Source: 5 Postrun Habits That Are Hurting Your Health
You're finally done with your run, but what you do afterward is just as important for your health. Are you sabotaging your fitness goals by making these mistakes? Read on to see the consequences of these post-workout habits that are a normal part of your running routine.
Mistake #1: you forget to stretch - Just 10 minutes of stretching can alleviate aches and pains that can last much longer if you skip out. Stretching after your run helps accelerate muscle repair and keep fascia and muscles supple, both of which are important for preventing injury and increasing flexibility. If you don't want to have to trade your running hobby for injury-induced couch time, take a few minutes after each run to stretch; these postrun stretching moves will help.
Mistake #2: you don't refuel - You're meeting friends for happy hour after a 45-minute treadmill session, and after a shower, hair and makeup session, and a round of drinks, it hits you -
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Source: 5 Postrun Habits That Are Hurting Your HealthRead More »from 5 Postrun Habits that Are Hurting Your Health
Source: 7 Quick Calorie-Saving Hacks For a Healthier Week
Opting for takeout or the vending machine snacks may seem easier than all the planning and prepping that comes with healthy eating, but making healthier choices can actually take less time than you think. Here are seven things to do this week that don't take that much more effort than calling your favorite Chinese restaurant.
Plan your meals: Before your week even starts, make a healthy eating plan for the week. Knowing what you're going to make during the week is as easy as pinning your favorite healthy meals or searching for healthy recipes online.
- Prep your food: You don't need to whip up a week's worth of dinners in one sitting, but taking an hour or so on the weekend to stock up on healthy items and then wash and prep your produce will save lots of time during your hectic week. Wash and cut your produce and make dips and spreads when you have a little free time so when you come home during the week you'll have the
- Plan your meals: Before your week even starts, make a healthy eating plan for the week. Knowing what you're going to make during the week is as easy as pinning your favorite healthy meals or searching for healthy recipes online.
Source: Weight-Loss Newbie? 11 Steps to Your Goal Weight
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on last year's jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
- Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
- Keep track: Monitor your calories as accurately as you can. Look up calorie amounts and write them down in a food
Source: Detox Deliciously With a Colorful Veggie Salad
High in fiber, vitamin C, and vitamin A, this raw rainbow salad will add some color and flavor to a day of detox. The water content in romaine works to hydrate your body while the high fiber content in the red cabbage and carrots aid in healthy digestion. All of these veggies are in season throughout Fall and Winter, so you can make this recipe a staple in your healthy, clean diet.
For a balanced lunch or light dinner after a late yoga class, serve this quick and easy salad with a healthy helping of fresh, creamy avocado or a piece of roasted fish. Ready to taste?
More from POPSUGAR Fitness: Cleaning Up Your Diet? Learn About the Whole30 Program
From Paleo Cooking From Elana's Pantry by Elana AmsterdamColorful Veggie Salad
1 small head purple cabbage, grated
1 small head romaine lettuce, grated
2 medium carrots, julienned
1/2 cup tahini dressing (recipe below)
For dressing:Read More »from Detox Deliciously with a Colorful Veggie Salad
1/2 cup raw tahini
- POPSUGAR Fitness | Healthy Living – Wed, Sep 25, 2013 5:37 PM EDT
Source: How I Gained Weight as a Vegan - Don't Let It Happen to YouRead More »from How I Gained Weight as a Vegan — Don't Let it Happen to You
Going to school with a bunch of down-to-earth, sewed-their-own-clothes environmentalists, it was impossible not to hop on the vegan train. While this humane lifestyle can help you lose weight, after six years on this diet, I ended up gaining 40 pounds and realized it's because I did it all wrong. Here's how to avoid ballooning up on a vegan diet.
Pasta and Bread Were My Staples
On campus, it was easy to grab bagels with Tofutti cream cheese for breakfast, pizza with dairy-free cheese for lunch, and a huge bowl of pasta for dinner, but I was eating enough carbs to run a marathon, and I was barely exercising, unless walking to the dining hall counts.
What to do instead: Overloading on carbs is one way to pile on the pounds, so while complex carbs should be included in a vegan diet, they shouldn't be the star of every single meal. Head to a bookstore or the Internet and experiment with vegan recipes to help open up a
- POPSUGAR Fitness | Healthy Living – Wed, Sep 25, 2013 5:31 PM EDT
Source: Apple Pie Muffins That Will Make Your Jaw Drop - Dairy Free, Too!
