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POPSUGAR Fitness



POPSUGAR Fitness inspires readers to live a healthy, balanced lifestyle with news and tips on exercise, eating, gear, and more!



Published: Tue, 23 May 2017 19:24:47 -0700

Copyright: Copyright 1976-2017 POPSUGAR Inc. All rights reserved.
 



7 Ways to Run Like a Pro

Tue, 23 May 2017 14:50:00 -0700

For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving to become better, then here are seven things you can do to become a better runner. Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program (like this 5K training schedule) to track your progress; you'll be able to see how much your hard work has paid off. Learn proper form: It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs. Find out how the rest of your body should be with our running-form checklist. Dress the part: There's no need to invest in anything fancy, but be sure to spend wisely. The perfect pair of shoes can be the difference between feeling sluggish and being light on your feet, and it can also help prevent injuries. Whether you need a full-support shoe or want in on the minimalist shoe trend, watch our video for tips on how to pick a running shoe. RelatedHow Long Should You Wait to Work Out After Eating? Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you're rushing out the door and haven't eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread). Read more about the best foods to eat before a workout (and when to eat them) here. Drink water: Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout, and watch for these signs of dehydration during your run. Have a plan: It's not all about consistency; you should also keep your body challenged. Running outside instead of just on the treadmill, for example, builds your muscle to help increase speed and endurance, as does incorporating high-intensity intervals. And techniques like negative splits will help improve your overall mile time as well. Plan on doing these types of runs for the majority of your workouts if you're trying to increase your mileage or time, but be sure to incorporate easy runs into your weekly plan as well. Do more than run: Don't limit yourself to improving your pace just while you're on the road. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep. Find out more about what you can do to be a better runner (without running) here. [...]



Hailee Steinfeld Loves Peanut Butter as Much as You Do

Tue, 23 May 2017 13:25:00 -0700

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Oscar-nominated actress and singer Hailee Steinfield is the new face of the women's collection by Mission's performance apparel - which is a pretty big deal since the brand has featured only professional athletes until now. And after working out with her in a cardio dance class lead by her choreographer, Amy Allen, we can attest the Hailee is truly a triple threat. We were able to ask her about her how she keeps her life healthy on the road and how she stays grounded with her hectic schedule.

Working out on the road:
From touring, red carpet events, and filming, Hailee is constantly on-the-go, but she finds clever ways to fit in her workouts thanks to her dad, a personal fitness trainer. He customized a box of fitness equipment for her, including resistance bands, jump ropes, and hitting gloves, so Hailee can workout anywhere when on the road. She designs her workout based on wherever she happens to be, and explained that her "workout routine is always different because I'm always in a different place. And that's what keeps it new and fresh."

Keeping positive:
Along with taking time to breathe deeply, Hailee reminds herself to stay positive with a simple phrase. "I feel like I tell myself every day, as simple and clichรฉ as this sounds, 'Take everything one step at a time, day by day.'" There is nothing clichรฉ about that. Anybody can get caught up in the frustrations of life, especially being in a new place every other day.

Favorite fuel:
Fitness routines and positive mindsets are key to life balance, but so is fueling up on healthy snacks. And Hailee clearly loves her peanut butter. When asked about her favorite healthy snack, she quickly replied, "Peanut butter, toast, and banana before a workout or rice cakes and peanut butter. Anything with peanut butter. I love peanut butter." We feel ya, Hailee. We feel ya.




Hop on the ACV Train With This Protein-Packed Flat-Belly Smoothie

Tue, 23 May 2017 12:45:00 -0700

One ingredient all the experts hail as a supporting weight loss is apple cider vinegar, affectionately called ACV. But if your lips pucker at the thought of adding ACV to your water or doing shots (actually you shouldn't do these because the acidity can damage both your esophagus and tooth enamel, then you'll love this smooth and creamy, cinnamony smoothie recipe. You won't be able to taste the ACV one bit. All your taste buds will focus on is the naturally sweet high-in-potassium banana that can help regulate sodium levels and prevent water retention, as well as blueberries, that have been shown to help diminish belly fat. The fresh ginger can improve digestion, reducing a puffy belly, and the fiber in the leafy greens, chia seeds, and almond butter, as well as the water will keep things moving along and prevent constipation. RelatedWant a Flat Belly? This Smoothie Will Help Get You There And since chia seeds are high in MUFAS, they'll help you feel fuller longer, preventing overeating that can lead to bloating and weight gain. Lastly, while probiotics from yogurt are also flat-belly winners, since dairy and soy can cause digestive upset, this smoothie is made with almond milk yogurt. Add a touch of cinnamon for sweetness and to fire up your metabolism and this 395-calorie smoothie is the perfect way to start your day. Blueberry Banana Cinnamon ACV Smoothie From Jenny Sugar, POPSUGAR Ingredients1 cup kale or spinach 1 frozen banana 1/2 cup frozen blueberries 1/4 teaspoon freshly minced ginger 1 tablespoon chia seeds 1 tablespoon almond butter 1 tablespoon apple cider vinegar 5.3 oz container plain almond milk yogurt (Silk or Kite Hill) 1/4 teaspoon ground cinnamon 1/2 cup water Directions Place all the ingredients in a blender, and mix until smooth. Enjoy immediately. Information Category Drinks, Smoothies Yield 1 serving Cook Time 5 minutes Nutrition Calories per serving 395 [...]



