Not Feeling Motivated? Try These 5 Ways To Get Your Running Groove Back

Five tips and tricks for days when you just. can't. get. out. the. door.

There are days when the alarm goes off and you practically pop out of bed, super eager to run. And then there are days when, well, the snooze button rules, you can't convince yourself to run after work, or you're just not feeling it. Falling into a running rut is normal. Here are five ways to bust out of one and get motivated.

1. Make plans to meet friends for a run.

"Planning to run with friends holds me accountable and makes the early alarm clock worth it," says Lindsay Kos, a runner from New York City. "I have a group of training-partners-turned-amazing-friends that I can count on to meet me every day of the week in the same spot in Central Park. No matter our schedules or race goals, there's always someone up for an easy run, a workout, or a long run. Chatting makes the miles fly by and bonds us in a special way. I definitely couldn't push through hard workouts as strongly without them by my side."

2. Buy a new running outfit or new running shoes.

"It might sound silly, but having a cute new shirt or sports bra or a fresh pair of sneakers makes me want to get dressed and go put it all to use," says Lucy Wallace from New York City. "Look good, feel good, right?"

3. Tell yourself you'll only run for 10 minutes.

"If I'm really struggling to get out the door, I'll tell myself to just run for 10 minutes," says Amanda LaVergne from New York City. "Ten minutes is better than nothing. And while 99 percent of the time I end up sucking it up and staying out longer, it's OK to just call it after 10 minutes and not feel badly about it. Sometimes the biggest running accomplishment we make in a day is listening to our bodies." 

4. Join a like-minded community.

"Run with friends who are experiencing the same things in life that you're experiencing at any given time," says Ashley Fizzarotti from New Providence, NJ. "You'll have so much to talk about, which makes for great conversation and helps the time pass. I belong to a group called Moms Run This Town, and it's a running group made up of moms. Bonus: I've made great friends with other moms in the area while getting our workouts in and staying motivated."

5. Think about the starting line.

"I almost always want to go for a run—almost," says Daphne Matalene from Columbia, SC. "Sometimes it's tough, like when the weather is really horrible—but those are the workouts I'll remember when I'm standing at my next starting line. During one of my marathon training cycles, I ran hill repeats with freezing rain-like needles pelting me in the face. It was really unpleasant, but as I was standing in my starting corral freaking out under a beautiful blue sky, I thought, 'Hey, remember that awful, cold, wet hill workout? You crushed that, you tough, tough runner.'"

Is Pickle Juice Really That Great for Post-Workout Recovery?

Or are there better ways to help your body recuperate? A registered dietitian investigates.

Post-workout drinks can be key for recovery and performance, this we know. Typically we reach for water, Gatorade, or good ol' chocolate milk. But the Pickle Juice Company has introduced a drink, Pickle Juice Sport, with claims that it'll help replace electrolytes and relieve muscle cramps after a long workout. It has us wondering—will it really?

The main elements of most workout recovery drinks are carbohydrates, sodium, potassium, and water for rehydration. Pickle juice contains sodium, an electrolyte frequently lost through sweat in a tough workout, but it's low in potassium, which is also key for preventing cramps. One 2010 study showed that a small amount of pickle juice might help skeletal muscular cramps in endurance athletes, but it's uncertain which ingredient actually causes the positive effects (so it may not have anything to do with the brine), and further studies are needed to prove its effectiveness for regular athletic activity. All in all, it's unlikely to be effective enough to warrant a change to your post-workout drink.

Instead, pick up a coconut water, as it contains both potassium and sodium. Or, if that's not really your style, try watermelon water, another good source of potassium. (See more about which detox and recovery waters to try and which to skip.)

And even though electrolytes and adequate hydration are important, don't underestimate complex carbs and protein—the two can really give your muscles a little TLC pre- and post-workout. Up your recovery game with easy-to-pack snacks, like an apple or a banana with peanut or almond butter, a protein bar, a handful of nuts, Greek yogurt, or your favorite smoothie. Aim for less than 150 calories to keep your recovery snack in the snack category (rather than a meal).

3 Easy Mind Tricks to Help You Beat Cravings

Forget willpower. Learn how to distract yourself instead.

You know the feeling: You're in the middle of your favorite show, and suddenly you have a hankering for a cupcake—even though you just finished dinner. 

Most cravings are not actual hunger cues. They are often rooted in emotions (we're looking at you, anxiety), and they are tough to beat with willpower alone, especially when you're feeling tired.

But the good news is, cravings don't last indefinitely. In a recent interview with CNN, Mary Beth Sodus, RD, a nutritional therapist at the University of Maryland Medical Center, explained that "cravings will go away if you wait them out."

