Tuesday, March 31, 2015

Quick and Healthy Breakfasts For Busy Weekday Mornings http://ift.tt/19A1VnS

For an Adorable Yoga Tush, Do These 6 Butt-Burning Poses http://ift.tt/1DoWhAR

If you're looking to get a shapely, toned, and adorably round yoga butt, be sure to incorporate these six tush-targeting poses into your ongoing yoga practice.

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I Refuse to Work Out, but I Do These 4 Things Instead http://ift.tt/1xUzKeQ

I truly hate running. I've tried every fitness class my city offers - and living in one of the fittest cities in the country means I have a lot of options. And at-home workouts? The living room in my tiny San Francisco apartment is about as wide as my wingspan. I don't work out, but I am still the healthiest and most fit I've been in my adult life.

I know that fitness means something different for everyone, and I am not saying that working out is something people shouldn't be doing, either because they want to, because they need to, or both. But when it pertains to my own fitness regime, I can knock it, because I sure as hell have tried it all.

Growing up, I was active and athletic. I participated in an array of sports - from basketball, track, dance, and gymnastics to swimming, diving, and horseback riding. I was also an active nanny for years, and anyone who has kids or works with them knows that keeping up with two toddlers is more work than running a marathon. I loved it all and never once thought of what I was doing as a workout or as something that I had to push myself to do. Then my focus shifted significantly. No longer was I a high schooler with time to spare and a metabolism the speed of light - I was a determined college student dedicated equally to my GPA and happy hour, and then I was a postgrad professional looking for a job. When was I supposed to be squeezing in a trip to the gym, especially considering the fact that getting myself there was like pulling teeth?

Still, I tried everything to stay healthy and in shape. I bought fitness videos and watched countless online workouts for people who hate working out, for people who live in small apartments, for people who don't know body balls from barbells. I signed up for individual classes at yoga, barre, and cycling studios, experimented with different gyms, took boxing lessons, and even tried my hand at aerial silks (which were by far my favorite!). Still, nothing quite did it for me. I skipped classes, made excuses, and ultimately felt worse about myself because I simply couldn't muster the motivation everyone around me seemingly had for fitness.

What I realized about myself is this: I hate exercise that feels like effort. For me to get a good workout, the results need to be incidental, not intentional, which is why fitness activities that aren't focused on the workout aspect, but more on the fun, appeal to me most. So I stopped working out. I implemented a few simple things into my daily routine - simple being the operative word here - and I have never felt healthier, more in shape, and happier since letting go of other people's idea of what fitness should be and instead doing what really works best for me. Here's how I did it:

I stay constantly active and on my feet.

I am never, ever idle. Seriously, it's to the point where I risk running into people (and poles) daily because I read while walking through the city. I am constantly on the move, even at work. I get up and down several times an hour and take my laptop to places in the office that allow me to stand (standing desk is next on the list). On the weekends, I make sure to allow myself some downtime with Netflix or a good book, but I don't waste beautiful, sunny California Saturdays sitting on the couch.

I walk everywhere I can.

I am lucky to live in a place where walking is not only possible but also very practical. I honestly think this is the key to staying in shape for me. I walk everywhere. I have a Fitbit, but my biggest thing about having one is to not let myself dwell on the nitpicky parts of the device. I don't log every calorie I eat, and I don't use it to lose weight. I just love challenging myself every day, and having it on my wrist reminds me to take the stairs instead of the escalator and to not waver at the sight of a San Francisco hill but conquer it so that I'm rewarded with an amazing view when I make it to the top. Just this weekend I caught up with my mom on the phone while walking the three miles from my house to Target (totally worth the trek!), then hopped on a bus on the way back home since I had bags. Two birds, one stone.

I eat healthy.

I have a very healthy diet. I eat what I think is probably most similar to a Paleo diet - but I don't diet. I just try to stick to things that are natural, clean, and not overly prepared, like vegetables, fruits, fish, and meat. I also don't overeat, mainly because I can't stand feeling sickeningly full, so I am a huge proponent of multiple small meals throughout the day. It makes the workday go by faster when you get to snack on something every couple of hours, anyway! Sweets aren't my thing, but I swear by a rare steak every now and then and a postwork glass of red wine. I avoid mixed alcoholic drinks because, to be honest, I can't stand the sugar, and I drink my coffee black unless I opt for green tea instead.

I make fitness fun.

I've stopped pushing myself to go to classes and join a gym, but instead I save my energy for activities that I can get really excited about. I ski, I swim, I dance, and I ride horses any chance I can get. I'm planning my next biking trip across the Golden Gate Bridge, and my last hike took me on a five-hour adventure through a redwood forest in Northern California. I make fitness fun for myself, and in doing so, I've learned to love my version of a "workout" so much that I am more in shape than I've ever been in my adult life. I am climbing toward my 30s feeling incredibly fit, and what's more, I've finally found a way to stay healthy without hating it.

