Monday, August 31, 2015

Tone Your Abs, Core, and Butt With 1 Challenging Move

Ready to add a challenging move to your regular strength-training routine? You need this Warrior 3 variation in your life. This move works your glutes and core and tightens up the backs of your upper arms while testing your balance.

  • Stand on your left foot, and lean forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute and bring the weights to your ribs with your elbows pointing toward the ceiling.
  • Keep your abs engaged as you exhale, straightening your elbows. Your arms will be a few inches above your back.
  • Inhale and bend your elbows, bringing the dumbbells back to your ribs to complete one rep.
  • Do 10 reps, then switch legs.

from POPSUGAR Fitness

Heading Off to College? Here Are Some Tips to Help You Avoid Gaining the Freshman 15

Starting a new school year can be really stressful. Along with that stress comes sleepless nights, breakouts, and even weight gain. Keep reading for some helpful tips on how you can keep your schedule and body feeling regulated in this post originally featured on Fitness Fashionista.

Summer is coming to a close and many are heading off to college so I thought it would be great to help you all start the school year off right.

I know a thing or two about college and weight gain. I have spent the last 8 years in college. Just last year I wrapped up my college career. After 8 years I had 2 degrees and some extra pounds to go along with them.

School and school schedules can be chaotic and hectic. You are trying to balance studies, social life, extracurriculars and your health.

1. Create a schedule - You have your syllabus in hand now sit down and create a solid schedule. Write your class schedule, assignment due dates, and test in planner.

Once you do that fill in the rest of your schedule with dedicated study time, exercise classes, meals and social time.

This will help you maximize your time and fit everything into your busy schedule.

2. Get an app - Your schedule may be jammed pack and fitting in exercise can be difficult. There are some amazing apps that will help you squeeze in a quick workout between classes. Try Quick Fit, 7 Minute Workout, and Sworkit.

3. Track Your Calories - Knowing what you are putting into your body is important. If you have a clear picture of what you are eating it will make it easier to stay on track. Try MyFitnessPal.

4. Snack Healthy - You may be up all night studying and cramming for you next big exam but don't reach for those cookies, chips and energy drink. You will do better in school if you eat healthy even when it comes to snacking.

Instead of reaching for a processed snack create your own fruit cups and healthy snack packs. If you have them already prepped it makes it easy to grab them and go.

5. Get Involved - Being active on your campus can be a great way to avoid unwanted weight gain. Join active organizations and groups on your campus. Many campus organizations get together to do fun events as well as community service. All of these can help you to stay active while getting to be social and meet new friends.

6. Get Your Beauty Rest - You may be thinking easier said than done. Believe me I have been there and I thought the same thing. Lack of sleep cost me quite a bit. I spent quite a bit of time sick.

Sleep is when your body repairs and renews itself. By creating a schedule and sticking to it you should be able to stick to a routine that allows for plenty of sleep.

However during high stress times like finals you may find sleep hard to come by so try the bedtime calculator to maximize the little bit of time you may have to sleep.

from POPSUGAR Fitness

Weekend, Brew and Food

(What I was lacking in the brew, I made up for in food) Hi friends! How’s the day going? I’m so happy you enjoyed the recipe this morning! Let me know if you give it a try. I’m excited we have more in the freezer for a little afternoon pick-me-up today. We are recovering from […]

from The Fitnessista

Miley Balances Out Her Partying Ways With Avocados and Ashtanga Yoga

Miley Cyrus is notorious for her partying ways, but she does her best to balance things out with a dose of healthy living and a regular fitness routine. She killed it hosting the VMAs, and we're sure she's implementing a few of these healthy habits into her day.

from POPSUGAR Fitness

This Snack Hack Can Help You Lose Weight Faster

Just as you map out your week of lunches (we love mason jar salads!) and dinners (here are the dos and don'ts of meal planning), getting your week's worth of snacks ready at the beginning of the week is just as important on your road to weight loss. Four- and eight-ounce mason jars make it easy to keep portions under control, and here are some great ideas for morning and afternoon nibbles to add to them.

from POPSUGAR Fitness

Why Exercise Is Even Better Than Therapy

It's a popular saying, "exercise is like therapy." But here are 14 reasons that prove it's even better!

from POPSUGAR Fitness

I Survived My Terrifying Hour in a Sensory-Deprivation Tank

Even though people have described being in a sensory-deprivation tank as "feeling like you're dying," they still seem to be considered one of the latest and greatest in fitness trends. In case you're wondering what it's really like but not ready to take the saltwater plunge on your own time and dime, check out this one brave woman's account in this post originally featured on The Cut.

Before I visited Brooklyn's new Lift/Next Level "float spa," my entire understanding of sensory-deprivation tanks was limited to an episode of The Simpsons: In "Make Room for Lisa," Lisa Simpson floats in a coffin-size tub and hallucinates that she's entered the body of her cat, Snowball.

So, as I waited in the Lift/Next Level lobby, I was curious to read the non-cartoon accounts written in the spa's "guest book." Some visitors described experiencing intense relaxation, a state that was almost sleep but not. Some people said they'd hallucinated and had out-of-body experiences. The more colorful reports compared the experience to dying, being reborn, or dying and then being reborn multiple times in the hour. Some people wrote that it was just better than taking a crapload of MDMA-spiked shrooms. Most thanked the Universe for the life-changing hour - and the saltwater for softening their skin.

These all sounded like ringing endorsements to me. I'm a fan of Brooklyn trends with New Age roots (see also: crystals, tarot), and before they floated off into relative obscurity, the benefits of sensory-deprivation tanks were widely lauded ("Float the pounds away!" "Find God!" "Most people liked it!") if not totally scientifically grounded. The first commercial "float spa" opened in 1979 in Beverly Hills, California, a few years after the inventor Dr. John C. Lilly developed the first consumer-friendly tank. It was called "Samadhi" - Sanskrit for higher consciousness.

The modern incarnation I encountered was a Zen-like space in Cobble Hill, where you must take off your shoes and everybody whisper-speaks peaceful things at you before you begin your journey. My journey, I was whisper-told, would start in one of the spa's "Ocean Float Rooms," as opposed to the claustrophobia-inducing coffinlike pod that most people think of when they imagine a sensory-deprivation experience. (Thanks, The Simpsons.)

Ocean Float Rooms, the attendant whisper-boasted, were better for first-timers. The rooms have six-foot-high ceilings adorned with twinkling LED constellations; I'd be able to stand up fully. In practice, this meant something like a liquid-filled mausoleum - a small, enclosed watery space that was still reminiscent of a container for dead people. The attendant whisper-instructed me to get naked, take a shower, put Vaseline on any open wounds, and prepare to float my way into samadhi.

And then I was alone. Naked, scrubbed clean, wounds lubed, facing the little white entryway that led to the Ocean Float Tank. It looked like the door to a kiln, or a wood-fire oven. I wondered: What awaited me on the other side during my hour of floating? What would I discover when stripped of all sensory information?

Initially, what I discovered was where exactly all my unhealed cuts were: Nothing like a thousand pounds of Epsom salt mixed into ten inches of water to remind you of that blister on the back of your foot. Once I was situated - an inflatable neck pillow supporting my head, the water cradling my floating body like a warm-liquid Barcalounger - I tried to focus on my breathing and the LED stars. At first, all was well. My body floated around like a little buoy. I felt like I was headed someplace spiritual, someplace deeper. I decided to turn off all the lights and enter full sensory-deprivation mode, which is when things started to go to hell.

