When you hit the 30-year mark, it not only means more candles on your birthday cake than someone in their 20s, but it majorly affects your workouts as well. Give a little nod or chuckle (or shed a little tear) if you can relate to these.
We're big proponents of the motto "everything in moderation," but sometimes, happy hour turns into dinner and late-night dancing, and the next day's hangover is a reminder of why we normally stick to a healthy routine. When that happens, DJ and model Hannah Bronfman has the perfect one-two punch of a hangover cure. First up after an indulgent night? A glass of hot water with lemon along with a probiotic pill. "That always resets me," she recently told us at a Jawbone Up event. If you don't have a probiotic pill, opt for Greek yogurt with fruit. After that, it's all about cardio - specifically, mood-boosting, sweaty dance. "It doesn't matter if you're uncoordinated or whatever; I'd rather just sweat out the alcohol," she explained. NYC-based Hannah prefers classes at 305 Fitness or Bari Studio, but no matter where you are, you can sweat out toxins and increase your energy with a quick run or one of these dance-based video workouts you can do at home.
For those constantly looking for the antidote for life's daily stresses and worries, meditation can have an enormous impact on the way you view the world - and it's not just hippie bullsh*t. Study after study has shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation. It's been proven to lengthen your attention span, lessen stress levels, and decrease insomnia by 42 percent. And with just two months of a consistent practice, meditation literally changes your brain chemistry, making you more resilient when difficult situations arise.
With all that said, it can be really f*cking hard to sit still for 10 minutes, and that's where this hilarious and surprisingly calming meditation video from Jason Headley comes in handy. If guided meditations have been too strange, far-out, or boring for you in the past, prepare to breathe in the good sh*t and exhale the bad sh*t with this hysterical NSFW-language-filled video.
Already considered a superfood, blueberries now have another benefit, discovered in a University of Michigan lab: a diet rich in blueberries may help diminish belly fat. Although the study was performed on rats, researchers found that the beneficial decrease of belly fat occurred in both of high- and low-fat diets, which leads them to believe blueberries affect the way the body stores and breaks down sugar. While more research is needed on humans, these findings back up data from earlier studies on the benefits of blueberries on male populations at risk for heart disease. All good news since abdominal fat has been linked to both heart disease and diabetes, even in individuals with a normal BMI.
Don't count the benefits out in colder months either! The antioxidants found in the berries, which also create their rich hue, are not affected by freezing. Frozen blueberries do lose a small amount of their vitamin E content though, as well as a bit of beta carotene.
Think that your obsession with Disney and passion for the gym only go together in your dreams? Guess again. All these hysterical Disney memes offer the perfect dose of funny fitness for your afternoon. You'll be inspired to hit the gym after scrolling through this Internet gold!
I have a confession to make: I am a fitness editor and I have a hard time making workouts happen. It's my job, right? It should be easy. I know the benefits of regular sweat sessions and have plenty of workouts on hand, but it still feels like a struggle. Between working full time, mothering my two tween girls, trying to connect with my husband, and stay current with the latest TV . . . well, you know - life is full. Life is busy. It's hard to fit it all in.
But I make it work. I need to. Not for professional credibility - although sometimes that does motivate - but for a few other reasons. One, I've accumulated a lot of injuries in my active life and if I don't move almost daily, my body aches. Secondly, I need a good sweat session to help my mood and manage stress - if I have any hope of feeling happy, I better get my blood pumping. I also like to cook, bake, and drink wine, so I use regular exercise to maintain my weight.
Here's a rundown of my fitness life from last week. You can see how I fit the workouts in and where I fall short.
Sunday: 8 a.m., 90-minute walk in my hilly neighborhood with a friend and a coffee in hand.
4 p.m., 30 minutes of bodyweight strength training after grocery shopping and before cooking dinner.
Monday: 6 a.m., 25 minutes of cardio following the T25 Focus DVD by Shaun T. I love a dose of Shaun in the early morning. I made my husband do the workout with me. We were done by 6:30 - the time our daughters' alarms went off.
Tuesday: 8:15 a.m., 60-minute bike ride between school drop-off and the time I get online and begin my workday from home (I am lucky to be able to use what would be my normal commute time to exercise; I am very grateful for this perk). My husband did this ride with me. And honestly if he hadn't gotten my bike out, pumped up my tires, and filled my water bottle, I would have skipped it.