This Push-Up Challenge Will Make You Insanely Strong in 30 Days

Tue, 23 May 2017 12:45:00 -0700

If being able to do 50 push-ups is on your fitness bucket list, it's time to make it happen. Just like the 30-Day Squat Challenge, here's a plan to build your upper body and core strength so that by the end of the 30 days, you'll be able to bust out 50 push-ups. This challenge involves five push-up variations to not only prevent boredom and overuse injuries but to also help sculpt other areas of the body. Here are instructions for the five different variations, followed by a 30-day plan to get you all the way to 50. RelatedYou Don't Need a Gym For This 2-Week Workout Plan Number 1: Basic Push-Up Come into plank position with your arms and legs straight, shoulders above the wrists. Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep. If this is too difficult, do this exercise with your knees on the floor. Number 2: One-Legged Push-Up (Left Leg) Begin in plank position. Extend your left leg straight behind you so it's parallel with the floor. Engage your abs, and try to keep your left heel in line with your hips. With your left leg extended and your right toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms. This counts as one rep. If this is too difficult, the photo above shows how to do this push-up variation with your right knee resting on the floor. Number 3: One-Legged Push-Up (Right Leg) Now switch sides. From plank position, extend your right leg straight behind you so it's parallel with the floor. Engage your abs, and try to keep your right heel in line with your hips. With your right leg extended and your left toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms. This counts as one rep. As mentioned above, if this is too difficult, rest your left knee on the floor. Number 4: T Push-Up Begin in plank position. Take a breath in, and then exhale to bend your elbows, lowering into a push-up. Inhale to straighten your arms, and at the top of your push-up, lift your left arm straight up overhead, rotating your torso to stack your shoulders, and turn your heels to the right, making a T-shape with your body. Exhale to place your left palm back on the ground and lower into a push-up. Inhale to straighten your arms and lift your right arm up overhead, rotating your torso and turning heels to the left. Exhale to place your right hand back on the ground. Doing a T push-up on both sides counts as one rep. Number 5: Diamond Push-Up Begin in plank position. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape. After an inhale, exhale to bend your elbows, lowering your chest toward the floor. Inhale to straighten the arms. This counts as one rep. If this is too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Then lower the knees to the ground. The Plan Instead of rolling out 50 regular push-ups in a row, you'll work up to doing 10 reps of each. This plan gives your upper body a day of rest every two days, but feel free to strength train other areas of the body on those rest days. If you're new to the push-up scene, it's OK to perform these push-ups with your knees resting on the floor if straight legs is too difficult. But keep in mind that unless you practice doing push-ups on your toes with your legs straight, you'll never be able to do them. So do as many reps as you can with proper form with your knees lifted, and lower them when your arms start to fatigue. It's also OK to rest your arms if you need to (in ChIld's Pose or Seated Heart Opener), but as the plan progresses and you build strength and endurance, spend less time on your knees and resting, and more time rocking these p[...]



At-Home Cardio Workout to Rev Your Metabolism and Work Your Legs

Tue, 23 May 2017 12:00:00 -0700

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If you're looking to get in shape fast, like with our two-week fitness plan, you need short workouts that multitask like this mix of cardio and leg-sculpting moves. You will get stronger, you will build muscle, and you will burn calories in this sweat sesh. The workout clocks in at 25 minutes including a thorough warmup and cooldown. Best of all, you don't need any equipment to accomplish these goals. Follow along with the video, or click here for a printable PDF of this workout.

