Saturday, April 30, 2016
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You Want to Run Faster? Here's How You Need to Train http://ift.tt/1r5oadV
When you first start running, it's important to think of yourself as a tortoise and not a hare, slowly easing yourself into running two to three miles a day, three to five days a week for about two months at a comfortable pace. This way, you can cover a lot of ground yet still build endurance while minimizing injuries. No one wants to get hurt while trying to do something good for themselves - right?
Related: 25 Must-Know Tips For Runner
Once you've found your pace, you'll notice that you feel stronger and in better shape. But, to avoid hitting a plateau where you stop progressing, it's a good idea to move out of your now-comfortable cruising pace and push yourself to run faster by doing tempo runs. This type of speedwork challenges you to run beyond of your normal pace for a steady period of time (rather than in short bursts like interval training). To start training with tempo runs, we suggest 10-minute tempo runs for beginners, 20 minutes for intermediate runners, and 40 minutes for advanced athletes. Pushing your pace with a tempo runs makes you run faster but at a speed that you can handle for an extended period of time.
Related: Your 5K Playlist: 8-Minute Mile
When you do your first tempo run, find that comfortable yet hard pace that will force you to challenge yourself while listening to your body. Experiment until you find a pace you can sustain without beginning to struggle. Help figure the pace out by giving yourself a talk test - asking a question like "Pace OK?" should be possible, but a conversation shouldn't be. You should aim to do a tempo run every seven to 10 days, but as you progress, keep this simple formula and add a couple minutes to the tempo run portion of your workout.
Motivating yourself to get past your comfortable running pace is important, but it's also important to make sure you aren't hurting yourself in the process. Feeling faint, lightheaded, nauseous, or shortness of breath are just a few of the symptoms that could indicate something serious, so it's important to stop running if you experience any of these.
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Friday, April 29, 2016
This Move Will Do Serious Work on Your Abs http://ift.tt/26CAy5T
You've mastered the plank. You've schooled the side plank. Now you're ready for the next challenge: a side plank with reverse fly. This challenging plank variation works just about every muscle in your body while also giving your core an extratough workout. Side planks already do a good job at working the side body, and adding a reverse fly into the mix will also tone the shoulders. Start working this into your strength-training routine, pronto!
Related: Feel the Burn in This Challenging Plank Variation
- Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor.
- Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep. Squeeze your inner thighs together for added stability.
- If you feel unstable in this position, split your legs, bringing your right leg forward to steady yourself.
- Do 10 reps before switching sides.
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This Sexy Power Yoga Playlist Will Heat Up Your Practice http://ift.tt/21kmNFe
Last month, our team at POPSUGAR got to try "the SoulCycle of yoga" at Ritual Hot Yoga in San Francisco. The high-powered class was one of my favorite yoga practices to date for a number of reasons.
For one, the heated class is set in the dark, so even if your face is a faucet of sweat, you're not worried about it. Mats were rolled out for us, as well as full-size and face towels. Instructors were in different parts of the room so you could have visual cues, while one instructor guided us through the flow verbally. During Savasana, instructors give neck and shoulder massages, while placing cold lavender towels over your eyes and face (yes, I'm serious).
But that's not even the best part! My favorite part of the class, and where the SoulCycle association comes from, is the beat of the flow. Or rather, how you flow to the beat. Each breath and movement is rhythmically timed, making it feel like a fusion of dance and yoga (I was really into it). This high-energy mix of songs was fun, intense, and decidedly sexy. It really helped us stay in tune with our bodies.
You start the practice with seated meditation, which is reflected in the playlist for a little over four minutes. Then the music immediately picks up, and you're ready to roll into a challenging, steamy hot practice. The practice ends with a cooldown song and a Savasana track. If you want to get the full experience, chill a lavender-soaked towel in your refrigerator to have on hand for your final rest.
Related: A Heat-Building Yoga Sequence
You're going to love this playlist - try using it to set the tone for your at-home practice. Dim the lights, light some candles, get your towels ready, turn up the heat a little bit, and sweat to the beat!
If this mix isn't your speed or style, check out all our workout playlists here to find something that suits your needs and taste.
Remember, you will need to download the free Spotify software or app to listen to our playlists.
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This Bodyweight Move Is the Perfect Combo of Cardio and Core Work http://ift.tt/1O1v75d
You've got your jumping jacks dialed, and you know how to do a plank . . . but have you tried plank jacks?
This core-plus-cardio move will get you sweating, raise your heart rate, warm your arms, and work your legs. Make sure you keep your spine neutral! Here's how you do it:
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
- Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.
Related: How to Do an Under-the-Fence Kick
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A Friendly Reminder That It's OK to Love Your Body Exactly How It Is http://ift.tt/1NGWGFR
You know how Justin Bieber says, "if you like the way you look so much, then you should go and love yourself"? That's true as hell, girl! You SHOULD love yourself, regardless of where you are in your fitness journey. Let these motivating (and sometimes really funny) quotes from Instagram remind you that yes, you're perfect, you look great, and you're awesome. Let the self-love commence!
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The Intense Preparation Olympian Kerri Walsh Jennings Is Undertaking Before Rio http://ift.tt/26CavM5
With her eyes set on another Olympic gold this Summer, volleyball player Kerri Walsh Jennings has been following an intense training schedule in preparation for the Games. On the heels of announcing her partnership with KT Tape, the 38 year-old mother of three recently chatted with us about her workouts, eating habits, and mental focus.
"It's been an emotional, physical, and mental growth since the last Olympic Games," said Walsh Jennings. After winning the 2012 gold medal in London, her longtime teammate Misty May-Treanor announced her retirement - something Walsh didn't see for herself anytime soon.
With hopes of a fourth gold medal, Kerri found a new partner in April Ross. The two athletes are each other's biggest motivators, said Walsh Jennings. "Every day, [we] challenge each other. I admire her and I respect her. I want to rise with her. I feel like we're doing it together." And they are definitely doing it! The dynamic duo currently tops the US women's team and is earning medal after medal at international competitions.
Walsh Jennings's eternal drive for improvement in all areas helps propel her to be a better athlete. "I am really committed to just growing and evolving my entire life." She accredits much of her success and strength on the court to motherhood. "My children have taught me so much," she said. "The mommy in me wants to be an amazing role model for my kids. The Olympian in me wants to be a hero." Walsh Jennings continued, saying that it's her three children that take her passion for the game to the "next, next, next" level.
To see what the next level looks like for an Olympian, go behind the scenes to see how KWJ trains, check out more about her happy mommy life, and find out what she's learned that's helped her ascend to the top of her game.
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Friday Faves http://ift.tt/eA8V8J
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Family Loses 335 Pounds: A Piano Family Update http://ift.tt/eA8V8J
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You've Got the Shoes, You've Got the Shorts - but Do You Have Runglasses? http://ift.tt/1WuYL9t
As the sun continues to burst through the colder weather in all its golden gloriousness, you may want to shield your eyes - literally, though. There's a ton of focus on wearing sunscreen, which is great; SPF is so crucial to protecting your skin from harmful UV rays while you're out on a run in the sun. But your eyes need some lovin', too!
Although you can wear pretty much any kind of sunglass style while running, there are a couple qualities you want to make your workout more comfortable. Your shades should be lightweight or polarized, or both. While most running sunglasses might make you look like you're auditioning for the roll of a cyborg in the latest Terminator sequel, these are actually pretty attractive, and you can wear them to the pool or beach after you get your miles in.
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Thursday, April 28, 2016
2 Dude Moves That You Need to Add to Your Workouts http://ift.tt/1rm3X3W
The last time you went to the gym with a guy, you might have discovered something. It wasn't that Beyoncé's new clothing line really is eerily similar to Lululemon. It also wasn't that guys seem to only own shirts without sleeves when they train these days. You learned that you and the guys in your life have pretty dissimilar routines. Sure, the basics are all there for both of you. You do cardio, he does cardio. You use machines, he uses machines. You lift weights, he lifts weights. But there are some moves that he does by the weight rack that you never do. And we think there's a problem with that.
