People See This Woman as a "Fat Girl Running," and She's OK With That

Slim, fast, muscular, thin. That's what most people think of when they think of a runner, especially one who runs marathons. But Mirna Valerio, an accomplished distance runner and Fat Girl Running blogger, said, "I'm none of those," and she's OK with that. She's on a mission to challenge that typical runner stereotype and remove the negative connotations from the word "fat."

When most people look at her, they wouldn't think she was an ultramarathoner - her longest distance is 35 miles straight! - but she wants people to know that being fit doesn't have to mean a specific weight, body type, or shape. What's important is to challenge yourself and to find out what your body is capable of, not what it looks like doing it. Mirna said, "I love my body. And I have learned that the more I love my body, the more I love myself, the happier I am, the more healthy I am, whether that's in physical health, or emotional health, or mental health. When I love myself, I'm a better person."

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This Is Your Brain on a Big Mac

Image Source: Shutterstock

It's been a few years since I walked through McDonald's golden arches, and this graphic only supports my decision to steer clear of the calories, sodium, fat, and additives the beloved Big Mac brings to the bloodstream.

Image Source: Fast Food Menu Price

This poster breaks down exactly how this classic fast-food order affects your body just 10 minutes after eating to over an hour after the meal is said and done. Plenty of the information will you urge you stay away, but the fact that you'll be hungry just 40 minutes after consuming 549 calories and half of your recommended saturated fat for the day is seriously shocking. The next time you think about heading through that drive-thru window, just refer to this graphic! It will definitely push you in a healthier direction.

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This 4-Ingredient Avocado Chicken Salad Couldn't Be Easier

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50+ Low-Carb Recipes That Can Help You Lose Weight

If you're looking to shed pounds, cutting back on carbs can be an effective part of your weight-loss strategy. Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and all the following breakfast, lunch, dinner, and snack recipes fall between one and 20 grams of carbs per serving. Let these delicious recipes help you hit that magic number you're aiming for!

- Additional reporting by Michele Foley and Leta Shy

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The Surprising Reason I Learned to Enjoy Running

As long as I can remember, I have been a self-proclaimed running-hater. For years, I tried to hit the pavement and jump on the treadmill, but I simply could not get past the pesky side stitch and mountainous mantra of "I hate this so much" that repeated in my mind like a bad top-40 hit, crawling under my skin and making its permanent home. I can (and would) run if there is no other cardio available, but if you would have told me two months ago I would start waking up early to run three miles and actually like it, I would have laughed in your face. But this is exactly what has happened.

Lots of people in my life crave a good, long run, and I finally decided to get clear about what made me so sure I hated this form of cardio with such an vehement passion. In theory, running has always sounded amazing. You can run anywhere. You don't need anyone else to do it with you. You don't need a ton of new gear, but it was that whole completely free thing that what made me want to give it a real go. I chatted with friends I love dearly and a few I had I just met (Run, Karla, Run was a big inspiration) and decided to give running a real chance.

I was visiting my family in Florida and in dire need of a break from the action, so I headed to their community's gym, jumped on the treadmill, plugged into some killer cardio music, and just started moving. I didn't push myself with any crazy intervals, and I didn't try to go faster than what felt comfortable. I simply started moving, one foot in front of the other, and soon decided I was not getting off until I had run for 20 minutes. I focused on my breath, my stride, and my pace instead of everything I hated, and I ended up going way past the 20-minute mark. After being off a treadmill for close to a year, I completed four miles and only shut it down because I didn't want to be too sore to run the next day. No one was more surprised than me.

Nothing was particularly miraculous about this day or this run or the leggings I was wearing - the only change was my internal dialogue. All the old stories started playing in my head about how much I hated running and how I couldn't understand how anyone could enjoy this, [insert your excuse here] but instead of giving in and letting those words take over and grab hold, I ran through them. The first 10 minutes sucked, but as soon as I made it through that first mile, I began to hit my stride, feel the sweat, and found myself in a truly meditative state. I didn't want this to be a one-time thing, so then I went back the next day and then again the following morning. In less than a week, my body and my brain started to crave the treadmill, and I knew I wanted to stay on track when I headed back home to San Francisco. This just felt too good to give up. Without a current gym membership, I transitioned cardio to the streets and found these workouts to be even more relaxing than my initial treadmill runs.