Wednesday: Rest day with 5 minutes of Pilates ab work and 5 minutes of stretching - my aching back doesn't take a real rest on rest days.
Thursday: 6:15 a.m., 30-minute strength training mixed with cardio using this Class FitSugar video 300-Calorie-Burning Video Workout, which kicks my ass and I love it. I did this with my husband via YouTube on Apple TV. This time I was the instigator who got us both up and working out.
Friday: 1 p.m., 20 minutes of lunchtime yoga - mostly Sun Salutations and standing poses.
6:30 p.m., 20-minute walk with my dog - I hit as many hills as I could while letting her stop and sniff at only a third of the spots she was interested smelling.
Saturday: I was supposed to go swimming and I didn't. I took a nap instead. While I felt a little guilty about skipping the pool, the nap was glorious. I think I needed the rest and I listened to my body.
This week was pretty typical, and after writing it down in place I feel good about what I have done. High five to self! I try to move as much as possible on the weekends and having at least one fitness date to either walk, bike, or Zumba totally helps. I could do more cardio, but I could also nap more too.
When I work out, I sweat - a lot - and this happens at just about every workout you can think of: it's not unusual for me to walk out of a Pilates class looking like I just completed 60 minutes of Spin. And sadly, my sweat does not smell like roses. It's gross, but it's my reality.
While regular detergent might work on a pair of jeans, this does not hold true to my soaked-in-sweat workout gear. Before discovering detergent that actually got the funk out of my sports bras, capris, and tanks, it wasn't unusual for me to do an entire load of my favorite fitness items, just to find offensive odors still lingering once everything was dry. After playing around with plenty of DIY solutions and testing every detergent I could get my hands on, I've found three solid choices that work. Unlike most detergents, they don't leave a weird residue behind, won't harm the technical properties of good workout gear, and most importantly, eliminate that funk a good session at the gym is sure to leave behind.
Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see results when you step on the scale. Sound familiar? Chances are, one of these reasons is all that's standing in the way of your weight-loss goals.
- Additional reporting by Jenny Sugar, Michele Foley, and Leta Shy
By the end of the week, we don't blame you for wanting to kick back with a cold one. Enjoying a beer not only relieves stress from your busy life, but it also offers some physical health benefits.
This of course isn't a license to inhale a six-pack. Moderate and responsible drinking should always be on your mind so you can avoid a nasty hangover. And if you're worried about weight gain, check out this list to see which beer has the fewest calories.
Khloé Kardashian, ever the gym selfie enthusiast, just released a video that gives us even more of an insider's look at her workout. In the clip, which promotes her subscription-based lifestyle site, the reality star tackles battle ropes, lunges with heavy barbells, and all around sweats it out with her trainer Gunnar Peterson while he doles out fitness tips anyone could use, like this advice he has about working out: "Don't let lack of equipment be your reason for not doing it." Gunnar and Khloé even show us how to do a killer total-body move called the twisting lunge to monkey row, which targets the calves, glutes, shoulders, biceps, and core. Check out just what it takes to get Khloé's body above, and then try Khloé Kardashian's full workout here.
If you love Ben & Jerry's (aka if you're a human) but hate yourself every time you finish a whole pint after you swear you'll just take two bites, you'll LOVE this news. The company has announced it's officially coming out with dairy-free, 100-percent vegan ice cream!
We'll give you a moment to let that sink in.
And no, this doesn't mean it's OK to apply the "4 servings = all 4 me" rule, but it does mean that you'll be able to enjoy the taste of Ben & Jerry's without worrying about getting an upset stomach - while most likely cutting back on saturated fat, too. The company has not revealed what flavors there will be because there's a lot of taste testing to be done, but rest assured: the dairy-, egg-, and honey-free versions will have plenty of "enormous chunks, delicious swirls, and a commitment to values-led ingredient sourcing" that these ice cream gods are known for.
That faint sound you hear is the world's resounding exclamation of "YAS." You asked, and they answered. Whether you've given up dairy to reap the health benefits or you're a cheese connoisseur, you're sure to love Ben & Jerry's newest creations.
