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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: Thu, 19 Apr 2018 05:43:22 -0700

Copyright: Copyright 1976-2018 POPSUGAR Inc. All rights reserved.
 



Low Weights, High Reps: Feel the Burn With These Arm Exercises

Thu, 19 Apr 2018 05:35:11 -0700

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We all want those arms that don't flap in the wind when we're waving hello, right? These five exercises with light weights make it look easy, but the small isometric moves ensure you feel the burn. Grab your two- or three-pound dumbbells and get going, but don't worry if you don't have weights - you can even do them without for some excellent toning.




This TLC Star Tells You Exactly Why You Shouldn't Buy Your Wedding Dress Too Small

Thu, 19 Apr 2018 05:30:05 -0700

Way too often, a bride is either on a mission to lose weight before her wedding or is pressured to do so by family and/or friends. And while some people wait a bit to drop some pounds before they go wedding dress shopping, others get right on in there, pick a dress they love, and then dare order it a size (or three!) smaller to encourage themselves to lose weight. This, said Lori Allen, owner of the Atlanta-based Bridals by Lori and star of TLC's Say Yes to the Dress: Atlanta, is a huge mistake. "Every day at Bridals by Lori, I hear the dreaded six words: 'I am going to lose weight.' We laugh it off and say, 'Surely you do not want to order your $6,000 gown too small, do you?' I have had brides that have to order a new gown because they did not lose the weight and brides that have to spend a fortune on lace and fabric for new panels, all because they did not listen to us," she explained. Related: I Lost Too Much Weight For My Wedding, and It's My Biggest Regret Allen said that while weight and size are sensitive subjects with all women, but of course more so with brides, she and her team ensure a comfortable experience with sizing, which most bridal salons strive to do as well. "We carefully measure the bride. Then we pull the designer's size chart. In a bridal store, we go by your largest measurements - for example, if you are a size-6 top and -10 bottom and the gown is fitted, then we recommend a 10, and the top will have to be altered in," said Allen. And, she noted, in a bridal gown, size doesn't matter because after all of the alterations are through, it becomes a custom gown that is fitted completely to the curves of your body. Related: Why I Chose Orangetheory Fitness to Get in Shape For My Wedding But if you are stubborn enough not to heed the warning of this seasoned professional, Allen has the following piece of advice. "Rule of thumb - a bride would need to lose about 15 pounds to go down one dress size," she said. "Imagine the stress of a wedding while in the back of your mind, you realize you ordered that expensive bridal gown three sizes too small. It is just not worth the worry," she added. [...]



5 Have-an-Awesome-Morning Stretches

Thu, 19 Apr 2018 05:30:05 -0700

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Instead of hitting the snooze button in the morning, take the extra 10 minutes to stretch. It's a great way to energize the morning and ease away any stress or tension from the previous day or a funky sleeping position. Try this easy stretching sequence when you wake up to get your blood flowing and your body primed for the day.




