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The Secret to Beating Your Saddlebags For Good

If you're trying to tighten up the extra padding around your butt and upper quads, you're not alone. This area is a problematic spot for women, and there's no single cure to change things overnight. According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna's other piece of advice? "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen."

So stick to a healthy eating plan, add plenty of cardio to your workout routine, and try out these helpful exercises to help you feel more confident the next time you slip into something slinky.



Source: POPSUGAR Fitness http://bit.ly/1PIUom0

GI Update: Jim Stoppani Talks The Real Deal With Natty Vs Steroids In Bodybuilding

Jim Stoppani Talks Natty Vs Steroids In Bodybuilding

One of the smartest bodybuilding enthusiasts, Dr. Jim Stoppani, talks about the realities of steroids and if natural competitors can ever match up.

> Watch it HERE!

LATEST EPISODES:

Gregg Valentino has more stories than he knows what to do with. That's why he's called the Ramblin' Freak. Now, you've all probably heard of Gold's Gym. Of course you have! It's the mecca of bodybuilding... but you haven't heard about this famed gym quite like this.

> Watch it here!
Live like Arnold. Be like Arnold. Start your journey towards transforming into the Austrian Oak using his essential 5 principles of bodybuilding.


> Watch it here!
Some people are so good at fitness and training that they make it look easy... then you see some epic fail videos that remind you how hard it actually is. This week we give you a bit of both.

> Watch it here!
Want more inside stories from Gold's Gym? Forget about the Ramblin' Freak... Ric Drasin is one of the most respected men in the industry when it comes to age-old stories. And things get pretty wild.

> Watch it here!
212 competitor Guy Cisternino talks about how the internet has changed the way bodybuilders not only train... but earn their way to champion status. It's a whole new world. Here's how.

> Watch it here!
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The 1 Pair of Sneakers You Need in Your Athleisure Lineup: Ultra Stylish and Made of Wool

Wanna Do a Split? 9 Poses to Make It Happen

If you've always wanted to do a split, you need flexible hips and hamstrings. Practice these nine stretches, and you'll soon be on your way.

For more stretching options, do check out our video with yoga poses that will help you master the splits.



Source: POPSUGAR Fitness http://bit.ly/1G8bDI5

10 Exercises That Burn 200 Calories in Under 3 Minutes

If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.

In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.

Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Here are 10 intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!



Source: POPSUGAR Fitness http://bit.ly/1msKbBQ

You Want to Run Faster? Here's How You Need to Train

When you first start running, it's important to think of yourself as a tortoise and not a hare, slowly easing yourself into running two to three miles a day, three to five days a week for about two months at a comfortable pace. This way, you can cover a lot of ground yet still build endurance while minimizing injuries. No one wants to get hurt while trying to do something good for themselves - right?

Related: 25 Must-Know Tips For Runner

Once you've found your pace, you'll notice that you feel stronger and in better shape. But, to avoid hitting a plateau where you stop progressing, it's a good idea to move out of your now-comfortable cruising pace and push yourself to run faster by doing tempo runs. This type of speedwork challenges you to run beyond of your normal pace for a steady period of time (rather than in short bursts like interval training). To start training with tempo runs, we suggest 10-minute tempo runs for beginners, 20 minutes for intermediate runners, and 40 minutes for advanced athletes. Pushing your pace with a tempo runs makes you run faster but at a speed that you can handle for an extended period of time.

Related: Your 5K Playlist: 8-Minute Mile

When you do your first tempo run, find that comfortable yet hard pace that will force you to challenge yourself while listening to your body. Experiment until you find a pace you can sustain without beginning to struggle. Help figure the pace out by giving yourself a talk test - asking a question like "Pace OK?" should be possible, but a conversation shouldn't be. You should aim to do a tempo run every seven to 10 days, but as you progress, keep this simple formula and add a couple minutes to the tempo run portion of your workout.

Motivating yourself to get past your comfortable running pace is important, but it's also important to make sure you aren't hurting yourself in the process. Feeling faint, lightheaded, nauseous, or shortness of breath are just a few of the symptoms that could indicate something serious, so it's important to stop running if you experience any of these.