Don't be turned off by the calorie count; there are many reasons avocados should be a staple in a healthy diet. Fiber-rich and full of anti-inflammatory omega-3s, avocados are a versatile produce pick that can be delicious in breakfast, lunch, dinner, and, yes, even dessert.
It's hard out there for a serious pasta-lover who also strives to be healthy. As someone who grew up in a big Italian family - two parents and 18 aunts and uncles all from New York, to be exact - pasta has always been a part of family meals, and it's by far my favorite food. Now that I'm trying to be an adult and I live on my own, I cook for myself and make healthy meals most of the time. While I eat plenty of fresh produce, lean protein, and unprocessed foods, I could never give up pasta entirely. The good news for me (and others who find happiness in carbs) is that the Italian staple does have some nutritional benefits, and there are plenty of ways to make it healthier.
I'm a really, really healthy person. I've been eating organic produce since I was a child (thanks, Mom!), and I work out about six times a week - a mix of indoor cycling, dance cardio, HIIT, yoga, and barre. When I recently met with an Equinox trainer to access to BMI (body mass index), we discovered I am at a "normal" weight and "stronger than average." So why would I need to do a cleanse?
To start, I've been traveling a ton this year. From May to July, I took seven trips for both personal and work-related reasons! And I do have vices: coffee (approximately six cups a day), sugar (you'll often find me trolling around the office at 3 p.m. for chocolate chip anything!), and social alcohol consumption (nothing beats a crisp glass of Summer Rosé, amiright?). My go, go, go lifestyle and ingestible weaknesses left me feeling bloated and run-down, and craving structure.
So I did something I have never done before: I went on a two-week detox cleanse, the Dr. Lipman program. This was a major step for me emotionally! I can't stick to Weight Watchers or count calories on MyFitnessPal, so the fact that I followed this through was a true test of willpower. And I discovered a ton of valuable lessons that I will bring into my future eating and wellness habits. Keep reading to learn more about the cleanse, why I chose it, and how it affected my overall health, waistline, and wallet.
You might have been there before: you clean up your diet and hit the gym five times a week, but at some point, the scale stops budging no matter what you do. A new study sheds light on this frustrating phenomenon: when it comes to weight loss, environmental and lifestyle factors matter more than we may think, and it's affecting millennials' waistlines.
The study, published in Obesity Research & Clinical Practice, looked at the diets and physical activity habits of over 35,000 people who participated in a survey between 1971 and 2008. The researchers found that while calorie intake increased over the years, physical activity did as well. Unfortunately, researchers also noted that even though millennials are exercising more than previous generations, they still are 10 percent heavier than those who ate similar calorie amounts in the '70s and five percent heavier than those who exercised just as much in the '80s. In other words, if you're a 25-year-old today, you have to eat less and exercise more than your 25-year-old counterpart from previous generations in order to not gain weight.
So what gives? Study author Jennifer L. Kuk says this is because weight loss isn't just about a simple calories-in-calories-out formula. Instead, our weight is the result of many different lifestyle factors, like medication use, pollutants, genetics, timing of food intake, stress, gut bacteria, and even nighttime light exposure. "[This study] indicates there may be other specific changes contributing to the rise in obesity beyond just diet and exercise," she says. "Ultimately, maintaining a healthy body weight is now more challenging than ever." Great.
The good news is this study confirms that what you do when you're not sitting down for a meal or hopping on the treadmill can set yourself up for even more weight-loss success. Check out these lifestyle tips that will help the scale budge:
Baseball player and coach Justine Siegal founded an organization called Baseball For All, which "fosters, encourages, and provides opportunities for girls to participate in baseball." She's proving there couldn't be a better representative for women in the sport, because she just became the first-ever female MLB coach! The Oakland Athletics is the first team to offer a woman the job, and Justine is honored to make this history-making move.
Honored and grateful to be a guest coach for @Athletics during Instructional League. Baseball really is a game for all. #DreamBig
— Justine Siegal (@justinebaseball) September 29, 2015
This isn't the first time Justine has made baseball history, though. In 2011, she became the first woman to throw batting practice for a Major League team, the Tampa Bay Rays. Watch MLB's footage here - the men couldn't even believe how good she was.
