from the flight attendant with every glass of booze that you order. Once you're at your destination, continue your hydrating routine to help flush out bloat and keep you energized.

  2. Exercise before your flight: Exercise relieves stress, which can hinder attempts to fall asleep once you get on a full plane. Also, tiring out your body before a long period of being sedentary will also help.

  3. Fight your zzz's: Get back on a normal circadian rhythm by fighting your urge to nap until it's bedtime. It may be hard to do when you're body thinks it's 5 a.m., but you'll have a better trip if you can stick it out the first day.

from POPSUGAR Fitness

Make This Healthy Trail Mix Recipe to Bring Along on Your Holiday Travels

Get Sweet on Sweet Potatoes For Thanksgiving

This Bold Flavored Butternut Squash Is the Perfect Fall Side

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.

Last night I threw together a side dish to serve with the salmon we were having for dinner and it ended up stealing the show! This roasted curried butternut squash is so flavorful and incredibly simple to make.

You may already have most of the ingredients on hand in your pantry already!

Coconut oil + Curry Powder + Cilantro + Salt + Pepper + Cashews + Butternut squash

And I am all for buying pre-cubed butternut squash if it's available at your local supermarket. For some reason, I always get a weird nervous feeling whenever I slice into a particularly hard butternut squash (or spaghetti squash, for that matter), so if I can find the squash already sliced and diced for me, I am all about it!

To make this dish, simply combine all of the ingredients (except for the cashews) in a large bowl and stir until the butternut squash is coated in coconut oil and spices. Then stick it in the oven and roast while you're preparing the rest of your meal.

Throw in some cashews for a bit of crunch when it's all done and you're good to go!

Roasted Curried Butternut Squash


  • 3 cups cubed butternut squash

  • 2 1/2 tablespoons coconut oil

  • 1/2 tablespoon curry powder

  • 1 teaspoon dried cilantro

  • 1/8 teaspoon freshly ground black pepper

  • 1/8 teaspoon salt

  • 1/2 cup roasted salted cashews


1. Preheat oven to 375 degrees.

2. If coconut oil is solid, add to a large bowl and microwave until liquid (about 25 seconds). Toss butternut squash and remaining ingredients (except for the cashews) in the oil and stir until squash is evenly coated.

3. Roast for 25 to 30 minutes, flipping the squash about halfway through.

4. Remove from the oven, place in a large bowl, add cashews and toss again.

5. Enjoy immediately.

We loved it as a side with salmon, but I think it would also be fabulous with chicken or even turkey as a special Thanksgiving side dish! If you decide to give it a go, I hope you love it!

Source: Peanut Butter Fingers

from POPSUGAR Fitness

5 Comfy Workout Undies You Won't Mind Sweating In

The following post was originally featured on Fit Bottomed Girls and written by Jenn W., who is part of POPSUGAR Select Fitness.

We know you guys have strong opinions on wearing - or not wearing - underwear when working out. But, for those of you who do want to don a pair of undies when jogging, at Spin or doing anything else active, here are five of our fave pairs of workout underwear!

Source: Fit Bottomed Girls

5 Awesome Pairs of Workout Underwear

1. Real Underwear Fusion "No Show" Hipster ($20). Looking for a pair of undies that can work as well during yoga as they can at work? These would be them. Super comfy, totally seamless and oh-so smooth, these stay put and don't dig into your skin or bunch up. The secret, Real Underwear says, is its breathable microfiber with its Fusion technology. Whatever it is, it's awesome!

2. Women's UA Pure Stretch Cheeky (three for $20). Get cheeky with these workout undies that reduce pantylines with a smooth, unfinished hem and coverage that's more than a thong but less than a brief. Lightweight, soft stretchy and with anti-microbial technology, it keeps you so fresh and so clean with a full range of motion.

3. Moving Comfort Workout Bikini ($16). This classic bikini stays dry and odor-free during any workout with technical-wicking fabric, a powermesh zone at back that keeps you cool and seamless edges. As comfy as it is functional!

4. Anita 1627 ($30). We mentioned these a few weeks ago, and although these aren't quite as stretchy and soft as our other workout undie faves, these offer great fuller coverage with lots of mesh for ventilation and they go up to size 18. Totally lightweight and breathable!

5. Reebok Women's No-Show Underwear ($10). Similar to the UA Stretch Cheeky with minimal panty lines, these have a great price point, are super soft and offer more of a hipster look that stays put. Stretchy so that you get a full range of motion when moving, we dig these basic briefs.

Do you have any pairs of special workout underwear that you wear? -Jenn

from POPSUGAR Fitness

Primal Blueprint Podcasts – Lend Us An Ear!

