Blog Posts by POPSUGAR Fitness

  • Back to Basics: Stability Ball Chest Press

    Source: Back to Basics: Stability Ball Chest Press

    For an exercise that strengthens both your chest and core muscles, turn to the chest press. While it's a move commonly done on a weight bench, adding a stability ball not only engages your upper body but your butt and hamstrings, too. Here's how it's done:

    • With a pair of dumbbells, lie on a stability ball (positioning it underneath your mid to upper back). Keep your feet flat on the floor with your ankles directly under your knees.
    • With your hips lifted, engage your core. Holding the dumbbells by your chest, palms facing forward, exhale as you press the weights toward the ceiling. Hold this position for a second.
    • Slowly lower the weights back to the starting position, and repeat - use your abs to keep your body still.
    • Do three sets of 12, keeping your hips lifted the entire time.

    Tip:
    Pick a dumbbell weight that will tire your muscles after 12 reps (i.e. it's nearly impossible to do the last rep). And, as always, be sure Read More »from Back to Basics: Stability Ball Chest Press
  • High-Calorie Foods Women Shouldn't Avoid (and Why)

    POPSUGAR FitnessSource: High-Calorie Foods Women Shouldn't Avoid (and Why)

    Watching your intake of high-calorie foods like ice cream, cookies, and french fries can be a key move in helping you reach your goal weight, but be careful about snubbing certain high-calorie picks that are actually good for you. These six foods may be high in calories, but they also offer your body essential nutrients to function normally and prevent disease.

    • Avocado: Avocados contain monounsaturated fats (MUFAs), antioxidants, and beta carotene, which help memory, lower LDL (bad) cholesterol, and boost your HDL (good) cholesterol, as well as prevent heart disease. The recommended daily intake (RDI) of fat is 60 to 65 grams, and since one avocado contains about 30 grams and 322 calories, stick with eating just a half an avocado each day. Try one of these healthy vegan avocado recipes.
    • Nuts and Seeds: Almonds, cashews, walnuts, sunflower seeds, peanuts, and the butters made from them are about 160 to 190 calories an
    Read More »from High-Calorie Foods Women Shouldn't Avoid (and Why)
  • A Fall Trifecta: Raw, Vegan, Gluten-Free Pumpkin Pie

    Source: A Fall Trifecta: Raw, Vegan, Gluten-Free Pumpkin Pie

    Pumpkin pie sounds healthy; I mean, it's made from pumpkins, right? But the crust is mostly butter and white flour, and the cream in the filling is high in saturated fat. Your heart will love you if you whip up this version, which is completely raw, vegan, and gluten-free. Did I mention it tastes good, too?

    You'll never go back to regular crust again after taking a bite of this one made with almonds, cashews, dates, raisins, and coconut. It's irresistibly packed with sweet, nutty flavor and a satisfyingly soft and chewy texture unlike any boring buttery crust you'll ever have.

    The filling is made with uncooked pie pumpkin, and for those of you weirded out about eating raw pumpkin, it tastes slightly sweet with a little crunch, similar to a mild-tasting apple. The banana adds some natural sweetness, and the spices make it taste like the holidays.

    At 302 calories a slice, it beats the 319 for a traditional slice, plus it

    Read More »from A Fall Trifecta: Raw, Vegan, Gluten-Free Pumpkin Pie
  • 10 Things Every Woman Should Do to Prevent Breast Cancer

    Source: 10 Things Every Woman Should Do to Prevent Breast Cancer

    There are several risk factors that can increase your chances of developing breast cancer. And while the risk increases as we age, there are certain preventative measures every women should do, whether she's in her 20s or in her mammogram years, to help reduce her risk of getting the disease. Read on for 10 things every women should do to help prevent breast cancer.

    • Maintain a healthy weight. Being overweight or obese can increase your risk of developing breast cancer because fat cells produce small amounts of estrogen, which can fuel some cancers.
    • Check up on your family history. How many people in your family have had breast cancer? If you don't know, now's the time to check. Having close family members who developed breast cancer increases your risk as well since certain risk factors are genetic.
    • Don't be a stranger to your girls. Self breast exams may not have been given a ringing endorsement from the
    Read More »from 10 Things Every Woman Should Do to Prevent Breast Cancer
  • 8 Exercises to Help You Say Sayonara to Saddlebags

    POPSUGAR FitnessSource: 8 Exercises to Help You Say Sayonara to Saddlebags

    If you're trying to tighten up the extra padding around your butt and upper quads, you're not alone. This area is a problematic spot for women, and there's no single cure to change things overnight. According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna's other piece of advice is to "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen." So stick to a healthy eating plan, add plenty of cardio to your workout routine, and try out these helpful exercises to help you feel more confident when slipping into a pair of leggings or skinny jeans!

    • Step-Ups: If these beginner step-ups are too simple for you, consider an intermediate or advanced variation:
      • Find a step or a bench that, when you place your foot squarely on
    Read More »from 8 Exercises to Help You Say Sayonara to Saddlebags
  • How Kelly Ripa Stays Healthy, Fit, and Happy

    Source: How Kelly Ripa Stays Healthy, Fit, and Happy

    Happy birthday, Kelly Ripa! This talented woman turns 43-years-old today, and we're always impressed how she looks fit and fabulous - while rocking a big radiant smile across her face! After speaking with her go-to trainer Anna Kaiser at a Class FitSugar event in NYC, we got a little more insight on how this talented talk show host works every day to keep up her fit physique and healthy lifestyle.

    She doesn't discriminate:
    Kelly loves Anna's hybrid dance class AKT in Motion for sculpting her body while still keeping her heart rate up. However, Kelly doesn't believe in just doing one workout: she's known to mix things up with a little indoor cycling or has even "run a 5K when she's on vacation," says Anna. Cross-training as Kelly does builds up your endurance and strength more than sticking with the same old workout every day. Beyond challenging your body, varied workouts end up feeling more exciting and engaging.


    More from

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  • 5 Postrun Habits that Are Hurting Your Health

    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 -

    Read More »from 5 Postrun Habits that Are Hurting Your Health
  • 7 Quick Calorie-Saving Hacks for a Healthier Week

    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
    Read More »from 7 Quick Calorie-Saving Hacks for a Healthier Week
  • Weight-Loss Newbie? 11 Steps to Your Goal Weight

    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
    Read More »from Weight-Loss Newbie? 11 Steps to Your Goal Weight
  • Detox Deliciously with a Colorful Veggie Salad

    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 Amsterdam

    Colorful Veggie Salad


    Ingredients

    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:
    1/2 cup raw tahini
    1/2

    Read More »from Detox Deliciously with a Colorful Veggie Salad

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