mardi 6 octobre 2015

Misty Copeland's Performance Will Make You Want to Sign Up For Ballet Lessons ASAP

Publié par Unknown

The first African-American principal dancer in the American Ballet Theatre, Misty Copeland, continued to back up her prestigious rank with a recent breathtaking piece choreographed by Marcelo Gomes. On The Late Show With Stephen Colbert, the dancer performed alongside renowned cellist Yo-Yo Ma as he played "Courante" from Bach's Cello Suite No. 2. The Under Armour-sponsored athlete truly stole the show with more grace and effortlessness than we thought possible. Prepare to want to sign up for ballet classes after watching Misty sweep the stage.



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How Many Burpees It Takes to Work Off a Grilled Cheese, Cupcake, or Glass of Wine

Publié par Unknown

We all need to indulge a little and satisfy our cravings, but sometimes when you try to eat a tiny square of dark chocolate, you end up inhaling the entire bar! Now imagine if instead of calorie counts on labels, packages or menus listed the number of burpees it took to work off a serving. Yikes! Out of extreme curiosity, I did the legwork and figured it out for you. Don't hate me. As downright depressing as it is to see the amounts, it might make you think twice before grabbing another slice of pizza.

Let's say that for one minute of basic burpees done correctly (most people do between 10 and 20), it burns an average of 10 calories. Check out the stats below. They're not meant to make you cry cringe but are just good to keep in the back of your mind if you're trying to lose weight.

  • Slice of pepperoni pizza (298 calories): 30 minutes of burpees
  • Cheeseburger (423 calories): 42 minutes and 20 seconds of burpees
  • Medium-sized McDonald's french fries (380 calories): 38 minutes of burpees
  • Grilled cheese (580 calories): 58 minutes of burpees
  • Homemade chocolate chip cookie (89 calories): 9 minutes of burpees
  • Red velvet cupcake (496 calories): 50 minutes of burpees
  • Half a cup of vanilla ice cream (230 calories): 23 minutes of burpees
  • Half a bar of dark chocolate (300 calories): 30 minutes of burpees
  • 5-ounce glass of red wine (115 calories): 11 minutes and 30 seconds of burpees
  • 12-ounce bottle of beer (150 calories): 15 minutes of burpees
  • 12-ounce can of Coca-Cola (143 calories): 14 minutes and 20 seconds of burpees


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Lowest-Calorie Options on McDonald's All-Day Breakfast Menu

Publié par Unknown

With more folks moving toward eating a healthier diet, McDonald's sales have been plummeting. So as a plan to draw more people in, today's the day the company has rolled out all-day breakfast! If you're one of the many excited people who've been waiting for this day, check out the breakdown below to see which breakfast choices are the lower-calorie options (note that menu items vary by location).

Breakfast Item Calories Fat (g) Cholesterol (mg) Carbs (g) Sodium (mg) Protein (g)
Fruit 'N Yogurt Parfait 150 2 5 30 80 4
Hash Browns 150 9 0 15 310 1
Fruit & Maple Oatmeal 290 4 5 58 160 5
Sausage Burrito 300 16 115 26 790 16
Egg McMuffin 300 12 245 29 730 17
Sausage McMuffin 400 25 60 28 750 14
Sausage Biscuit Regular: 440
Large: 520
30
(35)
40
(40)
33
(40)
1000
(1160)
11
(11)
Bacon, Egg & Cheese Biscuit Regular: 450
Large: 530
26
(31)
230
(230)
36
(43)
1260
(1420)
19
(19)
Sausage McMuffin With Egg 470 30 275 29 830 21
Sausage Biscuit with Egg Regular: 520
Large: 600
35
(41)
235
(235)
35
(41)
1080
(1240)
17
(17)
Hotcakes (with whipped margarine and syrup) 540 12 20 99 590 8
Hotcakes With Sausage (with whipped margarine and syrup) 730 30 55 99 880 15


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Ronda Rousey Makes History by Becoming Men's Fitness Cover Girl

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Bite-Size Caramel Apples Made Without an Ounce of Sugar or Dairy

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It's Spooky How Great This Pumpkin Workout Is

Publié par Unknown

Don't get weighed down by bags of Halloween candy this year; blast calories and get in the spirit with a fun and festive workout that requires one piece of equipment that you'll definitely have at home - a pumpkin! Instead of focusing on the chocolate, candy corn, and other spooky confection at your fingertips, celebrate with a workout that will tone your legs, abs, and arms. There's no need to fear Halloween anymore when you have this workout on your side.



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The Pull-Up Guide - It's Not as Scary as You Think!

Publié par Unknown

Despite what you might think, pull-ups are not impossible and can be adjusted for any fitness level. This infamous exercise offers a great upper-body workout that quickly tones the back, arms, and chest. Not only will it make you stronger, but conquering this move will also give an extra boost of confidence and help you feel like you can tackle anything - because, let's face it, you can.

Beginner Pull-Ups

  • Assisted Pull-Up Machine: The pull-up machine is a great way to try your first go at pull-ups. The machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. Start by setting the weight to 20 pounds less than your weight, complete three to five reps, and then adjust the weight accordingly. Here are step-by-step instructions on how to use the assisted pull-up machine at your gym.
  • Band Pull-Up: With the help of a superband - a giant, two-inch-thick rubber band - you can tackle consecutive pull-ups. All you have to do is wrap the rubber band securely around the pull-up bar, put it under one knee (or one foot for even more assistance), grab onto the bar (stepping off a stool if needed to reach), and begin your pull-up. Superbands are the same length, but the wider the band, the more assistance. Eventually, you will no longer be a "groupie" to the band and will be able to use your body weight!

Intermediate Pull-Ups

  • Jump Pull-Ups: Consider jump pull-ups (pull-ups with a jump start) the next level after the assisted pull-up machine. Standing under the bar, jump up to grab the bar, harnessing the momentum of the jump to pull your body and chin to the bar. If your chin doesn't come close to the bar, don't give up - this move often takes practice.

