Fat Loss Weight Loss 

The Smoothie Diet – Smoothies For Weight Loss And Incredible Health

Product Name: The Smoothie Diet – Smoothies For Weight Loss And Incredible Health Click here to get The Smoothie Diet – Smoothies For Weight Loss And Incredible Health at discounted price while it’s still available… All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors. The Smoothie Diet – Smoothies For Weight Loss And Incredible Health is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake…

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Fat Loss Weight Loss 

The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss

Product Name: The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss Click here to get The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss at discounted price while it’s still available… All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors. The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60…

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Fat Loss 

Sprinting For Fat Loss: Part 3

Sprinting For Fat Loss: Part 3 (the workout & sample weekly program) | John Alvino Source by redfernstudio

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Weight Loss 

Print It: Treadmill Intervals

Many times, the efforts you put into your workout go to waste because you eat the wrong things before and after the gym. Your workout can only prove effective when you team it with the right foods. Here are some tips on what to eat before and after a cardio workout. Source by anastasiabroton

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Welcome to Your Clean-Eating Plan For 2017

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Eating clean is easy when you have all the ingredients on hand. Our 2-Week Clean-Eating Plan sets you up for success with easy-to-make and delicious recipes, printable shopping lists, and a weekly rundown of what to prep, make, and save. The plan, created by the registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition, focuses on whole foods — fruits, veggies, whole grains, healthy fats, and lean proteins. You’ll eat three meals, a snack, and a treat daily. That’s right! Eating clean doesn’t mean denying yourself of foods you love. The plan is alcohol-free, but you can have your morning cup of caffeine provided you drink it without cream since the the plan is dairy-free.

The meals, with snacks and treats included, add up to about 1,600 calories per day. The carb, protein, and fat ratio is close to 50:20:30. The carbs are all whole grains so they’re high in fiber. The protein is lean, and the fats are primarily plant-based. And all the food is tasty.

How the Plan Works

The 14-day plan is divided into two weeks, with a separate shopping list for each.

Week 1 Shopping List
Week 2 Shopping List
The first day of each week is your prep day when you wash, chop, and store the many ingredients you will be cooking with throughout the week. On your prep day and during the week, you will prepare extra servings of some ingredients to use later in the week. Talk about convenience.
Week 1 Daily Rundown
Week 2 Daily Rundown

While you can start the program on any day of the week, you need to follow it in sequence since this plan uses leftovers throughout each week. To help you prep and plan, we have created a rundown of the daily meals and a to-do list for each week. Think of this as your cheat sheet: print it out and put it on your fridge so you can easily follow along.

Prep Ahead For Ease

Prep days are important, and honestly, we think the commitment of planning ahead will help you stick to the program. On days one and eight, there is plenty of slicing and dicing to be done and a good amount of cooking. Plan to set aside two to three hours for prep and cook time. It’s also a great idea to think about a day in the middle of the week that might work for doing a small amount of prep for the end of the week.

Tips For Success

Clean Out Your Fridge: Since you will be buying a bunch of fresh ingredients and then making fabulous meals with all this yummy food, you’ll need ample storage for both the ingredients and the leftovers. Take some time to create space in your fridge to make this process easier. Trust us. We learned from experience.
Shop Early: Plan your grocery shopping day one day ahead of your prep day, if possible, since shopping and cooking all in one day can be a little daunting. And since you are only shopping once each week, you will be freezing some of the meat on the plan. Just make sure to start thawing those items the day before, but don’t worry — we remind you about it in the daily rundown.
Bulk Bins: Shop the bulk bins to save money by ensuring you have just the amount you need and no more. Look for nuts, seeds, spices, tea, dry goods, and even chocolate in the bulk bins of your local grocery store.
Clear Containers: Store prepped produce and other ingredients in clear containers. The more you can see what’s in the fridge, the more likely you are to eat it and not forget about it!

We’re sure you have a few questions, so do check out our Frequently Asked Questions, and hopefully you will find your answers there.