Because Being Paleo Can Still Be Fun, Here Are 7 Fast-Food Options Just For You

Thu, 19 Apr 2018 05:30:04 -0700

It's Saturday night. You get a text from your friends in a group chat. They all want to make plans to go out for some grub, and they're throwing out fast-food names left and right. Now you're thinking, "What are my options? I could just pretend I never read the messages and call it a night early. No, that's not right to do. Well, I could say I'm not hungry and just go to hang out. But that won't work because I'm actually hungry . . ." I know this thought process sounds so familiar to anyone starting a new diet or lifestyle to feel more healthy. I honestly love home-cooked meals just as much as eating out, but what I try not to compromise is spending quality time with friends and family just because I might be anxious about how clean restaurant food is. I'm a huge foodie. I love trying new things and indulging here and there as long as I can practice balance. Related: This Is How Going Paleo Helped Me Drop 15 Pounds in Just 2 Months If you are strictly Paleo or if you are what I call myself - a Paleo-based eater - you can still find your way around fast-food menus easily! Here are seven ways I would order at fast-food chains to make it easy the next time you find yourself at one. In-N-Out's Protein-Style Hamburger: This is the only fast-food place I'm really willing to go because I know the quality of ingredients is held to a higher standard, which the Paleo diet emphasizes. I've mastered the order that keeps me feeling full for hours and more than happy. Make it protein style by substituting the bun for a lettuce wrap; ask for ketchup and mustard instead of the spread to avoid dairy; and add chopped chillies, pickles, tomatoes, more lettuce, and optional grilled onions. Related: Stick to Your Paleo Diet With 20 Easy, Breezy Meal-Prep Ideas Chick-fil-A's Grilled Nuggets: These are a great option to the breaded and fried nuggets that still taste incredible! It's also only 140 calories and packs 25 grams of protein. Luckily, there's one sauce without any added sugar or dairy, and it's the buffalo sauce. Just pair the nuggets with a side salad and fruit cup, and there you go. You have a solid Paleo meal, Chick-fil-A style. Taco Bell's Fiesta Taco Salad: Yes, I was surprised too that Taco Bell has a salad on its menu, but it does come in a huge fried-tortilla bowl. To make it Paleo, ditch that and add seasoned beef, chicken, or steak. Skip the beans, rice, sour cream, cheese, and red tortilla strips. Now add pico de gallo, jalapeño peppers, guacamole, and extra romaine lettuce. Then you can ask for some lime and hot sauce to dress it all. Subway's Oven-Roasted Chicken Salad: Subway will be right up your alley if you love all types of veggies in your salad. The Oven-Roasted Chicken Salad is filled with cucumbers, spinach, black olives, green peppers, and tomatoes. You can also customize it to add any other veggies your local Subway has, like carrots or mushrooms, and then it has lots of extras that are Paleo-friendly, like avocado or guacamole. A lot of the sauces have added sugar or dairy again, so to be safe, ask for olive oil, lemon, balsamic vinegar, and salt and pepper. Related: Start Your Day Off Right With These Scrumptious Paleo Keto Waffles McDonald's Salad: It may be hard to believe, but McDonald's has kale! The side salad is your best bet for ordering Paleo without completely changing the order. It has a variety of leafy greens like chopped romaine, baby spinach, baby kale, and red-leaf lettuce with carrots and grape tomatoes. Then just ask for lemon, salt, and pepper for the dressing. Also, you can add protein, like grilled chicken. Wawa's Custom Roasted C[...]



Protect Your Skin With This Dermatologist's Advice When Working Out in the Cold

Thu, 19 Apr 2018 05:15:04 -0700

It's tough motivating yourself to exercise outside when temps drop anyway, so you don't need a nasty case of windburn as your reward. While it may feel like it, a windburn is not a Winter sunburn. Windburn is actually a result of cold temperatures and low humidity. These conditions deplete the natural oils in your skin, causing dryness, irritation, and redness. "Your skin gets red and starts peeling, because the blood vessels in the outer layer of skin are dilating," explains Dr. Debra Jaliman, a board-certified dermatologist and author of Skin Rules: Trade Secrets From a Top New York Dermatologist ($13). "It makes it very irritated and very sensitive to products." It most commonly occurs on the face, but windburn can happen any place on your body where skin is exposed to the elements. Before heading out in the cold, do these things to prevent windburn. Related: The Winter Workout You'll Do Over and Over Again Keep your skin covered. Wear mittens to protect your hands, a scarf or neck warmer to protect your neck and chin, a hat or headband to protect your ears, and, on superchilly days, a face mask for your nose, cheeks, and forehead. Lather on some moisturizing sunblock. This will protect your skin from both sun- and windburn. Don't forget to lube up your lips, too, with an SPF lip moisturizer. Apply sunscreen to your skin and lips every two hours. Check the weather report. If the weather is extremely cold (under 20°F), then plan to stay out for a short period of time. Also stick to activities that are slower moving. Racing down the mountain on skis when it's absurdly cold won't feel very good on your cheeks. Windburned skin craves moisture, so if you do happen to get a windburn, apply lotion (ones without fragrances or acidic ingredients will be less irritating) about three to four times a day. Coconut oil is also a good option. "People overuse acids on top of the windburn, and then they don't moisturize it," Dr. Jaliman says. "Abusing products only makes it redder." You can also apply aloe gel from the plant or a bottle to cool and heal windburned skin. If your skin begins to peel, it's just part of the healing process - resist the urge to pick at your skin, and continue to moisturize. Choose a mild, nonsudsing cleanser with glycerin to clean the affected areas, since you want to keep as much of the natural oils on your skin as possible. If you're overly uncomfortable, then take an OTC anti-inflammatory such as ibuprofen to help with pain and puffiness and to promote healing. When your skin begins to blister or looks really swollen, it's always a good idea to get checked by a doctor. [...]