Advanced Pull-Ups

  • Traditional Body Weight Pull-Ups: Using your body weight is the most traditional, but often the most challenging, way to complete a pull-up. With palms facing away from you, grip a pull-up bar with arms extended. Keeping your core tight while engaging your back and lats, bring yourself up until your chin passes above the bar, then lower yourself down into the starting position. The trick (and challenge) to any pull-up is to avoid swinging your entire body or using your neck for added momentum.
  • Weighted Pull-Up: When you're ready, let your inner gymnast shine. Following the movements for a traditional pull-up, add a weighted plate for an extra challenge. Using a weight belt or simply holding a weight between your knees, you will be the star of the gym and any workout.


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Better-Butt Challenge Day 2: Backside-Boosting Cardio

Publié par Unknown

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Day 2 is all about cardio! Be sure to check back tomorrow when we share the next workout of this three-week plan.

It's time to hop on the treadmill; not only will today's workouts help build a strong, shapely backside, but a dose of cardio will burn calories and melt away fat to help show off all that tone. Today, choose from two workouts depending on your running skill - a hilly treadmill run or a slower walk on higher inclines.

Rolling Hills

This rolling hills workout works your backside while burning major calories, too.

Time Speed/MPH Incline
0:00-5:00 5.0 1.0
5:00-8:00 6:5 1.0
8:00-13:00 6.0 3.0
13:00-15:00 6.5 1.0
15:00-18:00 6.0 4.0
18:00-20:00 6.5 1.0
20:00-23:00 6.0 5.0
23:00-25:00 6.5 1.0
25:00-28:00 6.0 3.0
28:00-30:00 6.5 1.0
30:00-33:00 6.0 5.0
33:00-38:00 5.0 1.0

Walking Hike

Not a runner? Try this walking treadmill workout that will ensure you feel the burn.

Time Speed Incline
0:00–5:00 3.0 2.0
5:00–8:00 3.5 4.0
8:00–11:00 4.0 5.0
11:00–16:00 4.5 8.0
16:00–21:00 4.0 10.0
21:00–26:00 4.5 8.0
26:00–31:00 4.5 10.0
31:00–34:00 4.0 8.0
34:00–37:00 3.5 10.0
37:00–40:00 3.5 5.0
40:00–45:00 3.0 2.0


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lundi 5 octobre 2015

5 Everyday Kitchen Essentials That Have Weight-Loss Power

Publié par Unknown

There's no magic bullet that can help you lose weight, but incorporating these everyday essentials into your daily diet will only support your weight-loss goals. The good news? You probably already have them ready to go in your pantry!

Lemons: You don't need to drink the Master Cleanse to harness the power of lemons. Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight loss.

Apple cider vinegar: Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods, so it can help you feel fuller for longer.

Cinnamon: Cinnamon can help regulate blood sugar levels for people living with type 2 diabetes, aids in regular digestion, and boosts your metabolism.

Olive oil: You might know that the healthy fats in olive oil can support your heart's health and beat inflammation, but they also support your weight-loss goals. Monounsaturated fatty acids (MUFAs) can help you feel full, but they also target belly fat.

Hot sauce: Hot sauce offers a boost of vitamin C and capsaicin, a compound found in hot peppers responsible for the serious heat. But even better than sheer flavor factor, vitamin C and capsaicin have both been linked to revving up metabolism.



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Don't Get Too Excited About Your Gluten-Free Cheerios Just Yet - They're Being Recalled

Publié par Unknown

In the process of transitioning five kinds of its Cheerios to gluten free, General Mills recalled 1.8 million boxes of both original and Honey Nut Cheerios due to mislabeling of its product. An isolated incident allowed wheat flour to be added to the gluten-free oat flour at the facility in Lodi, California, the only production site affected. GM urges consumers to check the "Better If Used By" dates on their boxes to see if the date matches any of the affected dates listed below:

Honey Nut Cheerios
12JUL2016LD
13JUL2016LD
14JUL2016LD
15JUL2016LD
16JUL2016LD
17JUL2016LD
18JUL2016LD
20JUL2016LD
21JUL2016LD
22JUL2016LD
23JUL2016LD
24JUL2016LD
25JUL2016LD

Yellow Box (original) Cheerios
14JUL2016LD
15JUL2016LD
16JUL2016LD
17JUL2016LD

Those who are allergic to or intolerant of wheat should not consume any of the affected product and are directed to call GM at 1-800-775-8370. The cereals are not potentially harmful to those who don't have this dietary restriction.

In addition to its new gluten-free efforts, GM has also removed artificial colors and flavors, from all its cereals.



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Tone Your Back, Stand Taller, and Look Better: Bent-Over Row

Publié par Unknown

If you're looking to tone up and stand taller, try the bent-over row! It is said that ditching the slouch can make you look up to 10 pounds thinner. Not only does this move strengthen your back to improve posture, but it helps shape your shoulders too. While you can do this move using a workout bench or chair, all you need is a set of dumbbells for the version below!

Here's how to do it:

  1. With a pair of dumbbells and your feet hip-width distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine - not rounded.
  2. With a slight bend in your knees, hold your arms and the dumbbells extended out in front of you.
  3. Engage your abs and squeeze your shoulder blades together as you bring the weights to your torso. Be sure to keep your elbows in and pointed upward.
  4. Slowly lower the weights back to the starting position to complete one rep. Do three sets of 12 reps.


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18+ Hot Professional Surfers We Want to Catch a Wave With

Publié par Unknown

Whether you grew up on Endless Summer, Point Break, Blue Crush, or Johnny Tsunami, chances are, there was a point in your life when you dreamed of surfing . . . or had a huge crush on a surfer. Obviously, being attractive isn't an prerequisite for athletic competitors to qualify for the pros, but you wouldn't believe it from these Instagram accounts. All these incredibly athletic dudes are also ridiculously good-looking.



