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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: Fri, 30 Sep 2016 03:45:47 -0700

Copyright: Copyright 1976-2016 POPSUGAR Inc. All rights reserved.
 



The 12 Different Kinds of People You’ll Meet at the Gym

Fri, 30 Sep 2016 03:10:00 -0700

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Remember that scene in Mean Girls when Lindsay Lohan's character, Cady Heron, learns the ropes of North Shore High School by seeing the layout of the lunchroom? Well, the gym is kind of like that . . . but a lot sweatier.

Regular gym goers know that you can expect to see more tight, neon clothing than you would at a rave. But the people are really what makes the whole experience, well, interesting. Even though each gym commercial loves to say that its center is "unlike any other gym," let's face it: you can expect to find the same three things at every one - treadmills, free weights, and that strange dude who wears jeans to get his fitness on.




You Only Need to Do 10 Reps of This Move to Totally Work Your Body

Fri, 30 Sep 2016 01:10:00 -0700

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If you thought burpees were hard, do we have a treat for you today. The man maker burpee adds in free weights, and has been called "the hardest burpee in the world," as it has the power to totally transform your body in a short amount of time.

Do just 10 of these, and you'll be exhausted - it's a total timesaver, and you'll get a superpowerful workout. All you'll need is a set of hand weights and some space to move.

  • Start with a wide stance, toes slightly pointed out.
  • Lower into a deep squat, grabbing your free weights with your hands.
  • Walk or jump your feet back into plank position. Optional: do a push-up.
  • From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
  • Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
  • In a squat, curl your weights into the chest, and stand.
  • Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
  • This completes one rep. Do one set of 10 reps.



Cool Down With an Easy-to-Make Bowl of Pumpkin Nice Cream

Thu, 29 Sep 2016 17:30:00 -0700

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Cool down with a creamy bowl of vegan pumpkin nice cream. The best part about making this recipe is that you don't need any fancy appliances - a simple food processor does the trick!


Media Files:
http://feedproxy.google.com/~r/fitsugar/~5/Tnby8q0tJYo/video.mp4




Pack a Different Healthy Lunch Every Day This Month With Over 30 Fresh Recipe Ideas

Thu, 29 Sep 2016 17:20:00 -0700

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The holidays are almost upon us, but don't lose sight of your healthy goals! Kick-start your healthiest season yet and bring clean, wholesome, nutritious lunches to work.

From warming Fall soups to fresh salads and mason jar bowls, you can chill, reheat, and pack - meaning these meals are totally office-ready. Best part? They're low-calorie, high-protein, and made with whole, natural ingredients. Who's hungry?




Long and Lean Full-Body Yoga Flow

Thu, 29 Sep 2016 16:50:00 -0700

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It's time to slow it down and work your muscles while lengthening them, so today's workout is a yoga flow to help you get long and lean. It's perfect for stretching tight muscles while working your arms and core in surprising new ways.

Directions: move through the entire 12-pose sequence on the right side, and then repeat on the left.




How to Prevent Hangry From Happening

Thu, 29 Sep 2016 16:20:00 -0700

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I'll admit it: I've been known to come down with a serious bout of hanger. One minute, I'm happy waiting for a table with friends; then, in an instant, I have to excuse myself out of the restaurant to collect myself because I'm feeling so upset and can't handle any conversation. For years, I thought it was all in my head, but finally, I have science on my side!

Hanger is real, and it happens where self-control stops. When your body and brain are not fueled with sufficient calories, your ability to control anger or even forgive a loved one is inhibited, since blood sugar levels and the self-regulating hormone serotonin plummet. In one study out of the University of Cambridge, researchers controlled the diet of their subjects in order to manipulate their serotonin levels and found that low levels of serotonin weakened communication between certain parts of the brain and significantly affected the brain's ability to communicate and control emotional responses than if serotonin levels were normal. This why you act (and feel) a little crazy when you have not eaten.

But hanger doesn't have to happen to you! Learning how to recognize when you're actually hungry will help you time meals right, and you need to keep smart snacks close. Foods that are too high in sugar might give you a short boost, but they'll keep your blood sugar levels and mood yo-yoing up and down all day long. According to Dawn Jackson Blatner, RDN, you need something with a blend of produce and protein to keep you feeling energized, balanced, and satisfied. To all the hangry people out there, your friends and family thank you advance for your commitment to snacking and staving off hanger pains.




This Is What $200 at a Gym Gets You (and $10, and $40)

Thu, 29 Sep 2016 16:05:00 -0700

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There are a lot of fitness options to choose from, and new gyms and studios are popping up everywhere, but how much should a gym membership cost? What do you get based on how much you pay?

We asked POPSUGAR editors where they work out, how much they pay, and what they get for the price - uncensored, all pros and cons considered. Is a $20 per month membership at 24 Hour Fitness right for you, or do you want the eucalyptus-scented frills at Equinox?

Here's where we work out, how much we pay, and what we do and don't get with our memberships.




