Bring Balance to Your Year With This Self-Care Advent Calendar

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Start your new year off right with simple reminders to take care of yourself. From treating yourself to a manicure, buying yourself flowers, or just taking a long bath, this magnetic self-care calendar is here to provide you with a little "me time" among the postholiday craze. All you need is fabric, a magnet board, and little metal tins to bring balance to your new year.

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December 31, 2017 at 11:03AM

Get Ready to Slay This 30-Minute Calorie-Burning, Tabata-Style HIIT Workout

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Take your HIIT workout to the next level with this super-Tabata sweat sesh from Equinox trainer Raneir Pollard. He plays with the interval lengths to keep you on your feet - metaphorically, since there's a serious push-up Tabata round in the middle of this half-hour workout. Some intervals are the traditional 20 seconds of work with 10 seconds of rest, and some are 40 seconds of work with a longer 20-second rest period. That's where it gets super! Grab a pair of medium hand weights and get ready for a challenge!

Credits: On Anna: Cotton On Body shirt, Sweaty Betty tights, and APL (Athletic Propulsion Labs) shoes; On Brittany: Parks Project shirt, Mission by Serena Williams tights, and APL (Athletic Propulsion Labs) shoes; On Raneir: Rhone shorts and Nike shoes

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December 31, 2017 at 11:03AM

6 Reasons Behind Unintended Weight Loss, According to a Doctor

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Many people would jump up and down in excitement if they saw the scale taking a drop. But weight loss isn't always a good thing, especially if you're not taking the steps to actually make it happen. Health conditions and related factors can cause weight loss at a rapid pace. Everyone's body is different, but losing five percent of your body weight after six months is generally a cause for concern in medical reviews. However, if you notice that you're losing weight much quicker than indicated in your weight-loss plan, talk with a clinician.

Keep in mind that there are many reasons someone could be losing pounds, but these are just a couple of the more familiar ones. Brian Secemsky, MD, an internal medicine physician at OneMedical, filled us in on some of the reasons you could be experiencing unintended weight loss.

Stress and Mental Health Conditions

"Some people are stress eaters, but some people are the exact opposite," Secemsky said. "They will eat less and avoid foods that give them pleasure because they feel they need to hold off on it until they're happy." People who get stressed - from work, family, etc. - may drink a lot of caffeine, which is an appetite reducer.

However, it can go beyond stress. People with depression, anxiety, and mental health conditions may experience loss of appetite. Many of these people lose interest in things they love, and that can include food.

Thyroid Issues

An underactive thyroid is linked with making it extremely difficult to lose weight. On the other hand, an overactive thyroid (hyperthyroidism) can cause just the opposite reaction. Each condition also causes other issues, so you'll want to talk to your doctor about any major weight problems.

One of the best things you can do is keep a symptom journal, Secemsky said. If you notice unintended weight loss, keep track of other changes, even if you don't think they're related. Telling your doctor about your fever, hair loss, changes in urination, and even a cough can have bigger implications than you realize. For example, sensations of cold or heat could be linked to thyroid issues.

Celiac Disease

People with celiac disease can't eat gluten, a protein found in wheat, rye, and barley (basically your favorite carbs). When they do eat gluten, the body sends a response that attacks the small intestine. "You can't digest certain foods and you also have this chronic inflammation going on," Secemsky said. This can defer eating and cause other stomach issues, leading to weight loss. Consider gluten-free desserts your new best friends!

Medications

"Medications, recreational and prescribed, can also cause unintended weight loss for various reasons," Secemsky explained. Some cause nausea or dry mouth, and others directly cause unintended weight loss. So look at what medications you're taking, as well as your medication history, if you've noticed a drastic weight change.

Type 1 Diabetes

Type 1 diabetes (specifically when it's undiagnosed) can cause rapid weight loss. The glucose in the bloodstream doesn't get into the cells of someone with the condition. Therefore, their body isn't getting those nutrients. That extra glucose can also cause a patient to urinate more and become dehydrated, Secemsky explained. All of this can cause a lower number on the scale.

Substance Abuse

"Particularly, if patients are using stimulant medications like cocaine, unprescribed use of ADHD medications, and even caffeine can be appetite inhibitors," Secemsky said. For some recreational drug use, the addiction is so strong that people forgo eating, whether it be financial reasoning or they just use the time to do more drugs. Researchers from the University of Cambridge even found that cocaine may reduce the body's ability to store fat.