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Miss Jillian Michaels? Her New Reality Show Debuts This Month!

Publié par Unknown

Missing Jillian Michaels on The Biggest Loser? You don't have to anymore. On Oct. 20, Jillian's brand-new reality show Sweat Inc. will air on Spike where she's working with a very different type of contestant. Each of the 12 competitors taking part in this new show think they've developed the next big trend in the world of boutique fitness. In addition to glory, the winner of the show will take home $100,000 and a chance to launch their brand nationwide. We can't wait to see all the different workouts highlighted in the show and receive welcome dose of Jillian Michaels's signature brand of tough love.



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Curb Hunger Longer With These High-Fiber Fruits

Publié par Unknown

It's recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes, as well as some types of cancer, including breast cancer. Not only that, but fiber helps you stay regular, which decreases belly bloat, and it keeps you feeling full longer to help you eat less and lose weight. That's a lot of roughage, but including plenty of fresh, luscious fruits in your diet is a great way to get your fill. Check out the chart below to see which sources are the best.

Fruit Serving Size Calories Fiber (g)
Apple 1 medium 93 4.3
Applesauce 1 cup 102 2.7
Apricot 3 50 2.1
Banana 1 medium 105 3.1
Blackberries 1 cup 62 7.6
Blueberries 1 cup 84 3.6
Cranberries (dried) 1/4 cup 130 2
Cantaloupe 1 cup diced 53 1.4
Cherries 15 77 2.6
Dates 2 133 3.2
Figs 2 medium 74 2.9
Grapes 20 68 0.9
Grapefruit 1 medium 41 1.4
Honeydew 1 cup diced 61 1.4
Kiwi 1 42 2.1
Mango 1 124 3.3
Nectarine 1 medium 62 2.4
Orange 1 medium 62 3.1
Papaya 1 cup diced 55 2.5
Peach 1 medium 59 2.3
Pear 1 medium 103 5.5
Pineapple 1 cup 83 2.3
Plum 1 30 0.9
Prunes 3 60 1.8
Raisins 1/4 cup 108 1.3
Raspberries 1 cup 64 8
Star fruit 1 cup sliced 45 3.7
Strawberries 1 cup sliced 53 3.3
Tangerine 1 medium 47 1.6
Watermelon 1 cup diced 46 0.6


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A Twist on Lemon Water That Can Help You Lose Weight

Publié par Unknown

Heard drinking hot lemon water can help you drop pounds? And also heard that grapefruit can help you lose weight? Put the two together by sipping on this twist of the classic lemon water: cut up a few wedges of grapefruit and squeeze the juice into your water (hot or cold), or place a couple thin slices into your glass.

While grapefruit water itself isn't a magic weight-loss elixir, the fruit is a low-cal way to add vibrant flavor to H2O. So if you choose it over a glass of juice or fancy Starbucks coffee, it can save you a hundred calories or more, which adds up over time. Grapefruit is also considered a fat-burning food that can kick-start metabolism and curb cravings.



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This Inspiring Woman Is Proof That Strength and Body Size Aren't Always Related

Publié par Unknown

Props to this lady! Never give up!>>> Fitness Videos <<<

Posted by Fitness Videos on Wednesday, July 29, 2015

Love 'em or hate 'em, burpees are one full-body plyometric move that seriously challenge your strength and your drive. But often, we hear men and women saying that they just can't do burpees - or that they're just not ready for this tough move. If you can relate, prepare to be amazed by this video of a plus-size woman doing a challenging burpee variation. This strong and inspiring woman is proof that strength doesn't always reflect your size!



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Lunch Containers You Must Buy If You're Practicing Portion Control

Publié par Unknown

Packing your lunch is one way to keep tabs on calories, but if you pack an enormous container of leftover lasagna, there's no way you'll be able to reach your weight-loss goals. Portion control is key, and these multicompartment containers make it easy to pack small amounts of a variety of healthy foods. They're all so adorable, you'll actually have fun packing your healthy lunch.



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Demi Lovato Discusses Finally Feeling Proud and "Confident" of Her Body

Publié par Unknown

Demi Lovato's new single "Confident" couldn't be a more appropriate title for how the singer feels about her body. In a recent interview, the singer opens up about coming into her own skin and how the song's message perfectly reflects her newly empowered self: "The pre-chorus says it best, where it says, 'You've had me underrated.' I've wanted to shout that from the top of my lungs for years now," said Demi.

The 23-year-old has discussed hating her body in her once dark past, but Demi has clearly taken a positive turn since with her recent nude photo shoot with Vanity Fair.

"Now that I'm feeling great and I feel confident, I'm proud of the skin that I'm in and I'm wanting to share that with the world and showing everyone how you can go from being very insecure with body image issues to feeling so proud of your body that you want to show it to the world," she said.

The singer who claims to have "never been confident enough to feel sexy" is now empowering others to embrace every inch of themselves - and that inspiring message is definitely something we can stand behind.



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Here's an Easy Way to Make Your Workouts Better

Publié par Unknown

Losing weight requires commitment of body and mind - in fact, just thinking yourself thin can be an important component of actually seeing pounds drop from the scale. A new study shows how mindfulness can help you perform better during a workout too.

In the study, the brainwaves of athletes were tracked before and after several weeks of mindfulness training that included imagining how their limbs and organs felt in a moment, breathing through straws, and sticking their hands in ice water. Compared to before, scientists found that their brains' responses to stress tests were more controlled and proactive, which the researchers say could translate into better performance during a race or other beneficial physical results. An easy way to practice mindfulness at home? Study author Dr. Lori Haase told the New York Times that just thinking about your feet during a workout can cause you to practice mindfulness during your next workout. It's no secret that your mental state plays an important part in your physical performance, so the next time you feel your mind wandering during exercise, move your focus to your toes to reengage your mind and have a better workout overall.