In her new role, Justine will serve as a guest coach for the A's for a limited time, Oct. 4-17. "We're thrilled that Justine will be joining us for instructional league," said A's Assistant General Manager David Forst. "She brings with her a wealth of knowledge and expertise from years of playing, coaching, and teaching the game, and all of our young players stand to benefit greatly from her time in camp."
This exciting news comes less than two months after Jen Welter became the first female NFL coach. Jen was a training coach for a short period of time, and Justine's role will also be short-lived, but these small steps contribute to long-term changes for women in such a male-dominated field. It's women like Justine and Jen who show young girls they can become anything they want to be.
It's inevitable: at the start of a new year, we can't help but reflect on the past. And if the technology existed, I would rely on a time machine to give my younger self a heads up about a few things that would make life much easier down the line.
I enlisted the help of my fellow POPSUGAR editors, and they've graciously shared the health and fitness advice they'd offer the younger versions of themselves. And if you can relate, don't wait to turn these things around! Let go of these less-than-healthy habits, and start living your best life today.
With a busy, hectic schedule, it sometimes feels like a miracle if we manage to get enough sleep, eat balanced meals, and squeeze in time for exercise. But did you know that there's an optimal time to do all these things? Get the facts and start scheduling accordingly!
Best time to eat breakfast, lunch, and dinner: You should always eat breakfast within an hour of waking up. About 4.5 hours after that, you should have lunch, and a couple hours after that, dinner. If you delay these times, you're going to be hungry, and the hungrier you are, the more likely you are going to cheat and eat fatty junk food. According to Dr. Oz, the big rule of thumb is that you need to have dinner more than three hours before you go to bed so that you don't hit the hay with a full belly of food that hasn't been properly digested.
Best time to weigh yourself: Weighing yourself first thing in the morning will provide you with the most accurate read on your weight, but if the morning doesn't work, make sure you weigh yourself at the same time - and on the same scale - to keep things consistent.
Best time of the day to go grocery shopping: Heading to the grocery store at 10 a.m. is the best time, since you'll still be full from breakfast. If you go grocery shopping when you are hungry and blood sugar levels are low, it impairs your judgment. If you're hungry while food shopping, you'll be more likely to buy unhealthy sugary or fattening treats.
Best time of the day to work out: Morning! One study found that subjects who were put on a high-fat diet and worked out before breakfast gained no weight after six weeks, while those who worked out after breakfast gained three pounds. When you exercise in the morning, you kick-start your metabolism and burn more calories throughout the day.
Best time of the day to visit the doctor's office: If you need to go to the doctor, it's best to schedule your appointment first thing in the morning. Not only will this decrease your waiting-room time since you'll secure the first appointment of the day, but it also means you won't be overly hungry if you need to fast before a morning lab test.
Best time to boost your metabolism: The best time to rev up your metabolism is at 8 a.m., since you'll be getting up, weighing yourself, and hopefully exercising. One of the easiest ways to boost your metabolism first thing in the morning is to drink a cold glass of water.
Best time to cheat on a diet: If you want to sneak in one or two of your favorite foods on a particular day, there's actually an ideal time to indulge - and it might surprise you. When it comes to carbs, celebrity trainer Bob Harper says the best time to enjoy carbs is for breakfast, and according to Dr. Oz, the best time to eat fats is at 10 a.m. Both work to fuel and energize your body, but when you enjoy them in the morning, you have ample time to burn them off all day.
A long day of sitting or a rough night of sleep can lead to neck pain. When things feel a little tense, tight, or off-kilter, these yoga poses can help alleviate that discomfort.
When you feel positive about how you look and feel, it's a big boost to your self-esteem. And there's no reason you shouldn't feel pretty and strong on a daily basis. To prove the point, we have a collection of quotes that will kick up your motivation and push you to be your glorious self.
There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.
For years all we've heard is Lululemon this and Lululemon that, but aside from this iconic activewear line, there are a ton of other high-quality athleticwear brands we love that you might not know of - yet! If you're not sure where to start, check out these labels that do their best to flatter women of all different shapes and sizes.
