Here's something you're going to love: a total-body workout you can do without even having to stand up. That's right, for those days you're feeling a little lazy (it happens to the best of us), we've created an efficient series of exercises you can do in the comfort of your pj's. But before you write this off as easy, try it for yourself. There's a whole lot of burn and bum work, but hey, at least you can skip the gym — just this once!
Love it or hate it, coconut is here to stay — especially when it comes to healthy bites. Found in everything from curry to cocktails (yes, cocktails), coconut is finding its way into many recipes as a nutritional boost and dairy substitute. Coconut oil is thought to treat skin conditions and raise good cholesterol, while coconut water is loaded with electrolytes. Just in time for Summer, we found 14 recipes that are tropical to taste yet friendly on your waist. Now get to it!
You already turn to POPSUGAR Fitness for the latest on workouts, fitness gear, and tips on healthy living, but we don't stop here! For an extra dose of all things fitness, find us on Pinterest, Facebook, Twitter, Instagram, Tumblr, and Google+. Whether we're sharing our favorite running shoe or new moves from celebrity trainers, here's how find us:
Get inspired on Pinterest: We're always pinning printable workouts, healthy recipes, inspiring yoga photos, and fitness tips to help us at the gym.
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The next time you head to the drugstore, be sure to add tea tree oil to the top of your list. With its ability to cure everything from poison ivy rashes to acne, this oil is up there with magic when it comes to natural remedies. An Australian plant extract, tea tree oil acts as both a topical antibacterial and an antimicrobial agent. While we even use it to clean our yoga mats, here are the three reasons why this powerful oil is the star of our medicine cabinet.
If you're struggling with dropping those last few pounds, then ditch the diet and race to your dream body — literally! Instead of getting frustrated, sign up for a race and start seeing results. Unlike the gym or diets, entering a race will keep you on track and motivated. It doesn't have to be a marathon, either; there are several beginner-friendly options like triathlons and 5Ks just for women. Between the deadline and a training plan, there are a lot of reasons why a little competition should have you well on your way to your fitness goals.
Instead of sticking to your usual running routine this week, challenge your legs with a swim. Similar to running, swimming is an optimal cardio workout and an impact-friendly way to cross-train. A total-body workout, this intermediate swim includes sets geared specifically at your legs. Substitute it for one of your weekly runs, or use it to train for your next triathlon. It's a tough one, but your legs will thank you!
Add a walking lunge to your workout and step right into those short shorts! Considered a basic lunge with a boost, this move not only works your glutes, hamstrings, and quads; it tones your biceps too. With a pair of dumbbells and an open space, walking lunges will tone both your arms and legs in one simple move, here's how!
You can easily modify this move for beginners without weights, keeping your arms by your side.
Have five minutes to spare? Take your posture from poor to perfect with this quick back workout. Combining a variety of exercises from yoga to weights, this sequence will not only improve your posture, but it will help your runs, too. Beginners, try doing each exercise for 30 seconds and, when needed, rest in a 30-second Child's Pose. For an advanced version, complete each exercise for a minute, finishing with a long stretch.
Number One: Superman Lifts
Make this move more challenging by holding a stability ball between your legs.
Number Two: Warrior 3
Keep reading to see the rest of the workout.
If you're new to lunges or looking to add a basic exercise to your fitness routine, then consider a reverse lunge. Compared to a basic lunge, this exercise places less stress on the knees while still toning your entire leg. Better yet, once you're familiar with the movement, you can increase the burn and improve balance with the addition of dumbbells. Read how to do a reverse lunge below!
If you already start your day off with breakfast, you're on the right track, but are you are making the smartest choices? It's often favorites like bagels and granola that offer a boost in energy (cough, cough, they are loaded with sugar) but aren't necessarily the best option for your waistline. Because breakfast really is the most important meal of the day, start your morning off with these smart swaps to keep you on track for the rest of the day!
Love 'em or hate 'em, protein powers are known to boost energy levels, build endurance, and provide important nutrients. Although most women don't necessarily need the hefty doses of protein these powders provide, they make a great breakfast shake or on-the-go meal. They are also perfect after an endurance workout — especially strength training — aiding in the body's recovery and muscle breakdown repair. Now, with so many options, like gluten-free and superfood additions, powders are no longer just for the buff and bodybuilders. A fan of these convenient powders ourselves, we often mix them with fruit and nut butters to assure the chalky taste is gone for good. We want to know: are you a fan of these protein-packed powders? Whether you're a gym-goer, vegetarian, or simply too busy to cook, let us know in the poll below!
