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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, 17 Jan 2017 22:42:40 -0800

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



This New Designer Activewear Collection Is So Expensive Your Brain Might Melt

Tue, 17 Jan 2017 20:40:00 -0800

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While $100-plus workout pants may not faze you anymore, this collection from Jonathan Simkhai at Carbon38 might stop you in your tracks. Self-described as "extravagant and show-stopping," you'll find $500 sporty jackets, eye-catching waistband designs, and tops unlike anything you've ever seen at the gym (just trust us . . . or look ahead). Essentially, you're either going to think "WTF" or "TAKE MY MONEY" - there's no in between.

Jonathan Simkhai fans, prepare to feast your eyes on some seriously luxe looks you're bound to love; if you've been a fan of the designer, you can now incorporate his signature runway style into your active wardrobe.




Aly Raisman and Simone Biles Are Redefining the 2017 SI Swimsuit Issue

Tue, 17 Jan 2017 20:15:00 -0800

type="text/html" src="https://www.youtube.com/embed/i7d7IfHbkZM" frameborder="0" allowfullscreen> After stunning the world at the Rio Olympics last Summer, gold-medal gymnasts Aly Raisman and Simone Biles are back and better than ever, continuing their pursuit of blowing our minds, this time on the cover of the 2017 Sports Illustrated Swimsuit Issue. The girls are taking the modeling world by storm, and we think they are the perfect candidates for this year's famed issue. "Aly and Simone represent all that is beautiful and strong and inspiring in women today," said MJ Day, SI Swimsuit Issue editor. "Women that are not only elite athletes, that are captivating and impressive in their own professional accomplishments (lots and lots of Olympic gold medals between them), but strikingly sexy and beautiful in front of photographer James Macari's lens. I love seeing them shine in an entirely different way in the Swimsuit issue and being able to share these gorgeous and powerful images with the world. These women, their beauty, and what they can achieve know no limits." There have been so many positive developments in the modeling world with athletes representing modeling campaigns, and now, Aly and Simone are redefining what it means to be a model on the cover of the Sports Illustrated Swimsuit Issue. Bravo, girls - another gold medal to add to your collection! Watch the video above from the 2017 SI Swimsuit photo shoot, and be sure to check out the highly anticipated issue, released in February. .@aly_raisman and @simone_biles are trading in their leotards for bikinis in #SISwim 2017! https://t.co/lr4TLzKcHB pic.twitter.com/fAUHDfFCWu - SI Swimsuit (@SI_Swimsuit) January 10, 2017 Related:Take a Break From Your Day and Behold Simone Biles's Incredible Abs60 Seconds of Aly Raisman Showing the Balance Beam Who's BossAly Raisman's Inspiring Message For Reebok's #PerfectNever Campaign Makes Us Want to Do Push-Ups [...]



