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This Is Exactly How Selena Gomez's Trainer Likes to Sculpt Abs  

We recently caught up with celeb trainer extraordinaire Amy Rosoff Davis - the mastermind behind Selena Gomez's fitness routine (particularly during her Revival tour). As one of the fitness geniuses behind some of Hollywood's strongest women, we had one very important question to ask Amy: what's your go-to ab move? Related:Selena Gomez's Diet and Fitness Routine Is Basically Perfect "You can't go wrong with a plank," Amy told POPSUGAR. "There are so many different plank

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2018-03-20 14:05:27

Is the Very Trendy Keto Diet Actually Safe For You? We Investigate  

Name a diet, any diet, and there's a good chance I've tried it, twice. I'm a sucker for new ways of changing up my eating habits, not for weight loss but for health reasons. I tend to eat way too much pizza, and when I'm not eating pizza, I'm eating pasta. Diets, whether it's a juice cleanse or going Paleo for a month, are attractive to me. When I heard about the keto diet, a high-carb and low-fat diet, I wondered if it was something I too should try out, especial

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2018-03-20 07:49:44

The 1 Workout Hack Julianne Hough Uses When She's Lounging Around at Home  

Julianne Hough certainly knows a thing or two about fitness. Her impressive career as a professional dancer aside, the 29-year-old actress and former Dancing With the Stars judge has a passion for working out and staying in shape (as evident by her washboard abs). Even when she's not hitting the gym with friends, she finds a way to get her workout in at home. POPSUGAR recently had a chance to talk with Julianne about SpeakENDO's Endometriosis Awareness Month campaign, and we couldn&#

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2018-03-20 07:08:14

Selena Gomez's Trainer Shares Her Favorite Booty-Sculptin' Move  

When one is looking for the best tush-toning exercises, who better to ask than the woman who consistently whips Selena Gomez's booty into shape? Her personal trainer, Amy Rosoff Davis, told POPSUGAR that her all-time favorite exercise for bringing up the rear is a "bridge with a TheraBand." In fact, she demonstrated it so beautifully in her 45-minute Class Fitsugar video workout. Check it out: Related: Selena Gomez's Diet and Fitness Routine Is Basically Perfect Begin lying flat on

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2018-03-20 05:07:42

Running on Sand Can Ease Pain, but It Can Also Cause It If You're Not Careful  

As your feet thump to the ground during a road run, you might find yourself starting to wonder if all of that pounding is going to affect your health. Unfortunately, the answer is usually yes. Running on hard surfaces, such as asphalt and concrete, takes a toll on the body. And when your joints start asking you to give them a break, it's important to listen. Running on sand is one way to take the pressure off your body, but before switching surfaces, there are a few things you need to know

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2018-03-20 04:41:30

The Amazing Thing That Happened When I Cut Oil Out of My Diet  

When I learned that oil is actually a processed food that has been stripped of all nutritional value, I was pretty shocked. I had been told for a long time that things like olive oil and coconut oil were some of the best things you could include in your diet, but the truth is, oil is literally the most calorically dense food that exists, which meant I was adding upwards of 300 extra calories to each meal by cooking with oil or drizzling oil on my food. Last year, I decided to cut oil from my d

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2018-03-20 03:51:53

This Playlist Was Scientifically Created to Help You Sleep - and It's Now Available on Spotify!  

If you have trouble sleeping at night, this trance-inducing playlist was made specifically for you. Before creating Sleep, contemporary classical composer Max Richter consulted neuroscientist David Eagleman to study the importance of shut-eye and how it works. The result was an eight-hour composition - featuring piano, strings, soft electronics, and wordless vocals - that was scientifically composed to put listeners to bed. "It's my personal lullaby for a frenetic world," Richter said on

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2018-03-20 01:44:38

Do Any of These 13 Workouts For a Firmer, Stronger Butt  

Whether you're looking to eliminate lower-back pain, strengthen your lower body, or just see a perkier butt when you look in the mirror, we've rounded up some of the best booty workouts to help you reach your goals. Some of these can be done with no equipment whatsoever while others require a pair of dumbbells, a resistance band, or a jump rope. Let's get to work! Related:These 3 Changes Helped Me Naturally Grow My Butt in Just a Few Months

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2018-03-19 17:30:10

This 12-Year Old Can Deadlift 2 Times Her Bodyweight, Is More Badass Than We'll Ever Be  

Elle Hatamiya is one badass chick. Twelve-year-old athlete Elle is a triple whammy when it comes to sports, as she (somehow) manages to balance practicing Cuong Nhu martial arts, gymnastics, and Olympic-style weightlifting without utterly collapsing on the floor as I likely would if I did all three. The San Francisco native may only weigh 80 pounds, but she can deadlift nearly two times her bodyweight, and we're seriously in awe of her skills. Sometimes the best (and strongest) things come

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2018-03-19 16:49:53

Nutritionist Says This Digestive Issue Could Be Causing Your Bloating, Bad Mood, and Acne  

Feeling a bit sick lately? Bad mood or low energy? Can't quite put your finger on it? Perhaps you've had digestive distress, despite not changing your diet at all. According to clinical nutritionist and detox specialist Autumn Bates, BS, CCN, there's a culprit behind your physical depletion, but you may not have heard of it: leaky gut syndrome. Related: Lose Weight, Feel Great, and Stop Getting Sick: It Starts With Your Gut What Is Leaky Gut Syndrome? The theory is that there�

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2018-03-19 07:59:06

Cardio or Strength Training When You're Short on Time? Jessica Biel's Trainer Answers  

You've been so busy, you can barely find the time to eat. We get it. But if you have even 15 or 20 minutes to spare, that's plenty of time to squeeze in a solid workout. Don't believe us? Take it from Jason Walsh, founder of Rise Nation and trainer who has worked with Jessica Biel, Mandy Moore, and Emma Stone. We asked Jason what the best thing is to do when you're short on time - cardio or strength training? "I think you can do a combination of both," he told POPSUGAR. "It

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2018-03-19 05:44:10

The Truth About Expiration Dates on Medications, According to a Doctor  

If you're thinking about taking pills that are past their expiration date, you might want to double check on their safety. Sure, you might want to save a trip to the store or some dough, but if you could be putting yourself at risk, it's definitely worth tossing the old medications and spending a bit more time and cash. When it comes to putting any substance in your body, you want to make sure you're taking the right doses and getting the relief you need. The good news is, taking