Demi Lovato is celebrating the release of her new album Confident with, well, straight-up confidence. The album is set to be released Oct. 16, and the 23-year-old covers the latest issue of Complex Magazine - topless and looking amazing, we might add - and she discussed all things professional and personal life in the interview. The one quote that really stands out is one about Demi's body image and self-confidence. Demi is vocal about self-esteem among young women, and she was asked if there's anyone in particular who inspires her to embrace her curves. Here's what she said:
Q: You've really been celebrating your curves on Instagram. Do you have a curve inspiration figure?
A: I've always said the Kardashians. When they came into the spotlight, they kind of revolutionized what beauty was when it came to body shapes. For so long, it was the heroin-chic '90s supermodel thing, and I feel like, when the Kardashians came into the picture, people started to look at it because it was different. They were like, "You know what? That's actually really beautiful." From then, I noticed that Beyoncé was thicker, and Nicki Minaj is thicker. When I say thick - like when I call my thighs thick - I love it. I think it's a good thing. Watching them really helped me learn to accept my body image, too. I'm not naturally super thin. I have an athletic body. I just have to embrace that. There are days when it's hard to, but more and more, there are days where I'm actually proud of my body.
Preach it, girl. Even if (shock!) you're not a fan of the Kardashians, you cannot deny what Demi's saying - that they, along with celebrities like Beyoncé and Nicki Minaj, have undoubtedly been instrumental in helping women love their bodies. If you're a fan of Demi's, you already know that she's a huge proponent of self-love. She's the queen of embracing the no-makeup selfie, and she recently shared a motivational mantra with the world by accident when she was recorded repeating, "I am enough," before a performance. In the words of Demi's title track, "Confident," what's wrong with being confident?! Love your thick thighs; love your skinny thighs; take the compliment. Love yourself, no matter what.
First things first: lifting heavier weights will not turn you into the Incredible Hulk. In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you. Sound like just what you're after? Here are two important reasons to ditch the two-pounders and grab heavier weights.
Of course, if you're not used to a weight-training routine, start small and work your way up to heavier weights; starting too heavy can lead to injuries that can sideline all your weight-loss efforts. Here's a chart of common dumbbell sizes for beginners to help you get started; in general, aim for a weight that will fatigue your muscles in eight to 12 reps.
My first bite of quinoa came in a beautiful Buddha bowl. I was out with yogi friends at vegan cafe in NYC, and I could not believe that this pseudograin had been missing from my life. Now, throwing together a quinoa bowl is a staple recipe in my weeknight routine. My roommate and I cook a large batch of quinoa, barley, or farro every Sunday afternoon, and use a scoop in lunches and dinners all week long. I love piling up fresh, bright, and beautiful layers of ingredients to top off my quinoa with whatever I all ready have in the fridge or see at the farmers market. Try it out for yourself and get inspired with these 13 beautiful bowl combinations.
If you love Zumba - hell, if you just love to dance - stop what you are doing to watch this dance video immediately. Featuring a song by Zumba favorite Pitbull, the choreographed routine from Tricia Miranda also shows off the incredible dance skills and acrobatics of a host of individuals, including wunderkind Aidan Prince. Chances are you'll be reserving a spot in the nearest Zumba studio minutes after the video ends.
A toned upper body is important, and one of the most effective exercises you can do to target this area is the push-up. Plus, this move works the entire core. Here are a dozen challenging push-up variations to strengthen and tone your upper body while giving you a total-body workout.
Allow us excuse-proof your fitness life with this workout you can do anytime, anywhere. No equipment is needed since the exercises are bodyweight moves. This circuit will work your entire body and should take under 30 minutes.
Directions: Warm up with three minutes of light cardio. Perform each three-exercise circuit twice before moving to the next. Cool down with three minutes of stretching.
Chances are that you have a bottle of olive oil reserved for cooking, but drinking this kitchen staple can provide you with the same healthy benefits of this antioxidant-rich wonder - if not more. From a happier digestive system to banishing belly fat, here's why you should start and end every day with a shot of olive oil.
For years we've been warned about the dangers of a sedentary lifestyle. Who could forget the terrifying news that sitting is as bad as smoking? If you're not sure if you're sitting too much, these new scientifically backed recommendations on how much standing, sitting, and stretching you should be doing every workday will help you out.