Source: POPSUGAR Fitness http://bit.ly/1WZxqwR

This Move Will Do Serious Work on Your Abs

You've mastered the plank. You've schooled the side plank. Now you're ready for the next challenge: a side plank with reverse fly. This challenging plank variation works just about every muscle in your body while also giving your core an extratough workout. Side planks already do a good job at working the side body, and adding a reverse fly into the mix will also tone the shoulders. Start working this into your strength-training routine, pronto!

Related: Feel the Burn in This Challenging Plank Variation

  • Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor.
  • Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep. Squeeze your inner thighs together for added stability.
  • If you feel unstable in this position, split your legs, bringing your right leg forward to steady yourself.
  • Do 10 reps before switching sides.


Source: POPSUGAR Fitness http://bit.ly/1QG853m

This Sexy Power Yoga Playlist Will Heat Up Your Practice

Last month, our team at POPSUGAR got to try "the SoulCycle of yoga" at Ritual Hot Yoga in San Francisco. The high-powered class was one of my favorite yoga practices to date for a number of reasons.

For one, the heated class is set in the dark, so even if your face is a faucet of sweat, you're not worried about it. Mats were rolled out for us, as well as full-size and face towels. Instructors were in different parts of the room so you could have visual cues, while one instructor guided us through the flow verbally. During Savasana, instructors give neck and shoulder massages, while placing cold lavender towels over your eyes and face (yes, I'm serious).

But that's not even the best part! My favorite part of the class, and where the SoulCycle association comes from, is the beat of the flow. Or rather, how you flow to the beat. Each breath and movement is rhythmically timed, making it feel like a fusion of dance and yoga (I was really into it). This high-energy mix of songs was fun, intense, and decidedly sexy. It really helped us stay in tune with our bodies.

You start the practice with seated meditation, which is reflected in the playlist for a little over four minutes. Then the music immediately picks up, and you're ready to roll into a challenging, steamy hot practice. The practice ends with a cooldown song and a Savasana track. If you want to get the full experience, chill a lavender-soaked towel in your refrigerator to have on hand for your final rest.

Related: A Heat-Building Yoga Sequence

You're going to love this playlist - try using it to set the tone for your at-home practice. Dim the lights, light some candles, get your towels ready, turn up the heat a little bit, and sweat to the beat!

If this mix isn't your speed or style, check out all our workout playlists here to find something that suits your needs and taste.

Remember, you will need to download the free Spotify software or app to listen to our playlists.



Source: POPSUGAR Fitness http://bit.ly/24qBrwr

This Bodyweight Move Is the Perfect Combo of Cardio and Core Work

You've got your jumping jacks dialed, and you know how to do a plank . . . but have you tried plank jacks?

This core-plus-cardio move will get you sweating, raise your heart rate, warm your arms, and work your legs. Make sure you keep your spine neutral! Here's how you do it:

  • Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
  • Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.

Related: How to Do an Under-the-Fence Kick



Source: POPSUGAR Fitness http://bit.ly/1pQkrQy

The Intense Preparation Olympian Kerri Walsh Jennings Is Undertaking Before Rio

With her eyes set on another Olympic gold this Summer, volleyball player Kerri Walsh Jennings has been following an intense training schedule in preparation for the Games. On the heels of announcing her partnership with KT Tape, the 38 year-old mother of three recently chatted with us about her workouts, eating habits, and mental focus.

"It's been an emotional, physical, and mental growth since the last Olympic Games," said Walsh Jennings. After winning the 2012 gold medal in London, her longtime teammate Misty May-Treanor announced her retirement - something Walsh didn't see for herself anytime soon.

With hopes of a fourth gold medal, Kerri found a new partner in April Ross. The two athletes are each other's biggest motivators, said Walsh Jennings. "Every day, [we] challenge each other. I admire her and I respect her. I want to rise with her. I feel like we're doing it together." And they are definitely doing it! The dynamic duo currently tops the US women's team and is earning medal after medal at international competitions.