We have now published 42 episodes of the Primal Blueprint Podcast, and it’s been a fun and hopefully beneficial undertaking for the Primal Blueprint movement in general. If you aren’t a regular listener, I invite you to check out our robust library of shows. You can download/stream the shows, and read summary descriptions of the […]

from Mark's Daily Apple

Give Planks Workout {video}

(+ your Thanksgiving workout challenge!) Oh friends, I have a fun workout for you today! But first: our Thanksgiving workout challenge! Here’s how you join in the fun: -In the next two days, Instagram or tweet a picture of your best plank (get creative! Bonus points if you can get friends or family members to […]

from The Fitnessista

Gifts For the Girl Who Plays Hard but Works Out Even Harder

She takes her workouts as seriously as her wardrobe, she downs shots (whether they're wheatgrass or whiskey) like a champ, she's the coolest girl you know, and she plays to win. So, how do you make her happy this holiday season? Treat her to the gifts that can withstand her backbreaking workouts but will keep her looking good no matter how much she sweats. Whether she's working hard or playing hard, make sure she's outfitted with everything she needs. Check out the gifts that any cool girl would want in her edgy arsenal.

Source: Michi

from POPSUGAR Fitness

Before and After: Charlene Discovered Weight Training and Lost 100 Pounds

Our next Before & After success story, Charlene, started her weight-loss journey after an "aha moment" where she realized just how many pounds had crept up on her over the years. Now, not only is she almost 100 pounds lighter, but she's also a fitness force, constantly trying new workouts and motivating her friends to do the same. Read her inspiring story below!

Charlene: Before

POPSUGAR: What made you decide to start?

Charlene Bazarian: My weight gain, like many women experience, had been gradual: a few pounds in college, a few more in law school, and then after I got married, got pregnant, and after I had my first son, I hit an OMG number of 208 pounds. I had treated myself to a day of beauty at the spa before my son's christening and was mortified when I had to return to the desk and ask the receptionist if they had a larger robe, as the one-size-fits-all robe was lying. That was my "aha moment."

PS: What's your favorite way to work out?

CB: I joke that I discovered weight training like some people find religion. Any other time I had tried to work out, I had only tried cardio-based workouts and found weight training was truly the device I needed to make changes to my body. I now mix in weight training daily to some cardio and also some flexibility workouts like yoga and gyrotonics, which have been great to deal with some lower-back issues. I've also been taking Latin and ballroom dance lessons and just love it!

Charlene: Before

PS: What's your weekly exercise schedule?

CB: I try to consider myself an active person. I start each morning with 10 minutes of yoga, 10 minutes of ab/core work, and then 25 minutes of various weight training, hitting different muscles on different days. Later in the day, I will get in some cardio with either a fast walk, bike ride, or some cardio equipment. I made myself a general rule that if I want to watch a favorite TV program, I'll put it in the DVR and then watch it on my exercise bike. Once a week I work out with a personal trainer, as you truly never push yourself as hard as you do with a trainer. In addition, I try to hit 10,000 steps a day and 20 flights of stairs on my Fitbit. I also try to plan social activities that are activity-based, whether it's dancing, a bike ride, or some Sunday mornings a friend and I will jog stadium steps at the local high school.

PS: How do you keep workouts exciting?

CB: I try to mix up my workouts to keep it fresh and interesting. I'll try a Zumba class, gyrotonics, a hot-yoga class, and have an amazing library of home workout DVDs to keep myself interested and my muscles guessing what's coming next. My favorite DVDs are by Cathe Friedrich; I find her workouts rival my sessions with my personal trainer!

Charlene: After

PS: How much weight have you lost?

CB: I lost 96 pounds and have kept it off.

PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

CB: After I lost the weight, a few girl friends messaged me on Facebook asking me how I did it, and I began giving them advice on what worked for me. I began commenting if they'd check in at restaurants, about what they were ordering, or they'd text me and ask me what to order. I would try to encourage them to bust any excuses why they couldn't work out. As they began losing weight, several of their friends started messaging me as well, and I created a Facebook page dedicated to giving diet/fitness tips and sharing healthy recipes and overall fitness inspiration called FBJ Fit. I know my journey has encouraged a lot of people, so I try to live up to it by continuing to make the right choices. I think having been on both sides of the spectrum gives me an appreciation for the struggles of one trying to lose weight and the work and effort put into being a fit person. I think everyone has a vision of where they want to be physically and mentally, but getting there can be a complicated road. Through social media, without any sort of judgment and by using nurturing but firm advice, I try to help others set a strategic plan for achieving their own fitness goals. I feel tremendous joy in coaching others by sharing information and encouragement that I wish I had available to me when I began my own journey. I try to use this persona to be a champion for living out loud. I've learned many lessons the hard way and from repeated failures, but I'm thrilled that I'm no longer on the sidelines of life!

Charlene: After

PS: How do you track your weight loss?

CB: I got an accurate scale and entered my weight every few days on a little spreadsheet I created. I tried to set small minigoals, as it seemed overwhelming to consider such a large number of pounds to lose. I also have a friendly competition with my lifelong best friend; to "keep it honest," we text each other our weight once a week. Now that I'm at my goal range, I give myself three pounds and buckle down when I'm out of range.

PS: What's a typical day of meals and snacks?