Swap Those Reese's For This Guilt-Free Peanut Butter Cup Cake

Tue, 17 Jan 2017 19:30:00 -0800

The following post was originally featured on Purely Twins and written by Lori Morris and Michelle Corso, who are part of POPSUGAR Collective. If you're a fan of Reese's Pieces peanut butter cup . . . then GUESS WHAT??? We have the perfect cake for you!! Rich chocolate cake with a peanut butter filling and chocolate sauce . . . simply heavenly. This recipe is gluten-free, grain-free, low in sugar and with Paleo and vegan options. Do you struggle with having dessert, like chocolate cake, and still liking yourself afterwards? We did for years. We won't go into too much detail about our restricting eating patterns, but we used to eat desserts behind closed door. We felt guilty if people knew we ate this or that, or felt like we were doing something wrong for eating chocolate. We fought this food labeling of good vs bad for years. It created so much chaos in our heads. Until one day we just accepted that we love desserts. They will always be in our lives. Why should we feel bad for that? Now we eat cookies, chocolate cake, etc and still like ourselves afterwards. No more running to the gym to burn off what we ate. This is why we make the recipes we do – keep the ingredient list short and use real foods as much as possible. This keeps our skin and digestion happy and our emotions happy. And honestly we just love cooking with these ingredients. It's fun and they taste good. It's about finding balance. Your moderation. Okay enough food talk let's get to baking. Please share this peanut butter chocolate cake with your chocolate cake loving friends. Nothing better than an extraordinary thing called Reese's peanut butter cup when it comes in cake form, right? Inspiration for this recipe, besides the fact that Michelle loves Reese's, is continuing on with our mini chocolate cakes. And we've been a peanut butter kick lately. So why not make a chocolate peanut butter cake? Don't feel like baking? We got your covered with our No Bake Reese's Cheesecake. Or maybe you want something more decadent like No Bake Peanut Butter Chocolate Mousse Fudge Cake. The easiest, most delicious peanut butter chocolate cake that serves 1. Rich chocolate cake, creamy peanut butter filling, and silky smooth chocolate sauce. This is THE ultimate chocolate peanut butter cake. Move over Reese's Pieces Peanut Butter cups and hello Reese's cake. Need to make this Paleo friendly? Use almond butter instead of peanut butter. Enjoy your single serving chocolate peanut butter Reese's inspired cake. Gluten-Free, Grain-Free Individual Reese’s Cake From PurelyTwins Notes Individual Reese's Chocolate Peanut Butter Cake. A super simple homemade cake recipe that bakes up into a beautiful chocolate cake filled with peanut butter and delicious chocolate sauce! This chocolate cake is gluten-free and grain-free, and has no sugar added. Can be made egg-free. Made from 8 ingredients and takes only 15 minutes to make! IngredientsIngredients for chocolate cake: 2 tablespoons raw cacao powder 1 tablespoon arrowroot starch 2 tablespoons tigernut flour 1/4 teaspoon baking soda 1 tablespoon coconut oil 2 tablespoons water Ingredients for peanut butter filling: 1 tablespoon creamy peanut butter 1 teaspoon coconut oil Ingredients for chocolate sauce: 1 tablespoon coconut oil, melted 1 tablespoon raw cacao powder Stevia to taste Directions Preheat the oven to 350°F. Mix together all ingredients for the chocolate cake; bake for 15 minutes or until a toothpick comes out clean. Let cool. Mix peanut butter filling ingredients together in a bowl. Cut chocolate cake in half and spread peanut butter filling on one side of the cake. Carefully place the other slice of cake on top. Mix chocolate sauce ingredients together in a bowl. Pour chocolate sauce over cake. Information Category Desserts, Cake Yield 1 mini cake Cook Time 15 minutes [...]



The 1-Second Hack That Will Improve Any and Every Exercise

Tue, 17 Jan 2017 16:30:00 -0800

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Sometimes working out can be the best thing in the world. You feel great, you look great, and your hard work pays off in the form of the results and dream body you've always wanted. But in the real world, things don't always work that way. In fact, it takes a very long time and a lot of hard work to see the results that you want.

Aside from doing the work, being diligent in the gym and the kitchen, and staying committed to the process, there are very few other ways to get the body that you want. But there is one secret that most trainers and specialists don't advertise to just anyone. What is that secret, you ask? Pausing at just the right time when you're lifting. That's right! Stopping, and knowing when to do it during your workout, is the difference maker for many people seeking the same results as you are!

Here's How to Do It

Every exercise has a concentric and eccentric part. What does all that science mean? Simple: there's an up (concentric) and a down (eccentric) part to almost all the exercises you've followed your whole life. The key to this simple trick is to focus on the eccentric movement, or, in simpler terms, the downward motion of each set.

According to certified personal trainer Kendal Wood, CSCS and coauthor of Core Fitness Solution, "Many people allow the weight that they carry on the second part of each rep to simply swing down, and lose a lot of the benefits of the exercise in doing so." Wood told us that just letting the weight fall is only half of the exercise.

"Instead of dropping the weight, lower it to the start position slowly," said Wood. That's a normal rep. But if you want to take advantage of this key pointer for better results, you have to know when to put a pause in your rep! Halfway down through the lowering process, you should pause for a one count. "This ensures that you harness all your muscle to hold the weight at its weakest point," said Wood. "And only greater benefits come from that extra exertion."

Why Does It Work?

The answer to this is quite simple: more effort, more precise care to the movement, and total control of your muscles through each rep causes better results because there's nothing for your body to do but tone and tighten up. As Wood told us, "Doing this pause method for one of each set you do for every muscle group every week is almost like doing two sets instead of one." And being able to do two exercises in the space you planned to do one is a great way to ensure better results!