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2018-03-19 01:33:33

22 Healthy Snacks to Pack in Your Beach Bag on Your Next Sunny Getaway  

Even though it's still Winter over here, it doesn't mean we can't anticipate sunny Summer days at the beach. Now there's something about being by the ocean that makes me ravenous. I don't know if it's exhaustion from the heat or from swimming for hours, but if you're enjoying a beach day, snacks are a must! And we all know you didn't work hard for that Summer body just to lounge in the sand eating potato chips and Oreos. Of course, enjoy everything you lov

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2018-03-19 01:08:31

These Cannabis-Infused Teas Are the Classiest Way to Get High  

Even if you are open-minded about the benefits of cannabis, popular methods like eating edibles, smoking, or vaping can seem intimidating. But how about sipping on a cup of tea? Founded by two women who wanted to create a wellness product that was female-friendly, Kikoko cannabis-infused herbal teas are low-dosed, great-tasting, and completely unassuming. "We consider ourselves to be part of the destigmatization movement, bringing it out of the drug realm and into the wellness realm," Kikoko c

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2018-03-18 14:35:01

Keep Your Pearly Whites Intact by Avoiding These Problematic Foods and Drinks  

We love our chocolate and coffee or our wine and soda, but we don't love the evidence that is often left behind in the form of discolored and stained teeth, which is absolutely not photo-friendly. Teeth, much like the white sweaters we spill our tomato sauce on, get stained when you eat foods with color pigment. "The enamel of teeth contains small irregularities. If food containing dark color pigment gets embedded in the enamel and not cleaned off immediately, it will cause a semipermanent

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2018-03-18 12:32:57

You'll Bounce Right Out of Bed For These Healthy Breakfast Wraps  

You know the scene: it's yet another rushed morning in which you've got barely any time to put together a healthy, wholesome breakfast. Before you resign yourself to grabbing a pastry and facing an inevitable sugar crash, consider planning ahead and preparing some quick, easy, and healthy breakfast wraps. We've rounded up 15 recipe options, from egg and veggie combos to healthy and filling breakfast burritos. You'll be counting down the hours to your next breakfast, we promis

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2018-03-18 11:06:04

20 Deliciously Healthy Recipes Featuring Brussels Sprouts  

Whether you're meal prepping for the week or making a home-cooked meal on a given night, chances are you've got your go-to sides like rice or potatoes. But if you're looking for something slightly healthier yet equally satisfying, look no further than brussels sprouts. We've got you covered with a variety of dish options, from salads to several roasted variations. Related:Your Goal For Spring: Make at Least 20 of These In-Season Recipes

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2018-03-18 09:08:44

Mandy Moore's Trainer Tells Us About the Workouts That Shaped Her Lean Body  

Mandy Moore won over the hearts of pretty much everyone in the hit show This Is Us. Even though the season finale on March 13 left us in tears, we can still take joy in the fact that Mandy is still giving us all the fitness and wellness inspiration we could ever want. We spoke to her trainer, founder of Rise Nation Jason Walsh, who has a long list of strong women in Hollywood he's worked with - Jessica Biel, Alison Brie, Brie Larson, and Emma Stone. He gave us the inside scoop on how Mandy

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2018-03-18 05:05:41

Gracie's 110-Pound Weight Loss Began With the Simplest of Exercises: Walking  

It's always tough at the beginning, but once you do it over and over again, you'll get stronger

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2018-03-18 03:59:27

This BodyCombat Workout Knocks Out the Calories With Boxing, Kung Fu, and Muay Thai  

Get ready to kick, punch, and jump in this martial-arts-inspired workout based on Les Mills On Demand's BodyCombat class. This sweat sesh blends boxing, kung fu, tae kwon do, capoeira, and muay thai for the ultimate full-body workout. Get ready to have a blast and feel like a champ. Grab a bottle of water, press play, and get ready to rumble. Credits: On Anna L. and Lynn: Reebok; On Anna R.: Reebok top and shoes, Lorna Jane bra, and Onzie tights.

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2018-03-18 02:56:21

Fitbit Just Launched a Rose Gold Rival to the Apple Watch - With 4+ Days of Battery Life  

Love the functionality of Fitbit (and its impressive app!), but want the aesthetic of an Apple Watch? Say no more, fam. Fitbit's latest innovation is a design treasure, and yes . . . it comes in rose gold. Meet the Fitbit Versa: the latest smartwatch in the Fitbit family that we're certain will be on the wrists of everyone at your gym come summertime. Related:9 Walking Hacks to Add Steps and Lose Weight What's the hype about? Beyond the gorgeous design and colors, get this: four p

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2018-03-18 02:48:39

Spotify's Newest Feature Customizes Playlists Based on Your Listening Habits and Run Pace  

Image Source: POPSUGAR Photography / Diggy Lloyd Product Credit: Outdoor Voices A good playlist can make all the difference during a tough run. On March 12, Spotify and financial service group John Hancock launched a new feature that customizes playlists for users based on their music choices and run pace. In addition to awesome tracks, your personalized playlist will also have motivational tips from Boston Marathon's John Hancock Elite Athlete Team, a group of some of the world's fas

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2018-03-18 01:36:55

How the Keto Diet Played a Crucial Role For Alicia Vikander's Tomb Raider Prep  

Anytime we see one of our favorite celebrities transform themselves in preparation for a big role, we can't help but ask how they did it. Seeing Alicia Vikander play the ever-badass Lara Croft in the Tomb Raider trailer was more than enough to get us curious about how she crafted that super strong body for this role. Luckily, we had the chance to speak with her extraordinary trainer, Magnus Lygdback, who has also worked with Gal Gadot, Katy Perry, and Ben Affleck. They worked together for

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2018-03-17 12:40:48

Vegetarians, Rejoice! Disneyland Has a "Meatball" Sub Made With the Impossible Burger  

The "no meat" ball sandwich from Paradise Grill was GREAT!!! A post shared by ⭐️Rachel & SK⭐️ (@rumblyinthetumblydisney) on Mar 6, 2018 at 9:12am PST Disneyland is doing its part to spread awareness of plant-based meat substitutes, and it's serving up the "meatball" sub of vegetarians' dreams. The Paradise Garden Grill at Disney California Adventure is now offering a No Meatball Sub ($11) made with the official Impossible Burger, which is a pretty big damn deal. The...