Expert Tips For Managing Stress Every Day, Everywhere

Thu, 29 Sep 2016 15:20:00 -0700

The bad news? There's no way to really "get rid of" stress. The good news? You can manage it, and one "stress expert," Dr. Pete Sulack, doctor of chiropractic, has a method for it. "Stress isn't just drama or deadlines," said stress expert Dr. Sulack. "It's total toxic body burden, and it's a byproduct of living in our modern world." And while he emphasized that eliminating stress is impossible, he talked about a principle he applies to it to keep it in check. Related Stories:15 Simple To-Dos For a Happy and Energized WeekendStop Stressing With These 20 Ways to Chill Out "I can't emphasize enough the importance of counterbalance. You can't avoid stress, but you can counterbalance it with these steps." Get ready to get happy and find more balance in your life by deepening connections, getting proper nutrition, resting, working out, detoxing, aligning, feeling grateful, and giving back. Apply any and all of these - even in simple ways - to your everyday life to start feeling less overwhelmed. Connection Dr. Sulack's first principle involves reclaiming your connection with other people, with nature, and with yourself. Do you feel disconnected and isolated at times? Too immersed in technology? He suggests counterbalancing with the following: "Real, soulful connections with friends, family, or neighbors." Call a friend you haven't talked to in a while. Get coffee with your mom or go on a walk with your significant other. Say hi to your neighbors or co-workers more often! Go outside! He told us that research shows that even spending one minute outside can improve your mood and outlook, and that spending time in nature can lower blood pressure. Reflect on your purpose. Take time to evaluate what is important to you, who you are, and what you want out of life, even if that means a few minutes on the subway or during your commute. Dr. Sulack said this will "provide a true north that helps you chart through often perilous waters." Nutrition Food can play a key factor in stress levels. Dr. Sulack suggests adopting a "clean, organic, and unprocessed diet" that "gives your body and brain the nutrients to thrive." His rule of thumb? "If it comes from a plant, eat it. If it's made in a plant, just don't." We'd also suggest considering adding omega-3s, B vitamins, and magnesium into your diet to get some relaxing, healing benefits. Related Stories:Rethink Stress Eating: Healthy Foods to Calm You DownThe Best Stress-Fighting Nutrients (and Where to Find Them) Rest Dr. Sulack says most of us are "tired but wired" when we're feeling stressed. He noted that getting more sleep is a key to counterbalancing stress. Try setting up a bedtime routine to get ready for a more restful slumber, or trying a sleep-aiding app. Related Stories:The Definitive Guide to Getting Better Sleep Movement So, this might be our favorite tip. "Most Americans feel the backaches, tension headaches, and sluggishness that come along with a sedentary lifestyle," he told us. "Regular functional and fun movement, like sports, swimming, walking, bicycling, and dancing, counterbalance the stress of the hours you spend in an office chair, the car, and on the couch." So you know what that means . . . it's time to move! Add some more fitness into your daily routine to counterbalance general stress. If you're feeling overwhelmed when you're at work, try going for a walk (and going outside to connect with nature!) or finding a place to do some crunches, push-ups, or simple no-equipment exercise moves. Related Stories:25 No-Equipment Moves That Transform Your Body Detoxification Because stress can be a constant and "under stress, the body becomes deficient and toxic," Dr. Sulack says we must detoxify the body daily. Here are some tips he suggests: Oil pulling Eating veggies (which "boosts glutathione") Hot baths Massages Drinking half your weight in ounces of filtered water (i.e., if you[...]



4 Huge Mistakes Vegetarians Make When Trying to Lose Weight

Thu, 29 Sep 2016 13:26:00 -0700

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Eating vegetarian is supposed to help people lose weight, right? Well, speaking from experience, not eating meat in college did nothing to prevent me from gaining 40+ pounds. If you're vegetarian and trying to get slimmer, avoid these mistakes (that could end up causing weight gain).

Trading Protein For Carbs

If you're skipping the chicken or salmon for dinner, don't just eat a bowl of pasta! While carbs are essential for energy and brain function, you need protein as well. Find ways to get your fill with legumes like lentils, black beans, and soy products, whole grains, nuts, seeds, eggs, and dairy products (if you're eating them). This chart shows you how much protein you need in a day. An easy way to get your fill is to remember to eat some form of protein at every meal and snack.

Only Eating Junk Food

Ice cream, french fries, cookies, bagels, pizza, and candy bars may be vegetarian, but they're not void of calories. Remember that food is fuel and every time you eat is an opportunity to nourish your body. So you don't want to waste calories on foods that will make you feel like crap - they won't satiate your hunger and you'll end up craving more junk and eating tons more daily calories. Choose nutritious foods 80 percent of the time, and find ways to make those junky vegetarian foods healthier. Load veggies on your slice of pizza and bagel sandwich, make oven-roasted sweet potatoes instead of eating them deep-fried, and go for a handful of raw almonds with a piece of dark chocolate when candy bar cravings strike.