Lying in the darkness, I couldn't see anything. I couldn't hear anything save for my own breathing and the drip of the tank's filter system. I adjusted my leg, flooding another cut with saltwater, and suddenly all I could focus on was an intense burning spreading through my ankle as the saltwater entered the wound. Is this sepsis? I thought. Will I get sepsis? What is sepsis, even?

Then a little bead of saltwater rolled into my ear and I started to panic. My whisper guide had pointed out some vinegar that I was supposed to use to flush my ears in case saltwater got into them and I hadn't asked what would happen if saltwater did remain in my ear. Now I was having a flashback to some girl at camp when I was 10: She'd gotten river water in her ears and for whatever reason it made her barf every day. They took her away to the infirmary, and we never saw her again. Was I going to die barfing? And is this what it would have felt like to be ON THE TITANIC???

I started thinking about how many thoughts my brain was able to form in mere seconds. A voice from somewhere else in my brain started commenting on those thoughts, and judging me for not being able to stop thinking them, thereby forming more very loud thoughts. I couldn't figure out how many minutes or hours I'd been in the tank, and that's when I realized there was no panic button in here, and everything became a jumble of death-barf-panic-sepsis-what-is-sepsis thoughts. Somewhere, from the depths of my consciousness, a voice rolled forth like Simba's father parting the clouds in The Lion King.

"Allison," it said. "You are better than this. You once took hallucinogenics, walked down Flatbush Avenue in broad daylight, and maintained. This, you can do."

And then I discovered how to find peace and calm in a situation that feels very much like dying.

1. Recite the benefits of the experience like a mantra: Relaxation, Rejuvenation, Hallucinations, Smooth Skin. Relaxation, Rejuvenation, Hallucinations, Smooth Skin. While reciting, make the voice in your head slow down like an unwinding tape reel.

2. Sing yourself a song from your favorite album. Unfortunately, the only song I could sing in totality was that new The Weeknd song "Can't Feel My Face," which was a little too on the nose - I'd reached a stage where I literally couldn't feel my body or tell if my eyes were opened or closed. I was angry at myself for being so clichéd.

3. Focus on those weird patterns your eyes make when trying to adjust to darkness. While lying in the dark, I could see all these purple bursts of color - they felt like they were in my eyeball, man. I was convinced I was watching my neural pathways work, and that those neural pathways were connected to galaxies, and we're all just one with the universe, really. Things got real deep.

4. Fall asleep. Which I think I did? Though I also could have been in some semi-asleep, semi-awake state. My spirit also could have left my body, traveled the universe, seen the future and past, and returned to me with a deeper emotional knowledge. Who knows? But I was very calm and had some intense visions.

I was in the middle of a vision in which my boss was waving a broom and yelling at me with my mother's voice. (Perhaps the spa should also offer on-site therapy because that was weird.) Vision-boss dropped the broom she was holding, and the clatter - which turned out to be wind-chime music being piped into my tank - jolted me back into my body. My hour was up.

I turned on the light, snapping back into semi-consciousness in the harshest way possible. (I now feel bad for newborns.) I showered again, enjoyed a glass of cold water, whisper-bid the Lift spa employees farewell, and entered the real world again. I felt like I'd smoked a huge joint or taken a sociable amount of mushrooms, but either way, everything was weird and wobbly.

Before entering my Ocean Float Room, I had been told that the experience would heighten my senses: The world would seem more vibrant, so I should think carefully about what I wanted to see, feel, hear, taste, and feel immediately after leaving. If I had it my way, I'd have eaten pizza and had sex, but sadly, it was a workday. I biked off into Brooklyn, which smelled extra like pee.

from POPSUGAR Fitness

This 16-Year-Old's Gravity-Defying Moves Set a Guinness World Record

Cheerleader Angel Rice tries to set a record

Cheerleader Angel Rice visited TODAY to set a world record for how many double full twists can be done in 1 minute. Did she do it? Watch to find out! CC: Guinness World Records

Posted by Today Show on Monday, August 31, 2015

Cheerleading isn't all about glitter, pom-poms, and ponytails. It takes serious skills and dedication. Just ask Angel Rice, a 16-year-old cheerleader who has been tumbling for 10 years. The athlete appeared on the Today show to set a new record for the most double full twists done in one minute and succeeded in front of a cheering crowd. Angel not only managed to do 10 of these mind-blowing stunts but also set a Guinness world record. You go girl!

While we got dizzy just watching her carry out these moves, try this cheerleader-approved workout that anyone can do to burn fat and sculpt muscles (without having to toss yourself into the air).

from POPSUGAR Fitness

This Funny and Flexible Dude Drops Into Splits All Over NYC

SPLITTING NEW YORK (follow me on Instagram: @LoganPaul)

Posted by Logan Paul on Saturday, August 29, 2015

Logan Paul is a Vine and Instagram star who's known for his crazy videos (and serious dance moves) but no one knew he could split like this. From a subway car to the front of the Flatiron Building, Logan surprised New Yorkers by randomly dropping into splits, and the video result is nothing short of amazing.

Like most of us, Logan didn't just wake up one day knowing how to split. He told BuzzFeed News, "In my endeavor to become the sexiest man in the world, I learned that when you're flexible, you're sex-able . . . So I decided to stretch all the time and before I knew it I was able to do the splits!" Prepare to seriously LOL, and be inspired to move into this impressive move. These nine effective stretches will have you doing the splits in no time.

from POPSUGAR Fitness

Get a Full-Body Burn in Just 30 Minutes

from POPSUGAR Fitness

Chocolate-Covered Banana Almond Butter Bites

This Woman Proves Ditching Soda Can Lead to Dramatic Weight Loss

Most of us drink a can of Coke on occasion, if any at all, and know the health repercussions from consuming this sweet, bubbly drink aren't that great. One of the side effects of continuously drinking soda? Possible weight gain.

One woman, who drank four liters of Coca-Cola a day, proved this when she gave up the soda and saw her weight go from 245 pounds to 126 pounds. "It's literally completely changed my life losing this weight - I can do so much more now and I've completely given up Coke," Sarah Turner told the Daily Mirror.

Sarah, however, isn't the first person to cut soda from their life in an effort to lose weight. Khloé Kardashian credits her recent weight-loss success in part because she completely cut soda out of her diet. In an interview, the star said she substitutes soda with an iced tea or water.

It's not surprising that both women gave up soda in order to be healthier. In a previous report, both Coke and Pepsi were found to contain chemicals linked to cancer, and drinking too much soda (even the diet versions) can lead to hypertension and dental decay.

Although Sarah gave up soda, she also noted she doesn't eat any fruits or vegetables, which probably isn't the best way to a healthier lifestyle in the long run. Ditching a daily soda habit, however, is a very healthy start. Ready to give up soda too? This 28-day plan will make it much easier on you than quitting cold turkey.

from POPSUGAR Fitness

Almond butter ice cream cakes

This post is sponsored by Blue Diamond Almond Breeze Almondmilk, our very fave and a staple in the house. We’re going through a bit of a heat wave right now. It’s deceiving because the temp says 83, but with 100% humidity, you have one uncomfortable huffing and puffing person over here. I’ve always been someone […]

from The Fitnessista

PHD Baby Food

Before I get to the recipe, let me play proud papa for a few minutes, and share with you an episode with Luke this weekend that illustrates his spirit and character. I mentioned last week that he had started walking. …

Read more »

The post PHD Baby Food appeared first on Perfect Health Diet.

from Perfect Health Diet

Is Your Brake On?

