Health and Fitness

40+ running terms every runner needs to know

A glossary of running terms every runner needs to know. Do you?

Helpful Bodyweight Back Exercises for At Home Workouts

With these 6 great bodyweight back exercises you can learn how to strengthen your back at home. No equipment necessary!

Need a Natural Energy Boost? 4 Tips to Become a Morning Person

You’ve decided to become a morning person? These 4 simple tips will help you be more active in the morning and get a natural energy boost.

4 Tips for Running in Summer

Running in the heat can be tough on your body and affect your pace. We’ve got 4 great tips for the right running apparel to stay cool, so you can keep running in summer

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Trail Running ᐅ Beginner Tips for Trail Running from the Pros

Tired of the same old road runs? Give trail running a try! 4 trail running pros offer trail running tips for beginners to help you get started. The most important thing to remember? Have fun!

Train like… you: Tap into Your Workout Motivation and Find Your Strength

Push your fitness to the next level! Join “Train like…you” challenges and workouts to discover your own workout motivation, while getting inspired by strong women.

Mary Keitany’s Journey: A Life of Long Distance Running

Mary Keitany shares how she became a long distance runner, the challenges she has faced, and offers advice to other runners on competition. Plus: her plans for the 2020 Summer Olympics

Why Your Fitness Level Is Irrelevant in the Selection Process at Runtastic

You don’t have to be a runner to work for Runtastic. Here’s why your fitness level is not relevant in the employee recruitment and selection process.

Fitness Motivation • I Feel Empowered

Sometimes I had to force myself to even go for a walk. Do you know the feeling? Mustering up our fitness motivation can be a life-long challenge. Here Monika shares her success.

What No One Tells You To Look For In A Healthy Diet

Each week, we review feedback from coaching clients and readers of the site and our emails. One of the most common frustrations is figuring out what to eat, specifically knowing what to look for in a healthy diet. The reason for the struggle is that it’s not clear where to begin to fix the problem. […] The post What No One Tells You To Look For In A Healthy Diet appeared first on Born Fitness.

What to Eat Before and After a Workout

You might want to think twice before you rush to slug down another post-workout smoothie. Your pre-workout routine of oatmeal and fruit? It might not be helping in the way you think. And the extra BCAAs you’re drinking during your workout? The real impact is likely only on how much money you have in your […] The post What to Eat Before and After a Workout appeared first on Born Fitness.

What To Eat For Breakfast To Fill You Up

The rules of hunger are oftentimes misunderstood. This breakfast recipe will not only keep you fuller for longer, but it also provides the formula to increase satiety (and energy) at any meal.  The post What To Eat For Breakfast To Fill You Up appeared first on Born Fitness.

Is An Alkaline Diet Really Healthier?

Of all the ways you can easily become confused by what foods are “healthy,” the most common is the cruelest. The diet industry loves to take a concept that you understand on a basic level, and then twist science to make it seem that certain foods are dangerous to your health. The manipulation of fear […] The post Is An Alkaline Diet Really Healthier? appeared first on Born Fitness.

High-Intensity Training: The Most Common HIIT Workout Mistake

High-intensity interval training (AKA “HIIT”) has been a popular training method for years. It’s effective and time-efficient. But, as time has gone on, the methods you see being labeled as “HIIT” are getting farther away from the science that proved the effectiveness of these types of routines. Just because the high intensity is good, doesn’t […] The post High-Intensity Training: The Most Common HIIT Workout Mistake appeared first on Born Fitness.

Why Boosting Your Immune System Makes You Feel Sicker (And 8 Other Facts That Will Protect Your Health)

“You have a supercharged immune system…and that is why you’re so sick.” I’ll never forget the words from my immunologist. It was the same speculation I heard a week earlier from my oncologist, right after a relieving conversation where she shared that I didn’t have cancer. If I’m being open, this was the third time […] The post Why Boosting Your Immune System Makes You Feel Sicker (And 8 Other Facts That Will Protect Your Health) appeared first on Born Fitness.

The Beginner Resistance Band Workout You Can Do At Home

The problem with training is rarely the exercises you perform, but, rather, how they are combined together into a program that will challenge and change your body. At some point, rep-after-rep-after-rep just doesn’t do the job, no matter how hard it feels. And, this is especially true for at-home workouts. If you want to make […] The post The Beginner Resistance Band Workout You Can Do At Home appeared first on Born Fitness.