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2018-03-17 11:21:25

These 10 Tips Will Make Going to the Gym Easier  

As we all strive to live healthier, getting fit is often a top priority. Whether you're heading back to the gym after a long hiatus or are new to the fitness scene, here are a handful of tips for making things easier. Hopefully they will help you maintain your fitness enthusiasm for months to come.

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2018-03-17 10:59:40

Forgetting to Rehydrate and 5 More Terrible Mistakes You're Making After a Workout  

So you've just had an awesome workout. You're drenched and tired, but feeling strong and confident in your major calorie burn. What comes next? Without the right recovery and post-workout routine in place, you might negate all those feel-good, body-building benefits from your workout. Yikes! The good news is that you can easily avoid these traps by being more mindful after your sweat session. Taking a rest day to restore muscle damage is always a good idea, too. Developing good habits

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2018-03-17 09:44:29

20 Keto-Friendly Recipes to Ensure a Happy Easter For All  

With Easter coming up, it's likely time to plan your holiday meal. If you've been following the low-carb ketogenic diet, you need not worry - there are plenty of unique or traditional options that are satisfying and pack in flavor without compromising your fitness plan. Whether you're planning an Easter brunch or dinner, we've got you covered with 20 recipe options, from egg dishes to meat-based entrees. Just remember that some recipes may require slight tweaks to make them ...

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2018-03-17 06:41:36

Haven't Seen Roseanne in 21 Years? Here's How She Lost (and Kept Off) 100 Pounds  

Image Source: Getty / Steve Granitz / WireImage If it's been a while since you've seen Roseanne Barr, you might be shocked to see that both she and John Goodman are looking like more svelte versions of themselves. In Roseanne's case, she reached her highest weight of 350 pounds just as the sitcom ended in 1997 - she then took serious measures to get in shape in 1998, when she underwent gastric bypass surgery. Since the surgery, she's had some "nips and tucks," which she disc

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2018-03-17 06:39:59

I Stopped Doing This 1 Simple Thing During the Day, and Now I Sleep Through the Night  

When I first started my personal training company, I felt so lucky to be self-employed that I took on every client I could get, including those clients at 5:30 a.m. For six years, I consistently woke up around 4:45 a.m. or 5 a.m. during the week and around 6 a.m. on the weekends. Not to mention this was during my mid-to-late 20s when the majority of my friends where attending happy hours during the week and late-night bars on the weekends. I remember going to my doctor for a yearly physical an

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2018-03-17 05:43:53

Strong, Shapely Legs and a Sculpted Core Will Be Yours With This Bodyweight Workout  

Manhattan-based Crunch trainer Tara A. Nicolas designed this workout of strengthening stability exercises to help you look and feel "sexy AF!" The emphasis? Legs and abs! But trust us, you're gonna feel this all over your whole body. With a warmup and three circuits, you'll only need some space to move - and weights if you want to take things to the next level (but they're totally not required!). "This is a stability workout that targets legs and core," said Tara. She told POPSUGA

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2018-03-16 21:35:01

Add These 5 Things to Your Diet to Blast Away Your Belly Fat  

Losing weight, especially belly fat, can be challenging. We try the new trendy diets, and they work, but only momentarily. The minute we stop the diet and eat another carb, boom - the number on the scale shoots up and pulling the zipper up on that pair of jeans is impossible . . . again. Dietitian Emily Kuberski reminded us that "diets will only be a temporary fix - it's the overall lifestyle change that matters." Related: Eat More of These 25 Foods and Lose Weight She went on to say, "Th

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2018-03-16 13:58:01

After Trying Nearly Everything, This Is the Diet That Helped Me Lose 30 Pounds  

I was always athletic growing up, and even after I left graduate school and started working full-time, I maintained a pretty fit physique. But 2016 was a rough year for me, to say the least, and all the trauma and stress I experienced caught up to me. Before I knew it, I had gained more than 30 pounds, and I was suddenly living a life in which I didn't recognize myself in the mirror. Before For me, this weight gain wasn't about the number on the scale. I just felt awful. I would wake

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2018-03-16 12:48:26

I Trained Like the Tomb Raider and Lived to Tell the Tale  

In case you haven't heard, there's a new Tomb Raider movie coming out, and star Alicia Vikander is looking like the badass Lara Croft we all deserve. In addition to helping her get ripped, Alicia's trainer, Magnus Lygdbäck, worked with her to improve her endurance, agility, and power. We had the opportunity to attend "Croft Camp" and learn about the Magnus Method from the man himself. How did Candace stack up? Peep the video above to see.

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2018-03-16 11:32:22

Here Is Exactly How to Do the Perfect Squat, According to a Fitness Instructor  

The squat is a compound and foundational fitness movement. It recruits muscles from your lower back down through to your ankles and is a tremendous strength and conditioning tool. There are more variations to a squat than there are zodiac signs, and everyone's squat is going to look a little different due to their skeletal system, their mobility and flexibility, and their muscular development. Whether you are a fitness novice or an elite athlete, you must begin and end your squats with the

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2018-03-16 09:50:10

These Women Didn't Lose a Single Pound, but Their Transformations Will Amaze You  

The scale isn't always the best tool to track your weight-loss progress. It can downright lie to you at times, actually. These transformation photos show women at the exact same weight before and after, but their bodies have clearly changed, looking leaner and stronger. If the numbers on the scale have been a source of frustration for you, these photos will make you feel better (and skip hopping on the scale!). Related:These Before-and-After Photos Prove How Useless the Scale Is When You�

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2018-03-16 09:33:51

Here's Why a Trainer and a Nutritionist Both Say to Skip Breakfast Before a Morning Workout  

Do you head to the gym before breakfast? While some prefer eating before a workout to prevent nausea, others utilize exercising on an empty stomach as a way to reach weight-loss goals. As it turns out, a fasted workout (working out on an empty stomach) has some serious advantages, scientifically speaking. "I personally love fasted workouts," said Precision Nutrition coach and personal trainer Austin Lopez, CSCS."They feel hard at first, but your body gets used to it and soon you prefer it." Let

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2018-03-16 08:18:27

Grab Your Wallet - These 7 Irresistible Puma Sneakers Are All You'll Want This Year  

If you're a fan of Puma's comfortable and lightweight sneakers, you're not alone. The popular brand is constantly releasing trendy new shoes we can't get enough of. This year, treat yourself to a new pair that will get you excited to work out. To make shopping easier, we rounded up a list of hot picks you'll want to own. From glitter high tops to sock silhouettes, shop our favorites ahead. Related:You Can Finally Shop the Puma Sneakers Selena Gomez Is Obsessed With