Guest post written by: Charles Mayfield Chances are pretty good you have left the parking brake on in your car, truck, or sweet minivan at one point in your driving career, right? I’ll dispense with too deep of an explanation on parking brakes. It is important that everyone understand the role of this device. We… Continue Reading

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

Dear Mark: Sun Aging Skin, Veggies as Carbs, and What Breaks a Fast

For today’s edition of Dear Mark, I’m answering three questions. First up comes from Carlos, who is worried about the effect of sun exposure on skin aging. Is the type of sun exposure I recommend good for vitamin D levels but bad for the health and appearance of skin? Second, how can someone eat all the vegetables […]

from Mark's Daily Apple

Sunday, August 30, 2015

Missed the VMAs? We've Got Everything You Need Right Here

Another year, another absolutely wild night at the MTV Music Video Awards. The show took over LA on Sunday night, and there were scores of entertaining moments. On top of the incredible performances, there was plenty of drama, a good amount of shade, a few tears, and heaps and heaps of boundary-pushing fashion. Whether you missed the show or just want to get a mini refresher before you hash it out with your friends, keep reading for the night's biggest highlights.

from POPSUGAR Fitness

Bye-Bye, Bra Bulge! Your 10-Minute Workout

No one move will make back fat disappear - decreasing the overall percentage of body fat is key for that. But keeping your upper back and the area around your shoulders toned and tight will help diminish that pesky bra bulge. Working this area will also improve your posture and can help decrease back fat. It's a win-win-win! Grab two sets of weights - a light one and a heavy one - and get ready to reshape your back.

This 10-minute workout is great on its own, after a cardio session or paired with our 10-minute killer ab workout.

from POPSUGAR Fitness

25 Decadent Dairy-Free Desserts

If you deal with digestive issues or bad bloating, lactose could be the culprit behind your belly woes. A life without dairy takes a little getting used to, but a life without dessert is just not an option. These 25 decadent desserts will spark your creativity in the kitchen and allow for the occasional sweet indulgence you deserve.

from POPSUGAR Fitness

Weekend Link Love – Edition 363

Don’t miss the brand new program I’ve put out with expert biomechanist Katy Bowman. It’s called Don’t Just Sit There and it teaches you how to sit and stand better, build a perfect workstation, and how to “work out” on company time, among many other things. A special promo is running through September 2nd. Learn […]

from Mark's Daily Apple

Saturday, August 29, 2015

4-Ingredient Vegan Strawberry Fudgsicles

How Pregnancy Ruins Workouts (and Ways to Deal)

Not everyone feels like running a marathon when they're pregnant or lifting heavy weights - heck most expectant mommas have a hard time making it off the couch to go pee! Symptoms of pregnancy can be so intense that they make exercising seem nearly impossible. Since our doctors want us to be active to stay strong and healthy, and to avoid excessive pregnancy weight gain, here's how you can alleviate some of the issues pregnancy brings up that might get in the way of your workouts.

  • Urinating often: In a 30-minute workout session, you may have the urge to pee (or accidentally leak) three different times. Work out close to a bathroom so you can quickly relieve yourself, and get back to your workout.
  • Feeling overheated: Head indoors where the AC is flowing, and make sure you're wearing comfortable workout clothes made of breathable wicking material. If you love being outside, move your workouts to a pool or lake.
  • Round ligament pain: As your belly expands, the round ligaments that support your uterus are getting stretched out, so it makes sense that you'd feel intense cramp-like pains in your lower belly. Wearing a supportive compression band that's specifically designed for prenatal exercise might help. If you feel a sharp twinge during a sweat session, reduce the intensity of your workout, and if that doesn't bring relief, take a break.
  • Lower back pain: As your baby grows, your lower spine begins to curve in response to your protruding belly. Stretching your lower back helps immensely. Try this hip and back stretching sequence. If shooting pains radiate from your back down your leg, these yoga poses should offer relief from sciatica.
  • Upset stomach: Between nausea and constipation, you've got digestive issues covered, so try to eat bland foods that keep your tummy happy. Nausea may be worse at certain times of the day, such as early morning, so find times to work out when you're not worrying about having to run to the bathroom.
  • Fatigue: Growing a baby is hard work, so it's no surprise that you feel like napping all the time. Resting your body is important, but so is keeping up with exercise. Find times to work out when you're least tired, and shorten workouts when necessary.
  • Weak upper body: Release your expectations about what you used to be able to do and focus on your present abilities. That might mean doing modifications of exercises, like placing your knees on the floor when doing push-ups. When strength training, move to lighter-weight dumbbells.
  • Restrictions on what you can do: You may not be able to lie on your back and do crunches, so find other ways to work your core like doing Seated Russian Twists and plank variations. Instead of lying on your belly to strengthen your back doing Superman, get on your hands and knees and do Alternating Two-Point Plank.

Pregnancy only lasts about nine months, so do what you can - here's a list of great workouts and videos - and remember you can get back to your old workout routine soon after your little one arrives.

from POPSUGAR Fitness

Escabèche – Fried and Marinated Mackerel

Escabèche is a Spanish method of preparing fish, first with a quick, hot sear then with a long, leisurely bath in olive oil, vinegar, herbs and spices. The vinegar finishes “cooking” the fish, producing moist, flaky flesh with a tangy, refreshing flavor. Spoon the fish and sauce over greens, and an instant salad is made. […]

from Mark's Daily Apple

Comfort in a Bowl: Pumpkin Cranberry Pecan Oatmeal

Friday, August 28, 2015

This Top Nutritionist's Ultimate Breakfast Is Guaranteed to Shock You

If you're looking for a quick breakfast that's highly nutritious, check out what top nutritionist Alan Aragon recommends to power your morning in this post originally featured on Men's Health.

At Men's Health, we receive a lot of good questions from readers. How do I banish my man boobs? What's the best sex position to get my wife pregnant? Should I take supplements?

But the one that we get more than any other: What should I eat for breakfast?

So we decided to definitively answer the question. And to do that, we turned to Men's Health nutrition advisor Alan Aragon. He's known as one of the most brilliant nutritionists on the planet, authoring groundbreaking scientific studies and working with everyone from bodybuilders to pro athletes to average dudes.

What's more, his lifestyle is similar to that of most MH readers - he works hard and trains hard. So he doesn't offer up any unreasonable fad diets or obscure recipe ingredients - just sound advice that every man can follow.

But when we posed the breakfast question to Aragon, his answer shocked us. He didn't mention go-to staples like eggs or sausage. He didn't suggest yogurt or oatmeal or a bowl of fruit.

Instead, he said: "My personal favorite breakfast is a blended mocha shake that consists of cold coffee, a frozen banana, unsweetened cocoa, chocolate protein powder, and walnuts."

That's right: a shake with chocolate and coffee.

But it works, says Aragon, who drinks this very meal every morning. That's because it's delicious, filling, healthy, nutritious, and packed with protein. Keep reading to find out just how awesome this single breakfast shake really is, and to get the recipe for yourself.

