Tuesday, June 30, 2015
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When you're supporting the bride on her big day, you want to look and feel your very best, too! Even with the best intentions to shape up slowly over time, things don't always go as planned, but it doesn't mean you need to throw in the towel altogether. Consider the following steps your two-week bridesmaid action plan. If you stay consistent for just 14 days, you will feel your very best once the wedding day arrives.
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When I work out, I sweat - a lot - and this happens at just about every workout you can think of: it's not unusual for me to walk out of a Pilates class looking like I just completed 60 minutes of Spin. And sadly, my sweat does not smell like roses. It's gross, but it's my reality.
While regular detergent might work on a pair of jeans, this does not hold true to my soaked-in-sweat workout gear. Before discovering detergent that actually got the funk out of my sports bras, capris, and tanks, it wasn't unusual for me to do an entire load of my favorite fitness items, just to find offensive odors still lingering once everything was dry. After playing around with plenty of DIY solutions and testing every detergent I could get my hands on, I've found three solid choices that work. Unlike most detergents, they don't leave a weird residue behind, won't harm the technical properties of good workout gear, and most importantly, eliminate that funk a good session at the gym is sure to leave behind.
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As mud runs are becoming increasingly popular, they're giving us more reasons not to do them. It was scary enough to read about the woman who went blind in one eye after doing a mud run, and now over 1,000 people who did a mud run in France contracted norovirus, a highly contagious virus that causes vomiting, diarrhea, and stomach pain. A French regional health agency confirmed that the mud run is what caused the participants' sickness, and that the virus "is known to be the leading cause of acute gastroenteritis in adults," aka stomach flu. I've never done a mud run, but I can imagine how easy it would be to accidentally ingest mud as you're running through it, which is likely what happened here. What's even worse is that "some runners took to Mud Day's Facebook page complaining that sections of the course smelled distinctly of horse manure," UPI reports.
These are certainly not the first incidents to link mud runs with health complications. The CDC notes similar occurrences and adds, "These races are commonly held in rural areas. If these areas were used for animal grazing, the soil could be contaminated with germs (bacteria, viruses) like E. coli, norovirus, and Campylobacter from the animal feces (poop). And, somehow, those germs can get into people's mouths."
Anyone else thinking of opting out of this trend and sticking with a good old pavement run?
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Detoxification 101: What Is It, Why It’s Useless, and How to Do If Effectively http://ift.tt/1NtwHxd
A pleasant primer about what detoxification is, what it does, why it's unnecessary, and what you need to know about your body to demystify detoxification.
The post Detoxification 101: What Is It, Why It’s Useless, and How to Do If Effectively appeared first on A Black Girl's Guide To Weight Loss.
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Let's celebrate barbecue season! Dietitian Julie Upton, MS, RD, of Appetite For Health, has all the tips for hosting a fun and healthy barbecue.
Use these good-for-you grilling tips for your Fourth of July barbecue. Your guests will thank you!
Eight in 10 Americans will be hosting or going to a BBQ this Fourth of July holiday, making it the most popular grilling day of the year. While grilling is considered one of the healthiest and tastiest ways to cook, a typical cookout menu of burgers, brats, and dogs, served alongside mounds of creamy sides, can be a diet disaster. In fact, you could easily scarf down more than 2,000 calories - and two days' worth of harmful saturated fat. Holy smokes!
Serve Smokin' Veggie Starters
Instead of munching on high-calorie fried chips and dips, serve a tray of mixed veggies with healthy dips like hummus and the walnut- and red-pepper-based muhammara. If you want a chip, serve whole-wheat pita chips.
Traditional cookout sides - coleslaw and creamy potato salad - can pack in more than 350 calories per cup, so go with a lighter, veggie-rich Mediterranean-style pasta salad. While cooked pasta has a low glycemic index because it's a complex carb, when the starch is heated then cooled, the glycemic index drops even lower, which keeps your blood sugar levels stable and increases satisfaction. Here are two recipes to try.
Even the most veggie-averse guests will enjoy grilled veggies because the intense heat brings out the natural simple sugars in the veggies. Kebab them for convenience and use mushrooms, onions, Summer squash, asparagus, and bell peppers. Be sure to cut the veggies into similar-sized pieces and toss with olive oil, salt and pepper, fresh squeezed lemon, and herbs before grilling.
Marinate Like a Pro
If you're grilling beef, chicken, fish, or veggies, be sure to marinate it first. Marinades amp up flavor, act as a tenderizer, and help reduce the formation of harmful, cancer-promoting compounds called heterocyclic amines by as much as 88 percent, according to one study.
Build a Better Burger ( . . . or Dog)
A typical cheeseburger can pack in 500 calories or more, while a hot dog or brat with all the fixings has more than 400 calories. Biting into a turkey breast burger in place of ground beef will trim more than 100 calories and 5.5 grams of saturated fat from your burger. Enjoy with whole-grain buns for the fiber and antioxidants they provide.
Decadent Guilt-Free Desserts
For something sweet, in-season fruit is the perfect choice. I use whatever is in season, and Summer is full of fresh picks, so there's really no excuse for not serving fruit-based treats. Summer stone fruit is great when grilled, including peaches and nectarines. And for a red, white, and blue option, try a berry trifle made with strawberries and blueberries, Greek yogurt, and angel food cake.
If you want to be bathing suit ready all Summer, stick with calorie-free options like water as much as possible. Limit alcohol because summery frosty drinks can be shockingly high in calories and added sugars (a single margarita can pack in more than 300 calories!), and the ethanol stimulates your appetite and makes you crave high-calorie foods. If you really want an adult beverage, stick with ultralight beer as they range from about 55 to 100 calories per bottle or have distilled spirits with a calorie-free mixer like sparkling water.