Too Many Veggies

Yes, there is such a thing! If your diet is too restrictive and you only eat veggies from morning till night, you're not only not getting all the nutrients you need, but without enough protein, carbs, and healthy fats, you'll feel tired, foggy-headed, and hangry. You can't sustain this kind of diet and you'll just end up craving (and devouring) not-so-good-for-you foods.

You Don't Measure

While peanut butter is healthy, eating half a jar a day is not. Vegetarians especially need to pay attention to portion sizes since so many meat-free foods are high in carbs and calories. Don't just blissfully pour an enormous bowl of cereal, grab handfuls of trail mix, or mindlessly dip bread into your bottomless bowl of potato leek soup. Measure out your portions and stop eating when you're satisfied, not stuffed.




A Dietitian's Cheat Sheet For Eating Low-Carb

Thu, 29 Sep 2016 11:15:00 -0700

You're interested in eating low-carb to lose weight because you've seen other people's success eating this way, but you have tons of questions. Can I eat fruit? What about whole grains or whole-wheat pasta? And if so, how much? You definitely don't want to go completely carb-free because you know your body needs some carbs to function normally, so follow this simple guide from certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition. It will make going low-carb so much easier. When going low-carb for weight loss, Leslie recommends that around 25 percent of your diet be devoted to carbs. If you're trying to maintain your weight or feel healthier and less bloated, go for 40 percent. You can figure out how many carbs to eat in a day with this formula from Leslie: start with your daily calorie goal, multiply that number by 0.25 (25 percent), then divide that by four (there are four calories per gram of carbs), and this will give you the total grams of carbs for the day. For example, if your goal is 1,500 calories a day, the equation looks like this: 1,500 x 0.25 = 375; 375/4 = 93.75 grams. Related Stories:This Is the Diet to Go On If You Want to Lose Weight (According to Harvard Researchers) But what can you eat? To avoid going crazy counting every single gram of carbs, Leslie suggests a clean Mediterranean-style diet that includes: Complex carbs (2 to 3 servings): 1/2 cup brown rice, 1/2 cup quinoa, 1/2 cup whole-wheat pasta, 1 slice whole-wheat bread, 1/2 cup sweet potato, 1/2 cup corn Fruit (1 to 2 pieces): banana, apple, orange, 2/3 cup berries Dairy (1 to 2 servings, unsweetened): 1 oz. cheese, 6 oz. plain Greek yogurt, 1/2 cup cottage cheese, 1 cup milk Proteins (no limit on meat): fish, lean chicken, lean turkey, lean beef, tofu, a moderate amount of beans (1/2 cup contains 18 grams of carbs) Healthy fats (2 to 3 servings): 1/2 avocado, 1 tablespoon olive oil, 1 tablespoon nut butter, 1/4 cup nuts (keep in mind that cashews are higher in carbs than other nuts) Nonstarchy veggies (as many as you want): salad, broccoli, cabbage, carrots, beets, cucumbers, etc. (not including starchy veggies like peas, corn, or potatoes) Leslie recommends eating complex carbs in the morning to help with satiety, swapping your usual lunchtime sandwich for a salad to cut carbs, and limiting your whole grains at dinner to 1/2 cup. Don't waste carbs on soda or other sugary drinks, opt for fruit instead of juice since the fiber will keep you full, and try to avoid processed foods. Example Daily Menu Breakfast: Overnight oats made with 1/2 cup rolled oats, 6 oz. plain Greek yogurt, 2/3 cup berries, 1 teaspoon chia seeds, 1 tablespoon honey Morning snack: 1/4 cup almonds or 1/2 avocado with a pinch of sea salt Lunch: Large veggie salad made with lettuce, peppers, carrots, cucumbers, celery, cabbage, etc., 3 oz. grilled tofu or grilled chicken, 1 tablespoon olive oil/vinegar dressing, and an apple on the side Afternoon snack: 1 oz. cheese with sliced red peppers or sugar snap peas Dinner: 3 oz. roasted salmon with roasted beets and carrots, 1/2 cup brown rice, and side arugula salad with 1 tablespoon balsamic vinaigrette dressing Balance is key here to being successful, and not every day is going to look this perfect. If eating 25 percent carbs feels too restrictive, use a range of 25 percent to 40 percent. Or maybe start off in the 40 percent range, and as you become more comfortable, you can decrease to 25 percent. This is an eating pattern you want to sustain in order to lose weight, so if you give up on day one and bake and devour an entire pan of brownies because you miss carbs so much, that won't help you reach your weight-loss goals. But don't be too hard on yourself! Leslie says, "Balance is best, 80 percent good food, 20 percent fun." Take care of yourself, eat healthy[...]



This Is Exactly What Happens to Your Body When You Don't Take a Rest Day

Thu, 29 Sep 2016 09:56:00 -0700

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If you're someone who has a hard time giving yourself a break, and you've been skipping rest days, then listen up: while we admire your dedication, skipping your recovery is doing you more harm than you think.

