Wednesday, September 30, 2015

Differences Between Working Out in Your 20s vs. Your 30s

When you hit the 30-year mark, it not only means more candles on your birthday cake than someone in their 20s, but it majorly affects your workouts as well. Give a little nod or chuckle (or shed a little tear) if you can relate to these.

from POPSUGAR Fitness

Third Trimester Faves

Hi friends! Here we are at the end of the third trimester, and I feel like I’m waiting for a giant pot of water to boil. Every night when I get Braxton Hicks, I’m like, “IS THIS IT?!” and alas, it is not. Such a tease. No idea when the party will be starting, but […]

from The Fitnessista

The Best F*cking Guided Meditation You've Ever Heard

For those constantly looking for the antidote for life's daily stresses and worries, meditation can have an enormous impact on the way you view the world - and it's not just hippie bullsh*t. Study after study has shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation. It's been proven to lengthen your attention span, lessen stress levels, and decrease insomnia by 42 percent. And with just two months of a consistent practice, meditation literally changes your brain chemistry, making you more resilient when difficult situations arise.

With all that said, it can be really f*cking hard to sit still for 10 minutes, and that's where this hilarious and surprisingly calming meditation video from Jason Headley comes in handy. If guided meditations have been too strange, far-out, or boring for you in the past, prepare to breathe in the good sh*t and exhale the bad sh*t with this hysterical NSFW-language-filled video.

from POPSUGAR Fitness

Another Reason to Eat Blueberries: Ridding the Body of Belly Fat

Already considered a superfood, another benefit of blueberries was discovered in a University of Michigan lab: a diet rich in blueberries may help diminish belly fat. Although the study was performed on rats, researchers found that the beneficial decrease of belly fat occurred in both of high- and low-fat diets, which leads them to believe blueberries affect the way the body stores and breaksdown sugar. While more research is needed on humans, these findings back up data from earlier studies on the benefits of blueberries on male populations at risk for heart disease. All good news since abdominal fat has been linked to both heart disease and diabetes, even in individuals with a normal BMI.

Don't count the benefits out in colder months either! The antioxidants found in the berries, which also create their rich hue, are not affected by freezing. Frozen blueberries do lose a small amount of their vitamin E content though, as well as a bit of beta carotene.

from POPSUGAR Fitness

15 Amazing Disney Memes For Fit Folks

Think that your obsession with Disney and passion for the gym only go together in your dreams? Guess again. All these hysterical Disney memes offer the perfect dose of funny fitness for your afternoon. You'll be inspired to hit the gym after scrolling through this Internet gold!

from POPSUGAR Fitness

I Work Full Time and Have 2 Kids - This Is How I Make Workouts Happen

I have a confession to make: I am a fitness editor and I have a hard time making workouts happen. It's my job, right? It should be easy. I know the benefits of regular sweat sessions and have plenty of workouts on hand, but it still feels like a struggle. Between working full time, mothering my two tween girls, trying to connect with my husband, and stay current with the latest TV . . . well, you know - life is full. Life is busy. It's hard to fit it all in.

But I make it work. I need to. Not for professional credibility - although sometimes that does motivate -  but for a few other reasons. One, I've accumulated a lot of injuries in my active life and if I don't move almost daily, my body aches. Secondly, I need a good sweat session to help my mood and manage stress - if I have any hope of feeling happy, I better get my blood pumping. I also like to cook, bake, and drink wine, so I use regular exercise to maintain my weight.

Here's a rundown of my fitness life from last week. You can see how I fit the workouts in and where I fall short.

Sunday: 8 a.m., 90-minute walk in my hilly neighborhood with a friend and a coffee in hand.
4 p.m., 30 minutes of bodyweight strength training after grocery shopping and before cooking dinner.

Monday: 6 a.m., 25 minutes of cardio following the T25 Focus DVD by Shaun T. I love a dose of Shaun in the early morning. I made my husband do the workout with me. We were done by 6:30 - the time our daughters' alarms went off.

Tuesday: 8:15 a.m., 60-minute bike ride between school drop-off and the time I get online and begin my workday from home (I am lucky to be able to use what would be my normal commute time to exercise; I am very grateful for this perk). My husband did this ride with me. And honestly if he hadn't gotten my bike out, pumped up my tires, and filled my water bottle, I would have skipped it.

Wednesday: Rest day with 5 minutes of Pilates ab work and 5 minutes of stretching - my aching back doesn't take a real rest on rest days.

Thursday: 6:15 a.m., 30-minute strength training mixed with cardio using this Class FitSugar video 300-Calorie-Burning Video Workout, which kicks my ass and I love it. I did this with my husband via YouTube on Apple TV. This time I was the instigator who got us both up and working out.

Friday: 1 p.m., 20 minutes of lunchtime yoga - mostly Sun Salutations and standing poses.
6:30 p.m., 20-minute walk with my dog - I hit as many hills as I could while letting her stop and sniff at only a third of the spots she was interested smelling.

Saturday: I was supposed to go swimming and I didn't. I took a nap instead. While I felt a little guilty about skipping the pool, the nap was glorious. I think I needed the rest and I listened to my body.

This week was pretty typical, and after writing it down in place I feel good about what I have done. High five to self! I try to move as much as possible on the weekends and having at least one fitness date to either walk, bike, or Zumba totally helps. I could do more cardio, but I could also nap more too.

from POPSUGAR Fitness

Tried and Tested: The Best Laundry Detergent For Your Fitness Gear

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.

from POPSUGAR Fitness

A Protein-Packed Pumpkin Spice Smoothie Makes Every Day a Good Day

Steer Clear of These 25 Weight-Loss Mistakes

Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals.