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Ronda Rousey vs. Holly Holm: See How It All Began

Publié par Unknown

Every champion has to start somewhere, and this video shows the journey of two young girls - Ronda Rousey and Holly Holm - and what it took to make it to this point in their fighting careers. The two are coming together for the 2015 World Bantamweight Championship, where Ronda will defend her 135-pound title for the seventh consecutive time. Even if you couldn't care less about watching fighting as a sport, these women are totally badass and sure to inspire you to take it up a notch during your next workout.



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Better-Butt Challenge Day 1: Boost Your Backside With Weights

Publié par Unknown

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside.

This quick and effective workout will build butt muscle while working your entire body. Adding dumbbells means extra work for your glutes and that extra work is what builds the muscle. Grab a pair of dumbbells, between five and 15 pounds.

Directions: After warming up with five minutes of light cardio, do each three-move circuit twice, performing eight reps of each move. End with three minutes of stretching to cool down.

This workout is around 25 minutes long, including warmup and cooldown.



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21-Day Better-Butt Challenge

Publié par Unknown


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Why Your Freezer Is Your Best Weight-Loss Tool

Publié par Unknown

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



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Find Out What It's Like to Run Marathons With Type 1 Diabetes

Publié par Unknown

Type 1 diabetics can do anything non-Type 1 diabetics can do. As long as you take care of your body and monitor your blood sugar level regularly, there's nothing stopping you from pursuing all sorts of athletic endeavors. You just have to pay much closer attention to your body than a non-Type 1 might.

But for New York-based Type 1 athlete Robin Arzon, just being a runner wasn't satisfying enough. After being diagnosed with Type 1 in 2014, this lawyer-turned-ultramarathoner didn't let the disease slow down her fitness goals one bit (she was already an ultramarathoner when she was diagnosed). She admits that it's much harder and time consuming, but she's been able to make it work. Find out how she's adjusted to being a Type 1 ultramarathoner and what she's learned:

1. Technology is everything

As soon as Robin was diagnosed, she turned to a friend, another Type 1 athlete, to find out what technology was available to her. "I aggressively pursued technology because I knew that would make a difference in my training," she says. "I wear a pump that administers my insulin and a glucose monitor that takes my blood sugar without me having to prick my finger. They've allowed me to train pretty uninterrupted."

2. Things are going to change

"I do 30-40 hours of training a week, and that didn't really change. What changed was me having to be patient with learning my number and insulin ratios. I know now that if I do a long run I reduce my insulin by 50 percent and that will keep me at a good place. But you always need a good backup. That self-awareness is part and parcel of being an endurance athlete anyway."

3. Get comfortable adjusting your tools

Just because Robin has an insulin pump and glucose monitor doesn't mean her job is done. She's constantly tinkering with them, learning about how much insulin she really needs based on her meals and upcoming workouts. "It's really important to play with insulin ratios so you can reduce your insulin if you need to. Before, it was really frustrating and sometimes demoralizing not being able to finish races because I didn't know my sugar level."

4. Always run with food on you

Most endurance athletes run with energy-fueling food on them anyway, but for Robin it's absolutely crucial. If blood sugar runs low during a training session, she needs immediate sugar. "You must have some kind of food on you. I usually bring GUs, gels, and I love clementines - I'll actually carry them in my sports bra." And for those moments when you'd rather consume liquid, she recommends coconut water, which still has carbs.

5. Accept that it's scary

"I did a half marathon two weeks after being diagnosed, and I was terrified because I didn't know how my body was going to react," she shares. "I have to think about [Diabetes] 24 hours a day and it's really scary. Sometimes I say, 'Sh*t, if I don't get my blood sugar up I could be passed out on the side of the road somewhere.'"

6. Realize you're actually a superhero

Being a Type 1 endurance athlete will definitely present you with challenges. "When you keep doing what you love anyway it reinforces your armor. Your life is not going to be dictated by being a diabetic. The fact that I now have insulin as part of my tool kit - i call it my superhero kit - makes me want to rise above."

7. Look to yourself for inspiration

Because diabetes is a nonstop, 24-hour disease, Robin never gets to forget she has it; she never gets to put her feet up and ignore it. "There are many moments throughout the week that require me to rise above, so I always have a touchstone for what I'm capable of," she says. Those moments - the checking her sugar and regularly adjusting her insulin ratios based on her activity or even stress level - remind her that she's inspiring herself.

More from C9 Champion® at Target



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dimanche 4 octobre 2015

How I Came to Terms With Running

Publié par Unknown

I live a very active lifestyle. Even if I'm not spending my day at the gym or at a fitness class, I'm doing something that gets me up and out the door. As much as I'd love to do some of my workouts in the comfort of my own home, living in the city means squeezing all of my possessions inside a shoebox-sized studio that leaves little room for walking, much less exercising. This lends itself to the next obvious choice of fitness: running.

I used to find myself actually cringing at the thought of going for a run. For some reason, running or jogging was like a form of inexplicable, but necessary, torture - one that I couldn't truly resent because of all the good I knew it did for me, but one I believed I could never love either. So I trod forward, trying to find ways to love (or even like) running. After some trial and error, I discovered a few fun things that encouraged me to lace up my running shoes and go. With these tricks and motivational methods, I even look forward to the occasional run now.

1. Look fabulous

If I go out and get the cutest running shorts and shoes I can find, then half the battle of getting out the door is already won. I want to show off my stylish running garb, and that alone can be motivation enough to at least get started. And no, unfortunately getting dressed and walking around the house does not count as a run.

2. Pick a beautiful running route

There's nothing like a quiet beach run at sunrise or a breezy jog on a path in the woods. If you can, find a place away from your regular walking routes so that your run offers new and interesting views.