Walsh Jennings's eternal drive for improvement in all areas helps propel her to be a better athlete. "I am really committed to just growing and evolving my entire life." She accredits much of her success and strength on the court to motherhood. "My children have taught me so much," she said. "The mommy in me wants to be an amazing role model for my kids. The Olympian in me wants to be a hero." Walsh Jennings continued, saying that it's her three children that take her passion for the game to the "next, next, next" level.

To see what the next level looks like for an Olympian, go behind the scenes to see how KWJ trains, check out more about her happy mommy life, and find out what she's learned that's helped her ascend to the top of her game.

Related: Here's What an Olympic Athlete's Training Schedule Looks Like (Hint: It's Not Easy)



Source: POPSUGAR Fitness http://bit.ly/24aBD6q

Today's Hair Style Could Cause Hair Loss Tomorrow

Black women who prefer scalp-pulling hairdos seem

Black women who prefer scalp-pulling hairdos seem especially at risk, study indicates



Source: WebMD Health http://wb.md/1WvZXtn

16 Breakfasts Kids Will Love

healthy breakfast

With hectic mornings, it’s easy to skimp on breakfast. Check out WebMD's tasty, healthy options your kids (and you!) won’t be able to resist.



Source: WebMD Health http://wb.md/1WvZUOh

12 Dating Problems All Fit Girls Have | Fitness Magazine

Dating is hard enough as it is. When you add a die-hard dedication to fitness, it can add a whole new level of weirdness—or greatness.

Source: Workout http://bit.ly/1Tk1eP6

No Matter How You Spin It - You Need These Essentials For Indoor Cycling!

Indoor cycling and Spin classes are a mainstay at the gym, but specialized boutique studios like Flywheel Sports, SoulCycle, and Cyc are bringing the workout to more people than ever before. Regardless of where you choose to turn the wheel, you'll need the right gear. We turned to Allie Fell, an instructor at SoulCycle, for her top gear picks when it comes to sweating it out on the bike!



Source: POPSUGAR Fitness http://bit.ly/1rFIEuW

12 Healthy Snacks Kids Will Love

boy eating apple

Have you run out of ideas for kids’ snacks that are both healthy and delicious? Try these creative combos from WebMD.



Source: WebMD Health http://wb.md/1XYprhW

Generic Crestor Approved by FDA

Generic Crestor Approved by FDA



Source: WebMD Health http://wb.md/1TAJBNy

Zika Was in Haiti Long Before Brazil Outbreak

Scientists aren't sure exactly what triggered widespread infections in the Americas



Source: WebMD Health http://wb.md/1VXpptd

Smog May Boost Risk for Several Cancers

Study finds even small increases in pollution raised overall odds of dying from disease by 22 percent



Source: WebMD Health http://wb.md/1TAJBNu

Avoid Food Poisoning? There's an App for That

USDA product helps consumers track expiration dates



Source: WebMD Health http://wb.md/1VXpqNU

30-Day Kettlebell Challenge - Week 3

Challenge your upper body, lower body, core, and cardio limits in week three of our kettlebell challenge.

[0:01:37] ... five moments together. Day number six is your total body kettle ball workout. [MUSIC] ...


Source: Workout http://bit.ly/1UlYTrY

#FitIn4: The Four-Minute, Do-Anywhere Workout

We dare you to tell us you don't have time to fit in this quick total-body workout.

[0:00:07] ... Kaisa and I'm here to give you a two minute total body workout. Guys ready to have fun? [MUSIC] ...
[0:01:50] ... break in between and that will be your two minute total body workout. [MUSIC] ...


Source: Workout http://bit.ly/21jzEr4

First Commercial Zika Test Approved by FDA

First Commercial Zika Test Approved by FDA



Source: WebMD Health http://wb.md/21jyuvK

Kids of Older Moms May Have a Leg Up on Peers

They tend to be taller, better educated, and societal changes over time may be behind trend, study suggests



Source: WebMD Health http://wb.md/1Sz49Hp

Many Manly Men Avoid Needed Health Care

Gender stereotypes can have dangerous consequences, research suggests



Source: WebMD Health http://wb.md/21jyuvI

Building Muscle Could Boost the Most Important One

People with heart disease should prioritize weight training over weight loss, study says



Source: WebMD Health http://wb.md/1Sz49Hf

Teen Birth Rate at Record Low in U.S.