Don't Know How to Do a Breast Self-Exam? This Video Makes It So Easy

Tue, 17 Jan 2017 15:40:00 -0800

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Breast self-exams can be intimidating. What do you even do? Do you just poke and prod your boobs hoping to (not) find something? What is it supposed to feel like? Where do you start? Did you know that you need to be examining yourself starting when you're 20 years old?

This simple and straightforward video uses animation to show exactly how and when to give yourself an examination with clear instructions on what to look for. It's in plain English, easy to follow, and answers all the major questions - it even tells you to get a good selfie every month.

Watch the video, and take some notes - this is important! Here are the key takeaways:

  • You're gonna need a breast selfie (make sure there's good lighting)
  • Check during ovulation (two weeks before your period - if your period is irregular, pick the same day every month)
  • Look for dimpling, redness, bulging, rashes, swelling, discharge, and shape/position changes
  • Check from different angles/arm positions, including laying down
  • Press hard and in circular motions
  • Check in the shower
  • Check often (every month)
  • Don't skip your mammogram



When Is it Too Cold to Run Outside? A Doctor Weighs In

Tue, 17 Jan 2017 15:00:00 -0800

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Are you ready to brave the Winter cold for a run, or is it better to hit the treadmill indoors? Temperature preference aside, we wanted to get some medically sound advice, so we consulted Dr. Armin Tehrany, MD, top New York City orthopedic surgeon and founder of Manhattan Orthopedic Care.

Dr. Tehrany gave us some indicators and parameters for running in the cold - and it turns out that if you're equipped, you can run in some seriously low temps, but there are limits. Here's the best way to tell if you're keeping your body safe and injury-free.

When Is It Too Cold to Run Outside?

"When the drawbacks of outside cold weather outweigh the benefits of a workout," said Dr. Tehrany. Do the pros outweigh the cons? If it's so cold you're in pain or injuring yourself, that's undoing anything you could gain by getting in some exercise outside. However, if you've got layers on and you haven't been experiencing pain, you can still head outside for a run.

Dr. Tehrany noted that -17ºF is the limit. This is where the cold becomes a potential threat to your health; at that temperature, you're at risk for frostbite, and your risk of joint pain is also higher. Once you've hit that temperature, it's best to opt for an indoor workout. Evaluate conditions and comfort, and pay close attention to the sensation in your joints.

What Are Some Injury Indicators?

"The limit should include sharp pain in the joint, or a feeling of instability," he said. If you're running outside in freezing temps and start to feel "off" or wobbly in your joints - particularly your knees - bring it inside. "These symptoms should signal the need for a medical consultation."

How Can You Prevent Joint Injury or Pain in Winter Weather?

Aside from paying attention to your body when you're outside running, you should take care of your joints before and after a run. Layer up and keep yourself warm! It's also a good idea to keep moving, whether that's inside or outdoors. "I would recommend a heating pad, wearing layers, warm clothing, and lots of walking to lubricate the joints and keep them in motion," said Dr. Tehrany.




This Genius Closet Hack Will Help You Tackle Workouts All Week Long

Tue, 17 Jan 2017 13:35:00 -0800

Need a little help organizing your bounty of activewear? What about some help staying motivated for workouts throughout the week? Or perhaps just saving time in the morning? Thanks to this genius hack we stumbled upon on Instagram, you can do all three of those things at once. I've started laying out all my clothes for the week on Sunday nights and it's a huge time saver! It also gives me a chance to pick cute outfits I'm excited to wear so I feel like I have an extra boost of confidence! I got this storage idea from @erintiu14 a few weeks ago and it's perfect for my closet! I did a huge closet clean out and have enjoyed making every space useful! #lookforlove #tiucheckin #tiuteam #tiucommunity #tiumom #roséalldaymiamisquad #tiutennessee #tiuknoxville @karenakatrina @toneitup A photo posted by Sarah Stevens (@tiu_sarah_stevens) on Jan 15, 2017 at 5:40pm PST Known for his boisterous comedic talents, Kevin Hart has become an unexpected source of workout inspiration as of late. The comedian regularly takes to Instagram to share different strength-training exercises, cardio workouts, and videos of himself clowning his personal trainer. In a video from Jan. 17, Kevin demonstrated a few arm workouts that are made more difficult with the surprising use of a towel! At the start of the video, Kevin goes through a few reps of an upright row; however, instead of lifting the barbell directly, Kevin instead used two towels to harness the barbell and make the overall movement more intense. In a later moment, Kevin uses the same technique during a series of front barbell raises. The quick video also manages to include some great core exercises! Check it all out above. Related:Watch as Kevin Hart Hilariously Overcomes the Odds to Work Out With Serena WilliamsKevin Hart Gives Conan O’Brien the Workout of a Lifetime and It’s Absolutely Hilarious [...]