3. Make an awesome playlist that motivates you

Nothing gets me more pumped than running to an awesome beat. I like to imagine myself in a movie at the climax - where I'm running toward an attractive guy, he's running toward me, and if we stop running, we'll miss our one shot at true love. Your run doesn't have to be as dramatic, but it's always nice to have good music to block out the world while you work it.

4. Take your dog along

Why not get two things accomplished in one go? Grab the leash and your furry friend, and take a run to your favorite spot.

5. Run with a friend

If you don't have a dog, or your dog dislikes running more than you do, try running with another person. If you do this, go with someone who has similar running skills so that you are pretty evenly matched. Sometimes I prefer running alone so that I don't have to worry about keeping up with someone who is faster or waiting around for someone who is slower. When you feel like going your own pace, go it alone, otherwise try pairing with a motivated friend.

6. Pretend that you are Katniss Everdeen

If you want to get really creative, pretend that you are Katniss Everdeen running for your life from a Hunger Games contestant who wants to eliminate the competition (which, in this case, is you). This is life-and-death, so move it!

7. Think of the nice, cold, guilt-free drink you can have later

Look at it this way: running is great cardio, and the more you do it, the less guilty you have to feel about having what you want to eat or drink later.

8. Have a destination

If I have errands to do close by, I like to run to my destination. I don't really mind showing up at the supermarket a little bit sweaty, so if you live close enough to stores you frequent, then consider running on the way and walking on the way back (assuming you'll have some bags to carry).

9. Walk and run

Accept the fact that running can be difficult, and embrace the (completely understandable) inevitability that you may need to stop and walk at times. I like to run steadily for a certain amount of time, and then power walk in intervals so that I don't get super burnt out. Pretend like you're stretching or changing the song - nobody will know the difference, I promise.

10. Keep trying!

One of the main reasons people hate running is because they don't know exactly how to do it best. Avoid running mistakes that can contribute to your aversion to running.



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This Mediterranean Quinoa Salad Will Be Your New Favorite Lunch

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Hard-Core Core Move: Side-Walking Plank

Publié par Unknown

Bored with the usual planks? Take your plank for a sideways walk with this move that'll target the core as well as the upper body. If shapely deltoids are your passion, this move will make them happen.

  • Begin in plank position with your hands underneath your shoulders, body in one straight line.
  • Simultaneously cross your right hand over your left, as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
  • Repeat this for five steps to the left, and five steps to the right. Be sure to keep the hips low as you move, drawing the navel toward the spine.
  • Repeat twice more for a total of three sets.


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Is It Possible to Drink Too Much Green Tea?

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Between its metabolism-boosting powers and ability to prevent colds, green tea is a miracle in your mug. While there are several reasons to sip it each day, many wonder if one glass alone can provide you with the acclaimed benefits. Before you go to town guzzling, learn if it's possible to have too much of a good thing (the results may surprise you).

If you find yourself drinking a cup or two of green tea a day, you're doing things right! Dr. Zuo Feng Zhang, a cancer epidemiology researcher at UCLA, and the University of Maryland Medical Center recommend two to three teacups (not mugs) a day, which will prove beneficial to your health.

However, drinking up to five cups a day has been shown to decrease risk for stomach cancer. In fact, if you're trying to lose weight and to boost your metabolism, the best results have been seen with drinking seven cups a day (this study, though, has not been tested directly on humans). Additionally, many other medical studies have shown that the more green tea consumed daily the greater the benefits, with 10 cups being the upper limit. If you are sensitive to caffeine, or suffer from insomnia, 10 cups of green tea is probably going to be too much for your system, regardless of the benefits.

There are a few negative consequences to drinking lots and lots of green tea. The tannins found in both green and black tea can decrease absorption of folic acid, an important vitamin that helps decrease birth defects. If you are pregnant or trying to get pregnant, you should definitely limit your green tea consumption to two cups a day, or skip it altogether. Green tea can also interfere with the absorption of iron, too, so it's recommended that you avoid drinking green tea with meals and just drink it between them.

How many cups of green tea do you drink a day?

- Additional reporting by Emily Bibb



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The Fastest Way to Get a Butt Lift

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No matter what time of year, a lifted booty is always in season. It's time to dedicate a short strength-training session to your glorious glutes! After two rounds of this quick workout, your backside will be feeling the burn big time.



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Prepare to Be Fooled by These Crispy Cauliflower Buffalo "Wings"

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Even Disney Princesses Think the Struggle Is Real

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Working on your fitness isn't always easy, and navigating the gym . . . Well, let's just say sometimes it's a struggle, but luckily you're not in it alone. You might not think so, but there's a group of savvy screen sirens who are right there with you. Sure, they may seem prim and proper, but Disney princesses are a surprisingly active bunch. Belle dances, Pocahontas runs, and Mulan . . . does just about everything. OK, so we're not sure that every Disney princess can really break a sweat like the rest of us, but at least they understand our struggles.



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A Protein-Rich, Celebrity-Approved Mint Chip Smoothie

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Get Ready For Our Better-Butt Challenge

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Get ready to feel the burn with our 21-Day Better-Butt Challenge. Starting Monday, we'll reveal a workout each day that's aimed to get you the tight, toned, and strong backside you've always wanted. Go from flat to full - and rock your favorite pair of jeans like never before - with our daily workout schedule. Check back here every day to follow along!



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If You Love Ben & Jerry's but Are Cutting Back on Dairy, You'll LOVE This News

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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.

via GIPHY

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.



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4 Convincing Reasons to Start Running

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While running can be a low-cost way to help maintain or lose weight, it's never been the reason why I set out on a run. Instead, I run for the way it makes me feel. Sometimes, nothing helps clear the mind or put a little jolt in my day like a long leisurely run or superfast interval session. And yet - I wouldn't call myself someone who loves running. I'm not the first one out in the park in the morning, and the ratio of times I dread a run vs. excitedly lace up my shoes for one is teetering somewhere on the edge of the 50-50 range. And training for a race? So much (too much?) running. Let's just say that I've taken many a postrace hiatus from my favorite workout in favor of having a social/lazy life again.