- Additional reporting by Jenny Sugar, Michele Foley, and Leta Shy

from POPSUGAR Fitness

Khloé Kardashian Shows Us Her Workout, and It Looks Pretty Hard

Khloé Kardashian, ever the gym selfie enthusiast, just released a video that gives us even more of an insider's look at her workout. In the clip, which promotes her subscription-based lifestyle site, the reality star tackles battle ropes, lunges with heavy barbells, and all around sweats it out with her trainer Gunnar Peterson while he doles out fitness tips anyone could use, like this advice he has about working out: "Don't let lack of equipment be your reason for not doing it." Gunnar and Khloé even show us how to do a killer total-body move called the twisting lunge to monkey row, which targets the calves, glutes, shoulders, biceps, and core. Check out just what it takes to get Khloé's body above, and then try Khloé Kardashian's full workout here.

from POPSUGAR Fitness

Time to Rejoice! Ben & Jerry's Will Start Carrying Dairy-Free, Vegan Ice Cream

If you love Ben & Jerry's (aka if you're a human) but hate yourself every time you finish a whole pint after you swear you'll just take two bites, you'll LOVE this news. The company has announced it's officially coming out with dairy-free, 100-percent vegan ice cream!

We'll give you a moment to let that sink in.


And no, this doesn't mean it's OK to apply the "4 servings = all 4 me" rule, but it does mean that you'll be able to enjoy the taste of Ben & Jerry's without worrying about getting an upset stomach - while most likely cutting back on saturated fat, too. The company has not revealed what flavors there will be because there's a lot of taste testing to be done, but rest assured: the dairy-, egg-, and honey-free versions will have plenty of "enormous chunks, delicious swirls, and a commitment to values-led ingredient sourcing" that these ice cream gods are known for.

That faint sound you hear is the world's resounding exclamation of "YAS." You asked, and they answered. Whether you've given up dairy to reap the health benefits or you're a cheese connoisseur, you're sure to love Ben & Jerry's newest creations.

from POPSUGAR Fitness

14 Healthy Avocado Recipes to Enjoy All Day Long

Don't be turned off by the calorie count; there are many reasons avocados should be a staple in a healthy diet. Fiber-rich and full of anti-inflammatory omega-3s, avocados are a versatile produce pick that can be delicious in breakfast, lunch, dinner, and, yes, even dessert.

from POPSUGAR Fitness

How I, a Carb-Loving Italian, Have Managed to Make Pasta Healthier

It's hard out there for a serious pasta-lover who also strives to be healthy. As someone who grew up in a big Italian family - two parents and 18 aunts and uncles all from New York, to be exact - pasta has always been a part of family meals, and it's by far my favorite food. Now that I'm trying to be an adult and I live on my own, I cook for myself and make healthy meals most of the time. While I eat plenty of fresh produce, lean protein, and unprocessed foods, I could never give up pasta entirely. The good news for me (and others who find happiness in carbs) is that the Italian staple does have some nutritional benefits, and there are plenty of ways to make it healthier.

And the health benefits of pasta are . . .

  • Protein and fiber. A typical serving size of traditional pasta (two ounces uncooked, which comes to about one cup cooked) contains eight grams of protein and a little over 200 calories. It also contains 2.5 grams of fiber per serving, which is 10 percent of your RDA.
  • Several essential nutrients. It's rich in folic acid, a B vitamin that's essential for women before and during pregnancy - it's necessary for proper development of the human body. Beyond that, the vitamin can prevent anemia, cervical cancer, and strokes.
  • Low amounts of sodium and no cholesterol. While the sodium content and cholesterol level depend on what you put in it, pasta itself has only six milligrams of sodium and zero milligrams of cholesterol, making it a heart-healthy base to a meal.

from POPSUGAR Fitness

Introducing the First-Ever Female MLB Coach!

Baseball player and coach Justine Siegal founded an organization called Baseball For All, which "fosters, encourages, and provides opportunities for girls to participate in baseball." She's proving there couldn't be a better representative for women in the sport, because she just became the first-ever female MLB coach! The Oakland Athletics is the first team to offer a woman the job, and Justine is honored to make this history-making move.

This isn't the first time Justine has made baseball history, though. In 2011, she became the first woman to throw batting practice for a Major League team, the Tampa Bay Rays. Watch MLB's footage here - the men couldn't even believe how good she was.

In her new role, Justine will serve as a guest coach for the A's for a limited time, Oct. 4-17. "We're thrilled that Justine will be joining us for instructional league," said A's assistant general manager David Forst. "She brings with her a wealth of knowledge and expertise from years of playing, coaching, and teaching the game, and all of our young players stand to benefit greatly from her time in camp."

This exciting news comes less than two months after Jen Welter became the first female NFL coach. Jen was a training coach for a short period of time, and Justine's role will also be short-lived, but these small steps contribute to long-term changes for women in such a male-dominated field. It's women like Justine and Jen who show young girls they can become anything they want to be.

from POPSUGAR Fitness

The Sweet Breakfast Treat That Can Help You Lose Weight

Q&A Wednesday: Can You Out-train a Sedentary Lifestyle?


Q: I wonder, if you can't out-train a bad diet, can you out train a sedentary lifestyle?

The post Q&A Wednesday: Can You Out-train a Sedentary Lifestyle? appeared first on A Black Girl's Guide To Weight Loss.

from A Black Girl's Guide To Weight Loss

The Health and Fitness Mistakes We Wish We Could Undo

It's inevitable: at the start of a new year, we can't help but reflect on the past. And if the technology existed, I would rely on a time machine to give my younger self a heads up about a few things that would make life much easier down the line.

I enlisted the help of my fellow POPSUGAR editors, and they've graciously shared the health and fitness advice they'd offer the younger versions of themselves. And if you can relate, don't wait to turn these things around! Let go of these less-than-healthy habits, and start living your best life today.