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Save 200 Calories With a Healthier Homemade Starbucks Iced Lemon Pound Cake http://ift.tt/1OWk282

Hilary Duff, Almost in the Buff, Tells Ellen How She's Loving Her Postbaby Body http://ift.tt/1EyTE15

When asked about the sexy bikini pic she posted on Instagram, Hilary Duff smiled at Ellen DeGeneres and said, "I've never done anything like that before." Like most women, she admits to having a love-hate relationship with her body, and three years after having her adorable son, Hilary was hanging out in her bikini and "feeling pretty good." She feels strong and proud of what her body can do and posted the pic to inspire other women to feel the same way. Fast-forward to 1:20 to get inspired too!

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thoughts on two (January 15, 2015) http://ift.tt/eA8V8J

I can’t even believe I’m writing these posts right now. Every time I type, think, or start to imagine baby #2, I get flooded with emotions, which is usually a mix of giddy excitement and a little bit of fear. I say the last part, because -I’m sure many of you have experienced this- we […]

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Hilarious Parody of Taylor Swift's "Style" Speaks to Every Woman Trying to Get Fit http://ift.tt/19y7Dq9

You know the constant battle between "my lifestyle changes today" and "treat yoself?" It's perfectly captured in this hilarious "New Lifestyle" video that parodies Taylor Swift's video for "Style" - down to the dramatic lighting effects and broken mirrors (but this time, they're covered in words like "chia" and "kale"). With punny lyrics about popular health and fitness trends like Paleo, CrossFit, and green juices, this video will speak to you if you're trying to lose weight but also love cookies. The video is by Alisha Merrick and Eden Morris, who created The Laughing Moms "for all moms who like to laugh." While you're here, check out more of the team's creative parody videos and more funny viral videos.

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Lift Your Booty and Sculpt Your Back With 1 Move http://ift.tt/19y7Fyq

The name of the exercise may sound macabre, but the results deadlifts offer are anything but grim. This easy-to-follow strength-training move will shape your upper and lower back and the backs of your legs, and it gives your booty a nice lift. Instead of completing a laundry list of moves to work these muscle groups separately, save time and start deadlifting. Here's how to do it.

  • Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.

  • Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.

  • Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!

  • Do three sets of 12 reps.

After doing three sets, take a quick Child's Pose to stretch things out; it gives a great release to your back body!

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When Woman Dies From Booty Injections in Salon, Salon PACKS UP AND LEAVES http://ift.tt/1IiADxJ

Wykesha Reid died from black market butt injections

Stop doing this. Stop your loved ones from doing this. Staple them to a seat and force them to stay there, for all I care.

The post When Woman Dies From Booty Injections in Salon, Salon PACKS UP AND LEAVES appeared first on A Black Girl's Guide To Weight Loss.

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25 Crave-Worthy Gluten-Free Dinners http://ift.tt/1GbqmEx

Whether you're looking to cut back on carbs, or you're dealing with a more serious allergy, going gluten-free does not have to feel like a foodie sacrifice - especially with these recipes in your arsenal! One of these gluten-free, health-conscious dinners will fit the bill and curb any craving. You'll be glad to know they all make delicious leftovers, so you can pack up a portion for work the next day.

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The Hottest Male Personal Trainers to Follow on Instagram http://ift.tt/1EXPOt3

When the fitspiration just isn't striking and you'd rather sit back and relax, sometimes all you need is a little eye candy to get you motivated. These are 15 of the hottest male personal trainers you need to follow on Instagram if you want to add photos of strong, motivating, and positive men to your feed. There's more than meets the eye - these hunks are some of the top personal trainers in the biz, and they know a thing or two about getting fit.

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How Reneé Lost the Weight: "You Really Have to Change Your Relationship With Food" http://ift.tt/1G2Ibag

Our next Before & After weight-loss success story comes from blogger Reneé Benda, whose blog, Bendiful Blog, is part of our POPSUGAR Select Fitness network. She shared with us how her journey started: "I literally woke up one day and just decided to get healthy," she said. "My oldest son was born with health issues, and for years I put myself behind his needs. After having my second son, I knew it was time for a change. No one could change the situation for me; I needed to get in control. I put on a pair of sneakers and started run/walking." Now, she's lost 70 pounds and knows being at a healthy weight is a lifelong commitment. "Most people think weight loss is a one-way street to success, but it really is a never-ending battle of will," she said. "There are ups and there are downs, and maintenance is a challenge all its own." Read more about Reneé's story below!

Reneé: Before

POPSUGAR: What made you decide to start?

Reneé Benda: My oldest son was in the hospital for an extended stay and ended up working with a local sports team in our town on a project. The children's hospital took tons of photos, and soon, unflattering photos of me were showing up all over social media. I knew I had gained weight but had no idea how much until I started seeing the photos. I decided it was time to make a change.

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

RB: I am a huge fan of the P90X program and yoga. The incorporation of weight and cardio training really helped me get a feel for my body, and yoga keeps my mind in a good place.