Pin For Later

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On Anna: Roxy, BodyLanguage, and Athletic Propulsion Labs (APL)
On Dre: Alala and BodyLanguage
On Kaycee: Onzie, BodyLanguage, and Athletic Propulsion Labs (APL)
Manduka mats and Corkcicle bottles


Media Files:
http://feedproxy.google.com/~r/fitsugar/~5/acU3cTkcacU/video.mp4




Drop 1 Pound by Next Week With This Plan

Tue, 23 May 2017 11:45:00 -0700

If you're trying to drop pounds and new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results. In order to lose one pound a week, you need to burn 3,500 calories per week or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilize diet changes by cutting calories, then you won't be bound to intense 500-calorie-burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week. *Check with your doctor before starting any type of exercise plan. Day Workout Diet Caloric Deficit Monday Cardio: 60-minute walking-jogging workout (330 calories) Stretching: 10 minutes (40 calories) Cut 200 calories 570 Tuesday Cardio: 30-minute bike ride at 14 mph (steady-state pace) (270 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Vinyasa (269 calories) Cut 50 calories 589 Wednesday Rest day or take a 20-minute walk at a 20-minute/mile pace (66 calories) Cut 250 calories 316 Thursday Cardio: 60-minute indoor cycling class (413 calories) or 45-minute vigorous swim (446 calories) Strength training: 20 minutes (119 calories) - if you biked: 10-minute arm and shoulder workout and flat-abs workout - if you swam: 10-minute leg and butt workout and 10-minute tighter-core workout Stretching: 10 minutes (40 calories) Cut 50 calories 655 Friday Cardio: 20-minute run at 10-minute/mile pace (180 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (269 calories) Cut 50 calories 499 Saturday Cardio: 60-minute Zumba class (324 calories) or 60-minute hike/snowshoe (324 calories) Strength training: 20 minutes (119 calories) - 10-minute arms and core workout Stretching: 10 minutes (40 calories) Cut 100 calories 583 Sunday Rest day or take a 20-minute walk at a 20-minute/mile pace (66 calories) Cut 250 calories 316 This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward) and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger. RelatedEffective Ways to Lose Thigh Fat **Calculations for calories burned are based on a 130-pound woman. Check this SparkPeople website for more accurate calculations based on your weight. [...]



Study Reveals Scary Link Between Daily Alcohol Intake and Risk of Breast Cancer

Tue, 23 May 2017 10:10:00 -0700

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Screw apples; I live by the mantra "A glass of wine a day keeps the doctor (and the stress!) away." But some concerning scientific findings are making me (and many other women) rethink this way of life.

Researchers have known for quite some time now that sipping too many cocktails is proportionately associated with a heightened likelihood of developing breast cancer - the more alcohol you consume, the higher your risk is, according to the National Cancer Institute. But a new report from the American Institute for Cancer Research suggests this risk rings true for those who consume just one drink per day, not necessarily just those who generally drink a lot.

The report analyzed 119 studies related to breast cancer risk from around the globe and revealed exactly how much of an impact daily drinking may have on both premenopausal and postmenopausal women. Drinking an average of 10 grams of alcohol each day (which is roughly a small glass of wine, one ounce of hard liquor, or an 8-ounce beer) is linked to a 5 percent increase in breast cancer risk for premenopausal women and a 9 percent increase in postmenopausal women, according to the official report.

In addition, the research found that regular physical activity decreases the risk of both postmenopausal and premenopausal breast cancers, so that's good news! We suggest thinking twice before indulging in your usual nightly brew or wine and consulting your doctor about other tips for preventing breast cancer.




Do You Have to Worry About Getting Botulism at Your Next Barbecue?

Tue, 23 May 2017 09:55:00 -0700

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After hearing the terrible news that one person has died and nine have been hospitalized with botulism after eating contaminated gas station nacho cheese sauce, we don't blame you for feeling worried for your own health.

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According to the Centers for Disease Control and Prevention (CDC), "botulism is a rare but serious paralytic illness caused by a nerve toxin that is produced by the bacterium Clostridium botulinum and sometimes by strains of Clostridium butyricum and Clostridium baratii. It is a form of food poisoning, but much more serious since it causes muscular impairment and respiratory issues, not just diarrhea or vomiting.

Classic symptoms of botulism occur 18 to 36 hours after eating a contaminated food, and include double or blurred vision, drooping eyelids, slurred speech, difficulty swallowing, or muscle weakness. If left untreated, symptoms may cause paralysis of the respiratory muscles, arms, legs, and trunk, and can even be fatal. If you're experiencing any of these symptoms, contact your doctor immediately because unlike regular food poisoning, botulism can result in a trip to the ER, not just multiple trips the bathroom. And the scary thing is that some people never fully recover.