Many of us could say that we would love to lose a couple of pounds; however, only you truly know your body's "normal." So if it seems off, always reach out to your doctor. And, yes, that includes when you think you're losing weight a little too quickly!

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December 30, 2017 at 07:59PM

Winner! Winner! Delicious Whole30 Chicken Dinners . . . or Lunches

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During Whole30 there are certain foods that become easy go-tos. Because you are eliminating so many things - grains, wheat, white starches, alcohol, dairy, and legumes - you need to have recipes that can be executed in a pinch, especially if you don't have time to hardcore prep.

Chicken is one of those things that can be dressed up pretty easily, baked in bulk for easy meal execution, and even baked directly from frozen for those nights when you totally forgot to take something out before you went to work (we've all been there and done that). It can be the star of the show or just an additive. And it can be prepared with so many things - from freshly squeezed citrus juices to some clarified butter and mint, you can have a pretty tasty meal without hassle and stress.

Check out some of these chicken meals for some inspiration.

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December 30, 2017 at 06:18PM

Buh-Bye, Extra Pounds - This Is the Ultimate Workout For Weight Loss

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To get the best results, you need to use the best exercises. We've got your top eight weight-loss moves, which you can add to your current workouts or put together for a full-fledged workout. Each exercise is a compound and dynamic movement so you have no doubt you're going to maximize the amount of calories burned. Since you'll be working at a higher intensity, you'll also see a short-term boost in your metabolism for up to 48 hours. Burning extra calories even when you're in your pajamas during a late-night TV binge is ideal for quick and sustainable weight loss. You only need space and a pair of light dumbbells for these moves.

These exercises for weight loss were curated by Youfit Health Club's national director of fitness, Raphael Konforti. Konforti recommends performing these moves circuit style (doing one exercise after another) for three to five rounds, resting only as needed throughout.

The magic of a circuit like this one is that you can do it whenever you're in the mood to get your sweat on. Our best advice is to do at least three rounds every day. You can do them in succession or split them up throughout the day if that makes it more convenient for you. You can also do more than five rounds every day, but be sure to get plenty of rest and hydration! Pair this circuit with a high-quality and healthy diet, and you'll be well on your way.

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December 30, 2017 at 02:39PM

Whole30 Breakfast Treats You Will Be Excited to Wake Up For

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Figuring out what to eat first thing in the morning when you're not quite awake can be so hard. And doing that on a diet, especially one as restrictive as the Whole30, can be even worse.

However, there are so many great things you can eat for breakfast on the Whole30 that will definitely make you excited to get out of bed in the morning. While eggs are a go-to, there are some other tasty compliant options on the menu as well.

So from get-up-and-go breakfasts to one that requires a little more time, check out these treats that will help start your day right.

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December 30, 2017 at 10:00AM

The 2-Minute Trick That'll Keep You on Pace For Your Resolutions Through Next December

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What were your resolutions last year? Did you keep them? Do you even remember what they were? It's been a long 12 months, so we get it if you totally spaced . . . we forgot about some of ours, too.

It happens every single year without fail, yet we end up in the same place each January, setting lofty goals and plotting out our visions for the year . . . and forgetting about them a few short months later (at the latest).

Are we biting off more than we can chew? Not necessarily. The clichéd phrase "life gets in the way" comes to mind, yet it's totally valid. With family obligations, a work life that may be swallowing you (and all of your brain cells) whole, and any semblance of a personal life, it's impossible to remember all the things you want - and need! - to do, especially without any help. Fortunately, you don't need an assistant . . . just this quick trick!

Set calendar invites and reminders in your phone. Yes, this may seem ridiculously simple, but that's because it is! Plan your goals for the upcoming year. Do you want to get strong this year and make changes to your body? Plot out a dozen or so benchmarks, and put them all in your calendar with reminders. Set gym dates for yourself in July, and remind yourself to schedule a nutritionist appointment in March. Put an early-a.m. alarm in there for May to make breakfast and get a head start on the day. Give yourself words of encouragement in September, and toss in a few buddy workouts in December.

Maybe you want to try something new during each month of 2018, like with our 12-month "I Am Strong" challenge. Don't just set reminders for your challenge on the first of each month - give yourself ideas, checkups, and words of encouragement each week.

A couple of minutes of prep early on can set you up for success all year long so you don't feel like the year got away from you come December. Let's make some real, significant changes this year and feel in control of our lives. Bring it on, 2018!