Why Deadlifts Are the Best Exercise For Weight Loss

Tue, 17 Jan 2017 13:25:00 -0800

Losing weight can often feel like a full-time job. You have to eat (mostly) healthy and also make sure you're getting a healthy mix of strength training and cardio. But there are a few shortcuts you can take, which come down to picking the right kinds of exercise to maximize your efforts. Why do a bicep curl when you can work even more of the body by doing a squat with overhead press? And if you only have time to fit in one move today, don't you want it to be THE move? When it comes to toning up, encouraging weight loss, and working your entire body in one swoop, few moves can beat a deadlift, trainer Holly Rillinger told POPSUGAR. And Holly should know, besides being a Nike Master Trainer and Flywheel Sports Master Trainer, she also used to play professional basketball. "It's such a great move because it uses the biggest muscles in your body: your legs - [and] the more muscle you have, the higher your metabolism," said Holly. "Anytime we use our hips, our body releases testosterone and growth hormones, which can be scary words for women, but all you have to think of is 'lean' when you hear those words. So being able to work your hips and your lower body in one movement really ends up challenging your core and your shoulders so it turns this one move into this total full-body workout." Single moves that do so much are a rarity, so incorporating deadlifts into your routine means you can sculpt the upper and lower body simultaneously, freeing up more time for you to get on with other things in your life. Just keep in mind that while a deadlift may look simple, it's not. Doing the move incorrectly could result in you not getting the full benefit of the exercise, or worse, injury. Holly, who is also a spokesperson for BIC Soleil Shine, attributes the difficulty of the move to the fact that "there's so much going on" when you perform the exercise, and given that it's such a powerhouse, it makes total sense. "I think it's totally worth having a trainer look at you when you start deadlifting or at least film yourself to make sure you're doing it correctly," she said. Ready to get started? Stand holding dumbbells in each hand, arms at your sides, with your knees slightly bent. If you don't have dumbbells, you can also use a weighted bar. Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs. Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine! Beginners should aim to take four seconds to bend down and two seconds to pull up. Do three sets of 12 reps. Related:A 2-Week Plan to Jump-Start Your Fitness Life25 No-Equipment Moves That Transform Your BodyThe Ultimate Move Everyone Should Be Doing For Defined Abs [...]



The Ultimate Quick Booty Lift and Tone Workout

Tue, 17 Jan 2017 13:12:00 -0800

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Take 10 minutes from your day to strengthen and tone your backside with Cassey Ho, the founder of Blogilates. This short but effective workout will leave your butt burning as you build muscle to tone and shape your booty. You don't need any equipment for this workout either - a few moves might challenge your balance, though. If that's the case just grab onto a chair to keep stable so you can focus on exercise. Ready? Press play, and get ready to feel the burn.

On Anna: Popflex Active, Koral, and Aday
On Cassey: Popflex Active
On Brittany: Lorna Jane, Adidas, and Athletic Propulsion Labs (APL)
Manduka mats


Media Files:
http://feedproxy.google.com/~r/fitsugar/~5/Vqi1JdMeMkM/video.mp4




Looking For Inspiration? You Need to Watch Conquered

Tue, 17 Jan 2017 12:00:00 -0800

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If you're feeling overwhelmed by the negativity that can easily fill up your newsfeed, we're here to remind you that a lot of good is happening in the world, too, with personal triumphs that can inspire us all. To celebrate these empowering and inspirational victories, POPSUGAR Presents created Conquered, which you can watch on the Z Living Network.

Here's a sneak peek.

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In each 30-minute episode, host Laura Ling profiles some truly inspiring people - they've faced cancer, paralysis, loss of sight - as they share how they conquered the obstacles life threw in their paths. Each uplifting story explores themes familiar to us all: relationships, careers, and health. Trust us - after watching, you will be moved to strive for a happier and healthier life.