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Dear First-Time SoulCycler,
Welcome! I know there is a ton of hype about this indoor-cycling craze, so bravo for signing up and taking the plunge. I can go on for days singing the praises of this stellar workout that truly changed my life. It helped me get through a breakup, start waking up earlier, and lose the extra weight I had been holding on to since starting a desk job. When I'm having a tough time or feeling out of sorts, I know that sweating it out on the bike and pushing my body to the max with a stellar soundtrack makes everything feel a little lighter. SoulCycle is known to cause a state of euphoria, but it does not come at a cheap price, so if you get hooked, a portion of your income will be tithed to the tribe from now on. When I am paying $30 per class in San Francisco, I want to have the best workout possible. And a lot of that has to do with you, my sweet SoulCycle newbies.
In every studio, a list of five rules is plastered on the walls. Most are pretty obvious, but the last one is where people tend to get tripped up: "There is a direct correlation between your energy and your neighbor's ride. If you want to do your own thing, please don't ride in the front row." If you haven't been hitting up SoulCycle classes for a while, this language can be a little confusing. "Doing your own thing" may translate to paying no attention to the beat or skipping the strength-training portion of class, but in SoulCycle, there is great emphasis placed on moving together on the same foot, as a pack, which can be difficult for first-timers.
I get it: I sound like that episode of Unbreakable Kimmy Schmidt (pictured) where Kimmy has to earn her right to ride up front or in the first episode of Bravo's new (awesome) scripted series Odd Mom Out where Jill is called out by her instructor for not keeping up. Sure, these are both parodies of die-hard indoor-cycling culture, but there's some truth here for those of us who are die-hard front-row riders, so hear me out. Not every bike has clear view of the instructor, and front-row riders help the instructor keep the beat and lead choreography for the entire class. They're the first people to pop up and motivate the group when everyone else is fading. I've been in classes where the first row is filled out by regulars and others where it's a ton of new people, and when the front row is off, lots of people don't know the f*ck is going on.
You have the right to sit wherever you want, future SoulCycler, and if you feel it's absolutely necessary to be up front to get the most out of your first time, you do you. I just hope there's someone a little more seasoned on either side of you, so that the people behind you, and the people behind them, and the people behind those people can also catch the beat.
All my love,
The Girl on Bike Six
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- How to eat clean at restaurants - Cooking Light
- 13 things girls who practice yoga do but will never admit to - Women's Health
- The 1,500-calorie diet plan to help you score your dream Summer body - Shape
- Flat abs without a single crunch, plank, or burpee - Self
- Yoga poses that boost metabolism - Health Magazine
- 5 habits of people who find time for themselves - Real Simple
- How to decide if yoga or Pilates is right for you - HuffPost Healthy Living
- Easy smoothie recipes with only 3 ingredients - Fitness
- 40 things you've been doing wrong all your life - POPSUGAR Smart Living
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You can stay fit no matter where you are with our No-Excuses Workout Challenge starting July 1. With no equipment required for this monthlong workout plan, you can participate in the challenge no matter where your Summer travels take you. No workout is over 30 minutes, so once again, no excuses. Plus, you can follow the challenge on POPSUGAR Active our iPhone app. Seriously! The challenge is so easy to follow, all you need to do is sweat.
Sign up here and we will send you an email to kick it off.
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We partnered with Chobani on this post that gives a new perspective on foods you should be eating every day. Grab a Chobani Simply 100® for a delicious way to stay healthy and strong!
Hitting your daily requirement of fruits, vegetables, and proteins should be easy, but busy days can result in not hitting healthy-eating goals. While the recommended serving per person varies depending on age and gender, you can boost your intake in deliciously sneaky ways.
- Oranges: Fresh, tart, and filled with a big boost of vitamin C, oranges promote healthy living, but sometimes one a day doesn't happen. These DIY vitamin C gummies are your deceptively healthy solution. Made with fresh orange and lemon juice, the gummies are irresistible thanks a cute silicon mold. Keep these babies in a small sealed container in your purse and pop one after lunch every day. It's a sweet - but healthy! - way to end your meal.
- Greens: Dark, leafy greens offer tons of healthy goodness from being rich in fiber and containing wonderful, disease-fighting phytonutrients. Toss spinach or kale into your morning smoothie for a bright flavor; replace romaine with dark, leafy greens in salads; or add a handful of spinach leaves to your tomato sauce.
- Greek yogurt: We all know how important calcium is for our bones, but you could get tired of the same old yogurt and granola combination day after day. Kick things up a notch by including a Chobani Simply 100® in this chai vanilla smoothie that combines the good stuff like calcium, fiber, and protein without any artificial sweeteners, along with the calming benefits of chai. Streamline your morning smoothie process by making frozen smoothie packs. Grab one in the morning, toss in a blender, and go!
- Nuts: Swapping raw chopped nuts for croutons adds crunch, healthy proteins, and heart-heathy fats to your salads; it's a healthy swap that's a no-brainer, especially if you're cutting out gluten. Toss a handful of raw almonds in your morning smoothie for a protein boost or sprinkle over frozen yogurt as an after-dinner treat. Beat afternoon snack attacks and make your own trail mix, which is a great grab-and-go breakfast, too.