The real reason I've stuck with running the last six weeks? It's opened up my schedule dramatically. There's no stress of having to pack the night before, book it to an expensive class, and rush around like a crazy woman after to get to the office. I wake up, throw on shoes, head out for a solid 3.5 miles, have plenty of time to get ready at home, and enter work with a relaxed demeanor, a calorie-blasting session under my belt, and much more money in my pocket than when I was bingeing on studio classes. Everything about running always felt and sounded so difficult, but my newfound cardio habit has only made my life easier, and that's why I've been able to make it stick.

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Get Back to Basics With Triceps Dips

Toning your triceps - the muscles that run on the backside of your upper arm, from your shoulder to your elbow - is one way to easily tone your arms. A basic body-weight exercise, triceps dips don't require much equipment: if you don't have a bench, you can always do them on the ground.

Here's how to do this move:

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
• Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
• Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Do 15 to 20 reps per set and aim to do two to three sets.

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This 20-Minute Total-Body Workout Will Leave You Dripping in Sweat

Are you ready to challenge yourself? This 20-minute workout is guaranteed to leave you dripping in sweat. Prep yourself with a short active warmup, and then HIIT it with this workout made up of two circuits with some cardio bursts in between. Grab some dumbbells, between five and 10 pounds, and follow NYC-based celebrity trainer Adam Rosante.

Like this workout? Take it live! Visit any of Life Time's 117 destinations and mention POPSUGAR for a complimentary one-day pass. See you at C9 Challenge.

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Starbucks's Festive Fall Drinks: Which to Skip and Which to Sip

With warming spices and seasonal flavors, it's hard to resist the Starbucks Fall menu. While steering clear of its Pumpkin Spice Latte is essential if you're cutting back on sugar, there are plenty of other delicious drinks that toast the season. Check out which picks are best to skip and which you should have in your next order.

Instead Of	16 oz. Pumpkin Spice Latte: Espresso, pumpkin-flavored syrup, and steamed milk. Topped with sweetened whipped cream and pumpkin pie spices: 380 calories
Go For	16 oz. Caffè Misto: Brewed coffee and steamed milk topped with ground cinnamon: 100 calories
Calories Saved	280

Instead Of	16 oz. Salted Caramel Mocha: Espresso and steamed milk, blended with mocha sauce and toffee-nut-flavored syrup. Topped with sweetened whipped cream, caramel drizzle, and a mixture of turbinado sugar and sea salt: 460 calories
Go For	16 oz. Nonfat Caramel Macchiato: Freshly steamed milk with vanilla-flavored syrup, marked with espresso and finished with caramel sauce: 190 calories
Calories Saved	270

Instead Of	16 oz. Peppermint Hot Chocolate: Steamed milk with peppermint, mocha and vanilla flavored syrups, sweetened whipped cream and dark chocolate curls: 470 calories
Go For	16 oz. Skinny Mocha: Bittersweet skinny mocha sauce, espresso, and steamed nonfat milk, lightly topped with foam: 140 calories
Calories Saved	330

Instead Of	16 oz. White Chocolate Mocha: Espresso with white-chocolate-flavored sauce and steamed milk, topped with sweetened whipped cream: 470 calories
Go For	16 oz. Skinny Vanilla Latte: Rich, full-bodied espresso blended with creamy steamed milk and vanilla syrup: 120 calories
Calories Saved	350

Instead Of	16 oz. Caramel Apple Spice: Steamed, freshly pressed apple juice and cinnamon syrup. Topped with sweetened whipped cream and caramel drizzle: 360 calories
Go For	16 oz. Steamed Apple Juice: Freshly steamed 100-percent pressed apple juice (not from concentrate): 220 calories
Calories Saved	140