They're delaying sex, using more effective birth control, CDC researcher says



Source: WebMD Health http://bit.ly/21jyuvE

#FitIn4: HIIT Every Muscle In Four Minutes

Tone all over in under five minutes with trainer Kaisa Keranen.

[0:00:07] ... and I'm here to take you through a two minute total body workout. You guys ready to have fun? ...
[0:01:34] ... 10 second beak in between, and you will complete your two minute workout. Have fun! ...


Source: Workout http://bit.ly/1pP39mP

30-Day Kettlebell Challenge - Week 4

Finish our 30-day kettlebell strong with week four's total-body exercises.

[0:01:44] ... movements. Day six is putting them together for your total body kettlebell workout. [MUSIC] ...


Source: Workout http://bit.ly/1UlV5Xu

30-Day Kettlebell Challenge - Week 2

It's week two of our kettlebell challenge—#swingintoshape with these total-body exercises.

Source: Workout http://bit.ly/1Sz00TH

30-Day Kettlebell Challenge - Superset 1

Combine weeks one and two of our 30-day kettlebell challenge for a serious endurance challenge.

Source: Workout http://bit.ly/24puAmQ

30-Day Kettlebell Challenge - Superset 2

Combine weeks three and four of our 30-day kettlebell challenge to up the burn one last time.

Source: Workout http://bit.ly/1Sz031T

30-Day Kettlebell Challenge - Week 1

Join Kaisa Keranen for a 30-day challenge that will have you going bells to the wall for a stronger body.

Source: Workout http://bit.ly/24puyvs

You've Got the Shoes, You've Got the Shorts - but Do You Have Runglasses?

As the sun continues to burst through the colder weather in all its golden gloriousness, you may want to shield your eyes - literally, though. There's a ton of focus on wearing sunscreen, which is great; SPF is so crucial to protecting your skin from harmful UV rays while you're out on a run in the sun. But your eyes need some lovin', too!

Although you can wear pretty much any kind of sunglass style while running, there are a couple qualities you want to make your workout more comfortable. Your shades should be lightweight or polarized, or both. While most running sunglasses might make you look like you're auditioning for the roll of a cyborg in the latest Terminator sequel, these are actually pretty attractive, and you can wear them to the pool or beach after you get your miles in.



Source: POPSUGAR Fitness http://bit.ly/1N6AXHD

2 Dude Moves That You Need to Add to Your Workouts

The last time you went to the gym with a guy, you might have discovered something. It wasn't that Beyoncé's new clothing line really is eerily similar to Lululemon. It also wasn't that guys seem to only own shirts without sleeves when they train these days. You learned that you and the guys in your life have pretty dissimilar routines. Sure, the basics are all there for both of you. You do cardio, he does cardio. You use machines, he uses machines. You lift weights, he lifts weights. But there are some moves that he does by the weight rack that you never do. And we think there's a problem with that.

The old misconception that lifting weights makes women look like men has been disproven a million times. You're strong; you work out. So why aren't you doing the same moves as the guys? Let's debunk the myth even further and, with the help of top trainer Kendall Wood, NASM CSCS and coauthor of Core Fitness Solution, pick out two moves that guys do that women should also do to look even more fit than ever before.

The Preacher Curl

The very name of this move sounds sacrilegious but that's not why you avoid it. In fact, you probably don't do this move because of its reputation of building bigger peaks on the biceps. You're also bypassing it because the preacher bench is in that area where the sweatinest, noisiest, and biggest guys hang out. They think it's their spot, but that's a bad excuse to miss out on the benefits of this exercise.

Here's why you need to do this move: tight, toned arms for life! We figured that would get your attention.

