Whether you go to the gym before work or fit in a workout during lunchtime, cutting the time you spend in the locker room can help. Throw these 10 gym essentials into your bag before you go; each will help you save minutes, from pre-workout prep to post-workout primping.
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For 9-to-5ers, taking a yoga class after work can result in eating a late dinner. If you're eating closer to bedtime, then cut back on heavy meat and dairy to help ease digestion, and prep meals in advance to make the process of cooking a quick one. With some advice from a few Ayurveda and nutrition experts, here are five ideas for quick and healthy suppers to make after yoga.
A homemade soup is often as easy as throwing ingredients together into a pot. Cook broth in advance to always have the makings of a soup ready to go, but if you're crunched for time, then use a low-sodium, store-bought version. This recipe for ginger-carrot soup is high in vitamin A, vitamin C, and manganese, which aids in digestion, plus it offers hydration after a sweaty yoga session!
Replacing a meat-heavy sandwich with a lighter veggie wrap can be easier on the digestive system to help prevent you from feeling weighed down after yoga. These vegan spiral wraps from Happy Healthy Life offer vibrant color, creamy hummus, and serious veggie power.
Keep reading for two more late-night dinner ideas.
Father's Day is just around the corner, and you're in luck, because we have the perfect gift — our POPSUGAR Must Have Special Edition Summer For Him box! We've already revealed one of the exciting items inside — these cool wooden Proof sunglasses — and there's lots more to help your dad, grad, or any guy in your life tackle Summer looking sharp, drinking well, and getting into BBQ mode. Sign up by May 28, and we'll make sure to get the box there in time for Father's Day!
Find out more and sign up for our POPSUGAR Must Have Special Edition Summer For Him box!
You sit down to a huge salad complete with mesclun greens and an array of veggies such as carrot shreds, cucumbers, diced red peppers, and cherry tomatoes — you even add chickpeas and sunflower seeds for protein. The fiber is supposed to fill you up and the protein sustains your energy, but an hour or so later, you feel famished.
If your salad is leaving you hungry, then add some extra fiber and protein by scooping a cup of cooked whole grains on top. Quinoa, barley, millet, buckwheat, or rice will beef up the calorie amount by about 200 calories, but you'll also be getting three to eight grams each of extra fiber and protein. Cook your whole grains in veggie broth for extra flavor, and add beans or chopped veggies while cooking for interesting texture and added nutrition.
Check out the chart below to see how these whole grains compare.
|Grain (1 cup cooked)||Calories||Carbs (g)||Fiber (g)||Protein (g)|
|Long Grain Brown Rice||216||44.8||3.5||5|
You know it's the right thing to do, but every once in a while, getting to a workout can feel close to impossible. A late night or a tough day at work can leave you wanting to cancel your fitness plans and have a date with your couch.
During these times, making time to exercise is even more essential, since it can restore endorphins, clear your head, and leave you with a sense of calm. If making moves to the gym is feeling difficult, then try one of these low-key ideas that start slow but might turn into a more intense workout session.
Go out for a walk: Start off on a leisurely walk, plug into your favorite inspiring workout playlist, and see what happens. Once you warm up a bit, you might find yourself on a brisk jog or alternating between a fast-paced walk and sprints.
Head to the pool: Planning on a pool day where you'll relax and cool off? All those bikini bodies might inspire you to get moving! What started off as a quick dip can easily turn into a few rounds of treading water or a ton of laps.
Stretch on your mat: Rolling out that yoga mat might be the only motivation you need. Once you move through a series of relaxing and restorative poses, your body might be feeling so great that you start moving through a few series of Sun Salutations to get your heart rate rising.
Start slow on a machine: Hop on the elliptical or a stationary bike, and start at a slow and steady pace as you catch up on your favorite show or magazines. Once you start to get into the groove, you might find yourself moving through your own short interval workout, alternating between periods of pushing your body of the max and rest periods.
How do you trick yourself into a workout? Tell me below!
Yoga may be blissful, but it isn't cheap! Depending on where you live, classes can run you an average of $15 to $20 a pop. Dropping $50 or more for yoga classes each week isn't an option for everyone, but we can all benefit from a regular practice. The Internet is bursting with free full-length classes or shortened yoga routines. If you're willing to pay a little, then you'll be able to view a greater variety of videos. Here are some sites to check out.
- Yoga Today: This site offers one free class each week, and if you're itching for more, download other classes for $4 each. You can choose ones geared toward your ability level, or choose by instructors you like. If you're really into it, pay $90 for a yearly membership, which includes unlimited classes. Store them on your computer, and follow along anywhere you happen to be.
- Yoga Journal: For beginners and advanced yogis, these videos, ranging in length from five to 35 minutes, are the high quality you'd expect from Yoga Journal. Some of my faves include the hip-opening sequence Bird by Bird and Heart Wide Open, full of chest openers.
- My Yoga Online: These videos may not be free, but they're dirt cheap. Pay $10 per month or $90 for a year for unlimited access to the entire library of videos for yoga, Pilates, dance, martial arts fusion, meditation, and workplace wellness. The site also offers samples of popular yoga DVDs such as Shiva Rea's Surf Yoga Soul and David Life's Transform Yourself With Jivamukti. Another plus: you can sample a clip before you buy.
Keep reading for more websites that offer inexpensive yoga classes.
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Getting bogged down in the muck of wedding planning does not need to consume all of your thoughts and zap your energy. This is a joyous time of excitement and celebration after all! Whether you're a few months out or you have just one week before your big day, these tips will help you keep calm, carry on, and feel like the best version of yourself when you say "I do."
Pencil in workouts: Just like any of your other appointments and obligations around your wedding, workouts need to be a priority during this time. Make appointments with trainers or hit up a Zumba class with a group of girlfriends; just make sure you get there. The last thing you want to do is binge exercise right before your wedding — or worse, regret any lack of effort on your part when you go to walk down the aisle.
Set healthy limits: Knowing yourself is integral when it comes to devising a healthy plan to prep for your big day. Going for a clean diet free of unprocessed foods is a straightforward technique to keep you on track instead of taking on a new diet with too many restrictions. If spending hours in the kitchen sounds like the perfect way to unwind, then feel free to experiment with a raw, vegan, or elimination diet. But if all the laborious vegetable chopping sounds like a waste of precious planning time, keep it basic, fresh, and simple. Above all else, set limits that are realistic and consistent. Don't set yourself up to fail, and know that it will take a little effort every day to achieve your goals.
Keep reading for two ways to de-stress right before your wedding.
Nina Dobrev's trainer Steve Moyer told us that the actress "likes to hit the abs." And it shows! Here are three of her favorite moves to strengthen and sculpt your midsection. We love the creative variation on the traditional plank. Watch the video to learn the exercises, and then try them on your own.