So the real question here is, how do you avoid contracting botulism? Common sources of botulism are foods that haven't been properly canned, preserved, or fermented, so make sure when canning your own foods, that you're well-versed in how to do it safely. For store-bought canned or jarred foods, throw out any that are dented, rusted, or if the lids appear bloated or open too easily. If you open a can and see mold, don't just scrape it off the top, throw it out! When entertaining or hitting up a barbecue or potluck, a good rule to follow is that hot foods should be kept hot, and cold foods kept cold. If you're ever in doubt, don't eat it!




A 4-Week Summer Workout Plan, Complete With Printables and Videos

Tue, 23 May 2017 09:00:00 -0700

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Summer is almost here, and if you want to kick your workout routine into high gear to get stronger and more toned for all your Summer fun, here's the four-week plan to make that happen. It involves five workouts and two active rest days that you can repeat as the weeks go by.




You Don't Need a Chaser With This DIY Superfood Shot

Tue, 23 May 2017 09:00:00 -0700

These are definitely our kind of shots! Full of superfood goodness, like nutrient-dense chia seeds and antioxidant berries, this easy-to-make shot is a tasty way to stay on the healthy track. And that's definitely something we can cheers to. DIY Superfood Shot Recipe by Mona Zavosh IngredientsChia Gel 2 teaspoons organic chia seeds 1/4 cup filtered water Tonic 1/4 cup boiling water 1 organic green tea bag 1 tablespoon organic raw honey 1/4 cup fresh-squeezed lemon juice 1/3 cup unsweetened cranberry juice 1/3 cup unsweetened blueberry juice 3-5 ice cubes 8 blackberries 8 blueberries Directions Mix chia seeds and water in a bowl and place in the fridge for 5 minutes until you get a gel-like consistency. Pour 1/4 cup boiling water into a cocktail shaker with 1 green tea bag. Allow the tea bag to steep for 5 minutes. Remove the tea bag, making sure to squeeze out all the water. Mix in the honey until dissolved. Add lemon juice, cranberry juice, blueberry juice, and ice to the cocktail shaker. Replace the top of the shaker and shake until all the ingredients are well-combined and the tonic is chilled. Fill 8 shot glasses with a blackberry and muddle at the bottom of each glass. Pour about 1/2-1 teaspoon chia gel on top. Pour the chilled tonic into each glass and garnish with 1 blueberry. Enjoy and share this tonic when you need help with focus and productivity. Information Category Drinks Yield 8 servings Average ( votes): Print recipe [...]


Media Files:
http://feedproxy.google.com/~r/fitsugar/~5/gg_t0_k_4e8/video.mp4




10 Millennial Pink Sneakers You'll Never Want to Take Off

Tue, 23 May 2017 08:10:00 -0700

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We can't get enough of millennial pink, and the obsession is quickly taking over our activewear. If it's time to invest in a new pair of sneakers for your workout, consider a pick in the blush-pink shade. Take a look at our favorite choices and prepare to have your heart skip a beat. You won't be able to resist.