12 Healthy Chocolate Chip Cookie Recipes That Taste Like the Real Deal

Thu, 19 Apr 2018 05:10:03 -0700

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Sweet and not sinful? We're 100 percent in. Why skip chocolate altogether when you can still indulge in vegan, Paleo, and gluten-free cookies that are so good you won't even notice they're "good for you," too? Take a peek at all the best healthy chocolate chip cookie recipes the internet has to offer.




Weighing Yourself With Clothes On? Feel Free to Subtract This Much

Thu, 19 Apr 2018 05:00:29 -0700

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Good news from dietitian Julie Upton, MS, RD, of Appetite For Health - your weight at the doctor's office might be lower than scale says.

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Whenever I step on the scale at the doctor's office, I always wonder, "How much do my clothes weigh?" That's because I always weigh more on the medical scales than I do on my own bathroom scale. To feel better, I instantly blame the clothes I'm wearing, despite the fact that I am usually in running capris and a lightweight top.

Thanks to a study from the USDA's Grand Forks Human Nutrition Research Center in Grand Forks, ND, published in the International Journal of Obesity, we know exactly how much we can subtract to account for clothing. The researchers studied 50 adults for a year, weighing them with and without clothing during each of the four seasons to account for various types of clothing.

Results? The authors concluded that women can subtract 1.75 pounds and men can subtract 2.5 pounds for their clothing (without shoes). So next time you're getting weighed in a clinical setting, be sure to mention to whomever weighed you to subtract 1.75 pounds for your apparel. Show off a bit and tell them you read about it and have the reference for the study that determined the average weights of clothing for men and women.

Remember, those who lose the most weight and maintain a healthier weight weigh themselves at least once a week.




40-Minute Do-Anywhere Bodyweight Circuit

Thu, 19 Apr 2018 04:00:21 -0700

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This challenge starts with a full-body strength-training workout that will keep you moving for about 40 minutes. Best of all, you don't need any equipment for this workout, so no excuses! Learn the details of the moves, print the workout, then get your sweat on!

Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Cool down with five minutes of stretching.




This Woman, a Real-Life Wonder Woman, Finished the Boston Marathon 13 Hours After She Started Running

Thu, 19 Apr 2018 03:55:03 -0700

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It may have been past midnight on April 16 at the end of the Boston Marathon, but a group of family and friends stood waiting for Mary Shertenlieb at the finish line. Mary, who is a three-time cancer survivor, battled the harsh weather of Monday's race until she eventually had to stop around mile 15. Due to her health condition, she paused her run and considered returning home. However, four hours later, she and her husband, Rich Shertenlieb, got back on the course, eventually crossing at 12:18 a.m. to cheers and tears.

"You can do anything," Mary told CBS News. "It may not be how you imagined it playing out, but you can still get it done."

Mary's inspirational story is one of hope and perseverance. She ran to raise money for the Dana-Farber Cancer Institute and, as of this story's publication, raised nearly $38,000. Her dedication to the institute and crossing the finish line absolutely shows. We're cheering you on from the sidelines too, Mary. Well done!




Tone Those Triceps With These 6 Effective Exercises

Thu, 19 Apr 2018 03:30:48 -0700

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Want to show off toned arms without an ounce of arm jiggle? Pair these six triceps exercises with a cardio routine and tone up your arms in no time!




According to Her Instagram, This Is How Jennifer Lopez Maintains Those Insane Abs

Thu, 19 Apr 2018 03:30:04 -0700

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Jennifer Lopez might be incredibly busy - she's basically NBC's go-to lady right now, playing an NYPD detective in Shades of Blue, judging contestants on World of Dance, and starring in the network's upcoming musical Bye Bye Birdie Live - but she sure doesn't skip the gym, even if her calendar is bursting with appointments. Sure, it is her job to stay fit, but one look at her Instagram tells us J Lo actually enjoys getting in a good, sweaty workout. This is how the star stays strong and healthy no matter where she is.