Even so, I still count myself as a runner, and one who is better for it. Even after more than a handful of 10Ks, half marathons, and marathons under my belt, I'm always on the look out for the next one to sign up for. Here's why I always go back to running, even when I think it's the worst.

Free therapy: I'll admit to never being without my running playlist or workout buddy on long training runs, but when it's time for race day, I follow ultramarathoner Dean Karnazes's advice: I leave my headphones at home. Powering through a race just accompanied by your thoughts and the cheers of spectators is pretty cheap therapy. Hours on the road forces you to work through everything that pops in your head, from negative thoughts to self-esteem boosts to mundane to-do lists you have to tackle once you're home. Running without a soundtrack is a favorite way for Dean to write his books (he just uses the recorder on his phone to jot down ideas), and is also the preferred method from running legend Joan Benoit Samuelson. So the next time you're out for a run, leave the music off for a bit and see where your mind takes you.

Energy boost: Sure, no one's ever regretted a workout, but when you're not in the mood, the lazier option seems like the best idea. There've been countless times when I've felt lethargic, sleep-deprived, or sick - and forgotten it all by the time I've returned for a run. It's true that actually taking the steps to get ready for a run when you're under the weather is the hard part, and while I've probably skipped dozens of runs I should've taken, the ones I do force myself to go on have always made me feel so much better and ready to tackle the rest of my day.

Guilt-free fun: Ever spend an entire weekend going from couch to dinner to drinks, and you'll know how much better it feels to add something active to your day. I love Saturday morning runs because they help me start my weekend off right: there's nothing like fresh air, a little cardio, and knowing you worked your body to help you enjoy the rest of your weekend, no matter how indulgent, without feeling like a slovenly mess.

Progress you can feel: Even if you don't sign up for races and memorize each finish time, a regular running routine can be a great ego boost. Sticking to your hobby can help running a mile go from seemingly impossible to a breeze in just a few weeks. For me, it's exhilarating to be able to feel myself become fitter the longer I run. If you're ready to commit to running yourself, check out our eight-week plan to go from walking to running.



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24 Healthy and Tasty Ways to Tailgate

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With college football and the official NFL seasons in full swing, we hope there are some fun and spirited tailgates in your future. Whether you're a die-hard fan or enjoy the occasional game with friends, keeping things light at these events can be almost impossible. Touching down at the scene prepped with fresh and delicious food will help you stay on track - and make you a hit with fellow fans. Between lightened-up classics like wings and chili and creative twists on pizza and seven-layer dip, something on this list is sure to inspire your next tailgate. The real question is this: are you ready for some football?



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The Best Hairstyles For Your Workout

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Sometimes, as much as you pin, twist, or otherwise secure your hair before a workout, it still manages to fall out at exactly the wrong time during a run or a stint on the elliptical. Having the right hairstyle is important when it comes to a great workout, so the next time you're at the gym, try one of these hairstyles that will keep your focus on your workout and not what's happening on your head.



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The Truth Behind Your Pumpkin Spice Latte

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A fan favorite, Starbucks's Pumpkin Spice Latte has become a signature part of the Fall - scrolling through Instagram is proof! For 10 years, the "espresso blended with the unmistakable spices of Fall" complete with "steamed milk, topped with delectably sweetened whipped cream and pumpkin pie spices" has become a way to mark the end of Summer and the coming of the holidays.

While some can't get enough of this sweet drink, others would rather drink their coffee and have a slice of pie on the side. Just in case you are headed to Starbucks to indulge in this latte, you might want to know what you are about to get into calorie-wise.


Flavor (Grande 16 oz.) Calories Fat Calories Carbs (g) Sugar (g)
Pumpkin Spice Latte, Nonfat, No Whip 260 5 51 49
Pumpkin Spice Latte, Whole Milk Fat, With Whip 420 160 52 50
Caffe Latte, Nonfat, No Whip 130 0 19 18

We've included a regular ol' nonfat latte so you could see that the pumpkin spice flavoring adds 130 calories if you order the nonfat version of the flavored drink. Not to mention there's an extra 30 grams of sugar added, too. Of course, if you are going to try the seasonal drink, you will order it with nonfat milk and no whipped cream. Right?



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What You Find in Almost Every Nutritionist's Fridge

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Want to eat right and watch the pounds melt off? You need to set yourself up for success. We asked registered dietitian nutritionist and an Academy of Nutrition and Dietetics spokesperson Tamara Melton, Whole Foods registered dietitian Allison Enke, and plant-based registered dietitian Julieanna Hever, as well as nutritionists Simone Gloger and Kathie Dolgan to tell us what's always in the fridge at home. Stock up on these foods they love and stay committed to eating healthy and seeing results.

  • Fruit: "I always have foods that I can take along as healthy snacks," Tamara says. She recommends stocking up on apples, oranges, grapes, and berries so you can grab and go when you're rushing out the door.
  • Leafy greens: Go for kale, collard greens, and spinach. "Dark, leafy greens are packed with calcium, fiber, vitamins A and C, and folate, and when added boost the nutritional content of smoothies, soups, sandwiches, and stir-fries," Allison says.
  • Yogurt: Yogurt makes a great portable food for your busy days. "I always have unsweetened organic yogurt, as I eat that as a healthy and unsweetened snack," says Kathie.
  • String cheese: It's another great protein-rich option for a portable healthy snack, Tamara says.
  • Plant milks: Stir into your coffee or oatmeal, or blend up a homemade creamy dressing or soup with almond, soy, or coconut milks. "They provide hefty doses of calcium and vitamin D and are culinary staples in my kitchen," says Julieanna.
  • Eggs: Eggs make for an optimal protein-rich breakfast or hard-boiled snack. Opt for higher-quality organic, pasture-raised eggs over the conventional supermarket kind. "These are higher in omega-3s as they are fed a grass diet and not a grain fed diet," says Simone.
  • Frozen veggies: Many flash-frozen vegetables packs have the same or more nutrients as their fresh counterparts, and they keep a lot longer as well. Keep your freezer well stocked with frozen veggies so you can add them to almost any recipe when you're in a rush. "I always have a bag of frozen, ready-to-cook curled kale in my freezer," Allison says.