To help us resist those unhealthy urges—and avoid mindless binging—CNN rounded up these three useful tricks, each designed to buy time until your craving (whatever it is) has passed. 

Eat a "safe food"

Think carrots, salad, or a small red baked potato. So-called safe foods are low in calories, but high in fiber (to fill you up), and also take a while to eat (so by the time you're done, your Brie craving is long gone). Sodus told CNN one of her favorites is grapefruit. It's a superfood known for its fat-burning properties, and also demands concentration to slice up, drawing your mind away from the cheese drawer.

Tap your imagination

One theory is that food cravings exist because we imagine them, and you can forget a craving simply by imagining something else, Anne Hsu, PhD, a behavioral scientist at Queen Mary University of London, explained to CNN. "If you hijack that part of the brain [imagining the food] then it can't sustain the craving anymore," she said in the interview.

Hsu and her team tested an app designed to help people do just that. For the trial, 48 people were asked to push a button when a craving struck. The app would then suggest an imagery task (like, imagine a forest) to distract the brain from the food. The results of their tests showed a reduction in snacking overall. 

But you don't necessarily need an app to fire up your imagination, Hsu pointed out to CNN. You could pick an imagery task yourself. For example, whenever you yearn for chocolate, try visualizing a white horse galloping through a field to take your mind off the sweet stuff.

Play a game on your phone

Let's say you are in the throes of a craving with no safe foods in sight, and the white horse just isn't cutting it. A game might do the trick. CNN cited a small 2015 study published in Addictive Behaviors that found that playing Tetris for just 3 minutes reduced food and drink cravings by about 14%.

"Playing a visually interesting game like Tetris occupies the mental processes that support [the craving] imagery; it is hard to imagine something vividly and play Tetris at the same time," explained study author Jackie Andrade, PhD, in a press release.

Tetris, and other visual games like Candy Crush and Angry Birds, may distract you just long enough to forget all about that ... what was it you were craving again?

These Workout and Diet Mistakes May Not Be as Bad As You Think

You skipped stretching, skimped on water, slammed a sugary smoothie. Are these mini workout "offenses" really a huge deal? The answers may surprise you.

Do you have bad workout and diet habits?

Some fitness habits are obviously terrible. (Pigging out on pizza every night? Never exercising? We know the verdict.) But others—such as cutting corners on your cooldown—are much trickier to judge. You may receive mixed messages about whether these suboptimal moves actually obstruct your progress. No worries: We consulted top experts for the complete story on what you can get away with—and what you should rethink, stat (spoiler alert: smoothies!).

You didn't stretch—not before or after your workout

The verdict: It's OK.

No need to fret if you have a get-in-get-out gym session once in a while. Just don't neglect stretching multiple times per week, advises Kevin Gary, a personal trainer and the owner of Body Space Fitness in New York City. Proper dynamic stretching before the workout activates your muscles so you can perform efficiently and reduce your risk of injury, he says. Stretching afterward helps relax your muscles and jump-start the recovery process, he adds.

Only have time for one or the other? Prioritize the warm-up: Try jogging butt-kicks to loosen up your quadriceps and slow walking lunges to activate your glutes and hamstrings. Gary recommends doing 8 to 12 reps of each.

You don't drink water during your workouts

The verdict: Bad move!

You're likely not staying hydrated, especially if your workouts tend to be super sweaty (cycling, running, high-intensity interval training, even swimming). Drinking water helps you maintain your energy and stamina, says Leslie Bonci, RD, founder of the nutrition consulting company Active Eating Advice. "Fluid can help deliver fuel to your muscles, and the way water travels in and out of the cells of your body has an impact on muscles' contracting and relaxing," she explains. "Water also dictates the flow of electrolytes and helps keep your body temperature from dropping too low or going too high." 

Here's how to hydrate: Take in 20 ounces of fluid one hour before strenuous exercise and up to 20 ounces during routines in which you're working up a sweat, recommends Bonci. And take large swigs when you down water. "The bigger the gulp, the faster it gets out of the stomach and to your muscles," she says. "Sipping takes the water longer, so you might feel uncomfortable while it's sitting in your stomach."

You always reward yourself with a post-workout smoothie

The verdict: That's a no-no.

If you're regularly buying a blended treat after Pilates or yoga, you're probably overeating. Store-bought smoothies are often sugar and calorie bombs, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. "Most of these drinks can be 400 or 500 calories, and many people aren't burning that in a workout," she says. 

