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

Published: Sat, 29 Apr 2017 09:22:37 -0700

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

Metabolism-Boosting Rainbow Breakfast Bars

Sat, 29 Apr 2017 09:00:00 -0700

Turn your breakfast into a magical treat with these rainbow bars - a mix of protein-rich Greek yogurt, fiber-filled fruit, and gluten-free granola. They are almost as fun to make as they are to eat. Check out the recipe below after watching the video. Rainbow Breakfast Bars Recipe By Mona Zavosh, for Glow IngredientsCrust 3 1/2 cups gluten-free granola 1/2 cup vegan butter, melted 2 teaspoons ground cinnamon Pink Layer 1/2 cup frozen strawberries 1/2 cup frozen raspberries 1 cup Greek yogurt 1 tablespoon organic honey 1 tablespoon triple-filtered organic coconut oil Green Layer 1/4 cup organic kiwi (1 small kiwi) 1/4 cup avocado (1/2 small avocado) 1 cup unsweetened vanilla coconut yogurt 2 tablespoons organic honey 1 tablespoon triple-filtered organic coconut oil Topping Additional frozen fruit Additional granola Directions Line a 9 1/2x13-inch baking sheet with parchment paper and set aside. Pulse the granola, melted vegan butter, and cinnamon in a food processor until you get an even crumble. Transfer the crumble to the lined baking sheet. Evenly press the crumble until you get an even crust, then place the baking sheet in the freezer for 10 minutes. Puree each yogurt layer in the food processor, starting with the frozen fruit, then adding the rest of the ingredients. Transfer each layer to a separate bowl and refrigerate. Once the crust has set, pour the first yogurt layer onto the crust. Use an offset spatula to evenly spread out the yogurt. Place the baking sheet back in the freezer, and allow the yogurt to set for 1 hour. Repeat this process with every layer, making sure to freeze the baking sheet in between. Arrange the frozen fruit on top of the last layer, pressing the fruit slightly into the yogurt. Freeze the baking sheet again until the yogurt layers are completely frozen, about 1 to 2 hours. When the yogurt layers have frozen, slice into breakfast bars. Before serving, top with a generous sprinkling of granola for a bit more crunch. Enjoy! Information Category Breakfast/Brunch Yield Serves 10-12 bars Average ( votes): Print recipe [...]

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This Metabolism-Boosting Smoothie Has Over 30 Grams of Protein

Sat, 29 Apr 2017 04:00:00 -0700

Eating breakfast is one way to get your metabolism fires burning strong, but what you eat can boost your metabolism even more. With a quick whir of the blender, here's a smoothie recipe loaded with metabolism-boosting ingredients. In this recipe, you'll find calcium-rich Greek yogurt, almonds, and broccoli, a nutrient that has been shown to help the body break down fat. The almonds, cannellini beans, and yogurt also add a great deal of protein, and what's more, the zinc in the yogurt may increase the production of the hormone leptin, which is shown to improve metabolism and suppress appetite. The high-fiber strawberries keep you feeling full longer and are also packed with vitamin C. Pour in some green tea for caffeine, a natural metabolism booster, and top it all off with cinnamon, a warming spice that can temporarily boost metabolism. In the end, you've got a breakfast under 345 calories that offers over 30 grams of protein and 8.1 grams of fiber. RelatedNot a Drop of Dairy in These Creamy Smoothies Metabolism-Boosting Smoothie From Jenny Sugar, POPSUGAR Fitness Ingredients6 ounces vanilla nonfat Greek yogurt 8 almonds 1/4 cup broccoli florets, stems cut off 1 cup frozen strawberries 1/4 cup cannellini or garbanzo beans 3/4 cup iced green tea 1 teaspoon flaxmeal 1/4 teaspoon cinnamon Directions Pour all ingredients into a blender and mix until smooth. Pour into a glass and sprinkle a dash of cinnamon on top. Enjoy immediately. Makes 1 serving. See the nutritional info below. Source: Calorie Count Information Category Drinks, Smoothies Yield 1 serving Cook Time 5 minutes Nutrition Calories per serving 343 [...]

25 of the Best 20-Minute Workout Videos - All in 1 Place!

Sat, 29 Apr 2017 03:00:00 -0700


You don't have to spend hours exercising if you want to lose weight or get stronger. Fitness instructor John Kersbergen says three to four 45-minute workouts a week is enough. If 45 minutes is more than you can devote at one time, break up your workouts, because it all adds up! Here are the best 20-minute workout videos you can follow along to - do two in a row or one in the morning and one at night. There's a great mix of quick and fun workouts including cardio, tabata, weights, barre, and dance, so you can do them all or pick and choose your favorites.

Tone Your Entire Body With This 1 Move

Fri, 28 Apr 2017 19:25:00 -0700


Short on time? Don't skip the strength-training session - get playful with the plank! By doing multitasking variations of this basic move, you can target your arms, back, core, legs, and booty to chisel out a stronger, more toned you.