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2018-03-16 05:46:53

Why You Need to Recognize the Warning Signs of Burnout ASAP, According to a Psychologist  

According to a 2017 CareerBuilder survey, 61 percent of American workers reported feeling burned out in their current job, while 31 percent admitted to experiencing high or extremely high levels of stress at work. Knowing this, why aren't more people doing something about it? Well, burnout can be easily dismissed since it's not a medical term, and many don't think to take it seriously. The dangerous thing about burnout is that it can slowly creep up on you if you don't recog

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2018-03-16 05:37:05

Good News! Having Regular Sex With Your Partner Is Good For Your Mental Health  

Sex feels great, but it can also be beneficial to your health and relationship. On top of boosting your immunity and promoting intimacy, sex has also proven to be good for your mental wellness. According to men's health expert and board-certified urologic surgeon Dr. Jamin Brahmbhatt, it's due to the surge in certain hormones that are released during the act. "One of those is dopamine, which is well-linked to your reward pathway," Dr. Brahmbhatt. "That's why if you have sex once

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2018-03-15 18:35:20

These Inspiring Athletes Are Redefining What "Princess" Means For Young Girls Globally  

Clunking around on the ice for my very first skating lesson, I was in awe of how graceful and strong my instructor was, though not at all surprised. Sarah Dalton, a literal ice princess who portrays Princess Merida for Disney on Ice, was decked out in a sleek and sporty Lululemon outfit like the rest of her castmates and gave me sweet (and absolutely undeserved) compliments and bits of encouragement as she attempted to teach me how to spin (unsuccessfully - my fault, not hers) in our princess-i

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2018-03-15 14:01:07

Flaunt Your Curves During Downward Dog in These Stunning Yoga Clothes  

When you're in the mood for yoga - whether in a class or in your own living room - it's a time to be zen and calm your head. It is not a time to be pulling at your clothes because you didn't think about whether they would fit correctly in all of those poses, unrolling those pants that just will not stay up, or trying to figure out what angle will show the least amount of skin because you know that shirt is on its way up your ribcage. When you're a curvy girl - no matter wher

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2018-03-15 12:59:16

Don't Know How to Use the Battle Ropes? This Full-Body Workout Is a Great Intro  

full body sweaty seshy using the battle ropes

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2018-03-15 12:44:56

The 6 Most Effective Exercises to Get Your Body Ready For Spring  

The weather is starting to get a little sweeter, and we're excited to welcome in the warmth. With the higher temperatures and extra sunshine come all our favorite parts of Spring - putting on shorts and tank tops for the first time, outdoor workouts, and planning out our Summer vacations. If you're looking for some new ways to get in shape in time for all the seasonal festivities, we highly recommend adding the following exercises into your routine. Each of them has been approved and

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2018-03-15 12:18:56

Nutritionists Reveal How Intermittent Fasting Can Help You Gain Muscle and Burn Fat  

Intermittent fasting, also known as IF, is one of the latest diet crazes that has everyone's attention. With talk of incredible weight loss and tons of before-and-after photos on Instagram, it's hard to not pay attention. Related: I Didn't Eat Breakfast For 3 Months and This Is What Happened But maybe you're not trying to lose weight, but you do want to change your body with some new muscle gains. Trying to lean out and build some definition? This could be your ticket. "IF

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2018-03-15 10:51:50

A Victoria's Secret Model Details the Disturbing Pressure That Pushed Her to Give Up Dieting  

Image Source: Getty / Taylor Hill What you see in the photo above is a smiling Bridget Malcolm during the 2015 Victoria's Secret Fashion Show, but what you can't see is a young woman battling the demons of the industry and struggling to accept her body. Now, the 26-year-old Australian model is opening up about how, after 12 years of disordered eating, she's given up dieting and has never felt so "free." In a post on her blog, Bridget shared that in August, she made a promise to h

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2018-03-15 01:23:46

These Workout Clothes Look Expensive, but They're From Forever 21 and Under $28  

If it's up to us, you can never have too many workout clothes. Luckily, there's one brand that is impressing us with cool, affordable activewear. Forever 21 has mastered the athletic apparel game. There are so many wish-list-worthy products we need in our lives ASAP. Check out our favorite products and get them for yourself. Related:Take a Deep Breath - We Found the 8 Cutest Pink Nike Sneakers of 2018

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2018-03-15 01:06:23

This Beachbody Trainer Approves of 2 Workouts a Day - as Long as You Follow These Rules  

If you're a fitness-lover who truly loves to work out and pulls a few two-a-days each week, you've likely heard people tell you that it's too much on the body. I've certainly heard that many times myself. Sometimes I like to do a strength session in the morning and go for a run later in the evening after work. But I never feel burnt out or exhausted. So I asked Autumn Calabrese, Beachbody Super Trainer, for her opinion on the matter. Spoiler alert: she's a fan. "I'

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2018-03-14 12:32:06

The Cinderella Diet Is a Real Thing - Here's Why You Shouldn't Try It  

In a time where there is an increased focus on healthy eating, healthy living, and body acceptance/positivity, there has come along a diet that seemingly puts those that try it at risk. This diet, dubbed The Cinderella Diet, is dieting to achieve the same proportions as the fictional Disney character. "Basically what this is doing is fueling our already insane fetish for being underweight and creating eating disorders," said Dr. Mikhail "Doctor Mike" Varshavski DO, a board-certified family med

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2018-03-14 11:55:13

Get Ready to Get Frisky - These Sex Positions Will Give You the Best Workout  

We have sex because it's fun, but it's also a serious workout that can really burn major calories. "The University of Montreal conducted a study that determined that, on average, men burned 100 calories from sex and women burned 69. That's roughly equivalent to a mile run," said Antonia Hall, MA., a psychologist, relationship expert, and sexpert and the award-winning author of The Ultimate Guide to a Multi-Orgasmic Life. But the body burns more calories when large muscle groups a

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2018-03-14 10:27:57

20 Dreamy, Healthy Picnic Ideas For When Brunch Gets Boring  

Brunch never gets old. But we can definitely live without the crowded restaurants and the hunt for open reservations. Instead of squeezing into another crowded spot to catch up and create memories, grab your squad and head on off to a relaxing and fun picnic. The possibilities are endless as you can lay out all of your friends' favorite foods and drinks. From fresh fruit to mouth-watering cheese platters, you'll have a blast curating a memorable meal you can indulge in while enjoying s

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2018-03-14 10:23:46

You and Your Dinner Guests Will Be Glad You Whipped Up This Paleo Cauliflower Risotto  

Cauliflower rice slowly simmers in cozy seasonings for an aromatic, grain-free risotto topped with roasted butternut squash, via PaleoHacks. This easy Paleo risotto swaps the Arborio for low-carb cauliflower rice to create a dish that's healthy, gluten-free, and vegan-friendly! Start by roasting cubed butternut squash until tender and crispy on the edges. While the squash is roasting, saute diced onions and minced garlic in a skillet until the onions are translucent and the garlic is frag...

