POPSUGAR Fitness - High-intensity interval training, otherwise known as HIIT, can be as intense as it sounds. You're putting in maximum effort for short bursts of time and only have brief periods of rest. It's a cardio-based style of exercise that, if done consistently and with proper eating habits, may help you build lean muscle and shed fat - belly fat specifically. HIIT can also be done as a … [Read more...]
If You’re Trying to Cut Down on Sugar, Follow This Dietitian’s Hack For Ordering at Starbucks
POPSUGAR Fitness - If you think when the Starbucks Pumpkin Spice Latte rolls out is the most wonderful time of the year, we feel you! There's something about cupping your hands around that hot, steamy, Autumn-spiced goodness. A 16-ounce Grande PSL made with two-percent milk and topped with whipped cream will run you 380 calories, but registered dietitian and yoga teacher Emily Cornelius warned … [Read more...]
If You Have a Nighttime Snack, Here’s What You Should Eat
Blog – Cathe Friedrich - Do you enjoy a nighttime snack before bed? Some dietitians will tell you to shut down the kitchen after dinner and let your body fast until morning. Preliminary studies suggest that intermittent fasting, depriving your body of food for at least 14 hours, has health benefits. For one, it appears to turn on autophagy, the elegant process cells use to clean up old, damaged … [Read more...]
Yes, You Can Drink Wine on a Low-Carb Diet, but Take This Dietitian’s Advice
POPSUGAR Fitness - If you've decided to follow a low-carb diet, you know there are some foods you'll need to limit or even restrict. So, what about wine? Your drink of choice isn't off the menu completely, but you'll need to be mindful about the type of wine you're drinking, as well as how much. If you choose a particularly sweet wine, it's likely higher in carbs, and the empty calories could … [Read more...]
My Reading List and Thoughts on the Last 29(!) Books I’ve Read
Runs for Cookies - I was planning to write an update on my 40 Goals by 40 Years Old List (one of the goals was to read 40 books), and once I got started, it was getting longer and longer as I listed the books. Then I decided that I'd better just make this its own post. Here, I can list the books I've read since I started this reading goal as well as share my thoughts on each one. Because of this … [Read more...]
Vitamins and Minerals for Good Nutrition: What Does Dietary Reference Intake Mean?
Blog – Cathe Friedrich - To understand how much of a macronutrient or micronutrient you need daily you must understand the concept of dietary reference intake. Vitamins and minerals, also known as micronutrients, are the co-factors your body uses to run critical chemical pathways within the human body. Unlike the three macronutrients – protein, carbohydrates, and fat – that you need in … [Read more...]
You’ll Be Inspired to Sweat After Seeing These 15 Amazing BBG Transformations
POPSUGAR Fitness - If you've never heard of Kayla Itsines and her BBG fitness programs, you're about to see that this fitness program can yield serious results. Scroll through these transformation photos to see what happened when 15 women combined these 28-minute home workouts with dedication and consistency. Related: … [Read more...]
The Best Cross Country Practice Ever
Runs for Cookies - Hardcore speed work today. I wish I could say that I am referring to my own speed work today (I haven't done speed work in FOREVER), but I am actually referring to my cross country kids. I cannot even describe how proud I am right now as a coach! I've been having a hard time getting them to run faster at practice (we do a long easy run day, a short tempo run day, and a … [Read more...]
5 Mistakes You’re Probably Making When You Do Lateral Raises
Blog – Cathe Friedrich - The lateral raise is an exercise that works your deltoids, the main muscle in your shoulders. Working the deltoids is important for building upper body strength but also for making your waistline look smaller. When you have strong, defined shoulders, your waist appears smaller in context. That’s one of the many perks of strength training! The deltoid is divided into … [Read more...]
Can an Ice Bath After a Workout Speed Up Muscle Recovery?
Blog – Cathe Friedrich - It sounds chilling, but some people, especially professional athletes, hop into an ice bath after a workout. After the initial shock of dipping your muscles into icy cold water, you might wonder what benefit a cold water immersion offers. Can it speed up muscle recovery after a tough workout? What is an Ice Bath? Stepping into an ice-cold bath after a workout is a form of … [Read more...]
Is High-Intensity Exercise Better for Knee Arthritis?
Blog – Cathe Friedrich - There’s a common misperception that exercise is bad for the knees and that high-impact exercise increases the risk of knee osteoarthritis, the most common form of age-related joint disease. Osteoarthritis is a degenerative type of arthritis, although recent research suggests that, in some cases, it has an inflammatory component. Osteoarthritis is more common later in … [Read more...]