Your Essential 10-Minute No-Equipment Arm Workout

Thu, 19 Apr 2018 03:25:15 -0700

Image Source: POPSUGAR Photography / Kathryna Hancock Whether you're traveling or simply in a rush, sometimes there's just no time to make your way into a gym and tackle the weights. Frustrating? Sure, sometimes. But if you're willing to get inventive with your space and your body, then you can get in a stellar workout without all the extra bells and whistles. That's right: there are bodyweight exercises you can do to target all of the major muscle groups, no equipment required. "I love lifting weights just as much as the next fit pro, but I'm also a huge fan of something using my own body weight. There's nothing more impressive than moving your own body and moving your own body well," says Alex Silver-Fagan, Nike master trainer. Here, Silver-Fagan gives us a bodyweight workout aimed at giving you stellar arms. But it gets even better: you'll be done in 10 minutes! Related: All You Need For This Workout Is a Set of 2-Pound Weights The Workout Do: Each exercise for 40 seconds, resting 20 seconds between each. Repeat the sequence once. Yogi Push-Up Image Source: POPSUGAR Photography / Emily Abbate Come into plank (top of a push-up). Bend the elbows while lowering down to Chaturanga, then sweep forward into Up Dog. Press back to Down Dog for one rep. Repeat. Up-Down Plank Image Source: POPSUGAR Photography / Emily Abbate Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank for one rep. Repeat. Triceps Dip Image Source: POPSUGAR Photography / Emily Abbate Sit on the ground with your feet flat on the floor, hands on the ground next to your butt with fingertips facing toward your heels. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Once you reach the bottom of the movement, press down into the floor to straighten your elbows, returning to the starting position for one rep. Repeat. Forearm Plank Weave Image Source: POPSUGAR Photography / Emily Abbate Start in side elbow plank on your right side with your feet stacked. Place your left arm straight up and inhale to prepare. Exhale, engage the deep abs, and rotate your left rib cage toward the floor, bringing your left elbow to your right hand. Place your left arm on the ground, shift your weight, and transfer into a left arm side plank. Once your right hand is in the air, you've completed one rep. Repeat, continuing to alternate sides. Burpee With Strict Push-Up Image Source: POPSUGAR Photography / Emily Abbate Lower into a crouching squat with your hands on the floor. Do a squat thrust by jumping your feet back into a plank position. Do one basic push-up, bending the elbows and then straightening back to plank. Jump the feet forward to the hands and come into a squat. Do an explosive jump straight up, getting as much height as you can. That's one rep. Repeat. [...]



30 Indulgent Vegan Desserts That Will Be the Star of Your Next Celebration

Thu, 19 Apr 2018 03:25:02 -0700

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It can be daunting to those who have taken up a vegan lifestyle to find recipes that are as equally tasty as they are wholesome. Especially when it comes to dessert, a staple among parties and celebrations, but also perhaps the trickiest dish to find a vegan-alternative recipe. These egg-free, dairy-free treats are 100-percent vegan and 100-percent delicious!