Sip on This All-Natural and Not-so-Sugary Unicorn Frappuccino

Fri, 28 Apr 2017 14:22:00 -0700

We hacked the sugar-laden Starbucks Unicorn frapuccino and made it healthier. We've not only captured the magical blue essence by using spirulina, the healthiest blue-green algae around, but we also decrease the sugar content by half. Watch the video to see just how easy it is to make, then peruse the recipe and make your own colorful drink. Under-300-Calories Unicorn Frappuccino Recipe by Mona Zavosh, For Glow IngredientsPink Layer ¼ cup organic Greek yogurt ½ cup frozen mango ½ cup frozen strawberries 4 tablespoons fresh lemon juice 1 teaspoon vanilla extract 1 teaspoon beet powder Blue/Green Layer ¼ cup organic coconut cream 1 ½ tablespoons fresh lemon juice ½ teaspoon vanilla extract ⅛ teaspoon spirulina powder Toppings Whipped coconut topping Crushed freeze-dried strawberries Crushed freeze-dried blueberries Directions Place the coconut cream, frozen fruit, lemon juice, honey, vanilla, and beet powder into the blender, and process on high until you have a smooth and creamy consistency. This will take several minutes. Fill a 16-ounce glass with the smoothie mixture about ¾ of the way. In a small bowl, whisk together the coconut cream, lemon juice, honey, vanilla extract, and spirulina. Using a funnel, pour the mixture into a small squeeze bottle. Squeeze the blue/green smoothie over the pink layer, pushing the tip of the squeeze bottle below the pink layer, then dragging above to create a zigzag pattern. Pour the remaining pink smoothie on top. Pipe the coconut whipped topping and sprinkle with the crushed freeze-dried berries to serve. Drink up and fly away into your sparkly unicorn dreams. Information Category Desserts Yield 16-ounce serving Nutrition Calories per serving 292 Average ( votes): Print recipe [...]

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How to Save Hundreds of BBQ Calories

Fri, 28 Apr 2017 13:35:00 -0700


Doing a little grilling? With tons of burgers, hot dogs, potato salad, and beer around, you don't want to go overboard on the calories. To avoid packing on the pounds this weekend, here are some ways to add a healthy spin to your barbecue.


  • Bring a healthy dish: If you're invited to a barbecue, bring along your own healthy dish so you know you'll have something good to munch on. Wow your friends and family with one of these vegan side dishes or healthy burgers.
  • Go for homemade guacamole instead of creamy dips: Avocados offer the healthy fats your body needs, which is a much better option than the saturated fats found in dairy-based dips. If you're worried about calories, then whip up some homemade low-cal salsa, and throw in some fresh pineapple and mango for added vitamins.
  • Grill up some veggies: Use a grill basket, corn holders, or skewers, and choose a variety of veggies to grill to make these vegetarian dishes or to serve along with grilled lean meat. Load up your plate to fill you up and to help prevent you from overeating high-calorie dishes.

  • Don't always choose beef: Veggie burgers made with whole grains, legumes, and vegetables and hot dogs made of tofu are delicious low-calorie and low-cholesterol options. If you're a meat eater at heart, then go for burgers, hot dogs, or sausages made from turkey, chicken, or salmon.
  • Choose your buns wisely: Most are made with enriched flour, so you may have to check a bunch of labels before finding ones made with real whole-wheat four.
  • Make substitutions: When it comes to recipes as well as the fixings on your burgers, find healthier substitutions. Choose raw tomato or salsa instead of ketchup, and try Greek yogurt instead of mayo for potato salad recipes.
  • Go easy on the brewskis: Save calories by enjoying one of these lower-calorie beers, and for the rest of the evening, go for ice water, unsweetened iced tea, or chilled seltzer water flavored with lemon.
  • Get moving: After your meal, step away from the food to avoid noshing out of boredom, and do something active like playing volleyball, badminton, or a round of bocce ball.

Work Your Inner Thighs With This Simple No-Equipment Exercise

Fri, 28 Apr 2017 13:00:00 -0700


Just a few reps of this exercise will set your inner thighs on FIRE - in the best way!


This incredible low-impact bodyweight move is a surefire way to tone your legs, with no equipment necessary. Here's how to do it!

  • Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm.
  • As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
  • Do as many reps on one side for 30 seconds, and then repeat on the other side for an additional 30 seconds.

The Perfect Hack For Exercising With Long Hair

Thu, 27 Apr 2017 17:45:00 -0700

Long Hair 101 for Double-Unders 💁🏻 ⋅ 1- French Braid Hair 2- Tuck Braids into Straps 3- Jump! @rxsmartgear #evospeedrope #rxevo #extremevelocityoptimized #unrivaledspeed A post shared by D a n i H o r a n (@_danihoran) on Apr 28, 2017 at 7:16am PDT Getting in shape for bikini season is enough to stress anyone the f*ck out, but Julie Ann Ledbetter, a former bikini competitor, says she became "happy, healthy and free" once she stopped competing for a perfect bikini body. "Since bikini competition season is is FULL swing this time of year... I felt compelled to show you my BEFORE and AFTER from the day before I won my #WBFF bikini pro card back in 2014," Ledbetter recently wrote in an Instagram post. "Looks a bit backwards from what you think in your mind huh? It most likely will for over half of you. That is the fitness industry for you..showing you the highlight reel of what they call a 'bikini' body." Ledbetter went on to share that it was not easy maintaining her bikini body all year round, recalling how difficult it was to obsess over her weight: "I was almost in the single digits for body fat % (not healthy), constantly cold (in the middle of JULY), always thinking about my next meal because I was in a deep caloric deficit and couldn't miss a gym session because 'I was ___ weeks out from my show'. I also remember sending that exact photo to my coach asking him if I was ready because I thought I still needed to lose fat in my what?!" RelatedFind Out What a Bikini Competitor Eats in a Day Ledbetter, who made sure to note that she wasn't bashing bikini competitions, explained why she feels her "after body" photo represents a more maintainable body, writing, "I am not constantly thinking about my next meal or stressed when things take priority over my workouts. I am strong, content and most importantly confident of the body I have built since 2014." Her advice for women who compare themselves to bikini competitors is simple yet powerful. "Ladies, do NOT...I repeat, do NOT look at all these bikini competition photos or magazine covers these next couple months and compare your body to theirs. 99.9% of them are either showing a VERY VERY VERY extreme highlight reel OR photoshopped. No matter how 'healthy' your approach is to the stage, it is an extreme. Plain and Simple." [...]