Aragon not only likes java as a liquid base because it tastes good and delivers eye-opening caffeine, but it's also a nutritional powerhouse. A review in The American Journal of Clinical Nutrition concluded that coffee can help control your insulin levels, deliver antioxidants, and even ward off cancer.

No surprise this tree fruit is packed full of vitamins and minerals. But it's also an ideal source of fuel for athletes, says Aragon. "Bananas have a good mix of glucose and fructose, and studies show that's beneficial for people who train hard."

(Now that you have breakfast covered, sign up for the Lose Your Spare Tire program - a complete diet and exercise plan that'll help you drop 20, 30, or even 50 pounds.)

A study in Oxidative Medicine and Cellular Longevity found that cocoa has more healthy phenolic compounds and a higher antioxidant capacity than green tea, black tea, or red wine. Those chemical compounds may help prevent cardiovascular and metabolic diseases, says Aragon. "There's even evidence of cocoa benefitting blood flow and blood pressure."

Whey Protein
"Whey is a no-brainer as a multi-functional protein powerhouse," says Aragon. Here's why: It's one of the most bioavailable protein sources in the universe - meaning your body can easily absorb and use it - and there's mountains of research supporting its effectiveness for improving and maintaining your muscle mass and strength.

"It also has some lesser-known benefits," says Aragon. "Those include improving your ability to control your blood sugar and appetite, improving your immune system, and helping keep cancer away." (Here's The Best Whey Protein Powders for Every Guy.)

"These nuts have the highest omega-3 fatty acid content and antioxidant capacity compared to all other nuts," says Aragon. Plus, a review in The American Journal of Clinical Nutrition concluded that walnuts could improve your blood lipid profile and fight inflammation. "A new line of investigation even suggests that walnuts may potentially help maintain brain health as you age," says Aragon.

What you'll need:
14 oz. room-temperature or cold coffee (make this the night before)
1 frozen banana
1 1/2-2 cups ice
3 tablespoons unsweetened cocoa
2 scoops chocolate protein powder (Aragon uses Optimum Nutrition's Gold Standard Whey)
1 handful walnuts (as much as you can grab)

How to make it:
Place all ingredients in a blender and blend until you hit your desired consistency. If you want a thicker shake, use 2 cups of ice.

Calories: 615
Protein: 56
Carbs: 46
Fat: 23

Related Links:

from POPSUGAR Fitness

How to Lose Face Fat

Every body comes in different shapes and sizes, but if you're a little self-conscious about chubby cheeks or a double chin, you can take matters into your own hands. It's true: there's no way to spot-reduce fat, but if you incorporate these practical tips into your everyday life, you'll be putting your body in the best position to slim down all over, including your face!

from POPSUGAR Fitness

Serena Williams Collaborates with Nike to Create ‘Greatness’


"When you think of greatness, you think of someone that’s great, but also a great person has to be positive and influence other people to be great..."

The post Serena Williams Collaborates with Nike to Create ‘Greatness’ appeared first on A Black Girl's Guide To Weight Loss.

from A Black Girl's Guide To Weight Loss

Pilot’s back and Fri-yay Faves

Hi friends! Happy Friday! Hope you’re enjoying the morning. It’s been fun to read your baby name guesses on the Family page. What are you up to this weekend? The Pilot was gone for work this week, so we’re happy to have him home! (My IG pic was taken last week during one of the […]

from The Fitnessista

Watch: Usain Bolt Gets Knocked Down by a Segway on the Track

There's nothing that can stop Usain Bolt in his tracks, unless of course it's a Segway. Fresh off his win at the World Athletics Championships in Beijing, where he beat Justin Gatlin for a second time for the 200 meters title, Usain was taking his lap of honor around the track when a cameraman lost control of his Segway.

In the short clip below, we see the Segway bump into a railing, causing the cameraman to fall and roll right into Usain, who took a tumble before quickly somersaulting back on his feet. Both parties seemed shocked by this random incident, with the cameraman reaching out to apologize. Luckily it doesn't seem like Usain was seriously injured, but he may want to stay away from Segways in the future.

from POPSUGAR Fitness

Paleo Magazine Radio: Berlin PaleoCon and the Globalization of Paleo

Note: The recipe for PHD Baby Food will be posted Monday. I had the great pleasure of traveling to Germany in July for the first-ever German Paleo Convention, a fun event modeled on PaleoFX; a meeting of the German Paleo …

Read more »

The post Paleo Magazine Radio: Berlin PaleoCon and the Globalization of Paleo appeared first on Perfect Health Diet.

from Perfect Health Diet

Cranberry Oatmeal

Is Counting Calories the Best Way to Lose Weight?

from POPSUGAR Fitness

In the Best Shape of My Life at 40 Years Old

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

from Mark's Daily Apple

5 Low-Calorie Pumpkin Desserts

You can easily enjoy a tasty Fall treat without blowing all your calories for the night. All five of these tasty desserts clock in well under 200 calories!

from POPSUGAR Fitness

7 Superstrange, WTF Things You Never Knew About Your Body Hair

Whether we like it or not, body hair is something we all have to deal with (some of us more than others). Check out this YourTango article on the seven quirky facts you'll be surprised to learn about hair.

Good news for hairy people

We spent a lot of hard-earned money shaving, waxing, and lasering our body hair. And while we aren't recommending showing off your hairy armpits, you may want to take a moment to consider the major role body hair plays in every aspect of your life.

from POPSUGAR Fitness

Thursday, August 27, 2015

If You Want to Sleep Better Tonight, Try This Fun Tip

The consequences of a sleepless night extend well beyond yawning through a morning meeting. Lack of sleep can lead to weight gain, increased levels of stress, and a host of other health issues. One of the more fun ways to combat insomnia? Sex.

While a great orgasm is enticing enough on its own, thanks to the "love drug" oxytocin, it has the added benefit of helping relax the body and calming anxiety - the perfect recipe for a good night's rest. And while oxytocin isn't only produced alongside the big "O," sex is a surefire way to increase its levels. Beyond feeling relaxed, oxytocin also helps in reducing pain and increasing generosity, and can act as a natural antidepressant. Even more reasons to strip down.

And if sex isn't on the agenda tonight, not to worry! Singing and dancing are also great options for increasing oxytocin levels .

from POPSUGAR Fitness

The Perfect Post-Workout Cocktail

Sometimes the only thing that will quench your thirst after a long workout is a good ol' fashioned cocktail. Check out this recipe for the perfect post-workout beverage from our friends at Details.

You've just ripped through a workout and you're thirsty. Not for another protein shake. Not for some colored, sugary sports drink. No, you want a cocktail that will quench your thirst, cool you down, and maybe even give you a little buzz to go with your endorphin rush. Sure, it isn't the greatest post-workout option, but sometimes you just need to "treat yo self." That's why we have friends like Jim White, R.D., owner of Jim White Fitness & Nutrition Studios and the national spokesman for the Academy of Nutrition and Dietetics, who gave us the perfect post-workout cocktail that will have you sipping, smiling, and sustaining those gains you just worked so hard for.