8 Reasons Chocolate Milk Is Literally the Best Recovery Drink (Yeah, I Said It)

Thu, 19 Apr 2018 02:55:03 -0700

There are some aspects of your childhood that should be staples in your wellness routine. Take naptime, for instance. Science says naps are good for you, and grown-ups deserve a little downtime as much as kids do. Playtime outside? Absolutely should be part of your self-care and health regimen. And of course, what healthy lifestyle would be complete without chocolate milk? Yeah, we said it. Related: Just Finished a Run? Try One of These Recovery Snacks Listen, chocolate milk is one of the best recovery drinks you can have post-workout (assuming you can consume dairy, of course). Ever wonder why volunteers hand you a little carton at the end of a race? Rumor has it SoulCycle instructors have a private stash of Horizon organic chocolate milk for after they teach classes, too. There are tons of reasons it can help your body - but we decided to ask some experts. 1. Provides Healthy Carbs and Protein Registered dietitian Lisa Hayim, MS, RD, noted that chocolate milk "is the perfect combination of protein (from the milk) and easy-to-absorb sugar/carbohydrates (from the chocolate)" that makes it an ideal recovery drink. Related: These 9 Recovery Must Haves Are Your Post-Workout Saviors "During a workout, especially a strength-training workout, the body breaks down amino acids," she told POPSUGAR. "Amino acids are the building blocks of protein," and you need to replace the protein you lost during a workout. "That is why chocolate milk is a favorite among athletes." As for that protein? "An eight-ounce glass of milk has the same amount of protein as two tablespoons of peanut butter," said health coach, fitness competitor, and Got Milk? ambassador Lauren Salaun - that's eight grams, if you're counting! 2. It's Easy to Digest "Within 30 minutes after your workout, you need lean protein that is easy to digest," Salaun. Getting your protein in liquid form makes this process even easier, she says. "The liquid gets into your body, and your body can absorb and process it really quickly; it's an easy way for your body to digest." 3. Keeps Your Lean Muscle Tissue Healthy Hayim explained a little more about what's going down in your body during exercise. "During a workout, the body reaches for stored carbohydrates to use as energy; the stored form, known as glycogen, is stored within muscles and the liver." OK, got it. Carbs = glycogen, and it's in muscles and liver. "Chocolate milk gives your muscles exactly what they need so your body isn't eating away at muscle fiber after a workout." Depleting the energy stores in our muscles can eventually lead to muscular breakdown. "If we run out of energy during a workout, the body will start to break down muscle (for protein to turn to energy), which is usually counterintuitive to our goals," said Hayim. "After a workout, you want to restore the muscles with the energy you took out so that you can recover and prepare for the next workout." Salaun echoed this: "The additional carbs from chocolate milk give your muscles exactly what they need so your body isn't eating away at muscle fiber after a workout." 4. Has Magnesium For Muscles Speaking of protecting those muscles . . . There's a reason we crave chocolate when we have PMS cramps - our bodies instinctively know that chocolate has magnesium, which relieves cramps. Perfect for muscular recovery and repair, right? 5. Gives Extra Hydration You could have a protein bar to get nutrition after your workout, but chances are, you're slightly dehydrated. [...]



27 Quotes That Will Inspire Weight Loss AND Self-Love

Wed, 18 Apr 2018 23:05:31 -0700

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Making the decision to get healthy and lose weight is a big deal all in itself - so, well done! Whether you can't remember the last time you set foot in a gym or you've simply fallen off the wagon, these quotes will give you that extra push, especially when it all seems impossible. You're gorgeous anyway, but now it's time to do your body right and make it strong. If there are any takeaways, they are: everyone starts somewhere, don't compare yourself to others, and wake up every day with the purpose to kick ass!




The 6 Most Effective Exercises to Get Your Body Ready For Spring

Wed, 18 Apr 2018 22:45:09 -0700

The weather is starting to get a little sweeter, and we're excited to welcome in the warmth. With the higher temperatures and extra sunshine come all our favorite parts of Spring - putting on shorts and tank tops for the first time, outdoor workouts, and planning out our Summer vacations. If you're looking for some new ways to get in shape in time for all the seasonal festivities, we highly recommend adding the following exercises into your routine. Each of them has been approved and recommended by a trainer, and they promise you'll get the results you're searching for if you put in the work. Related: Having Trouble Growing Your Butt? These 4 Expert Tips Will Help You Earn a Big, Curvy Ass Hip Thrust People oftentimes mistake the squat as the absolute best exercise to grow your booty, but the hip thrust is actually a much smarter option if you want to strengthen your glutes and perk up your derrière. So if your wish is a plumper butt as we move into Spring, start doing more hip thrusts. Jason Walsh, the celebrity trainer who helped sculpt Jessica Biel, Emma Stone, and Alison Brie, told POPSUGAR that hip thrusts "really isolate" the glutes, and they're one of his go-to exercises to help women strengthen their backsides. Dee Gautham, NASM-certified trainer and NPC bikini bodybuilding competitor, agrees that the hip thrust is the queen of glute exercises. Make sure you're also tacking on weight, because doing hip thrusts with just your bodyweight won't get you major results. Bulgarian Split Squat "Single-leg squats are [one] of the best exercises," Jason told POPSUGAR. He particularly loves the Bulgarian split squat and works on this movement a lot with Jessica Biel. It primarily targets your glutes, and you'll also feel this in your quads. All in all, it's the ultimate exercise to help you feel confident in your short shorts. Here's a step-by-step guide if you need a refresher. Related: The Number of Cardio and Weightlifting Sessions a Beachbody Trainer Recommends Each Week Push-Up Don't make the mistake of overlooking this classic exercise. "I see so many people, women especially, shy away from push-ups," Beachbody Super Trainer Joel Freeman told POPSUGAR. Most ladies say they just want to "work their legs, their booty, and their core." But Joel says, "You have to work everything, and you have to be strong!" Here are 16 essential push-up variations if you need some inspiration. Burpee Row Jillian Michaels told us she's a huge fan of full-body exercises "that are explosive and incorporate multiple muscle groups," which is why the burpee row is one of her personal favorites. It's definitely a tough one, but all it takes is a little practice for you to master it. Here's a guide on how to do it. Dumbbell Thruster Get ready to work just about every part of your body with the dumbbell thruster, which is essentially a squat into a shoulder press. Jillian Michaels loves this full-body exercise because "you get the best burn possible and work as many muscle groups as possible." If you don't feel like using dumbbells, you can also use a barbell or kettlebells. You'll love how strong your body feels after you master this move. Related: This Fat-Burning Workout Will Tone Your Entire Body - and All You Need Is 1 Kettlebell Glute Bridge "You want a good butt[...]