Here's how to do it: sit on a preacher bench (yep, it looks a little like a pulpit), place your elbows on the pad facing away from you, holding a weighted bar with your palms up. Slowly curl the bar up to the top and slowly return all the way down to just above the weight rack.

Wood's expert tip: the preacher curl is all about positioning. Make sure your chest is against the pad and your seat isn't too high or low. Your body should make a 60-degree angle with the floor.

The Deadlift

Let's be honest: the deadlift makes a day of back-breaking hard labor look like a day at the beach. It looks hard but that's not why you avoid it. You stay away from this move because your back already hurts enough and thinking about this move makes your lower back sore. You're probably also not doing this move because you don't want a big, manly bodybuilder's back. Interesting excuses, but without any real merit if you do the deadlift properly.

Here's why you need to do this move: total body strength; lower-back pain relief; a tighter butt; shapelier shoulders, arms, and legs - basically the move might just change your life.

Here's how to do it: standing with your feet shoulder-width apart, squat down by bending your knees to almost 90 degrees, keeping your chest forward and not slouching your shoulders and back. Grab the bar in front of you with both hands, palms facing behind you and with a grip wider than shoulder width. Lift the bar by extending your hips and straightening your legs. Make sure to stand up straight at the end of the move by pulling your shoulders back.

Wood's expert tip: keeping your spine straight throughout this move is your key to success. Don't drop your shoulders or lean forward to account for the weight. Keep it simple: straight up and straight down.



Source: POPSUGAR Fitness http://bit.ly/1VVNNeZ

This 1 Bodyweight Move Will Help You Be a Better Runner

Ready to tighten and strengthen your core while building your obliques? The side plank march exercise is great for targeting the sides of the body, which are often weak and underdeveloped - inluding the hard-to-isolate glute med.

Runners will love this exercise that helps develop lateral stabilization, i.e. no side-to-side swaying of the pelvis, which can put serious strain on the low back, hips, and knees. Because it's a one-sided exercise, it helps with general strength and corrects muscle imbalances (we all have a stronger side), all while your body is mimicking the motion of running on a different plane.

Here's how you do it:

  • Lie on your side with your body in a straight line and your elbow under your shoulder. Your feet should be staggered with the foot of the top leg in front.
  • Lift your hips off the ground, creating a straight line from shoulder to ankle.
  • Bring your bottom knee toward your chest, and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to starting position. Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
  • Do two sets of six smooth and controlled reps on each side.

This move is challenging, but you can work up to it with side planks for beginners and the intermediate-level side plank crunch.



Source: POPSUGAR Fitness http://bit.ly/1Ukdfcn

What's the Ideal Time of Day to Work Out?



Source: POPSUGAR Fitness http://bit.ly/1WtFo0v

How to Run a Half Marathon Without Hating Life For the Next 3 Days

You know how they say, "third time's a charm"? That proved to be unbelievably true when it came to my half marathon recovery. It went like this: first race, figuring it out; second race, totally blew it; third race, BINGO.

Very much like Goldilocks, it took a little trial and error, including totally destroying my body on round two. But I learned from my failures, and I'm here to help you not make my mistakes. Here's how you recover from a half marathon to prevent that crippling, I-got-hit-by-a-truck soreness for three days after running the 13.1 miles.