We wanted to find out exactly what happens to your body when you train too hard, so we talked to Michelle Opperman, director of group fitness for Crunch, and Jan Milano, CSCS and sports performance coach at DIAKADI. Did you know the effects can be so severe physiologically and psychologically that there's a name for it? It's called "Overtraining Syndrome."

Want to know what Overtraining Syndrome looks like? Here's what happens to your body when you don't take time to recover from intense exercise (or endurance events!):

  • Glycogen stores are depleted. Opperman and Milano both noted that your glycogen decreases. Glycogen is your body's energy source, and not something you want to eliminate. Milano says "decreased glycogen may contribute to the lowered lactate responses," meaning your muscles fatigue more quickly.
  • Corticosteroids increase. We know that cortisone and cortisol (stress hormones) are not good for weight loss, and even add to belly-fat retention. Milano told us that these elevated levels also depress the immune system by inhibiting the reaction of lymphocytes to antigens (basically, the fighter cells can't fight the bad invader cells). So overtraining equals a higher likelihood of getting sick.
  • Your heart goes into overdrive. "Both resting heart rate and submaximal exercise heart rate are increased," said Milano. Be nice to your heart. Take a breather.
  • Your performance suffers. Opperman told us that when sufficient rest is not included in a training program, your ability to perform (i.e., continue training, growing muscle, getting stronger) plateaus or declines, because your muscles literally cannot recover and regenerate. So things just get worse and worse.
  • You'll lose muscle mass. Consistent breakdown + no recovery = bye, muscles. That's the opposite of what you're trying to do, right?
  • You'll feel AWFUL. The tiny tears in your muscles cannot heal, which results in inflammation, swelling, and tenderness. Opperman says the feeling will "become extreme, lasting for days." She also noted that you'll feel physically exhausted for an extended period as well, which could make it hard for you to perform your day to day functions.
  • It messes with your mind. Muscular fatigue is not the only thing Opperman and Milano warned about. The fatigue and distress extend psychologically, and Milano noted that you'll notice mental changes before physical ones. "Decreased vigor, motivation, and confidence; raised tension, depression, and anger accompany an individual's recovery," said Milano.

Do yourself a favor. Go to yoga, don't skip savasana, do your cooldowns, and take a day off to recover. Need some pointers? Make sure you keep our recovery checklist handy, or try any of these recovery essentials.




Change the Way You Do the Plank For a Six-Pack, Fast

Thu, 29 Sep 2016 01:30:00 -0700

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You've probably done an elbow plank so many times by now that you know the drill by heart: straight back, belly button pulled in, and palms flat on your mat (trying not to clasp them in prayer pose if possible). But Cassandra Bodlak, health coach at Studio Fitness, recommends her clients do a slight modification that's a little more challenging: when in elbow plank, flip your hands over so your palms are facing up.

Pressing through an elbow plank with palms facing down will help keep back muscles engaged and clasping hands together in a fist will enlist your chest muscles to help stabilize you, but flipping your hands over will make your plank even more about the core, Cassandra explains. "Performing a plank with palms up [will] disengage some of the support from the muscles of the hand and forearm," she says. In other words, simply moving your hands will help you get on the fast track to sculpted abs.

Another reason to go palms up? You'll help unround those hunched-over shoulders. "It takes the pronator teres (one of the major forearm muscles) and positions it in what is called the 'anatomical position' (palms forward when standing, palms up when prone in a plank), which is the most desirable position in which to function," Cassandra explains. "We are all busy typing on keyboards these days, encouraging a particular position of the forearm: palms down. Simply repositioning the forearms in your plank helps to create a balance."

Sculpted abs and looking taller are two great reasons to try the "palms up" modification the next time you're in an elbow plank, but don't worry if making this change has you collapsing into Child's Pose sooner than you're used to. Cassandra offers this encouragement: "When you perform a plank, perform it to the best of your ability in the moment you're in - palms in prayer, palms flat, or palms up, it's probably one more plank than you did yesterday, right? Keep it up!"




6 Healthy Recipes You Need to Try on National Coffee Day

Thu, 29 Sep 2016 01:10:00 -0700

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Aside from the fact that it helps us function on a daily basis, coffee has some impressive health benefits - it eases muscle pain, improves memory, prevents constipation, fights against disease, and increases endurance. Now this doesn't mean I'm about to drink nine cups of coffee before I hit the gym, but when consumed in healthy amounts (300 milligrams or less of caffeinated beverages daily), coffee can do great things. Coffee has helped us through our longest nights, our earliest mornings, and just about everything in between, but there's no denying that some of the most delicious blends are not only pricey but also loaded with sugar. In honor of our love for java on National Coffee Day, check out our six healthy coffee recipes you can enjoy at home.