These 9 Yoga Mats Will Inspire You to Take a Vinyasa Class ASAP

Wed, 18 Apr 2018 21:50:13 -0700

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For many of us who practice yoga, it's more than just exercise. It eases our mind and can help us feel good physically. In the spirit of enjoying every moment of your practice, adding a beautifully designed (and functional) yoga mat to your daily flow will make it even more enjoyable.

We've gathered yoga mats that will suit anyone's tastes while still maintaining the qualities you crave in a fitness product. These mats are lightweight, gentle on your joints, and anti-slip so you can go through a sweaty flow without worrying about injuring yourself.

Keep reading to see the gorgeous mats everyone in your class will be asking you about.




3 Unbelievably Easy Ways to Start Eating the Mediterranean Diet

Wed, 18 Apr 2018 21:45:03 -0700

The Mediterranean diet is without question one of the healthiest ways to eat; it's one of the best diets for weight loss, and it might help you live longer! But before you overhaul your entire diet, we have some quick tips to get you started. Maggie Moon, MS, RDN at Pom Wonderful, shared three of the simplest ways you can eat more Mediterranean - almost zero effort required. Related: Why the Mediterranean Diet Might Be the Easiest Eating Plan to Follow Swap Rice and Quinoa For Farro Have you tried farro yet? Moon refers to it as "10-minute farro." According to the dietitian, "It's a quick and easy gateway to this Italian whole grain. Like the name suggests, it cooks up in 10 minutes and can be tossed with chopped dates, pistachios, pomegranate arils, red onions, cooked chicken, and mint or parsley for a complete one-dish meal." YUM. Related: Here Are Over 50 Ways to Cook (and Eat!) Superfood Grains and Seeds Stock Up on Grab-n-Go Mediterranean Snacks Keep healthy Mediterranean foods on hand that are easy to grab, and you'll have one less thing to think about as you clean up your diet. Consider fresh fruits and vegetables, nuts, and other whole, plant-based foods. "Stock your fridge and pantry with Mediterranean staples like pistachios and 100 percent pomegranate juice," says Moon. "They happen to make a simple, healthy, and great-tasting snack pairing that also boasts plant protein, healthy fats, and polyphenol antioxidants." Cook With Olive Oil While coconut oil remains a tad controversial, heart-healthy EVOO has been a healthy Mediterranean staple for centuries. "Make olive oil your main cooking oil," suggests Moon. "A favorite breakfast in Spain is pan con tomate, which you can approximate at home with good-quality whole-grain bread, ripe tomatoes, and olive oil seasoned with salt and pepper or your favorite herbs." Sounds like an ideal toast breakfast, honestly. [...]



18 Cute and Comfy Activewear Pieces For Curvy Girls Everywhere

Wed, 18 Apr 2018 21:25:02 -0700

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If booking that next sweat session is getting harder and harder, one great way you can motivate yourself this season is by investing in new workout clothes. There's something about putting on brand-new gear that gets us in the mood to try something new. In case you need more convincing, we did the shopping for you. From supportive sports bras to compression leggings, we found a wide variety of cute performance finds for every body type. Take a look, and find your perfect match ahead.