Reneé: Before

PS: What's your weekly exercise schedule?

RB: I work out five to six times a week. Two days of cardio, two days of weights, and boxing/yoga/swim on the other days. I try to shake it up each week. I get restless if the program doesn't change.

PS: How do you keep workouts exciting?

RB: I am always changing up my routine. I swam in high school and recently got back into the pool. Even just adding one day of pool work has done wonders for keeping my body and mind challenged and excited.

Reneé: After

PS: How much weight have you lost?

RB: I have lost 68 pounds to date.

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

RB: The numbers on the scale weren't ever a driving factor. I can't even really tell you what I weighed at my heaviest because I was too scared to know. I still don't own a scale. Going from a solid size 14-16 to a 6 has been the biggest nonscale victory I have seen. It's also been rewarding to see my running PRs continue to get smashed. There was also a funny moment when I was running in our neighborhood on a warm day and stopped in at my mother-in-law's house, and she was like, "I didn't know who was here, I don't even recognize you anymore!" I've gotten a lot of those moments.

PS: How do you track your weight loss?

RB: I blog about the experience so I have a written diary from the beginning right through to today.

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

RB: I am a believer in three meals a day with little snacking. I found for me snacking makes me hungry ALL the time. So for me three meals a day packed with fresh veggies, fruits, and protein keep me full and satisfied.

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

RB: I think it would be a huge shocking number. I eat mostly in a Paleo style with very little sugar, but I'm not sure of the actual number.

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

RB: Eggs, kale, and fresh salsa you will ALWAYS find in my house. We joke about raising our own chickens; it's incredible the amount of eggs we eat.

Reneé: After

PS: How do you strategize your meals?

RB: I'm a pretty religious meal planner. Sundays are usually an afternoon dedicated to planning out. I can roast all my squash for the week, cook my proteins (chicken, eggs), and have some veggies already chopped ready to eat. Planning meals just makes our weeks much smoother. There is no guessing or last-minute dinner ideas, which usually leads to poor food choices. And another perk to meal planning is the money it saves us each and every week!

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

RB: It took me a long time to figure out you can't out-work a bad diet. I really suggest to people, along with increasing their activity levels, you have to look at what you are eating. This was a mistake I made for years - eating whatever I wanted because I worked out for an hour. You really have to change your relationship with food.

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

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Monday, March 30, 2015

3 Moves That Target Saddlebags http://ift.tt/1CqZrlR

It's true: if you're worried about getting rid of saddlebags - that fleshy part around your hips and where your thighs and butt meet - the answer isn't entirely in the gym. Both genetics and diet play a part in whether or not you're blessed with them; luckily, there are ways to work your lower body that, when paired with a healthy diet, can help reduce the size of saddlebags and sculpt strong curves. Plus, moves that target your backside help lift it up for a defined, perky posterior. Take this quick three-move workout: it may seem easy, but you'll feel the burn. Get ready to strengthen those lower-body muscles and boost your metabolism; find out how to do each move here.

Directions: Repeat two to three times for an effective workout that takes under 10 minutes.


The Best Exercises to Beat Saddlebags

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4 Surprising Reasons to Drink Hot Water With Lemon Every Morning http://ift.tt/1DmAdZc

Trying to cut coffee out of your morning? A cup of hot water with fresh lemon juice is an ideal alternative that many nutritionists drink every day - and it's not just because of its tangy flavor! Here are four compelling reasons to make this quick concoction part of your morning ritual.

  1. It helps you detox every day: While lemons may seem quite acidic, they're a surprisingly good source of an alkaline food that can help balance your body's pH; internist and doctor of integrative medicine Dr. Frank Lipman is a big proponent of a hot water with lemon habit, since the combination wakes up your liver and flushes out nasty toxins.

  2. It wakes up your digestive tract: This simple yet powerful beverage stimulates your gastrointestinal tract - improving your body's ability to absorb nutrients all day and helping food pass through your system with ease.

  3. It supports weight loss: Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles. And if you've been sipping on a cup of tea loaded with sugar or honey every morning, this beverage will slash calories from your daily diet.

  4. It soothes an upset tummy: When you go to bed on a full stomach, pesky heartburn or a bloated belly can get in the way of your morning. Hot water cleanses your system, while the flavonoids from lemon juice may help reduce acidity in your stomach, so you feel like yourself sooner.

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20 healthy, on-the-go breakfasts http://ift.tt/eA8V8J

Hi friends! How’s the day going? Your comments this morning were cracking me up. SO many good ones! I’m also glad I’m not alone with totally mishearing song lyrics. “Starbucks lovers” was a debate between the Pilot and myself before we finally googled it. I was just excited because we met at Starbucks. The day […]

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Your Ultimate Guide to Transitioning From Indoor to Outdoor Running http://ift.tt/19CaaPT

So, Does Compression Gear Really Work? http://ift.tt/1xu58A9

Compression gear promises runners and other endurance athletes improved performance just by what you're wearing; pull on those tight knee-high socks or running capris and you'll improve blood and oxygen flow to your muscles, which supposedly will improve your performance and help you nab that personal record. But with some compression gear costing $100 or more, is it worth the investment?

