Blog Posts by FitSugar

POPSUGAR FitnessSource: Eat the Muscle Pain Away

You are what you eat. At least, that's the old adage. It's also one I believe in - what you put into your body has a big effect on how you feel. There are foods that fight fat and detox foods. There are even foods that help you sleep better and look fresher. Adding to the list of foods that fuel with a purpose are foods that help ease pain. Whether it's a headache, post-workout soreness, or an injury, these foods will help ease the pain away in a totally natural way.

• Cottage Cheese: If you're feeling sore after working out, make yourself a nutty craisin cottage cheese snack. Cottage cheese contains branched-chain amino acids, which protect muscle tissue from damage and soreness. Cottage cheese also protects against joint pain since it's full of vitamin D.
• Turmeric: When it comes to spices, turmeric has superpowers. It's been shown to protect against breast cancer and contains curcumin, which is an anti-inflammatory antioxidant that gives

POPSUGAR FitnessSource: 5 Spring Running Tips to Help Get You Outdoors

It's time to take a breath of fresh air: Spring is here, meaning those long dark days running in the gym are almost over. Get ready for your outdoor workout with these five tips for Springtime running.

• Dress Appropriately: Spring is a transitional season, so it's important to dress in layers. Don't forget that lightweight wicking, non-cotton materials are best, especially during drizzly or colder days. Check out these Spring essentials to buy before you hit the road.
• Transitioning to Outdoors: If you've spent a bitter cold Winter running indoors on a treadmill, take a little time to acclimate your body to outdoor running. Running outside can be harder than running on a treadmill, since you don't have a predictable surface area or the assistance of a treadmill belt pulling your legs as you run. Your transition to running outdoors should be gradual: instead of going out for a long run right away, read these tips for

Source: The Bright Side of UPF Clothing

While a Summer tan is nice, a sunburn? Not so much. Enter sun-protective UPF clothing. While you may have heard of it, most of us probably don't consider it a wardrobe staple. However, because not all clothing protects equally, UPF gear can make a huge difference, especially for people with sensitive skin. Before you bust out that bikini, let us explain the benefits behind sun-protective clothing; it could be the best addition to your Summer adventures!

• What's the difference between SPF and UPF? Found in sunscreen, SPF stands for Sun Protection Factor and takes into consideration the time it takes for your skin to redden in the sun. UPF is short for Ultraviolet Protection Factor and measures the amount of UV radiation that goes through a fabric to reach the skin.
• What makes UPF clothing different? While all clothing impacts the transmission of UV rays, some do a better job than others. Most fabrics will protect your skin at

Source: You Can't Eat Anything You Want: Nutrition Tips For Marathon Training

Deciding whether to run a marathon can be a journey in itself, but it's when you actually sign up for a race that the real planning starts. And while your training plan should be at the front of your mind, don't forget that what you eat during those months is equally as important, says running coach and nutritionist Matt Fitzgerald. While you may think that you can eat anything you want since you are burning so many calories during training, not paying attention to diet can cause you to feel more sluggish, have cramps, or show up at the start line above your ideal racing weight, Matt warns.

Matt's book The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond the Wall ($18) as well as his training and nutrition plans he developed with PEAR Sports are meant for runners who are trying to improve their race times or to just avoid hitting the wall during the race. We

POPSUGAR FitnessSource: 6 Habits For Successful Weight Loss

If you're trying to lose weight, you may be confused by conflicting information about how diet and exercise affect dropping pounds. To lose weight and keep it off, you need to create a healthy lifestyle and healthy habits. Put thes six habits of successful dieters into practice and watch the pounds begin to melt away.

• Eat Your Veggies: Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie foods often loaded with fiber and water, which is filling. Eating a diet full of plant-based foods offers a greater variety of nutrients with fewer calories.
• Get Cooking: Dining out occasionally is a lovely way to spend an evening, but don't make a habit of it. The secret ingredient at many restaurants is butter and excessive oil - in other words, fat. Studies have repeatedly shown a

Source: 7 Ways to Curb Junk-Food Cravings

Decadent hot-fudge brownie sundaes, greasy chili cheese fries, and ooey-gooey pizza - sometimes it's hard to resist the temptation of these delicious, high-calorie, sodium- and sugar-laden foods. If your junk-food cravings are taking over and it's affecting your mood or your weight-loss goals, here are some ways to control your desire for not-so-healthy foods.

• Set some limits: Going cold turkey and restricting yourself from every single type of crave-worthy junk food may be asking a bit too much (translation: you're bound to go crazy from want and overindulge). Start off with small limitations such as no artificial sweeteners or no soda, and then add to your list of no-nos as you feel ready.
• Indulge on the good stuff: Allow yourself one small indulgence each day to avoid feeling deprived, which can heighten cravings even more. Forget low-quality, cheapo junk when cravings strike. Choose treats made with real, rich ingredients like a

Source: 4 Reasons to Hit the Hay Earlier Tonight

Functioning on six or fewer hours of sleep might be the norm for you, but consistently not getting enough z's can affect your mood and your health. Here are four reasons to make an earlier bedtime a priority.

• To avoid weight gain: You wake up groggy from lack of sleep and reach for some kind of edible pick-me-up. Chances are it's sugary or high in fat, which means it's high in calories. Fatigue encourages mindless snacking and more calories consumed, which can lead to an expanding waistline. That coupled with skipped workouts from lack of energy means even more weight gain. A foggy head can also impair your judgment, making you more likely to give in to cravings. If you're trying to lose weight, getting enough sleep can make all the difference.
• To prevent heart issues: Lack of sleep raises your blood pressure, putting unnecessary strain on your ticker, which puts you at risk for a heart attack or stroke.
• To strengthen your

POPSUGAR FitnessSource: Sculpt Muscles Faster With These Tips

Your busy schedule hardly allows for time to exercise, so when you steal away for an hour, you want to make that workout count. If a toned physique is your goal, here are essential strength-training tips for quickly achieving the sculpted muscles you desire.

• Work Out More Often: Hitting a total-body bootcamp session on Saturdays is awesome, but if you really want to see your hard work pay off, include strength-training sessions three times a week. Be sure to include rest days in between workouts, since this recovery time is what builds muscles. Mix up the exercises you do at each session, the equipment you use, and the order you work your muscles, and you're bound to notice a sculpted physique faster than if you only strength train once a week.
• Don't Just Sit There: While doing shoulder presses or other arm exercises, it's tempting to sit down on a bench, but you'll get more out of your workout if you stand on a BOSU ball,