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2018-03-14 10:18:16

Apple Cider Vinegar Is the Wonder Serum That Can Do Way More Than You Realized  

Apple cider vinegar is commonly used as a home remedy for everything from weight loss to hiccups to sore throats. After hearing a brief synopsis of apple cider vinegar's benefits, it sounds like there are few things it can't cure. But before you start throwing back ACV in massive doses, remember that it's best used in moderation, and it's not the solution to every health issue in the book. If you're considering integrating ACV into your diet, the first thing you should

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2018-03-14 06:52:58

I Thought I Was Fit Until I Did This Workout - Boy, Was I Wrong  

Throughout the last year, I have made my health a top priority. I started running, took up (and then got addicted to) SoulCycle, and have tried various workouts in between, from rowing classes to an Orange Theory Fitness session. While some of these workouts stayed with me and others were fun to try but weren't feasible or necessary in the long run, there was one workout along the way that changed my perspective. One night in an effort to try something new, I signed up to take a boxing c

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2018-03-14 06:26:45

These Lower Ab Exercises Will Make You So Sore, It'll Hurt to Laugh!  

Work your core with these intense moves that specifically target the lower abs. Um, we're sorry, but you'll definitely be sore tomorrow. Avoid anything funny at all costs, because it'll hurt to laugh! RelatedTarget Lower Abs and Flatten That Belly With Simple At-Home Workouts

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2018-03-14 06:12:48

This Doctor Warns Against Getting Frisky If You Have a UTI - Here's Why  

When it comes to a UTI, it's no joke: they're painful, itchy, and a tad smelly (yuck). You probably won't really be in the mood for sex anyways, but if you are, is it actually OK to get frisky before it's gone? You wouldn't want to have sex if there are consequences from having a UTI and if it can worsen UTI symptoms, so it's best to know beforehand when you'll be given that green light. Luckily, Dr. Mark Grenitz, MD, TopLine gynecologist in Miami shared all y

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2018-03-14 05:45:48

The Unorthodox but Totally Effective Trick I Use to Prevent Overeating at Night  

I have no shame in admitting this: I've struggled with overeating at night for a long, long time. And I'm sure I'm not the only one. It's so easy to cozy up in a blanket on the couch, with a good book or a good TV show, and just plow into a bag of snacks. Before you know it, you've eaten the whole damn thing. Then you wake up the next morning feeling bloated, sluggish, and a bit disappointed in yourself. I'm more than familiar with that scenario, so I've trie

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2018-03-14 04:24:18

Break a Sweat Without Breaking the Bank in These Workout Pants - All Under $40  

Workout pants are the most important piece of a workout outfit. They're not only comfortable and chic with different patterns, they are also comfortable and a must to keep you cool during your most vigorous workout. We have searched across the internet to find you workout pants under $40 so you can be comfortable and cute without breaking the bank. Related12 Workout Leggings That Warrant a "Dangerous Curves Ahead" Warning

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2018-03-14 04:17:43

24 Reasons a runDisney Race Should Be Your First Half-Marathon  

From the spectacular fireworks and carb-loading on churros to the perfect weather, there are a million reasons why a runDisney race through Disney World (or Disneyland, when those races return) is the perfect beginner half marathon - but we'll condense it to 24! RelatedThe Ultimate Guide to Planning a Disneyland Race Weekend Pondering making the leap into the world of distance running? Wanting to tackle 13.1, but you're feeling a little nervous? This is the ideal way to begin your jou

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2018-03-13 15:39:10

If You Only Have 30 Minutes to Work Out, Follow This Formula From Jillian Michaels  

You're busy; you don't have all day to spend at the gym, but you want to get in a good workout and you want to feel accomplished after you've wiped off the sweat. So what are you supposed to do if you only have 30 minutes to spare? Jillian Michaels, celebrity trainer and creator of the comprehensive app My Fitness by Jillian Michaels, is here to save the day. We asked Jillian what the better choice is when you're short on time - cardio or strength training? Instead of choo

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2018-03-13 14:36:02

Jillian Michaels Just Invented a Push-Up Variation That'll Give You Ripped Abs (Yes, Abs!)  

Fun little Challenge for your Monday. As if your Monday won't be challenging enough.

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2018-03-13 12:28:35

These Before-and-After Photos Prove How Useless the Scale Is When You're Slimming Down  

If you're trying to lose weight, the scale may not be the best judge since a scale isn't capable of measuring just your body fat. In these 25 transformation photos, the women look like they've lost weight, but the scale numbers actually went up! So here's a visual reminder to take progress pics and not to let the scale number rule you! Related#ScrewTheScale Will Be Your Favorite Hashtag on Instagram

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2018-03-13 09:40:26

If You're Running on the Treadmill to Lose Weight, Don't Make These 5 Mistakes  

It doesn't matter if you've been running on the treadmill for years or you just started a few weeks ago. If your goal is to lose weight, avoid these common mistakes - they could even cause weight gain! Not Pushing Yourself One of the best things about running on a treadmill is that you just turn it on and go! You can get into the habit of rocking the same speed during your whole workout, but steady-state cardio isn't the most efficient use of your time. You'll burn more calo

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2018-03-13 08:54:49

8 Things to Keep at Your Desk For Those Lunchtime Workouts  

You've made the commitment to do more with your lunch hour than just eat at your desk; you're going to leave the office, and not only that, but you're going to squeeze in a quick workout. We commend you. Whether you're heading outside for a quick jog or have found a 30-minute class that's within walking distance, you'll need to come up with a post-workout plan to get clean (or to get clean enough) so your can return to your desk. Consider this your list of must have