Slim Sangria

  • 5 ounces red wine
  • 1/2 small orange
  • 1/2 small apple
  • 1/4 lime, cut into slices
  • 1/4 lemon, cut into slices

"This post workout drink will supply carbohydrates, fiber, essential vitamins and minerals to support recovery," says White. Red wine is also full of antioxidants, and according to a 2014 study in the Journal of Nutritional Biochemistry, contains ellagic acids, which were found to delay fat-cell growth and inhibit the development of new fat cells. White recommends drinking at least one glass of water for each cocktail consumed, as well as eating an appetizer high in protein to aid muscle recovery. So sit down, drink up, and enjoy, but remember, anything more than two drinks can turn your recharging session into a boozy trip down drunken munchie lane.

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This Food Baby Video Is Gross and Hysterical

If you've ever felt like you were pregnant with a food baby, you will get a kick of Fiber One's new video. Watch one man struggle (with his supportive partner by his side) for weeks on end only to give "birth" in the bathroom. Yes, this video is gag-worthy, but for anyone who has suffered from a similar predicament, staying regular is no laughing matter. And while it's associated with older folks, getting enough fiber seriously helps.

The Mayo Clinic recommends women consume 25 grams of fiber per day, but most women are falling far short, only taking in 14 to 15 grams per day. While there are fiber supplements available on the market, eating fiber straight from the source really is the best option. Raspberries are one of the top fruity fiber sources, but there are plenty of other produce options that help you fill up on fiber deliciously. If you're a smoothie junkie, try out one of these high-fiber smoothie recipes that offer seven grams of fiber or more, nearly 30 percent of your recommended intake for the whole day.

from POPSUGAR Fitness

Sugar Switch: Baking With All-Natural Sugar Alternatives

If you're trying to lose weight, limiting refined white sugar is a step in the right direction: one cup contains 774 calories and 200 grams of sugar. But when you're craving a chocolate chip cookie, you want it to taste like Grandma's - not like a dull, tasteless cracker. There are many all-natural sugar substitutes, but are they really healthier than refined white? Check out the details below.

Agave Nectar (also called agave syrup)

Replace 2/3 cup for every one cup of sugar
449 calories, 100.3 grams sugar

  • How it's made: Produced from the same spiky plant as tequila. Once the blue agave plant reaches seven to 10 years old, the leaves are removed revealing the core of the plant called the pina. Sap is extracted from the pina, filtered, and heated at a low temp to break down the carbohydrates into sugars.
  • Additional info: Lower on the glycemic index, it offers sweetness without the spike in your blood sugar levels. However, like white sugar, most agave syrup is highly processed.
  • Baking tips: Since it is a syrup, you'll need to reduce the amount of liquid in the recipe by one-quarter cup. Combine agave with the liquid or fats in your recipe before adding to the dry ingredients in order to prevent oil from layering on top. Since agave browns faster, lower the oven temp by 25 degrees, and because it can be a little sticky, you might want to line your pan with parchment paper.

Blackstrap Molasses

Replace 1 1/3 cup for every one cup of sugar
1,002 calories, 259 grams sugar

  • How it's made: During the sugar-making process, juice extracted from sugar cane is boiled down until the sugars crystallize. The syrup left over after crystallization is known as molasses. Sugar cane juice usually undergoes three cycles of boiling and blackstrap molasses is the by-product of the third boiling cycle. This variety of molasses contains the least amount of sugar and has the highest concentration of vitamins and minerals.
  • Additional info: Blackstrap molasses is rich in nutrients; one cup contains more than the RDA of calcium, potassium, and iron. It's also full of copper and B vitamins, which helps eliminate cancer-causing free radicals.
  • Baking tips: With such a distinct, robust flavor, molasses is best saved for spiced breads and cookies. Since it's acidic, add half a teaspoon of baking soda to the recipe if it's not already used, and reduce the liquid in the recipe by one-third cup.


Replace 3/4 cup for every one cup of sugar
773 calories, 209 grams sugar

  • How it's made: Bees gather nectar from flowers, and spread it throughout the honeycombs in the hive where it evaporates and turns into a thick syrup, which is used to feed the colony.
  • Additional info: It offers 132 mg of potassium and may help reduce sore throats. Raw honey is rich in B vitamins and also vitamin C.
  • Baking tips: Decrease the liquid in your recipe by one-fifth, and lower the baking temp by 25 degrees to prevent browning.

Maple Syrup

Replace 3/4 cup for every one cup of sugar
600 calories, 159 grams sugar

  • How it's made: Sap is collected from maple trees, boiled to evaporate the water, and the syrup is then filtered and bottled. It takes between 35 and 50 gallons of sap to make just one gallon of real maple syrup.
  • Additional info: A one-cup serving offers 180 mg of calcium, and also contains manganese, iron, and zinc, important minerals for a strong immune system; it also contains 322 mg of omega-6 fatty acids.
  • Baking tips: Always use real maple syrup - not maple flavored. Reduce the amount of liquid in recipes by three tablespoons for each cup of maple syrup used. Baked goods will have a brownish tint and also brown much faster so bake for less time or lower the temp of the oven by 25 degrees.

Raw Cane Sugar (evaporated cane sugar)

Replace one cup for every one cup of sugar
758 calories, 202 grams sugar

  • How it's made: Freshly cut sugar cane is crushed to extract the juice. Then the cane juice is heated to evaporate the water, and then spun in a centrifuge to produce crystals that are golden-colored due to the fact that the molasses is not removed.
  • Additional info: Also know as demerara or turbinado sugar, it's less refined than white sugar though it is not any better from a nutritional standpoint; although it contains some molasses, it's too small an amount to really offer the health benefits that molasses does.
  • Baking tips: Since the crystals can be larger than regular sugar (depending on the brand), you might want to dissolve it in the liquids or beat it in with the eggs to ensure a smooth texture.

Stevia (Pyure Bakeable Blend)

Replace 1/2 cup for every one cup of sugar
0 calories, 0 grams sugar

  • How it's made: Glycosides are the components of stevia leaves responsible for the plant's sweetness. The leaves are placed in hot water, which is passed through a resin material to trap and collect the glycosides. The resin is then washed with alcohol to free the glycosides, and is then crystallized into the form you buy.
  • Additional info: Some research shows it can lower blood pressure and blood sugar levels. Since it's calorie-free it's helpful for weight management.
  • Baking tips: Reduce pan size and baking temp by 25 percent, add an additional egg white or slightly increase baking powder/soda, and add fruit puree or yogurt for moistness.


