This little guy is fueled by a special mix of grit and determination.
The post An 8-Year-Old With a Brain Tumor Ran HOW Many Miles? appeared first on SELF.
For people who have committed to a low-carb diet or are dealing with a more serious gluten allergy, there are plenty of delicious breakfast options that won't leave you feeling deprived. When you first eliminate gluten, the whole process can feel a little overwhelming, but luckily, there are a ton of healthy and hearty breakfast options for a gluten-free diet. Here are some of our favorite recipes.
Source: POPSUGAR Photography / Lizzie Fuhr, Leta Shy
As discussed earlier fat cells serve a purpose to capture excess lipids from the plasma and liver. Fat cells also serve as repositories for toxins. A group of toxins that are ubiquitous in our environment are endocrine disrupters, including but … Continue reading
The post Facts on Body Fat, Pt. 2 appeared first on The NFPT Blog.
Regardless of the decade, we'll always love our leg warmers.
The post Here’s What 100 Years of Fitness Looks Like in 100 Seconds appeared first on SELF.
Whether you're looking to cut back on carbs, or you're dealing with a more serious allergy, going gluten-free does not have to feel like a foodie sacrifice - especially with these recipes in your arsenal! One of these gluten-free, health-conscious dinners will fit the bill and curb any craving. You'll be glad to know they all make delicious leftovers, so you can pack up a portion for work the next day.
Emphasis The primary muscles stressed in this movement are the muscles in your upper back (latissimus dorsi – middle toward the center of the back). The secondary muscles stressed are the shoulders and biceps. Starting Position Using a bar with … Continue reading
The post Exercise of the Week: Medium Grip Lat Pulldowns appeared first on The NFPT Blog.
Before you start to increase your mileage, be sure to add these two moves to your training routine.
The post Spring Running Tune-Up: Smart Stretches That Help Prevent Aches appeared first on SELF.
Meet POPSUGAR Select Fitness blogger Katie Dunlop of Love, Sweat, and Fitness, who started her weight-loss journey in 2012 after years of yo-yo dieting. "I would lose some pounds but gain them right back; nothing was sustainable for me," she tells us. "I was unhappy with how I looked, but more importantly with how I felt every day. I finally decided it was time for a change and set out to find a healthy way to get fit." Now, she's learned healthy habits that have helped her lose fat and gain muscle. Check out her Before & After story and advice below!
POPSUGAR Fitness: What made you decide to start?
Katie Dunlop: After years of failed fad diets and constantly fluctuating weight, I knew there had to be a better way. It wasn't about a size or a number on the scale. For the first time ever, it was truly about feeling good and creating healthy habits that would last. I got to a point where I refused to let myself feel unhealthy and unhappy!
PS: What's your favorite way to work out?
KD: I love creating new workouts for myself that incorporate strength training and HIIT exercises. I see great results and don't have to spend hours at the gym.
PS: What's your weekly exercise schedule?
KD: You can find me in the gym three to four days a week weight lifting, circuit training, or running sprints on the treadmill. The other days I like to take my workouts outside for some bodyweight HIIT exercises, a run, or even yoga!
PS: How do you keep workouts exciting?
KD: For me, music and mixing it up are key! A good playlist can push me to workout harder and longer than I ever thought possible. I also think it is important to find workouts you love and incorporate them throughout the week. If I tried doing the same style of workout every day I would get incredibly bored and unmotivated. I do something different everyday to help keep me on my toes - literally.
PS How much weight have you lost?
KD: Proud to say I lost 45 pounds!
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
KD: My biggest accomplishment was being able to finally feel in control. For years I was consumed by my body image, constantly stressing about every bite and missed workout. For the first time in my life, food didn't control me. I could easily say "no, thank you" without stressing over the desire to overeat. It was also incredible to realize that because I worked so hard and have created such healthy habits, I could splurge from time to time without the horrible guilt I had once had.
PS: How do you track your weight loss?
KD: This was a big change for me. In the past, I had always weighed myself weekly, especially when trying a new diet. When I finally decided to truly make a change I weighed myself and chose not to do it again for two months. The focus had to be on getting healthy. Now, I check my weight every few months but realize it is all about how I feel and how I am fitting in my clothes. I always tell clients to take a beginning weight and measurements. The weight is a good marker, but measurements will help you truly see the physical change in your body.
PS: What's a typical day of meals and snacks?
KD: Breakfast is usually an egg with two egg whites and spinach. For lunch I often have chicken breast with broccoli and avocado. One of my favorite dinners is grilled salmon with spinach, butternut squash, and grilled onions. My favorite snacks include hummus and veggies, peanut butter with celery or apple.
PS: What's the range of calories you eat per day?
KD: During my transformation, I was eating around 1,400 calories a day. Now, I range from 1,500-1,800 calories a day.
PS: What are the healthy staples that are always in your fridge?
KD: Chicken breast, hummus, spinach, sweet potato, Greek yogurt, almond milk, and fresh berries.
PS: How do you strategize for meals out?
KD: When eating out, I always consider the rest of my day: what have I eaten or what am I planning on eating later. I am a big believer in balance. I don't think it's good to go crazy and say, "That's my meal for the day." I always make sure I get a veggie and a protein and ditch unnecessary carbs like bread, rice, fries etc. Also, if I plan on having a cocktail, I always stick to clear liquids with soda water and fresh lime.