According to Dr. Alan Hedge, a professor of ergonomics at Cornell University, your workday should include a balance of sitting, stretching, and standing. In fact, he warns that too much standing is just as bad as too much sitting, since prolonged standing can lead to back pain and other issues down the road. Here's the ideal formula for office workers he recently recommended to The Wall Street Journal: for every 30 minutes at your desk, you should sit for 20 minutes, stand for eight minutes and then move around, and stretch for two minutes. If you're not sure how to appropriately stretch at your desk, these five stretching moves will get the job done.
This mix, Dr. Hedge says, is ideal for increasing bone density and reducing risk of disease, but it's also a great formula for weight loss. Since standing burns one-half to one calorie more than sitting, over a few hours that represents hundreds of calories burned . . . by doing nothing other than standing. Oppositely, sitting for more than an hour "lowers the levels of the enzyme lipoprotein lipase, which causes calories to be sent to fat stores rather than to muscle," says Dr. Hedge, meaning you can literally stand your way to a better fat burn at your desk.
In the middle of the great run, there's nothing worse than having to search for a song that fits your speed. Luckily, this playlist takes the skip time out of the equation. All the songs included here have a 150 BPM - the perfect tempo for you to comfortably hit a 10-minute mile. Just warm up, subscribe to this eclectic Spotify playlist, and plug in. Let's get moving!
If this mix doesn't suit your musical tastes, check out all our workout playlists here. Remember: you will need to download the free Spotify software or app to listen to our playlists.
If you've noticed people wearing pink or changing their profile pictures to a pink image with #StandWithPP, it's because they are participating in Pink Out Day, an initiative by Planned Parenthood that's calling attention to women's reproductive rights and getting people to rally all over the country. In the organization's own words, Pink Out Day "will be women and men nationwide standing together to say: We're not backing down, not today, not ever."
No matter your political affiliation, it's important to know what exactly this day means and the health services Planned Parenthood provides to thousands of women every day, like breast exams, Pap tests, and contraceptives. Today, the nonprofit is offering free STD testing in 28 cities, including Atlanta, Houston, and Washington DC. You can view the full list of cities here. Planned Parenthood is also matching all donations, today only, up to $50,000.
Planned Parenthood provides 2.7 million people with lifesaving services #StandwithPP #PinkOut http://pic.twitter.com/a2g3n5aBaA
— The Task Force (@TheTaskForce) September 29, 2015
It's not a coincidence that Planned Parenthood created this event in the wake of recent allegations of the organization's use of aborted fetuses for medical research; it's in response. The New York Times reports that Pink Out Day "will coincide with a House Oversight and Government Reform Committee hearing on Tuesday morning about the allegations against Planned Parenthood," so today is a day for all those who support Planned Parenthood to come together and make their voices heard.
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
7 a.m. - Breakfast
9:30 a.m. - Snack
12:30 p.m. - Lunch
3:30 p.m. - Snack
6:30 p.m. - Dinner
Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.
Over the weekend, the citizens of Paris breathed a little easier when much of the French capital went car-free for a day. The event was in part to mark the upcoming United Nations Conference on Climate Change, which will be held in Paris in November, but it also was for another very good reason - Paris is a very polluted city, even holding the distinction of having the worst air quality in the world for a brief period earlier this year. Residents and tourists enjoyed the fresh air with a day full of biking, walking, and yoga, and city officials are considering a permanent partial car ban to make Paris a more pedestrian-friendly, healthier city by 2020. If exploring the City of Light on foot or bike is on your bucket list, these dreamy photos of pedestrians taking over city streets will convince you to book a trip in time for the next Paris sans voiture event ASAP.
We all have those days when we don't feel like peeling ourselves away from our warm bed to hit that early morning workout. For those times, channel the energy and determination of 21-year-old Emilee. After losing her right leg and suffering a broken back, broken ribs, facial fractures, and brain trauma in a horrific car accident two years ago, instead of going to college like other kids her age, she's had to make it her job to go to rehab every day. Her amazing positivity is sure to inspire you to do the hard work you need in order to meet your body's goals.
When most people think of a pole dancer, a thin, toned, and strong woman probably comes to mind. But this video pretty much shatters that image - you'll be stunned! Although not your typical "pole-dancing material," this guy's skills and strength are jaw-dropping. If you've always wanted to try it but didn't think you had the "right" body, this is sure to inspire you to finally sign up for that class you've been dying to try.