  1. Vegan ice cream and cookies still contain calories. Just because something is "healthy" doesn't mean you can eat the entire bag.
  2. A little bit of exercise in your 20s saves you from a lot in your 30s.
  3. Wear sunscreen! That teenage tan won't be worth it when you're older.
  4. Even if you hate getting shots and blood work, go for a yearly physical. You'll establish a relationship with your doctor, and you can ask whatever questions you want. This way, you won't have to terrify yourself on WebMD ever again.
  5. If you want to lose weight, you need to do more than take a relaxing yoga class - calorie-burning cardio is a must.
  6. Just because you can go to bed at 3 a.m. and get up for work at 7 a.m. and "feel fine" doesn't mean you should. It is also not something to be that proud of.
  7. I used to survive off of anything I could get at the 7-Eleven by my apartment (like ramen noodles, peanut butter crackers, and candy), which is why I never had any energy and was anemic all through college. Nutrition is important, and eating whole foods is the best way to look and feel your best.
  8. I smoked, and it was stupid! It made me not want to do any cardio, and now, I have more wrinkles than my older sister who did not smoke.
  9. I walked around a lot on campus, but I never, ever exercised. Now that I run regularly and challenge myself when I do, I realize that running is my absolute favorite way to not only work out but also to de-stress and feel better about life. College is a hectic time, and had I had healthier exercise habits in place I probably would've been less of a stress case.
  10. Level of suffering in a fitness class doesn't correlate with quality of workout - you don't have to be on the verge of throwing up to be getting in shape. A less strenuous but enjoyable class is more likely to keep you in shape. You'll go more frequently and stick with it over the long term.
  11. Sugary instant oatmeal will fill you up for about two seconds. Opt for homemade overnight oats to still save time, but also save calories.
  12. Cutting back on alcohol will save you calories from the booze and the mozzarella sticks, pizza, or Nutella-peanut-butter creation you may inevitably eat at 2 a.m. - not to mention the hangover! Space out each drink with a glass of water.
  13. If you don't allow yourself any carbs for two weeks and pizza is in front of you, you will want to eat the whole pizza. (Don't eat an entire pizza because you will feel really sick.)
  14. Creating, then participating in, a grapefruit diet in high school (replacing two meals a day with grapefruits) won't make you skinny and popular. It will make you mean and hungry, and you'll quickly start sucking as a varsity athlete.
  15. Salad isn't rabbit food. When done right, salads are tasty and nutritious and more than just romaine with soggy croutons and mealy tomatoes. Instead of living off of fast food or skipping meals altogether, I eat least one salad a day.
  16. Find an exercise routine that you genuinely enjoy - don't kid yourself. As you get older and life's pressures grow (work, kids, you know the drill), exercise either becomes something you love or just another pressure or chore.
  17. I used to be sucker for any packaged food that had those hot-button words like fiber, protein, or low-fat, but then I realized that doesn't mean it's necessarily good for me! Now I try my best to avoid processed food completely, but if I do buy something packaged, I always make sure I can pronounce each ingredient on the label.
  18. Don't skip out on fitness classes or going to the gym just because you're paranoid or ashamed of people watching you. No one cares! They're all there to work on themselves, not to criticize or ogle others. (And if they are, you're going to the wrong gym.)
  19. Corn chips, beer, and ice cream do not make for a balanced dinner. I caught a bug one year I couldn't shake all Winter, and it was because I ate like sh*t.
  20. Those hippies doing yoga are not lame. You should give it a try before you mock it.

from POPSUGAR Fitness

The Healthiest Time of Day to Work Out, Indulge, and More

With a busy, hectic schedule, it sometimes feels like a miracle if we manage to get enough sleep, eat balanced meals, and squeeze in time for exercise. But did you know that there's an optimal time to do all these things? Get the facts and start scheduling accordingly!

Best time to eat breakfast, lunch, and dinner: You should always eat breakfast within an hour of waking up. About 4.5 hours after that, you should have lunch, and a couple hours after that, dinner. If you delay these times, you're going to be hungry, and the hungrier you are, the more likely you are going to cheat and eat fatty junk food. According to Dr. Oz, the big rule of thumb is that you need to have dinner more than three hours before you go to bed so that you don't hit the hay with a full belly of food that hasn't been properly digested.

Best time to weigh yourself: Weighing yourself first thing in the morning will provide you with the most accurate read on your weight, but if the morning doesn't work, make sure you weigh yourself at the same time - and on the same scale - to keep things consistent.

Best time of the day to go grocery shopping: Heading to the grocery store at 10 a.m. is the best time, since you'll still be full from breakfast. If you go grocery shopping when you are hungry and blood sugar levels are low, it impairs your judgment. If you're hungry while food shopping, you'll be more likely to buy unhealthy sugary or fattening treats.

Best time of the day to work out: Morning! One study found that subjects who were put on a high-fat diet and worked out before breakfast gained no weight after six weeks, while those who worked out after breakfast gained three pounds. When you exercise in the morning, you kick-start your metabolism and burn more calories throughout the day.

Best time of the day to visit the doctor's office: If you need to go to the doctor, it's best to schedule your appointment first thing in the morning. Not only will this decrease your waiting-room time since you'll secure the first appointment of the day, but it also means you won't be overly hungry if you need to fast before a morning lab test.

Best time to boost your metabolism: The best time to rev up your metabolism is at 8 a.m., since you'll be getting up, weighing yourself, and hopefully exercising. One of the easiest ways to boost your metabolism first thing in the morning is to drink a cold glass of water.