The old misconception that lifting weights makes women look like men has been disproven a million times. You're strong; you work out. So why aren't you doing the same moves as the guys? Let's debunk the myth even further and, with the help of top trainer Kendall Wood, NASM CSCS and coauthor of Core Fitness Solution, pick out two moves that guys do that women should also do to look even more fit than ever before.
The Preacher Curl
The very name of this move sounds sacrilegious but that's not why you avoid it. In fact, you probably don't do this move because of its reputation of building bigger peaks on the biceps. You're also bypassing it because the preacher bench is in that area where the sweatinest, noisiest, and biggest guys hang out. They think it's their spot, but that's a bad excuse to miss out on the benefits of this exercise.
Here's why you need to do this move: tight, toned arms for life! We figured that would get your attention.
Here's how to do it: sit on a preacher bench (yep, it looks a little like a pulpit), place your elbows on the pad facing away from you, holding a weighted bar with your palms up. Slowly curl the bar up to the top and slowly return all the way down to just above the weight rack.
Wood's expert tip: the preacher curl is all about positioning. Make sure your chest is against the pad and your seat isn't too high or low. Your body should make a 60-degree angle with the floor.
The Deadlift
Let's be honest: the deadlift makes a day of back-breaking hard labor look like a day at the beach. It looks hard but that's not why you avoid it. You stay away from this move because your back already hurts enough and thinking about this move makes your lower back sore. You're probably also not doing this move because you don't want a big, manly bodybuilder's back. Interesting excuses, but without any real merit if you do the deadlift properly.
Here's why you need to do this move: total body strength; lower-back pain relief; a tighter butt; shapelier shoulders, arms, and legs - basically the move might just change your life.
Here's how to do it: standing with your feet shoulder-width apart, squat down by bending your knees to almost 90 degrees, keeping your chest forward and not slouching your shoulders and back. Grab the bar in front of you with both hands, palms facing behind you and with a grip wider than shoulder width. Lift the bar by extending your hips and straightening your legs. Make sure to stand up straight at the end of the move by pulling your shoulders back.
Wood's expert tip: keeping your spine straight throughout this move is your key to success. Don't drop your shoulders or lean forward to account for the weight. Keep it simple: straight up and straight down.
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This 1 Bodyweight Move Will Help You Be a Better Runner http://ift.tt/1WVGK4L
Ready to tighten and strengthen your core while building your obliques? The side plank march exercise is great for targeting the sides of the body, which are often weak and underdeveloped - inluding the hard-to-isolate glute med.
Runners will love this exercise that helps develop lateral stabilization, i.e. no side-to-side swaying of the pelvis, which can put serious strain on the low back, hips, and knees. Because it's a one-sided exercise, it helps with general strength and corrects muscle imbalances (we all have a stronger side), all while your body is mimicking the motion of running on a different plane.
Here's how you do it:
- Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
- Lift your hips off the ground, creating a straight line from shoulder to ankle.
- Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
- Do two sets of six smooth and controlled reps on each side.
This move is challenging, but you can work up to it with side planks for beginners and the intermediate-level side plank crunch.
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If You're Dairy-Free, This New Plant-Based Milk Is Going to Change Everything For You http://ift.tt/1Tz06da
If you're vegan, not a fan of dairy, or simply lactose intolerant, then get excited - we've made a pretty awesome discovery, and we think you're going to like it.
Of all the plant-based milks, it can be hard to choose one. Which has the most protein? Which goes best in coffee? Am I getting enough vitamin D? Does this even taste good? We hear ya, and so did the folks over at Ripple, the latest plant-based "milk" to hit the market.
Ripple is made from pea protein, organic sunflower oil, organic cane sugar, algal oil (for omega-3s), vitamins, and minerals. With eight grams of protein per serving, this alternative milk certainly packs a punch. Each flavor is vegan, non-GMO, gluten-free, and nut-free. The original flavor even has half the amount of sugar per serving as a glass of dairy milk (the unsweetened one, which we did not taste, has zero sugar).
We know what you're thinking - what does this stuff taste like? We'll let our taste test do the talking.
Original
Calories: 100
Somewhat flavorless (on purpose!), this blend was like a cross between soy and almond milk. Comments included "tastes like cow/almond milk, which is the point, right?" and "tastes like the real thing." Our colleagues said, "I could drink this daily," and "good for cereal." The only negative comment was "really bland," which is true for all milk, no?
Vanilla
Calories: 135
The positive reviews overflowed for the vanilla Ripple. "I would put this in my coffee for sure! Love!" and "Awesome! Basically a melted milkshake" were some of our favorite responses. They also thought this would be "good for smoothies" and a "really good milk substitute." We plan on adding this to our coffee and smoothies ASAP.
Chocolate
Calories: 145
Also well loved was the chocolate Ripple, which was reminiscent of the dark chocolate Silk almond milk you can get at the grocery store. There was one suggestion that it would be "a tasty hot chocolate substitute" if heated up. "Delish!" "So good!" "Love this one!" "Perfectly sweet!" and "Really good!" were all the positive reviews, with negative ones being "Tastes like a protein shake" (makes sense), "Reminds me of SlimFast," and "Don't love the aftertaste." Despite some of these more critical reviews, this blend got the highest rating.
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How to Run a Half Marathon Without Hating Life For the Next 3 Days http://ift.tt/1qZtsaP
You know how they say, "third time's a charm"? That proved to be unbelievably true when it came to my half marathon recovery. It went like this: first race, figuring it out; second race, totally blew it; third race, BINGO.
Very much like Goldilocks, it took a little trial and error, including totally destroying my body on round two. But I learned from my failures, and I'm here to help you not make my mistakes. Here's how you recover from a half marathon to prevent that crippling, I-got-hit-by-a-truck soreness for three days after running the 13.1 miles.
- Eat a banana: This is my go-to. After races one and three, I inhaled a banana (and a chocolate milk, but I don't know if I can recommend that). Race two? No banana. I obviously don't attribute the entirety of my recovery success to the banana (that's one glorified fruit), but I think it definitely helped with muscle cramping and blood sugar. Thanks, potassium!
- Drink lots of water and replace electrolytes: Hydration is key. If you've had some Gu or gels, you need to drink even more water to get your stomach recalibrated and prevent a postrace stomachache. Make sure you're drinking plenty of water throughout the next few days, too.
- Foam roll and stretch: Take a few minutes after your race and dedicate that time to rolling out and getting your muscles massaged. This is so important for circulation and recovery.
- Rest and eat a full meal: Don't go too hard postrace. Celebrating is totally encouraged, but give your body enough time to recuperate from the intensity of your workout. Replenish nutrients and refuel your body with a complete meal. Get enough sleep to ensure your muscles are repairing themselves. Be sure to incorporate food some anti-inflammatory foods, like sweet potatoes and berries, to help support your recovery.
- Skip the booze: This is certainly not a hard and fast rule, just something that worked for me. If you want to crush a beer after you crushed a PR, then by all means, celebrate! For me, the alcohol did not sit well on an already acidic stomach, and if you have a sensitive postrun stomach, you'll encounter similar malaise. Additionally, you're already pretty dehydrated, and alcohol will counteract your attempts to replenish fluids and electrolytes.
- Ice: If you're feeling pain or intense soreness anywhere, be sure to ice that area; 20 minutes on, 20 minutes off. This will help reduce swelling and can alleviate pain. You can also pop a few ibuprofen to mitigate inflammation and pain.
- BCAAs: You're going to want a recovery drink to replace branched chain amino acids (BCAAs). I drank one consistently starting the day before the race, actually, and then after the race and for the next couple days to make sure my body and muscles were hydrated and nourished. I've used Nutribolics Anabolic State ($30) - which is literally from bodybuildilng.com, so you know it's not messing around - and recently switched to Arbonne PhytoSport After Workout powder ($50). Both are excellent sources of BCAAs.