Replace one cup for every one cup of sugar
570 calories, 135 grams sugar

  • How it's made: Whole sugar cane is juiced and that liquid is heated in a large vat until it becomes a rich, dark syrup. It's then crystallized, creating dry, porous, dark-brown granules.
  • Additional info: Unlike refined white sugar, Sucanat contains iron, calcium, vitamin A, vitamin B6, potassium, and chromium.
  • Baking tips: Very similar to baking with sugar, since it has a brownish color and tastes like warm molasses, it's best used to replace brown sugar.

from POPSUGAR Fitness

Steer Clear of These Foods For a Flat Belly

from POPSUGAR Fitness

Carrie Underwood's Genius Workout Idea Proves You Can Get Fit Anywhere

You'll Love Serena Williams Even More After This Sweet Video


Check out this Video that Chase put together for me. I am so lucky to have such amazing friends. Thank you all so much for being so amazing and supportive in my life, and for taking the time to do this video for me. I love you all. All of you are so special to me. So many hugs and kisses!!! I'm taking you all out on the court with me everyday #BeSerenaCarli Lloyd Eva Longoria Jennifer Hudson Anna Wintour John Legend Michael Strahan Richard Sherman Sheryl Sandberg Mo'ne Davis Katie Couric Martha Stewart Caitlyn Jenner Kylie Jenner Kendall Jenner Kris Jenner Khloe Kardashian Kim Kardashian West Chelsea Clinton Victor Cruz Caroline Wozniacki Misty Copeland Jamie Dimon

Posted by Serena Williams on Wednesday, August 26, 2015

Serena Williams exudes a ton of the traits we celebrate every day. She's athletic, strong, soulful, and, apparently, very loved! To wish her luck before competing in the US Open, a ton of her famous friends - Caitlin Jenner, Misty Copeland, and Jennifer Hudson, to name a few - came out sharing their words of praise and encouragement for everyone's favorite tennis star. Without a doubt, this video will bring a smile to your face and inspire you to take on your day with a little extra enthusiasm.

from POPSUGAR Fitness

A comfy guest room with a small space

This post is sponsored by Leesa.  There’s quite a bit happening in our house right now! We’re moving a ton of baby items in from storage, shuffling things around, starting to baby-proof, and redecorating. And…because I’m crazy, I thought I’d make some changes to Livi’s room, too (I think it’s safe to say that nesting […]

from The Fitnessista

Introducing Don’t Just Sit There!

Today’s an exciting day for me. One of those jump out of bed early in anticipation of what’s to come days. Today is the day I get to announce the launch of Primal Blueprint’s Don’t Just Sit There program, packaged and perfected with my friend and world-renowned biomechanist Katy Bowman. But before I gush over […]

from Mark's Daily Apple

This Weight-Loss Trick Is So Easy You'll Wish You Thought of It Before

If you want to shed those extra pounds, invest in a refillable water bottle. Researchers from the University of Birmingham recently published a study in the journal Obesity that revealed drinking a glass of water before a meal can actually help you lose weight.

For the experiment, 84 adults with obesity were recruited and randomly divided into two groups. The first 41-member group were told to drink about 16 oz. of tap water 30 minutes before their main meals while the second 43-member group were told to imagine they had a full stomach before eating.

Not surprisingly, the group who drank water before eating lost on average about three pounds more than the other group did. And even more incredible is those who drank water before consuming all three daily meals said they loss almost 10 pounds over 12 weeks.

"Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss," said study author Dr Helen Parretti, NIHR Clinical Lecturer at the University of Birmingham. "It's a simple message that has the potential to make a real contribution to public health."

While we know staying hydrated is important for our health and body, this scientific study proves that the glass of water you're drinking at restaurants before you eat will also help you save on calories. Go water! And if you are not completely on board with drinking more water, these fruit-infused variations will change your mind.

from POPSUGAR Fitness

Family: Weeks 31-33

Hi friends! Don’t forget to enter the Bitsy’s Brainfood giveaway here. All baby #2 updates are organized by trimester on the Family page tab above. <3 Big things poppin’ (33 Weeks) Random thoughts/things that I noticed: -The #1 most notable thing about this week was our fetal echocardiogram. I’m still over the moon with the […]

from The Fitnessista

Luke, the First Year

Today is Luke’s first birthday, and Katherine Morrison wants me to spill the beans: Paul Jaminet, we know you’re so very busy with work and family but if you have a moment, we’d love a photo update of your sweet …

Read more »

The post Luke, the First Year appeared first on Perfect Health Diet.

from Perfect Health Diet

Why Your Appendix Is Important

Written by: Kevin Cann The godfather of evolution, Charles Darwin, predicted that our appendix was an organ of past times and as we continued to evolve as human beings the appendix would slowly go away. The appendix is a 3.5 inch tube that is connected to our colon, right where the small and large intestine… Continue Reading

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

Is Your Relationship Making You Fat?

Stress eating is real - at least, it can be if you're in an unhappy marriage. Here's what our friends at Shape have to say about the issue.

Past research may have found that old adage 'happy wife, happy life' to hold true, but wedding woes may wreck your waistline, according to a new study published in the journal Clinical Psychological Science.

Researchers from Ohio State University and the University of Delaware found that an unhappy marriage affects each spouse's body's ability to regulate appetite and to make healthy diet choices - essentially confirming what you already knew about emotional eating.

The researchers recruited 43 couples who had been married for at least three years to participate in two nine-hour sessions where they were asked to resolve a conflict in their relationship (sounds like couple's counseling bootcamp!). These sessions were videotaped, and the research team later decoded them for signs of hostility, conflicted communication, and general discord

After analyzing blood tests from the participants, researchers found that hostile arguments caused both spouses to have higher levels of ghrelin, the hunger hormone, but not leptin, the satiety hormone that tells us we're full. They also found that fighting couples made poorer food choices than those in less distressed marriages. (See these 4 Ways to Outsmart Hunger Hormones.)

It should be noted that while these findings held true for those considered of average weight or overweight, marital stress did not have an effect on ghrelin levels in obese participants (with a BMI of 30 or higher). This is consistent with research suggesting that appetite­-relevant hormones ghrelin and leptin may have different effects on people with a higher versus lower BMI, the study authors point out.

Of course, when it comes to a happy marriage, it's a different story. A strong relationship can have some pretty great health perks, including a reduced risk for heart disease and dementia-not to mention these 9 Health Benefits of Love. And while of course some marital stress may be unavoidable, perhaps this latest research will help you remember to reach for a healthier snack to satisfy your hunger hormones after your next fight, rather than seeking comfort in a pint of Ben and Jerry's.

Related links from Shape:

from POPSUGAR Fitness

Why Eggs Just Work For Weight Loss

If you're reserving eggs for your brunch-filled weekends, you need to know a secret: they may just be the keys to weight-loss success. Here's why you should be eating more eggs to lose more pounds.

  1. They're proven to work: A 2008 study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels (both paired with a calorie-reduced diet), even though each group's breakfast contained the same amount of calories.
  2. They're packed with protein: Your morning meal should be full of protein to keep you feeling satisfied until lunch. In fact, many experts say that you should get at least 20 grams of protein with your breakfast to stay full and boost metabolism. The good news? Eating two eggs puts you on the right track - one egg contains about six grams of protein.
  3. They're a healthy (and convenient) choice: When you're starving and in need of something to sate your grumbling stomach, a hardboiled egg can be the quick, low-calorie snack that tides you over until your next meal. Pair one hardboiled egg (78 calories) with an apple (80 calories) for a substantial snack that will keep you satisfied without needing to resort to the vending machine.

Can't bear the thought of grabbing another hard-boiled egg before you head out the door? Many of these healthy, creative egg recipes can be made ahead of time so you can still stay on the right track no matter how rushed you are in the morning.

from POPSUGAR Fitness

Wednesday, August 26, 2015

The Most Beautiful Smoothie Bowls of Instagram

Bright and refreshing smoothie bowls are all the rage on Instagram - and we can see why! Sure, their ingredients are no different than a standard glass, but being able to load on a ton of healthy, beautiful toppings and serve up a photo-worthy bowl makes breakfast feel a little more fun. Despite the fact that each looks like a work of art, each of these recipes takes less than 10 minutes to come together. Find a creative combination of ingredients here, then break out the blender and get "cooking."

from POPSUGAR Fitness

This Is How 1 Victoria's Secret Angel Works Up a Sweat

This Incredible Balancing Move Will Convince You Ballerinas Are Magical

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For most of us, trying a barre class has us convinced that - nope, we were not ballerinas in our past lives. All the stretching, flexing, and strengthening positions can be tough on the back and thighs, especially if newcomers haven't exercised these areas. So, when we came across a short video clip on Reddit of a woman balancing on a BOSU in demi pointe - meaning, on the balls of her feet - our jaws just dropped. It seems as hard as it looks, especially when the woman is not even anchored to the ground.