CB: Breakfast is almost always a Luna Bar, a cup of coffee, and some cran-water (100-percent cranberry juice diluted with water, lime juice, and a smidgen of Stevia). Other days, I'll choose two scrambled eggs and some sautéed kale for breakfast. Around 10:00 a.m., I have a Muscle Milk Organic Shake. For lunch, it varies; sometimes it's a large bowl of broccoli slaw or salad with some tuna or grilled chicken. Some days, it's a bowl of "fat flush" soup (ground turkey and lots of veggies in a tomato base - one of my favorites!), or some days it's oatmeal with some whey protein and fresh berries. Midafternoon snack can be a brown-rice cake with some peanut butter and banana or some almonds. For dinner, I like to stick to lean proteins (chicken breast, fish, bison), complex carbs (sweet potato, brown rice), green veggies (kale, salads, and broccoli), and healthy fat choices (avocado and salmon).

PS: What's the range of calories you eat per day?

CB: It is probably 1500-1600 calories. Since losing weight, I don't count them as much.

PS: What are the healthy staples that are always in your fridge?

CB: At any time in my fridge, you'll find broccoli slaw, kale, Luna Bars, Muscle Milk Organic Protein Shakes, eggs, a variety of things for salads, and berries. The cabinets usually will almost always have steel-cut oatmeal, a variety of nuts, and quinoa. Some healthy snacks I treat myself to are RiceWorks Sweet Chili Brown Rice Chips (they're like gourmet Doritos! Delicious!) with some guacamole.

PS: How do you strategize for meals out?

CB: I always (always) try to check the menus online before I go out to eat, so I can plan ahead what choices I want to make. It's easy to get caught up in the hubbub of social activity to order something that "sounds good." I also try to choose restaurants that offer overall healthy choices. Seasons 52 and Legal Seafood and sushi restaurants are often my suggestions for dining out. I also send the waitress away with the bread basket and "order like Sally" (from When Harry Met Sally) and ask for light on any oils, double veggies instead of a starchy carb side. I always take good care of the server to show my appreciation!

PS: What advice do you have for anyone starting out on a weight-loss journey?

  1. Remind yourself, "You're no busier than a fit person." We're all busy.

  2. Make your workouts like brushing your teeth, something you just do without question.

  3. Always plan: keep a Luna in your pocketbook for emergencies, check the menus online before heading out to a restaurant, bring a healthy treat you enjoy when attending a party.

  4. As a general rule, unless it's cauliflower or a White Chocolate Luna Bar, if it's white, don't eat it.

  5. Think of food as a choice and not as a reward or a punishment. You don't "deserve" a decadent dessert, nor are you "depriving" yourself if you don't have it.

  6. Don't get comfortable with some success. There's no finish line or touchdown dance. As I was losing weight, and every time I went down a size, I would only buy one pair of jeans, one pair of tan pants, and one pair of black pants. I wouldn't spend a lot, and I would tell myself, "Don't invest in this size, as you're not going to be staying here for long."

  7. BLTs count: bites, licks, and tastes add up. And sips do, too (so try your best not to drink your calories!).

  8. Recognize the saboteurs. You'll need to be able to resist the "just this once," "just a taste or bite won't hurt you," and even the "you're no fun anymore" from some of the people closest to you.

  9. Switch up your routines regularly, and chose something you genuinely enjoy! I love taking Latin and ballroom dance lessons, running stadium steps with my girlfriend on Sunday mornings, going for bike rides with my boys, and taking walks with my 85-year-old neighbor (she's my inspiration, and I can barely keep up with her!).

  10. Eat foods in their lowest common denominator: think orange, not orange juice, and shop the outside aisles of the supermarket; it's where the least processed foods are.

Do you have an inspiring Before & After story to share? Message us on Facebook, and give us a few details of your journey. We might profile you on the site, like Charlene!

from POPSUGAR Fitness

30 Challenges In 30 Days – Day 21

Day 21 Challenge: No fruit before noon. Why? Starting the day with something sweet can turn on sweet cravings and incessant hunger all day long. Eat your fruit in the afternoon or evening as dessert instead. See if you notice changes in your energy levels, hunger and cravings. Amy’s Two-Second Read more...

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

Happy Legs While Flying

Don't let a long flight get you down! You can ward off the body aches and creaky joints that often accompany holiday flying. Try these two seated moves to keep your body feeling its best while you jet around for the holidays.

from POPSUGAR Fitness

POPSUGAR Shout Out: Must-See Hunger Games Fan Art

Monday, November 24, 2014

How to Create the Perfectly Portioned Holiday Plate

Pull up a chair and watch while we break down how to make the perfectly portioned Thanksgiving plate. Press play, and we'll show you just how big the portions of all your favorite dishes should be so you can leave the table feeling satisfied but not like you're about to burst.

from POPSUGAR Fitness

A Challenging Yoga Sequence For a Deep Ab and Thigh Burn

Yoga doesn't mess around. It may seem all about deep breaths and om-ing, but trust me - if you do the right poses, in the right order, you'll feel an intense, deep burn that lasts for days, letting you know your body is changing and getting stronger. After warming up with a few Sun Salutations or your regular cardio workout, hop on your mat and do this 17-pose sequence on the right side, and then repeat on the left.