- Walk it out: Nearly everyone - coach, fitness writer, trainer - will tell you to go for a short, easy shakeout run the next day. For me, this is usually too much, so I opt for a walk. I just ran 13.1 miles; don't ask me to keep going! However, they're all correct. You don't want your muscles to stiffen up.
- Ice bath and hot bath: This one is tough, and you're not going to like it, but two athletes who crossed my half marathon training path encouraged an ice bath for either the day of or the day after a race. My anecdotal experience? It works. You'll feel like Jack from Titanic, you might cry, you might reenact scenes from the 1997 major motion picture, but your muscles will thank you. Submerge your legs for 10 to 15 minutes, and later that day you can hit up the jacuzzi or take a warm bath to make up for it and get the relaxation train in motion.
- Get a massage: If you're going to do anything, make sure you schedule a massage two days after your race. This is absolutely best thing I did in my recovery, and I believe it's imperative. Plus, it feels amazing! It's a massage!
All of that said, none of this will truly help if you don't train. The biggest mistake I made on race number two was not training and jumping straight into 13 unprepared miles (the 0.1 was manageable) - skipping your training runs is like getting in the express lane to torture town. Do yourself a favor and warm up your body with a solid half marathon training program. Postrace you will thank prerace you for the preparation.
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Surprise - Ugly Produce Might Be Healthier For You http://ift.tt/1WVhdZq
Fruits and vegetables that don't appear perfect are easy to skip at the grocery store because, of course, there are other prettier options. But in the case that there are no other options but produce with seemingly unappetizing deformities, don't hesitate to add it to your cart!
In an "unofficial experiment" reported on by NPR, orchardist Eliza Greenman tested the sugar content of scarred and unscarred apples; she found that apples that were visibly scathed had a higher sugar content than those that were unscathed. Greenman suspects that fruit that is scarred is "stressed" and therefore has more antioxidants.
Greenman's theory that uglier produce is healthier is corroborated by a few studies, NPR notes. In fact, two studies suggest scarred apples have a higher level of antioxidant phenolic compounds. The second study of the two claimed that scarred apples had 10 percent to 20 percent more phenolic compounds. More antioxidants are beneficial to our health because they propel repair at the cellular level. Essentially, produce that is ugly has had a more difficult time coming to fruition and is stronger as a result.
This doesn't mean we should only buy ugly produce, but it does mean you don't have to change your meal plan just because you can't find aesthetically pleasing fruit or vegetables at the store. So go ahead and grab carrots with extra limbs and funky-looking tomatoes!
Related: Taste the Rainbow: Colorful Antioxidant-Rich Foods and Their Benefits
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Would You Rather Exercise Intensely For 1 Minute or Moderately For 45? http://ift.tt/1SvI3FM
If you're constantly stressed about fitting a workout into your daily schedule, we have good news. A study published by McMaster University in Hamilton, Ontario, Canada, just released a report corroborating what exercise scientists have long hypothesized: shorter, high-intensity workouts are identically as effective as longer endurance workouts.
Scientists have speculated that high-intensity interval training is equally as beneficial for health as moderate workouts for some time, but studies have not supported the theory until now. After recruiting 25 out-of-shape men, scientists randomly split the sample into three groups: a control, who did not change their exercise regimen, a group who completed a typical 45-minute endurance exercise on a bike, and a group who completed interval training on a bike.
By the end of the study, the endurance group had ridden for 27 hours; comparatively, the interval workout group had ridden for six hours with 36 minutes of intense exercise. When the scientists compared the two groups, they found that their health improved almost identically; both groups' endurance increased by 20 percent, and their insulin resistance improved noticeably. They concluded that neither type of exercise was decidedly better than the other. When asked by The New York Times which type of exercise is more beneficial, Martin Gibala, who oversaw the study, replied: "if you are someone, like me, who just wants to boost health and fitness and you don't have 45 minutes or an hour to work out, our data show that you can get big benefits from even a single minute of intense exercise."
So those who can't find an hour in the day to exercise, high-intensity interval training might be your answer. Even if you squeeze in time for a longer workout, varying your routine one day won't hinder any advancements you've already made or your weight-loss goals.
Related: 20 Minutes and Done! Full-Body Workout
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Hilarious CrossFit Tweets That'll Make You Psyched For Your WOD http://ift.tt/1N3nqR7
It doesn't matter if you've been to CrossFit once or 100 times. These tweets will make you laugh off that WOD, that is, unless your abs are so sore it hurts!
If you put your ear up to somebody who eats Kale & Quinoa, you can actually hear them doing Crossfit.
- A_B (@Anon_imosity) April 21, 2016
i use crossfit to avoid my personal problems in life
- wario (@pizzaboyfriend) April 19, 2016
I tried to pay my Crossfit instructor in kale and infinity scarves today but then I remembered the pizza guy hates that nickname.
- Felix Felicis (@LuckoftheDraw86) April 22, 2016
friend: how hungover are you tho?
me: i ate 🍕 & I didn't go to CrossFit.
friend: omg. r u ok? should i come over?- raiza licea (@raizalicea) April 19, 2016
So I went to Crossfit today and we worked our arms out to no end. http://pic.twitter.com/SYIotdndpn
- Ah-lé Swelldoe (@Swelldoeee) April 19, 2016
Drove past a crossfit that was pumping Bob marley. That doesnt seem right. I dont feel like flipping over huge tyres was his thing.
- Matt Okine (@mattokine) April 21, 2016
I can hardly lift my legs enough to get into the shower. Thanks #crossfit -.-
- Cierra Danko (@cierrachappell) April 19, 2016
I'm never talking shit about crossfit again... That was the hardest shit I've ever done in my life....😥
- one guey (@3lovato20) April 19, 2016
*comes home from CrossFit competition* damn I wanna eat clean and be a serious athlete *orders large papa johns pizza for dinner*
- Melanie Richard (@Melanie_Claire7) April 18, 2016
My body always feels like it's dead after cross fit..
- grandi22 (@charliebitme22) April 18, 2016
My perfect CrossFit gym would be a warehouse full of movie and TV show reviews I disagree with and thousands of tables I could flip.
- Joseph Scrimshaw (@JosephScrimshaw) April 18, 2016
Crossfit... you win... hard to type.. can't lift fingers @lacyflurry
- Tori Haygood (@torilhaygood_4) April 19, 2016
Goodbye Crossfit. Hello Couchfit.
- Blurryface (@Roblablablahh) April 18, 2016
Related: Epic #FitnessFails Only CrossFitters Understand
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Why Weight Loss Doesn’t Promise Happiness http://ift.tt/eA8V8J
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Instagram Is the Most Important Part of Your Yoga Practice, Obviously http://ift.tt/24mvyjU
Does doing a headstand on a hard, unyielding floor of concrete make you "an oasis of tranquility"? Then you'll totally relate to JP Sears. His yoga practice is all about desperately seeking as much attention as possible posting to his Instagram account, even if that means putting his life in danger to get the perfect shot that "captures the shocking strength of my kundalini, the radiance of my vibes, and the magnificent decalcification of my pineal gland." I'm not even sure what that last part means, but it sounds truly amazing. If you're not posting to Instagram, are you even doing yoga?
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Sustainable seafood with Blue Apron http://ift.tt/eA8V8J
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The Struggles of Having a Social Life While Being on a Healthy-Eating Plan http://ift.tt/1rjOYrk
Parties and social events can be a struggle when you're on a healthy-eating plan - especially those that involve alcoholic drinks and greasy bites. But eating healthier doesn't mean you can no longer have fun. Even though you might be afraid to cave to bad habits when you're out with friends, it's still possible to stick to your healthier lifestyle and enjoy yourself. Here's what you might be thinking the minute you realize you have a social event coming up and you've just adapted a new healthy-eating plan.