Swap These Overindulgent Fall Staples For Healthier, Lightened Up Foods

Wed, 28 Sep 2016 17:45:00 -0700

We love Fall and holiday food, but we don't love how the extra-indulgent fatty and sugary foods make our bodies feel. To get the best of both worlds, we asked Alexandra Miller, RDN and LDN Corporate Dietician at Medifast, to help us figure out the best healthy, lightened up swaps for classic staples of the holiday and Fall diet. From sweet potato casserole to pumpkin pie and PSLs, Alexandra offers a healthier alternative. The staple: mashed potatoes. The swap: mashed cauliflower or turnips. Cauliflower mashed "potatoes" are low-carb and full of vitamins. The staple: pumpkin or apple pie. The swap: spiced kabocha squash and pecan parfait; half of a small, roasted acorn squash filled with low-fat plain or vanilla Greek yogurt and a generous sprinkle of pumpkin pie spice; or cored, baked apples with cinnamon and just a touch of honey. (We're big fans of a warm, baked apple). The staple: chips or crackers on the party table. The swap: roasted pumpkin seeds with just a touch of olive oil, salt, and pepper, or cinnamon apple chips (bake thin slices of apple sprinkled with cinnamon at 230 degrees for 1 hour or until crispy). Apple chips make a sweet and spicy seasonal snack! The staple: sweet potato casserole (with brown sugar, butter, and marshmallows). The swap: roasted butternut squash chunks tossed with fresh cranberries and a light drizzle of olive oil. Try one of our healthy butternut squash recipes for a dose of tasty Fall flavor. The staple: pasta. The swap: spaghetti squash. There are so many things you can do with spaghetti squash, and it makes an incredibly light and delicious alternative to pasta. The staple: green bean casserole. The swap: steamed green beans seasoned with a touch of olive oil, salt, and pepper. Add thinly sliced almonds or caramelized onions to spruce it up. Try this lightened up green bean casserole recipe for a lower-calorie take on a favorite. The staple: pumpkin spice latte. The swap: a cup of pumpkin spice coffee with unsweetened almond milk. Make your own pumpkin spice creamer with this vegan, paleo pumpkin spice recipe. Related Stories:Indulge in Fall Comfort Foods Without Packing On Pounds: Here's HowThese Are the 8 Best Fall Superfoods For Weight Loss [...]



This Inspiring Mom of Two Lost 40 Pounds With Tone It Up

Wed, 28 Sep 2016 16:57:00 -0700

Sarah Stevens is a total ray of sunshine. Upon meeting Sarah at the Tone It Up Retreat in Dana Point this past weekend, I was immediately drawn to her enthusiasm and warm spirit. Although we'd never met prior, I immediately felt like I had a friend. It's that positivity and energy that helped Sarah create a healthy, fit life for herself. Related Stories:Why Karena and Katrina From Tone It Up Believe Weight Loss Starts in the Morning It was hard to believe that this ripped and toned beach babe hadn't always been this fit; in fact, at our beach dinner, she told me over a glass of champagne that she had a "before and after" story of her own, and showed me the pictures you're about to see. I was stunned; she'd made such incredible progress in such a short period of time! And the Tone It Up Bikini Series winner doesn't have all day to herself for her workouts - she's a mother of two young boys under 4 years old. Read on for insight into how Sarah manages it all, and still takes time for herself. Sarah: Before POPSUGAR: What made you decide to start your weight-loss journey? Sarah Stevens: I was sitting at home with my newborn son absolutely exhausted and unhappy. I didn't have a terrible case of postpartum depression, but I had some serious baby blues and I knew I needed to make a change, but I had a tough time motivating myself. I Googled "at-home workouts" and found Tone It Up (TIU). Their positive attitude pulled me in right away. They were so happy and genuine and never stopped laughing and having fun. I knew I wanted to feel the same way. PS: What's your favorite way to work out? SS: Definitely Jazzercise! This isn't some lame '80s workout. It's high-intensity dancing for 45 minutes and then 15 more minutes of strength training. "Before, I felt embarrassed in a two-piece swimsuit so I would never have imagined putting on a crop top. Now I feel beautiful and confident." PS: What's your weekly exercise schedule? SS: Monday through Friday I wake up early for my Tone It Up Bootycall workout. I either do this at the gym or at home depending on my husband's workout schedule. I'll do a mix of strength training with TIU workouts or cardio like a Spin class on my Peloton bike or a run because I'm training for a half-marathon. Then I'll head to Jazzercise later on in the morning and sometimes I throw in a barre class. I like to run or do some other kind of cardio on Saturday mornings and I love Sunday morning barre class. Sarah: After PS: How do you keep workouts exciting? SS: I love to mix it up by going to different group classes. Exercising with others always makes me push myself harder. I like to make plans with girlfriends to keep myself accountable and get in girl time all at once. I will also go to a Turbospin class taught by my husband. His indoor cycling classes are killer and I'm always proud to watch him lead a class. Related Stories:Caitlin's Inspiring 25-Pound Weight-Loss Journey Is So Attainable PS: How much weight have you lost? SS: Since joining TIU, I've lost a total of 40 pounds. I started following the plan in January 2015, and worked out every day and ate well all week, but I would splurge on the weekend. I still lost 22 pounds [that year], but I knew that I wasn't truly following the plan to a T. So on Jan. 1 of 2016, I made the commitment that I would follow the nutrition plan 24/7 and see what it would do for my body, and I lost another 18 pounds. PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited? SS: There were a few, but a big moment was having the confidence to wear a crop top! I had hernia repair surgery shortly after having my second son resulting in a scar[...]