Best time to cheat on a diet: If you want to sneak in one or two of your favorite foods on a particular day, there's actually an ideal time to indulge - and it might surprise you. When it comes to carbs, celebrity trainer Bob Harper says the best time to enjoy carbs is for breakfast, and according to Dr. Oz, the best time to eat fats is at 10 a.m. Both work to fuel and energize your body, but when you enjoy them in the morning, you have ample time to burn them off all day.

from POPSUGAR Fitness

9 Ways to Restart Your Primal Lifestyle

It happens to the best of us. You start sneaking a few more bites of bread when out to dinner and trying your buddy’s delicious-looking pizza. Your workouts trickle to once a week, sometimes none. You walk less, couch more. And then one day, you realize you’ve gone off the wagon. You’ve gained belly fat. […]

from Mark's Daily Apple

Streamlining the dinner routine with Blue Apron

This post is sponsored through my partnership with Blue Apron. The first 50 readers to order will get two free meals here! Before Delivery Day arrives, I’ve been trying to streamline our routines as much as possible. I know the days are closely ahead that will consist of feeling like I’m busy all day, and going to […]

from The Fitnessista

The Origin (and future) of the Ketogenic Diet – Part 2

Travis Christofferson M.S.                                                    Dominic D’Agostino Ph.D. If you haven’t read Part 1, check it out here.   The father of Geyelin’s young cousin, Charles Howland, was a wealthy New York… Continue Reading

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

Free Stuff! – Primal Life Organics Giveaway

  The skin is our largest organ, and we should pay attention to how we treat it and what we put on it. Skincare today contains numerous harmful ingredients that are known cancer causing agents, endocrine disruptors, cause neurotoxicity and have been linked to Alzheimer’s. Taking your diet one step beyond what you eat and… Continue Reading

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

Fresh, Filling, and Fast: 350-Calorie Burrito Bowl

How to Get Rid of Neck Pain Instantly

A long day of sitting or a rough night of sleep can lead to neck pain. When things feel a little tense, tight, or off-kilter, these yoga poses can help alleviate that discomfort.

from POPSUGAR Fitness

Tuesday, September 29, 2015

10 Quotes That Will Make You Feel Like a Pretty Strong Woman

When you feel positive about how you look and feel, it's a big boost to your self-esteem. And there's no reason you shouldn't feel pretty and strong on a daily basis. To prove the point, we have a collection of quotes that will kick up your motivation and push you to be your glorious self.

from POPSUGAR Fitness

The 5 Fat-Blasting Foods You Need in Your Diet

There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.

from POPSUGAR Fitness

This Body-Positive Instagram From Amy Schumer Is Everything Right With the Internet

10 Luxe Fitness Brands You've Never Heard Of

For years all we've heard is Lululemon this and Lululemon that, but aside from this iconic activewear line, there are a ton of other high-quality athleticwear brands we love that you might not know of - yet! If you're not sure where to start, check out these labels that do their best to flatter women of all different shapes and sizes.

from POPSUGAR Fitness

You'll Love Demi Lovato's Quote About Accepting Her Curvy Figure

Demi Lovato is celebrating the release of her new album Confident with, well, straight-up confidence. The album is set to be released Oct. 16, and the 23-year-old covers the latest issue of Complex Magazine - topless and looking amazing, we might add - and she discussed all things professional and personal life in the interview. The one quote that really stands out is one about Demi's body image and self-confidence. Demi is vocal about self-esteem among young women, and she was asked if there's anyone in particular who inspires her to embrace her curves. Here's what she said:

Q: You've really been celebrating your curves on Instagram. Do you have a curve inspiration figure?

A: I've always said the Kardashians. When they came into the spotlight, they kind of revolutionized what beauty was when it came to body shapes. For so long, it was the heroin-chic '90s supermodel thing, and I feel like, when the Kardashians came into the picture, people started to look at it because it was different. They were like, "You know what? That's actually really beautiful." From then, I noticed that Beyoncé was thicker, and Nicki Minaj is thicker. When I say thick - like when I call my thighs thick - I love it. I think it's a good thing. Watching them really helped me learn to accept my body image, too. I'm not naturally super thin. I have an athletic body. I just have to embrace that. There are days when it's hard to, but more and more, there are days where I'm actually proud of my body.

Preach it, girl. Even if (shock!) you're not a fan of the Kardashians, you cannot deny what Demi's saying - that they, along with celebrities like Beyoncé and Nicki Minaj, have undoubtedly been instrumental in helping women love their bodies. If you're a fan of Demi's, you already know that she's a huge proponent of self-love. She's the queen of embracing the no-makeup selfie, and she recently shared a motivational mantra with the world by accident when she was recorded repeating, "I am enough," before a performance. In the words of Demi's title track, "Confident," what's wrong with being confident?! Love your thick thighs; love your skinny thighs; take the compliment. Love yourself, no matter what.

from POPSUGAR Fitness

Why Lifting Heavier Weights Helps You Slim Down, Not Bulk Up

First things first: lifting heavier weights will not turn you into the Incredible Hulk. In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you. Sound like just what you're after? Here are two important reasons to ditch the two-pounders and grab heavier weights.

  • You'll lose weight faster: Who doesn't want to drop pounds the most efficient way possible? Healthy chef and trainer Katy Clark recommends this test: "Whatever weight you're bearing - if you're doing five pounds, if you're doing 10 pounds - if you're not tired by [rep] number 10, then you need to go a little bit heavier. If you are consistently doing that, you're going to see changes in your strength and in your muscle mass." More muscle mass equals more metabolism, so maximize your body's fat-burning potential by challenging your muscles with heavier weights.
  • You can reshape your body: Cardio may help you shed excess pounds, but it's the weights that will help you sculpt the strong, toned look you're going for. "You're not going to change the shape of your body [with cardio], you're just going to be exactly like you are but you'll be a smaller version," says trainer Tia Falcone, who helped Miss America 2013 lose over 50 pounds. "All your flaws will be the same, everything will just be smaller." She recommends doing four weight-training routines a week to sculpt and reshape your problem areas.