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Wednesday, April 27, 2016
We Can Barely Comprehend How Good Avocado and Chocolate Taste Together http://ift.tt/1QBBmfv
Avocado and chocolate are amazing on their own, but imagine our surprise when we found that they somehow work together. Yes, you read that right - avocado mixed with chocolate. Given that avocado has a mild flavor, it takes on all the goodness of chocolate, but makes it even creamier. Besides tasting delicious and adding a boost of fiber, the addition of avocado also eliminates the need for dairy in classic dessert recipes.
Related: 15 Chocolate Protein Desserts
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Set Up For a Healthier Tomorrow With This Pre-Bed Routine http://ift.tt/1VD9tvZ
The one part of "becoming an adult" that has really been working out for me is having little routines. The routines themselves are malleable, but the structure itself has helped me get organized and set me up for success. Even if I totally mess my life up and end up in shambles, I know a great routine that'll put me back on track. Baby steps.
My morning routine has been a huge factor in setting the tone for a healthy, successful day. However, I discovered that a bedtime routine is equally important - not just for winding down and getting a restful sleep, but for helping you prepare for the next day. Try these things at night to have a better tomorrow.
Meal Prep
Look, sometimes this just means "make a five-minute chia pudding" and store it in bulk quantities in the refrigerator. Other times it's setting aside leftovers in portable Tupperware for lunch the next day (hello, delicious pizza from Sunday night!). If I'm going for advanced-level adulting, I'm making a healthy meal for tomorrow's lunch, and possibly prepping breakfast and dinner, too. I realized it doesn't take too long to cook up a little quinoa or chicken, chop some veggies, or portion out a smoothie pack. Your morning self will TOTALLY thank you for it, too.
Pack Your Gym Bag
When your gear is ready to go, you have no excuses. There's no "I forgot my shoes!" or "but . . . I can't go to class, I don't have anything with me," and you're not delayed in the morning trying to throw it together. There's less room for error (i.e., forgetting things) if you give yourself ample time in the evening, so you're less likely to forget your dry shampoo or extra socks. Also, you'll be mentally prepared for class the next day. Bonus points if you book in advance.
Prioritize Skin Care
Your morning is always so much better when you're not waking up to a fresh pimple (ugh!) or dried out skin. I start my evening routine with micellar water to remove makeup, then cleanse with a Clarisonic and my favorite soap, do a scrub or peel, then tone, mist, apply serum, and moisturize. If I'm REALLY going for it, I'll do an overnight hydrating mask. It sounds like a lot, but it takes less than ten minutes. I do it at the same time I brush my teeth, and it helps me mentally wind down, while making sure I have glowing skin the next day.
Diffuse Oils
The way I set up for a restful slumber starts with ambiance, and for me, that starts with fragrance. I set up my oil diffuser next to my bed with jasmine and eucalyptus, or ylang yang and jasmine. I also just discovered this incredible blend of patchouli, sweet orange, echinacea, and camellia from SukiShufu; I've been dabbing it on my wrists and immediately entering full-blown bliss mode. You can use this aromatherapy to set the tone for your evening meditation, or some nightime stretches to help you sleep. A rested you = a happier tomorrow.
Foam Roll
Speaking of stretching, if I haven't foam rolled during the day after my workout, I take a few minutes before bed to roll out my muscles to alleviate cramping and soreness from that day's exercise. You'll improve circulation, alleviate stiffness and soreness, and curb issues that might prevent tomorrow's workout from happening.
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Tucson adventures http://ift.tt/eA8V8J
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Q&A Wednesday: Getting Back On The Wagon…Should I Set a New Goal? http://ift.tt/10wyR9U
Q: hi Erika! What advice do you have for those who’ve started gaining weight back? Do you find the same old motivation that you started with or do you find a new goal? Short answer—and, really, short is all I’ve really got before Baby Sprout wakes up and goes HAM—is yes. Long-ish answer: We can’t […]
The post Q&A Wednesday: Getting Back On The Wagon…Should I Set a New Goal? appeared first on A Black Girl's Guide To Weight Loss.
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These Layered Smoothies Are Probably the Most Gorgeous Foods We've Ever Seen http://ift.tt/1qUDEBp
While we totally get that seeing food in your Instagram feed might not be the most exciting, just wait until you see what we have in store today: Layered. Smoothies. Sounds basic but definitely isn't. These gorgeous creations are just as beautiful as they are healthy, and we're salivating all over our keyboards looking at these stunning images of our new favorite art form.
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This Macro Counting Formula For Weight-Loss Is The Tool We've Been Missing http://ift.tt/1qUpi3Y
We recently learned all about the power of counting macronutrients, and why it's so much more efficient (and healthy!) for your body than simply focusing on a calorie count. By focusing on carbohydrates, protein, and fat, you can better optimize your diet for your physical, personal needs, whether you're boosting your metabolism, cutting fat, or building muscle.
Many of us want to know what it takes to lose weight, right? What's the optimal diet for weight-loss and fat cutting? What does that day look like? Our macro-counting expert, wellness coach Carrie McMahon breaks it down for us, and shows that slight adjustments can make huge differences in weight. "[Counting macronutrients] is a concept that is fairly new to most women," said Carrie. And just like LISS workouts, macro counting has "existed in the bodybuilding world for years, but it can be applied to real, everyday life.".
Related: Why You Should Be Counting Macros, Not Calories
Counting macronutrients can be tricky, but there are tools to help you stay on track (and do the math). Here's what you need to get started:
The Tools
- A meal tracker. Figuring out all these numbers can be super tough (and mentally exhausting). To focus more on your diet and how you're feeling, Carrie suggests the My Macros+ Tracker ($3).
- Your optimal caloric intake. Find your number with a calorie calculator online (many of them are free, including this one from FreeDiet that Carrie suggested).
- Carrie tells us to take the total amount of calories you need to consume for maintenance, and reduce that by about 10 to 20 percent, depending on goals. That will be your caloric target for the day. Example: if your maintenance number is 2,000 calories, your target will be somewhere from 1,600 to 1,800.
- Don't try to make huge cuts to your calories, as it can have an adverse effect. "I never like to make huge jumps to cut calories." she said. She suggests slowly cutting calories, little by little, to see how your body reacts. "There's no point in cutting off a huge chunk, feeling like crap and rebounding, when in fact you may only need to cut slightly to see weight loss results."
The Formula
Once you have your total caloric intake, it's time to break it up into macros - how many grams of fat, carbohydrates, and protein do you need each day?
Carrie's formula for weight-loss macro planning, or "cutting": 20 percent fat, 45 percent carbohydrate, 35 percent protein split. These percentages stay the same, but the calorie breakdown below will be different from yours based on your weight, height, age, and level of activity (how much you work out). Make sure you apply the 20-45-35 breakdown to your own numbers, as calculated via the FreeDiet calorie calculator.
Here's how you calculate macros: Use your the target number of calories, and plug it into these formulas. Let's say your target is 1400 calories - this is how that number looks plugged into the equations.
- (.20) x 1400 = 280 kcal / 9 (since there are 9 calories in every gram fat) = 31 grams of fat per day
- (.35) x 1400 = 490 kcal / 4 (4 calories per gram of protein) = about 123 grams of protein per day
- (.45) x 1400 = 630 kcal / 4 (4 calories per gram of carbohydrates) = about 158 grams of carbohydrates per day
Example total macro targets for the day: 31 grams of fat, 123 grams of protein, 158 grams of carbohydrates. That's a low fat, very high protein diet.
The Meals
This is how Carrie breaks up meals: breakfast, lunch, and dinner include all three macros (carbs, protein, and fat). There are two snacks built into the day: the first snack (between breakfast and lunch) is just protein and fat (no carbs), and the second snack (between lunch and dinner) is carbs and protein (no fat).