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Feeling Fit? Here's How to Challenge Yourself More in 2017

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I am a planner and I like setting goals. In fact, I need them. Especially when it comes to my fitness life, specific goals keep me motivated and active. Finding new challenges to keep your workouts feeling fresh can be difficult when you’re already pretty fit. Nothing beats the beginner’s mind when it come to tackling a new fitness goal. I remember when I started running, building up to the 5K mark was beyond motivating; when I hit that distance, I was left with the question of what’s next? But you guys, the fitness world is so large — you can always find new challenges. With that in mind, here are a few ideas to consider as you turn your thoughts toward all the possibilities 2017 has to offer.

Running

Up your distance. If you finished a 5K sign up for a 10K. Just conquered a half-marathon? Train for a marathon, with the emphasis on train. Increasing your mileage should always come with a plan that slowly builds to ensure you don’t try to conquer too much too quickly and sideline yourself with an overuse injury, like runner’s knee or shin splints.
Try a tri. Mix up your training and sign up for a sprint-distance triathlon and really dedicate yourself to cross-training by adding swimming and biking into your weekly routine. If you’re intimidated by swimming, sign up for a class or find a group that does open-water swims.
Race with a relay team. Round up your like-minded friends and create a team for a long-distance relay, where 12-person teams cover 195+ miles over a 24-hour time period, like Oregon’s Hood to Coast or a Ragnar Relay. These races mix the sleep-deprivation silliness of a slumber party with teamwork and distance running. Trust me, it’s a great combo.

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In the Gym

Go heavy with power lifting. Lifting heavy weights is a great full-body workout. Find a gym that offers courses on power lifting and learn the differences between snatch, clean, and jerk as you heave barbells loaded with weight to your chest and above your head.
Master the pull-up. Leave the weights behind and finally master the pull-up. This ultimate bodyweight exercise feels elusive to many women, well at least me, and pulling off five pull-ups is an excellent challenge to work toward. Yeah, this is on my list for 2017.
Push your push-ups and conquer the burpee. You don’t need to leave the comfort of your home to get stronger when you focus on push-ups — here’s a 30-day challenge to work up to 50 push-ups. If burpees are your nemesis, try this burpee challenge that builds to 100 reps.
Get classy. Push yourself out of your comfort zone and try a new group fitness class, preferably a workout that is out of your comfort zone — the activities we tend to avoid are often really beneficial. Hip-hop aerobics, yoga, indoor cycling, Pilates, Megaformer, boxing — the options are endless especially if you add some studio fitness classes into the mix. Heck, push yourself to try a new class once a month. You just might find your new jam.
Certify your passion. Do you love yoga? Do you go to SoulCycle almost daily? Take your passion and get certified to train other people and inspire them to love what you love.

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Take It On the Road

Take a hike; a long, long hike. Backpacking might not be considered a sport, but hiking for days and carrying all you need to survive is a physical challenge. And one that can take you to some amazing places. Spending time in nature is great for your mental health, too. Check out the John Muir Trail in California, the 2000 miles Appalachian Trail that runs from Georgia to Maine, or shorter trails in our beautiful National Parks.
Ride a bike — anywhere. Hop on your bike weekly to run your weekend errands, sign up for century ride (yeah, that’s 100 miles), or a fund-raising stage ride like AIDS/LifeCyle Ride.
Start a community. Gather your like-minded friends and create a group dedicated to the activity you love, be it running, hiking, or cycling. Non-competitive clubs can be equal parts social and sport, and are great way to get your sweat on with a group.

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Strong Abs Start With This 7-Minute Workout

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Get the printable version of this seven-minute HIIT workout here!

When it comes to high-intensity interval training (HIIT), the pros definitely outweigh the cons. While it may feel unpleasant to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT helps you blast more belly fat, save time, and burn way more calories (even after your workout is long over) than a lower-intensity workout alone. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that a few minutes of training at almost your max can accomplish all of this in way less time than a traditional workout. How much less? Try just seven minutes total.

The ACSM’s interval workout consists of 12 exercises, which should be done at an intensity of eight on a scale of 10; each exercise lasts 30 seconds, with a 10-second rest in between. Repeat the circuit if you’d like a longer workout. Keeping the intensity up — and the rest periods short — is key, so keep reading to learn the moves and then get going! You’ll need a mat and a chair or bench.

