"Not everyone has a lot of time in the morning. That's why I love [this] cinnamon apple smoothie, which has good, natural fats, a punch of protein, and a wallop of fiber to keep you full longer, as well as natural sugars and electrolytes," Erin says. "What makes this great for people on the go is you can even make this the night before and have it ready to grab in the fridge in the morning." Adding ground flaxseed helps makes the smoothie a substantial drink that gets thicker as it cools in the fridge overnight, meaning it will definitely keep you full for hours.
If the Color Run hasn't already come to your city, it's probably in the works. This popular 5K is sort of like a crayon box exploding. As participants make their way through the course, they pass through six different color stations — blue, green, pink, purple, yellow, and orange — where volunteers throw colored powder onto runners. As you can probably already tell, this is a fun run that welcomes all ages and athletic ability; but just because it's fun doesn't mean there shouldn't be some prep involved. After running it for ourselves, here are some insider tips on how to prep and what to expect when doing a Color Run!
- You don't need to be a runner: The Color Run is a beginner's dream: it's not timed, families and children are welcome, and there's a designated walking lane. Serious runners, take note: unless you are part of the lead pack or especially good at dodging crowds, you probably won't be able to run for time. During our run, the sheer amount of participants coupled with the stop-and-go color stations and the small size of the running lane made it difficult to consistently run any faster than an 11-minute mile. If you've never run continuously prior to the event, this is a great pace for a beginner runner. If you'd like to try and run the entire course, get started on a Couch to 5K plan at least two months before the Color Run.
- The earlier, the better: With more than 10,000 entrants, it counts to be early when it comes to the Color Run. Because registration fees increase as the day of the event draws near, make sure to sign up early (registration starts around $45). The week of the Color Run, pick up your bib packet in advance; otherwise, expect to be waiting in a long line when you arrive the day of the run. For those who are hoping to set a new PR, show up a few hours before the start in order to position yourself in the lead pack. If not, you'll be stuck behind thousands of people you'll later have to maneuver around once you make it past the starting line. But really, this run is not about going fast — take your time and enjoy the experience!
Find out whether or not that color comes out and even more tips after the break!
We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!
Guys, I have a confession to make. I'm obsessed with running — the gear, the feeling of exhaustion after a 10-miler, and, of course, the best lady runners around. Namely, Kara Goucher. I've been following Kara's career for some time now and am amazed by her resilience. Not only has she recovered from several injuries with plenty of grace, but she also was able to bounce back after the birth of her son, Colt, in September 2010 and run the 2011 Boston Marathon (the MOST elite of races) just about six months later. Did I mention she placed fifth, too?
But Kara's career is more than just a marathon or two. In fact, she didn't even race the 26.2 miles until 2008 — she was a World Champion middle-distance racer before that. But now that she's got all that mileage under her belt, she spends time penning awesome books, talking with her fans, and, of course, running. (It is her job, after all.) Just a few weeks ago, Kara placed fifth in the Rock 'n' Roll New Orleans Half Marathon, placing an impressive fifth despite coming off of a heel injury. (Damn, girl!) We chatted with the champ about training with her bestie, how she takes care of her skin with all those showers, and her top advice for beginners — especially Self's very own Running Virgin, Ms. JD Rinne.
Are you a newbie runner, too? It's easy to get intimidated, but don't let yourself, Kara says. Odds are that after your first race, you'll get hooked, she adds. More importantly, Kara told us, "It's OK to walk; that doesn't mean you're not a runner. You're still a runner."
There’s nothing like the warm, fuzzy feeling you get when passing out gifts to the ones you love. Except maybe the incredible, thrilling rush that comes from scoring those gifts during the most invigorating shopping season of all!
This year, our friends at T.J.Maxx, Marshalls, and HomeGoods are giving you more reasons than ever to celebrate your holiday shopping victories — by creating a series of fun and inspiring gifting “missions” that you can tackle weekly for a new chance to win!
Readers as well as our favorite lifestyle bloggers will be invited to participate in five missions across T.J.Maxx, Marshalls, and HomeGoods stores, then simply share their experience via Twitter using the hashtag #TheGifter. Each week, one winner will be chosen to receive a $500 gift card! You can also visit #TheGifter holiday gifting hub to explore an ever-evolving gallery of amazing gifts at amazing values — check back often for fresh inspiration and fun ideas.