- Fiber: If you're looking to lose those last few pounds, adding more fiber to your diet is a must. You need 25 to 30 grams of the good stuff to keep you feeling full longer while keeping your digestive system happy, and there are so many delicious options. Chia seeds, raspberries, avocados, and pears are packed with fiber and can easily be snuck into desserts or your everyday eats. Make raspberry protein balls, whip up some chia seed pudding, or simply add avocado to your salad.
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Monday, June 29, 2015
There's nothing worse than getting excited about a recipe and seeing a laundry list of ingredients you don't have on hand - especially when it comes to breakfast! Keep breakfast simple with these sweet and savory breakfasts that all clock in at five ingredients or fewer. Some can be made the night before, others come together right before you're ready to eat, but they're all easy to make and totally delicious.
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Oh burpees. We
HATE love you so, so much. To grow your love even more for the blessed basic burpee, here are some kick-butt variations to add to your routine to make you fall deeper than you ever could have imagined.
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If you're the outdoorsy type - and I don't mean sipping cocktails on your patio - chances are you've come in contact with a tick or two. Blacklegged ticks, also called deer ticks, are the ones to watch out for since they carry the Borrelia burgdorferi bacterium, which causes Lyme disease. Seventy to 80 percent of people will develop a rash that looks like a bull's-eye within three to 30 days of being bitten, and other symptoms include severe headaches, dizziness, heart palpitations, neck stiffness due to meningitis, joint pain and swelling, and shooting pains. Antibiotics can cure most cases, but some patients will later develop complications, such as Bell's palsy (loss of muscle tone on one or both sides of the face) or other neurological complications, joint pain, or fatigue, when not treated in time.
Image Source: POPSUGAR Photography / Ericka McConnell
Any way you slice it, Lyme disease is not something you want to bring home from a hike or trail run. The best thing you can do is take some simple precautions to prevent those bugs from infecting you, and here's how.
- Stick to the trail: Ticks hang out in moist, humid grassy areas, so you can decrease your exposure by hiking, running, or biking on the clear, dirt trail. Avoid tromping through high grass, piles of leaves, and bushes.
- Sock it to me: Wearing pants is probably not an option when working out in the Summer heat, but you can keep your lower legs protected by wearing socks that cover your shins. It's not exactly the most attractive, but it definitely beats joint pain, dizziness, and a skin rash.
- Go for the chemicals: I'm always a fan of using all-natural products, but when it comes to protecting yourself against ticks, when used properly, DEET is your best bet. Spray small amounts on your clothes, and choose products with low concentrations of DEET for your skin. As soon as you get home, strip down and hit the showers.
Image Source: Flickr user fairfaxcounty
- Know your enemy: While in the shower, it's a good time to do a tick check. Look for a small dark-brown bug with eight legs, and check everywhere including your armpits, inside your belly button, and in your hair. If you discover an embedded tick, remove the tick using fine-tipped tweezers, grabbing the tick as close to its head as possible and washing the affected area of your skin with soap. You can also use a tick-removal tool. If it's removed within 24 hours, your chance of contracting Lyme disease is pretty small.
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When you sign a waiver form, are you really understanding all the risks? From our friends at Women's Health, see how Brittany Williams's mud run caused much more damage than she ever imagined. Both sad and terrifying, it is a reminder that not everything goes as planned - even if you think you know what you signed up for.
When you register for a race, you sign a waiver for a reason: with fitness achievements come risks. That's obviously more so the case for some races than others, though, and mud runs are definitely up there in the danger department.
We've reported on the perils of mud runs before-from fever and diarrhea to burns to paralysis. Now, unfortunately, another hazard has been added to the list: a young mom says that bacteria from a mud run left her blind in one eye.
RELATED: The Dangers of a Mud Run
Brittany Williams participated in a mud run in Texas with her fiancé earlier this month. Afterward, she started experiencing severe pain in her left eye, as well as vision loss, according to a GoFundMe page that has since been set up for her.
"My eye started hurting, like maybe I've got mud or some debris in there," she told CBS DFW. "When I opened my eye, it was just like white. The whole room was white."
According to her GoFundMe page, she learned from a visit to the emergency room that she had "several abrasions on her cornea and what looked like a chemical burn-that she had a very slim chance of ever seeing out of that eye again." She's since spent a week in the hospital and racked up $100,000 in medical bills, reports CBS DFW. (She has two jobs but opted out of health insurance.)
Watch Brittany further explain her injury-and see it for yourself-in CBS DFW's video below. Warning: it's pretty gruesome.
RELATED: Know This Before You Do a Mud Run
Still interested in giving a mud run a go? Make sure you know these facts and bring along these essentials first.
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When we swallow a little pool water while swimming, we usually brush it off without a second thought. Chlorine kills all germs immediately, right? Unfortunately, that's not the case, and the Center For Disease Control and Prevention reports that germ-filled pools are causing a large increase in recreational water illnesses (RWIs) "caused by germs spread by swallowing, breathing in mists or aerosols of, or having contact with contaminated water in swimming pools, hot tubs, water parks, water play areas, interactive fountains, lakes, rivers, or oceans."
Yes, chlorine does kill harmful germs that make us sick, but what many people don't know is that it takes a longer amount of time to eliminate certain bacteria growth. For instance, the CDC says the most common RWI is diarrhea, which is caused by a common parasite in pools called cryptosporidium ("crypto" for short). Even in properly disinfected pools, crypto can last for days! This water-related illness became so common that from "2004 to 2008, reported crypto cases increased over 200 percent." So, if you find yourself with an upset stomach this Summer, it might not actually be from an undercooked hamburger.
As if we weren't grossed out enough by the news that chlorine is not what makes our eyes red in the pool (it's urine!), now we're going to be extracautious in public areas like water parks and pools - especially in mysteriously warm areas.