Instead Of	16 oz. Cinnamon Dolce Latte: Espresso with steamed milk and cinnamon-dolce-flavored syrup. Topped with sweetened whipped cream and cinnamon dolce topping: 330 calories
Go For	16 oz. Nonfat Chai Tea Latte: Black tea blended with steamed milk and spices like cardamom, cinnamon, and black pepper: 180 calories
Calories Saved	150

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The Science-Backed Tip You Need on Your Weight-Loss Journey

When you're trying to overhaul your lifestyle, the whole process can be completely overwhelming. Having to give up all the indulgences that have held you back in the past, finding awareness with your emotions around eating, and working out consistently every week? Chances are, if you've tried to change everything overnight in the past, very few of your best intentions have stuck for good. The answer to staying committed is to start small. Just make one change every week.

You'll be much more likely to stick with the program if it feels attainable. If you're trying to figure out what your first change should be, the answer is exercise. A new study in the Annals of Behavioral Medicine found that, while doing both at the same time is best, you may also see results if you start with exercise first. Once you get your confidence up at the gym and you're starting to see results, making necessary changes to your diet and upping the intensity of your regular workouts will feel like a natural part of the process.

As you continue to make changes and set goals, be sure to celebrate accomplishments beyond weight loss. There's so much more to living a healthy life than the number on the scale! When you feel more comfortable in your clothes or hit a new running milestone on the treadmill, give yourself a pat on the back. Trust the process, and have faith that all those changes that seemed small will result in big breakthroughs with time.

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A Low-Carb Breakfast Dream: Eggs Baked in Avocado

For a one-two punch of omega-3s in your breakfast, try baking eggs in an avocado. Beyond the heart-healthy fatty acids and high protein count, this low-sugar and fiber-filled breakfast will kick off your day on a healthy high note.

If you're always rushing in the morning, you'll be glad to learn this recipe requires just a few ingredients and nearly no prep time. Ready to get cooking? Keep reading for this tasty Paleo-friendly breakfast.

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Flat-Belly Challenge Day 20: Cardio, Abs, and a Chocolate Treat

Ready, reset, go: ur Flat-Belly Challenge has 21 days of belly-blasting workouts, tips, and recipes to help you start a new season on a fresh note. Day 20's workout is 30 minutes of cardio followed by 10 minutes of abs. Treat yourself after your sweat session with a rich chocolate pudding that tastes decadent but is full of healthy ingredients that help keep belly fat at bay.

Image Source: POPSUGAR Photography /Ericka McConnell

30 Minutes of Cardio and 10 Minutes of Abs

Today's workout is 30 minutes of steady-state cardio followed by some serious ab work. Pick your favorite cardio - running, cycling, swimming, dancing - and keep moving at a steady pace for 30 minutes. Then tone and tighten your midsection with this 10-minute ab video. No need for weights, so no excuses!

Healthy Chocolate Pudding

You've made it 20 days in, so it's time for a treat! Enjoy this dairy-free chocolate pudding that tastes decadent but is full of healthy fats thanks to one surprising ingredient. It's a fast and easy treat you can whip up any time and save for later.

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Your Weight-Loss Prescription: Make One of These For Breakfast

If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret: the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 13 smoothies to fill you up as the scale ticks down.

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Nutritionists Recommend the Perfect Dinner Equation For Weight Loss

Want to know how the last meal of the day can help you drop pounds? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for what to eat for supper to help you lose weight. Follow their advice below to start seeing results.

Calories

Aim for a range between 450 and 550 calories. If you're trying to lose weight, stay closer to 450, and if you're trying to maintain weight, especially if you're working out, shoot closer to 550 calories.

Carbs

About 45 to 55 percent of your dinner calories should be devoted to carbs, which is about 50 to 75 grams of carbs. Don't be afraid to eat carbs at night because you're worried you won't have time to burn them off. As long as you're sticking to your total calorie amount for the day, eating carbs at this meal isn't more likely to cause weight gain. Actually, eating enough carbs at dinner can dissolve those postdinner carb cravings for sweets and chips.