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December 30, 2017 at 08:02AM

6 Expert Tips to Help You Get Fitter Than Ever in 2018

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If you're just starting out at the gym for the first time, it can be a daunting task to embark on solo. Just remember, though, that every single fitness trainer and guru you look up to began in exactly the same place you're in now - and if they can get to where they are, so can you.

Whether you're training for a half-marathon for the first time or learning how to lift weights, these general fitness tips will help you reach your goals. And they're straight from the experts, so you know you're in for something good. Let these nuggets of advice be your greatest allies as you get fitter and healthier in 2018.

Make Yourself a Plan, but Start Out Slow

It's always a good idea to start off with a program, whether it's an online program like BBG, a program created for you by your trainer, or one you made up for yourself. Whatever you decide to do, though, make sure you take your time at the beginning, because biting off more than you can chew will set you up for failure in the long run.

"Rome wasn't built in a day, so expect to see good but steady results over time," Kristi Castlin, bronze medalist in the 2016 Rio Olympics for the 100-meter hurdles, told POPSUGAR. Rather than trying to run five miles on your first day, slowly work your way up to it. The same goes for strength training. You won't be able to squat your bodyweight in the first month, so make sure you're slowly leading up to those big goals.

Start Strength Training More Often

Cardio is a great way to burn calories, build endurance, and strengthen your cardiovascular system, but if you want to get really fit and see significant changes in your body, you have to lift weights more regularly. That's how you build visible lean muscle and achieve that gorgeous toned look.

"Weightlifting raises your resting metabolic rate, which simply means the amount of calories your body burns in and out of the gym increases," added Ridge Davis, a personal trainer in West Hollywood, CA. If weight loss is on your agenda for 2018, weightlifting is for you.

Do More Compound Lifting Than Isolated Movements

Although exercises like donkey kicks and bicep curls have their place, it makes much more sense to spend your time doing bigger compound exercises, since these movements will activate multiple muscle groups at once. Ridge suggests doing these five on a regular basis, and he also explains which parts of the body they target.

• Lunges: legs, core, and stability
• Squats: back, legs, core
• Deadlifts: back, glutes, hamstrings
• Renegade rows: back, shoulders, core
• Dumbbell push press: legs, shoulders, core

If you incorporate these into your program more often, you'll see your body shaping up and getting stronger in no time.

Don't Skimp Out on Good Food

Eating is a crucial part of getting fit! Your muscles can't grow if you aren't feeding them enough nutrition.
Dee (Diksha) Gautham, NASM-certified personal trainer and NPC bikini competitor, told POPSUGAR, "Protein is the building block of our muscle tissues and will support muscle recovery and building strength."

Although the CDC recommends women eat about 46 grams of protein a day, experts say you should aim to consume more than that if you're doing strength training and working on your fitness. "The general rule is that it is necessary to eat at least 1 to 1.5 grams per pound of bodyweight per day," said Dr. Luiza Petre, a board-certified cardiologist and weight-loss specialist.

Don't be scared of carbs, either. Your body needs complex carbs like whole-grain toast and sweet potatoes to regain energy, recover, and give your muscles fuel to complete the next workout.

Incorporate Enough Rest Days Into Your Program

There is a tendency to work out often and hard when you first start out. It's an exciting new change in your life, and it doesn't take long for you to fall in love with exercising regularly. However, don't overdo it, because you won't get the results you're looking for - and you might end up getting hurt.

"Mismanagement of rest can lead to getting sick or injured, and this will put you out of the gym even longer than just putting in that one day of resting!" Ridge said. This is his recommended training schedule for beginners.

• Monday: Train
• Tuesday: Rest
• Wednesday: Train
• Thursday: Rest
• Friday: Train
• Saturday: Cardio
• Sunday: Rest

Cross Train

We're creatures of habit, so when we find one kind of workout we love, we tend to stick with it day in and day out. But your fitness has much more room to improve if you choose to cross train. If you're a lover of running or cycling, toss in a few strength-training sessions. If you love to hit the weight room, do some yoga or mobility classes to balance it out.

In fact, Michael Olzinski, MSc, Purplepatch endurance coach and Equinox run coach, said, "I would put this as number one on my list. You have to do other modes of exercise to prepare your body to handle the stress of running."

This goes for any other fitness goals you've got, not just running. Our bodies are capable of doing so many different types of movements, so we should give them a chance to get as fit as possible. For example, if you want a new kind of mobility workout to try this year to supplement your cardio and strength training, give Animal Flow a try.