LeBron James is starting his 13th year in the NBA, and although he's well known for being one of the most outstanding players to ever play the game, it doesn't come easy. He said, "I was born with some God-given talents, and I understand that, but I work my ass off, I work my tail off, every single day." What he may have previously accomplished doesn't matter - LeBron believes every aspect of his game can improve. Here's a glimpse at some of the work he does with his trainers to meet his goal - to be number one at the end of the year.
There's nothing better than meeting a handsome man who loves yoga - and a little eye candy during a tough practice never hurts! If you're not sure about hitting up your local studio tonight, check these 25 impressive Instagram shots of strong and steamy men breathing deep while holding Handstand, Warrior 2, and much more. Let's just say these guys will encourage you to make moves to class.
There was a lot of groaning happening during celebrity trainer Kit Rich's class; her mantra of the day seemed to be "just 10 more seconds, and get lower!" It didn't matter how pretty our location was - poolside at the W Los Angeles - every plea for 10 more seconds sounded like pure torture. That is until Kit explained the method behind her madness: "The lower you drop, the higher your butt." And who wouldn't want a natural butt-lift?
It's a simple tip that Kit says women should apply to the basics of butt building - namely squats, lunges, and all their variations. Her advice is to do a set of squats or lunges as you normally would, but before you come out of that last rep, sink into the exercise a little deeper and hold there for five to 10 seconds, and then drop even lower, holding for another 10 seconds. But it doesn't end there - sink even lower, and now pulse for a count of 10. With every progression, Kit advises to maintain even breath and to check in with your form, especially being sure that your core and glutes are engaged and that your knees are behind your toes. "All of this will help you get through the progression easier," she says.
If you're ready for a little butt-lifting of your own, start with this how-to on doing a basic squat. Then, on the very last rep of each set, be sure to incorporate Kit's method for dropping it low!
Whether you've let go of your gym membership or you're spending more time shaping up from home, these effective no-equipment moves need to be part of your strength-training routine. You might be all about cardio for that big calorie burn, but a recent study found that strength training burns roughly twice as many calories per minute as previously thought - score! If there's a specific part of your body you want to try working with a new move, then click below to jump to the right place.
Between touring, an upcoming new album, and promoting her Calia by Carrie fitness clothing line, you can say that Carrie Underwood doesn't have a lot of free time. But the country singer and mom to 7-month-old Isaiah still knows how to fit in a workout - she even fit in a few pull-ups while recently at the playground with her son, proving that when it comes to multitasking, she's a pro. At her recent Calia by Carrie fashion show during New York Fashion Week, we asked Carrie for her best advice for busy moms like herself. Her answer? Make an outdoor workout a family affair. "It's easy to incorporate them into what you're already doing. Your kids really need to work around your schedule," she said. "I've gone for runs outside pushing the stroller around and done workout stuff and [Isaiah] was just looking around and was completely content with being outside."
If your kids are older, Carrie still has advice: go somewhere where they can play and you can "do stuff around them." The biggest takeaway, she said, is to remember that when you're exercising with your kids, you're being a positive role model. "[You're] saying, 'OK, this is what I do to take care of myself. You have to take care of yourself [too],'" she explained. Fall temperatures make exercising outside an ideal way to work out - try Carrie's leg workout the next time you're at the park!
If you're in need of a little fit eye candy, we've got you covered. All 10 of these strong rock climbers are lean, limber, and clearly take fitness past typical limits. You might just be tempted to join your local rock-climbing gym after checking out these photos.
If you follow the fashion world, you definitely know about Gigi Hadid. The daughter of Real Housewives of Beverly Hills star Yolanda Foster is making waves as a runway model, Sports Illustrated swimsuit star, and all-around A-list socialite . . . but while many people are concerned with her (admittedly gorgeous) fashion choices, we've been wondering about her abs! One scroll through her Instagram feed reveals that she is athletic and healthy and has a great time staying in shape - so obviously we're dying to know her secrets. Keep reading to learn all about Gigi's diet and fitness routine, and spoiler alert: she literally kicks ass to maintain her fit bod!
