Blog Posts by FITNESS Magazine

Bryan McCay/Fitness MagazineBy Hallie Levine Sklar

Plagued by constant throbbing? You're not alone. Women are three times more likely than men to get migraines, and we're also more prone to tension headaches. But you don't have to spend one more day lying in a dark room waiting for the pounding to stop. Find out how to pinpoint what's causing your pain and get instant relief.

Related: Meds Not to Mix: Your Guide to OTC Drugs

Your Job
It's no secret that work stress can lead to splitting headaches. But surprisingly it can also cause what experts call let-down headaches. These kick in after you've finished a demanding project or even when you're finally vegging out during a much-needed vacation, says Lawrence Newman, MD, the director of the Headache Institute at St. Luke's-Roosevelt Hospital in New York City. Plunging levels of stress hormones, which can affect your sensitive brain chemistry, may be to blame.

Head off the hurt: Take a five-minute daily breather with this visualization exercise to short-circuit

Karen Pearson/Fitness MagazineBy Amy Ahlberg

Are you plagued with period pain, fatigue, or other symptoms that turn you into a zombie for the week? Get relief by upgrading your diet. Here, experts share the foods that can boost energy, beat cramps, banish moodiness, and more.

Related: What's Going on Down There? Answers to Your Period Questions

Iron-Fortified Whole-Grain Cereal
Many women, especially those who consume very little meat or are vegetarians, don't get the iron they need. This saps their energy and makes it difficult for them to concentrate, says Karen Ansel, RD, an American Dietetic Association spokesperson. "For women with heavy periods, iron is even more important because they lose larger amounts with each monthly flow. Iron-fortified whole-grain cereal is an easy way to get your daily dose." Ansel recommends looking for a box that provides at least 25 percent of the daily value for iron, then chase it down with a glass of orange juice -- its vitamin C will help you absorb even more iron. At

Sarah Kehoe/Fitness MagazineBy Christie Griffin

Yes, we at FITNESS love a great early-morning workout. But we also know about the importance of a good night's sleep, and not just because sleep deprivation is tied to weight gain. Here, the most interesting health facts that warn against burning the candle at both ends. Pace yourself, people.

Related: The FITNESS Get-to-Sleep Guide

1. Flu-Z's
If you're sleep-deprived before getting your flu shot, it can take three to four weeks for the vaccine to kick in. Those who don't get appropriate rest have a weaker immune system, which hinders the vaccination's effectiveness.
Source: University of Chicago and Ohio State University study

2. Take This to Heart
Poor sleep is more dangerous to women than to men. Women experience higher risks of cardiovascular problems when they don't get enough rest and they're also more susceptible to psychological distress, depression, and anger.
Source: Duke Medicine

3. Big-C Shifts
There's a link between those who work night shifts and

Cheyenne Ellis/Fitness MagazineBy Marisa Cohen

One morning not long ago my motivation was at a major low point.

I had plans to meet a friend at Zumba, but when I woke at 7 a.m., it was raining, I had a cramp in my leg, and, frankly, staying in bed and finishing that dream about Jake Gyllenhaal seemed a thousand times more appealing than yanking off the covers and heading out into the gray gloom. But then I heard an urgent whisper in my ear: "Get up and get your workout out of the way now; you can always rest later!" It was Janet Evans speaking. Yes, that Janet Evans, the Olympic swimmer who won four gold medals at the 1988 and 1992 Olympic Games. She mentioned this mantra in an interview I watched decades ago. I stuck it in my back pocket back then, and I pull it out for the ultimate kick in the butt when I need it most.

Mantras, rewards, and other little tricks of the mind can be the perfect way to jump-start your motivation on days your energy is lagging, says sports psychologist JoAnn Dahlkoetter, PhD, the

Linda Pugliese/Fitness MagazineBy Jessica Girdwain

If you've ever tried chia seed pudding, you know that superfood doesn't always equal superdelicious. Before you buy another bag of something that looks as if it belongs in a bird feeder, consider this: Just a pinch of oregano can turn even grilled cheese into a disease-fighting dish. "Technically, spices are vegetables in concentrated form," says Wendy Bazilian, RD, the nutrition adviser for the Golden Door Spa & Fitness Resort in Escondido, California. "Like veggies, they contain thousands of healthy phytonutrient compounds, including antioxidants." But spices are calorie-free and require no prep. Pop the tops on these eight pronto.

Related: The 10 Best Foods for Flat Abs

Curry Powder
Health Perks
The starring role in this blend of herbs and spices belongs to turmeric, which contains curcumin, a powerful anti-inflammatory "that's 50 times more potent than vitamin C or E," says Bharat Aggarwal, PhD, a professor at the University of Texas MD Anderson Cancer

Laura Doss/Fitness MagazineBy Holly C. Corbett and Anna Roufos

While our hearts are in the right place, our schedules often get in the way of our healthy goals. In fact, according to our exclusive FITNESS survey, up to 97 percent of you aspire to live healthier lives. Unfortunately, you're hitting some serious roadblocks: Forty-two percent say there simply aren't enough hours in the day to make your wellness dreams a reality. Starting right now, we'll show you how to take back your time. With as little as 10 seconds here and 20 minutes there, you can completely transform you life -- mind, body, and spirit.

Related: How Healthy Are You? 10 Easy Self-Checks

In 1 Minute You Can...Find Your Focus
Instead of thinking I need to work out, fine-tune your objective to something like I'm going to do my 30-minute DVD workout on Monday before work. "Being detailed forces you to think through the steps necessary to accomplish the goal and makes it harder to find excuses," says Jackie Keller, trainer and author of Body

James Michelfelder/Fitness MagazineBy Rebecca Brown

Is your workout really working? Here's how to choose the right routine to help you reach your fitness goals.

So, What's Your Fitness Goal?
If you want to squeeze everything you can out of your jaunt to the gym, you'll first need to establish your long-term objective. We're all motivated by different factors, but trainer and Equinox fitness expert Keli Roberts says there's one pretty common one -- and we bet you can already guess what that is. "The number one reason women come to me is for weight management, or to lose that extra 10 pounds," she says.

But it's not always so black and white -- there's a lot of overlap when it comes to intentions. Some people want to build muscle, but also improve their endurance or flexibility. Either way, it's important to narrow down your intentions as much as possible. So sit down and think about it: Are you interested in weight loss, building and toning muscle, or an overall improved sense of wellbeing? Once you decide, read on to

Bill Diodato/Fitness MagazineBy Nicole Yorio Jurick

You don't need to shell out thousands of dollars to stay at a swanky resort to slim down. We got the pros to spill their best insider strategies so you can lose five, 10, or even 20 pounds -- at home.

Related: Slim for Life: 10 Ways to Lose Fat and Keep It Off

The One Number to Read on the Nutrition Label
No, not calories -- it's fiber. Fiber helps absorb fat and cholesterol as it travels down your digestive tract, reducing the amount of fat the body absorbs, says Linda Illingworth, RD, the director of nutrition for Cal-a-Vie Health Spa in Vista, California. Here's a sample day's diet to help you get the recommended 30 grams of fiber daily.

Breakfast: 1 cup Greek yogurt with 1/4 cup granola and 1/4 cup raspberries
Snack: 3 cups air-popped popcorn
Lunch: Salad with grilled chicken, 2 cups romaine, 1/2 cup chickpeas, and 1/2 cup cherry tomatoes
Snack: Large apple and 10 almonds
Dinner: Baked fish with 1/2 cup cooked quinoa and 1/2 cup broccoli
Daily fiber total: