Take the guesswork out of your home fitness routine with a quick and effective workout. This high-energy session focuses on building strong arms, and its fast pace will keep you engaged, helping the time fly by. Turn on the accompanying Spotify playlist, grab a pair of light dumbbells, and a yoga or Pilates mat, and get ready to move. Keep reading for the full workout, plus the playlist.
Warmer weather can be great during the day, but when nighttime comes around, seasonal shifts like high pollen counts, stuffy nights, and active evenings can mess with our sleep routine. To make sure you get the right amount of sleep as hot weather nears, read these tips.
We hate to say it, but mom was right . . . It's time to start loving leeks. In season until the end of May, this green veggie is a diet dream. Not only is it low in calories (about 50 calories per cup) and packed with fiber, it's a good source of vitamin A and C. With a similar taste and texture to onions, leeks are a great addition to dishes like quiche, hash, or soup. Pick from one of these six healthy recipes and start preparing dinner with these steps — you only have until the end of May to do so!
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For a sweet treat that cuts back on calories, fat, and sugar, bake a batch of light and airy low-calorie red velvet cupcakes. While there's still a tablespoon of agave nectar used, the high-sugar content of traditional cupcakes is brought down with the addition of Stevia to the mix. This recipe only makes four cupcakes total, but consider it a blessing — this way you won't be tempted to chow down on all the leftovers lurking in the kitchen.
Keep reading for this sweet Stevia cupcake recipe.
Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll likely end up with aches, strains, and injuries that could keep you from lacing up your sneakers at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or road.
- Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner.
- Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back.
Keep reading to learn more about your running form.
Just as important as it is to fuel up before you exercise, don't forget to eat a little something once your workout is complete. Your body needs a combo of protein and carbs to build and repair muscle and quickly recharge lost energy. Don't go overboard and consume so many calories that it cancels out the ones you burned while sweating it out. Here are some ideas for post-workout snacks, all under 150 calories.
- 4 oz. lowfat cottage cheese (81 calories) mixed with half a cup of diced fresh pineapple (41 calories): 122 calories
- One extra small apple (53 calories) with one tablespoon peanut butter (94 calories): 147 calories
- 15 baby carrots (53 calories) with two tablespoons of hummus (70 calories): 123 calories
- One Horizon organic mozzarella cheese stick (80 calories) and 15 grapes (51 calories): 131 calories
- 6 oz. container of Peach Chobani Greek yogurt: 140 calories
Keep reading for more post-workout snacks.
When it comes to working out, we all have different styles. You may try to fit in a short workout whenever you have a few minutes, or you may like the discipline — and results — of scheduling an hour-long workout into your daily routine.
Whatever your workout style, it's smart to try and get in the minimum amount of exercise — 150 minutes per week, according to US guidelines — in order to help reduce risk of disease and reap the other benefits of exercise. So tell us: do your weekly workouts make the cut? How long is your typical workout? Tell us what your favorite workout is in the comments!
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