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5-Minute Workout For Perkier Breasts

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Give your breasts a lift with this quick five-minute workout. Toning, tightening, and strengthening your pecs will give your chest a natural boost. So grab a set of dumbbells between five and 10 pounds, and get ready to for some pushups to help your push-up bra.



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The Unexpected Secret to Mastering the Handstand Pose

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Holding Handstand might feel light-years away in your yoga practice, but perfecting one beginner pose can help you on your journey to this big, beautiful arm balance. Handstand looks like it's all about arm strength, but a strong back plays a big role too, and this is where Cobra Pose comes in, according to yoga teacher Kate Mak.

When performed correctly, Cobra Pose activates many of the muscles in your back and all the muscles surrounding the spine, essential for finding a strong Handstand in your practice. As you practice more and more and are able to comfortably hold Cobra Pose for longer without straining the back or neck, you are able to help "condition and tap into these back muscles."

Once your back is strong and feeling open in Cobra, there is almost a slight pelvic tilt into the floor that engages the transverse abdominal muscles - being able to utilize these muscles is when we take away the "banana" shape (where the chest is puffed forward and the feet are slightly back) and are able to hold a straight Handstand.

Here are step-by-step instructions to building a strong Cobra Pose:

  • Lie on your belly with your arms with spread hands on the floor under your shoulders, hugging the elbows into your body. Bring your legs together so your knees are touching.
  • Begin to lift your head and chest up off the ground, while keeping your feet and thighs pressing against the ground. You should feel a gentle arch in your lower back, and if your back is really flexible, you can begin to straighten your arms a little more.
  • Actively roll your shoulders back and down away from your ears, elongating your neck. Keep looking in front of you, or if you want more of a stretch, drop your head back between your shoulder blades - just be sure to not lose the integrity of your shoulders rolling back. You don't want your shoulders inching up toward your ears.
  • Stay here, opening through the chest and making sure to relax all your muscles (don't clench your butt!). Take deep breaths, at least five or more, and then slowly lower your chest back to the ground. Lay your arms next to the sides of your body and bring one cheek to the ground.
  • When you're ready, you can bring your hands by your shoulders, press into your arms, bend your knees, and come into Child's Pose to release your lower back and neck.


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Bake Up Lower-Fat and Lower-Calorie Scalloped Potatoes

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Khloé Kardashian Shows Us Her Workout, and It Looks Pretty Hard

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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.



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The Simple Tweak That Cuts Back on Fat and Calories in the Kitchen

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When you're trying to eat healthy, baking at home may seem out of the question because of all the fat, calories, and cholesterol found in the oil, butter, and eggs. Luckily, applesauce works as a substitute for all three.



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This Genius Sunday Prep Idea Will Help You Lose Weight All Week

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samedi 3 octobre 2015

Eat Like a Cavewoman: 42 Perfectly Paleo Recipes

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It seems like everyone's raving about the Paleo diet, but once I learned all the foods to avoid on this plan, I asked myself, "What's left?!" If you've experienced a similar sentiment, then look to these 42 recipes that cover every meal of the day. These delicious and creative choices might even inspire you to start eating like a cavewoman.

- Additional reporting by Leta Shy, Jenny Sugar, and Michele Foley



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How an Apple a Day Keeps Weight Gain at Bay

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An apple a day may or may not keep the doctor away, but it sure can help you see results on the scale. Make these apple-inspired choices throughout your day and see how this fruit can help you slim down.

Breakfast: Low-Calorie Swap

Oatmeal for breakfast is an excellent choice. You can sweeten your bowl of oats with maple syrup (one eighth of a cup is 100 calories) or pour on four times as much unsweetened applesauce instead (half a cup contains 51 calories). Make this switch for a whole week of breakfasts, and you'll not only save 343 calories, but you'll also gain 9.1 grams of filling fiber.

Morning or Afternoon Snack: Fill Up on Fiber to Prevent Mindless Snacking

Full of flavor, apples are also great sources of hunger-satiating fiber. Snack on one large apple (with the skin) for 120 calories, and you'll consume 5.5 grams of fiber. The high water content and amazing amount of fiber will keep you full until your next meal, curbing hunger and preventing the temptation to reach for a high-calorie nibble.

Dessert: Skip the Calorie Bombs

Half a cup of chocolate ice cream contains 250 calories.
Two homemade chocolate chip cookies contain 178 calories.
Half a Green & Black's Organic Dark Chocolate Bar contains 300 calories.

Holy calories! After-dinner treats can really add up if you make a habit of indulging every night, so save your calories and enjoy a naturally sweet treat instead. Slice a small apple (80 calories), drizzle it with one tablespoon of honey (64 calories), and sprinkle on cinnamon for a total of 144 calories. Or, remove the core from a raw apple, stuff it with a few chopped walnuts and raisins, drizzle with a touch of maple syrup, pop it in the oven, and enjoy an even more decadent dessert.



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The Easiest Way to Lose Weight at Work Every Day

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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.



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No Bread Needed: 22 Low-Carb Snack Ideas

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Going low carb can help many people shed a few pounds if done right. Try it yourself with these low-carb snacks; easy to make, many of these are also high in good-for-you nutrients like antioxidants, protein, and fiber.



