Blog Posts by FitSugar

Source: How to Recover After a Workout

A good workout isn't just about what happens when you are burning those calories. What you do immediately after exercising affects how your body reacts and responds to your hard work, so make the most of your next sweat session with these post-workout must dos.

• Rehydrate: Not drinking enough during your workout can lead to fatigue, dizziness, and headaches afterward, so save yourself from a bad day and take a water break after your workout. If you've just finished a particularly intense workout, a sports drink or coconut water may be better: they will help replenish electrolytes like sodium and potassium that you've lost during your workout. Whatever you choose, make sure you're replenishing lost water stores in your body as soon as possible after a workout.
• Stretch out: Never finish a workout without spending a few minutes stretching your tired muscles; giving your body a much-needed stretch will ensure that you increase your flexibility

Source: 3 Smart Breakfast Swaps to Kick-Start Your Day!

If you already start your day off with breakfast, you're on the right track, but are you are making the smartest choices? It's often favorites like bagels and granola that offer a boost in energy (cough, cough, they are loaded with sugar) but aren't necessarily the best option for your waistline. Because breakfast really is the most important meal of the day, start your morning off with these smart swaps to keep you on track for the rest of the day!

• Swap Number One: Croissant for an English muffin. Sorry, but it's time to break up with that strawberry-filled, buttery croissant. But don't get too sad - a homemade whole wheat English muffin isn't so bad. Considering a croissant is about 560 calories and an English muffin 120, you're saving your waistline a load. Top with strawberry jam (40 calories per tablespoon), and you won't be missing a thing!
• Swap Number Two: Granola for oatmeal. Whether it's in fashion or in your

Source: Sip and Save: How to Cut Calories From Smoothies

Chock-full of fiber and protein, smoothies are one of the most nutritious foods you can eat. Whether you order yours from the local cafe or whip one up in your kitchen, it's fun to get creative and add tons of ingredients. If you're not careful, though, you could end up sipping down 500 calories or more. This is fine if you're using it as a meal replacement, but if you're sipping a smoothie along with your toast-and-eggs breakfast or as an afternoon snack, that's way more calories than you want. It's easy to cut out calories without compromising on flavor; here's how.

• Drink half: Order a smaller size, cut your recipe in half, or share the other half with a friend. You'll save 150 calories or more.
• Add more greens: Fruits are healthy, but they're not void of calories. You can reduce the amount of fruit slightly and increase the greens like spinach or kale, and it'll still taste fruity without as many calories - you'll end

POPSUGAR FitnessSource: 5 Daily Must Dos For Flat Abs

Wanting flat abs is a seasonless pursuit, but it's especially on our minds now that Summer is almost here. If you're ramping up your ab-sculpting habits in time to don a bikini on the beach, here are five daily must dos to get flat abs!

• Morning Workout: Start the day with a little toning that targets your core. Strong ab muscles not only create definition, but those inner core muscles also act like an inner corset, helping define your waist. For an effective ab workout when you wake up, look to the midriff-baring experts; this core workout from Victoria's Secret model trainer Justin Gelband will help get you ready to bare it all, no matter what the weather.
• Eat This For Breakfast: For flatter abs, remember to eat breakfast. Your first meal will help jumpstart your fat-melting metabolism, and eating a healthy breakfast will also prevent you from making bad midmorning decisions that involve donuts. If you're already feeling bloated, sometimes

POPSUGAR FitnessSource: 15 Steps to Becoming a Runner

Ever wanted to be a runner but didn't know how to start? We're here to help! We've rounded up 15 beginner running tips to help you start strong and stick with it. If you've ever been discouraged by how hard running seems, then read our tips for going from walker to runner without a hitch.

• Invest in Shoes: It's extremely important to find the right running shoes for your body; otherwise you'll be prone to running injuries that will derail even your best intentions. Don't pick based on style or color; go to a reputable running shoe store to get a professional gait analysis and recommendations; keep these expert tips on how to buy the right running shoe in mind as well. In general, your running shoes should feel comfortable from day one. And while running shoes may not be cheap, they'll last awhile.
• Be Prepared: As with any workout, you need the right gear to help you stay comfortable, safe, and happy while you run. Planning for a run takes a

Source: A Natural Approach: 3 Sunburn Remedies

Prevention is the key to burn-free skin, but sometimes SPF lotion and a cute hat don't stand up to the Summer sun. Once you've been burned, start out by replenishing your fluids from the inside out by drinking plenty of water. If you're still in pain - or looking a little fried - then try out one (or a combination) of the following natural sunburn remedies to soothe your skin naturally.

Collodial oatmeal: Think that oatmeal baths are just for kids with chicken pox? You won't be saying so once you've soaked in some milky oatmeal after a long day in the sun. But tossing the rolled oats from your kitchen into the tub won't do. Look for a colloidal oatmeal bath like this Aveeno Oatmeal Bath ($7) that calms down and works to heal inflamed skin.

Vitamin C: Instead of popping aspirin, upping your vitamin C can help alleviate sunburn damage. "I tell my patients to take 1,000 milligrams [of vitamin C] for three days, as opposed to the

POPSUGAR FitnessSource: Picnic-Friendly and Portable: Healthy Beach Eats

Staying away from foods that bloat your belly before the beach is helpful, but a girl's got to eat! Grabbing goods from the market is always an available option, but packing some homemade snacks that are easily transportable to the sea can be a real treat. Here are a few ideas we love for picnic-friendly healthy beach eats.

• Roasted Chickpeas: Love to crunch and munch on the beach? Make a bowl of spicy roasted chickpeas to bring with you. You'll also be getting a welcome serving of fiber and protein.
• Roasted Edamame: If you're not a fan of chickpeas, then go for roasted edamame instead. Simply steaming it is delicious, but for a little extra crunch and flavor, roast up these fiber-filled soybeans and sprinkle them with black sesame seeds.
• Tuna-Stuffed Tomatoes: A classic Italian beach eat, tomates rellenos, or stuffed tomatoes, with tuna is a protein-packed and low-carb snack to enjoy at the beach. For the healthiest

POPSUGAR FitnessSource: Yoga Poses to Say Goodbye to Back Bulge

While there's no miracle move to diminish back bulge, 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 cardio 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.

• Side Fierce: What it works: Glutes, quads, and upper back
  • Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose. Exhale to cross your right elbow over to your outer left knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right hip back slightly, making sure both knees are parallel.
  • Stay for five breaths in Side Fierce, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. Exhale to cross your left