A new study followed a small group of athletes during two workouts, one where they wore calf compression sleeves and one without. In both, oxygen intake and running gait were measured; overall, there was no difference between the two workouts. This finding adds to the debate regarding compression gear and performance; while there have been a few studies that showed a benefit, others have found that compression gear doesn't make runners any faster or found any difference in V02max or lactic-acid clearance. But an interesting note in the latest study points to a possible placebo effect: of the 16 runners tested, the two who told researchers that they believed compression gear helped their workouts actually did perform better when they wore the calf sleeves.

So, should you shell out the money for gear that may or may not work? If you believe in compression gear, there seems to be no harm in it, and you may just get a small performance boost from the placebo effect or actual physical benefit. Or you can use your compression gear in a way that has been proven to work in studies: as a recovery tool. One study, for example, found that those who wore compression socks 48 hours after an intense workout performed better at treadmill workouts two weeks later than those who didn't, while another found that 13 of 14 runners who completed a 10K race without wearing compression socks experienced lower leg DOMS (delayed-onset muscle soreness) a day after the run, whereas only two of 14 runners who wore compression socks experienced lower-leg soreness. Bottom line: if it makes you feel better or boosts your confidence about your workout, that's reason enough to sport your favorite compression gear with pride.

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A Guiltless, Gluten-Free Chocolate Cake You'll Love http://ift.tt/1IKGz3r

26 Delicious and Satisfying Low-Carb Dinner Recipes http://ift.tt/1G9i0gD

Cutting back on carbs doesn't mean you have to give up meals that you'll actually crave - there are more dinner options out there than pasta! These 26 recipes are healthy, are packed with flavor, and range between 5 and 26 grams of carbs per serving. Sometimes you just need to get a little creative with your typical preparations - like substituting carb-heavy pizza crust with roasted eggplant or cauliflower. You'll want to add these recipes to your dinner rotation immediately.

- Additional reporting by Lizzie Fuhr and Leta Shy

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How a 78-Year-Old Bodybuilder Is Inspiring Others to Get Fit at Any Age http://ift.tt/1MpCxmv

"Age is nothing but a number, and you can get fit." Those are a few of the many wise words of Ernestine Shepherd, the world's oldest female bodybuilder - she was born in June 1936, making her 79 this year. She hasn't been dedicated to fitness her entire life, but that's part of the message she wants to spread: you can start at any age. "I have to practice what I preach. I can't tell anyone to do anything if I'm not doing it," she says.

Ernestine exercises and eats right every day, and she spends extra time to inspire others through group classes she teaches to men and women of all ages. "It's deeper than just coming to this class and working out. It's deeper," one woman said. Watch Prevention Magazine's emotional video to see the full story of a day in the life of this incredibly inspiring woman.

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Maple-Cumin Tofu With Farro Is Packed With 18 Grams of Protein http://ift.tt/1Nvho5z

Misheard song lyrics + new Family posts http://ift.tt/eA8V8J

Hiiiii Happy Monday! How’s the day going? Sunday was so glorious. I started the morning off with an orangetheory class, which was the perfect power mix of plyo and intervals. I’m not sure if I just had a time when I picked weird days to go, because the last two workouts have been particularly awesome. […]

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Dear Mark: A New Whole Grain Study, Advice for a Teen, Broken Leg Sprints, and The 3 Mules http://ift.tt/eA8V8J

For today’s edition of Dear Mark, we’ve got four questions and four answers. First up, there’s a new whole grain study, and some people are claiming it demonstrates that low-carb diets will lead to early mortality. Does it do anything of the sort, or is this yet another flawed observational paper? Next, a teen on […]

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24 Vegan Breakfast Recipes That Will Fuel Your Day http://ift.tt/1DjNd1L

If you're vegan - or just looking for healthier recipes - but all you think of when it comes to breakfast is eggs, bacon, and yogurt, we've got just the inspiration you need for delicious and healthy breakfast recipes completely free of dairy and meat. From protein-packed smoothies to fiber-rich oats with fresh fruit, these many options will allow you to stick to your goals while still enjoying a hearty meal first thing in the morning.

- Additional reporting by Lizzie Fuhr and Jenny Sugar

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4 Exercises to Prevent Runner's Knee http://ift.tt/1Nxn40O

Source: POPSUGAR Photography / Ericka McConnell

When you ramp up mileage too fast or are new to running, you can be hit with the dreaded runner's knee, or pain and inflammation that occurs around or under your kneecap due to tracking issues with the kneecap that irritate the bony groove it sits in. It's different than knee pain that occurs from IT band issues, but runner's knee can make it hard to motivate yourself to continue your jogging hobby just the same.