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2018-03-13 07:50:37

You're Probably Familiar With CBD, but Here's What You Need to Know About CBN  

Among the hundreds of known cannabinoids out there, THC and CBD are two you're probably most familiar with. CBN (cannabinol), on the other hand, is a lesser-known compound that's been gaining attention within the industry for good reason. Just like its more popular siblings, CBN is an active compound found in the cannabis plant. But rather than getting you high, it produces a sedative effect (with non- to mildly psychoactive effects). While some of us may dislike how drowsy certain st

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2018-03-13 06:55:49

Caitlin Dropped 50 Pounds in 4 Months, Thanks to This Controversial Diet  

The keto diet has risen in popularity this year, quickly becoming one of the most hotly contested health trends of 2017. Attracting many devoted followers with its promised weight-loss results, the high-fat, low-carb, moderate-protein diet has received pretty mixed reviews across the board, being labeled as both a "dietitian's nightmare" and a solid way to drop some pounds. To see what going keto is really like, we reached out to Caitlin Graham, a self-proclaimed keto enthusiast, to hear

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2018-03-13 03:38:36

Burn Calories, Build Muscle, and Lose Weight With This 10-Minute Workout  

You can absolutely get in an amazing workout in just 10 minutes. This combo workout has the best of both worlds: cardio to burn calories and strength training to build muscle. All you need are a jump rope (if you don't have one, just fake it!) and a pair of medium-weight dumbbells. The Workout Directions: An AMRAP workout means you complete as many rounds as possible in a certain amount of time. For this workout, set the timer for 10 minutes and move through as many rounds as you can of th

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2018-03-13 03:01:34

This 100-Rep, Core-Busting Workout Takes All of 4 Minutes to Complete  

You're not into wasting your time, but luckily, you don't need to devote hours at the gym for a strong core. You just need to do the most effective ab-strengthening moves, and this four-minute workout has them all! You'll target your upper, middle, and lower abs, as well as your obliques. The Workout What you'll need: floor space, a pull-up bar, and a medicine ball 20 scissor abs 20 diamond sit-ups 20 knees-to-chest hanging from a pull-up bar 20 double crunches with a medicin

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2018-03-13 02:25:52

25 Healthy Slow Cooker Recipes You Can Enjoy For Breakfast, Lunch, and Dinner  

Making dinner after a long day at work sucks. Cooking breakfast when you have sleep in your eyes and barely have time to make it to work also sucks. You know what doesn't suck? These slow cooker recipes. All of these recipes are simple to make and ensure you always have a healthy meal on hand. Related45 Lunches All Under 400 Calories and Perfect For Taking to Work33 Healthy Breakfast Ideas All Under 350 Calories

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2018-03-13 01:16:14

A Beachbody Trainer Insists These 3 Lower-Body Exercises Will Transform Your Legs and Butt  

The weather is starting to get warmer, which means it's time to whip out the shorts and skirts that have been collecting dust all Winter. Naturally, that means a lot of us will wonder what kind of lower-body moves we can do at the gym to shape up our legs and booty. To get a little extra help in that department, we talked to Joel Freeman, a Beachbody Super Trainer, who gave us a few pointers. "With lower-body stuff, if we're talking bodyweight, anything squat-related or lunges is grea

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2018-03-13 01:11:48

You Don't Need Pre-Workout Drinks - Here's the WAY Cheaper Alternative You Already Have  

Heading to the gym? Before you grab that BlenderBottle, listen in - you might not actually need that pre-workout supplement drink. GASP! We know. Here's the deal. RelatedHere's the Scoop on That Collagen Powder All Over Instagram Clinical nutritionist, sports nutritionist, and detox specialist Autumn Bates, CCn, BS, CPT, told POPSUGAR that, in most cases, you can skip the powders and snacks pre-sweat sesh. "In general, you don't need a pre-workout - in fact, you won't reap

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2018-03-12 13:48:31

This Impossibly Simple Mind Trick Will Help You Avoid Temptation and Eat Less  

If saying no to anything with little to no nutritional benefit (read: candy, chocolate, chips, cake, cookies, coffee, etc.) is almost impossible, relax, because you're not alone. Unless you've got a disciplined mind, or you're immune to sugar withdrawals, avoiding the usual suspects is no mean feat. So if your toughest battle is making it through 24 hours without reaching for something dangerously sweet, we've got just the trick to help you quit the bad stuff and make healt

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2018-03-12 13:04:48

This Beachbody Trainer Shares a Weightlifting Program For Beginners Looking to Lose Weight  

For most women, strength training is the one thing we need to do more of. Cardio definitely has its benefits and it shouldn't be overlooked, but if you're trying to lose weight or just feel stronger in the gym, it's time to pick up those dumbbells and start a weightlifting program. This can feel impossible, scary, and foreign if you've never done any weightlifting before, though. Sound familiar? Don't sweat it, because we talked to Joel Freeman, Beachbody Super Trainer

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2018-03-12 12:15:38

3 Canned Foods That Are the Best For Your Health - and 3 That Are the Absolute Worst  

If you're heading down the aisles of the grocery store looking for canned goods but unsure which types might be the healthiest, your struggle is over. First off, there are some canned goods that are better than others, so it's smart to go fresh or frozen, instead, when necessary. Also, you'll want to read labels, as sodium, sugar, and calories can vary based on brand names and whatever substances the food is canned in, explains Keri Gans, MS, RDN, CLT. When it comes to canned good

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2018-03-12 11:36:59

I Did a 10-Minute Ab Workout Every Day For 2 Weeks - This Happened to My Belly  

I've never been the type of lady who effortlessly has a six pack. In fact, I'm a little suspicious about the ones that do have a chiseled midsection. Still, after recently penning an open letter to my hidden abs (I know they're in there somewhere), I had a moment of pause. If I were to spend some more time doing ab work, would I see a result? Or would I continue on in this life with an incognito core? I knew there was only one way to find out, and that's how the self-imposed

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2018-03-12 11:12:57

This Lunge Variation Shapes Your Booty and Sculpts Strong, Sexy Arms  

If you want to tone your legs and glutes, lunges are an effective tool to have in your leg-day arsenal. Adding weights to this basic move makes it even more effective. You can hold a set of medium- to heavyweight dumbbells by your sides, or to tone your arms, try this variation. RelatedThis Challenging Stair Workout Is Guaranteed to Work Your Entire Body Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides. Step forward with the right foot as you bend

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2018-03-12 09:14:51

The Fitness Marshall's Routine to Beyoncé's "Naughty Girl" Is Sexy, Silly, and 1,000% Fun  

We hoped and we prayed, and our lord and savior Queen Bey finally answered our prayers with a "Naughty Girl" dance cardio video from The Fitness Marshall. From "flamboyantly" flinging your arms to feeling yourself with sultry body rolls, this is one of our favorite dances of all time from Caleb, Haley, and Bria. Pus, there's a great calorie-burning tip in here from Caleb: "If you lip sync and pretend you're Beyonce, you burn more calories." RelatedThe Fitness Marshall's Lat...