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One of the best ways to see weight-loss success? Loading up your plate with protein. In fact, many trainers and nutritionists recommend at least 20 grams of protein at breakfast, which should be within 30 minutes of waking for the best weight-loss success. But not all protein is created equal; when searching for the best way to fuel up, you should always opt for the lean protein options. But what exactly qualifies as a lean protein?
According to the USDA, lean meats contain less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving. In general, beef cuts like roasts, top loin, top sirloin, and shoulder are the leanest cuts of beef, while cuts like pork loin, tenderloin, center loin, and ham are the leanest cuts of pork. When it comes to choosing poultry, opt for skinless breast meat or turkey cutlets for less-fatty options like thigh meat. For more on how to choose a lean cut of meat, read this list on the leanest cuts of red meat like bison, lamb, and veal.
Many types of seafood are also considered lean even though their fat content may be high. That's because seafood is a great source of unsaturated fats, the "healthy fats" that help keep your heart and brain healthy and fight belly fat as well. When choosing seafood, look for sustainable choices that are high in omega-3 fatty acids, like salmon, trout, or herring.
Lean protein isn't just about choosing the right cut of meat, however. There are plenty of vegetarian sources that make a prime protein source, like beans, quinoa, tofu, and unsalted nuts. In fact, switching out your meat routine just once a week may help you be healthier by reducing your risk of diseases like cancer. Don't always equate protein with meat; there are many other foods that are sky-high in protein. Use this list of high-protein meats, dairy products, and plant-based foods to help you decide which protein is right for you; be sure to pay attention to the fat content as well.
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- 15 problems fit girls have during Summer - Shape Magazine
- 7 scientifically backed ways to boost your metabolism - Real Simple
- 4 minutes to perfectly toned tank-top arms - Self Magazine
- 17 easy ways to burn calories this Summer - Health
- The playlist that'll make even your toughest workouts less intimidating - Women's Health
- The 7 best calorie-burning workouts - Cooking Light
- The surefire way to never be dehydrated ever again - YourTango
- This 6-ingredient grilled corn recipe will become a Summer staple - POPSUGAR Food
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Dear Mark: Vitamin D for Babes, Ingredient Bait and Switch, and Kettlebellin’ for Strength or Cardio? http://ift.tt/eA8V8J
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Before Trista Elaschuk became a successful bodybuilding competitor, she endured years of diets that just didn't work. "I struggled with weight my entire life and went on my first diet at the age of 16," she told us. "This started the cycle of yo-yo dieting that would continue into my 20s." It wasn't until she was introduced to weight-lifting that she really saw results and changed her lifestyle for good. Read on for Trista's story, from how she lost the weight to what it really takes to be a professional female bodybuilder.
POPSUGAR Fitness: What made you decide to start?
Trista Elaschuk: In 2006, shortly after I graduated from high school, I topped the scale at 195 pounds. I knew I had to made a change. I joined Weight Watchers and was able to take off 50 pounds. The problem was I wasn't committed to making a full lifestyle change. After six months, I stopped attending meetings and slowly fell back into old habits. Those old habits caused me to put the weight back on and before I knew it I was back up to 185 pounds.
At the age of 24 I realized I needed to make a change. I was unhappy and most importantly I was unhealthy. I didn't enjoy life to the fullest and I knew my weight was holding me back from reaching my full potential. I decided to join Weight Watchers again and commit to transforming my life. After losing 20 pounds I felt I needed to step it up a notch and join the gym. I started running on my treadmill but was extremely intimidated by the weight room. After about a month attending the gym regularly, I met my boyfriend, Kale, and he introduced me to bodybuilding. I was hooked.
Shortly thereafter we attended our first bodybuilding competition on a double date. I was so inspired and motivated by these women on stage and knew I had to be one of them. I decided to hire a coach and bust my butt in the gym! After a 23-week prep, I stepped on stage and placed 3/15 in the Southern Alberta Bodybuilding Championship. I was elated. This was what I was meant to do and I couldn't wait to step on stage again!
PS: What's your favorite way to work out?
TE: I love strength training. Lifting heavy weights is so empowering and I love feeling the muscles contract and work. It doesn't get much better than that. Women should not be intimidated to lift heavy, it is such an empowering feeling and the results are extremely rewarding!
PS: What's your weekly exercise schedule?
TE: I wake up every morning at 4:30 a.m. and do 60 minutes of cardio on the stepper in my basement.
Monday - circuit training
Tuesday - leg training
Wednesday - back training
Thursday - shoulders
Friday - chest
Saturday - legs and arms
PS: How do you keep workouts exciting?
TE: I change up my workout routine every month. I go into the gym with a piece of paper for every day and stick to the schedule, even if I don't like training that specific muscle group, I always stick to the plan and never waver.
PS: How much weight have you lost?
TE: I have lost 65 pounds
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
TE: Shopping!! I love shopping now, I am confident and can pick out any of the clothes on the rack. It is such a rewarding feeling knowing you don't have to hide behind big, oversize clothes anymore!
PS: How do you track your weight loss?
TE: I have weekly check-ins with my coach. She helps keep me accountable in the off season and while during prep. She takes my measurements and makes adjustments to my diet accordingly.
PS: What's a typical day of meals and snacks?