If you're experiencing runner's knee, then make sure to R.I.C.E. (rest, ice, compress, and elevate) if it's exacerbated after a run. And to prevent it from happening again, you'll need to strengthen and stretch your quads, calves, and hamstrings and incorporate lateral moves that strengthen muscles around your knee joint while improving agility. Read on for some of our favorite moves that do just that.


Source: POPSUGAR Studios

You can't go wrong with a wall sit - you can do them almost anywhere, and they are extremely effective for helping you strengthen your quads. To do a wall sit:

  • Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.

  • Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Your thighs should remain parallel.

  • Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.

  • To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.


Source: POPSUGAR Studios

Weak quads and tight hamstrings can be a recipe for disaster when it comes to your knees. Loosen up hamstrings and shoulders with this tip-over tuck hamstring stretch:

  • Stand with your feet hip-width distance apart. Interlace your hands behind your back. Keeping your legs straight, bend at the hips, tucking your chin and bringing your hands over your head.

  • Relax the back of your neck, and if the stretch is too intense, then release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 30 seconds, and slowly roll up to standing.

Check out more hamstring stretches here.


Source: POPSUGAR Studios

Making sure your calves stay stretched and loosened will help alleviate runner's knee. Try this classic calf stretch against a wall.

  • Stand a little less than arm's distance from the wall.

  • Step your left leg forward and your right leg back, keeping your feet parallel.

  • Bend your left knee and press through your right heel.

  • Hold for 20 to 30 seconds and switch legs.

Don't stop there! Learn more stretches for your calves here.


Source: POPSUGAR Studios

Many people neglect their side muscles, which can mean that the muscles surrounding your knee joint can be weakened. Incorporate lateral work into your routine so you help strengthen those muscles. Try doing alternating side lunges to strengthen all areas of your butt, hips, and thighs.

  • Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.

  • Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Check out more lateral moves here.

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Sunday, March 29, 2015

Meet Your New Favorite Dessert: Strawberry Banana Creams http://ift.tt/1D8TRGr

Your 4-Move Bikini Workout From Aussie Trainer Kayla Itsines http://ift.tt/1I9FZLE

We are always inspired by the healthy pics on Kayla Itsines's Instagram account. The Aussie trainer is all about bikini prep, and here are her four favorite full-body moves to get you beach ready. Best of all, no equipment is needed! So get ready to get your heart pumping and your muscles toned!

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Saturday, March 28, 2015

Master Forearm Stand With This Little Trick http://ift.tt/1HcStBO

If standing on your head has become easy for you, it's time to move on to a more challenging inversion - the Forearm Stand. This pose has a lot to do with shoulder and upper back strength, but it's also about engaging your core muscles. If you try kicking up with two legs at a time the momentum of both legs going up often makes you topple over. So here's a simple approach to help you find your balance.

  • Begin on your hands and knees. Lower onto your forearms. To measure how far apart your arms need to be, grab a hold of opposite elbows with your hands (so your forearms are parallel with the front of your mat). Now straighten your arms so your fingers are facing away from you, creating a straight line between your elbows, forearms, and middle fingers. Try to keep your arms parallel, and don't let your elbows slide out to the sides (or you'll end up doing a face-plant).

  • Walk your feet as close as you can toward your head and gaze between your hands - not at your feet.

  • Now lift your right leg straight up. Stay here or work on taking little hops. Do this by bending your left knee slightly, and popping off the ball of your left foot. Keep your right leg lifted and work on holding your legs in split position (see above photo).

  • Once you've found your balance, you can work on scissoring your legs together. Tucking your tailbone and your ribs in will help you stay stable. Work your way up to holding for five breaths.

  • Lower your feet and practice kicking up with your left leg.

  • Release onto your hands and knees and come into Child's Pose to rest.

If you're feeling very unstable and nervous about working on Forearm Stand, try this yoga sequence to help build the strong upper body and core, as well as open shoulders and hamstrings you need for this inversion.

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5 Reasons Women Don’t Bulk Up in Strength Training http://ift.tt/1GAVMEV

5 Reasons Women Don't Bulk Up in Strength Training

No, you're not going to go into the gym, lift a few fifteens, go home, and then wake up looking like Macho Man Randy Savage. And here are five reasons why.

The post 5 Reasons Women Don’t Bulk Up in Strength Training appeared first on A Black Girl's Guide To Weight Loss.

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Anchovy Butter http://ift.tt/eA8V8J

Just when you thought butter couldn’t get any better, there’s anchovy butter. It’s an umami-rich secret ingredient that transforms simply cooked meat and veggies into an amazing meal. Don’t worry, anchovy butter won’t make your food taste fishy. Rather, it gives everything it touches a subtle, savory flavor boost. Meat tastes meatier. Veggies taste bolder. […]

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Friday, March 27, 2015

Tone Up Your Waist With This Plank Variation http://ift.tt/1FUFEin

Combine your standard crunches with side plank into one move that will challenge your balance, tone up your waist, and strengthen your core. Start incorporating this move into your regular workout routine to say goodbye to pesky love handles and hello to toned-up sides and a chiseled tummy.