from POPSUGAR Fitness

Farewell Matthias

Longtime readers will remember Mathias and Zachary, the unfortunate children suffering from Neurodegeneration with Brain Iron Accumulation, a genetic disorder that leads to horrifically painful spasms beginning in early childhood, and death as a teenager. I wrote about their case …

Read more »

The post Farewell Matthias appeared first on Perfect Health Diet.

from Perfect Health Diet

The latest Stitch Fix

Hi! How’s the day going?? Hope you’re having a great one so far. I taught BODYPUMP this morning, and am getting things together for spin and the week’s travel adventures. I’m so so excited to see the fam… and stuff my face with the glory that is Thanksgiving. This weekend, Christmas came a little early […]

from The Fitnessista

Take the Calories Out of Your Thanksgiving Leftovers

Thanksgiving is not usually considered a low-calorie meal, but just because you splurged on the holiday doesn't mean that you have to keep eating the rich, heavy dishes after the fact. Armed with a handful of healthy recipe ideas, you can take some of your favorite Thanksgiving foods and turn them into delicious but diet-friendly meals. So before you decide to have pumpkin pie for breakfast on Friday morning, learn how to transform the ultimate meal into something that's really good for you.

Front Page Image Source: Thinkstock

from POPSUGAR Fitness

Get The Paleo Solution and many other paleo ebooks for $0.99!!!!

Yes, you read that correctly. Tomorrow (Tuesday, November 25th) during a special flash sale for one day only, you can get The Paleo Solution ebook (Kindle) for less than a dollar! There will also be a number of other great paleo Kindle ebooks available for $0.99 each too, and a Read more...

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

The Very Best Black Friday Fitness Sales

If you need a reason to get sprinting, this is it. Black Friday is almost here, which means some of your favorite fitness brands are offering extraspecial deals on clothes, gear, and classes - not just on Black Friday (Nov. 28) or Cyber Monday (Dec. 1) but all week long. If you're looking for a way to get a jump start on a healthy 2015 or just some holiday gifts, these sales are exactly where you need to start. So ready, set, shop! And don't forget to keep checking back since we'll be adding to the list.

  • C9 by Champion: On Cyber Monday, C9 by Champion is offering a buy one get one 60 percent off deal on apparel.

  • Lucy: Treat yourself or someone special to gear from Lucy, which is offering 30 percent off everything on Black Friday and 40 percent off bottoms on Cyber Monday.

  • Lululemon: In celebration of Black Friday, Lululemon is launching a sequin-print yoga line so you can move in style.

  • Nike: Get shopping! Nike is offering an additional 25 percent off clearance items from Nov. 24 through Dec. 2.

  • Performance Bicycle: Need a new set of wheels? Performance Bicycle is offering up to 60 percent off starting on Nov. 6 and running through the holiday weekend.

  • Physique 57: Barre-based workout class Physique 57 is offering $57 off 10 class packages on Black Friday in addition to access to its online workout for free between Friday and Monday.

  • REI: Prepare to score up to 50 percent off plus free shipping during REI's Black Friday sale.

  • Speedo: If you're looking to stock up on swimwear, Speedo is offering a Thanksgiving Day sale with up to $60 off your order using the code THANKS4SWIM. Also plan on getting 25 percent off during its four-hour sale on Black Friday and 25 percent off on Cyber Monday as well.

  • Under Armour: Cozy up in the cold weather with Under Armour's special deal, 25 percent off its Big Logo hoodie, which will run from Nov. 26 through Dec. 6.

from POPSUGAR Fitness

Proof That Yoga Is Better With a Friend (or 2, or 3!)

If you're ready to take your yoga practice to soaring new heights - literally - grab a friend and get inspired by these breathtaking partner yoga poses. Aside from being even more fun than it looks, doing yoga with someone else will fire up your love for yoga and increase your strength, balance, flexibility, and confidence a million times more than you could do on your own.

RELATED: Like Mother, Like Daughter: This Pair of Yogis Is Too Cute For Words

Source: Instagram user laur3ny09a, Instagram user tony_f, Instagram user robinmartinyoga, and Instagram user divinegoddessyogaproducts

from POPSUGAR Fitness

Fill Up on Hearty and Healthy Smoky Pumpkin Quinoa Chili

The following post was written by Sarah Jane Parker, who blogs at Fit Betty and is part of POPSUGAR Select Fitness.

This time of year is perfect for pumpkin recipes, but I use pumpkin all year round in many savory recipes in place of tomato sauce. Cooked tomatoes seem to cause reflux for our family, so we tend to avoid cooked tomatoes. I started using pumpkin puree as a tomato sauce alternative a couple years ago and I love it! If you want to try using pumpkin in place of tomato sauce but aren't sure about it, go half-and-half tomato sauce and pumpkin and see if you like it. I usually end up making spaghetti sauce this way, too, and it has made a big difference. If you have regular acid reflux problems, try switching out your tomato sauce with pumpkin puree and see if that helps!