6 Flat-Belly Foods to Enjoy This Fall

Wed, 28 Sep 2016 16:36:00 -0700

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If you are what you eat, it seems a good idea to eat foods that help fight bloating. Summery and exotic fruits, like papaya and pineapple, can prevent the belly bloat, but you should know about the best foods of the Fall season that combat that puffy, gassy feeling. Read on to see which foods, herbs, and spices to pick up the next time you're at the farmer's market or grocery store. We even include recipes suggestions for each ingredient, so you can get cooking with these foods.




Exercise Out Your Bad Feelings With This Angry Breakup Workout Soundtrack

Wed, 28 Sep 2016 16:15:00 -0700

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There's no way around it: breakups totally suck, in every way possible. And they also totally occupy ALL your brain space, clouding your thoughts, bringing you and your energy down. The best way to beat it? Exercise. Trust me.

Go out for a run, or try a high-intensity workout (it'll feel like running away from your problems, but it's better). You'll be so focused on the burning of your muscles or your shortness of breath that it'll be a nice distraction. Plus, it's such a healthy way to channel any negative energy (the happiness hormones, endorphins, will be flowing!). Throw on this angry, "forget you," empowering playlist to forget your ex ever existed - and to become the best version of yourself yet. Get out there and shine.

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If this mix isn't your speed or style, check out all of our workout playlists to find something that suits your taste. Just download the free Spotify software or app to listen to our playlists.




How to Work Out in the Morning and Not Be Ravenous All Day Long

Wed, 28 Sep 2016 16:05:00 -0700

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Many of us have been in this scenario: you wake up early for a workout, and you're not quite hungry, so you have something light or skip breakfast altogether and jump right into your run, cardio, HIIT, or weight training. Then, after your sweat-sesh, you're absolutely insatiable. All the food in the world couldn't quench your desire for food, and you've never felt this hungry in your entire life. You eat something, and you're still ravenous. What gives?

According to Tone It Up's dietitian, Lori Zanini, RDN, you're probably not getting enough protein. Here's her trick for getting that morning workout in without sabotaging your diet with the munchies all day long:

"You need three to five ounces of protein, 30 minutes after your workout. That's the sweet spot: exactly 30 minutes." Why so specific? "Thirty minutes post-workout is the optimal window to refuel our bodies, since this is when our heart rates and blood pressure are still elevated, which helps improve the delivery of nutrients to our muscles," Lori told POPSUGAR. "Since the blood flow to the muscles is much greater immediately after exercise, it allows our glycogen stores to refill faster during this time frame."

Seems pretty simple, right? Curb cravings, fuel your muscles, and fend off all-day hunger. Plus, you got a workout in early. Go you!

Lori suggested a Perfect Fit Protein shake; you can make your post-workout protein smoothie with either protein powder, tofu, or cottage cheese (although there's limited dairy if you're following the TIU nutrition plan). You can also scramble some eggs, make a high-protein snack, or whip up a high-protein, low-carb breakfast.




After 18 Years of Running, I Gave It All Up For CrossFit

Wed, 28 Sep 2016 15:50:00 -0700

Like a lot of people, I started running to lose weight. That was in 1998, when I was a junior in college, battling the 40-plus pounds I'd gained from my diet of pasta, french fries, and Sour Patch Kids. It took me over five years to lose the weight, but I never was able to get super lean and muscular like I had always wanted to be. As a mom two, I put the idea of my strong and chiseled body on hold for a bit. I have gone through two pregnancies, gaining 50-plus pounds during each, and always ran to lose that postbaby weight. Even running 45 minutes three to four times a week didn't help me lose those last 10 pounds. So I signed up for a half marathon, thinking training would kick my body into gear. But running an hour five times a week and doing long training runs on the weekend just made me super hungry, and I ended up gaining weight. Related Stories:Short and Intense, This 10-Minute CrossFit Video Will Leave You Sweaty and Sore Running became a chore. I wasn't excited to do it anymore because it wasn't offering the results I thought it should. I decided to take the leap and sign up for a month-long "on-ramp program" for CrossFit. I had wanted to try CrossFit ever since giving birth to my second child, and now that he was almost four years old, it was time to stop making excuses and learn the basics. I dove in headfirst, and started going five days a week. After one month of CrossFit, I was shocked at how my body had changed. And it wasn't just because I was working out - I had previously been doing hour-long runs 5-6 days a week along with yoga once a week. I also didn't change my diet at all. If anything, I was eating more. I'm convinced that it's because at CrossFit we do interval-style workouts and lift heavy weights. We also never plateau by doing the same thing over and over: in the first month I was there, we never repeated the same workout. It's also intense. Before trying CrossFit, I put in a lot of miles running, but my heart rate never got as high as it does doing five minutes of wall balls, box jumps, and burpees. Related Stories:CrossFit Is Redefining Women's Fitness, and This Video Proves It It's been three months since I started CrossFit, and I have yet to go on a single run. And you know what? I don't miss it one bit. I'm loving my new routine because I'm actually excited to go - when my alarm goes off at 4:40 a.m., I'm actually pumped! It's fun to try new exercises, I'm proud to see what I can accomplish (I climbed a rope!) and how strong I'm getting, and I also look forward to sweating alongside the same dedicated, supportive, and inspiring group of people who also like to work out at 5:45 in the morning. Doing CrossFit made me realize that even though running was free and easy to fit into my schedule, I actually hated it because the harder I worked, the less I saw results. The harder I push myself in CrossFit, the better results I see, and that's how it should be. We write down the details of each workout and there is written proof that I'm getting stronger. And I can also see it in how my body looks different and how my clothes fit. Related Stories:CrossFit-Inspired 200-Rep Bodyweight Workout With this new full-on addiction, I can't say I've given up on running for good, but don't call me anytime soon to go on a run with you. If you need me, I'll be at CrossFit. [...]