TE: Meal 1: 1 cup egg whites, 1/2 cup oats, 1/2 banana, 1 teaspoon vanilla, stevia to taste, cinnamon, cook on the stove top like oatmeal. When cooked add 1 tablespoon peanut butter, topped with Walden Farms chocolate syrup
Meal 2: 10 oz. plain fat-free Greek yogurt sweetened with stevia, 3/4 cup blueberries and 1/2 cup all bran, with 1 tablespoon hemp hearts
Meal 3: 4 oz. chicken breast with 1 cup green beans and 1 tablespoon olive oil
Meal 4: 4 oz. chicken breast with 4 oz. cooked yams and 1 tablespoon olive oil
Meal 5: 4 oz. chicken breast with 1 cup cooked peppers and 1 tablespoon olive oil
Meal 6: 7 oz. fat-free plain Greek yogurt mixed with 1/2 scoop chocolate casein protein powder
PS: What's the range of calories you eat per day?
TE: The meal plan I provided is a typical day in the off season. The calories range from 2,100-2,500
PS: What are the healthy staples that are always in your fridge?
TE: Plain fat-free Greek yogurt, egg whites, chicken breast, cucumbers, peppers, Walden Farms sugar-free, calorie-free syrups (they make everything taste better).
PS: How do you strategize for meals out?
TE: I always have a look at the menu online before heading to the restaurant. I decided what I'm going to order before we get there, so I'm not tempted by the other options on the menu.
PS: What advice do you have for anyone starting out on a weight-loss journey?
TE: Trust the process and don't expect it to happen overnight. The weight didn't come on in one day and it won't come off in one day. It takes time but it's worth it! One of my favorite quotes that helps push me through tough days is "Do something today that will get you closer to where you want to be tomorrow."
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Sunday, June 28, 2015
A strenuous postwork gym session is sometimes a must when trying to fit a workout into a 9-to-5 schedule. One of the biggest problems? Arriving home late and having to figure out what's for dinner. Instead of grabbing whatever is in sight or ordering takeout on the way home, a little planning - and a lot of protein - will go a long way.
Bean BurgerImage Source: POPSUGAR Photography / Jenny Sugar
A riff on a traditional veggie burger, this bean-and-grain-based spicy chickpea, barley, and quinoa burger offers over 16 grams of protein. This recipe is easy to prepare; just make sure you have all these grains cooked in advance.
Vegetarian ChiliImage Source: POPSUGAR Photography / Michele Foley
You won't miss the meat in this recipe for smoky tofu chili with black beans. Prep a big pot of this stew a day in advance and enjoy a heaping helping after an intense workout.
Baked Eggs in Avocado
Enjoy breakfast for dinner with a baked egg in avocado that offers more than 15 grams of protein per serving. Top off your avocado with leftover fresh herbs or a little hot sauce for an extra kick.
Roasted SalmonImage Source: POPSUGAR Photography / Lizzie Fuhr
This one-sheet salmon supper is an ideal meal to enjoy after a tough strength-training session. From prep to plate, it comes together in 15 minutes, and it offers 47 grams of lean protein.
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Strength training is key to living a fit life, and we are here to help you master the fundamentals. This is a 15-minute workout we designed for beginners, but anyone will benefit from this full-body sweat session. We will teach you the moves and the modifications you need to build strength and great form. Best of all, you don't need any fancy equipment for this workout, just a sturdy chair. Press play, and let's get started!
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Saturday, June 27, 2015
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If you're just starting a workout routine, doing gazelle-being-chased-by-a-lion sprinting intervals will be just as painful as they sound. Ease into it by doing a brisk walking workout that includes short and slow jogging intervals. This lower-impact workout is not only great if you're a beginner, but those expecting or getting over an injury - or even runners who want to take it easy one day a week - will also love this plan.
This 60-minute workout alternates between walking briskly and jogging slowly, and you'll burn just over 300 calories.
Friday, June 26, 2015
Take advantage of the fresh fruit overflowing at your local farmers markets and grocery stores by making these recipes featuring fresh fruit. There's more than just desserts and smoothies; we have a fruit-inspired recipe for every time of the day - even dinner! Browse through the more than 60 recipes, or use the directory below.
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Every day we bring a different brain and body to our workouts. Some days we're pumped up and ready to rock it, but others days heading to the gym is a bigger struggle. Recently, I've been following US women's soccer star Sydney Leroux's advice and thinking about how awesome I'll feel after my workout, covered in sweat and amped up with endorphins. The following GIFs are an animated taste of the feeling you get when you leave a tough workout. If you're thinking about skipping your sweat session, scroll through these and you'll be lacing up your sneakers in no time.
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You might want to redefine your relationship with kale. Check out this infographic from dietitian Julie Upton, MS, RD, of Appetite for Health, to learn 10 greens more nutritious than kale.
Learn more about CDC's list of powerhouse foods and nutrient density.
Get more information about a healthy diet and sound nutrition from Appetite for Health.
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- 5 snacks to help you get the most out of a workout - HuffPost Healthy Living
- This is what "fitness" foods are doing to your diet - Real Simple
- Detoxify with this 5-minute morning yoga workout - Self
- The life-changing effects of running your first half marathon - Self Magazine
- Lorna Jane Clarkson's wake-up circuit workout - Shape
- Why is everyone talking about turmeric? - Greatist
- How to become an exercise addict - Health Magazine
- Serve up fresh, healthy dinners without turning on the stove - POPSUGAR Food
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Not only is an at-home workout excuse-proof, since it's free, it will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do, and other than a chair, it requires no props.
Instructions: After warming up with light cardio for five minutes, repeat each three-exercise circuit twice, resting for 60 seconds after completing one rep of an entire circuit.
Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it.
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Get your copy of #ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!