PS: What advice do you have for anyone starting out on a weight-loss journey?
KD: While we all wish it was easier, there is no magic pill or quick fix that will get you the long-lasting results you really want. It takes time, dedication, and a whole lot of patience. The excess weight didn't come on overnight, so we shouldn't expect it to disappear that way. No matter what the scale shows, know that if you are making healthy meal choices and exercising regularly, you WILL see your body begin to transform. Not in a day, not in a week, but it will happen.
The most successful habits that I have formed in order to help me lose weight have been retraining how I thought about my nutrition. I use to believe that simply cutting out "fatty" foods would be enough or that as long as I kept daily intake under a certain calorie count, I could eat anything. I now know the importance of fueling my body the right way with proteins, whole foods, and removing hidden sugars and sodium. The other important habit I found is of course my consistent workout routine, one that I actually enjoy doing. It makes it difficult to stay on track when your workouts feel like a chore. Not everyone enjoys running or weight lifting, but there is usually something that makes them feel good. For me, yoga sculpt, barre, and light weight training became enjoyable, which was a huge step!
Do you have an inspiring Before & After story to share? Message us on Facebook and give us a few details of your journey. We might even profile you on the site, like Katie!
You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.
Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here's a list of interval workouts for you to try:
Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!
If you're ready to make a healthy commitment to your future self, exercise is an absolute must. But when you feel overwhelmed by work, familial obligations, and a thriving social calendar, time at the gym gets put off, and your healthy goals fall by the wayside.
In the long run, a consistent workout schedule makes you happier, more productive, and less stressed in all aspects of your life, but getting started is overwhelming. Don't put off your healthy life one more day! Learn how even the busiest lady can make fitness part of her life.
Get honest about goals: If you've decided to start exercising with weight-loss goals in mind, you're going to have a more rigorous schedule than a woman who simply wants to maintain her health and de-stress at the gym. With clients who are looking to lose weight, the Biggest Loser Australia trainer Michelle Bridges recommends "six days [of exercise] a week, ideally for 50 to 60 minutes at a time." If you're a busy woman who's looking to reap healthy benefits of consistent exercise beyond the scale, experts say it's all about hitting a minimum of 150 minutes of exercise per week to decrease your risk for metabolic syndrome - and everyone can carve out two and a half hours over the course of seven days.
Schedule in advance: Even with the best intentions, it's easy to skip workouts, opt for other activities, and wake up on Friday morning to realize you haven't worked out once all week! Treat your workout schedule like you would an important business meeting - it's an event that's set in stone. Spend a few minutes every Sunday night to map out your weeknight schedule for the upcoming days, and write down your workouts in your calendar to help them stick. Make sure there's a healthy balance of fun, work, and exercise to keep your new schedule feeling fresh and doable.
Make it social: If you're concerned about falling off with friends you see regularly, get them involved in your new healthy habits! Plan a new kind of happy hour date with friends, hit up a fitness class with co-workers, or go for a long hike or walk before heading to your favorite restaurant with your beau over the weekend. Whether you're looking for a running buddy or a little healthy competition in a group class, fitness is more fun when you've got friends involved. And it doesn't hurt that you'll be less likely to bail on a workout if you'd be letting someone down.
Be realistic: Don't set yourself up for failure (or injury) by going overboard in the beginning of your journey by overtraining with two-a-day workouts. Going too hard too soon will only make you revert back to old habits and excuses. Even if you feel up to it, stick to the workouts you have set in place that make sense for your body and schedule. As working out becomes ingrained in your schedule and your strength and stamina improve, you can up the ante on the number of days you're working out.
A short workout still counts: There will be times when you have to be flexible; obligations arise, and you have to plan accordingly, but one of our favorite mantras is, "a short workout is better than no workout at all." Even 10 or 20 minutes of exercise can keep you on track and is worth the effort. For days when you're really pressed for time, try out one of these five-minute workouts that will still get your heart rate up and work your body. Time spent working out will only allow you come back to the project at hand with a fresh, clear perspective; trust me, you won't regret it.
For really targeting your tush, an exercise ball can be a big help. If you're over your standard routine of squats and lunges, you're sure to find a favorite in the following three moves.
I vividly remember my first introduction to hummus. Before everyone was enjoying it as a low-calorie, fiber-rich dip, I was a hip second-grader chowing down on refreshing hummus sandwiches at my family's favorite cafe by the beach. The hummus was smooth and creamy, the bread was perfectly toasted, and the sprouts and tomatoes were piled on high. On hot Florida days, it filled us up and hit the spot before we headed down to the water.
If you're tired of a vegan-friendly sandwich that doesn't satisfy, prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled, and layers of tasty veggies offer crunch, flavor, and important nutrients your body needs.
From Lizzie Fuhr, POPSUGAR Fitness
2 slices of sprouted whole-grain bread
2 tablespoons hummus
3 thin slices of cucumber
2 thin slices of tomato
3 slices of avocado
1/4 cup alfalfa sprouts
1/4 cup grated carrots
The post Personal Trainer Courses from EIF appeared first on Personal Trainers Training.
Let's be honest: crunches aren't the most exciting of exercises. And they're not always the most effective way to tone your abs anyway. If you're bored with your sit-up routine, here are 25 fun and effective moves to mix up your workout and tone your midsection!
- Additional reporting by Emily Bibb and Jenny Sugar
Source: POPSUGAR Photography