Healthy Desserts Are a Real Thing Because This World Is a Beautiful Place

Wed, 28 Sep 2016 15:20:00 -0700

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You don't need processed or refined sugar to have a delicious dessert, and believe it or not, there are healthy desserts out there. In fact, we have at least 70!

These recipes feature one of many aspects: try our vegan, gluten-free, Paleo, low-calorie, protein-packed, or dairy-free treats to have a lightened up, seriously delicious treat without undoing your diet. And yes, there's plenty of chocolate and ice cream to be had. Dig in!

Ice Cream and Frozen Treats
Pudding
Candies and Small Bites
Cookies
Bars
Muffins and Breads
Sweet Protein Balls




I Tried the Kardashians' Favorite Detox Tea, and This Is What Happened

Wed, 28 Sep 2016 14:50:00 -0700

#ad Morning :) My flat tummy secret is my @lyfe_tea teatox! We need all the help we can get to keep off the holiday pounds. So keeping my @lyfe_tea with me keeps my waistline slim! Get yours here at http://bit.ly/kylielyfe #lyfetea #thanksgiving A photo posted by Kylie (@kyliejenner) on Nov 24, 2015 at 8:57am PST What I Wish I'd Known I wish I'd known that at the end of my tea-filled weeks, I wouldn't have the body transformation that Khloé Kardashian did nor would I turn into a fitness guru. It's absolutely necessary to drink a sh*t ton of water throughout the day, because I often felt dehydrated. Now that I am two years out of college and have rid myself of all those terrible habits, I would try the tea again with a realistic mindset. Although I did sometimes get full earlier than usual during a meal, I should've had snacks throughout the day to make up for the smaller portions I was eating to prevent dizziness. What I Wish I'd Done Differently If I'd known that I would see results from the tea, I would have eaten healthier and worked harder in the gym so I could take advantage of the tea's benefits, but I didn't really change my normal habits while drinking the tea. Also, I occasionally consumed alcohol during my two weeks, which is not against the rules but not the best decision while trying to "rid my body and life of toxins." I recommend the tea to someone preparing for a big event, whether it's a wedding or a birthday, but definitely consult a doctor or nutritionist before starting the teatox. Related Stories:He Shaped Kim Kardashian's Butt, and Now He's Going to Shape YoursThe Infamous Booty Belt Is No Joke, and It's Totally Gonna Sculpt Your ButtI Did a Vegan, Gluten-Free Cleanse, Survived, and Would Wholeheartedly Try One Again [...]



13 Mouthwatering Sweet Potato Toast Ideas You Have to Try

Wed, 28 Sep 2016 14:05:00 -0700

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Avocado toast is so old news. What's new? Sweet potato toast, of course. It's the perfect way to satisfy your need for warm toast if you're grain-free. Here are some creative and healthy ways to enjoy your sweet potato toast.




Try to Contain Your Excitement: We Found a Matcha Smoothie Bowl Recipe

Wed, 28 Sep 2016 13:27:00 -0700

Matcha. So hot right now. Matcha. But seriously, we're just as obsessed with all-matcha-everything as you are, and today we've found the fusion of both matcha and another one of our obsessions: smoothie bowls. Yes, really. This antioxidant-packed smoothie bowl uses the adaptogenic base of matcha powder, giving you a boost in energy without the jitters. Matcha also has a metabolism-boosting weight-loss concentrate, meaning it can help whittle your waistline, all while you enjoy a delicious breakfast. With simple ingredients like almond milk and banana, this sweet treat is free of added sugar, with just the right amount of natural sweetness. Whip this up for a clean, green, lean breakfast that'll give you enough energy to skip the coffee without feeling withdrawals. Related Stories:We're Dying Over This 4-Ingredient Dairy-Free Matcha Ice CreamMatcha, Coconut, and Chia Combine in This Insanely Awesome Dairy-Free Pudding Recipe From PANATEA Matcha Antioxidant Matcha Smoothie Bowl Ingredients1 scoop of ceremonial or culinary matcha (we used PANATEA) 1 frozen banana 1/3 cup almond milk 1 handful spinach leaves Toppings: 1 handful blueberries, 1/2 sliced banana, 1 handful goji berries, 1 handful of coconut flakes, 1/4 teaspoon chia seeds Directions Add frozen banana, almond milk, spinach leaves, and matcha to a blender Pulse and blend until smooth Scoop out into a bowl and top with blueberries, goji berries, coconut, bananas, and a sprinkle of chia seeds Information Category Breakfast/Brunch Cuisine North American Yield 1 Cook Time 15 Minutes [...]



