Blog Posts by POPSUGAR Fitness

  • The Sneaky Calorie Bombs that Are Busting Your Diet

    Source: The Sneaky Calorie Bombs That Are Busting Your Diet

    It may seem like a little mayo here and there isn't so bad, but the those dollops add up. In fact, just one tablespoon of mayo adds an extra 90 calories to your sandwich, and ketchup is full of added sugars. This printable poster is a reminder that every little bit helps when it comes to dropping pounds.

    Instead of dousing your salad with dressing or slathering on the barbecue sauce, try asking for your condiments and dressings on the side so you know just how much of it you're eating. And when you're ordering a sandwich, save calories by substituting healthy options like avocado or hummus for fat-filled mayo. Remember that forgoing your favorite condiments doesn't have to mean that you're stuck with a flavorless chicken breast for dinner every night. Low-calorie, real-food options like a spritz of lemon juice, homemade salsa, or Dijon mustard add a lot of flavor without the calorie bomb. These healthy, low-calorie

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  • The Best Way to (Re)commit to Your Bikini Body

    Source: The Best Way to (Re)commit to Your Bikini Body


    If you haven't exactly stuck to your healthy goals for 2014, there's no reason to get down on yourself! Now is the perfect time to recommit to a better lifestyle in order to feel strong and confident on the beach this Summer. Here's how to make it happen.

    Start small: If you're ready to make a real change, don't say you'll start tomorrow. The time is now, and small changes add up. When you're feeling inspired, grab an extra glass of water, reach for a lighter lunch, or head out for a run. Write down sustainable goals and a workout schedule you can realistically make happen.

    Get (reliable) friends on board: Developing a support system can make all the difference in your ability to meet your goals. Reach out to positive people in your life who are serious about an active lifestyle and, most importantly, will stick with the game plan.

    Schedule your workouts in advance: Scheduling workouts for the week helps you stick to

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  • Listen to Olympian Gabby Douglas: Sometimes You Need to Take a Break

    POPSUGAR FitnessSource: Listen to Olympian Gabby Douglas: Sometimes You Need to Take a Break

    Whether you're a serious athlete or a SoulCycle regular, hitting your fitness goals has as much to do with resting as it does with the amount of hours spent in the gym. This is especially true if your muscles are feeling tight, sore, and overworked. This reminder to let the body slow down is something that has helped send gymnast Gabby Douglas straight to the top of an Olympic podium. "I work out so much that rest is really important," Gabby shared with us at a recent Nike Training Club event. "I find that when I don't rest, my trainings are sluggish, and I'm slacking. And that's really not good for me, because every day is important," she says.

    While we might not all be training for the Rio Summer Games, after a few days spent running on the treadmill and another few lifting weights, it may be time to give your body a rest. After all, Gabby gave herself a full nine months to slow down after her big

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  • Avoid the Flu! How to Prevent Getting Sick at the Gym

    Source: Avoid the Flu! How to Prevent Getting Sick at the Gym

    You think you're doing your body good by hitting the gym regularly - exercise is one way to strengthen your immune system - but sweating it out at a gym can be like walking into a germ factory. You're working out and breathing so closely to others, sharing air and equipment, it's almost impossible to avoid contact with other people's sweat and germs. Here are a few tips on how to prevent getting sick.

    Wash and Repeat Hit the bathroom or locker room as soon as you arrive at the gym to ditch any germs that may already be on your hands from work, public transportation, or wherever. After using any gym equipment, be it dumbbells or the treadmill, wash your hands. And to avoid germs that may be lurking on equipment, keep antibacterial wipes handy to give a thorough rubdown before you touch them. Pay special attention to areas commonly touched such as handles and buttons.

    Never Touch This
    The number one way germs are

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  • The Weight-Loss Formula You Need to Know, Just in Time for Summer

    Source: The Weight-Loss Formula You Need to Know, Just in Time For Summer

    If you're counting down to a warm-weather vacation or wedding or just want to look your best for Summer, now's the time to get the weight-loss formula right. We spoke to Tracey Mallett, founder of The Booty Barre, for her simple tips on losing weight and feeling your best the smart way. Read on for her advice.