Of course, if you're not used to a weight-training routine, start small and work your way up to heavier weights; starting too heavy can lead to injuries that can sideline all your weight-loss efforts. Here's a chart of common dumbbell sizes for beginners to help you get started; in general, aim for a weight that will fatigue your muscles in eight to 12 reps.

from POPSUGAR Fitness

13 Fresh and Filling Quinoa Bowls That Look Like Works of Art

My first bite of quinoa came in a beautiful Buddha bowl. I was out with yogi friends at vegan cafe in NYC, and I could not believe that this pseudograin had been missing from my life. Now, throwing together a quinoa bowl is a staple recipe in my weeknight routine. My roommate and I cook a large batch of quinoa, barley, or farro every Sunday afternoon, and use a scoop in lunches and dinners all week long. I love piling up fresh, bright, and beautiful layers of ingredients to top off my quinoa with whatever I all ready have in the fridge or see at the farmers market. Try it out for yourself and get inspired with these 13 beautiful bowl combinations.

from POPSUGAR Fitness

Addictively Crunchy High-Protein Snack to Satisfy Your Chocolate Cravings

The Pitbull Dance Routine We Want to See in Zumba Class ASAP

If you love Zumba - hell, if you just love to dance - stop what you are doing to watch this dance video immediately. Featuring a song by Zumba favorite Pitbull, the choreographed routine from Tricia Miranda also shows off the incredible dance skills and acrobatics of a host of individuals, including wunderkind Aidan Prince. Chances are you'll be reserving a spot in the nearest Zumba studio minutes after the video ends.

from POPSUGAR Fitness

Total Body Bootcamp Circuit

Hi friends! How’s the day going so far? I had a chiropractor appointment this morning (sweet relief!), stopped to grab some groceries with noodle, and we’ll probably swim in the bay later today. Some pics from lately: A Mad Beet date with Livi (I got the “Public Lemony” juice and she got the “Acaiwol Nation” […]

from The Fitnessista

High Protein, No Gluten, All Good: Molten Lava Cake

How to Prep a Week of Overnight Oats

12 Ways to Push Your Push-Ups

A toned upper body is important, and one of the most effective exercises you can do to target this area is the push-up. Plus, this move works the entire core. Here are a dozen challenging push-up variations to strengthen and tone your upper body while giving you a total-body workout.

from POPSUGAR Fitness

Do-Anywhere Bodyweight Workout

Allow us excuse-proof your fitness life with this workout you can do anytime, anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.

Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.

from POPSUGAR Fitness

Why You Should Be Drinking Olive Oil Every Day

Chances are that you have a bottle of olive oil reserved for cooking, but drinking this kitchen staple can provide you with the same healthy benefits of this antioxidant-rich wonder - if not more. From a happier digestive system to banishing belly fat, here's why you should start and end every day with a shot of olive oil.

  • It helps fight breast cancer: A recent study published in JAMA Internal Medicine shows that women who followed a Mediterranean diet supplemented with extra-virgin olive oil had a relatively lower risk of breast cancer than those women who followed a Mediterranean diet supplemented with mixed nuts or a diet that was lower in fat. If the Mediterranean diet is new to you, start with this guide of which foods to eat when adopting it into your lifestyle. Besides protecting against breast cancer, the diet has also been shown to slow the aging process and reduce the risk of stroke.
  • It reduces the risk of heart disease: While it may seem counterintuitive that drinking olive oil can help protect the heart from disease, multiple studies confirm the claim to be true thanks to the MUFAs, or monounsaturated fats, olive oil contains - so much so that the FDA allows manufacturers to label olive oil with this health claim. The FDA recommends consuming just around two tablespoons per day to protect the heart. Just a note that olive oil should replace saturated fats in your diet rather than add to your current calorie intake.
  • It encourages weight loss: The same good fats that protect the heart from disease can also aid you in achieving any weight-loss goals you may have. Not only have MUFAs been shown to help the body feel full, but they also target belly fat. Add olive oil to your list of flat-belly foods you should be eating.
  • It helps with digestion: While there isn't a lot in the way of scientific research - just a few smaller studies -  olive oil is widely (and successfully) used as a homeopathic remedy to help the digestive system and ease symptoms of constipation. Acting as a lubricant of sorts, drinking olive oil is said to help things move along better in the colon.

from POPSUGAR Fitness

This Is Exactly How Much You Should Be Standing and Sitting at Work

For years we've been warned about the dangers of a sedentary lifestyle. Who could forget the terrifying news that sitting is as bad as smoking? If you're not sure if you're sitting too much, these new scientifically backed recommendations on how much standing, sitting, and stretching you should be doing every workday will help you out.

According to Dr. Alan Hedge, a professor of ergonomics at Cornell University, your workday should include a balance of sitting, stretching, and standing. In fact, he warns that too much standing is just as bad as too much sitting, since prolonged standing can lead to back pain and other issues down the road. Here's the ideal formula for office workers he recently recommended to The Wall Street Journal: for every 30 minutes at your desk, you should sit for 20 minutes, stand for eight minutes and then move around, and stretch for two minutes. If you're not sure how to appropriately stretch at your desk, these five stretching moves will get the job done.

This mix, Dr. Hedge says, is ideal for increasing bone density and reducing risk of disease, but it's also a great formula for weight loss. Since standing burns one-half to one calorie more than sitting, over a few hours that represents hundreds of calories burned . . . by doing nothing other than standing. Oppositely, sitting for more than an hour "lowers the levels of the enzyme lipoprotein lipase, which causes calories to be sent to fat stores rather than to muscle," says Dr. Hedge, meaning you can literally stand your way to a better fat burn at your desk.

from POPSUGAR Fitness

Run 4 Miles in 40 Minutes With This Soundtrack

In the middle of the great run, there's nothing worse than having to search for a song that fits your speed. Luckily, this playlist takes the skip time out of the equation. All the songs included here have a 150 BPM - the perfect tempo for you to comfortably hit a 10-minute mile. Just warm up, subscribe to this eclectic Spotify playlist, and plug in. Let's get moving!