What does that looks in terms of foods? Use this guide to get a glimpse into what your days will look like (and think of this as a shopping list!). Keep in mind, you'll need to track all your foods in your app, in order to reach your target numbers. After a while, it'll start to feel like second nature and you'll have a much better idea of what your meals will look like on a day-to-day basis.
Good Carbohydrate Sources:
- Oatmeal, oat bran
- Sweet potato
- Brown rice
- All veggies
- All fruits
- Whole wheat breads, wraps, pitas
- Cereals
Good Protein Sources:
- Chicken, lean beef, fish
- Egg whites
- Cottage cheese, strained Greek yogurt
- Protein powder (Carrie says you can make protein pancakes, stir it into oatmeal or greek yogurt!)
- Tofu, tempeh
- Beans (be aware that they're also high in carbs)
Good fat sources:
- All nuts and nut butters
- Avocado
- Seeds
- Egg yolks
- Oils
- Cheeses
- Dark chocolate
What you choose to eat is up to you - there's no elimination with counting macros, it's just about being aware of your distribution, and knowing if you're getting enough of the right kind of calories. It'll take some work to get the hang of it, but in Carrie's words, "the results are life changing."
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10 Common Primal Mistakes You Might Be Making http://ift.tt/eA8V8J
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It’s Impossible to be Vegan: Lessons from a 10yr Old Girl http://ift.tt/eA8V8J
from The Paleo Diet – Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/24jEF4K
Tuesday, April 26, 2016
Livi-isms http://ift.tt/eA8V8J
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Our Favorite Yoga Move For Sculpted Abs http://ift.tt/1rgrcg2
Yoga is good medicine, but it's also great for strengthening your core. Watch this video to learn a fantastic ab sculpting move from Jennifer Ansiton's yoga instructor, Mandy Ingber. It will certainly help you connect to your center - the theme of Mandy's new book, Yogalosophy For Inner Strength.
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The Actor Who Played Goyle in Harry Potter Has New Career and It's So Slytherin http://ift.tt/241bQgU
Image Source: Everett Collection
Josh Herdman, whom you might know as the actor who played Gregory Goyle in the Harry Potter movies, has a new career. You might not actually recognize him, though, because he's now an MMA cage fighter and looks like a new person. We can't help but see a comparison between Goyle's pugnacious antics and Herdman's venture into martial arts. The 28-year-old's career change is not incredibly surprising considering his father was a boxer, but we're still stunned. Imagine if Goyle had Herdman's lethal skills on top of wizardry . . . !
Posted by ROC: Rise of Champions on Sunday, April 24, 2016
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If You Purchased Frozen Berries or Vegetables From Costco, You May Want to Check the Label http://ift.tt/1pCR83X
If you regularly buy frozen berries or vegetables from Costco's frozen food aisle, you should check the label and verify it's not in a group of products currently being recalled.
Canadian residents should toss out any Nature's Touch Organic Berry Blend products purchased between December 11, 2015, and April 15. Officials in Canada are investigating links between consumers contracting hepatitis A from the frozen fruit; 11 cases related to the recall were reported. Costco's other recall affects over 30 US states as well as Canada. Frozen food vendors Wellsley Farms Organic, True Goodness by Meijer, Organic by Nature, and Schwan's issued recalls on several products due to a potential listeria outbreak. If your freezer is stocked with sweet corn, green peas, or shelled edamame from one of these suppliers, you should dispose of the product.
For more information, visit the FDA's official announcement of the recall.
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This 12-Year-Old Accidentally Runs Half-Marathon, and We Reevaluate Our Lives http://ift.tt/1NQjb6f
We accidentally ate an entire pizza, and this 12-year-old girl accidentally ran a half-marathon. What? Yeah. LeeAdianez Rodriguez-Espada signed up for a 5K, which is already a badass move for a tween, and just kept going with it and tacked on another 10 miles. Because that happens sometimes!
LeeAdianez didn't realize she was in the wrong race until she was about four miles in, at which point she hit the "it's too late, I'm committed" stage (awesome). She completed the Rochester Half-Marathon in two hours and 43 minutes, which can be perceived as a killer half-marathon time (especially for an unplanned race!!) or the longest 5K in recent history.
Speaking of which, when Lee's mother realized that this 5K was taking a little longer than usual, she began to panic. Because nothing in motherhood prepares you to expect your child to accidentally run a half-marathon. Fortunately, the two were reunited at the half-marathon finish line, medal in hand.
And how does an accidental half-marathoner recover? With a nap, a large meal (sounds nice), and . . . a hike. This girl won't stop!
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15 Reasons to Work Out That Have Nothing to Do With Weight Loss http://ift.tt/1SysNod
Look, we all know that exercise can help you lose weight. We know it can build muscle. We know you get stronger, leaner, more toned . . . but did you know that exercise can clear your skin? Prevent osteoporosis? Improve your sex life?
Adding consistent workouts (of any kind!) into your daily routine can truly revolutionize your life. Here are some of the incredible, life-extending benefits you'll reap from physical fitness.
- Grow your brain: Exercise stimulates neural and mental development, even in aging brains. Studies show increased grey matter and sharpened motor skills after learning a new workout, as training your body can simultaneously train your mind.
- Sharpen memory: That same study - the one with the grey matter - reported on hippocampal neurogenesis, meaning the memory center of your brain (hippocampus) is making new cells, and thus improved. Having trouble remembering a few things? Hit the gym!
- Treat depression: Exercise, combined with meditation, has proven an effective treatment for depression, with similar results to anti-depressants. New neural cell growth stimulated by exercise counteracts the suppression of said growth brought on by depression.
- Boost your mood: The endorphins released from exercise will give you a surge of energy and a healthy mood-boost. You'll be feeling all the happy feels in no time.
- Sleep better: Working out at the end of the day can send you into a sound slumber. Research has found that if you're struggling with insomnia and restlessness, exercise could be the cure.
- Have more energy: In addition to reaping the benefits of better, more-restful sleep, studies show that exercise itself can boost energy and fight fatigue.
- Have a healthy outlet for stress: For many people, pounding the pavement for a run, jumping in the pool and going for a swim, or hitting the studio and taking a dance class is a natural release for general stress. It can even take the place of destructive emotional stress-eating.
- Have better sex: Speaking of stress relief . . . The mood boost and de-stressing from exercise will improve your drive, and your increased strength will improve stamina.
- Strengthen your heart: Your cardiovascular system will reap the benefits of routine fitness. You'll have a lowered, healthier blood pressure, better blood flow (so, healthier cells!), and a more regulated temperature. You'll also be better able to flush toxins out of the body thanks to increased circulation.
- Lower cholesterol: One of the benefits of weight management and a stronger heart is lowered cholesterol, meaning less chance of heart attack.
- Get better skin: The increased blood flow from your healthy heart will help "flush cellular debris" and can even clear up acne and eczema. The relieved stress should help give your visage a nice glow, too.
- Boost your immune system: Studies have shown that moderate exercise improves immune function; just make sure to take your rest days, because too much intense exercise can actually be detrimental to your health.
- Live longer: The fountain of youth? It's exercise, of course! A study showed an association between weight lifting and living longer.
- Keep your bones strong: By exercising consistently, you'll maintain solid bone density, which can prevent osteoporosis.
- Feel less pain: A 2014 study showed that aerobic training increased pain tolerance. More gainz, less painz.
Related:
- Stress Eat The Right Way With These Relaxing Foods
- This Is What Happens When You Don't Take A Rest Day
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The Best Plan to Train For Your First 10K http://ift.tt/1T2OMCN
If you've mastered the 5K and are ready to up your distance, then it may be time to run a 10K (that's 6.2 miles) - but don't train blindly. Follow this 12-week training plan created by physical therapist and running specialist Julie Ann Dougery of the CPMC Running Clinic. The goal: run a 10-minute mile race, and train injury free - both worthy goals in our book.