Limit smoothies to after particularly strenuous workouts that are an hour long or more, says Armul. It's best to whip them up at home, where you have total control over the ingredients. Aim for an equal ratio of veggies to fruit (one to two servings of each), and include a protein (like a tablespoon of nut butter or a scoop of whey powder).

You blew off the gym for a week

The verdict: Don't sweat it.

There's no reason to beat yourself up, says Rob Sulaver, a certified strength and conditioning specialist and the founder of Bandana Training. You won't suddenly be unable to lift a dumbbell because you skipped a few days. Just don't allow one week to turn into two, then three. "The two-week mark is a milestone in detraining or losing aerobic development," says Sulaver. "And at about four weeks off, you'll start to notice a decrease in strength and muscle mass."

Even if you can't get to the gym consistently (carpools, office happy hours—we get it), try to carve out 10 or 15 minutes to breeze through a living room workout or online video, like this 10-minute HIIT workout you can do without a gym.

You grab fast food one night

The verdict: No biggie!

If your clean-eating streak just went out the drive-through window, you can relax: "One bad meal isn't going to undo 15 good meals you've had over the past days," says Jennifer McDaniel, a registered dietician in St. Louis. A perfect diet isn't the goal; some research shows that by deeming certain foods forbidden, you only end up craving, then eating, them more. Plus, a new study in the Journal of Consumer Psychology suggests that planning specific cheat days—in scientific terms, hedonic deviations—may make you more likely to stick to your diet.

So go ahead, have that burger—and fries, too. Adds McDaniel, "Be present, eat slowly, and enjoy every bite so you can jump right back in the saddle after."

This No-Gym, HIIT Workout Gets the Job Done in 10 Minutes

Can’t get to the gym? No problem!

There’s a notion out there that you need to belong to a gym in order to maintain a fitness routine, but that couldn’t be further from the truth. While there’s certainly nothing wrong with leaving your house to get your sweat on, it’s also completely possible to get a great workout in the comfort of your own living room.

This HIIT (high-intensity interval training) workout is the perfect fat-burning addition to any exercise program you’re currently doing. The best part? It will only take you 10 minutes, you can do it in front of the TV, and the only equipment you need is a stopwatch (or the timer on your phone).

Perform each move below for 20 seconds, trying to get as many reps in as you can, followed by 10 seconds of rest. Do two full sets (meaning 20 seconds of work, 10 seconds of rest, then repeat once) of each exercise before moving on to the next. Let’s HIIT it!

Squat jumps

Stand tall with your feet slightly wider than shoulder width apart. Squat down, keeping the weight in your heels, until you have reached the bottom of a squat. From here, jump straight up into the air as high as you can. Land softly on your toes and repeat.

Push-ups

Get into a standard plank position, with your arms slightly wider than your shoulders and your feet just a few inches apart. Slowly lower yourself down, getting as close to the ground as possible. From here, push back up through your chest and arms to starting position. Keep your core tight throughout the entire movement and fight the urge to allow your mid-section to either arch up or sag.

Jumping lunges

Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Remember to keep your front knee at a 90 degree angle and try not to let it go past your toes.

Sit-ups
Lie on your back with your knees bent and hands behind your head. While keeping your chin angled towards the sky, use your core to sit up until your elbows touch your knees. Lower back down to the ground and repeat.

Burpees

Stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place your hands on the ground in front of you. From here, jump back into a pushup position. Jump your feet forward until you are at the bottom of a squat again, then jump straight into the air.

6 Reasons to Run at Night

Morning runners may get the sunrises, but night runners get sunsets and starry skies.

Sure, early birds get the sunrises. But running in the evening is equally awesome. Here are six reasons to become a night runner.

1. It's the best way to unwind after a long day at work.

"Running at night helps me calm down after a long day at work," says Danielle Cemprola, 30, from Greenville, SC. "Many an argument has been avoided simply because instead of going straight home and ranting to anyone who will listen, I decided to lace up my shoes and deal with the issue on the run.

2. It feels good to move after you've been sitting all day.

"I sit at a desk all day," says Lauren Conkey, 31, from Worcester, MA. "Nothing beats the feeling of stretching my legs and pounding out a few miles of pavement after all that time behind a computer. Plus, any frustrations, stresses, or worries I've worked up over the course of the day seem to disappear a couple miles into a run."

3. The people watching is really good.

"Have you ever noticed that all the dudes run at night?" says Maia Deccan Dickinson, 25, from Anchorage, AK. "I swear, Central Park goes from like 70 percent female in the mornings to 70 percent male at night. And they're hot."