  1. "Start Over" - Beyoncé
  2. "Big Ideas" - LCD Soundsystem
  3. "Shake It" - Metro Station
  4. "E.T." - Katy Perry
  5. "All I Do Is Win" - DJ Khaled
  6. "Do-Wah-Doo" - Kate Nash
  7. "Readymade" - Red Hot Chili Peppers
  8. "No Sleep" - Wiz Khalifa
  9. "Armistice" - Phoenix
  10. "Go-Go Gadget Gospel" - Gnarls Barkley
  11. "The Way We Get By" - Spoon
  12. "Much Finer" - Le Tigre

If this mix doesn't suit your musical tastes, check out all our workout playlists here. Remember: you will need to download the free Spotify software or app to listen to our playlists.

from POPSUGAR Fitness

The Perfect Breakfast Smoothie For Coffee-Lovers

The Important Health Services Planned Parenthood Is Providing on Pink Out Day

If you've noticed people wearing pink or changing their profile pictures to a pink image with #StandWithPP, it's because they are participating in Pink Out Day, an initiative by Planned Parenthood that's calling attention to women's reproductive rights and getting people to rally all over the country. In the organization's own words, Pink Out Day "will be women and men nationwide standing together to say: We're not backing down, not today, not ever."

No matter your political affiliation, it's important to know what exactly this day means and the health services Planned Parenthood provides to thousands of women every day, like breast exams, Pap tests, and contraceptives. Today, the nonprofit is offering free STD testing in 28 cities, including Atlanta, Houston, and Washington DC. You can view the full list of cities here. Planned Parenthood is also matching all donations, today only, up to $50,000.

It's not a coincidence that Planned Parenthood created this event in the wake of recent allegations of the organization's use of aborted fetuses for medical research; it's in response. The New York Times reports that Pink Out Day "will coincide with a House Oversight and Government Reform Committee hearing on Tuesday morning about the allegations against Planned Parenthood," so today is a day for all those who support Planned Parenthood to come together and make their voices heard.

from POPSUGAR Fitness

Follow These 11 Steps to Reach Your Goal Weight

The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.

  1. Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
  2. Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
  3. Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
  4. Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:

    7 a.m. - Breakfast
    9:30 a.m. - Snack
    12:30 p.m. - Lunch
    3:30 p.m. - Snack
    6:30 p.m. - Dinner

    Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.

  5. What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
  6. Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
  7. Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
  8. Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
  9. Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
  10. Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
  11. Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."

from POPSUGAR Fitness

10 Photos of Car-Free Paris That Will Make You Want to Move There Immediately

Over the weekend, the citizens of Paris breathed a little easier when much of the French capital went car-free for a day. The event was in part to mark the upcoming United Nations Conference on Climate Change, which will be held in Paris in November, but it also was for another very good reason - Paris is a very polluted city, even holding the distinction of having the worst air quality in the world for a brief period earlier this year. Residents and tourists enjoyed the fresh air with a day full of biking, walking, and yoga, and city officials are considering a permanent partial car ban to make Paris a more pedestrian-friendly, healthier city by 2020. If exploring the City of Light on foot or bike is on your bucket list, these dreamy photos of pedestrians taking over city streets will convince you to book a trip in time for the next Paris sans voiture event ASAP.

from POPSUGAR Fitness

Don't Feel Like Working Out? This Amputee Offers Instant Inspiration

This is what real positivity looks like. I know Emilee's going to inspire you as much as she inspires me.

Posted by Ellen DeGeneres on Monday, September 28, 2015

We all have those days when we don't feel like peeling ourselves away from our warm bed to hit that early morning workout. For those times, channel the energy and determination of 21-year-old Emilee. After losing her right leg and suffering a broken back, broken ribs, facial fractures, and brain trauma in a horrific car accident two years ago, instead of going to college like other kids her age, she's had to make it her job to go to rehab every day. Her amazing positivity is sure to inspire you to do the hard work you need in order to meet your body's goals.

from POPSUGAR Fitness

Eating a Super-Clean, Plant-Heavy, Whole Foods Diet? You Might Have Fruit Belly!

A little discussed phenomenon is disturbingly common among health-conscious eaters, especially those diligent about eating plenty of fresh vegetables and fruits, low-fat dairy products, and whole grains. Granted, not very primal, but even super-primal-aligned folks suffer from digestive difficulties related to eating their abundant servings of veggies and fruit. The condition is called Fruit Belly—a […]

from Mark's Daily Apple

You've Never Seen a Pole Dancer Like This

Pole dancer :)

Posted by on Monday, September 28, 2015

When most people think of a pole dancer, a thin, toned, and strong woman probably comes to mind. But this video pretty much shatters that image - you'll be stunned! Although not your typical "pole-dancing material," this guy's skills and strength are jaw-dropping. If you've always wanted to try it but didn't think you had the "right" body, this is sure to inspire you to finally sign up for that class you've been dying to try.

from POPSUGAR Fitness

This Is What It Takes to Be LeBron James

Striving For Greatness: An UNINTERRUPTED Original

I was born with God given talent, but I PROMISE you that when the bright lights go down I am grinding it out and working my tail off to get better. I will never cheat this game… Catch the full series on UNINTERRUPTED #StriveForGreatness #UNINTERRUPTED #IPROMISE