The show premieres Jan. 17 at 6:30 p.m. PST/9:30 p.m. EST on the Z Living Network. So tune in (or set your DVR) and prepare to be inspired!


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




Build Your Booty While Leaning Out Your Core and Arms - All in 1 Move

Tue, 17 Jan 2017 11:15:00 -0800

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Get the most out of a superquick workout by targeting multiple muscle groups at once - and get some cardio in while you're at it!

The sumo squat punch does just that; this bodyweight cardio exercise will work your core and obliques, arms, booty, and legs in one fell swoop. Here's how to do it (do as many as you can, as quickly as you can for that cardio!).

  • Come into a wide sumo squat; stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back on your heels.
  • Punch to the left, then right.
  • Return to standing and repeat.




Hailey Lost Over 100 Pounds (and She Eats Dairy and Gluten!)

Tue, 17 Jan 2017 11:05:00 -0800

A few years ago, Hailey Hechtman looked at pictures of herself at a wedding and didn't recognize the woman she saw. She realized that she had turned to food for comfort and put everyone else's needs before her own. Sound familiar? Hailey: Before We can all learn from Hailey's journey; the moment she dedicated herself to her health journey, the weight fell off, and she did it without eradicating major food groups or restricting calories like crazy. Hailey went from a size 22 to a size 8, but what's most inspiring is the joy she's found. Her brave commitment to her health and self-care is an example of how we must better ourselves in order to give to others and live our happiest, healthiest lives. POPSUGAR: What made you decide to start your weight-loss journey? Hailey Hechtman: For the majority of my childhood, into my teens and through my early adulthood, I had been overweight. From the time that I was a kid, I compensated for the lack of attention and involvement from my family with food. I am not entirely sure how this started, but there was certainly something within me that felt alone, ignored, and isolated, which for brief moments in time was put to the back of my mind when I ate. When it came to my weight, it was something that I ignored, something that when I looked in the mirror I tried to pretend wasn't real or was OK somehow, even though deep down I knew that I wasn't happy with not only the way I looked but the way I felt. "I remember sitting on the couch in my apartment almost in shock. Was that me? Is that what I really looked like?" I was the kind of person, especially as a teen and into my twenties, that would focus all of my energy into other people; their problems, their dreams, their dating lives. All of it was fundamentally more important to me than having to face my own reality. I was the kind of friend that would spend every waking hour trying to help you without ever reflecting on what I needed to be happy, and by virtue of my dedication to others, I thought that I was happy. I got all of my validation from how much people relied on me and none of it from my own accomplishments. When I was 20, just having finished my second year of university, my perspective changed. I had just gone through a breakup with a long-distance boyfriend who was supposed to be my date to my cousin's upcoming wedding. I went to the wedding alone, enjoyed myself, had a great time . . . but then I saw the pictures. I remember sitting on the couch in my apartment almost in shock. Was that me? Is that what I really looked like? I got up off the couch and for the first time in many years, walked to the scale. I stepped on . . . 287 pounds. I cried and said to myself that day, standing on that scale, that that was the heaviest I would ever be. From that moment on I committed to dedicating my time over that Summer away from school to becoming the me that I deserved to be, that I could no longer just keep hiding from my body and instead owed it to myself to take the time to get healthy, fit, and work on my self-care. Hailey: After PS: What's your favorite way to work out? HH: When I first started trying to lose weight, exercise was terrifying. I had never been an athletic person; in fact, I often used to pretend that I wasn't feeling well to get out of gym class and would hide out in the bathroom if a friend asked me to go to the gym with them. I knew though that I would have to work out in order to see results and become a healthier person. I started simply with walking. The first few weeks I would walk for 30 minutes around my neighborhood and then the next few weeks for 45 minutes. I kept increasing this as time went on. I also tried to incorporate bodyweight exercises like squats and crunches, which when I was nearly 300 pounds[...]



This 15-Year-Old Is Redefining What It Means to Be a Ballerina and Inspiring Thousands

Tue, 17 Jan 2017 10:00:00 -0800

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Lizzy Howell is single-handedly proving that size does not matter in the dance world, all you need is passion to excel at something you love. Two months ago, the 15-year-old ballerina posted a video of herself in ballet class, absolutely nailing her fouetté turns and it has everyone stunned. Not only did she have our jaws dropping with her skills, but she's radiating confidence and redefining all the stereotypes associated with ballet.