This recipe is tomato free, but it is not completely free of nightshade plants. The red bell pepper is a night shade plant and the seasonings and sausage contain nightshade as well (in the ground chili pepper). If you are very sensitive to nightshades, you can try this recipe without the red bell pepper and replace the seasonings and sausage with diet-appropriate alternatives such as plain ground turkey or another variety of chicken sausage.

Note: This recipe is listed as grain-free because quinoa is not a true grain, but rather a pseudo-grain or seed. While this recipe is grain-free, it is not Paleo, however, as psuedo-grains such as quinoa are not allowed on Paleo diets.

Smoky Pumpkin Quinoa Chili

Serves: 5-6

Gluten-free; Free of: dairy, soy, beans, eggs, tomatoes


1 medium onion, chopped

1 large red bell pepper, seeded and chopped

1 large clove garlic, minced

12 ounces Al Fresco Buffalo-Style Chicken Sausage, casings removed

1 teaspoon chili powder

1 teaspoon creole seasoning

1/2 teaspoon garlic powder

1 teaspoon liquid hickory smoke

2 cups chicken or beef stock

1 cup pumpkin puree

1 cup cooked quinoa


1. In a large non-stick skillet, saute the onion, bell pepper, and garlic until they begin to soften.

2. Add the chicken sausage to the skillet and break up thoroughly as it cooks through.

3. As the sausage cooks, add the seasonings and the liquid smoke and mix thoroughly.

4. Meanwhile, in a small bowl, whisk together the chicken stock and the pumpkin puree.

5. Once the sausage has cooked completely, add in the pumpkin/stock mixture and the quinoa. Stir together thoroughly.

6. Simmer on medium heat until completely heated through.

7. Serve garnished with sliced green onions and a drizzle of coconut milk.


from POPSUGAR Fitness

Exclusive Everlane For ShopStyle Collection Available Now

The Everlane for ShopStyle Collection is finally here, and it's available only through ShopStyle!

Known for delivering the ultimate in luxury at transparent prices, Everlane reinvented some of its most popular designs for this exclusive collaboration, and we can't wait until we get our hands on them.

Inspired by holiday travel, the collection offers three timeless and functional pieces perfect for the season - a classic twill tote ($40), weekender ($95), and structured leather clutch ($138) that can even double as a laptop case. The pieces are perfect for anyone on your holiday list, but you might just want to buy them all for yourself. Anything this versatile, durable, and chic won't be around for long.

Don't wait. Shop the entire collection now!

from POPSUGAR Fitness

Stay Healthy While You Travel With These Airplane Meal Hacks

What's available to eat on airplanes isn't always the healthiest - or even the most appetizing. Skip the galley food, and bring a few of these snack ideas on the plane for happy and healthy snacking.

  1. A bag of mixed nuts or homemade trail mix.

  2. A bag of instant soup (like this vegetarian, non-MSG miso soup) that you can add to a cup of hot water.

  3. Fruit like pears or apples you can toss in your bag to eat later. Take a container full of cut pineapple to aid in calming travel-related digestion woes.

  4. If you're trying to lose weight or counting calories, prepare a few snack packs split into 150-calorie portions, so you know exactly what you are eating. These 150-calorie snack ideas are easy to throw together and make great travel companions.

  5. Homemade energy bars for a quick, filling pick-me-up.

  6. Your favorite bags of herbal tea to help calm you during the flight.

  7. Dried fruits like mango, coconut, or pineapple for a quick energy boost.

  8. Healthy treats like a small bar of dark chocolate or Justin's chocolate hazelnut butter squeeze packs for when sugar cravings hit.

  9. Beef or turkey jerky packs to help you calm hunger pangs. We're partial to Krave Chili Lime.

from POPSUGAR Fitness

Skip the Turkey Trot, Try These Workouts Instead

The Easy Move That Just May Cure Your "Text Neck"

Source: POPSUGAR Photography

In an emoji-filled world, this is scary news, indeed. A recent study found that constantly looking down at your screen to text puts the same amount of strain on your spine as holding a 60-pound weight on your neck. Want to keep your spine happy and healthy? Try this exercise, a favorite of celebrity trainer Harley Pasternak, to improve posture and look leaner.

The trick to combating "text neck," bad posture, and possible spinal damage is strengthening back muscles: this will help you maintain a natural posture, no matter what you are doing. "Your spine should be the letter S," says Harley, who's trained his share of Hollywood's elite, including Katy Perry, Jessica Simpson, and Rihanna. "With [smartphones] today, our head tends to go forward, so we become the number five instead of the letter S." Maintain that natural curve of your body by holding your phone at eye level to keep your head up while you text, and undo bad posture and strain by adding this simple back-strengthening exercise, the Superman, into your routine.

The Superman

Source: Megan Wolfe Photography

  • Lie facedown on your stomach with your arms and legs extended. Keep your neck in a neutral position.

  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated U shape with your body - your back arches and your arms and legs lift several inches off the floor.

  • Hold for two to five seconds, and lower back down to complete one.