4. You're probably not quite so sleepy.

"You've had an entire day's worth of fuel, so running at night just feels better to me," says Conkey. "In the mornings, I spend the first few miles of my run just trying to wake up. But in the evenings, I'm itching to go, and usually have a better run because of it."

5. Because sunrises aren't necessarily the prettiest part of the day.

Consider running toward a stunning pinkish-orange sunset or underneath a sky full of stars. (Cue Coldplay.) There may be a flurry of early morning #seenonmyrun sunrise photos posted while you were still hitting snooze, but your sunset Instagrams will dominate the evening feed. #nofilter

6. Because it's way better than watching TV.

Sure, spending time with Olivia Pope may get your heart rate up. But what's more satisfying than going for a post-work run, taking a nice, long shower, eating dinner in your robe, and then crawling happily into bed?

The Surprising Ingredient That Could Make Added Sugar Obsolete

The food industry often masks bitter flavors in yogurt, bread, and chocolate by adding sugar. But a new company has created a natural "bitter blocker" that might eliminate the need—and your sugar cravings—for good.

A Colorado-based startup may have the answer for making packaged foods taste good without added sugars.

As we well know, sugar is used in plenty of foods to help balance out bitter flavors. But MycoTechnology has taken a different approach by blocking your ability to taste bitterness. If this food ingredient takes off, it could make the addition of sugar and other sweeteners to foods unnecessary.

How does it work? The bitter blocker is a fungus called mycelium. After being crushed into a powder, mixed with liquid, and added to bitter-tasting foods, it latches on to the bitter tastebuds on your tongue until your saliva flushes it away. That's just enough time to fool your taste buds into not tasting any bitterness, meaning you won't need the sweet stuff.

This is great news, given that consuming too much added sugar is linked to a higher risk of obesity, type 2 diabetes, and heart disease. On average, American adults, teens, and children get about 15 percent of their daily calories from sugar. The World Health Organization (WHO) recommends limiting added sugars from processed and packaged foods to 5 to 10 percent of your calories, which is about 6 to 12 teaspoons a day—and we're usually well over that. Heck, drink a 12-ounce can of Coke or Pepsi and you're already more than 9 teaspoons of sugar in. The same goes for seemingly healthy choices—granola bars, vitamin water, and flavored yogurt all have added sugars too, so you can see how easy it is to fly right over that 12-teaspoon limit. 

So where can you get mycelium? It isn't available in the U.S. or Canada quite yet, but it's been approved in Australia and will be making its way to Japan and the European Union soon. But if you travel to any of these places, you won't even know if you're eating mycelium. First of all, it has no flavor. Second, it falls under the general heading of "natural flavors" on the ingredient list. As a dietitian who pushes for full discloure of what's in our food, I don't think we should allow generalities like that on our ingredient lists.

The downside to mycelium is that it's such a new ingredient. So we don't know what the long-term effects are, how much of it we can safely consume, and whether or not it'll have any affects on our health. Often this research isn't done until the ingredient has been in our food for some time, so as of now only time will tell. 

In the meantime, it is possible to manage your sweet tooth (because regardless, mycelium won't be a holy grail or magic pill to cure sugar addiction). The best way to cut down on added sugars is to eat whole foods as much as possible. Make sure you're eating enough slow-digesting carbs, like quinoa and steel-cut oats, paired with proteins and healthy fats to help minimize cravings. Then get your sweet fix from fruit packed with fiber and antioxidants. Try my berry crumble pie or mango froyo for naturally-sweetened desserts you can feel good about!

Should You Be Drinking Alkaline Water?

A registered dietitian breaks down whether yet another "healthy water" craze is worth the hype.

I recently saw a sign at my local convenience store that read "Alkaline Water Sold Here." My first thought? "What a scam." Water is water, right? For me, the only deciding factor in choosing a bottle of water is the packaging or the price. But being a dietitian, I started to wonder about the science behind alkaline water. What makes one variety of water more alkaline than others, and is it really any better for you than regular old tap water?

Acid vs. Alkaline

First, let's start with a short science lesson. The pH scale measures the acidity of a substance, and it ranges from 0 to 14, with 0 being the most acidic and 14 being the most alkaline. If a pH is greater than 7, the food is considered alkaline. Most distilled water has a pH of 7, while lemon juice has a pH of 2. Alkaline water is rich in alkalizing minerals, like calcium, potassium, and magnesium, which make it less acidic than tap water, with a pH above 7.

Some studies suggest that eating an excess of acid-forming foods (like meat, caffeine, and sugar) causes the body to pull alkalizing minerals—like calcium—from the bone to neutralize the blood, which weakens the bone. Another popular theory is that eating acidic foods may cause inflammation, which, in turn, causes illnesses like cancer. With all this fear of acid in the body, many are turning to alkaline water with a pH of 8 or higher.