The 1 Thing That Actually Helped Me Learn to Love Running

Wed, 28 Sep 2016 13:06:00 -0700

I'm not kidding when I say I've tried everything in an attempt to actually enjoy running: outdoor runs, indoor runs, interval training, treadmills, running on grass, sand, and asphalt. I've created custom running playlists to keep myself pumped up, woken up for morning jogs, stayed up for nighttime runs, run with my dog, friends, and boyfriend. I even bought myself a few cute running outfits in hopes that a boost of retail-fueled confidence would help me enjoy my jogs! Not a single one of these things worked for me. That is, until recently. Despite all of my intentional experimentation, I finally learned to love running by accident. Despite all of my intentional experimentation, I finally learned to love running by accident. Don't even bother asking why I'm so set on running as my ideal form of exercise, because I'm not totally sure I could tell you. I've done my fair share of fun classes - I've done so much SoulCycle that I've developed a twitch every time I hear the phrase "tap it back" - and have seen results from weight training, but somehow running has always been my goal. I'm always impressed by friends who manage to go for jogs even while on vacation, and would kill for the abs of an Olympic sprinter. It's also appealing that you can run anywhere in the world without much equipment, and don't need a gym membership. Plus, running is a great way to explore a new city, giving a view of neighborhoods that you can't experience from the car. How I Learned to Love My Runs I'm convinced that some people don't experience the ever-elusive "runner's high." I've been seeking it for nearly a decade, trying every trick in the book in hopes of finally hitting my stride (literally and figuratively) in the running world. Even after all these years, my mid-jog brain is filled with: "God, am I done yet? Why why why am I out here doing this? Who invented running, anyway? I'd like to fight that punk." That is, my brain used to be filled with those thoughts, until the fateful day that I accidentally opened the Audible app on my phone instead of booting up Spotify for my run. I decided to roll with it, and set out for my run listening to George R. R. Martin's A Storm of Swords instead of my usual high-energy playlist. My mind carried away into the world of Westeros instead of focusing on my run. Imagine my surprise when I glanced at my watch/fitness tracker a while later and realized I'd run four miles without hating my life once! Related Stories:9 Audiobooks to Listen To on Your Next Long Roadtrip Discovering audiobooks as an exercise tool has been a complete game-changer for my fitness regimen. I actually look forward to my runs now, because I know I'll get to dive into a new book while training my body. I've listened to hundreds of hours of mysteries, fantasy novels, and bestsellers - my (virtual) bookshelf is getting toned alongside my physique. Aside from the distraction factor, audiobooks also allow runners to hear their own breathing; this has helped me train myself to sound a little less "half-dead Leonardo DiCaprio dragging himself through the mountains in The Revenant" and a bit more like a reasonably fit young runner. If you're in the same boat I was and just haven't learned to love running, I can't recommend audiobooks enough. Both Audible and Audiobooks.com offer free trials and $15 monthly subscriptions, so why not give running to the sound of books a shot? You've got nothing to lose and everythi[...]



Why Karena and Katrina From Tone It Up Believe Weight Loss Starts in the Morning

Wed, 28 Sep 2016 12:45:00 -0700

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Considering their training backgrounds and nutrition expertise, we were surprised to learn that Tone It Up stars Karena Dawn and Katrina Scott's best weight loss tip was totally mental - and it starts in the morning!

Their key to weight loss success? While they emphasized the importance of nutrition and education, their best advice was to set the tone for your day by "putting yourself first, first thing in the morning," said Katrina. "Before you even check your emails!"

Those of you who are familiar with the Tone It Up program are also probably familiar with Karena and Katrina's signature "Bootycall" which is their early morning call-to-action, encouraging women to get up 20-30 minutes earlier than normal for a walk, run, or workout. This principle aims to set you up for a healthy day, and prioritize your health before time gets away from you.

"Put yourself first before the day gets chaotic, because as women we naturally nurture everyone around us," Katrina told POPSUGAR. "As the day goes, most likely we will book up our entire afternoon and evening with other people, other people's goals and priorities . . . because that's what we want. And that's not necessarily a bad thing!" But she and Karena reminded us again to prioritize our health, as it's the key to weight loss success. "We want you to put yourself first, first thing in the morning." We couldn't agree more.