Fitness

The pattern remains the same for a lot of us - we hibernate during the Winter months and get ready to shed our cold-weather selves as the weather heats up. By the time Memorial Day comes around, we're looking for a few smart ways to shed a few pounds before it's time to don that bikini. For other's, it's not as frantic: your cold-weather workout routine differs little from your bikini-ready one, and you're careful to balance comfort foods with fresh, low-calorie options all the time. We want to know: where do you stand on your Summer weight-loss goals? Are you looking to shape up for Summer, or does your diet and exercise plan remain the same throughout the year? popsugar pollAre You Shaping Up For Summer? Yes - I'd like to lose weight for Summer. No - I'm not changing any diet and exercise habits for Summer!

Anyone who runs a 10.5-minute mile needs to listen to this new 5K playlist on her next run. There's a little something for every runner's needs in this perfect blend of rock, pop, and soul. Subscribe to the Spotify playlist, then keep reading for the full list of songs.

Can you guess which supermodel went for a bike ride at the beach? POPSUGAR Quiz Guess Which Model Took Her Bike Out For a Spin? ? To see the comments on this, you must guess right or give up!

Whether you run on a treadmill and glance at the display, or keep track of your run outside with a GPS, it's nice to know how many calories you're burning, especially if weight loss is one of your goals. Here's a nifty chart to let you know what your pace and workout time translates to in calories burned. It can also help you figure out how intensely and how long you need to exercise in order to negate the cupcake you savored at lunch. *Calculations based on a 130-pound woman table.tiptable {border-collapse: collapse;} table.tiptable tbody {background: #acc;} table.tiptable tbody td, table.tiptable th { border-bottom: 4px solid #fff; border-left: 1px dotted #fff; vertical-align: top; padding: 10px; } table.tiptable th { padding: 5px 10px; text-align: left; background: #ccc; text-transform: uppercase; letter-spacing: 0.2em; font-weight: bold; font-size: 110% } table.tiptable tbody tr.odd {background: #FFCCCC;font-size:13px; } table.tiptable tbody tr {background: #eee; } Miles per hour Minutes per mile Calories burned in 20 minutes Calories burned in 30 minutes Calories burned in 45 minutes Calories burned in 60 minutes 3.0 20:00 66 99 149 199 3.5 17:00 72 108 162 216 4.0 15:00 81 122 182 243 4.6 13:00 90 135 202 270 5.0 12:00 144 216 324 432 5.5 11:00 162 243 364 486 6.0 10:00 180 270 405 540 6.6 9:00 200 300 450 600 7.0 8:30 214 321 482 643 7.5 8:00 225 338 506 675 8.0 7:30 243 364 547 729 8.5 7:00 261 391 587 783 9.2 6:30 279 418 628 837 10.0 6:00 297 446 668 891

Chock-full of protein, eggs are a quick and easy way to get protein any time of the day. From omelets in the morning to quiche at night, you may be shying away from the yolks to save calories and cholesterol. The yolk may contain all the fat, but it also contains most of the vitamins and nutrients. Take a look at the comparison below to see what you may be missing when you hold the yolks. table.tiptable {border-collapse: collapse;} table.tiptable tbody {background: #acc;} table.tiptable tbody td, table.tiptable th { border-bottom: 4px solid #fff; border-left: 1px dotted #fff; vertical-align: top; padding: 10px; } table.tiptable th { padding: 5px 10px; text-align: left; background: #ccc; text-transform: uppercase; letter-spacing: 0.2em; font-weight: bold; font-size: 110% } table.tiptable tbody tr.odd {background: #FFCCCC;font-size:13px; } table.tiptable tbody tr {background: #eee; } 1 egg white 1 egg yolk Calories 16 54 Total fat (g) 0 5 Saturated fat (g) 0 2 Cholesterol (mg) 0 210 Sodium (mg) 55 8 Carbs (g) 0 1 Fiber (g) 0 0 Sugars (g) 0 0 Protein (g) 4 3 Vitamin A (IU) 0 245 Vitamin B12 (mcg) 0 0.3 Vitamin D (IU) 0 18.2 Calcium (mg) 2.3 21.9 Folate (mcg) 1.3 24.8 Potassium (g) 53.8 18.5 Selenium (mcg) 6.6 9.5 Omega-3s (mg) 0 38.8 The yolks are where it's at if you're looking to up your intake of vitamins A, B12, and D, as well as your daily calcium, folate, and omega-3s. If it's cholesterol you're worried about, the recommended limit is about 300 mg a day. That means you could enjoy an egg a day if you wanted to, but it's important to be mindful about how much meat, cheese, and other dairy products you eat during the rest of the day.

