Blog Posts by POPSUGAR Fitness

  • Unexpected Places to Sneak in a Workout

    Source: Unexpected Places to Sneak in a Workout

    Believe it or not, there are several unexpected places you can tighten and tone. If you don't have a gym membership or are looking for a way to mix it up, let surprising places like your couch and desk be the answer. With a little creativity, these workouts offer a quick, total-body challenge no matter your location.

    • A hotel room: While working out may be last thing you want to do on vacation, it's easier than you think - all you need is your hotel room! This no-equipment hotel workout is perfect for a quick tone - no sneakers necessary. Combining Pilates with a few of those extra hotel towels will keep you in shape, even with jet lag.
    • Your bed: Your bed isn't just for catching Zs, it can actually be the perfect piece of fitness equipment. Although basic, this strength-training series includes moves for toning your entire body and can easily be done before you head to work, or if you're out of town and need to stay in shape.
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  • 5 Morning Stretches to Start Your Day Right

    Source: 5 Morning Stretches to Start Your Day Right

    Feel energized in the morning before you even brew that pot of coffee - these morning stretches help relieve tension and wake up your body in just five minutes.

    Reclining Twist
    Source: Megan Wolfe Photography

    You can do this spine-massaging stretch before you even get out of bed!

    • Lie flat on your back. Draw both knees in toward your chest, and give them a squeeze.
    • Release your legs, extend them straight up in the air as much as possible, and breathe in deep. You can also keep them bent close to your torso if this is easier.
    • On the exhale, open your left arm, gaze to the left side, and drop your legs toward the right. Reach for your thigh, ankle, or foot, and look toward your open left hand.
    • Hold for 30 seconds before coming back to center and then dropping your legs toward the left while gazing to your right. Hold for another 30 seconds, then come back to center and release back to lying position.

    Behind-the-Back Stretch
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  • Weight-Loss Wonder: 4 Ways to Snack on Cottage Cheese

    Source: Weight-Loss Wonder: 4 Ways to Snack on Cottage Cheese

    Greek yogurt may be having all the fun, but cottage cheese does just as well when it comes to mixing into your granola, fresh fruit, or smoothies. At 81 calories per half-cup serving, cottage cheese packs an impressive 14 grams of filling protein, more than most Greek yogurt varieties. Here are four delicious reasons to stock up on the unassuming diet standby.

    Avocado and Cottage Cheese:
    For a quick, filling breakfast, spoon two ounces of low-fat cottage cheese into half an avocado, then drizzle with your favorite hot sauce. Your protein and omega-3-rich breakfast clocks in at only 220 calories.

    Granola and Fruit:
    You can mix any of your favorite toppings into this basic breakfast, but this combination of in-season blueberries, blackberries, granola, and coconut looks like a great place to start.

    Low-Calorie Ranch Dressing: Dress up a seasonal salad with this cottage-cheese-based Ranch dressing, or use it as a dip for

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  • Pedal Your Way to SoulCycle Success with These Tips

    Source: Pedal Your Way to SoulCycle Success With These Tips

    If you've never taken a SoulCycle class, you're in for a treat. For starters, forget what you know about Spin or any other indoor cycling class. This full-body workout will leave you breathless and have you booking your next class the minute your first one ends. Expect high-intensity intervals, hill climbs, and even weight work, but our guess is that this won't be the main reason you'll be back. As SoulCycle instructor Jenny Gaither told us, "We work hard and we party hard on the bike. Every class begins with a spiritual journey, eventually building into a full-blown cardio dance party." And while it might be a party, it's not one you should go into unprepared.

    Power up
    Like any intense workout, it's important that you're properly fueled before and after you exercise. Choose light and lean carbs at least one to two hours before class; this will give your body time to digest before getting up on the bike. Jenny's favorite?

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  • 3 Running Mistakes to Avoid when Interval Training

    Source: 3 Running Mistakes to Avoid When Interval Training

    There are tons of reasons runners should incorporate interval training into their workouts, not only to diminish belly fat but to also increase speed, save time, and build up endurance. Before hopping on the interval training train, be sure to avoid these mistakes to prevent injury and get the best workout you can.

    Doing Too Much Too Soon
    If you've never done speed intervals before, it's not the best idea to start doing two-minute sprints like you're a starving cheetah trying to catch a meal. The muscles used for sprinting are different than those used for long distance, so you need to train them safely. Start off with 10-second sprints at a moderate pace, and gradually pick up the speed and duration of your sprints. Eventually, these speed intervals will be super high intensity. You want to work so hard that you feel the burn and are huffing and puffing, but not so much that you feel out of control and need to stop running

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  • Fatty Fish and Other Foods that Help Prevent Breast Cancer

    Source: Fatty Fish and Other Foods That Help Prevent Breast Cancer

    If you want to lower your risk of breast cancer, eating less red meat and staying away from alcohol and cigarettes are all proven ways to lower your disease risk. But what you do put in your body can be just as important as what you don't.