If you're looking to challenge yourself both in and out of the water, grab the girls and sign up for a triathlon! Between the swim, bike, and run, triathlons are a great way to get into shape and test your athleticism. But, you don't need to be a seasoned athlete to sign up; we found three races fit for ladies of all levels. From the Mermaid Series to the Iron Girl, each triathlon offers something unique and often tunes and tapas too!
Triathlons
Swimming or biking not your thing? Consider signing up for a half marathon or mud run with the girls instead.
Attention nail-biters, this post is for you! Aside from being a fashion statement, nails are an important part of your overall health. In fact, discoloration, indentations, or opaqueness can often be signs of more serious conditions such as anemia, hepatitis, or lupus. Keep these five tips in mind for the healthiest nails yet.
The next time you're at the gym, elevate your workout with box jumps. A popular exercise among athletes and in CrossFit workouts, box jumps test speed and agility while also increasing your heart rate. To do this plyometric exercise, all you need is a box (solid or padded) or an elevated platform. Depending on your fitness level and goals, use a single box to improve your agility or stagger boxes for obstacle-testing efficiency. Before you get jumping, keep these tips in mind:
Forget cleaning up your fitness act; it's time to get dirty! Leave the pavement behind, and get fit with your girls in a mud run. Not your average race environment, these courses are filled with muddy obstacles to challenge your strength and agility. No need to be embarrassed, either. These races are only for the girls, so those tutus and tiaras can make their appearance outside your costume box. When all is said and done, (we promise) you'll be guaranteed a good laugh and an active adventure with your girlfriends. What more could you ask for?
Mud and Obstacle Runs
Side lunges offer a new take on regular lunges. They allow you to work your hips, glutes and thighs a bit differently than traditional squats and lunges while still targeting the major muscles of the lower body. They offer a really good workout and are friendly on the knees, reducing the risk of injury. First, start with your body weight. Once you get the movement down, add dumbbells for more of a challenge. Here is how to do them:
This Summer, make swimsuit season even hotter with the addition of spice. It's true; spices curb your appetite, leading to a hotter you — no pun intended. According to Kate Geagan, MS, RD, author of Go Green, Get Lean, herbs and spices can play tricks on your sweet tooth. Adding a spicy combo to your meals expands your palette without extra calories. It may also decrease the amount of salt, fat, and sugar you use, keeping you satisfied without sacrificing flavor.
Take red chili peppers for example, research has found that sprinkling them on meals curbs your appetite because capsaicin — the heat factor — not only reduces hunger, it increases energy levels too. Try adding a spice rub to your meal's protein or a dash of cinnamon in your next cup of coffee. Because cravings are so overrated . . .
Get this, jet-setters: aside from renting movies at your next hotel stay, you can rent workout gear. Yes, leave those kicks behind if you're planning on staying at any Westin or Fairmont Hotel, because you can now "borrow" workout apparel and footwear. For a small fee of $5 or $10, you can borrow clothing and sneakers from top brands like Reebok and New Balance. These packages include a t-shirt, capris, and running shoes in your size (the Westin program also includes new socks that you can keep). At the Fairmont, you can also request to have an MP3 player — playlists included — and a yoga mat ready at check-in.
Sure, the idea of making our carry-on light is appealing, but we're not quite sure if we're sold. Workouts involve sweating, and this time it wouldn't be in our own shoes or even pants — hmmm. But it's a cool concept, especially if you forgot something or randomly decide to hit the gym. Let us know what you think: is this service a little too good to be true?
It's time to redefine what it means to have a girls' night out — with a run! Forget heading to the movies this Friday night and start training for a half or full marathon. More like a dance party, these races take place in fun locations, require tons of girl power, and are nothing short of bright costumes. Making fun the main priority, there's no doubt this type of competitive spirit will bring you closer to your gals while helping you stay fit too. Check out the 5K, half, and full marathon races we found throughout the country; the hardest part will be deciding if you'd rather be rewarded at the finish line with bling, bubbly, or both!