The Beginner’s Guide To Fat Loss

The hardest part of the fat loss process is believing that this time will be different. But, it can be if you’re willing to remove the usual complications associated with weight loss and commit to a different approach.  After helping thousands of people lose weight, the key to building an effective fat loss plan is […] The post The Beginner’s Guide To Fat Loss appeared first on Born Fitness.

Has studio and gym fitness changed forever?

Hi friends! How’s the morning going? I’m trying to get everything organized for “school” – Liv is going back purely distance-based until at least Labor Day and P is home until at least January – and plan for some upcoming workout videos. We’ll probably hit the pool later today and grill chicken, veggies and sweet… The post Has studio and gym fitness changed forever? appeared first on The Fitnessista.

Nordstrom Anniversary Sale Early Access Picks

Hi friends! Happy Monday! How was the weekend? I hope you had a wonderful one. We hung out at the pool and got caught up on some stuff around the house. I also cranked through a lot of workout videos for a new project that’s on the way. Stay tuned for more details! I’m super… The post Nordstrom Anniversary Sale Early Access Picks appeared first on The Fitnessista.

Friday Faves

Hi friends! Happy Friday to ya. How was the week? Ours went by in a flash since we were on a little getaway to Sedona. It was everything I needed: fresh air, time outside, and time with the fam. We found out that the girls really love hiking! We did three amazing trails while we… The post Friday Faves appeared first on The Fitnessista.

Optimizing our genetic potential and strengthening the immune system with Dr. David Minkoff

Hi friends! I hope you’re having a lovely week so far. I’m so excited to have a new podcast episode up this week. Things have been a bit sporadic on the podcast front with everything going on (aka our house is pretty much never quiet right now! ha) but I definitely intend to post new… The post 054: Optimizing our genetic potential and strengthening the immune system with Dr. David Minkoff appeared first on The Fitnessista.

The relationship post

Hi, friends! Hope your day’s going well. I thought I’d take a break from the normal fitness content to talk a little bit about how we’ve been navigating life lately during these challenging times. I started thinking about this while planning out my editorial calendar which sometimes involves reviewing common search terms that led people… The post The relationship post appeared first on The Fitnessista.

Family-friendly Sedona activities

Sharing some of our favorite spots in Sedona, plus some good hikes to do with the kids.  Hi friends! How’s the week going so far? I’ve loved reading your comments on yesterday’s discussion post and your Anniversary Sale comments! For today’s post, I wanted to share some details from our adventures in Sedona. We wanted… The post Family-friendly Sedona activities appeared first on The Fitnessista.

Healthy Shopping List ᐅ 13 Pantry Essentials

ᐅ Free PDF: Download your healthy shopping list! You should always have these 13 foods in your pantry, fridge and freezer.

Disrupting the fitness equipment industry with Max and Natalie from Bala Bangles

Hi friends! Happy Thursday! New podcast episode is up and today I’m chatting with the founders of Bala Bangles, Natalie Holloway and Max Kislevitz. Download the full transcript here.  Here’s what we talk about: How they got started and the inspiration behind Bala Bangles What it’s like to work with Mark Cuban and Maria Sharapova… The post 055: Disrupting the fitness equipment industry with Max and Natalie from Bala Bangles appeared first on The Fitnessista.

The Art and Science of Foods That Fill You Up

How much are you eating? Do you know? Counting calories can suck, and be a lot of work, but it’s worth doing for at least 2-3 days to get a sense of whether or not your eating is on target. But let’s say your daily calorie intake is about where it should be. In that […] The post The Art and Science of Foods That Fill You Up appeared first on Born Fitness.

Yoga for Runners: The Best Tips and Yoga Poses

Try out yoga for runners: these yoga poses not only enhance your body’s ability to recover after running & build muscle, but they also help you relax.

Can you Build Muscle with Bodyweight Exercises?

Bodyweight exercises are suitable for all fitness levels. But is it possible to build muscle without weights?

Breastfeeding, exclusively pumping, and tips for postpartum with Sandy J. Green

Hi friends! I’m so excited for today’s episode because I’m chatting with Sandy J. Green about quite a few things I wish I would have known for our first pregnancy and postpartum experience. She’s so knowledgeable and I really enjoyed our converstaion. We’re discussing some new mom topics, like: – Exclusive pumping and tips for… The post 056: Breastfeeding, exclusively pumping, and tips for postpartum with Sandy J. Green appeared first on The Fitnessista.