Protein

About 20 to 25 percent of your dinner calorie amount should be protein, which works out to 25 to 35 grams. Protein is vital to help rebuild and maintain muscle, and since your body does a lot of rebuilding at night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing postdinner noshing sessions.

Fats

Shoot for about 15 to 25 grams, which is about 30 to 35 percent of your total supper calories. Instead of saturated fats like beef and cheese, go for monounsaturated fats (MUFAs) like olive oil, sesame oil, coconut oil, avocado, olives, and nuts and seeds.

Fiber

To help you reach the recommended daily total of 25 grams per day, aim for at least eight grams at dinnertime. This should be coming primarily from fiber-rich carb choices like whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.

Sugars

Stick to no more than seven grams or fewer of total sugars. And when it comes to added sugar, try not to exceed four grams - that's about one teaspoon of any sweetener used in sauces or dressing.

Timing

Ideally you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7/7:30 p.m. As mentioned above, don't worry about eating dinner too late. As long as you don't exceed your daily calories, what time you eat won't impact your weight.

A Few Examples of Perfect Dinners

Image Source: POPSUGAR Photography / Jenny Sugar

Mexican Quinoa Bites With Salsa: Enjoy four of these quinoa and black bean bites with one-quarter of an avocado and two tablespoons of mild salsa.

Calories: 506
Total fat: 22.2 g
Saturated fat: 7.9 g
Carbs: 55.1 g
Fiber: 13.9 g
Sugars: 6.5 g
Protein: 24.2 g

Image Source: POPSUGAR Photography / Lizzie Fuhr

Panko-Crusted Fish Over Kale With a Side of Wild Rice: Follow this simple recipe to make one serving of panko-crusted halibut, and enjoy it with a curly kale salad and half a cup of cooked wild rice mixed with one-eighth cup of kidney beans.

Calories: 550
Total fat: 20.4 g
Saturated fat: 4.3 g
Carbs: 52.8 g
Fiber: 7.4 g
Sugars: 3.3 g
Protein: 41.9 g

Image Source: POPSUGAR Photography / Lizzie Fuhr

Grilled Chicken Burrito Bowl With Brown Rice: Whip up this easy dish made with chicken, black beans, and salsa, and stir in half a cup of cooked brown rice and half a tablespoon of olive oil to make it even more filling.

Calories: 518
Total fat: 11.7 g
Saturated fat: 1.4 g
Carbs: 58.7 g
Fiber: 10.1 g
Sugars: 4.7 g
Protein: 45.1 g

Image Source: POPSUGAR Photography / Jenny Sugar

Butternut Squash and Lentil Soup With Bread: For the vegans out there, throw all the ingredients in your slow cooker in the morning, and you'll come home to a hot bowl of creamy butternut squash lentil soup. Enjoy your bowl with two small slices of warm sourdough bread smeared with half a tablespoon each of Earth Balance.

Calories: 538
Total fat: 14.3 g
Saturated fat: 4.3 g
Carbs: 76.8 g
Fiber: 18.5 g
Sugars: 6.5 g
Protein: 25.5 g

Dinner Mistakes to Avoid

• Skipping carbs: People often go carb-free as a way to lose weight quickly, but forbidding yourself this important nutrient will make carb cravings even stronger, leading to carb bingeing. Including healthy fiber-rich carbs such as whole grains, starchy veggies, and beans will actually satiate your hunger longer and make eating a balanced diet easier to sustain in the long term.
• Enormous plates: Dinner-size plates are pretty standard, but the amount of food you can pile on one can add up to two or three times the amount of calories you should have at dinner. Downsize your plates and use either smaller-sized salad plates or cereal bowls. Don't be afraid to measure out portions, and once you do, pack leftovers away in the fridge for tomorrow's lunch so you're not tempted to grab a few extra bites.
• Setting a strict dinner time: While there's something to be said for giving yourself guidelines for not snacking after a certain time (e.g., after you've already eaten dinner), if you find yourself skipping dinner because it's too late, then you may be setting yourself up to overeat the following day. Eating after 8 p.m. (or any time) won't make you gain weight, so there's no need to skip it. Just be sure your dinner is balanced and doesn't make you exceed your daily calorie limit for the day.