Heading out of town for vacation is no excuse to ditch your exercise routine. Try these easy tips to stay in shape the next time you travel.

by Dr. Nathalie Beauchamp Bone Health There are 208 bones in the human body and 143 joints. If any of these weaken, your body mechanics can be thrown out of balance, affecting your overall physical health. For this reason, it […] ↓ Read the rest of this entry...

A grain-free life does not have to be free of comfort food! When you're craving a big bowl of garlicky pasta, cook up these zucchini noodles aglio et olio (garlic and oil) instead. The real comfort here, other than that fragrant garlic, comes from "breadcrumbs" created from toasted almond meal; I was truly surprised by how much I enjoyed their flavor and texture. Keep reading for this protein-packed, Paleo-friendly recipe for pasta.

Angelina Jolie's cancer scare and decision to have a preventive double mastectomy has started a nationwide discussion about the importance of women's health care and cancer prevention. Watch this video to find out what Angelina's genetic mutation means, if you're a candidate for genetic testing, and steps you can take to reduce your risk of breast and ovarian cancer.

I can’t go anywhere these days without seeing someone with a green drink in their hand. Maybe I live to close to Whole Foods? Nah… I myself am a big fan of greens. Greens help keep your body in an alkaline mode. We eat so many acidic foods that it is important to get greens in your day. The easiest way for me is through a drink and a couple of my favorites are: GT’S Organic Raw Kombucha (Multi-Green) and *Evolution FRESH (Sweet Greens and Lemon) 100% juice. I usually only drink the kombucha drink when I have a horrible headache, it’s the only drink that helps me with that. I drink Evolution all the time because it’s a true green drink that has juice from celery, apple, cucumber, spinach, parsley, romaine lettuce, lemon, lime, wheatgrass, and clover sprouts. Yum! Most green drinks you get freshly blended always include spinach and/or kale among other ingredients. So, what’s better, kale or spinach? Both are great. Here’s a quick and simplified break down: Kale Nutrition Facts  Calories 50 Fiber 2 grams Protein 3.3 grams Calcium 10% RDA Iron 9% RDA Vitamin C 160% RDA Vitamin A 659% RDA Spinach Calories 23 Fiber 2.2 grams Protein 2.9 grams Calcium 14% RDA Iron 15% RDA Vitamin C 37% Vitamin A 407% The Best Green Drinks From Around The Web Makes 1 smoothie (or 2 kid sized) 1/2 cup vanilla almond, soy, or coconut milk (I use unsweetened vanilla almond milk) 1 cup frozen pineapple pieces 1 cup frozen mango chunks 1 big handful fresh baby spinach Variations: - add a small container of yogurt for added protein and calcium - add a scoop of your favorite vanilla protein powder (I don’t do this for kids) Add 1 tablespoon of any of the following: - chia seeds - flax seeds - natural flaked coconut - peanut or almond butter (source) Grape – Cucumber Punch Ingredients 2 cups kale, fresh 1 cup almond milk, unsweetened 2 cups grapes 1 cucumber, peeled 1/2 avocado 1 banana 1/2 cup pineapple – Serves 2 – Directions Blend kale and almond milk until smooth. Next add the remaining fruits and blend again (source) Cilantro Mango Detox  1 ½ cups spinach, fresh ½ cup cilantro, fresh 2 cups water 1 ½ cup mango 1 cup pineapple ½ avocado – Serves 2 – directions Blend spinach, cilantro and water until smooth. Next add the remaining fruits and blend again. The super-food is KALE which contain large amounts of vitamins (A, C, K, & E). All raw greens are great. I recommend having a green drink which includes both. However if you did have to choose, you now know kale is a more nutritional option. Fitness Tip: GO GREEN and use the “Best green drinks” recipes from the list above Ready. Set. Get Fit! GET HEALTHY! Darese, ISSA CFT, Certified Boot Camp Instructor Resources: Prevention.com / simplegreensmoothies.com