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The Fastest Ways to Burn Major Calories

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Let's cut to the chase: when it comes to exercise, we want the workout that burns the most calories in the shortest amount of time. You've come to the right place! Incorporate these types of workouts into your routine and watch the pounds fly off.



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The All-Abs Workout

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Here are nine great exercises for toning your midsection. Remember, the ol' Pilates trick of pulling the belly button in ensures that you're working the deepest ab muscle (known as the transverse), which helps create a sleek midriff.

The exercises are divided into three sections: upper abs, obliques, and lower abs. You can approach this workout three different ways: pick one exercise from each section and perform two to three sets, pick two exercises from each section and do one to two sets, or for the ultimate boredom buster, do one set of all nine exercises.

Combining these exercises with regular cardio and clean eating and incorporating these flat-belly foods into your diet will help you keep flat abs throughout the year.



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What's the Deal With Bone Broth?

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You'll Never Believe What This Dairy-Free Alfredo Sauce Is Made From

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Let These Celebrities Inspire Your Next Workout Session

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Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Ellie Goulding's partner moves to Julianne Hough destroying the Spartan Beast course, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.



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The Trick That Gave Me My Best Workout Ever

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Let's start by getting one thing straight: I'm competitive, especially with myself. I'm the girl who has spent one too many evenings walking in circles around my apartment just trying to break 12,000 steps on my Fitbit (I know, it's ridiculous). Though a competitive streak sometimes gets a bad rap, it can actually be a great motivator for me to get my sh*t together when I'm slacking off.

Case in point: the other day, I attended an event held at Peloton, a trendy NYC cycling studio. The amazing thing about Peloton is that each sleek (is sexy an appropriate word to use here?) bike is equipped with a high-tech screen that keeps track of your speed, RPM, and energy output, plus lists a ranking of everyone's performance in the class.

Our instructor, who was the perfect mix of motivational coach and Kreayshawn, began the class, and as I started to get in the groove, I looked down to find myself down in ninth place. Oh no, not OK. With each hill and sprint I touched the resistance up just a tiny bit and watched as I began to rise through the rankings. My legs burned and sweat poured awkwardly off of my nose, chin, and forehead, but I kept my sights on the first-place spot. The 45-minute class whipped by me in a Beyoncé-tuned blur, and I reached the end to find I had snuck my way up through the ranks to sit in second place. Sure, I didn't come out on top, but I was still elated to see how far I had come by simply adding tiny bits of speed and resistance along the way - in the moment I couldn't even feel the difference.

So what's the moral of my tale? If I were to TL;DR my entire story, here's what it all boils down to: a little competition never hurts (as long as you don't take it too far!). So here are a few ways you can up your motivation and push yourself just a little bit further on your own trips to the gym - no leaderboard needed:

  • Set microgoals: If you dread treadmill workouts, commit to a quick 10 minutes. Once you hit 10, challenge yourself to get to 15. Soon you will find the time has breezed by.
  • Beat your last pace: Whether you're jumping on a bike or doing your barbell reps, keep track of your record and work to beat it. Knowing that you've accomplished something before will help you move forward.
  • Make a date: If you're having a hard time fitting in your workout, grab a buddy and make a date (maybe put a dollar down on it too!). The idea of letting your partner down will help you from bailing at the last minute.
  • Reward yourself: Set a goal, and pick a reward for reaching your goal. Start with something tangible, like 30 real push-ups, and reward yourself with something special once you achieve it.
  • Pick a mantra: Competing with yourself is really all about self-improvement. If there is a quote or song that really gets you in the zone, make it part of your everyday routine.
  • Use your music: Use your playlist as a minicompetition. Pick a faster-paced song every other song as an easy way to take your workout to the next level.


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44 Tattoos That Show a Serious Commitment to Fitness

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If baring skin at the gym puts you in the mood to get inked, you might want to consider one of these fitness-inspired tats.



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15 Ways to Feel Slimmer by Tomorrow

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Slimming down takes time and dedication, but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips for feeling less bloated and puffy - and having a flatter belly - by the end of today!



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Fight Back Bulge With These 9 Yoga Poses

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While there's no miracle move to diminish back bulge - it's a matter of doing calorie-burning cardio to decrease your overall percentage of body fat - it's still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the running and Zumba classes you're doing, you'll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.



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End Bloat and Lose Weight by Drinking This Kitchen Staple

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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 tablespoon of olive oil.

  • It helps fight breast cancer: A recent study published in JAMA Internal Medicine shows that women who followed a Mediterranean diet supplemented with extra-virgin olive oil had a relatively lower risk of breast cancer than those women who followed a Mediterranean diet supplemented with mixed nuts or a diet that was lower in fat. If the Mediterranean diet is new to you, start with this guide of which foods to eat when adopting it into your lifestyle. Besides protecting against breast cancer, the diet has also been shown to slow the aging process and reduce the risk of stroke.
  • It reduces the risk of heart disease: While it may seem counterintuitive that drinking olive oil can help protect the heart from disease, multiple studies confirm the claim to be true thanks to the MUFAs, or monounsaturated fats, olive oil contains - so much so that the FDA allows manufacturers to label olive oil with this health claim. The FDA recommends consuming just around two tablespoons per day to protect the heart. Just a note that olive oil should replace saturated fats in your diet rather than add to your current calorie intake.
  • It encourages weight loss: The same good fats that protect the heart from disease can also aid you in achieving any weight-loss goals you may have. Not only have MUFAs been shown to help the body feel full, but they also target belly fat. Add olive oil to your list of flat-belly foods you should be eating.
  • It helps with digestion: While there isn't a lot in the way of scientific research - just a few smaller studies -  olive oil is widely (and successfully) used as a homeopathic remedy to help the digestive system and ease symptoms of constipation. Acting as a lubricant of sorts, drinking olive oil is said to help things move along better in the colon.


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