You can practically see the muscles in her calves straining as she tests the limits of her body by balancing precariously on one leg. While you may think it's all leg muscle, there's plenty of ab action in there too. The short albeit mesmerizing clip truly shows how strong her core is and it seems like the Reddit universe agrees; the clip has been viewed over 2 million times. If you're feeling inspired like us after watching this, these five barre workouts will tone your entire body. We can all secretly pretend we're ballerinas.

from POPSUGAR Fitness

Preschool lunch ideas

This post is sponsored through my partnership with Bitsy’s Brainfood.  The smell of sharpened pencils, textbooks, and notebook paper is in the air. Back to school season has officially arrived! While I admit that there are days where I’m SO thankful for the hot lunch option, for the most part, I enjoy putting together Liv’s […]

from The Fitnessista

This Powerful Movement on Invisible Illnesses Will Inspire You to Speak Up

12 Ways You Lie to Yourself About Your Weight

from POPSUGAR Fitness

The Sexy and Strong Fitness Model You Should Follow ASAP

If you're looking to add some fit inspiration to your Instagram feed, look no further than Venezuela-born and Miami-Beach-based Michelle Lewin. This strong and sexy fitness star is constantly adding her workout recommendations that will inspire you to try something new in the gym. This is definitely one buff babe (with one seriously strong booty) we would love to work out with.

from POPSUGAR Fitness

TRX Superset Workout

Hi friends! Happy humpday! Hope you’re enjoying the week. I am DRAGGING today, which is totally my fault because I stayed up way too late reading this book. Source It’s perfectly scandalous and intriguing; everything an end-of-summer read should be. It’s also been some welcomed respite from the dry birth books I’ve been re-reading/skimming. I’ve […]

from The Fitnessista

5 Moves That Will Change Your Body

Derek DeGrazio, celebrity trainer and managing partner at Barry's Bootcamp South Florida, is known for his butt-kicking workouts. Here's a 60/30 routine he created for Self.

Compound exercises are the secret sauce to having a quick and effective workout. Simply put, these supercharged moves are two isolated exercises that join forces to become one amazing exercise that engage multiple muscle groups at once. In my fast and effective routine below, you'll find five of my favorite compound moves that will activate and tone your core while sculpting lean muscles from head-to-toe. I've also incorporated a few "burnout" exercises that will exhaust your muscles and help shed fat. Consider my 60/30 routine your fast and furious #UpNOut challenge - all you need is eight minutes and a set of dumbbells.

The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the "burnout" exercise.

What' You'll Need: One set of medium dumbbells (start with 8-10 lbs.)

Set 1

60: Squat and Press
Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.

30: Squat Jump
Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.

Set 2

60: Lunge and Curl
Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand, and step right foot back to meet left. That's 1 rep; alternate sides with each rep.

30: Flunge (flying lunge)
Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.

Set 3

60: Deadlift and Pull
Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.

30: Squat Thrust
Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.

Set 4

60: Tricep Extension and Leg Raise
Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.

30: Flutter Kicks
Lie face up with arms by side and legs extended away from body. Raise arms, legs, and torso six inches off floor and begin to "flutter" legs, alternating up and down a few inches with opposite feet.

Set 5

60: Push-Up With Row
Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up, then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.

30: Plank Jacks
Start in a high plank position with wrists under shoulders, abs tight, and spine long. Quickly jump feet in and out while maintaining a plank position.

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These Little Bugs Decide If You Get Fat

Guest post written by: Dr. Amy Shah   Those little critters that live deep in your bowels — i.e. gut microbiota — are all the rage in medicine right now. In fact, fecal transplants (yes, it is what it sounds like) have been PROVEN to cure certain diseases that antibiotics can’t even touch. But recently… Continue Reading

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

21 Low-Carb Ways to Enjoy Dinner Tonight

Lettuce, chard, kale, and collard greens: while all are great makings for a salad, these leafy greens are the perfect alternative to bread when you're looking to lower your carb intake and up nutrients. And there seems to be no end to the recipes you can make when a veggie wrap is your base. Get ready to be inspired.

from POPSUGAR Fitness

Tuesday, August 25, 2015

Melanie M. on the Perfect Health Retreat

Melanie is a lovely young lady who didn’t want to record a video, but gave us a written testimonial. She wrote at the end of the retreat: If this was simply a seaside vacation it would be well worth the …

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The post Melanie M. on the Perfect Health Retreat appeared first on Perfect Health Diet.

from Perfect Health Diet

the end of an era

Hi friends! How’s the day going? Hope you’ve been enjoying the morning! It’s raining here, which has been cozy and absolutely beautiful (and much needed here in CA, where we currently have a crazy drought). Liv and I were total sleepyheads and took our time getting ready this morning. Thank you so much for your […]

from The Fitnessista

3 Important Reasons to Stop Hitting Snooze

I'll admit it. I've been called the queen of the snooze on more than one occasion - past roommates and ex-boyfriends can back me up on this one. However, in the last few months, I've been waking up easier and working with more energy all day long, and it's because I've backed off this bad habit. Here's why you should too.

  1. It makes it harder to wake up: You might think those extra five or 10 minutes makes a difference, but the truth is snoozing does more harm than good. I'm sorry to say it, but I'm backed by science on this one: hitting the snooze button makes it harder to wake up. You're better off setting your alarm for 10 minutes later and getting out of bed once it goes off.
  2. It messes with your workout schedule: If I give myself the opportunity to snooze before a workout, nine times out of 10, I'm not going to get up early to move. Signing up for a class in advance definitely helps me get out of bed, but it's a different story when the workout on my schedule is an early solo run. Getting up once my alarm goes off ensures I squeeze in my morning workout.
  3. It affects your energy all day: Before you're even out of bed, this culprit sucks away energy for the rest of the day and ends up affecting your energy levels all day long. When you hit snooze, you're disrupting your circadian cycle and, in turn, messing with your brain's hormones. A more consistent wake-up time (sans the snooze) helps you wake up naturally with more energy. Seriously, this works.

from POPSUGAR Fitness

The Free Medicine That Cures Just About Everything

You know you feel better after spending a little time with Mother Nature, but this spoof proves that it should be prescribed by an actual doctor, "to relieve the crippling symptoms of modern life." This hilarious ad just might inspire you to skip that indoor SoulCycle class so you can ride an actual bike up an actual hill.

"Caution: Nature may cause you to slow down, quit your job, or seriously consider what the f*ck you're doing with your life . . . Side effects may include confidence, authenticity, remembering you have a body, and being in a good mood for no apparent reason."

from POPSUGAR Fitness

What Puts the Goose in Goosebumps?

I bet the AC in your office has given you a fair share of goosebumps. Want to know what causes them? Scientifically speaking, they're triggered by a reflex called piloerection. This reflex causes tiny muscles at the base of each hair to contract, making the little hairs that cover your body to stand up. Which in turn makes little bumps all over your skin, giving it the appearance of a freshly-plucked goose.