This Is What It's Like to Run a Half Marathon - Through Disneyland

Tue, 23 May 2017 07:20:00 -0700

While most parts of my job get me pretty excited, I must say I was particularly freaking the f*ck out delighted when I got invited to the Tinker Bell Half Marathon at Disneyland - and that's putting it mildly. My Disney-loving, 5-year-old-at-heart self was coming out of my skin with glee. Since Nike discontinued the women's half-marathon events in 2015 (RIP), I had yet to find a race that had really captured my heart and provided an experience that would leave me counting down the days until registration, waiting on my computer with my credit card in hand, ready to willingly throw down $200-ish for a long run. Related11 Half Marathons That Are Perfect For Beginners And that's just the reason - so many races are really just a long run with decent support. And while it's lovely to participate in these local events, especially the charitable ones, I can go on a 13.1 mile run in my hometown on any Sunday. What makes a half marathon into a memorable experience takes a little extra magic, and if anyone's got that touch of magic, it's Disney. Just like a fairy godmother can turn a pumpkin into a carriage, Disney bibbidi-bobbidi-boo'd an otherwise boring and painfully long run into a nostalgically fun and truly spectacular event. I would just like the internet to note that POPSUGAR Fitness director Michele Foley forced me to wear this tutu. This was my first Disney race, but I can tell you right now that it won't be the last (in fact, I'm already signed up for the runDisney Disney Princess Half Marathon in Orlando this coming February). I'm so thrilled to have found a new race franchise that I can look forward to each year, rally friends and family around, and make a vacation out of. And you don't have to be a diehard Disney fan to feel this way! I really do believe that anyone can have a heartwarming, empowering experience from a runDisney event. If you've been thinking about signing up for one, or have one planned, here are some things you can expect. The Costumes Are NO JOKE Let's just start with this, because it was the first thing on my mind and one of the most distinguishable characteristics of runDisney: the Disney-inspired race costumes. RelatedOver 35 of the Best Costumes From the Disney Princess Half-Marathon I wish I took more photos, but I was, you know . . . running. I did, however, stop to take a couple of these amazing ladies - an on-point Captain Hook with a tiny pirate hat and fabulous feather (!!), and Olaf with A PERSONAL FLURRY!! I was screaming. On the inside. I kept it together. I'm a professional. This woman carried her little cloud of snowflakes through the entire race. The dedication was inspiring. And while some runners wear what is essentially a Halloween costume, many opt for custom-created, handcrafted styles made from comfortable activewear. I talked to a friend of mine (Captain Hook, above) who opts for Lululemon styles she feels most comfortable in and customizes her gear to take after a Disney character. After all, you're not doing a 5K - it's 13.1 miles! Related33 Pieces of Disney Workout Gear That'll Get You Pumped . . . Princess Style If you're on the fence about going for a costume, you absolutely should give it a go. In the spirit of making this so much more than just a long run, it really does contribute to the overall experience and memory making. Although I was forced into a tutu, I don't regret wearing it one bit, and at no point was it uncomfortable. In fact, I'm already planning something sparkly and magical to wear to the Princess Half in February. runDisney Races Are a Well-Oiled Machine Over the years, I've become accustomed to showing up 30-45 minutes after the start time of a race, since I'm almost always in the last or second to last corral and nothing ever starts on time. DO NOT[...]



If Losing Weight Feels Like an Uphill Battle, You'll Find Inspiration From This Before-and-After

Mon, 22 May 2017 07:17:00 -0700

May of 2016 year verses May of 2017. For me, in January of this year, something finally just clicked. I've never been a sedentary person, even at my heaviest but it certainly has slowed me down. Because there is so much I want to do and love to do, I am motivated to continue in this endeavor to find better health. And it is certainly an uphill battle, but so what. I'm not going to stop because it's hard. I'm going to keep pushing til it becomes easier. This is just the beginning and it's never just for physical aesthetics (but that is a bonus) it's for health and it's for freedom. In all of this though, I remind myself that my worth has never changed. Always worthy of love and respect no matter what size I am! #healthjourney #loveyourself #bopo #bodypositive #weightlossjourney #weightloss #justthebegining #fitness #fitspo #health #healthspo #doitforyiu #cantstop #wontstop #beforeandduring A post shared by Jazmine Ann Torres (@jazmine12) on May 22, 2017 at 7:09pm PDT Megan Jayne Crabbe, author of Body Positive Power is pretty well known in the Instagram world for encouraging women to love their bodies, and as a woman who's conquered anorexia, she has the most important message you'll hear this Summer: "You do not have to lose weight to be worthy of wearing a bikini." Megan shares, "I used to spend every single Summer starving and sweating to get the body on the left, telling myself that I was only allowed to be seen in swimwear once I'd hit that goal weight (and even once I did, it still wasn't enough)." RelatedWoman to Summer Advertisements: "You Won't Be F*cking With Me This Year" Not once did she ever hear the message that she should stay exactly the same, embrace her body, and just enjoy Summer. The message was that unless her body looked a certain way, she shouldn't dare be seen in a bathing suit. But this year was different. "I didn't set a goal weight to hit before my holiday. And I didn't sit by the pool sucking my stomach in and worrying what everyone else thought about my body either." She went outside and "laughed and played and ate and swam and wore every damn bikini I own without changing my body one bit. And guess what? It was so much better than all the self-hatred-filled holidays that came before." Megan goes on, "Because the only thing I really needed to lose through all those years wasn't weight. It was the bullsh*t idea that a bikini body is something that you have to earn, when in reality I had one all along. We all have bikini bodies already, and we all deserve a summer in the sunshine. ๐Ÿ’œ๐Ÿ’™๐Ÿ’š๐ŸŒˆ๐ŸŒž" [...]