  • Begin in a side elbow plank with your left elbow down and your right hand behind your head.

  • Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.

  • Lengthen your right leg back to the starting position to complete one rep.

  • Do 10 reps on each side to complete a set. Do three complete sets.

For more plank variations that work your whole body, check out these 15 awesome moves.

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This Scientifically Proven Method For Cooking Rice May Reduce Calories by 60 Percent http://ift.tt/1OEF8Ys

Friday Faves +Arkansas, you are so nice http://ift.tt/eA8V8J

Hi friends! HAPPY FRIDAY! What are you up to this weekend? Anything fun? We still have one more full day here in Little Rock and are having a blast. We’ve been able to check out a few of your amazing suggestions so far, too. Yesterday, we took Liv to the All Aboard restaurant (a train […]

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See 100 Years of Fitness in 100 Seconds http://ift.tt/1Chgerq

SoulCycle and HIIT might be part of your regular exercise routine, but 100 years ago, women were barely even breaking a sweat during their fitness routines. UK-based healthcare society Benenden Healthcare released a video to celebrate over 100 years of service, and the under-two-minute video shows a woman demonstrating fitness movements of each decade since 1910. From the dainty stretches of the 1920s to the "trim twist" of the 1960s, it's fascinating to see the fitness fads that have come and gone. Seeing the evolution of women's workouts is just as interesting as seeing how hair and makeup trends have changed over 100 years - so much has changed in the way women live out their daily routines. Those early 20th century exercises sure look easy, but we're happy to stick to our current favorites, like flat-belly yoga and do-anywhere cardio workouts.

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Order These Cocktails If You're Trying to Lose Weight http://ift.tt/1CU3F77

POPSUGAR Select Blogger Buzz: Fruity Breakfast Treats For Any Season http://ift.tt/1Eax7HA

A Low-Sugar Smoothie That Actually Tastes Sweet http://ift.tt/1EakOuX

Primal Eating Gave Me My Life Back http://ift.tt/eA8V8J

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 […]

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3 Simple Tips to Help You #MakeYourMove to Post-Partum Fitness http://ift.tt/1u7TNVl

Me and my Nimbus-16s!

So, ever since I started talking about #babysprout, lots of people have hit me on the side asking if I have any idea what my post-delivery fitness plan is going to look like. I mean, first and foremost, the answer will be sleep! Even more…sleeping on my belly! I’m a stomach sleeper, and sleeping on […]

The post 3 Simple Tips to Help You #MakeYourMove to Post-Partum Fitness appeared first on A Black Girl's Guide To Weight Loss.

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This Is How to Fall in Love With Running http://ift.tt/1NgwaPB

We get it, running isn't always easy, which is why we partnered with New Balance for this video sharing tips for falling in love with your run.

Running is one of those things - either you can't wait to get sweating or you'd rather get your cardio through cycling or step class. But pounding the pavement shouldn't be at the bottom of your workout list. Get motivated with tips that will leave you looking forward to taking a jog. And it's not always about going the distance - here's how to mix up your routine so things don't get boring.

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Thursday, March 26, 2015

Take Our 30-Day Squat Challenge http://ift.tt/1BvUXre

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Escaping the dinner rut with Blue Apron http://ift.tt/eA8V8J

This post is sponsored by Blue Apron. They kindly included an awesome discount, too. Check out the details at the bottom of this post! <3 Lately, we’ve found ourselves in a bit of a dinner rut. I love to meal plan, but on the nights that I teach or the Pilot is working late, we […]

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This Guy Took a Selfie For Every Mile He Hiked - You Won't Believe How Much He Transformed in 2,660 Miles http://ift.tt/1yfiFqq

You're about to be inspired to up your hiking game: this guy completely conquered a 2,660-mile hike, and he managed to document the entire experience by taking a selfie at every single mile marker. Creative director and brand strategist Andy Davidhazy hiked 2,660 miles along the Pacific Crest Trail from Mexico to Canada, and he captured the transformative experience in this video that shows every selfie he took in a four-minute time lapse. Davidhazy said he lost 50 pounds on the hike, and it took him five and a half months, over four million steps, and plenty of adversities including five black bears and five pairs of shoes.

The video is meant to raise awareness for a short film set to be released this Summer, Lost or Found: Life After Hiking 2,660 Miles From Mexico to Canada on the Pacific Crest Trail, which tells the story of how "a man discovers that life after a life-changing experience isn't the change he planned for."

It's pretty cool to see not only the changes in nature as Davidhazy's hike progresses, but also the personal transformation he goes through - he looks totally different (and more fit) by selfie number 2,660. This gives us some serious inspiration to explore new hiking trails, or at the very least start doing new outdoor exercises as warmer weather finally approaches.