Recently, Lizzy's video has gone viral, and she couldn't be happier that she's changing the image of ballerinas, but she does not like to be referred to as "plus size." "If I can do everything that anyone else can, why should I be in a separate category?" she told BuzzFeed. "I'm very happy that someone has discovered me. It's a whole new thing for people where I live."

And it's "a whole new thing" for the dance industry, as well!

Since she was a little girl, Lizzy has been dancing as a way to relieve stress and to deal with a medical condition. She suffers from pseudotumor cerebri, a condition where there is excess pressure around the brain for no known reason. Lizzy's Instagram page has also helped raise awareness for the condition.

Lizzy is inspiring so many people around the world and proving that passion knows no size limits. Keep reading to see some of Lizzy's Instagram posts, and prepare to be blown away.




The 25 Best Exercises to Tone Your Abs (and None of the Moves Are Crunches)

Tue, 17 Jan 2017 08:30:00 -0800

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Let's be honest: crunches aren't the most exciting of exercises. And they're not always the most effective way to tone your abs anyway. If you're bored with your sit-up routine, here are 25 fun and effective moves to mix up your workout and tone your midsection!

- Additional reporting by Emily Bibb and Jenny Sugar




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

Tue, 17 Jan 2017 02:25:00 -0800

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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!




30-Day 6-Pack Abs Challenge

Mon, 16 Jan 2017 17:05:00 -0800

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Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.

Here's the 30-day plan below and do adjust as needed according to your ability level. Each day involves three sets of the six above exercises. The third set will be tough - hey, it's a challenge, right! - so be sure to focus on doing the moves correctly, not quickly. This plan also incorporates rest days, so while you can hold off on ab exercises, you can (and should) still do other workouts to strengthen the rest of your body. Also, it's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.




Healthy 5-Ingredient (or Less) Soup Recipes to Make This Winter

Mon, 16 Jan 2017 15:35:00 -0800

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With weather conditions less than ideal, it makes leaving the house almost impossible. Especially if it's only to make a quick trip to the grocery store. The cold season can definitely play the culprit in Winter weight gain. Whether it's skipping the gym or just ordering takeout, you're more likely to give yourself wiggle room with 12 inches of snow outside. Stay on top of your fitness and health goals this Winter with these 15 healthy soup recipes. Made up of five ingredients or less, they can be whipped together in a pinch!




This Tabata Workout Is Sure to Give You the Strength Your Body Is Craving

Mon, 16 Jan 2017 13:35:00 -0800

The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Collective. Image Source: POPSUGAR Photography / Kathryna Hancock I wanted to share a travel workout with you guys today that you can do absolutely anywhere! It's a bodyweight Tabata workout, so no equipment is required (other than a timer) and you'll work your entire body in a short amount of time. Image Source: Peanut Butter Fingers It's a great workout to keep in your back pocket this time of year so you have workout inspiration easily accessible when you're on the go and spending lots of time out of town and traveling. BODYWEIGHT TABATA WORKOUT To complete the workout, you'll complete the first exercise in the diagram below at full intensity for 20 seconds, followed by a 10-second rest. Once you've made your way through eight rounds, you'll move onto the next exercise. You'll only spend a total of four minutes on each exercise (counting the breaks) but during those four minutes, I encourage you to dig deep and challenge yourself to push hard . . . It's only 20 seconds of work, after all! (Famous last words, right!? Don't hate me too much when you're on your final round of burpees!) Image Source: Peanut Butter Fingers The workout will work your whole body in the following format: Lower Body / Upper Body / Core / Cardio. If you stick to the time allotted, the workout should take you 32 minutes to complete, but please listen to your body and incorporate additional rest if needed. EXERCISE DESCRIPTIONS Image Source: Peanut Butter Fingers Sumo Jump Squats: Begin with your legs opened wide to the sides and your toes turned slightly outward. Clasp your hands in front of your body, bend your knees and lower your body, keeping your shoulders over your hips. Squat down until your knees are bent about 90 degrees and immediately jump up, opening your arms out to the side for momentum and simultaneously engaging your core. When you land, take care to gently bend your knees and lower your body into the squat position. Image Source: Peanut Butter Fingers Staggered Push-ups: Begin in a regular push-up position, but stagger your hands, so one is forward in front of your shoulder and the other is in the usual position. Complete one push-up. Switch arms so the opposite arm is forward in front of your shoulder and the other arm returns to the usual push-up position. Complete another push-up. Plank Up-Downs: Begin in a high plank position. Lower your right elbow to the floor, followed immediately by your left elbow so you are now in a low plank. Place your right hand back onto the floor, straightening your right elbow. Repeat on the left side, returning to a high plank. Burpees: Begin in a low squat-crouch position with your hands on the floor and jump your feet back into a high plank. (Option: complete one full push-up.) Jump feet forward toward the outside of your hands, bringing your body back into a low squat. Jump straight up into the air. Alternating Lunge with Front Kick: Stand with your hands on your hips and take a large step backward with your left foot. Lower your body so your front leg is parallel to the floor with your knee positioned over your ankle. As you come back up, bring your left leg forward and quickly kick out in front of your body. Return to standing and repeat on the right side of the body. Inchworms: Begin standing with your feet shoulder-width apart. Keeping your legs straight, bend over toward the floor and place your hands on the ground. Walk your hands forward slowly until your body is in a high plank position. Keeping your hand[...]