Posted by LeBron James on Wednesday, September 23, 2015

LeBron James is starting his 13th year in the NBA, and although he's well known for being one of the most outstanding players to ever play the game, it doesn't come easy. He said, "I was born with some God-given talents, and I understand that, but I work my ass off, I work my tail off, every single day." What he may have previously accomplished doesn't matter - LeBron believes every aspect of his game can improve. Here's a glimpse at some of the work he does with his trainers to meet his goal - to be number one at the end of the year.

from POPSUGAR Fitness

Focus On: 21dayfix

Another Beachbody workout down! A group of lovely ladies and myself just wrapped up 21dayfix this past weekend. Since some of us were doing the original workout, others were doing the Extreme, some were doing the meal plan, and others (including myself) were not, the group was really focused on clean eating and group motivation. […]

from The Fitnessista

25 Hot Dudes Who Love Yoga

There's nothing better than meeting a handsome man who loves yoga - and a little eye candy during a tough practice never hurts! If you're not sure about hitting up your local studio tonight, check these 25 impressive Instagram shots of strong and steamy men breathing deep while holding Handstand, Warrior 2, and much more. Let's just say these guys will encourage you to make moves to class.

from POPSUGAR Fitness

Want a Tighter Butt? Then You Better Start Doing This

There was a lot of groaning happening during celebrity trainer Kit Rich's class; her mantra of the day seemed to be "just 10 more seconds, and get lower!" It didn't matter how pretty our location was - poolside at the W Los Angeles - every plea for 10 more seconds sounded like pure torture. That is until Kit explained the method behind her madness: "The lower you drop, the higher your butt." And who wouldn't want a natural butt-lift?

It's a simple tip that Kit says women should apply to the basics of butt building - namely squats, lunges, and all their variations. Her advice is to do a set of squats or lunges as you normally would, but before you come out of that last rep, sink into the exercise a little deeper and hold there for five to 10 seconds, and then drop even lower, holding for another 10 seconds. But it doesn't end there - sink even lower, and now pulse for a count of 10. With every progression, Kit advises to maintain even breath and to check in with your form, especially being sure that your core and glutes are engaged and that your knees are behind your toes. "All of this will help you get through the progression easier," she says.

If you're ready for a little butt-lifting of your own, start with this how-to on doing a basic squat. Then, on the very last rep of each set, be sure to incorporate Kit's method for dropping it low!

from POPSUGAR Fitness

Believe Us When We Tell You: Kale Chips Couldn't Be Simpler to Make

Episode 289 – Dr. Richard Maurer – The Blood Code

Download Episode Here Featuring guest: Dr. Richard Maurer The Blood Code: Unlock the Secrets of Your Metabolism   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… Continue Reading

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

Monday, September 28, 2015

The 25 Best Bodyweight Exercises

Whether you've let go of your gym membership or you're spending more time shaping up from home, these effective no-equipment moves need to be part of your strength-training routine. You might be all about cardio for that big calorie burn, but a recent study found that strength training burns roughly twice as many calories per minute as previously thought - score! If there's a specific part of your body you want to try working with a new move, then click below to jump to the right place.

[Upper Body] [Core] [Lower Body] [Plyometrics]

from POPSUGAR Fitness

Carrie Underwood's Workout Advice For Moms: "Your Kids Really Need to Work Around Your Schedule"

Between touring, an upcoming new album, and promoting her Calia by Carrie fitness clothing line, you can say that Carrie Underwood doesn't have a lot of free time. But the country singer and mom to 7-month-old Isaiah still knows how to fit in a workout - she even fit in a few pull-ups while recently at the playground with her son, proving that when it comes to multitasking, she's a pro. At her recent Calia by Carrie fashion show during New York Fashion Week, we asked Carrie for her best advice for busy moms like herself. Her answer? Make an outdoor workout a family affair. "It's easy to incorporate them into what you're already doing. Your kids really need to work around your schedule," she said. "I've gone for runs outside pushing the stroller around and done workout stuff and [Isaiah] was just looking around and was completely content with being outside."

If your kids are older, Carrie still has advice: go somewhere where they can play and you can "do stuff around them." The biggest takeaway, she said, is to remember that when you're exercising with your kids, you're being a positive role model. "[You're] saying, 'OK, this is what I do to take care of myself. You have to take care of yourself [too],'" she explained. Fall temperatures make exercising outside an ideal way to work out - try Carrie's leg workout the next time you're at the park!

from POPSUGAR Fitness

10 Hot Rock Climbers We Want to Head Outside With

If you're in need of a little fit eye candy, we've got you covered. All 10 of these strong rock climbers are lean, limber, and clearly take fitness past typical limits. You might just be tempted to join your local rock-climbing gym after checking out these photos.

from POPSUGAR Fitness

Want Abs Like Gigi Hadid? Get Ready to (Literally) Kick Some Butt!

If you follow the fashion world, you definitely know about Gigi Hadid. The daughter of Real Housewives of Beverly Hills star Yolanda Foster is making waves as a runway model, Sports Illustrated swimsuit star, and all-around A-list socialite . . . but while many people are concerned with her (admittedly gorgeous) fashion choices, we've been wondering about her abs! One scroll through her Instagram feed reveals that she is athletic and healthy and has a great time staying in shape - so obviously we're dying to know her secrets. Keep reading to learn all about Gigi's diet and fitness routine, and spoiler alert: she literally kicks ass to maintain her fit bod!

from POPSUGAR Fitness

Oh, pumpkin tree

Hi friends! How’s the day going? I’m so happy you’re excited about the White Plum giveaway. It’s a great one, so be sure to get your entries in there. Oh pumpkin tree, oh pumpkin tree, how beautiful your… squashes? Tomatoes? What are those things? (I just googled and they’re Japanese pumpkin branches. Not sure if […]

from The Fitnessista

12 Low-Carb Lunches to Pack For Work

If you're looking to cut back on carbs, that daily sandwich at lunch is not going to fly. Finding new recipes that will leave you feeling satisfied can be tough since fewer carbs means extra protein and healthy fats are even more essential. Look to these five delicious recipes that all fall under 15 grams of carbs per serving but still remain high in nutrients.