Looking to lose weight during other times of the day? Here's what to eat for breakfast and what to eat for lunch, as well as what to eat at snack time to lose weight.

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Have a Little Fun Upside Down With These 8 Headstand Variations

If you've mastered the basic Bound Headstand, you're ready to explore this inversion in new ways. Here are eight variations to try the next time you find yourself upside down.

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16 Reasons Fit People Are Better in Bed

When it comes to the between-the-sheets tango, there's only one way to do it: with a fit person. Aside from the obvious benefits of getting down with a healthy, active partner (those abs! That booty!), there are some less obvious perks to sexing up your swole-mate. Here are 16 reasons why fit people are just plain better in bed.

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How to Save 130 Calories From Your Bowl of Pasta

For a simple way to increase the amount of veggies in your diet, skip the pasta and use spaghetti squash instead. A one-cup serving of this unique squash has only 42 calories and 10 grams of carbs. For comparison, whole-wheat spaghetti has 176 calories and 37.7 grams of carbs - that's a huge difference! Not sure how to make this squash resemble pasta? It's easy!

To cook up a spaghetti squash, cut it in half lengthwise, scoop out the seeds and bake it, flesh side down, at 350°F for 30 minutes or until you can pierce it with a knife with little resistance. Short on time? Throw the whole thing in a Crock Pot on low heat and it'll be ready in six hours. Using a fork, pull the strands away from the peel - it naturally looks like noodles. Then try one of these simple recipe ideas.

1. Sauté diced onions, mushrooms, tomatoes, one minced clove of garlic, and a handful of chopped fresh basil and top with your favorite sauce or just oil and herbs. Instant low-carb spaghetti! Or opt for a casserole like this cheesy veggie "pasta" bake. Not into red sauce? For another light pasta alternative, toss cooked spaghetti squash with roasted shrimp.
2. Bake the same way as above, but this time scoop out the flesh, place it in a bowl, and allow it to cool in the fridge. After 20 minutes, pour the squash flesh onto a cutting board and chop it up a little. Place it in a bowl, and mix in diced tomatoes, cucumbers, onions, lemon juice, olive oil, spices, feta, and olives to make a fun variation on Greek salad.
3. Bake, allow to cool, and then marinate spaghetti squash with lemon juice, balsamic vinegar, red wine vinegar, and rosemary. Put it on top of your garden salad for a little extra flavor and texture.
4. Chop up baked stringy flesh, and season it with cayenne pepper to be used in place of rice in tacos and burritos.
5. For a dessert idea, before placing it in the oven to bake cut-side up, sprinkle cinnamon, a little nutmeg, and a drizzle of honey. Top with chopped walnuts, and serve warm.

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100 Simple Ways to Lose Weight

Losing weight is a journey made up of a million healthy choices we make each day. So keep these 100 tips in mind to continue on that healthy path, little by little.

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60+ Healthy Recipes That Scream Fall

Do you find yourself bookmarking every delicious healthy Fall recipe you see? Now you can have them all in one place. Here are 60 recipes celebrating the flavors of Fall. Browse through them all, or click on the links below to get to your faves.

Breakfast
Baked Goods and Desserts
Snacks
Soups
Main Dishes and Sides

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Print Out This 2-Week Crunch Challenge

If you're a fan of ab exercises, you'll love this challenge that gets you all the way to 100 crunches in just two weeks. It involves five types of crunches to work different areas of your core so once you learn how to do them, you can start crunching your way through this 14-day plan. You can also download and print the PDF version of the challenge to hang on your fridge, the wall of your home gym, or in your work cubicle office.

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What Not to Wear to Yoga Class

Yoga is definitely not black and white, but there are some dos and don'ts when it comes to your attire. Comfort and fit are key so you can focus on doing the poses instead of futzing with your outfit. Check out these suggestions so you know what not to wear for yoga.

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