Good News, Hot-Pepper-Lovers: Eating Spicy Food May Help You Live Longer!

Mon, 16 Jan 2017 13:05:00 -0800

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If you enjoy eating spicy foods, this news should excite you! Researchers at the Larner College of Medicine at the University of Vermont recently discovered an association between eating hot peppers and living longer. According to the report, Professor of Medicine Benjamin Littenberg, M.D. and medical student Mustafa Chopan examined a National Health and Nutrition Examination Survey of 16,000 Americans taken over the course of 23 years and noticed a "13 percent reduction in total mortality" in those who frequently ate red chili peppers.

While Littenberg and Chopan admit that eating spicy food is "far from certain" to delay mortality, they do believe it could help prevent health-related deaths caused by obesity. The authors also believe capsaicin, an active agent found in red chili peppers, could act as an antimicrobial which fights against bacteria and viruses in the body.

Chopan says although inconclusive, their red chili pepper study could be used for future research "in the form of clinical trials" and potentially "become a dietary recommendation" to help us all live longer. Sounds like a win-win situation for hot-sauce-lovers!




23 Breathtaking Shots of Ballerinas Against City Backdrops

Mon, 16 Jan 2017 11:45:00 -0800

Ballet can easily be appreciated on stage or in a studio, but it's even more breathtaking when seen in unconventional settings. Photographer Omar Z. Robles beautifully blends dance and street photography, and the results are nothing short of magical. His Instagram account is a collection of stories told through dancers' bodies against urban backdrops. Rather than sneakers on pavement, you see ballet shoes, and instead of leotards and mirrors, you see everyday clothing in movement on the streets of New York and Cuba.

Look ahead to see exactly what this stark contrast looks like - this will take your admiration to the next level.




Shake Up and Sip On Turmeric Milk Tonight

Mon, 16 Jan 2017 09:55:00 -0800

The next time you're dealing with digestion issues, DOMS, or cold symptoms, mix up some golden milk with ingredients you already have in your pantry! The stars of this recipe are ginger and turmeric - two spices with a list of healthy benefits. Ginger has antimicrobial properties that can stop viruses (like common respiratory infections) before they wreak havoc on your immune system, and it is also a well-known remedy for nausea and digestive issues. Curcumin, the active ingredient in the spice turmeric, is a natural anti-inflammatory that has been shown to ease muscle soreness after a tough workout, stop a headache in its tracks, support weight-loss goals, and improve your digestion. Seriously, is there anything this spiced drink can't remedy? Related:Prevent Colds With This Quick and Easy Immunity-Boosting TonicReap the Benefits of Turmeric With These Easy RecipesWhat to Skip (and Eat) to Support Your Run Turmeric Almond Milk From Lizzie Fuhr, POPSUGAR Fitness Notes If you'd prefer to enjoy your turmeric milk warm (the traditional Ayurvedic way), feel free to warm yours in the microwave or on the stove top. Ingredients1 cup unsweetened almond milk 1/2 teaspoon ground turmeric 1/2 teaspoon ground ginger 1/4 teaspoon ground cardamom 1 teaspoon sweetener of your choice (I used honey) Directions Combine all the ingredients in a mason jar. Screw the jar's lid on tight, and shake well for about 2 minutes. Slowly pour the shaken mixture through a fine mesh strainer into a measuring cup or bowl. Then pour the strained almond milk back into a cup or mug to enjoy immediately. Source: Calorie Count Information Category Drinks Yield 1 serving Nutrition Calories per serving 60 [...]