  • Do three sets of 12.

Exhale as you lift your arms and legs, and inhale as you lower them back down. When you have completed all three sets, or even in between each set, do the Child's Pose to stretch your back.

from POPSUGAR Fitness

The Quick and Clean Post-Workout Dinner You've Been Dreaming Of

it’s the beachin’ weekend

Hi! How’s your morning going?? Hope you had a wonderful and relaxing weekend! I did what all the party animals do: slept 11 hours Saturday night. Usually, I wake up before the fam to get as many things done as possible, but I decided to dedicate a morning to catch up on sleep, and it […]

from The Fitnessista

18 Paleo Snacks Even a Caveman Would Love

If you're unfamiliar with the Paleo diet, it's a modern take on the diets our cavemen ancestors followed. The Paleo diet consists primarily of fish, grass-fed meats, eggs, produce, and nuts, while grains, milk products, refined sugars, and other processed foods are off-limits.

Although it's designed to improve a person's overall health, especially digestive issues, ditching high-calorie grains, dairy products, and processed foods can often result in weight loss, which is one reason the Paleo diet is gaining in popularity. It can also help improve athletic performance in some, so runners and other athletes are taking to this hunter-gatherer diet as well. Whatever your reason, if you're looking for some tasty and filling snack ideas, give these a whirl.

- Additional reporting by Lizzie Fuhr

Source: Lizzie Fuhr

from POPSUGAR Fitness

Beyond Breathing: 3 Stress-Relieving Hacks

Stress! It builds up as the commitments and chores pile up. Yes, the holidays are fun, but only if you can chill out enough to enjoy yourself. By now we know that a few deep breaths can bring a sense of calm into the moment, but you can also try one or all of these simple de-stressing techniques.

  1. Chew gum: Keep your jaw busy and decrease your anxiety by chomping on a stick of gum. Chewing gum can help you stay focused and alert while multitasking while keeping your stress levels in check. Blowing some bubbles might also lighten your mood. But, no matter the flavor you choose, make it sugar-free!

  2. Drink water: Being slightly dehydrated can amplify your stress, and if you're superstressed, chances are high you are not taking in enough liquids to begin with. If you're feeling the pressure of the season and your mouth is dry, sip some water to clear your mind.

  3. Drop an F-bomb: When all else fails, it might be time to let loose with a string of swear words. Dropping a few choice expletives can reduce stress and relieve tension. Disclaimer: this technique might get your name on the naughty list in the North Pole.

from POPSUGAR Fitness

Sunday, November 23, 2014

Everything You Missed From the American Music Awards

The American Music Awards took over LA's Nokia Theater on Sunday night, putting many of the music world's top entertainers under one roof. The night was, of course, jam-packed with incredible performances, but the fun didn't stop there. We've covered all the most exciting moments, from all the action in the audience to the event's biggest winners. Keep reading for the highlights from the show.

from POPSUGAR Fitness

Your Vegan Thanksgiving: Apple and Cranberry Crisp

Do You Eat Healthy While You Travel?

Let the holiday rush begin! It's hard enough juicing your own green drinks, whipping up healthy homemade salads, and resisting takeout on even the most normal of days, so taking shortcuts when things get hectic is understandable - especially during holiday travel! Do you take a few fast-food pit stops when you're driving or flying during stressful travel days, or do you still keep up with your healthy routine?

from POPSUGAR Fitness

30 Challenges In 30 Days – Day 19

Day 19 Challenge: Pull out the slow cooker (or get one!). Seriously, this one kitchen tool will change your life! Today, pull it out and try a new recipe! Put everything in before you go to work and dinner will be waiting for you when you get home! Here’s a Read more...

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

Saturday, November 22, 2014

Crock Pot Turkey and Primal Stuffing

It’s easy to associate cooking a turkey with a long, laborious process and a huge amount of meat. But it doesn’t have to be that way. Whether you’re cooking Thanksgiving dinner for only 1 or 2 people, or you’re looking for an easier way to cook turkey so you can banish processed deli turkey from […]

from Mark's Daily Apple

How to Beat a Stomach Bug

There are so many unpleasant procedures (think dentist and ob-gyn visits) that seem like a party when compared to the symptoms of a stomach bug. From stomach cramps, nausea, vomiting, and diarrhea, to the muscle aches, headaches, and fever, these bugs are just dreadful.

Although the actual vomiting element only lasts a day, but sometimes up to three, a stomach virus can leave you feeling tired, achy, and with digestive and intestinal troubles for up to 10 days after. A stomach bug really wrecks a person, and it can take over a week until you begin to eating your normal diet.

Unfortunately the best thing you can do when downed by a virus is let nature take its course and let your body do what it needs to do. You probably won't feel much like eating, so stick to clear fluids such as water, seltzer, ginger ale, ginger tea, and ice chips. If you do feel like eating a little, stick to bland foods like bread, crackers, broth, or white rice. Avoid dairy products, caffeine, and alcohol, since they'll just aggravate your entire digestive system. Rest as much as you can (between visits to the bathroom), and if you're really feeling awful, taking some Pepto Bismol, Tums, or other over-the-counter stomach-easing remedies may help.