Related: PR This Summer: Train to Run a Faster 5K
If you can run three to five miles continuously without any pain, then this plan is for you. This program includes both tempo and speed work. But don't be intimidated by these new types of workouts; Julie swears they will "pay off huge come race day."
Key:
2 miles @12:05 = run two miles at a 12:05 minute-per-mile pace.
XT = cross training. Take a Pilates class, spin, swim, or hike - something besides running.
Rest = take a day off to get your body geared up for the next day!
Tempo run = a short run at a quick pace, only slightly slower than race pace.
Speed work = different types of interval training done at a track. Do note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speed work has you jogging between intervals for recovery.
How to decipher a speed workout:
Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool = run four miles total; warm up for one mile, and then do three repetitions of the 800-meter (two times around a standard 400-meter track) in 4 minutes and 40 seconds; between reps, jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.
How to decipher a tempo run:
Tempo Run: Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool = run a total of four miles; warm up for one mile, run two miles at a pace of a 10:26 mile, and then cool down running a mile.
| Week/ mileage |
Mon | Tues | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| ONE / 11-12 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 1.5 Mi, inc Warm; 2x400 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 6 Mi @12:05 |
Rest / XT |
| TWO / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| THREE / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| FOUR / 13 miles |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 4 Mi @12:05 |
Rest / XT |
| FIVE / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| SIX / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| SEVEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Easy Run Dist: 8 Mi @12:05 |
Rest / XT |
| EIGHT / 13 miles |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 4 Mi @12:05 |
Rest / XT |
| NINE / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| TEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| ELEVEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| TWELVE / 15 miles |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Speed Work Dist: 3 Mi, inc Warm; 2x800 in 4:40 w/400 jog Cool |
Rest / XT | Rest / XT | 10K Race Day 10K @10:11 Time 1:03:10 |
If you don't like running around the track, then use a watch, and time yourself to get a sense of how long it takes you to go around the track once (400 meters, or just under a quarter mile). Then you can use that amount of time to do intervals wherever you normally run. If you do work out on the track, then make sure you change directions every other mile to help prevent injury.
Click here for an image-free printable training schedule. Print it out, and tape it to your fridge for extra inspiration. Not ready for a 10K? Give our 5K training plan a whirl.
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How much cardio is too much? http://ift.tt/eA8V8J
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Why What You Walk (or Run) On Matters http://ift.tt/eA8V8J
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Episode 318 – Steve Kamb – Nerd Fitness http://ift.tt/eA8V8J
from The Paleo Diet – Robb Wolf on Paleolithic nutrition, intermittent fasting, and fitness http://ift.tt/232LoxF
Monday, April 25, 2016
“Before we leave San Diego” bucket list http://ift.tt/eA8V8J
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Kick Some Weight-Loss Butt (Literally) With This Move http://ift.tt/1QxM3Qc
The "under the fence" kick is a badass cardio move that brings some high intensity to your squats. And you're totally going to feel the BURN in your glutes and inner thighs. You also might feel like a ninja doing it, but that's another topic entirely.
Here's how to do it:
- Start with your feet together. Step out to the side with your right foot, and bend forward at the hips slightly, keeping your back flat.
- With a neutral spine, bring your body to the right side in a sweeping motion, like you're ducking under a fence.
- Step your left foot to meet your right, and kick your right foot up to the side, keeping your hands close to your core.
- Repeat on the other side. Continue for 60 seconds to complete a set.
- We suggest you do three sets of this move.
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120+ Vegan and Gluten-Free Recipes (That Don't Taste Like It!) http://ift.tt/1Ta7poZ
Maybe you overdid it a little on the pizza and beer this weekend or you're just making a point to eat healthier in general. If you're looking for some fresh-tasting, nutritious noshables that leave out the meat, dairy, eggs, and gluten, then try these simple and satisfying recipes.
Skip Ahead:
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If You're at Chipotle, These Are the Leanest, Lightest Orders http://ift.tt/1Ttwr59
Chipotle has had its fair share of bad press in the past year or so, that's for sure. But it still remains one of the most popular fast-casual restaurants in the United States. Clearly, people are still into it. If you're out with friends at Chipotle, or stopping roadside at the beacon of silver-wrapped burritos while traveling, we've got a handful of tips for you.
Related: These Are the Healthiest Things You Can Order at Taco Bell
Before we get into how to order the four items Chipotle offers - burritos, tacos, bowls and salads - let's go over some general pointers . . .
- Beans: Black beans have less sodium, more fiber, and more protein than pinto beans, but they're similar in terms of calories.
- Rice: We skipped rice, both brown and white, because of high sodium and carbohydrate content. If you're needing some rice, know that although brown rice has more fat and carbohydrates than white rice, it's higher in fiber, protein, and iron, while being significantly lower in sodium.
- Meat: In many of these orders, we opted for sofritas, which is a tofu/vegetarian option, and the lightest on calories across all choices. If you opt for animal-based protein, chicken is the lightest in terms of calories. However, steak had slightly less fat and about half the cholesterol of chicken, while it was on par in the amount of calories, sodium, and protein. Steak also has twice as much iron as chicken.
Now, let's order!
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Who Knew Man Boobs Could Save So Many Women's Lives? http://ift.tt/231Ig56
Showing women's breasts and - heaven forbid - a nip slip on social media is a huge no-no, and aside from mothers' photos of breastfeeding being censored, showing nipples in a breast self-exam is apparently not OK either. Since one in eight women will suffer from breast cancer, and early detection is crucial for beating this disease, it's imperative to show women the correct way to check themselves.
So an ad agency from Buenos Aires got creative and decided to use man boobs instead of lady boobs to show women over 25 how to check their breasts and to encourage them to do so regularly. #ManBoobs4Boobs cleverly works around not being able to show women's breasts and also sends the message that this is an issue men need to think about as well. It may be hard to watch this lovely woman fondling this man's nipples, but it sure got your attention, didn't it? Now go check yourself! And share this video with the ladies you love to remind them to do breast self-exams as well.
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Eating Disorder Treatment Is Sadly Scarce in Japan http://ift.tt/1T9LIVO
Women around the world struggle with insecurities about weight and their appearance daily. Many suffer in silence, but in America there is at least an abundance of access to recovery programs and rehabilitation centers. Women in Japan are not as lucky. Culturally, Japanese women are often afraid to vocally admit their disorder because it is perceived as shameful. According to a woman interviewed by BBC, "they feel they have to hide it. Parents may think they are wasting food so that might stop them seeking help."
A staggeringly small amount of Japanese women sought treatment for eating disorders in 2014: 10,000 people compared to the United Kingdom's 725,000. When you consider the size of Japan's population, 123 million people in 2013, that is an appalling low number. The medical system in Japan is clearly failing in some capacity to address the stigma of eating disorders. While the government committed to bringing awareness to the issue in 2014, it only sponsors a "handful of community support groups." They have hopes to improve this lack in the future.
Eating disorders are obviously layered and stem from a complex range of issues. However, the crux of eating disorders globally is related to standards of beauty and the idea that only skinny is beautiful. A trend to see if women could wrap an arm around their stomach to touch their belly button exemplifies this glorification of unnatural thinness. Japan, in particular, has only just begun to attempt to reconfigure this ideal. But there is hope, as more people begin to speak about the issue more people will come forward.
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Lil’ Kim is Not a Freak Show, She’s What We Should Expect http://ift.tt/10wyR9U
I don’t even know what’s going on anymore, but I know that I’m really sad about it. Over the weekend, ol’ school hip hop icon Lil’ Kim posted this photo of her on her Instagram account, and I must say, I’m speechless. A photo posted by Lil’ Kim (@lilkimthequeenbee) on Apr 24, 2016 at 3:11pm […]
The post Lil’ Kim is Not a Freak Show, She’s What We Should Expect appeared first on A Black Girl's Guide To Weight Loss.