Nordstrom Anniversary Sale top sellers and picks under $50

Sharing the bestsellers from my Early Access post and faves under $50 from the Nordstrom Anniversary Sale! The sale is live for public access starting at 6:30PST/9:30 EST today. Hi friends! I hope you’re having a wonderful week so far. I finished up that huge video project – I’ll share the news soon, I promise… The post Nordstrom Anniversary Sale top sellers and picks under $50 appeared first on The Fitnessista.

Oura ring review + is it worth it?

Sharing my thoughts and full review of the Oura Ring. Pros, cons, sleep tracking, fit, and is it worth it? If you see me out and about right now (jk, we don’t go anywhere) you’ll see me sporting some intense bling: my new Oura ring. (Ok not really *bling* but it’s a giant ring!) After… The post Oura ring review + is it worth it? appeared first on The Fitnessista.

17SepRun Wild: 1 Million Runners for 1 Million Species

Join the Run Wild challenge in the adidas Running app. See if you can keep up with a tiger, elephant, or pangolin.

adidas Running: Which Running Watches and Apps Work?

Wondering which smartwatches or apps work with your adidas Running and adidas Training apps? Find all of them right here!

Best Protein for Muscle Gain: How much Protein Do You Need?

More protein isn’t always better. Find out how much protein you need and the best protein for muscle gain after your workout.

Vegan Protein Sources ▷ Top 10 Foods for a Plant-Based Diet

What are the best vegan protein sources? From oats to tofu to lentils: here’s a list of 10 top foods for plant-based protein.

Late-Night Cravings? 5 Healthy Snacks for Weight Loss

Weight loss while sleeping? ᐅ Here are 5 healthy weight loss snacks that taste delicious and curb your late-night cravings for junk food and sweets.

Superfoods: 7 Foods to Boost Your Immune System

Garlic, blueberries, matcha powder, and more! Strengthen your immune system with these 7 true superfoods. ► See the list

Working Out Together is More Fun ᐅ Try These Partner Workouts

You need motivation to work out? Partner workouts are a great way to stay fit together. ► Get the best partner exercises!

Skip the 30-Day Squat Challenge (Do This Home Workout Instead for Better Results!)

Find out why the 30-Day Squat challenge is not the best way to see results. Get these effective alternative home workouts

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How to Lose Man Boobs: Best 4 Tips to Get Rid of Moobs

Want to know how to lose man boobs? Find out which chest exercises help fight moobs and learn more about gynecomastia.

Full-Body Dumbbell Workout: The Perfect Home Workout in 20 Minutes

Work all major muscle groups with this 20-minute full-body dumbbell workout video – the perfect home workout to get pumped!

Can You Gain Weight From Eating Too Little?

There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories. If there’s nothing else you learn from this post, let it be that. But, there’s so much more that […] The post Can You Gain Weight From Eating Too Little? appeared first on Born Fitness.

Your Fall Fitness Plan

A full fall fitness plan featuring lots of workouts you can do at home.  Hi friends! I hope you’re having a wonderful day. It’s been a bit of a crazy week, so I wanted to re-share this post which has tons of new ideas for your fall fitness plans. I can’t believe the first day… The post Your Fall Fitness Plan appeared first on The Fitnessista.

5 things I’ve learned from the past 7 months

Hi friends! I hope you’re having a lovely morning. I’ve been cranking away on a post about tracking your cycle and how to adjust workout intensity throughout the month, and it’s taking me a bit longer than expected. Stay tuned for that one later this week. This week has been a good one so far.… The post 7 things I’ve learned from the past 7 months appeared first on The Fitnessista.

Managing our stress response, reducing inflammation, and tips for longevity with Dr. Jannine Krause

Hi everyone! Thank you so much for your kind words about Bella. I’ve spent the week just taking time to sit in the sadness and heal a bit, and your kind words have helped to carry me through this difficult time. I’ve got a new episode of the podcast live today and I’m chatting with… The post 059: Managing our stress response, reducing inflammation, and tips for longevity with Dr. Jannine Krause appeared first on The Fitnessista.

The Most Common Cause of Sports Injuries >> Avoid this Mistake

Stretching is “out”. Find out how to reduce your risk of sports injuries when you run.

Eating Insects Might Be Your New Favorite Source of Protein

Eating bugs is the latest trend in environmentally friendly protein. Here’s why it’s gaining popularity and how you can get started eating insects.

adidas Running • Which Running Watches and Apps Work?

Wondering which smartwatches or apps work with your adidas Running and adidas Training apps? Find all of them right here!

The Surprising Science of the Benefits of the 5-Minute Walk

The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people […] The post The Surprising Science of the Benefits of the 5-Minute Walk appeared first on Born Fitness.