    • Make it a mix: Once and for all, don't avoid those weights if you want to lose weight. "The best way for people to want to lose weight is a combination of cardio and strength training activity to increase muscle mass," advises Tracey. Gaining muscle will help shrink your body even faster as you increase your metabolism. You don't even have to lift weights - these 25 body-weight exercises will sculpt muscles fast.
    • Start slow, but be consistent: When you're not used to a workout routine, you could be setting yourself up for burnout if you take on too much too soon. "What happens with people is
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  • The 6 Things You Should Always Avoid Before Bedtime

    POPSUGAR FitnessSource: The 6 Things You Should Always Avoid Before Bedtime

    Not getting enough sleep can really affect your health: it can lead to weight gain, weaken the immune system, and make you feel foggy the next day. If you're constantly having trouble falling asleep or you toss and turn all night, avoid doing these six things before going to bed.

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  • The Surprising Places Where People Overindulge

    POPSUGAR FitnessSource: The Surprising Places Where People Overindulge

    Everyday plans get in the way of healthy eating goals on a regular basis. At this point, you probably realize that sugar-laden coffee drinks and late-night calls to your favorite fast-food joint need to be an occasional indulgence. What you might not realize is how easy it is to rack up the calories during common day-to-day activities.

    Brunch with friends: You head to the table with the best intentions, but if you don't stay strong, then they're dead on arrival. There's no reason to give up this weekend ritual, but skip the sweet offerings, ask for healthy substitutions, and, most importantly, don't overdo it on mimosas and bloody Marys. Avoid tacking on unneeded calories and sugar to your meal by thinking things through before placing your order. Be smart about your choices, and remember: you don't want to be left in a food coma and forced to blow off your afternoon plans.

    Airport layovers: With all the stress that comes

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  • Spring Break R&R Formula: Resistance Band, Then Relaxation

    Source: Spring Break R&R Formula: Resistance Band, Then Relaxation

    The next time you pack your bags for a vacation, remember to throw in a resistance band or two. "Resistance bands are so easy to pack in your luggage, and they weigh nothing because the resistance is built into the elasticity of the tube," says Laura Wilson, director of programming for Pivotal 5. Plus, since resistance band exercises engage your core, you can cut down your workout to mere minutes - which leaves more time for the beach. "A resistance tube is functional and puts you a little off balance, so you're going to be using your stabilizer muscles a lot more than you would be if you were using a standard machine at the gym," Laura explains.

    Packing a bunch of different resistance tubes can still take up precious suitcase space, so look for ones with interchangeable handles to cut down on the bulk, Laura suggests. Lifeline, a Pivotal 5 brand, offers handles that fit with different tubes; you can also try the

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  • 4 Simple Tips for Shaping Up for Spring

    Source: 4 Simple Tips For Shaping Up For Spring

    It's almost bikini weather, so now's the time to start thinking about your shape-up plan. Making a few simple changes to your lifestyle now will ensure you're not frantically trying to crash diet a week before a warm-weather vacation. Read our tips to start today for a safe Spring shape-up.

    • Debloat and detox: Start recovering from Winter sluggishness now by replacing comfort foods with fresh fruits and vegetables. Drink water with lemon every day, for example, to burn fat and aid with digestion, and make sure every salad contains dark leafy greens like kale or spinach. Click here for recipes containing the 10 detoxifying foods below.
      • Watercress
      • Lemon Water
      • Dark Leafy Greens
      • Fresh Fruit
      • Cabbage
      • Artichokes
      • Beets
      • Ginger and Garlic
      • Green Tea
      • Whole Grains
    • Lose the belly: It's not so easy to hide a belly behind thick sweaters when the temperatures rise. Begin working on that flat belly
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  • How to Go Out, Eat What You Want, and Still Lose Weight

    Source: How to Go Out, Eat What You Want, and Still Lose Weight

    If you've ever tried to lose weight, you know that eating everything you want all the time is not going to get you results - but neither is eliminating all your favorite foods. So when it comes to indulging smart, take The Biggest Loser: Australia trainer Michelle Bridges's advice: set yourself up for success.

    As a weight-loss coach, trainer, and author of The Total Body Transformation ($23, available April 8), Michelle shares this tip with her clients so that they can eat their favorite foods without the guilt. The gist: have a before-and-after plan, so you can indulge in everything you want without falling off the healthy bandwagon. If you're going out on a Saturday night, for example, Michelle recommends starting the day with an effective workout and the right food choices. "Eat clean, light, small portions," she advises. "You might take out your snacks, because you might want to save that for a couple glasses of

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