Make this holiday shopping season your most triumphant yet! The missions are already under way, so start making your gifting list, and click here for more details.
Last weekend at the Natural Product Expo West in Anaheim, everyone was buzzing about the chia seed. Though small in stature, the chia seeds offers a big boost of fiber, protein, and anti-inflammatory fatty acids, omega-3s. On their own, the seeds can taste a little bland, but the creative ways each of these products uses chia makes them worth the purchase.
From your favorite food and drink to an all-star day on the field, spills and splats can put a serious damper on the most magical of moments. Even worse is putting an unsightly stain through the washer and dryer only to discover it survived — next stop: wardrobe oblivion.
Thankfully, Clorox 2 Stain Fighter & Color Booster offers a way to save your precious garments so you can savor life down to the merriest yet messiest of times. Fighting tough stains like berry juice, grass, ink, and more is easy when you use the power of Clorox 2 as a pre-treater or through the wash. Not only does the TripleSolve™ Technology attack stains three times in every wash to remove tough stains the first time around, it also brightens and whitens so clothes come out looking better than ever. Click here to take a closer look at how it works now.
So go ahead, get dirty — and live fearlessly! But first, take our poll and tell us which kind of stains you need the most help with. You’ll automatically be entered for a chance to win a new washer and dryer courtesy of Clorox 2!
Yoga is great for calming the mind, but this ancient practice can also give you a strong and sexy body. With the arrival of warmer weather comes the promise of beach time during Spring break and beyond! Prep for your bikini time with these 12 challenging yoga poses that will tone the butt, thighs, abs, and upper body. Follow this sequence through on the right side, and then repeat on the left.
There's nothing better than being at the gym or out on a run when an old Jock Jams song comes on the shuffle. It always manages to pump me up and help me push through with a big smile on my face. If you share this sentiment, you're in luck! I've pulled 90 eclectic tunes from the '90s that can give an old-school lift to your a workout routine. Before downloading our '90s Spotify playlist, make sure you check out each of the music videos in the slideshow to get your '90s goodness — and have a solid laugh to boot! Time to grab your scrunchies and bust a move.
You will need to download the free Spotify software or app to listen to our playlist.
If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 12-week training schedule that adds miles safely. There are cross training and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.
Keep reading to see this beginner's 12-week training schedule.
If you're normally skipping breakfast, here's your final wake-up call to stop. Eating breakfast not only aids in weight loss, but also gives you the energy you need to tackle your day. Skipping breakfast "is a killer," warns registered dietitian Erin Palinski, a spokesperson for ZICO Coconut Water. "Not only are you depriving your body of nutrition after not eating for an extended period of time, but you're also making it more likely that you'll overeat at lunch and/or dinner." If you're tired of the crash you get from not eating enough or eating too many refined carbs early in the morning, your breakfast habits need a revamp. We asked a few expert nutritionists and dietitians to weigh in on eating healthfully in the morning; read their tips (and delicious breakfast ideas!) below.
Eat soon: Even if you save your relaxing breakfasts for weekend mornings, you should still try to incorporate some breakfast time into your morning routine. "It's important to eat within an hour of waking," says nutritionist Melissa Costello, author of the Karma Chow Ultimate Cookbook. "Just a cup of coffee and a banana or energy bar [while] running out the door will sabotage our health efforts by creating sugar highs and lows, which will leave us craving sweets." Instead of waiting until the last minute, control cravings by eating shortly after waking, Melissa advises.
Eat light to heavy: Nutritionist and author of The Beauty Detox Solution, Kimberly Snyder's advice to her clients is simple: save the heavy foods for last. "This is a tremendously important part of maintaining energy throughout the day. If you eat heavy foods first, your body struggles to digest them and other foods get trapped behind. You end up wasting huge amounts of energy on digestion," Kimberly warns. "The fix is simple — eat foods light to heavy, both throughout the day and at each meal, which preps your body for optimal digestion."
Make it a carbs, protein, and fat mix: Worse than not eating breakfast is eating the wrongs types of foods. You need a meal that will keep your energy up and help you stay full throughout the morning, so go for foods that are a mix of complex carbs, proteins, and healthy fats, Melissa says. "This will help balance [your] blood sugar for the day." Need some breakfast help? Get a few nutritionist-approved breakfast ideas after the break.