CBD update post (now that I’ve taken it for over a year)

Sharing an update on my experience with CBD. This post isn’t sponsored, but you can use my referral link FITNESSISTA to get 15% off your first order with my favorite brand, Equilibria. Click here to check it out! If you order before Wednesday, you’ll receive a free eye mask! (All existing subscriptions will receive these,… The post CBD update post (now that I’ve taken it for over a year) appeared first on The Fitnessista.

Virtual juice date

Hi friends! I hope you’re enjoying the day so far! It’s been quite a while since we’ve done a virtual juice date, so I thought that would be a fun post for today. So please grab a glass of your favorite morning beverage, let’s grab a pastry from the pastry counter, and hang out for… The post Virtual juice date appeared first on The Fitnessista.

How to track your cycle and how to adjust workout intensity throughout the month

Sharing tips on how I learned to track my cycle and how to adjust your workouts throughout the month. Hi friends. Happy Monday! I hope you had a wonderful weekend. We celebrated two friends’ bdays and I babysat our friend’s two kiddos, including a 5-month old. We got rid of a lot of our baby… The post How to track your cycle and how to adjust workout intensity throughout the month appeared first on The Fitnessista.

Women’s Self Esteem and the Benefits of Sports

The benefits of sports are both physical and psychological. Read how exercise can boost women’s self esteem.

How to Increase Your Running Stamina and Endurance

You want to increase your running stamina, but don’t know where to start? Follow these tips to increase your endurance.

Effects of Stress on Weight and Hormones >> Know the Signs of Stress

By knowing the effects of stress – sleep disorders, sugar cravings, low energy – you can improve stress management.

What Everyone Gets Wrong About Artificial Sweeteners

Are artificial sweeteners bad for you? We get this question all the time. First and foremost, it needs to be said: diet beverages have an undeserved bad reputation. They’ve been blamed for everything from making you gain weight to messing with your hormones. And, study-after-study tries to pardon the beverages without any luck.  Plenty of […] The post What Everyone Gets Wrong About Artificial Sweeteners appeared first on Born Fitness.

Quick Warm-Up Routines That Will Change How You Exercise

Here’s something you won’t hear many trainers admit: A long workout warm-up — you know, the type that asks you to foam roll, stretch, or otherwise activate every muscle imaginable — can backfire. Before you think we’re railing against common advice for the sake of being counterintuitive, we’re not saying warmup exercises are bad. We’re […] The post Quick Warm-Up Routines That Will Change How You Exercise appeared first on Born Fitness.

The Surprising Health and Weight Loss Benefits of the 5-Minute Walk

The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people […] The post The Surprising Health and Weight Loss Benefits of the 5-Minute Walk appeared first on Born Fitness.

ESS60, supplements, and sleep with Chris Burres

Hi friends! Happy Wednesday! Thank you so much for tuning into the podcast today. I’m chatting with Chris Burres all about ESS60 (which increased lifespan of test subjects by 90 percent), supplements, and sleep. I really enjoyed our conversation – Chris is incredibly knowledgeable and had great energy – and hope you like this episode.… The post 061: ESS60, supplements, and sleep with Chris Burres appeared first on The Fitnessista.

Focus On: CXWORX

Sharing the details on Les’ Mills core program: CXWORX. This post isn’t sponsored, but if you’d like to try a class, please head to my referral link for 30 days free. The Les Mills workouts are incredible and I’m so excited for you to give them a try! Hi friends. Happy Monday! I hope you… The post Focus On: CXWORX appeared first on The Fitnessista.

Leaky Bladder? 4 Tips for Urinary Incontinence

Dealing with urinary incontinence as a runner can be embarrassing and annoying. Get tips to manage your leaky bladder.

Bye-bye Seasonal Affective Disorder: The Power of Outdoor Workouts

Dark days? Don’t stop outdoor workouts just because it’s cold. You can battle seasonal affective disorder with winter training!

Runner’s Diet • 9 Foods for Runners

The right foods at the right time are important for your running performance. Here are the 9 best foods for runners: from broccoli to peanut butter.

Improve Performance with Workout Music that Motivates

Did you know that the right workout music can boost your athletic performance? Exercising to music is fun and motivates you!

How to Generate New Client Leads with Social Media

Business website up and running—Check!  Selection of your primary social media channels—Check!  Steady content creation—Check!  Those wins may look small on paper, but entrepreneurs know the amount of work that goes into checking all of these off. 