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Prince Was One of Misty Copeland's Biggest Fans http://ift.tt/1YQwjhf
While Prince's passing was a huge shock, it's no surprise that the ultimate purveyor of soul and cool was a devoted ballet fan - and one of Misty Copeland's first fans. Years before she became famous for her inspiring commercials and status as the first black principal dancer for the American Ballet Theater, in 2009, Prince selected Misty to appear in his music video for "Crimson and Clover." The rest is history. Misty joined the icon on tour in Europe and for his "Welcome 2 America" shows at Madison Square Garden in New York.
While it's safe to say Misty's success is the result of her own talents, Prince certainly ensured she got the attention and accolades she deserved. In 2015, his funding was critical to the production of a documentary about Misty's life, A Ballerina's Tale, and he continuously donated to the American Ballet Theater throughout his career. Below is a video of the two stars performing together on Lopez Tonight.
Related: Meet the Tiny Ballerinas Following in Misty Copeland's Footsteps
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hi from the desert + annie’s wedding http://ift.tt/eA8V8J
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Dear Mark: Saturated Fat Jet Lag, Collagenous Amino Acids, and Different Cutting Diets http://ift.tt/eA8V8J
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#MondayMotivation: Get Pumped Up For Your Week of Workouts http://ift.tt/1XRsjNv
Is it just us, or are Mondays a particularly tough day to get motivated for a morning (or even evening!) workout? If you need a little psychological pick-me-up, these inspiring motivational quotes might be the fire you need to get going.
And just a tip: once you're feeling psyched up from the good vibes, book yourself a class and commit while you're feeling good. Kick butt this week!
Related: These Hilarious Weight-Loss Memes Are So Relatable
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Tone It Up With This Ab-Tastic Beach Workout http://ift.tt/1rbxL3o
Trainers Karena and Katrina know a thing or two when it comes to feeling your best at the beach. That's why we're huge fans of their Tone It Up Bikini Series, an eight-week challenge full of healthy recipes, workouts, and motivational support. To get a glimpse of what the challenge is like, the ladies behind Tone It Up created an exclusive workout for POPSUGAR readers. The total-body workout focuses on strengthening every muscle in your body, with a little extra attention spent on the abs!
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Sunday, April 24, 2016
Weekend Link Love – Edition 397 http://ift.tt/eA8V8J
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The 1 Move For a Great Butt http://ift.tt/1VvyZTH
A great butt can sometimes seem as attainable as winning the lottery. We get that. That's why when we go to the gym and see all of you lunging, thrusting, and pressing until you can't see straight, we can't help but cringe. We feel your pain. But let's get real. Building a dream butt doesn't have to be impossible. It's time to ring up your lucky number. That number is one - as in, all you'll need is one simple move to shape some great glutes! The move that'll have your rump on everyone's envy list? Glad you asked! Look no further than the elevated split squat!
Here's how to do the elevated split squat:
- Stand in front of a box, bench, medicine ball, or even a staircase. Put your right leg back and rest your toes on the object. If you're in front of a staircase, try to have your foot on the second step not the first or third - being too high or too low could change the emphasis on your glutes.
- Slowly bend your left knee until your hamstring is parallel to the floor. Make sure to engage your glutes throughout the movement. If you're doing it right, you'll feel it on every inch of the motions. You should also lower your pelvis and ensure that your left foot is far enough forward so it is just above your ankle.
- Straighten out your bent left leg while returning to the original start position.
- Complete your reps, then repeat with opposite leg.
Note: Don't allow your body to lean forward or backward through the movement. Also, avoid just bouncing through the reps without deliberate attention to form. Go slow, work with purpose, and really try to feel as much of the move as possible.
According to Kendall Wood, NASM, CPT, and author of Core Fitness Solution, "when you perform the elevated split squat, you have to make sure that you engage your core and very precisely move through each rep allowing the muscles worked - especially your glutes - to feel every inch of motion."
He also told us that it is a great workout finisher: "This move is great at the end of any workout that you've already targeted your lower body because it forces you to reach total muscular exhaustion, which leaves your muscles no choice but to tighten, tone, and grow, making sure you build a great butt!"
While you could use this as a great finishing move to your lower-body sessions, it can also be a great move to start a workout as well. If that's your choice, Wood suggests doing three sets of 15 reps for optimum results.
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Get Strong From the Inside Out With This 5-Minute Flat-Ab Yoga Sequence http://ift.tt/1r9W2H6
Take five minutes to work your abs with the sweet yoga series from Mandy Ingber. It will target your core and flatten your belly while making you feel strong from the inside out, a theme in Mandy's new book Yogalosophy For Inner Strength.
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Saturday, April 23, 2016
The Weight-Loss Wonder You're Not Eating Enough Of http://ift.tt/1MPq9gL
If you want to lose a few pounds before bikini-season hits, there's one thing you should definitely be eating more of: fiber! Why? This plant-based roughage is a weight-loss wonder. But fear not: you don't need to resort to eating old-school oat bran cereal or adding a fiber supplement to your smoothie in order to up your fiber intake. Some of the most delicious foods, such as raspberries, strawberries, chickpeas, edamame, and sweet potatoes, are also some of the highest in fiber. Read on to get the lowdown on how fiber can help you shed pounds, find out how much fiber you should be eating, and get 10 yummy fiber-rich meal and snack ideas.
How much fiber do I need?
We all know most Americans aren't eating enough fiber, but how much do you really need? The USDA recommends you eat 14 grams of fiber for every 1,000 calories. So, if you are eating a 2,000-calorie diet, you need about 28 grams of fiber per day. Most Americans get about half that, since the Standard American Diet is high is processed foods and animal fats that are devoid of fiber. In order to get more fiber, you need to eat more plant foods: fruits and vegetables, whole grains, nuts, and seeds are all excellent sources.
What's the difference between insoluble and soluble fiber?
While nutritional labels don't discern between insoluble and soluble fiber, they come from different sources, and act differently in the body, too.
Insoluble fiber is found in the peels, skins, or husks of plant-based foods. Insoluble fiber does not dissolve in water, and so it passes quickly through your body, mostly intact, promoting regularity, as long as you have adequate water intake.
Soluble fiber comes from the "flesh" or innards of plant-based foods. For example, when you eat an apple, the skin of the apple is insoluble fiber, while the flesh of the apple is soluble fiber. Soluble fiber does dissolve in water. Once ingested, it forms a gel-like substance in your small intestines that mixes with other partially digested foods.
If you focus on eating more whole plant foods, you don't need to be overly mindful of the difference between soluble and insoluble fiber, since they are usually packaged together in whole foods such as brown rice, corn, beans, chickpeas, grapes, apples, raspberries, and celery.
What makes fiber such a weight-loss wonder?
Fiber-rich foods are important for weight loss for two reasons:
1. Fiber-rich foods make you feel satisfied but are naturally low in calories.
The math on weight loss is actually pretty simple. In order to lose weight, you need to burn more calories than you consume. Sounds easy, right? The problem is that in order to feel "full," receptors in your stomach also require a certain amount of food. Here's where insoluble fiber, in particular, plays an important role: while insoluble fiber is a carbohydrate, your body can't digest it as well as it digests other carbs, sugars, fats, and proteins, so it basically helps create a sensation of satiety by filling you up, but then passes right through you without adding to the net calories you are eating.
2. Fiber helps regulate blood sugar levels, which can curb overeating.
When soluble fiber forms its gel-like substance and mixes with other foods in your small intestines, it can help "trap" sugars and fats, and slow their absorption, according to the National Fiber Council; therefore, insoluble fibers can further aid weight loss by stabilizing blood sugar levels, which can curb overeating and prevent your body from storing excess fat.