- Additional reporting by Leta Shy

from POPSUGAR Fitness

This No-Equipment Workout Sculpts Sexy Arms Fast

Get a strong upper body with this quick five-move workout that targets your arms, shoulder, back, and core. Pickle jars and heavy boxes? No big deal! Read on for the workout, and get ready to impress.

from POPSUGAR Fitness

Meet Your New Favorite Snack: Spicy Roasted Chickpeas

The 3-Ingredient Vegan Caramel You'll Want to Spread on Everything

Celebrate Fall With Flourless Pumpkin Chocolate Bars

We've Unwrapped the Calorie Counts of Your Favorite Halloween Candy

Who isn't tempted by a little fun-sized trick-or-treating candy? From the tiny Reese's Peanut Butter Cups to the Snickers bar you can wrap your hand around, there are Halloween candy jars everywhere these days. Remember, the little indulgences add up - just because they're small doesn't mean they are calorie-free. Take a look at the chart below and see how your fave candy stacks up.

1 treat size (fun size) Calories Fat (g) Sugar (g)
3 Musketeers 63 2 10
100 Grand 95 4 11
Almond Joy 80 4.5 8
Baby Ruth 85 5 10
Butterfinger 85 4 10
Charleston Chew 30 0 10
Dots 70 0 11
Heath Bar 77 4.7 8.7
Hershey's Bar 67 4 7.7
Jelly Belly Jellybeans 35 0 7
Kit Kat 70 3 7
M&M's (Plain) 73 4 11.5
M&M's (Peanut) 90 4.7 9.1
M&M's (Peanut Butter) 95 4 11.5
Milk Duds 40 2 6.3
Milky Way 80 3 10
Milky Way Dark 81 3 11
Mike & Ike 50 0 9
Mounds 80 4.5 7
Mr. Goodbar 90 4 7
Nerds 50 0 12
Nestle Crunch 60 3 7
PayDay 90 5 8
Raisinets 67 2.7 9.7
Reese's Peanut Butter Cup 110 6.5 10.5
Reese's NutRageous 95 5.5 7.5
Skittles 80 .8 14.5
Snickers 80 4 8.5
Snickers (Peanut butter) 130 7 12
SweeTarts 10 0 2.4
Take 5 100 5.5 9
Twix 80 7 8.5
Whoppers 100 4 13
York Peppermint Pattie 60 1 11

from POPSUGAR Fitness

Watch This Video If You Need to Lose 5 Pounds or More

Wow, okay so I thought I would get some advice from a nutritionist. I saw the amazing Zana The Library & Little Library Super interesting. I need to 'stabilise sugar addiction' as that helps build up acid which may be contributing to my sore knees, so I can try stabilising insulin & reducing acid by avoiding bread. I love bread. Don't quote me on this, she explained it much better than I can. So to try, no bread for a week. This will last 3 hours max. Here comes the science bit, for my stats, a healthy body fat percentage is 19-28% ish . That is for optimum body usage, (if it was for my Pumpum usage alone I would be classed as healthy, if anything I would classify it as underfed, I don't have a fat Pumpum, okay I digress) the point is guys I'm at 34% which I'm like, well that's fine, I'm all good hello?!!... but then she showed me this.....

Posted by Luisa Omielan on Monday, September 28, 2015

If you fell in love with Luisa Omielan, the comedian who was loving her body and hating on thigh gaps, you're going to adore her even more in this candid video where she mourns for spare fat she doesn't want to let go. If dropping five or more pounds is on your list, this could be the visual inspiration you need to keep at it.

from POPSUGAR Fitness

MAC Cosmetics' Self-Love Campaign Aims to Instill Confidence and Empower Women

When MAC Cosmetics decided to cast the faces of its new line of Fall makeup, the company turned to fans, not professional models - an inspiring idea dubbed MACnificent Me. Among the six lucky winners who were flown to NYC for the chance of a lifetime was Luzmaria Vargas, a woman from Anaheim, CA, who feels especially happy to be in front of the camera.

Luzmaria admittedly struggles with self-confidence and body image. "Some people think just because you're overweight, you don't have feelings," she said. "But with this, I'm going to prove . . . I don't have a gorgeous body; I mean, I don't think I'm beautiful, but look at where I'm at. It was really the inside that counted, and I don't need to be a size two . . . I'm here."

She totally rocked her photo shoot and let her confidence shine, and she wants her experience to inspire others who struggle with the same issues. Watch the emotional video above, and then read one woman's journey to realizing that she didn't need to be thin to feel whole or content. Having a healthy body and mind is what matters - you can't let the numbers on the scale or others' opinions of you dictate the happiness you deserve.

from POPSUGAR Fitness

Skip the Squats, and Do These 13 Booty-Sculpting Moves Instead

Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.

from POPSUGAR Fitness

This Amazing Nike Ad Will Bring a Tear to Any Runner's Eye

Anyone who has run a half or full marathon will tell you there's nothing easy about the process. It's one hell of a mental and physical struggle, and this amazing Nike ad just gets it. Between the Aretha Franklin music, those crushed cups on a foggy San Francisco street, and spot-on narration from actress Rooney Mara, you'll laugh then tear up in a matter of sheer seconds - not too far off from the emotional roller coaster that occurs during your first big race! Whether you're a new runner or you have a ton of marathons under your belt, this smart, sweet, and empowering video will hit home.

from POPSUGAR Fitness