Craving apple pie, but don't want to indulge in a 411-calorie buttery piece? Here's a dairy-free option with much less fat. Instead of chopping apples and mixing them into the batter like traditional apple muffins, there's actual apple-pie filling bursting inside each of these moist, cinnamony muffins.
Topped with chopped walnuts for the perfect Autumn treat, these 200-calorie muffins are half the calories of a slice of Gramma's apple pie.
Fill your kitchen with a calming, warm, cinnamon scent, and learn how to bake these dairy-free apple pie muffins after the break.
More from POPSUGAR Fitness: I-Can't-Believe-It's-Not-Dairy Pumpkin Bisque
From Jenny Sugar, POPSUGAR FitnessDairy-Free Apple-Filled Muffins
2 tablespoons Earth Balance
2 apples, peeled and chopped
1 tablespoon maple syrup
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
Batter:Read More »from Apple Pie Muffins that Will Make Your Jaw Drop — Dairy Free, Too!
1 tablespoon canola oil
- POPSUGAR Fitness | Healthy Living – Wed, Sep 25, 2013 5:18 PM EDT
Source: 1 Hour, 2 Choices: How to Boost Your Metabolism in the MorningRead More »from 1 Hour, 2 Choices: How to Boost Your Metabolism in the Morning
When it comes to exercising, there are two kinds of people in the world: those who work out in the morning and those who'd rather not get up before the sun. No matter which category you fall into, what you do in the morning can help or hurt your metabolism; just ask trainer Yumi Lee, co-owner of Reebok CrossFit Lab who's known for getting Jessica Alba into shape. While you can count Yumi in the morning exercisers club, she has a recommendation for those who don't: eat breakfast almost as soon as you wake up. "Either start off with a good breakfast or a good workout," she says. "If you're going to work out within an hour of waking up, then don't eat. But if you can't work out within an hour of waking up, then eat. Either your workout or eating a healthy breakfast is going to jumpstart your metabolism."
If you are a morning exerciser, Yumi recommends not eating anything before a workout, especially if you normally
POPSUGAR FitnessSource: Build Strength to Blast Fat in 10 Minutes
Build some fat-burning, metabolism-boosting muscle mass with this 10-minute workout. It's about getting back to the basics while targeting the major muscles of the body. If you're new to strength training, this workout is perfect for you. And with no equipment needed, there's no excuse not to do it. Press play and get ready to get your sweat on!
10 Minutes to a Tighter Core . . . No Crunches Required
Hardcore Core Move: Plank Side Walk
Love the Lunge! A Leg-Strengthening Agility Workout For Runners
Read More »from Build Strength to Blast Fat in 10 Minutes
Source: Feel the Burn With This 5-Minute Ab Workout
If you have five minutes and a place to sit, you can work on your six pack. These five moves work your entire core in almost no time. Take a break and tone your midsection with this ab workout!
Seated Trunk Twist
- Sit on the ground with your legs extended out in front of you, and lean ever so slightly forward.
- Keeping your elbows relaxed, lift your hands so they are even with the bottom of your rib cage.
- Pull your navel to your spine, and twist slowly to the right touching the floor by your hip. The movement is not large and comes from the ribs rotating. Inhale through center and rotate to the left. This completes one rep.
- Repeat for one minute.
- Lie on your back and reach your arms at rigid your side, off of the floor. Lift your legs off the floor and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off of the floor as well.
- When ready to begin, lift your upper torso
- POPSUGAR Fitness | Healthy Living – Wed, Sep 18, 2013 4:43 PM EDT
Source: Squat Variations to Kick Your Workout Into High Gear
Squats are to your legs and tush as push-ups are to your arms and core - you've got to be one with the squat if you want to tone your lower body. The basic move is hard enough, but here are some ways to make it even more challenging.
- Target different muscles in your lower body with yoga variations including Open Side Fierce where you twist your torso, or Goddess with your legs wide (also called Sumo Squat).
- Raise one heel at a time as you lift and lower your hips. Also try lifting both heels together, either during the squat or at the very end when you come up to target your calves and strengthen your sense of balalnce.
- Instead of lifting and lowering your bum, hold the lowered squat position for 15 to 30 seconds.
- Work one side at a time by lifting one leg (to get legs like Cameron Diaz).
- Do more reps. With this plan you can build up to 200 in just four weeks.
- Make it a multitasking move for your upper and