The post Welcome to Your #ScaleFreeSummer, 2015! Download Your Training Plan Now! appeared first on A Black Girl's Guide To Weight Loss.
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So many people make small talk about wanting to lose a few pounds, so your family, friends, and co-workers might not realize that you mean business when it comes to losing weight. Setting off on a weight-loss journey can be intense and personal, but it's still important to develop a strong support system that builds you up! Here's how to explain your situation, take the reins, and start seeing results.
- Be up-front: When you start making healthier choices or begin to say no to big meals out or in-office treats, you might assume the people closest to you will realize you're trying to make a change. They might not! You don't need to carry a banner or blast your email threads letting everyone know, but it's great to give a few people a heads-up so they can be cognizant of your goals and offer support where they can.
- Ask for help: Holding yourself accountable is the only way you'll find sustainable success - no one can be your keeper but you - but there's no shame in asking for help when you need it. Talk to the health-conscious people in your life for advice, tips, and tricks that keep them in check. And if you're new to a workout routine, reach out to your friends and co-workers about their favorite gyms and studios in your area. Any insider information should be welcome as you set off on your path.
- Learn to say no: This was the biggest one for me to practice when I started losing weight. I've always been a "yes" person, so passing up fun and exciting invitations in place of a sweat session at the gym or an afternoon of prepping healthy lunches for the week was a bit of a struggle at first. You need to get comfortable saying no if you want to see and feel results.
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What if you could sneak in a quick workout during your next vacation? We partnered with C9 Champion® at Target to highlight exercises you can do right at the beach.
Sometimes your fitness routine needs a shake-up - performing the same moves or taking the same classes over and over again can get repetitive, not to mention lead to a plateau. So if you're headed to the beach anytime soon, plan on taking your workout ambition straight to the sand, where you can get your heart rate up and burn your muscles in just 20 minutes. Here's the plan:
- Jumping Jacks (2 minutes): Use this time as a cardio warmup to get your body loose, exploding up as you jump.
Break a Sweat
- Frog Jumps (20 reps): Make sure to squat down low at the end of each jump.
- Side Lunges (30 reps on each leg): Take a large step with your right foot to the right side and lunge toward the floor, making sure your right knee does not extend past your toes. Complete 30 before switching to the other side.
- Bear Crawl (30 seconds): Get on all fours, hands in the sand, and crawl forward with your left hand and your right foot, then switch and crawl forward with your right hand and left foot. You want your knee to come up to the elbow, then return back. You'll burn your shoulders and core on this one.
- Sand Sprints (10 to 15 seconds, 10 reps): Get your heart rate pumping again with short sprint bursts - this is superfun for runners who want to try something new. After each sprint, take about 10 seconds to rest.
- Walk-Out Push-Ups (10 reps): Bend down and walk your hands out along the sand until you get into proper push-up position. Complete a push-up, then walk your hands back toward your ankles before standing up.
Repeat the cycle a second time, and you're all set. When you're finished, set aside some time to stretch it out and enjoy the view. More from C9 Champion® at Target
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Thursday, June 25, 2015
You woke up, ate breakfast, and went to work - but as soon as you head into that first meeting of the day, your tummy starts to grumble and your energy levels start to plummet. Needing to eat again so close after your first meal is not going to help you lose or maintain your weight, so WTH! If you're hungry soon after eating breakfast, here's why.
You're Not Eating Enough Calories
Your first meal of the day should range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories. This is the perfect amount to fill you up and ensure you feel hungry for a small snack or your lunch.
You're Missing 1 of These 4 Things
What you eat is even more important than how much. According to nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition, ensure that every meal contains protein to stave off hunger, carbs to give you energy, and healthy fats to help your meal feel more satiating. Aim for at least 13 to 20 grams of protein, 40 to 55 grams of carbs, and 10 to 15 grams of healthy fats. Fiber is important too since it adds to that "I'm full" feeling, so make sure your meal offers around six grams.
You're Eating This
A bagel and cream cheese, toast, pancakes, oatmeal, a bowl of cereal - these are pretty popular breakfast choices, but they aren't the best for satiating your hunger since they don't offer all the four essentials mentioned above. Loading up on sugary foods such as iced scones, muffins, or some granola bars will also leave you hungry since they offer a quick burst of energy that will soon come crashing down. If you can't give up these sweet treats, find ways to make them more filling, such as this recipe for banana bread that includes protein powder and flaxmeal.
You're Mistaking Symptoms For Hunger
Headaches, fatigue, and fogginess can all make you feel the tell-tale signs of hunger, but could actually signal something else entirely. Feeling hungry can actually mean that you need more sleep at night, you're coming down with something, you're dehydrated, you're PMS-ing, you ate too much sugar, or your blood sugar levels are starting to drop. Take a second to think about how you're feeling and if you're actually hungry before you reach for something to eat.
You're in Need of a Snack
Your breakfast should fill you up for three to four hours. If you went lighter at breakfast or ate early in the morning you'll feel hungry before lunch, and that's OK. That's what midmorning snacks are for. Grab a little something that offers protein, carbs, and healthy fats, and keep it to under 150 calories - these protein balls are perfect.
A Few Good Breakfasts
It doesn't take much to have a better breakfast, so if you're unsure about what to eat, here are some great choices.
- Eggs with toast and fruit: Go for two scrambled eggs, a slice of whole-wheat toast smeared with a small scoop of avocado or nut butter, and half a cup of fruit.
- Smoothies: This carrot cake smoothie is a quick and filling meal that offers 19 grams of protein, and because it tastes like dessert, it's a good option if you're used to eating sweet baked goods for breakfast.