You do need to watch out for dehydration caused by losing too many fluids. Not only will dehydration make you feel worse with symptoms including dizziness, dry mouth, and fatigue, but it could also lead to seizures or permanent brain damage if left untreated. Be sure to drink clear fluids often - even popsicles help. Sip small amounts, so they're more likely to stay down. And just keep in mind that with time, you'll be back to your old self.

Once you experience a stomach virus, you want to do everything in your power to prevent it from happening again. Since these viruses are highly contagious, wash your hands often, especially when you're touching public items such as door handles and elevator buttons. Also, keeping up with your healthy diet and regular exercise routine will strengthen your immune system, so if you come in contact with a bug, your body can fight it off.

from POPSUGAR Fitness

Are You Using the Right Size Dumbbells?

Dumbbells are an active girl's best friend because they're fairly inexpensive, compact, easy to use, and allow you to tone every part of your body. Using them can be a little confusing since they come in so many sizes, and many people may not realize that one size doesn't fit all exercises. For example, since biceps tend to be stronger than their neighbor muscles, the triceps, you'd want to use a heavier weight when doing bicep curls.

If strength training with dumbbells leaves you in the dark about what size weights to use for which exercise, here's a little cheat sheet. Since lifting too much can lead to a pulled muscle, here are the dumbbell weights you should start off with. Once your body becomes stronger, you can choose to gradually increase the amount.

Exercise Part of body worked Recommended beginner weight
Bicep Curls Biceps: inside of upper armsFive to eight pounds in each hand
Lateral Raises Deltoids and trapezius: shoulders and upper backTwo to five pounds in each hand
Upright Rows Deltoids, trapezius, and biceps: shoulders, upper back, and inside of upper armsTwo to five pounds in each hand
Bent-Over Rows Deltoids, trapezius, and triceps: shoulders, upper back, and outside of upper armsTwo to five pounds in each hand
Overhead Shoulder Presses Deltoids, trapezius, and pectoralis: shoulders, upper back, and upper chestTwo to five pounds in each hand
Chest Presses Pectoralis: chest12 to 45 pounds (body bar)
Triceps Kickbacks Triceps: outside of upper armsTwo to five pounds in each hand
Overhead Triceps Extensions Deltoids and triceps: shoulders and outside of upper armsTwo to five pounds in each hand
Squats Glutes and quads: booty and thighsZero (just your own body weight) to 45 pounds

from POPSUGAR Fitness

Nutritionist-Recommended Recipe Rehabs For Your Favorite Holiday Dishes

We all have Thanksgiving Day dishes we love but the calories and saturated fat, not so much. Dietitian Julie Upton, MS, RD of Appetite For Health has great tips and simple tweaks to make your favorite holiday dishes healthier without sacrificing the flavor.

Rich and creamy mashed potatoes, sweet cranberry sauce, bread stuffing, pecan pie . . . oh my! Eating healthy isn't the first thing that comes to mind at Thanksgiving, but with a few simple tweaks, you can lighten up even the most decadent holiday recipes.

Here are 10 tricks that slash calories, added sugars, and artery-clogging sat fat while instantly upgrading your diet - all without sacrificing taste!

  1. The traditional turkey sidekick, bread stuffing, is loaded with both calories and saturated fat, thanks to the butter, sausage, and fat drippings (if cooked inside the bird) it contains. Instead of bread stuffing, switch to a wild rice-based stuffing with dried or fresh fruit and plenty of earthy herbs and spices.

  2. Many sweet potato casseroles call for a stick of butter (1/2 cup), which contains nearly four day's worth of saturated fat and more than 800 calories. Replace stick butter with a "light" whipped butter or a soft spread. In place of the sugary marshmallow topping, top your casserole with toasted chopped pecans and a drizzle of antioxidant-packed maple syrup.

  3. To make trimmed-down mashed potatoes, skip cream or whole milk and mash your potatoes with skim or 1% milk or buttermilk. Add sweet roasted garlic for an unexpected flavor boost.

  4. To cut the tartness of cranberries in your sauce or relish, use chopped apple or unsweetened applesauce in place of up to half of the sugar in your recipe. (1/4 cup of sugar can be replaced with 1/2 cup of unsweetened applesauce or chopped apples.)

  5. Cut the crust: pie crusts are high in calories and saturated fat, so the best options are single-crust pies like pumpkin or pecan, or go crustless. Here are two of my irresistible fruit-based desserts - Apple-Ginger Phyllo Nests and an Apple-Cranberry Crisp - that allow you to indulge without the bulge.

  6. Cut a quarter of the sugar from recipes. Most recipes have way too much sugar, so you can safely nix a quarter of it without negatively impacting the recipe whatsoever.

  7. Replace up to half of the fat in baked goods like cookies, muffins, and quick breads with an equal amount pureed beans, canned pumpkin, or unsweetened applesauce. (Trust me - no one will even notice.)