Blast Fat, Torch Calories, and Work Your Booty With This 1 Move

Mon, 16 Jan 2017 07:25:00 -0800

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For a fast, efficient way to burn calories (anywhere you are, without any equipment), look no further than this simple cardio move.

The single-leg touch and hop will test your balance and strength while upping your heart rate with a bit of quick plyo, thanks to the small hops and rapid movements. Be sure to move with control and use your core to stabilize, which will activate ab muscles and burn even more calories.

  • Begin standing with your weight on your left foot. Keeping your back long, bend your left knee to touch the floor with your right fingers.
  • Swing your right leg and left arm forward to return to standing, hopping once the torso is upright. Land with control, then slowly lower your torso and bend your knee to touch the floor again.




10 Weird Things You Won't Believe That Happen When You Ovulate

Mon, 16 Jan 2017 06:15:00 -0800

Do you ever wonder what goes on in your body when you ovulate? Our friends at YourTango share their story. You know about the egg, but did you know THIS? Ovulation, a reproductive-aged woman's best friend. I mean, if you're into child-bearing that is. What happens during ovulation? Well, 11 to 14 days before you get your period, an egg is ejected from one of your ovaries. It waits around in your uterus for 2 to 4 days for a sperm to fertilize it. If no sperm comes, bye bye egg, and bye bye uterine lining. So there's the science you probably already know about what happens when you ovulate. But there's a whole mess of other weird stuff that happens you're ovulating that you might not know about. For example, your boobs get REALLY sore! That because of the hormones being released during ovulation. Sorry, boobs. Here are 9 more totally weird things that happen when you're ovulating. 1. Your ears become more symmetrical. When you're ovulating, your body is doing its best to be as hot as possible. Hotness, in humans, is all tied up with symmetry. So your body is doing everything it can to attract a dude to fertilize said egg, like making your ears more well-balanced. Weird, weird, weird. 2. Your vaginal discharge becomes stretchy. I'm not saying that you can like, ping it across the room or use it to tone your muscles. But your vaginal discharge does become a bit tackier as it prepares to help KEEP sperm inside to get all that fertilizing done. Sexy. Not. 3. Some women can FEEL it happening. Some women can actually feel it when an egg pops out of an ovary and implants itself! It's called mittelschmerz because only the Germans could come up with word to encapsulate the pain of feeling an egg rupture out of an ovary. Rock on you crazy Krauts! (I'm German, so I can say that.) 4. Your voice gets higher Everything about a woman becomes, well, more womanly during ovulation. You might not be able to hear it, but science has proven women's voice get a tad higher. The idea being that by amping up your "girliness" it is easier to attract a male mate. 5. You spend more time getting ready. That's right, even those of us who don't wear a lot of makeup wear more when we are ovulating. Whyfore? Because something inside of us (blasted hormones) is telling us that we need to look as good as possible if we plan on getting that egg fertilized. 6. You slut it up, wardrobe-wise. Find yourself reaching for that low-cut top when you're ovulating? That's because flashing a little bit more skin makes you more attractive to mates. Ooh-la-la! 7. You are attracted to ripped dudes. You might not be into muscles when you're NOT ovulating. When you ARE ovulating you've got muscles on the brain. That's your biology trying to get you a man more likely to do the deed. The deed being to fill you with a healthy fetus. 8. Your sense of smell is heightened. Studies has indicated that women have a stronger sense of smell when ovulating. We're not sure why, but it's likely to help that huff out a nice healthy mate. 9. You are more likely to cheat. Because your body wants you to be pregnant so badly it's willing to destroy your relationships. Just kidding! Kind of. You are more likely to cheat while ovulating, though, probably to heighten your chances of pregnancy. More from YourTango 7 Myth-Busting Facts You Probably Didn't Know About The Hymen Guys Review 8 Different Types Of Vaginas (Yes, Really) 6 WTF Things You Should Really Know About Your Clitoris 10 WTF Myth[...]