- Oatmeal: This alone won't offer enough protein, so cook yours with milk or soy milk instead of water, and stir in some protein powder, nut butter, or yogurt to up the protein. Top with fresh fruit, flax or chia seeds, and nuts.
- Yogurt: Grab a container of yogurt and mix in fresh fruit, chopped walnuts, and granola.
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Today, over 300,000 Lululemon tops were recalled for a very surprising reason: a dangerous drawstring. "When the elastic draw cord with a hard tip in the hood or around the neck area is pulled or caught on something and released, it can snap back, impact the face area and result in injury," said the US Consumer Product Safety Commission. So far there have been seven reported incidents that resulted in seven face or eye injuries.
A number of Lululemon garments manufactured between 2008 to 2014 have the faulty cord, so check out this comprehensive list to see if one of your luxe tops could cause damage to something other than your bank account. Also, it's important to note that you won't get a new safer replacement sweater, but you can receive a new drawstring with instructions on how to replace it, courtesy of Lululemon.
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You know how some people eat only fast food and manage to stay skinny? Our friends at YourTango explain how it's possible.
In a perfect world, you can eat whatever you want with very little consequences. Of course, we know there are a few lucky people with fast metabolisms who can eat fast food and keep their waist small.
But science has found that there may be a reason for this other than metabolism.
Yes, you read that right!
The results come from an experiment where scientists put groups of mice on different diets. Some ingested high-fat foods and levels of salt. The group who gained the same amount of weight as mice eating normal food were the ones who ate the very salty and high-fat diet.
Salt is not only tasty, but it may have helped the mice digest their food and absorb fat. Don't get too excited, though - not everyone is lucky in this aspect.
"It's totally different for each person," says Keri Gans, author of The Small Change Diet. "We always associate poor health with high weight, but you can definitely be a thin person and still have a lot of health complications that have nothing to do with your weight."
We can go on and on about talking about how some are "lucky" by eating whatever they want, but this study also pokes holes in the logic that every skinny person is healthy, and every overweight person is fat.
Even if you're able to keep the weight off, a diet with a lot of salt could affect other aspects of your health. For instance, high salt intake leads to higher blood pressure, which creates a greater strain on your heart, arteries, kidneys, and brain. This leads to heart attacks, strokes, and kidney disease.
Yikes! Keep this information in mind when you hear someone making a big deal about weight. Fast food, instant soups, and even salad dressings have extremely high levels of sodium, so eat those with caution.
And remember: you're a person, not a mouse.
More from YourTango:
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- The secret benefit of exercise - Real Simple
- Fitness tips to toughen up your workouts - Shape
- Detoxify with this 5-minute morning yoga workout - Self
- 9 reasons runners look forward to Summer - Women's Running
- Should you be taking fiber supplements? - Fitness Magazine
- 21 #MealPrep ideas that are anything but boring - POPSUGAR Food
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Erin Seaver, of Washington DC, was a guest at the October 2014 Perfect Health Retreat. Erin kindly recorded a video for us discussing her experience at the retreat. Some highlights: “I wasn’t having the success I wanted on the Paleo …
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Smoothies are a delicious and nutritious way to support your weight-loss goals, but your favorite mix of ingredients could be holding you back from meeting your goals. Read up on these helpful hacks and take notes before your next blend!
- Up the protein: Amping up your protein intake is a must. Protein helps to regulate your appetite since it takes longer to digest than other macronutrients. Protein powder is an easy way to boost the nutritional value of any smoothie you blend up, but yogurt, beans, and yes, even silken tofu are awesome sources, too.
- Add more fiber: Fiber is your friend. In addition to protein, fiber keeps you satisfied until your next meal, plus high-fiber foods aid in digestion, making sure things are moving smoothly while keeping belly bloat at bay. Check out these high-fiber smoothies for inspiration.
- Keep sugar in check: Naturally occurring sugars, like those from fruit, are welcome in a balanced diet, but a ton of sugar in your smoothie isn't a good idea, especially if you're trying to cut back on carbs. Consider these low-sugar ingredients the next time you're creating a blend. Your blood sugar thanks you in advance.
- Go green: Whenever possible, add a green ingredient to the mix. It amps up the nutritional and mineral value of your smoothie tremendously without affecting flavor. I always add a cup of spinach to my blend, because it doesn't change flavor the way other greens might. Try it for yourself, and be amazed.
- Consider calories: You might be tempted to add a whole avocado for its creaminess or three chopped dates for their sweetness, but it's essential to consider calories when it comes weight loss. Write down the ingredients as you add them to your blender, so you know exactly what you're getting! You may be surprised at the calorie count when you go to press the blend button.
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If you're feeling like it's time to kick your workout up a notch, we partnered with adidas to find five moves so intense that you'll feel like a professional athlete.
It's one thing to casually work out to achieve your overall wellness goals, and it's another thing to train like a tough athlete. While both will keep you strong and healthy, there's something unequivocally motivating about feeling like a true competitor. So whether you played NCAA sports or just consider yourself a gym rat, these power-packed moves will help you fine-tune your fitness routine so you can flourish like a pro.
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Wednesday, June 24, 2015
From a young age, I learned that working out hard led to big indulgence. It started in my middle school days. A trip to the drive-through was always allowed after my evening dance lessons. Even after moving as an adult to San Francisco, I would leave yoga or dance class and immediately start scheming about what pig-out meal was up on the menu. In time, when unwanted pounds started creeping on and weight loss became one of my primary goals, I knew that my old habits of face-planting into a pizza needed to end.