  • Eat a banana: This is my go-to. After races one and three, I inhaled a banana (and a chocolate milk, but I don't know if I can recommend that). Race two? No banana. I obviously don't attribute the entirety of my recovery success to the banana (that's one glorified fruit), but I think it definitely helped with muscle cramping and blood sugar. Thanks, potassium!
  • Drink lots of water and replace electrolytes: Hydration is key. If you've had some Gu or gels, you need to drink even more water to get your stomach recalibrated and prevent a postrace stomachache. Make sure you're drinking plenty of water throughout the next few days, too.
  • Foam roll and stretch: Take a few minutes after your race and dedicate that time to rolling out and getting your muscles massaged. This is so important for circulation and recovery.
  • Rest and eat a full meal: Don't go too hard postrace. Celebrating is totally encouraged, but give your body enough time to recuperate from the intensity of your workout. Replenish nutrients and refuel your body with a complete meal. Get enough sleep to ensure your muscles are repairing themselves. Be sure to incorporate food some anti-inflammatory foods, like sweet potatoes and berries, to help support your recovery.
  • Skip the booze: This is certainly not a hard and fast rule, just something that worked for me. If you want to crush a beer after you crushed a PR, then by all means, celebrate! For me, the alcohol did not sit well on an already acidic stomach, and if you have a sensitive postrun stomach, you'll encounter similar malaise. Additionally, you're already pretty dehydrated, and alcohol will counteract your attempts to replenish fluids and electrolytes.
  • Ice: If you're feeling pain or intense soreness anywhere, be sure to ice that area; 20 minutes on, 20 minutes off. This will help reduce swelling and can alleviate pain. You can also pop a few ibuprofen to mitigate inflammation and pain.
  • BCAAs: You're going to want a recovery drink to replace branched chain amino acids (BCAAs). I drank one consistently starting the day before the race, actually, and then after the race and for the next couple days to make sure my body and muscles were hydrated and nourished. I've used Nutribolics Anabolic State ($30) - which is literally from bodybuildilng.com, so you know it's not messing around - and recently switched to Arbonne PhytoSport After Workout powder ($50). Both are excellent sources of BCAAs.
  • Walk it out: Nearly everyone - coach, fitness writer, trainer - will tell you to go for a short, easy shakeout run the next day. For me, this is usually too much, so I opt for a walk. I just ran 13.1 miles; don't ask me to keep going! However, they're all correct. You don't want your muscles to stiffen up.
  • Ice bath and hot bath: This one is tough, and you're not going to like it, but two athletes who crossed my half marathon training path encouraged an ice bath for either the day of or the day after a race. My anecdotal experience? It works. You'll feel like Jack from Titanic, you might cry, you might reenact scenes from the 1997 major motion picture, but your muscles will thank you. Submerge your legs for 10 to 15 minutes, and later that day you can hit up the jacuzzi or take a warm bath to make up for it and get the relaxation train in motion.
  • Get a massage: If you're going to do anything, make sure you schedule a massage two days after your race. This is absolutely best thing I did in my recovery, and I believe it's imperative. Plus, it feels amazing! It's a massage!

All of that said, none of this will truly help if you don't train. The biggest mistake I made on race number two was not training and jumping straight into 13 unprepared miles (the 0.1 was manageable) - skipping your training runs is like getting in the express lane to torture town. Do yourself a favor and warm up your body with a solid half marathon training program. Postrace you will thank prerace you for the preparation.



Source: POPSUGAR Fitness http://bit.ly/1WtFm95

Do This to Run Longer

Ever wonder why some days you feel like you can keep running and running while on others you have zero stamina? Certainly the amount of sleep you got the night before, stress levels, and diet play a role in how you perform during your runs, but how you regulate your breath during your jogging session also affects your energy levels. Here's how to power your muscles with fresh oxygen on each stride.

Learn to breathe deeply: Your lungs are just a bit smaller than your rib cage, but most people tend to use just the top third of this powerful organ. When you take a deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. Learning to breathe this way while running helps you take in a lot of oxygen, preventing dizziness and nausea. With a little training and some stretching, you can breathe to your full potential and increase your endurance. Cross-training with yoga and Pilates can also help you learn to breathe from your diaphragm. Here are some tips for how to conquer diaphragmatic breathing.

Match your breathing to your steps: For an easy-paced run, inhale for three or four steps, then exhale for the same amount. Count the steps in your head while you adjust to breathing on tempo. If you are running more intensely, your breathing tempo will increase to support your increased energy output and become faster - a breath in for one to two steps and out for one to two steps. If you can't match your steps to your breathing tempo, then you are trying to run too fast; slow down, and get back into your rhythm.

Breathe differently in cooler temps: It's important to breathe through your nose while running in chillier weather, because cold air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Since your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when breathing cold air in through your mouth. Breathing through your nose not only filters out air impurities but also warms cool air to body temperature, creating less shock for the lungs to decrease those asthma-like symptoms.