The Clever Food Swaps That Will Make Painful Bloating a Thing of the Past

Wed, 18 Apr 2018 21:20:06 -0700

If you're familiar with bloating, you're probably a pro at avoiding the foods that make your stomach swell. But before you start cutting everything out of your diet and become a breatharian, there's still a way to enjoy the foods you love without overly complicating your life, and it's simple: make smarter swaps. Related: The 1 Change I Made to Cure 10 Years of Feeling Bloated With the help of dietitian Simone Austin, we've rounded up the best-for-your-belly swaps that will stop bloating in its tracks and still keep meal time exciting. Sure, some are no-brainers (hello, water trumps soft drink any day), but there are a few on the list you may not have considered but really should . . . Swap onions for spring onions (the green end in particular) Swap garlic for olive oil infused with garlic Swap cabbage for bok choy Swap pasta for zucchini noodles Swap cow-based cheeses for goat's cheese Swap dairy-based yogurt for coconut yogurt Swap cow's milk for nut milk Swap white bread for spelt bread Swap gluten-based grains for quinoa Swap apples for bananas Swap broccoli and cauliflower for cucumber and spinach Swap sparkling water for water Related: This Is What Solved My Extreme Bloating Problem That 4 Doctors Couldn't Figure Out But that's not all . . . Looking for flavor? Use salt flakes, pepper, and lemon or lime juice instead of garlic and onion. If fruit is a tricky space to navigate for your tummy, it's best to stay away from stone fruits and stick to berries, kiwi fruit, and citrus. [...]



13 "Healthy" Snacks That Dietitians Want You to Stop Eating ASAP

Wed, 18 Apr 2018 20:59:03 -0700

Whether you're trying to lose weight or just want to overhaul your diet, loading up on nutritious, better-for-you snacks is one of the best things you can do to keep yourself fueled in between meals and on track with your goals. However, there are some "healthier" options that may end up ruining your efforts. Here are some of the biggest offenders, according to dietitians. Granola Granola has seemingly been a health-food snack for decades, topping yogurt parfaits and lining the shelves of specialty health foods. But it can also be a sugar bomb. "In just 1/4 cup of granola, there can be up to 170 calories and up to 10 grams of added sugar," Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, told POPSUGAR. "Plus, it is so good that most people overeat it." Yogurt Parfaits Speaking of granola, they add even more sugar to yogurt parfaits, which are already chock-full of the sweet stuff - even if yogurt is the main ingredient. "They often have lots of sugar, especially if they are flavored, and then they have granola (again, lots of sugar) and honey," Amy Shapiro, MS, RD, and founder of Real Nutrition, told POPSUGAR. "I always educate my clients to read the label because these usually have as much sugar as a can of soda or even a candy bar!" Juice "Juice is full of sugar, albeit natural sugar, but sugar nonetheless," Lara Field, MS, RD, LDN, told POPSUGAR. "When we drink juice, we consume calories, but we don't feel satiated so we keep on eating." Instead, she recommends fresh fruit instead of fruit juice. "The added benefit of fiber in whole fruit keeps us feeling full, in addition to packing a diverse array of vitamins and minerals." Related: 11 High-Protein, Low-Calorie Snacks That Are Perfect Grab-and-Go Options Protein Bars Protein bars seem like an easy way to get more of the important macronutrient and refuel after a tough workout. But many contain sketchy ingredients. "Most protein bars are full of unhealthy ingredients like palm oil, vegetable oil, sugar, artificial sweeteners, artificial colors, and preservatives," Dina Garcia, RD, LDN, told POPSUGAR. "Even if you opt for a bar with 'cleaner' ingredients, they still aren't as filling or nutritious as eating real food." Instead, she recommends six ounces of Greek yogurt with a cup of frozen berries and one tablespoon of pumpkin seeds for about as much protein as a bar, with far fewer additives and ingredients. Fruit in Canned Syrup "You might think canned fruit is as healthy as fresh. It can be, but here's something you should watch out for: if the label of a canned fruit indicates that it's canned in 'light syrup' or 'heavy syrup,' this means that the fruit has sugar added to it," Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition, said. "You can read the ingredient label to make sure it contains nothing but fruit. Fruit canned in juice or water is usually a safe option." Flavored Instant Oatmeal Oatmeal is a healthy breakfast packed with nutritious whole grains and filling fiber, but not all store-bought oatmeal is the same. "Oatmeal is great, but some of the flavored kinds can have added fats and sugars," White said. "I would recommend sticking with plain oatmeal and adding in your own fruit to sweeten it." Gluten-Free Foods Gluten has gotten a bad rap over the last decade, with many people eschewing bread and grains in the name of losing weight. But gluten-free doesn't always [...]