10 tasty high-fiber snack and meal ideas:
- 1 large apple (5.4 grams) + 2 tablespoons almond butter (3.2 grams) = 8.6 grams fiber
- 1 cup steamed edamame, in pods (5.7 grams) + sea salt = 5.7 grams fiber
- 1/2 cup Brazil nuts = 5 grams fiber
- 3 celery stalks (3 grams) + 1/2 cup hummus (4.7 grams) = 7.7 grams fiber
- 1 cup refreshing quinoa salad = 10 grams fiber
- 1 half avocado (4.6 grams) with 1 slice sprouted whole wheat toast (2.2 grams) = 6.8 grams fiber
- 1 cup quick oatmeal (8.2 grams) + 1 cup raspberries (8 grams) + 1/2 cup slivered almonds (6.75 grams) = 22.95 grams fiber
- 2 black bean toasted corn tacos = 14 grams fiber
- 1 cup cooked whole wheat spaghetti (5.9 grams) + 1/2 cup cooked kale (2.6) + 1/2 cup white beans (9.3) = 17.8 grams fiber
- 1 1/2 cup curried red lentil soup = 13 grams fiber
Nutritional Information Source: US Department of Agriculture Nutrient Data Laboratory
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Chicken Bone Broth Four Ways http://ift.tt/eA8V8J
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Hannah Bronfman: What It's Like to Be a Female DJ http://ift.tt/1rrcO4S
Hannah Bronfman seriously inspires us! Behind the scenes at Coachella, we snuck a peek at what it's like to be a female DJ. Hannah told us all about how she got her start, and gave us an inside scoop on how girls are taking over the DJ world.
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A Push-Up Variation to Get Killer Arms http://ift.tt/1SqdAWd
Push-ups are a mainstay of many workouts, but the basic move can get . . . well, a little boring. Here's a variation to mix it up a bit. This is great way to work your core and target your arms separately - which is always great for strengthening your non-dominant arm. Plus, this variation preps you for one-arm push-ups. I know I'd feel like a total badass if I could master that macho move.
- Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest. From this position, bend your right elbow, lowering your body to the mat.
- Straighten your right elbow and continue performing push-ups in this position. Be sure to use your abs to keep your torso stable as you bend and straigthen your arm.
- Do five to eight reps, then switch sides.
Related: Are You Ready For the 30-Day Push-Up Challenge?
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If You've Tried to Love Kale but Can't, This Post Is For You http://ift.tt/22W7r8X
Kale is one of the trendiest foods in the world of health. The word "kale" alone elicits an emotional response (good or bad, depending on your feelings toward it). It's a powerful superfood, and can add tons of nutrition to your diet, but let's be honest - it's no pizza. For all of you out there who want to eat clean but REALLY hate kale, this is for you.
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Friday, April 22, 2016
A Workout Game That Only Gets Better as People Die on Game of Thrones http://ift.tt/1SA58pB
Is Jon Snow really dead? Is Daenerys going to survive the Dothrakis? These are just a few of the cliffhangers fans of Game of Thrones want answered in season six. To take the stress out of another beloved character death, Reebok instructor and celeb fitness expert Emily Schromm helped to create a fun game you can play while watching. You might as well burn serious calories while someone else faces a beheading.
- Every time Tyrion drinks: complete five walking towel inchworms.
- Every time someone says, "Winter is coming": complete five push-ups.
- Every time HBOGo goes into buffering mode: complete three plank towel crawls, forward and back until show resumes.
- Every time someone gets speared: complete five burpees.
- Every time someone says "Your Grace": complete 10 jazz hands pop-ups.
- Every time someone enters a brothel: complete five lunges.
- Every time a dragon kills someone: complete five isolated towel-slide lunges, on each leg.
- Every time a main character dies: complete three triceps dips.
- Every time a White Walker gets killed: complete three fancy plank-ups, on each side.
- Every time you see The Wall: complete a one-minute wall sit.
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All Of The Chia, All Of The Time: 16 Creative Recipes http://ift.tt/1MO2eyr
Chia seeds are most definitely one of our favorite superfoods - because they're relatively tasteless, you can add them into virtually anything: baking, salads, smoothies, dressings, you name it! They're rich in brain-boosting omega-3s and calming, muscle relaxing magnesium. They've also got high protein and fiber levels to keep you full and ready to achieve your weight-loss goals.
We could talk for days about how much we love chia seeds, but we'll let this post do the talking: we have 16 recipes to let you incorporate chia seeds into you breakfast, lunch, dinner, and dessert. Oh yeah, this chia party don't stop. We hope you're hungry.
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5 Total Myths About Running http://ift.tt/1XNxldY
The following post was originally featured on Fit Bottomed Girls and written by Alison, who is part of POPSUGAR Select Fitness.
As a coach, I've had the pleasure of working with many formerly self-described non-runners, most of whom have gone on to be - you guessed it -0- runners. In spending time with these fabulous folks, I've come to realize that there are a number of misconceptions about running and who qualifies as a runner.
I started running - almost by accident (long story) - in my mid-20s and am now a running coach and ultra marathoner. I remember thinking all of these things at some point in my life, and I also remember thinking that if I didn't find each to be true for me then I must not be a "real runner."
Recently, it occurred to me that if I'd gone on believing these things to be true of running and runners, my life would be VERY different. At a minimum, I'd probably still be telling myself that running's "just not for me" when nothing could be further from the truth.
So today, I'm calling BS on all of it.
5 Things I Stopped Believing About Running
1. At some point every run will feel easy. Nope, some runs still SUCK, and not like the I-wish-I-was-still-in-bed kind of suck. I'm talking more like the I-can't-breathe-and-my-shoes-feel-like-they're-made-of-cement-so-I'm-gonna-run-into-traffic-to-make-it-stop variety. To this day, some runs feel just plain awful - sometimes there's a reason for it (poor hydration, lack of sleep, overindulgence the night before, ate too close to the run, etc.) and sometimes there's no discernible reason for it at all. Don't let this discourage you. Despite it all, I still absolutely adore running and those terrible, awful, no-good, very bad runs make me feel grateful for every great (and not-so-terrible) run.
2. Runners like the treadmill. There is so little truth to this one, I can't even. Full disclosure - yes, I own a treadmill, I call it my "foul weather contingency plan" and let's just say that the weather has to be dangerously foul for me to get on that awful machine. I'd rather run in sleet, freezing rain, snow, copious humidity, and ridiculous wind before I condemn myself to run on that machine. I've never had an enjoyable treadmill run - my running mechanics are all off, I can't pace myself properly, my outdoor "easy" pace feels like crap, my shins hurt like hell and I feel like I'm always about to trip over my own feet.
3. You'll lose a ton of weight. Do me a favor and Google "rungry" - yep, it's a thing. Funny thing about long-distance running - it makes you ravenous. During training, my husband knows better than to get between me and food. I typically have a MEAN case of the rungries and this often leads me to get a little hangry (Google that one, too) from time to time. All that insatiable hunger means that, unless you're mindful of your food intake, the pounds won't necessarily fall off just because you run.
4. It's the only exercise you need. This is the one I held onto the longest and it took a stress fracture in my hip - and a brutally honest orthopedist - for me to realize that mobility and strength are crucial if you want to stay healthy. Too much of the same movement, repeated thousands of times, without anything else, is not good for anyone. It's just not how our bodies were designed. Sure, I got really great at running but I was terrible at every other movement. I had several muscular imbalances and shin splints and IT band problems to prove it. Running is awesome but it's not enough on its own. If you enjoy things other than just running, that doesn't make you any less of a runner, just sayin'.
5. It's bad for your knees. This one still cracks me up. Repeat after me: Running is not bad for your knees; running badly is bad for your knees. As with any other movement, form is key. Forcing your body to do stuff in ways it wasn't designed to move, whether it's running or squats or reaching while twisting and standing on a ladder, is not gonna end well for you. If your knees are otherwise healthy but they hurt when you run, have a running coach take a look at your form. Chances are you're overstriding, fighting a muscle imbalance or committing some other common running fault that can be remedied with a few simple strength moves, form cues or drills.
Have another one you've given up believing to add to this list? Tell me about it! -Alison
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