Learn to breathe through your nose: If nose breathing is difficult for you, start experimenting with the technique now before the temperature drops drastically. Breathing through the nose helps you breathe more deeply and efficiently, which will ultimately help your running no matter what the temperature is. If you plan to run in cold temps and have yet to master nose breathing, you can try wearing a bandana (or a shirt that can be pulled up far) over your nose and mouth to help trap the moisture of your breath and humidity in the air before it reaches your lungs.



Source: POPSUGAR Fitness http://bit.ly/1N5dosx

Miley Cyrus's Hamstrings Are Crazy Flexible, and This Video Is Proof

Coffee, Wine May Mean Healthy Gut; Sodas May Not

Study examines how food and medications affect makeup of bacteria in people's tummies



Source: WebMD Health http://wb.md/26yfe1k

Julianne Hough Is Fully Prepared For Tank-Top Season

Healthy No-Bake Protein Balls Recipes for Energy and Muscle Recovery | Fitness Magazine

Whether it's to jump-start your workout or recover from one, these healthy protein ball recipes taste great no matter how, when, or why you eat them.

Source: Workout http://bit.ly/23akTWQ

Mild Air Pollution of Concern in Pregnancy

Study found risk for a leading cause of premature birth began below EPA standards



Source: WebMD Health http://wb.md/1NDxDUb

Could a Cellular Tweak 'Switch Off' Gray Hair?

Scientists spot a molecular signal controlling skin and hair color



Source: WebMD Health http://wb.md/1TgCNlI

Hilarious CrossFit Tweets That'll Make You Psyched For Your WOD

It doesn't matter if you've been to CrossFit once or 100 times. These tweets will make you laugh off that WOD, that is, unless your abs are so sore it hurts!













Related: Epic #FitnessFails Only CrossFitters Understand



Source: POPSUGAR Fitness http://bit.ly/24mQM0Y

Yellow Fever Outbreak: Is the U.S. at Risk?

people waiting for yellow fever vaccine

An ongoing yellow fever outbreak in Africa has global health and infectious diseases experts concerned. The virus is mosquito-borne and can be deadly. WebMD has the details.



Source: WebMD Health http://wb.md/1rCxJC6

Critics Call on FDA to Ban Concentrated Caffeine

Critics Call on FDA to Ban Concentrated Caffeine



Source: WebMD Health http://wb.md/1VWC6E9

Counterfeit Opioid Poisonings Spread To Bay Area

Vomiting, breathing problems, lethargy, unconsciousness result from pirate pills laced with fentanyl.



Source: WebMD Health http://wb.md/1T7qB6p

Hearing Aids May Help Keep Seniors' Minds Sharp

Ability to stay engaged in conversation could help ward off dementia, study suggests



Source: WebMD Health http://wb.md/1VWC6Ux

Sore Neck? Here's How to Feel Better Instantly

Whether you slept in a funky position or have been staring tensely at your computer for hours on end, a crick in the neck is not only annoying, it can cause headaches and upper back pain. After a long, hot shower to loosen the muscles, try a few of these stretches for a little relief.



Source: POPSUGAR Fitness http://bit.ly/1kHgRWL

Does Rosacea Boost Risk for Alzheimer's?

Danish study finds a correlation, but patients shouldn't worry unduly, experts say



Source: WebMD Health http://wb.md/1SMXiZG

Instagram Is the Most Important Part of Your Yoga Practice, Obviously

Does doing a headstand on a hard, unyielding floor of concrete make you "an oasis of tranquility"? Then you'll totally relate to JP Sears. His yoga practice is all about desperately seeking as much attention as possible posting to his Instagram account, even if that means putting his life in danger to get the perfect shot that "captures the shocking strength of my kundalini, the radiance of my vibes, and the magnificent decalcification of my pineal gland." I'm not even sure what that last part means, but it sounds truly amazing. If you're not posting to Instagram, are you even doing yoga?



Source: POPSUGAR Fitness http://bit.ly/24mvrVm