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The Easy Eating Formula For Getting Rid of Body Fat

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If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you’d much rather have a sleeker midsection, as a mom of two, I can totally relate.

Although it’s impossible to spot-reduce fat from specific areas, we’ve enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly “skinny fat” woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. “Food is your foundation, and fitness is the accessory,” says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.

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Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. “You can’t go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat.” There are only two foods Christmas says to avoid — processed foods and alcohol — since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.

What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.

45-minute walk-run-sprint interval workout for beginners
10-minute HIIT video from celeb trainer Astrid McGuire
60-minute walk-jog workout
7-minute workout that targets belly fat
20-minute full-body HIIT video workout
30-minute pyramid interval workout for the treadmill
Tush-toning interval workout with hill repeats

And once the belly fat begins to dissolve, you’ll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you’re starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.

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New to the Gym? Make It Less Intimidating With These Tips

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Prior to this year, I had never set foot in a gym. Weird, right? I know, I know. Though fitness is now a part of my everyday life, I started with running, then yoga, then studio fitness . . . I was always intimidated by the gym. Would it be full of super meaty, ripped dudes pumping iron and side-eyeing me and my five-pound hand weights? Or super sculpted and svelte babes with some kind of crazy strength routine their personal trainer made just for them? What do I even do with the machines? They look like torture devices!

I’d consider myself to be a pretty awkward person in general, so as a complete newbie, I anticipated a lot of social anxiety vibes when I stepped into Equinox for my first gym day (not to mention a huge fear of having ZERO idea about what to do once I actually got to the gym). Fortunately, my experience this year was far less scary than I had predicted, and I learned some things along the way.

If you’re nodding your head saying, “Yes, that’s me,” and “They really ARE torture devices!” then I’ve got you. These tips will help you feel more prepared so you can get the most out of your experience. You’ll be a gym rat pro in no time!

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Pump yourself up. Before you even leave your house, remind yourself of your goals and why you got this membership in the first place. A few words of intention and a quick pep talk can clear your mind of any anxiety or jitters that may be making you feel intimidated. Remind yourself: you are STRONG! Your decision to start working out means you’re stronger than you know.Bring a buddy. This one doesn’t need much explanation — bring a friend! Whether they’re new to the gym as well or an expert who can take you under their wing, it’ll help so much to have a pal there with you (and know that if you don’t have a friend to bring with you, that’s OK, too!).
Make a game plan. Going in with zero idea of what you’re going to do won’t end well; this is one of the aforementioned lessons I learned, but I learned it the hard way. If you have no idea how to use the machines, and no one has ever taught you a gym routine, you’ll end up on a treadmill — walking — and if you’re like me, you’ll be really mad at yourself. Do a little research: use one of POPSUGAR’s printable workouts, or bring your favorite workout program with you on your phone (like BBG or Tone It Up), and follow one of those routines. Knowing what you’re going to do ahead of time and having that intention makes you feel less aimless, lost, and insecure.
Pump the tunes. Headphones are everything in the gym, in my opinion. You need your music to pump you up and make you feel strong — and more comfortable! A good gym playlist can help ease tension and fuel an awesome workout.
Try a trainer. Some gyms offer you a free personal training session when you start your membership (Equinox is a prime example of this). I used this time to pick up some tips and tricks and learn how to use the machines. See if you can book a session or just ask a trainer how to use a machine — one quick lesson could set you up for so many more workouts so you can optimize your gym membership.
Start with classes. If your gym offers group fitness, this is an awesome way to get into the swing of things (and definitely how I started!). You’ll have a trainer telling you exactly what to do, and the benefit of the group fitness experience.
Don’t be afraid to ask questions. Don’t waste your time feeling afraid or nervous. Ask someone who looks like they know what they’re doing, or anyone on the gym staff — that’s what they’re there for! Their end goal is for you to get healthy and love the gym, which you obviously can’t do if you’re floating around aimlessly or too intimidated to come back.
Snap a selfie. Before you roll your eyes, let me explain (then you can go back to rolling your eyes). For many women, a gym selfie has nothing to do with vanity — in fact, it can be quite the opposite. Taking a picture before or after your workout can inspire confidence, build up your self-esteem, and keep you accountable for your workouts going forward. In fact, these pictures can be so effective, trainers actually encourage gym selfies!