Let These Photos of the Pacific Crest Trail Inspire Your Next Hike

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Ronda Rousey Demonstrates to Jimmy Fallon Why She Dominates the UFC http://ift.tt/1FXHjlQ

UFC Fighter Ronda Rousey's dominance as an athlete is undeniable. Earlier this month she defended her women's bantamweight title by defeating her opponent in all of 14 seconds. That's less time than it takes most of us to wash our hands. During a recent appearance on The Tonight Show Starring Jimmy Fallon , she beat the clock even faster. Ronda demonstrated how she earned the nickname "The Arm Collector" by taking all of seven seconds to have Jimmy in submission.

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25 Amazing Yoga Poses Most People Wouldn't Dream of Trying http://ift.tt/1M6Ddgr

We've all had a Polly or Peter Pretzel in our yoga class, and admit it - you can't help but ogle a little at their awe-inspiring strength and flexibility. It's inspirational, and it gives a little insight into what years of practice can lead you to. But let's face it: some poses are just flat-out out of the question. Get ready to be wowed when you see these amazing advanced yoga poses. Would you try them?

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Get Totally Toned Triceps With This Yoga Move http://ift.tt/1IzBdb4

You've probably done a Vinyasa the same exact way in every yoga class. You know the drill - come into Plank Position (top of a push-up), bend the elbows while lowering down to Chaturanga, sweep forward into Up Dog, and then press back to Down Dog. Well, no more! Once you try this Vinyasa variation that targets triceps and builds upper-body strength, you'll never be able to do a regular Vinyasa again.

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You Have to See Serena Williams Break It Down to Beyoncé http://ift.tt/1HOudpD

In unsurprising news, Serena Williams continues to be the epitome of fitness inspiration - and this time, she's bringing Beyoncé into the mix.

The tennis champion is Vogue's April cover star in the annual Shape Issue, and the magazine just released a video shot entirely on a GoPro at the BallenIsles Country Club in Florida. Serena's seen breaking it down to Beyoncé's "7/11" while practicing power shots, doing handstands and cartwheels, and just being her awesome self in general.

We don't blame Vogue for choosing this song for the video - the "smack it in the air" lyrics are perfect for getting some aggression out in a sweaty tennis match. Now we feel like breaking out our tennis gear and blasting Beyoncé! Here's Serena reading a copy of the magazine, which you can get on stands now.

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Flying Fish http://ift.tt/eA8V8J

Hi friends! Happy almost-Friday and HAPPY SWEET SIXTEEN day! I’m stoked to watch some basketball. How’s the morning going? It’s a gloomy one here in Little Rock, with lots of rain and clouds. Thank you again for all of your awesome suggestions for fun things to do here! We are excited to check some out […]

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How to Overcome a Weight-Loss Plateau http://ift.tt/1M4KgWQ

How to Overcome Inertia and Get Yourself Unstuck http://ift.tt/eA8V8J

The 17th Century physicist Isaac Newton observed in his famous laws of motion that objects at rest stay at rest and objects in motion stay in motion unless acted upon by an outside force. You’ve perhaps experienced this phenomenon as you chase your kids’ baseball while it rolls for a block and a half as […]

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Runner's Workout: Plyo, Strength, and Agility http://ift.tt/19TjboL

A little strength training goes a long way, especially when you are pushing your body to run faster. Strengthening your joints and muscles with classic bodyweight and plyometric exercises can help prevent overuse injuries that could interfere with your training. When adding speedwork to your running regimen, also take time each week to do this short and effective workout. It's designed to keep you light on your feet, improve your agility, and strengthen your legs, core, and glutes. We've even added a couple upper-body exercises to improve your posture while running, which is so important as you log those many miles.

This workout builds over six weeks and is part of our Faster 5K plan. Every two weeks, we add a couple of exercises, so you keep building strength as the plan progresses.

Check out the workout below, and keep scrolling to learn more details on each exercise.

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Wednesday, March 25, 2015

The Wedding Ring For the Active Girl http://ift.tt/1NhBXCz

Source: Instagram user tiffanngonzalez

Crossfitters and kettlebell enthusiasts in gyms everywhere have run into this problem: what do you do with your wedding or engagement ring while you're exercising? Intense workouts can damage or dent your jewelry, while you risk losing your ring during outdoor adventures. If you're the type of person who still wants everyone to know you're married even when you've safely stashed your ring in your gym bag, the creators of QALO ring ($16-$20) have a solution.

Source: Instagram user _organicfitness_

The QALO founders say they developed the inexpensive rings as a way to "show our commitment of marriage and wear a comfortable wedding band that could withstand our active lifestyle." Made of medical-grade silicone, the ring is a temporary replacement for your main bling and lets you be as active and intense as you want without worrying about what's on your finger. Would you showcase your love to your spouse all the time with a QALO ring, or is taking off your wedding ring until it's safe to wear it again enough of a declaration of your devotion?

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What It Really Means to Detox, According to a Nutritionist http://ift.tt/1M13psS

"Detoxing" may be a vague term, but one thing is clear: the end goal is to look and feel your best. But the right way to detox isn't by restricting your diet to an unhealthy juice cleanse, says nutritionist Kimberly Snyder, author of The Beauty Detox Power ($19).