  8. Instead of baking with shortening or butter, which pack in saturated fat, use canola oil. Canola oil is best for baking because it's heart healthy and has a neutral flavor and creates the perfect texture for baked goods.

  9. Replace buttercream frosting on cakes and cupcakes with lower fat meringue frosting, made from just sugar and egg whites.

  10. Swap half the white flour in a recipe with an equal amount whole-wheat flour for more nutrients, antioxidants, and fiber.

from POPSUGAR Fitness

HIIT the Deck With These Sweat-Inducing Interval Workouts

Source: Shutterstock

We partnered with Spotify on this post that pairs working up a good sweat with the perfect tunes to keep you going. And what's better than a workout you actually enjoy?

Get up and get moving with high-intensity workouts that sweat the pounds off. And these heart-pumping intervals and Tabata sessions get your body in the shape you want, most in only 10 minutes, which means you have no excuse for not working out. Add to that our motivational playlist, and you'll find it's hard not to shake your booty. Check out our favorite crankin' workouts and then hit play.

Get It Started

  • Print it out: Not sure where to begin? Print out this no-equipment cardio workout that will get you started right.

  • Quick burn: You only need seven minutes to HIIT yourself into high gear with this motivational printout workout. And this is another heart-pumping session you can do anywhere.

  • Total Tabata: Crank out a fast workout with these Tabata interval suggestions that you can do while listening to your favorite dance tunes. Just push yourself to go faster with each round.

  • Burn it: Check out these 10 exercises that burn 200 calories in under three minutes, which just seems way too good to be true.

Take It Further

  • Jump it up: Tabata is where it's at for really working your body. And with this 10-minute allover workout, you'll love the results - and the burn.

Source: POPSUGAR Studios

  • Groovy fun: Filled with fun moves that get you sweating - and feeling great - this 10-minute HIIT workout burns through fat (and jiggles!) fast.

  • Arms and tush: Squat and push-up your way through a 10-minute Tabata workout that gets your heart pumping while working your trouble zones.

  • Party on: Get your groove on with a 10-minute cardio workout that's fun and burns fat.

  • Dance it off: Zumba your way to skinnier hips with a 10-minute dance workout that will leave you smiling - and feeling better about your middle.

Heart-Pumping Good

  • Three ways: There are so many ways you can torch more calories with your usual workout, so check out these three ways to start getting more burn in 20 minutes.

  • Run it off: If you're a runner, you can take your regular heart-pumping workout to the next level with high-intensity intervals you can do on your outdoor route or on the treadmill.

  • Calorie meltdown: Really torch calories with a 60-minute high-intensity workout that combines treadmill bursts with strength work.

  • Crank it: Print out this 45-minute interval treadmill workout that will leave you breathless and feeling fabulous.

The Perfect Heart-Pumping Playlist

Need a bit of motivation? Just click play on our 60-minute Spotify playlist that's filled with heart-pumping tunes all about getting up and moving your body. We dare you to not dance.

  1. "Carry Out" - Timberland featuring Justin Timberlake

  2. "DJ Got Us Fallin' in Love" - Usher featuring Pitbull

  3. "Just Dance" - Lady Gaga

  4. "Canned Heat" - Jamiroquai

  5. "Gettin' Jiggy Wit It" - Will Smith

  6. "One More Time" - Daft Punk

  7. "Papi" - Jennifer Lopez

  8. "Hips Don't Lie" - Shakira featuring Wyclef Jean

  9. "Get Me Bodied" - Beyoncé

  10. "Sweet Nothing" - Calvin Harris featuring Florence Welch

  11. "Shut Up and Let Me Go" - The Ting Tings

  12. "Rock This Party" - The Fuzztroniks

  13. "Shake, Break, Bounce" - The Chemical Brothers

  14. "Wonderful Night" - Fatboy Slim

  15. "Last Night" - The Strokes

  16. "January" - Disclosure

from POPSUGAR Fitness

Friday, November 21, 2014

The Workout Change That Will Burn More Calories and Boost Your Mood

It may sound crazy to leave the warmth of your gym to brave the elements this Winter, but there are compelling reasons to embrace the chill. Here's why adding an outdoor workout or two to your routine will do your body good.

You'll burn more calories: Not only does being shivering cold burn slightly more calories than being warm, but you're also more likely to go faster during your workout to generate more heat. Faster pace equals more calories burned, so use frigid temps as motivation to quicken your steps.

You'll breathe better: Scary news: a recent study of typical gyms in Europe found that the air quality inside leaves something to be desired. Researchers found high levels of formaldehyde, carbon dioxide, and dust particulates, especially during aerobic exercise classes. Not only were the levels higher than what standard guidelines have deemed safe, but the scientists note that keeping tabs on gym air quality is especially important, since your workout is usually when your breathe your deepest.

Put an end to SAD: Seasonal affective disorder is a real deal, and gloomy Winter days are the culprit. But just going outside to soak up the rays - even when it's cloudy - can help you feel better. Plus, exercise is another way to feel better and relieve anxiety, so combine the two for a stress-relieving session outdoors.

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