If you're looking to cut back on carbs, that daily sandwich at lunch is not going to fly. Finding new recipes that will leave you feeling satisfied can be tough since fewer carbs means extra protein and healthy fats are even more essential. Look to these five delicious recipes that all fall under 15 grams of carbs per serving but still remain high in nutrients.
- Additional reporting by Leta Shy
Get a strong upper body with this quick five-move workout that targets your arms, shoulder, back, and core. Pickle jars and heavy boxes? No big deal! Read on for the workout, and get ready to impress.
Who isn't tempted by a little fun-sized trick-or-treating candy? From the tiny Reese's Peanut Butter Cups to the Snickers bar you can wrap your hand around, there are Halloween candy jars everywhere these days. Remember, the little indulgences add up - just because they're small doesn't mean they are calorie-free. Take a look at the chart below and see how your fave candy stacks up.
| 1 treat size (fun size) | Calories | Fat (g) | Sugar (g) |
|---|---|---|---|
| 3 Musketeers | 63 | 2 | 10 |
| 100 Grand | 95 | 4 | 11 |
| Almond Joy | 80 | 4.5 | 8 |
| Baby Ruth | 85 | 5 | 10 |
| Butterfinger | 85 | 4 | 10 |
| Charleston Chew | 30 | 0 | 10 |
| Dots | 70 | 0 | 11 |
| Heath Bar | 77 | 4.7 | 8.7 |
| Hershey's Bar | 67 | 4 | 7.7 |
| Jelly Belly Jellybeans | 35 | 0 | 7 |
| Kit Kat | 70 | 3 | 7 |
| M&M's (Plain) | 73 | 4 | 11.5 |
| M&M's (Peanut) | 90 | 4.7 | 9.1 |
| M&M's (Peanut Butter) | 95 | 4 | 11.5 |
| Milk Duds | 40 | 2 | 6.3 |
| Milky Way | 80 | 3 | 10 |
| Milky Way Dark | 81 | 3 | 11 |
| Mike & Ike | 50 | 0 | 9 |
| Mounds | 80 | 4.5 | 7 |
| Mr. Goodbar | 90 | 4 | 7 |
| Nerds | 50 | 0 | 12 |
| Nestle Crunch | 60 | 3 | 7 |
| PayDay | 90 | 5 | 8 |
| Raisinets | 67 | 2.7 | 9.7 |
| Reese's Peanut Butter Cup | 110 | 6.5 | 10.5 |
| Reese's NutRageous | 95 | 5.5 | 7.5 |
| Skittles | 80 | .8 | 14.5 |
| Snickers | 80 | 4 | 8.5 |
| Snickers (Peanut butter) | 130 | 7 | 12 |
| SweeTarts | 10 | 0 | 2.4 |
| Take 5 | 100 | 5.5 | 9 |
| Twix | 80 | 7 | 8.5 |
| Whoppers | 100 | 4 | 13 |
| York Peppermint Pattie | 60 | 1 | 11 |
If you fell in love with Luisa Omielan, the comedian who was loving her body and hating on thigh gaps, you're going to adore her even more in this candid video where she mourns for spare fat she doesn't want to let go. If dropping five or more pounds is on your list, this could be the visual inspiration you need to keep at it.
When MAC Cosmetics decided to cast the faces of its new line of Fall makeup, the company turned to fans, not professional models - an inspiring idea dubbed MACnificent Me. Among the six lucky winners who were flown to NYC for the chance of a lifetime was Luzmaria Vargas, a woman from Anaheim, CA, who feels especially happy to be in front of the camera.
Luzmaria admittedly struggles with self-confidence and body image. "Some people think just because you're overweight, you don't have feelings," she said. "But with this, I'm going to prove . . . I don't have a gorgeous body; I mean, I don't think I'm beautiful, but look at where I'm at. It was really the inside that counted, and I don't need to be a size two . . . I'm here."
She totally rocked her photo shoot and let her confidence shine, and she wants her experience to inspire others who struggle with the same issues. Watch the emotional video above, and then read one woman's journey to realizing that she didn't need to be thin to feel whole or content. Having a healthy body and mind is what matters - you can't let the numbers on the scale or others' opinions of you dictate the happiness you deserve.
Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.