When animals get cold, this reflex helps to fluff up their hair or feathers to trap in body heat. Human goosebumps on the other hand are an attempt to make us warm, but since we have such little body hair, goosebumps serve absolutely no purpose.

Goosebumps are also a physical response to fear, just like when you sweat or your heart races. When animals are scared, like a cat or porcupine, they get goosebumps too and their fur or quills stand up, making them look more fierce. Our tiny hairs stand up, too, but I think we can all agree that it doesn't do much to protect us from harm or make us look more ferocious.

Our skin also gets all goosebumpy when we hear beautiful music or a touching story. Like other emotion-linked reflexes such as blushing, turning pale, and butterflies in your tummy, goosebumps are triggered by the limbic system of the brain. This bodily response isn't driven by a physical prompt, but by a psychological one. Yet another example of the mind-body connection. Wow. I just gave myself goosebumps.

from POPSUGAR Fitness

30-Day 6-Pack Abs Challenge

Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.

Here are instructions for the six different moves followed by a 30-day plan. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.

from POPSUGAR Fitness

If This 76-Year-Old Can Do CrossFit, So Can You

While there are plenty of bogus valid excuses for skipping out on your workout - I'm busy, I'm too tired, I'm too stressed - those will quickly melt away once you meet Constance Tillett. She's a 76-year old CrossFit athlete, and she knows excuses aren't an option. She's had hip replacements, knee replacements, shoulder replacements, and says, "I'm a diabetic, I have a cardiac problem, and I have arthritis." After her last surgery, she had a moment of realization about what was going on for people her age, and she decided to do something about it. She says, "each day it's a challenge, but you have to think positive. . . I'm not ready to die yet, and I'm trying to keep hope alive."

If you've always wanted to try CrossFit, check out this 10-minute workout video you can do at home.

from POPSUGAR Fitness

Get Back to Basics With This Total-Body Workout

from POPSUGAR Fitness

Don't Just Make a Smoothie - Make Art!

Since smoothies take minutes to prepare, why not spend a little extra time creating something truly beautiful to sip on? These gorgeous photos are sure to inspire happier mornings.

from POPSUGAR Fitness

10 Essential No-Equipment Moves For Leggings Season

Toning up your inner and outer thighs doesn't require a trip to the gym - all you need is your own body's weight to sculpt your legs. The following 10 no-equipment exercises will help you achieve the results you're after. What are you waiting for? Let's get moving.

from POPSUGAR Fitness

Your New Favorite Fall Smoothie Stars Sweet Potato

Fetal Echo Update

(When things are getting a little crowded in there!) Giant sigh of relief from yesterday’s appointment. Thank you again for all of your heartfelt comments, thoughts and prayers leading up the echo. We appreciate it so much, and I wanted to share an update with ya: Baby’s VSD is “very small.”  Our fetal echocardiogram was […]

from The Fitnessista

Episode 284 – Dr. Ben Adams – Spirituality

Download Episode Here Featuring guest: Dr. Ben Adams The Creative Process Diet book         30 Day Guide to the Paleo Diet Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just… Continue Reading

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

6 Marathons Worth Traveling the World For

If you're looking for the ultimate marathon to train for in 2016, this collection of breathtaking runs will leave you ready to sign up. All of these marathons offer different challenges, from scaling the Great Wall of China to dressing up for the yearly theme of the Marathon du Médoc in France. It's a runner's travel bucket list for stunning marathons.

from POPSUGAR Fitness

Monday, August 24, 2015

PiYo Review: Month 1

Hi friends! How’s the afternoon going? Some Facebook friends and I just finished up the first month of PiYo yesterday, and I thought I’d write a review. I’d been wanting to try a new Beachbody workout (<— coach link) for a while -especially since P90X3 was a womp- and hadn’t committed to anything, especially since they […]

from The Fitnessista

This New Consumer Report on Ground Beef Will Leave You Feeling Uneasy

Red-meat eaters, before you savor that last Summer burger or celebrate #TacoTuesdays, you might want to read this. According to a new report, approximately 80 percent of conventionally produced beef contains two or more types of health-causing bacteria such as E. coli and Staphylococcus aureus (a common cause for skin infections and food poisoning).

In the Consumer Reports study, researchers bought 300 packages of ground beef from 103 stores across the country. Of those, 181 packages were conventionally produced - meaning the cows were raised on feedlots, given antibiotics, and fed a mixture of soy and corn diet - while 119 packages were listed as sustainable - the cows were not given antibiotics and were raised in pastures.

When the contents were analyzed for samples of bacteria, not surprisingly, the conventional meat had a greater risk of making someone sick. More concerning was the fact conventional beef contained more antibiotic-resistant bacteria like S. aureus bacteria called MRSA, which kills 11,000 people in the US per year.

Why do conventionally raised cows lead to bacteria-filled beef? The focus on feedlot-raised cows is to make them as fat and big as possible, which is why farmers use corn and soy instead of grass. Cows can't digest this feed very well, so it creates an acidic environment in the cow's digestive tract, which can lead to ulcers and infections. Research shows that these digestion problems can lead to higher levels of E. coli in cattle waste. The cows' unnatural diet is further induced by farmers feeding their cattle almost anything to fatten them up, including gummy bears, lemon drops, chocolate, and even plastic pellets, which can also lead to unsafe meat.

Scary news, although those in favor of conventionally produced meat, like Mindy Brashears, a Texas Tech University food safety professor, still say the beef industry in the US is safe. Furthermore, the USDA pointed out that none of the E. coli found in the consumer report was the toxin-producing variety.

Ready to completely give up meat? If you're shaking your head, then remember to choose organic meat when possible, cook your ground beef thoroughly - at least to 160 degrees Fahrenheit - and use these four ways to cook a burger that's safe to eat to keep your meat-lover soul content.

from POPSUGAR Fitness

No Gluten? Enjoy This Candy For Halloween

Holidays can be a real drag if you have dietary restrictions, and with Halloween being all about the candy, it can be downright scary. But there's good news for those avoiding gluten: although you'll have to steer clear of homemade mummy-shaped cakes and brownies decorated adorably with spiderwebs, most candy bars and hard candies get the green light - just stay away from Twizzlers, because they surprisingly do contain gluten! Now, we're not saying to go crazy with the candies, but when a majority of "fun size" bars are only 100 calories, a little indulging might be necessary.

First things first. Always read the label on your candy before consuming. Unless labeled "gluten-free," candy may contain traces of gluten, be produced in a facility that also processes products with wheat, or be made on equipment that is shared with products that are not gluten-free. Also note that a product labeled as gluten-free in one country may not be gluten-free where you live. For instance, Smarties in the US are g-free, whereas Smarties in Canada are not. Another reason to read the label? Companies are constantly changing the ingredients they put in products, so always double check just to be sure. When in doubt, you can call the 1-800 number located on the packaging to speak with a customer service representative to find out for sure if it's free of gluten.

Here's a list of popular candy that is currently gluten-free:



If you're wondering about M&M's, Snickers, Twix, 3 Musketeers, and Milky Way, the company that makes these products, Mars, urges consumers to read the labels directly on the package for allergy information.

- Additional reporting by Heather Dale

from POPSUGAR Fitness