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This Is the Year I'm Actually Going to Run a Marathon

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This is the year I’m actually going to run a marathon. There. I said it! In fact, it’s one of my New Year’s resolutions. It was last year’s, too . . . but I chickened out. Now, before all you millions and billions of strangers (hey, guys!), I’m claiming it: I WILL run a marathon in 2017.

And now that I’ve said it, I can admit that I’m completely terrified. Though I ran my first five half marathons in less than two years, this is a big, lofty, scary goal for me. Instead of leaving one huge, daunting goal looming in the distance of 2017, I decided to give myself more actionable objectives to better structure my year for success (hello, I’m an A-type, nice to meet you).

And I know it might seem like I’m a fitness editor, and that this is no big deal since I work out literally every day, but please keep in mind that in 2014, I couldn’t run a mile in under 15 minutes without stopping to take several breaks. I’ve proven myself wrong before, broken down walls internally, and surprised myself in ways I never could’ve dreamed of — and if I can do it, anyone can do it!

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Are you thinking of taking on this big challenge in 2017? Let’s do it together! Here are some benchmarks I’m giving myself to set myself up for my first big 26.2 . . . and all the miles leading up to it.

Buy the damn bib. Step one of making sure I don’t back out of something: spend a lot of money. How else do you think I get up at 6 a.m. for SoulCycle? I can’t lose $32! Once you commit financially, you’ll be less likely to back out. I have my sights set on the Big Apple, so I’ll most likely be signing up for a Team in Training to get myself a spot in the race.
Get a second opinion . . . on shoes. Earlier this year I went on a run with Nike running coach Blue Benadum (he’s run almost 60 marathons!). And although I’ve done some shoe fittings that indicated I need more of a stability shoe, he analyzed my mid- to forefoot strike and told me I was wearing too much cushion in the heel. Apparently it’s time for a reevaluation! Ultramarathoner and coach Robin Arzon also emphasized to me the importance of choosing the right shoe, so I’ll be going through several fittings. Checking this off my list will help me feel more prepared and secure in my decision.
Schedule out other races this year. One way to make this race less scary is to schedule a handful of longer races and half marathons before the date of my full marathon. I’m already registered for a 10.6 miler at the Big Sur International Marathon (yay for checking things off my list of goals!), and I’m hoping to do a Disney half marathon at some point, too. Although these will still be HUGE victories and major goals for me (it’s still a lot of miles!), compared to the big race, they’ll be my mini victories along the way — or as Robin Arzon calls them, “micro successes.
Commit to cross-training. This race isn’t just about running — I want to make sure my body is strong enough and my endurance is *all the way up* so that I don’t feel destroyed at the end of this thing. I especially need to focus on my leg strength, as I have some run-induced patella inflammation that could potentially sideline me. Physical therapy, leg day, and foam rolling will be of the utmost importance this year.
Don’t wait for a certain date to start training. I talked with 11-time Ironman finisher and coach Marni Sumbal about this new adventure I’m embarking on, and this was her advice: don’t wait, start now. “Think of every day between now and your future half marathon as available time to get stronger and improve your endurance.” It made so much sense — waiting to start training is like procrastinating on a project you’re afraid of. I’ve already started running a little bit more than usual to get 2017 off on the right foot.
Choose the right training program. Although I plan on starting my training nearly a year in advance of my marathon, you can bet I’ll be following a strict beginner marathon training program about five months out. Commitment to this program is a goal within a goal.
Make mental health a priority. I may or may not have an emotional breakdown during training — knowing that ahead of time and preparing for “the worst” in a sense will remind me to cut myself some slack when things don’t go according to plan. Don’t beat yourself up if you miss a run, or you don’t make a certain time, or you don’t feel your best on one of your training days; this is a marathon, not a sprint! Literally! Your commitment to this huge physical and mental goal is a gift to yourself; you’re celebrating your health and your body, so don’t get hung up on missteps or bumps in the road, and cherish every step on your journey to 26.2.

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