How Leg Length Discrepancy Can Lead to Orthopedic Problems
Blog – Cathe Friedrich - Are your legs the same length or is one shorter or longer than the other? It’s possible that you have a leg length discrepancy and aren’t aware of it. Slight differences in length between the right and left leg might not be noticeable or increase the risk of injury or orthopedic problems. However, a significant difference in leg length between the two sides may increase … [Read more...]
This Is the Popular Fitness Tracker That Helped Improve My Sleep and Workouts
POPSUGAR Fitness - My love of technology is heavily influenced by my dad. He always had some new gadget - from DJ equipment to PalmPilots (remember those?!) - lying around the house and naturally, I became a tech geek. Being a collegiate athlete exposed me to top-notch technology, equipment, and recovery tools to take care of my body, recover from injuries, and improve my athletic performance. I … [Read more...]
Anne Taintor Mug Giveaway (From Me, With Love)
Runs for Cookies - I tried SO hard to get a post up last night, but the post I've been working on is really long and detailed and is going to take me some more time, so I'm going to at least get this post up up this morning, and hopefully the other will be ready to post tonight. I've been meaning to give these away for a while and just haven't gotten around to it; but since everyone has been so … [Read more...]
Could Your Mouthwash Reduce the Health Benefits of Exercise?
Blog – Cathe Friedrich - Exercise offers so many health benefits and the more consistent we are with our workouts, the more we can enjoy the numerous health perks that exercise offers. Research shows that regular workouts may lower the risk of a range of health problems, including cardiovascular disease, stroke, hypertension, type 2 diabetes, and some forms of cancer. Plus, it has mental health … [Read more...]
You Guys, the Science Behind Weighted Blankets Is Actually Fascinating
POPSUGAR Fitness - Weighted blankets are good for more than just keeping you warm and cozy while you sleep. There's actually quite a bit of science behind why they work, especially for people with anxiety. A weighted blanket is exactly what it sounds like: a heavy blanket with evenly distributed weight throughout that essentially cocoons you while you're using it. Its benefits are twofold. The … [Read more...]
RECIPE: Unstuffed Cabbage (a.k.a. Cabbage Casserole)
Runs for Cookies - This recipe is from my grandma. It has just three main ingredients, but it tastes SO GOOD--just like stuffed cabbage, only without all the work! You can eat it as-is, or serve it over rice, which is my favorite way to eat it. You can make this in the oven or on the stove top--I've done both and there really isn't a difference in taste. The stove top is much faster! Here is a … [Read more...]
This Coffee on Amazon Has 10 g of Protein and MCT Oil For Extra Energy – We Need It ASAP
POPSUGAR Fitness - I'm always rushing from the gym to work and don't always have time to make a protein-packed breakfast, so when I heard about Kitu Super Coffee ($14 for a pack of four), it definitely caught my attention. One drink to give me the energy I need to conquer the day and the protein I need to repair my muscles after a strenuous workout? I'm in. I haven't gotten my hands on the Kitu … [Read more...]
An Exhausting Day in the Life of an Aunt
Runs for Cookies - Today confirmed that I am definitely no spring chicken anymore. I had my kids when I was pretty young--married at 21, first child at 22, second child at 23. Most of my 20's are a blur to me, probably because I was so busy being a stay-at-home mom to two little boys who were just 18 months apart. And now, 15 years after having Noah, I seem to have forgotten how exhausting it … [Read more...]
Exactly How to Get Started on a Low-Carb Diet, According to a Dietitian
POPSUGAR Fitness - The idea of following a low-carb diet can feel a bit overwhelming. (Just how many carbs are we talking here?) But with so many people seemingly shedding pounds and finding a richer lifestyle after going low-carb, it's oh-so enticing. Before you decide for yourself if cutting carbs is right for you, make sure you know exactly what the plan entails. We asked Stefanie Schwartz, … [Read more...]
Taking It Outdoors
Runs for Cookies - This is going to have to be a quickie post if I hope to get it done before midnight! I knew that if I publicly stated my goal of writing on my blog daily that I would jinx it and then it wouldn't happen. I am so tempted to just go to bed after an exhausting day, but I'll at least write about my run today. Since I started running again a few weeks ago, I've been running on the … [Read more...]
Hayley Kiyoko Reveals Mental Health Struggles In Powerful New Ad: "We Need to Talk About It"
POPSUGAR Fitness - A simple "How are you?" could spark a conversation about mental health that could, in turn, greatly help someone who's struggling. In January 2018, the Ad Council teamed up with the American Foundation for Suicide Prevention (AFSP) and the Jed Foundation (JED) to create "Seize the Awkward," a campaign geared toward empowering teens and young adults to break that seemingly … [Read more...]
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