 

25 kid-friendly breakfasts, lunches, and dinners

Sharing 25 meals that my kids will eat, no matter what. It’s always hard to find kid-friendly recipes and home runs, so I’m sharing the goods in this post!  Raise your hand if you’re SO sick of cooking right now. I’ve been in a cooking funk for pretty much all of ‘Rona (and yes, I’ve… The post 25 kid-friendly breakfasts, lunches, and dinners appeared first on The Fitnessista.

Quick and intense 30-minute total body barre (video)

Sharing an all-new barre video today! All you need is a pair of light dumbbells to get a short and spicy total body workout. Hi friends! How’s the day going? I hope you’re enjoying the morning so far. Both kids are at school (a rare treat, I tell ya), so I’m looking forward to crushing… The post Quick and intense 30-minute total body barre (video) appeared first on The Fitnessista.

Review of Superlife + what I learned

Sharing my thoughts and review on Darin Olien’s book Superlife and what I learned.  Hi friends! How’s the morning going? I hope you’re having a great day so far. I apologize for disappearing for a few days – I can’t remember the last time I missed a Friday Faves post. Social media and the world have… The post Review of Superlife + what I learned appeared first on The Fitnessista.

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Running Cadence >> How to Adjust Your Steps per Minute

Discover how running cadence and performance are connected and how to effectively adjust your own steps per minute.

Get Motivated for Running in Winter

It can be tough to go running in winter when it’s cold and dark. We’ve got tips to heat up your runs when it’s cold outside.

Seasonal Depression or Winter Blues? 6 Mood Enhancers

Feeling sad and tired a lot? It could be the winter blues or seasonal depression. We have 6 tips to boost your mood!

weekend bday festivities

Hi friends! Happy Wednesday! I hope you’re enjoying the week so far. I feel like I’m finally coming out of a post-celebration and birthday blur. The Pilot turned the big 4-0 on Saturday and P turned 5 on Monday. Since the Pilot was hitting such a milestone birthday, I really tried to brainstorm ways to… The post weekend bday festivities appeared first on The Fitnessista.

Some things about P

She’s big enough to want to do everything herself, but still wants to be cuddled. She falls asleep in the car driving around and I carry her inside, wondering if that time will be the last – She can do the worm – She loves animals, riding horses, and is convinced she’s a real… The post Some things about P appeared first on The Fitnessista.

Running in the Cold: Hot Tips for Winter Running Gear

Running in the cold, ice and snow: We have the best winter running gear tips to keep you running when it’s chilly outside.

Low Carb Recipes ► Beef Tacos

Following a low carb diet? Try this delicious recipe for low carb beef tacos!

The 4 Worst Morning Habits You Should Definitely Stop TODAY

Are bad morning habits sabotaging your day? Stop doing these four things during your morning routine ASAP!

Streak Running • Tips to Keep You Running Every Day

Running every day: What helps you be a strong streaker and what are the benefits? >> Tips and tricks for running streaks.

Running While Pregnant? Plan Your Trimesters

Thinking about running while pregnant? Learn how to safely keep running during the trimesters and postpartum exercise.

5 Top Qualities of Health Coaches

What does it take to be a “good” health coach?  By nature, most health coaches work directly with clients who are looking for support from a professional to implement lifestyle changes that aim to improve their health and wellbeing. 

Meals to take a family with a new baby

Sharing some of my favorite baby meals! These are my favorite meals to take a family with a new baby and something I always look forward to doing for friends and family. I’d love to hear your faves, too, if you’d shout them out in the comments below.  Hi friends! How’s the week treating you?… The post Meals to take a family with a new baby appeared first on The Fitnessista.

063: Organization hacks, budgeting, and meal planning with Kath Younger, RD

Hi friends! Got a new podcast episode up this morning with my friend Kath from Kath Eats Real Food. We’re chatting all about: – How she started her blog – Tips for home organization – Budgeting and finances – Managing digital clutter (<- this is such a tricky one for me!) and so.much.more. This was… The post 063: Organization hacks, budgeting, and meal planning with Kath Younger, RD appeared first on The Fitnessista.

Pumpkin Pie Protein Bowl (gluten-free, vegan)

A delicious and healthy high protein breakfast option that tastes like pumpkin pie! It’s gluten-free, vegan, and an awesome breakfast for busy mornings. Hi friends! How are you? I hope you’re having a lovely morning. I’m really looking forward to shaking my legs out with a hike this afternoon and enjoying Taco Tuesday with the… The post Pumpkin Pie Protein Bowl (gluten-free, vegan) appeared first on The Fitnessista.