"Animal Flow is a ground-based movement program that's designed to improve the function and communication of the 'Human Animal,'" Mike Fitch, trainer and creator of Animal Flow, explained. "Although, if I want to simplify the explanation, I'll usually just say that it looks like a combination of gymnastics, yoga, and breakdancing with some animals thrown in."

Imagine how much stronger and more flexible your body will be next time you hit the gym. Success in your fitness program is all about giving your body a well-rounded program that will keep it guessing and growing. And always remember to have fun with it!

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December 28, 2017 at 09:00PM

Here's How to Eat Clean in 2018: A Quick Guide to This Year's Plan

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Start the new year by nourishing yourself and eating clean for the first two weeks of 2018. Our new Clean-Eating Plan, created by the registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition, sets you up for success with easy-to-make recipes and meal-prep directions, plus printable shopping lists and menu plans. We even offer vegetarian options!

The plan focuses on whole foods: fruits, veggies, whole grains, healthy fats, and lean proteins. To keep it simple, some meals repeat and many of the lunches use leftovers from the night before. It's streamlined - we want you to enjoy cooking for yourself, but we also want you to get out there and enjoy life. You'll eat three meals, a snack, and a treat daily. That's right! Eating clean doesn't mean skipping dessert.

If you're into the numbers, all five daily meals, with snacks and treats included, add up to about 1,600 calories per day. The carb, protein, and fat ratio is close to 50:20:30. The carbs are all whole grains, so they're high in fiber. The protein is lean, and the fats are primarily plant-based. And all the food is tasty. The plan is alcohol-free, but you can have your morning cup of caffeine provided you drink it without cream since the the plan is dairy-free.

How the Plan Works

The 14-day plan is divided into two weeks, with a separate printable shopping list and printable menu calendar for each week. We suggest shopping the day before starting the plan so you have all your healthy ingredients on hand for the first clean breakfast. If you're following the vegetarian version, look for the vegetarian-specific shopping lists.

While you can start the program on any day of the week, you should follow it in sequence since this plan uses leftovers throughout each week. You will do bits of meal prep throughout the week - just look for the prep notes at the top of each recipe for what to use, save, and make ahead.

Tips For Success

• Clean Out Your Fridge: Since you will be buying a bunch of fresh ingredients and then making fabulous meals with all this yummy food, you'll need ample storage for both the ingredients and the leftovers. Take some time to create space in your fridge to make this process easier. Trust us. We learned from experience.
• Shop Early: Plan your grocery shopping day one day ahead of your prep day, if possible, since shopping and cooking all in one day can be a little daunting. And since you are only shopping once each week, you will be freezing some of the meat on the plan. Just make sure to start thawing those items the day before, but don't worry - we remind you about it in the daily rundown.
• Bulk Bins: Shop the bulk bins to save money by ensuring you have just the amount you need and no more. Look for nuts, seeds, spices, dry goods, and even chocolate in the bulk bins of your local grocery store.
• Clear Containers: Store prepped produce and other ingredients in clear containers. The more you can see what's in the fridge, the more likely you are to eat it and not forget about it!
• Hydrate: Be sure to drink at least 64 ounces of water each day and even more when you exercise. Some people need more water than others, and the best way to tell if you're dehydrated is to check the color of your urine. It should look pale yellow to almost clear. If it's looking more like apple juice, it's time to drink up! Water and herbal tea are great ways to hydrate.
• Freezing Meat: After shopping, you should freeze any meat that you are using later in the week. You want to protect the meat from air, which can "burn" it. Wrap the meat tightly in plastic wrap, and then place in a Ziplock bag. Label the bag with the freezing date and type of meat.
• Thawing Meat: The safest way to thaw meat is in the fridge. The night before you plan on cooking frozen meat, take your cut of meat out of the freezer and place it in the fridge, still wrapped. Small cuts take about 24 hours to thaw. You can also place small cuts of meat in a bowl of lukewarm water.

We're sure you have a few questions, so do check out our frequently asked questions, and hopefully you will find your answers there.

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December 28, 2017 at 08:19PM

Make the Most of Your Meal Prep With Protein-Packed Hard-Boiled Egg Recipes

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If you boil eggs every Sunday during your meal-prep sesh, it's time to expand your horizons beyond a simple protein-dense snack. In fact, there are tons of ways to use your nutrient-rich eggs in a variety of recipes for each and every meal of the day. Check out these creative (and delicious!) ways to capitalize on a simple and inexpensive food you're already making week after week.

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December 28, 2017 at 07:59PM