There's good reason the quote "abs are made in the kitchen" has stuck around - it's true. While it might seem like you earned a huge burrito with chips or a burger with fries after your workout, if weight loss is a primary goal - like it was for me - a decadent meal is essentially canceling out your hard work (and then some). If you eat too much after your workout, you mess with your body's fat-burning potential and very often overcompensate for calories burned.
Up until I decided to lose weight, I had no idea how deeply eating was ingrained in my post-workout routine. As soon as I would leave a workout class, my brain would go straight to food; my breathing would get short, my heart would speed up, and I felt like I had earned [insert crazy calorie bomb here]. The first time I recognized this was happening, it was a bit of a shock, but once I became aware of my propensity to overdo it, my habits started to naturally shift.
Since I was aware of one piece of the emotional puzzle, I needed to deal with the other: I was regularly hangry after working out. To offset this, I took the advice of women's strength-training expert and author of Lift to Get Lean Holly Perkins, who recommends having a nutritious meal two to three hours prior to a workout or enjoying a light pre-workout snack 30 to 60 minutes before. Since implementing a smarter snacking habit (I'm a big fan of Health Warrior Chia Bars) I'm rarely ravenous when my workout is said and done, and I'm able to stay on track.
Occasionally indulging is a necessity, but each workout does not constitute a special meal! Whenever I get the urge to reward myself with food, I take three deep breaths to calm down, and the crazed cravings tend to subside. With a clearer mind, I can choose a healthy option that supports my needs and is not served with a side of guilt.
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As the July/August Women's Health cover star, Julianne Hough dishes on some of her favorite ways to stay healthy and happy, no matter how busy things get. With a nationwide dance tour and a new role as Sandy in Fox's upcoming Grease reboot, the dancer knows a thing or two about taking care of yourself when things get hectic. Check out Julianne's favorite ways to work out and have fun here!
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If you have never rock climbed before, Google's new street view of Yosemite's iconic El Capitan will either motivate or scare you for life. At 3,000 feet, the sheer granite face is considered one of the world's hardest to climb, reserved for experienced rock climbers. To give everyone else a taste of what it's like to scale the walls, Google Maps and Yosemite National Park mapped out "The Nose," the most famous climb along El Cap with its first-ever interactive vertical street view.
The unique feature allows anyone to virtually climb the monolith, starting from the base with three legendary climbers- Lynn Hill (the first person to ever free climb the Nose), Alex Honnold (who, along with climber Hans Florine, holds the speed record from climbing the Nose), and Tommy Caldwell (who made history this year by completing the most difficult ascent on the wall - if not, the world). "El Cap is an intimidating environment for experimentation, but years of setting ropes proved pretty helpful in figuring out how to get the equipment rigged and ready to collect Street View," said Tommy The end result of this street view is pretty spectacular and will take any fitness lovers breaths away. Soak in the 360-views from El Capitan as you make your way up the wall. No gear or experience necessary.
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After an indulgent period, I need a little bit of a healthy reboot. Streaming an awesome documentary on Netflix always inspires me to get my head back in the game and get serious about my health. If you're in need of a healthy reset, turn on one of these flicks tonight. You might just be inspired to clean up your diet, get back to yoga, or even sign up for a crazy-challenging race.
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- How to keep your skin clear before and after you sweat - Women's Health
- The natural remedies you need to relieve your belly's aches and pains - Real Simple
- The ultimate HIIT workout - Shape
- The healthiest greens to pick up on your next grocery run - Cooking Light
- Everything you should know before signing up for CrossFit - Health
- Easy and simple salads you can make in 10 minutes or less - Self
- Jessica Alba's antiaging secret - POPSUGAR Beauty
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This killer kettlebell move from Self will give you a total-body workout in no time.Image Source: POPSUGAR Photography / Kat Borchart
Surely by now you know that exercising with a kettlebell is one of the most effective ways to torch calories and sculpt a hot bod (including killer abs). But these wonky weights can be awkward and intimidating.
To ease your way into a full-on 'bell workout - or if you're a veteran whose skills could use some honing - we got Kettlebell Kickboxing founder Dasha Libin to walk us through a kettlebell move you absolutely must master: the KB Jiu-Jitsu Get Up. "This move is ideal for working your glute, core, and leg strength," says Libin. "It will help you get your heart rate up and build strong, agile muscle."
Do It: Lie face-up holding a kettlebell, one hand around each horn, at your chest. Start with your right leg bent so your foot is flat on the floor and your left leg is tucked under your right. Sit up, keeping the 'bell against your torso (as shown). Push off your right leg to stand, leaning forward slightly and keeping your left leg behind your body. Now stand straight and bring your left knee to hip height in front of your body. Reverse the exercise to lower back to start. Do 10-15 reps, then switch sides.
More from Self.com:
- Sculpt Your Best Butt With These Pilates-Inspired Moves
- The Hottest Fitness Event of the Year
- 6 Sculpting Moves That Will Transform Your Body
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If you've ever done a WOD, these #CrossFitFails may be all too familiar. Beware: they might make you never want to take a CrossFit class again - or ever!
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Eating right doesn't have to involve a complicated system of rules. If you strive to include the following five foods in every meal, not only will you feel satisfied and energetic, your body will get all the necessary nutrients it needs to stay healthy.
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Tuesday, June 23, 2015
The Center for Science in the Public Interest skewers the infamous Coca-Cola song, and with good reason.
The post Video Vault: “I’d Like to Teach the World About What Sugar Did to Me” appeared first on A Black Girl's Guide To Weight Loss.
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