    Topping the list of foods you should be eating is courtesy of a new study that shows that eating fatty fish can reduce your risk of developing breast cancer later in life by as much as 14 percent. The study, published in the British Medical Journal, analyzed data from over 800,000 participants and 20,000 cases of breast cancer and found that those whose diets were high in oily fish had a lower risk of developing breast cancer.

    Oily fish contains high levels of omega-3 polyunsaturated fatty acids (PUFAs), which are responsible for regulating blood vessel and immune system activity. The omega-3 fatty acids found in fish like mackerel, lake trout, tuna, and salmon are especially

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  • The Jawbone UP Challenge: Tech and Fitness Take on Wearable Gadgets

    POPSUGAR FitnessSource: The Jawbone UP Challenge: Tech and Fitness Take on Wearable Gadgets

    Fitness gadgets are having their moment in 2013, with companies eager to produce the perfect wearable tech device - something to help users get moving away from their desks, be active, eat right, and even sleep better. The POPSUGAR Tech and Fitness teams faced off in a Jawbone UP challenge to see if using the fitness tracker band could really motivate us to take more walks during the day, go to bed at a decent hour, and otherwise live a healthier lifestyle.

    Built with an accelerometer, the hypoallergenic rubber UP ($130) - available in small, medium, and large sizes - monitors daily activity like walking and running and breaks that activity down by total steps taken, pace, distance, and calories burned. The data is then synced to UP's iOS and Android apps - which also include a nutrition database to record meals and snacks - by inserting one end of the band into the phone's headphone hack. For the less

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  • Tips for Running in the Summer Rain

    Source: Tips For Running in the Summer Rain

    Has your neck of the woods been slammed with crazy amounts of rain? Some people think it's easier than running in the heat and humidity, so if you don't let a little sprinkle hold you back from your outdoor runs, then keep these tips in mind.

    • Wear bright-colored clothes or a waterproof headlamp so other cars and people can see you.
    • Don't wear cotton shorts or pants that will absorb the rain. Go for lightweight bottoms made of fabric that will repel water.
    • Cotton socks are a no-no. Find ones made out of wool or some other wicking material. Also steer clear of puddles - wet feet can cause blisters.
    • Get yourself some waterproof sneakers to use specifically for rainy runs.
    • If it's really coming down, then wear a raincoat or some kind of waterproof layer on top that will repel the raindrops so the water beads off you and doesn't get absorbed into your clothes. Extra water weight makes moving harder.

    More from POPSUGAR Fitness:

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  • 5 Ways to Go Lighter and Earlier at Dinner for Weight Loss

    Source: 5 Ways to Go Lighter and Earlier at Dinner For Weight Loss

    or many, the key to successful weight loss is eating more throughout the day and ending with an early, light dinner. Eating late can lead to sleep issues or cause you to eat more calories than you would if you ate earlier. If you're trying to turn your dinner habits around but can't seem to shake the 9 p.m. fridge stop, here are tips on how to make your light dinner a success.

    • Plan ahead: Skipping meals or cutting calories during the day can make it hard to focus on anything other than eating everything you can find later that night. Don't set yourself up for failure; focus on eating these healthy filling foods during the day and don't skip out on breakfast or lunch. If you're craving a treat, try eating it earlier in the day so that you aren't choosing sugary, high-carb foods at night since it's harder to burn off.
    • Keep temptations away: If you're guilty of mindless snacking on the couch at night, keeping
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  • 5 Healthy Store-Bought Snacks to Stash at Your Desk

    Source: 5 Healthy Store-Bought Snacks to Stash at Your Desk

    If snacking all day is the downfall to your weight-loss goals, it's time to revamp your habit. These store-bought snacks are easy to stash in your desk or office kitchen fridge; when you feel like nibbling, grab one of these instead of heading to the vending machine!

    Kale chips:
    One of our June Must Haves, the Rhythm Superfoods Kale Chips are a serious contender when it comes to potato chip alternatives you may actually prefer over the fried stuff. They come in several addictive flavors, and while each chip is loaded with spicy, sweet, or salty goodness, you'll be happy to know that there's nothing but recognizable (and mostly organic) ingredients in each. Each one-ounce serving (half a bag) is 160-170 calories.
    Energy bars: Some protein bars can be full of unpronounceable ingredients - which is why KIND bars are a great alternative. These 200-calorie bars are chock-full of healthy fats and protein so you can curb hunger

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