Blog Posts by SHAPE magazine

You've signed up, you've logged the training miles and race day is almost here! Taking on your first 5K can be both an exciting and nerve-wracking experience. Here, find the best tips when it comes to running for beginners. These will help you maximize the enjoyment out there-and make your first 5K fun, fast and stress-free.

1. Keep it light: During race week, your running mileage should decrease. At this point, your training is really about "storing up" rest so your legs are ready on race day. During the week, include 2 to 3 short runs with a few, small pick ups-short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race-to keep your legs fresh. Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to 5 pick ups under 45 seconds to sharpen your legs.

2. Get your z's two nights before: Pre-race jitters tend to strike the night before the race, interrupting your sleep. When it

Often, when people are trying to lose weight, they focus on the calorie counts in their food. But do you know how many calories are in your favorite drinks? Read on to see how drink-savvy you are. Some of the results may surprise you!

1. Tonic water vs. soda water: It's a common misconception that tonic water and soda water (or seltzer) are the same thing. You may be shocked to find out that there's a huge difference between the two waters when it comes to calorie counting.

Winner: Fizz check! Tonic water contains 83 calories and 21.5 grams of sugar, while soda water contains zero. That's almost as much calories and sugar in tonic water as a regular cola soda (90 calories; 25g sugar)! All water is not created equal.

2. Energy drinks vs. coffee: Looking for a caffeine fix? While an energy drink or a cup of joe will both give you a nice jolt, which has fewer calories?

Winner: The next time you need an afternoon pick-me-up, consider the following: one cup of black coffee only has two

Summer might slowly be winding down, but that doesn't mean you don't need to stay hydrated! Read on for five of the top most hydrating foods.

1. Watermelon: A 2009 study at the University of Aberdeen Medical School found that the combination of salts, minerals and natural sugars in some fruits and vegetables can actually hydrate people more effectively than water or even sports drinks. Watermelon was on top of the list, thanks to its 92 percent water content and essential re-hydration salts calcium, magnesium, potassium and sodium.

2. Bell peppers: Colorful bell peppers are 92 percent water, yet they're still rich sources of some of the best nutrients available, including vitamin C, thiamine, vitamin B6, beta carotene, and folic acid.

3. Grapefruit: According to researchers at Scripps Clinic in California, the chemical properties of grapefruit lower insulin levels and help control appetite, which can lead to weight loss. Try adding half a grapefruit to your breakfast or drink a glass

Men may have us beat when it comes to pure strength, but women definitely have the advantage when it comes to flexibility, balance, and coordination! Plus, we're more likely to work out with a friend, which opens up even more exercise possibilities. Try out these moves designed to play to your female strengths.

1. Dancer's Pose: Try Dancer's Pose to test your balance and flexibility.

How to do it: Standing on one leg, reach behind you with the opposite hand and grab the inside of your other foot, palm facing out. Pressing your back leg into your hand, allow it to raise up and propel your upper body forward.
Form check: Keep your chin up and opposite arm out to help you balance.

2. Carioca: Agility, coordination, and a good sense of humor make you a natural when it comes to this fancy footwork.

How to do it: Start by running sideways while alternately crossing your right foot in front of and then behind your left. Switch directions and go the other way. The faster you go, the

It's hard to break a bad habit (it's why they call it a habit, after all), but even seemingly little bad habits can add up to some big health problems. Read on for five bad habits to break today.

1. The Habit: Being a Weekend Warrior

Research shows that having five to seven alcoholic drinks a week lowers your risk of diabetes and cardiovascular disease. But what if you abstain all week and drink six glasses of wine on a Friday night? "The safest amount of alcohol to imbibe is about one drink a day for women," says Dr. Clayton. "Binge drinking raises blood pressure , which offsets any of the cardiovascular benefits of moderate drinking." Moreover, heavy drinking zaps your thiamine (B1) reserves, which is needed for a healthy nervous system, and raises your risk of breast cancer.


Damage control: Enjoy a glass of wine with dinner (pinot noir is high in resveratrol, an antioxidant linked with heart health and anti-aging), but don't have the entire bottle. If you're at happy hour or a

Headed to the gym? Here are three pieces of equipment (and five moves to go with) you should start using right now!

1. Foam roller chest press: Foam rollers are not only great for easing sore muscles, but they're also an excellent tool for taking your workout to the next level. Try doing a standard chest press laying lengthwise on the roller for an added balance challenge.
Variation: You can use this same technique with overhead triceps presses, pec flys, and any other strength move you typically do on your back.

2. Foam roller glute-hamstring press: Find a clean spot on your gym floor to lie on your back (if your gym is anything like mine, this might be tricky). Place both feet on the foam roller with knees slightly bent. Lift your butt as high off the ground as you can and without letting your butt drop, pull the roller in towards your butt and then push it back out again. You should feel this down the backs of your legs, your butt, and even your calves.
Variation: Try

After years of neglect, chia seeds are making a comeback! This little known, nutlike Central American seed is chock full of omega 3s. The good news doesn't end there; chia seeds are also a good source of magnesium, zinc, fiber, iron and calcium. Read on for three healthy new ways to incorporate this superfood into your daily diet!

1. Whole Wheat Chia Seed Pancakes: While normal pancakes may not pack much of a nutritional punch, these pancakes, made with whole wheat flour, oats, honey, and chia seeds are full of fiber and whole grains.
Ingredients:
Makes 8 to 10 pancakes

1 c. whole wheat flour

1/2 c. old fashioned oats

1 c. milk

1 egg


1 tbsp. canola oil 

2 tbsp. honey

1/2 tsp. pumpkin pie spice

1 1/2 tsp. baking powder

1/4 tsp. salt 

1 tbsp. chia seeds (plus more for garnish) 

Syrup or other desired toppings 


Directions: Spray griddle or pan with cooking spray and heat to a medium heat. Beat egg and add milk and oil. In a separate bowl, combine flour, oats,

You work hard all year. So when summer rolls around (and you can hear crickets in the office every Friday afternoon), you deserve a vacation! Unfortunately, rising flight prices and the seemingly endless hidden travel fees (airlines really charge for a blanket now?) make planning a bugget-friendly trip a little tough. But it's not impossible! Travel Expert and Travel Channel TV Personality Sam Brown has traveled to dozens of countries and hundreds of cities without breaking the bank. We caught up with Brown to get her top tips on how to get away this summer without guilt!

1. Travel Within Your Own State
Your state's local tourism website is a great place to get ideas for nearby vacation spots, many of which you've probably never thought about. Tourism websites often categorize ideas by theme-family fun, romantic adventures, sport adventures, etc.-making it easy for you to find a trip that suits your lifestyle and doesn't require a pricey plane ticket. Plus, a lot of local businesses