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2018-03-12 05:42:51

This "Healthy" Salad Is Almost 1,000 Calories - Don't Make These Mistakes  

A post shared by Paula Norris, Dietitian

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2018-03-12 05:03:22

Katie Holmes Went From America's Sweetheart to Sculpted Badass, Thanks to This Workout  

Ever since her unforgettable role in Dawson's Creek, Katie Holmes has been one of the most beloved celebrities in Hollywood, who somehow maintains a girl-next-door vibe while simultaneously being glamorous AF. She graces the April cover of Women's Health, and right off the bat, it's clear to see that Katie has been working out a ton. Her arms look sculpted, lean, and super strong! Katie is currently preparing for a new role in a movie that's still under wraps. We know that i

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2018-03-12 04:31:34

Get Ready to SWEAT to "Finesse" by Bruno Mars and Cardi B With The Fitness Marshall  

Apparently, HGTV Property Brothers star Drew Scott and fiance Linda Phan are as big of fans of The Fitness Marshall as we are! RelatedThe Fitness Marshall Has Finally Blessed Us With a Cardi B Dance Video Caleb and his boyfriend Cameron show up to Linda and Drew's house to get down on it, '90s style. The song of choice today? "Finesse" by Bruno Mars and Cardi B - because they knew we were all waiting for this one.

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2018-03-12 03:42:09

This 13-Year-Old Russian Figure Skater Is the First Female to Land 2 Quads in a Competition  

A quad is one of the most difficult jumps to land in figure skating, and Russia's 13-year-old Alexandra Trusova just became the first woman ever to land two in a single routine. That's right - out of the many (mostly male) figure skaters who have incorporated a quadruple rotation into their lineup of jumps, no woman has given a clean landing since Miki Ando in 2002, and Trusova is the first female to ever deliver two. During the International Skating Union World Junior Figure Skating

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2018-03-12 03:10:20

20 Hilarious Memes That Will Have Every Zumba Fan Nodding in Agreement  

If you're someone who loves working out to the Latin-inspired dance fitness craze known as Zumba, you're not alone. Since it was created in the 1990s, Zumba has grown with a huge following in the fitness world, and there are currently 15 million people in over 180 countries who practice the aerobic dancing class every day! So whether you're somebody who's already "joined the party" or someone looking for a new fitness class to fall in love with, check out these Zumba memes to

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2018-03-11 20:31:51

Here's the Workout Shakira Is Doing Before Her World Tour - Straight From Her Trainer  

Image Source: Getty / John Parra Shakira has some serious fitness goals right now - and she's working seriously hard to reach them! POPSUGAR just spoke with her personal trainer, Anna Kaiser, who shared the exact program she's had the gorgeous singer and mom of two (who's also nominated for a Grammy and IHeartRadio award this year) doing to prep for her upcoming international tour. "Currently I am getting her prepped to go on a world tour," Kaiser said, "which means we are workin

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2018-03-11 14:51:22

An Open Letter to My Abs  

Hey there, abs - Hm. I feel kind of off addressing something I can't actually see. Nevertheless, a network of six+ things I can't see. But it's been some time since we've had a chat. A heart to heart, of sorts. I feel like as more and more frustration brews inside of me, now is as good of a time as any for me to lay it all out on the table. Lately, I feel perturbed with you in ways that I'm having trouble articulating. Lately, I feel mad at you that you're just not

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2018-03-11 13:54:34

These Hot Celebrities Working Out Will Inspire You to Get Off the Couch and Move  

Actors, singers, and models know the best moves out there to keep their bodies in great shape. They train with the best, and it shows, in both their killer results and their on-point workout attire. In celebration of their hard work, we put together a slideshow so everyone can enjoy their hot bodies in motion. For all of their effort, and all of our appreciation, we think we've all earned it. RelatedThese 2017 Sexy Shirtless Pictures Will Have You Chugging Water Like You're in the Saha

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2018-03-11 13:37:10

Have You Seen Dua Lipa's Abs?! Here's How She Keeps Her Body Toned and Trim  

Image Source: Getty / Karwai Tang If you've turned on the radio at all in the last year, you know who Dua Lipa is. The incredibly talented British singer and songwriter has recently created some of the catchiest Billboard hits; when you hear "New Rules," you just can't resist tapping your foot and singing along. We're not the only ones who feel this way, because Dua has been nominated for five (five!) Brit Awards this year and also an IHeartRadio award. Although the first thing

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2018-03-11 13:16:28

Alicia Vikander's Trainer Tells Us Exactly How She Earned Her Tomb Raider Washboard Abs  

Academy Award-winner Alicia Vikander has been known over the last few years as a tremendous actress who can play a wide range of characters. The role we're most excited to see her take on, though, is Lara Croft in Tomb Raider, which is set to release on March 16. It's no secret that Alicia looks positively ripped in the Tomb Raider trailer, and it's because she spent seven consecutive months working with celebrity trainer and wellness expert Magnus Lygdback, who helped her gain

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2018-03-11 12:24:25

John Goodman Is Bringing a Much Slimmer, Healthier Dan Back to Roseanne  

Image Source: Getty / Michael Kovac Roseanne fans: has it been a hot minute since you've seen Dan? You may be surprised to see a much svelter, healthier version of America's favorite dad in the reboot! So what did it take for John Goodman to choose a healthier, more active lifestyle? According to his personal trainer and longtime friend Mackie Shilstone, author of Stop Renting Your Health, Own It, literally digging his own grave. With a shovel. John: Before and After Image Sources: G

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2018-03-11 12:11:18

Just Breathe: 10 Amazing Yoga Retreats From Around the World  

There are times when life hurts . . . a lot. There are times when things get out of hand. There are times when you feel like you're spinning out of control and need to realign your center. That's when a yoga retreat can come in handy. Whether you do yoga on a regular basis or not, the practice can help detox, debloat, and ease tension in certain parts of the body. It can also help build core strength, de-stress the mind, and relieve the effects of those stresses in the body. Keep in

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2018-03-11 10:13:57

The Ladies of Little Mix Define Healthy Balance - Here's How They Stay in Amazing Shape  

Perrie Edwards, Jade Thirlwall, Leigh-Anne Pinnock, and Jesy Nelson are today's iteration of the Spice Girls. The quartet of vocalists together make Little Mix: the badass, UK-based girl-power pop band of our dreams. And as role models for young women everywhere, they walk the walk when it comes to living healthy (and we're not talking about obsessive exercise and green juices). RelatedCNCO and Little Mix Released the Music Video For the "Reggaetón Lento" Remix - and It's Hot! ...