I'm a Kettlebell Specialist, and This Is Why You Should Choose a Kettlebell Over a Dumbbell

Wed, 18 Apr 2018 20:40:03 -0700

I used to be deathly afraid of kettlebells. For a long time, I had this image in my head that I would accidentally swing the kettlebell into the mirror at the gym, loudly - and embarrassingly - shattering the glass (anyone ever see that episode of Broad City?). But since last year, I've been fostering my relationship with the kettlebell; I've fallen so deeply in love with it that it's hard to put it down sometimes. So I got my kettlebell training certification a couple of months ago and haven't looked back since. Let's back up for a second. ICYMI, the kettlebell is a tool you'll find at any normal gym, and it's a ball-shaped weight with one handle. It can be awkward at first, if you don't know what you're doing. But since I cozied up to the kettlebell and started training with it, I've realized that it has so much more to offer than conventional tools like dumbbells or the barbell. That's because its offset weight and unique shape allow it to move with your body in so many different planes while also requiring tremendous core strength to keep it stable. If you've never considered incorporating kettlebell work into your routine, these are four reasons you might want to give it a try. Related: The Running Technique Every Woman Should Do More of, According to 2 Experts You're Able to Do Much More Movement With It FULL BODY KETTLEBELL COMPLEX 💪🏽 • Bookmark this one! Especially if you're looking for a full-body workout that doesn't require much equipment or space. All you need is a pair of kettlebells. I used 8kg KBs here, but I probably could have gone heavier • 1 renegade row - 1 push up - 1 squat to overhead press - 1 alternating overhead squat (this one KILLS!) • Do 4 or 5 reps and 4 rounds with minimal rest in between. This is why I've been loving the kettlebell lately: it allows you to flow through so many different movements nonstop, which lets you access pretty much every inch of your body in a short amount of time. Imagine trying to do this complex with a dumbbell or barbell 😂 • Give it a try and let me know what you think #getstrongwithgina • 🎶: Hot Damn @theshadowboxers • Set by @avomuse • #kettlebellworkout #fullbodyworkout #morningmovement #vegainz #strongvegan A post shared by GINA M. FLORIO ⚡️ (@gmflorio) on Apr 12, 2018 at 9:39am PDT There are a wide range of things you're able to do with the kettlebell that you can't do with dumbbells or a barbell. For example, you can move from one exercise to the next - also called a kettlebell flow or complex - switch the weight from one hand to the other, and generally move more freely with it. And, of course, you can do all the basic exercises you might be able to do with any other basic equipment at the gym: deadlifts, squats, lunges, presses, rows, etc. The possibilities are truly endless with the kettlebell, which means you have more room to grow and get stronger. You'll Increase Your Level of Functional Movement Master the kettlebell with my online Primal Kettlebell Course! Available now at EricLeija.com for 50% off! Link in my bio 👊🏽💪🏽⚡️ -40 seconds on -20 seconds rest -4 to 6 sets • #kettlebell #fullbodyworkout #onlinecoach #onnit ⚡️EricLeija.com⚡️ A post shared by Eric Leija (@primal.swoledier) on Apr 17, 2018 at 1:46pm PDT "Some of the advantages that kettlebells have over dumbbells are their unconvent[...]



Someone Finally Explains What That Extra Set of Shoelace Holes Is For

Wed, 18 Apr 2018 19:00:23 -0700

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We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!

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25 Amazing Yoga Poses Most People Wouldn't Dream of Trying

Wed, 18 Apr 2018 19:00:08 -0700

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We've all had a Polly or Peter Pretzel in our yoga class, and admit it - you can't help but ogle a little at their awe-inspiring strength and flexibility. It's inspirational, and it gives a little insight into what years of practice can lead you to. But let's face it: some poses are just flat-out out of the question. Get ready to be wowed when you see these amazing advanced yoga poses. Would you try them?




Why Your Freezer Is Your Best Weight-Loss Tool

Wed, 18 Apr 2018 18:40:07 -0700

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Open most people's freezers and you're likely to see a pint of ice cream and some TV dinners. While these foods may be freezer staples, they're not helping you on your quest to lose weight. However, when used right, the freezer is the perfect weight-loss tool; here's how.