Instead, detoxing means both helping your body rid itself of toxins as well as living in a way that minimizes the amount you hold onto. "The first part of a detox is cleaning out the old stuff that's in there, and the second part is eating and living in such a way that we don't amass as many toxins in the first place," she explains. How to do that? For one, make fiber your friend. "Detox means having a lot of fiber so that your digestion is functioning optimally and wastes aren't stagnating and there isn't excess putrification or fermentation going on in your system," Kimberly explains. She recommends her fiber-filled Glowing Green Smoothie (a celebrity breakfast favorite) as a smart way to start each day.

When it comes to living a toxin-free lifestyle, Kimberly notes that it doesn't just end with what's on your plate. Everything from relationships to stress at work can all play a part in how successful your detox will be. "Our digestion is affected very much by our thoughts in the way that stress starts in the mind but also affects our heart; our thoughts can also influence digestion and weight gain," she explains. Kimberly suggests looking at all your habits, not just your eating ones, to identify where unhealthy, toxic elements lie. "If you really want to be the healthiest, the cleanest, the most useful, the most beautiful, and the best you can be, you really have to look at different parts of your lifestyle," she says.

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12 No-Cook Breakfasts That Support Your Weight-Loss Goals http://ift.tt/1GWI9hd

If you can't seem to set aside the extra time to cook breakfast in the morning, these no-cook recipes will change your life. Light, delicious, and easy to throw together, all of the following sweet and savory options come together in under two minutes. With these quick recipes under your belt, you'll never have to skip breakfast again!

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we love our doula http://ift.tt/eA8V8J

It’s National Doula Week! I was so excited to see these images floating around social media, with an extra opportunity to celebrate doulas around the world. (Source) Even though Liv is three years old, I think about her birth, our birth team, and our fabulous doula at least a few times a week. I feel […]

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Run a Faster 5K With Our 6-Week Plan http://ift.tt/18XHK2H

It's time to dust off your fitness goals for Spring and join our Running Challenge. If you're feeling the need for speed, we have a 5K training plan for you. Designed for experienced runners, the plan is full of speedwork to help you push your training pace and get that new PR (personal record) on race day. Along with tempo runs and intervals, we've added a dynamic strength-training workout to keep your legs, glutes, and joints strong to help you run even faster.

And we are here to support your speedy endeavors with running tips to improve your form, playlists to keep you motivated and on pace, and advice on nutrition and recipes to support your goals.

Check out the training plan below, print it, and get at it!

Extra Credit

Here are guides to help with your nonrunning training.

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Game of Thrones Actress Natalie Dormer's Go-To Fitness Moves http://ift.tt/18WQFkU

Unsurprisingly, actress Natalie Dormer is just as strong and fearless as the characters she plays. Here, the April Self cover star dishes on her go-to fitness moves.

Game of Thrones and Hunger Games actress Natalie Dormer mixes it up, whether she's home or off filming. Here, her go-tos.


"It's a great way to get to know an alien city you've been dropped in. When I was training for the marathon during Mockingjay, I learned a lot about the geography of Atlanta, where we were shooting."


"My yoga mat will always be in my luggage. Yoga is invaluable when you're on long-haul flights a lot. But I do it for my mind as much as my body. Actually, that's true of my relationship with all exercise."


"If you want to make me happy, tell me there's a great swimming pool nearby, with a steam room and sauna. You'll see a massive smile come over my face."

Anything New

"I'm open to new experiences. I just did aerial yoga for the first time, and there's a kayak club near me that I've been meaning to try."

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The Definitive Guide to Seeds http://ift.tt/eA8V8J

Last week, I gave yo the definitive guide to nuts, focusing on the ten most widely available types. Today I give the same treatment to edible seeds. If you’ve ever wondered whether chia seeds are good to eat, or sesame seeds can be legitimate snacks, or flaxseed actually isn’t as good (or bad) as you […]

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Type 3 Diabetes, The Next Epidemic? http://ift.tt/eA8V8J

Written by: Kevin Cann Most people reading this have heard of the term insulin resistance. For those of you that are new to the paleo diet and the site, insulin resistance is when our muscle, liver, and fat cells become desensitized to the hormone insulin. This leads the pancreas to have to produce more insulin… Continue Reading

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The Celebrity-Trainer Workout That's Better Than Waist Training http://ift.tt/19OW66E

Certain celebrities like Khloé Kardashian and Jessica Alba may swear by waist training, but the trendy practice may do more harm than good . . . or it may do nothing at all. Instead of going overboard with a restrictive and uncomfortable corset, move through this short and challenging waist-whittling sweat session from celebrity trainer Ashley Borden.

Repeat this four-move routine four to five times total. "It's OK if you can't do this routine five times in a row at first - it's hard!" said Ashley. In time, your body will build the strength and stamina necessary to make it happen, and you'll start seeing big results.

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