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2018-03-11 09:53:13

Here's What to Look For When Picking Out the Perfect - and Healthy! - Bottle of Rosé  

With Spring on the horizon, many of us are considering incorporating more chilled Rose wine into our outdoor dining plans. Pink and sweet, Rose has a reputation for being a lighter choice in warmer weather, but is it really a healthy option? When looking for the "healthiest" Rose, biodynamic and organic varieties are safe bets. However, "Most small production wineries are often not set up for organic certification but use a very strict process to ensure high-quality wine without added chemic...

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2018-03-11 09:51:14

You May Think You Have a Fave Halo Top Flavor, but You Haven't Tried Blueberry Crumble Yet  

Ever since healthy ice cream megalith Halo Top announced the new pie-in-a-pint flavor, Blueberry Crumble, we were salivating and fantasizing about what berry-infused deliciousness awaited. RelatedYo, Toasted Coconut Halo Top Is Off. The. Chain. (We Tried the 6 Other Vegan Flavors, Too!) At only 360 calories per pint (that's literally one slice of blueberry pie in calories), this springtime-only offering (yes, it's limited edition!) packs 20 grams of protein into each gilded container

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2018-03-11 08:33:46

Sweat Without Staying Wet in These Fab Moisture-Wicking Workout Clothes  

There is nothing worse than working up an absolute sweat at the gym or in your favorite workout class only to have to deal with wet, sticky clothes afterward. Moisture-wicking and sweat-proof gear has become more common for gym rats and casual gym-hitters alike as it proves to be all sorts of comfortable. But no matter if your clothes are sweat-wicking, sweat-proof, or any variation of the fabric, don't forget to change your clothes ASAP after working out. Sweaty clothes can put you at risk

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2018-03-11 08:11:53

25 Healthy Breakfast Recipes For Avocado-Lovers  

When it comes to healthy breakfast options, there's no better way to incorporate some healthy fats than by adding avocado. If you've been in a DIY breakfast rut, rest assured that the possibilities are endless as far as this fruit is concerned. We've got you covered with 25 recipe options, from breakfast sandwiches to casseroles and smoothies. Related22 Tasty Breakfast Recipes That Also Promote Weight Loss

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2018-03-11 07:54:05

Demi Dropped 50 Pounds For a Bikini Competition but Wasn't Happy Until She Gained It Back  

Losing weight doesn't always involve a straight line. There can be huge bumps and zigzags along the way, and it can take some people years to find a healthy lifestyle that works for them. Demetra Eftimiades (Demi) should know; she's had a series of ups and downs in her own wellness journey. Learn about her struggles to lose - and gain - weight and how she finally found balance. Demi's journey began in December 2015 and at a weight of 160 pounds. She told POPSUGAR that after a ho

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2018-03-11 05:06:30

Let's Settle the Great Soy Debate - Is the Bean Actually Bad For You?  

Plant-based diets and commitments like Meatless Mondays are on the rise, and for good reason. In addition to imparting several health benefits such as better heart health and clearer skin, reducing consumption of meat, and thereby lessening greenhouse gas emissions, can benefit the environment as well. When reducing our intake of meat products, we often turn to soy, which comes in the forms of tofu, tempeh, edamame, miso, natto, burgers, and other products. Soy is considered to be a great pl

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2018-03-11 03:25:45

These Jaw-Dropping BBG Before-and-Afters Will Have You Doing Burpees Before You Finish Reading  

The Kayla Itsines BBG program continues to gain popularity, and for good reason! Women the world over are losing tons of weight and getting strong and confident using this fast, effective training program - celebrities included! Ahead are some of our favorite recent transformations - before and afters that are so good, you'll be dropping to the floor for some push-ups before you're finished seeing all of them. Prepare for mega inspiration! RelatedKayla Itsines Will Work You Out in 28 M

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2018-03-11 03:16:37

Jennifer Garner Won the Oscar For Best Arms - Here's How  

If you watched the Oscars, you saw how much of a knockout Jennifer Garner was on the red carpet. And not just because of that stunning gown - homegirl's got some supertoned arms! RelatedJennifer Garner's Secret to Feeling Energized: "50 Cups of Coffee" and This Workout So how does this supermom stay fit and active while working and raising children? Jen is a true ray of sunshine, so it makes sense that her workout routine would be just as peppy, happy, and joyful. Her exercise of cho

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2018-03-11 03:04:46

Beef-Lovers, Rejoice: These Keto Recipes Don't Skimp on Flavor  

With the start of any new weight-loss-focused diet comes the dread of potentially having to give up your favorite foods. But if you've been on the fence about going keto, fear not. This versatile low-carb, high-fat diet has plenty of room for your favorite staples, and beef dishes are no exception. Here are 10 keto-approved recipe options with your favorite protein, from tacos to soups and steaks. Related20 Deliciously Easy Recipes to Kick-Start Your Keto Diet

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2018-03-11 02:53:58

Loneliness Is Bad For Your Health  

This article by Jed Magen, associate professor of psychiatry at Michigan State University, was originally published on The Conversation. Read the original article. Imagine a 65-year-old woman who sees her physician frequently for a variety of aches and pains. She might complain of back pain on one visit, headaches another time, and feeling weak on the next. Each time, her physician does a physical exam and runs the appropriate tests, without finding anything to account for her symptoms. Each ti

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2018-03-11 01:37:56

4 Reasons to Pick the Swimming Pool For Your Next Workout Locale  

Winter workouts got you down? Bored of the treadmill? Need a change? Why not add a splash of chlorine into your routine? Swimming is not just for Olympians and the old-folk set at your gym. It's an amazing strength and conditioning workout for anyone. Well, knowing how to swim helps. Or tread water at the very least (sources say moderate to vigorous intensity treading burns between 200-600 calories an hour!). If you can execute a basic crawl (or freestyle, as the pros call it), you are rea

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2018-03-10 10:23:47

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