Can Alkaline Water Reduce Acid in the Body?

Alkaline water is advertised as being able to neutralize some of the acid in the body, decreasing some negative health effects. But the body's pH is tightly regulated by many internal systems, and after food is digested, it travels into the stomach where it is broken down by natural acids. It then leaves the stomach and travels to various organs as an acidic bodily fluid. No level of alkaline water will change these body mechanisms, so downing the stuff for that purpose is pretty much a wasted effort. 

Are There Any Health Benefits?

Although you can't change the body's internal pH, you may be able to score some health benefits from drinking alkaline water—especially if you're an elite athlete. Working out at your max capacity (think sprinting until you can't run anymore) creates more hydrogen ions than normal exercise, which causes a buildup of lactic acid and fatigue. One study showed that drinking alkalized water may help reduce the buildup of lactic acid and cardiorespiratory stress. Many believe that it's not the pH of the water that creates the athletic benefits, but the mineral supplementation. For example, a magnesium deficiency can increase the amount of oxygen the body needs, making exercise feel more difficult. Adding minerals into the water helps counteract these effects.

The Bottom Line

Unless you're a competitive athlete, there's no real need to drink alkaline water. Regular tap water will hydrate you just fine and save you a couple of bucks. A better idea? Vegetables are some of the most alkaline foods you can eat to neutralize acid. You will get much more nutrition bang for your buck with veggies than with alkaline water.

How to Do Crunches: 5 Mistakes Everyone Makes

Research from the University of Wisconsin–La Crosse shows that the crunch activates the rectus abdominis and external obliques better than any other common core exercise. But that's granted you know how to do crunches the right way. "People think crunches are easy, so they rush through them with improper form," says Jacquelyn Brennan, CSCS, a personal trainer to collegiate and professional athletes, and co-founder of Mindfuel Wellness. "Then, they're unhappy with their results." The first step to a better return: Fix your form. Learn how to do crunches properly, and strengthen your core fast.

1. The problem: You crunch too high.

These are crunches, not sit-ups. When you crunch high, you take the emphasis off of your rectus abdominis and onto your hip flexors, says Brett Hoebel, creator of the 20 Minute Body and celebrity trainer on The Biggest Loser season 11.

The fix: Focus on bringing your ribs down to your belly button, he says. It will raise your chest a few inches off of the ground. That little motion is all you need to target your abs.

2. The problem: You use momentum.

"If you rush through your reps, you aren't going to get the same benefits you would if you slowed down," says Brennan. "You end up using momentum rather than strength, so you take your abs completely out of the equation." Even worse, it can put extra force on your joints and up your risk of back injury.

The fix: Keep your movements slow and controlled. At the end of each rep, pause with your back firmly against the floor. Reset before moving on to the next rep, she says.

3. The problem: You yank your neck.

"You don't want your hands and arms helping you do the crunch," Hoebel says. And you probably don't want to strain your neck, either.

The fix: Work on maintaining an apple-size space between your chin and chest throughout the entire movement, Brennan says. If you still find yourself yanking on your neck, try crossing your arms over your chest or placing your fingertips around your ears. Point your elbows forward or, if you want to make the move more challenging, point your elbows directly out to either side.

4. The problem: You relax on the way down.

"A lot of people will work hard on the way up and then relax on the way down," Hoebel says. "If you do, you're skipping out on half of the work—and benefits."

The fix: Squeeze your abs to lift yourself off of the floor and, on the way down, just keep squeezing, he says. Focus on using your abdominal muscles to slowly lower yourself, rather than drop, to the floor.

5. The problem: You hold your breath.

Deprive your body of oxygen and your crunches are going to get a lot worse, Brennan says.

The fix: Exhale on the way up and you'll automatically breathe in on the way down, she says. Bonus: If you forcefully exhale during your crunch's contraction, you'll also activate your deeper abdominal muscles during the move.

The 3 Worst Ab Exercises of All Time

You don't go to the gym wanting to waste your time or throw out your back. But if you're cranking out these ab exercises, that could be exactly what you're risking. Here, three ab exercises to stop—stat.

Sit-Ups

As far as ab exercises go, this used to be the one and only. Thing is, after you raise your back off of the floor a few inches, you aren't doing much for your core. "The abdominals' optimal range of motion is relatively short," says Cedric X. Bryant, PhD, chief science officer for the American Council on Exercise. "Sit-ups take you past this range, and that extra motion doesn't do much for your abdominal muscles."

Worse, that extra motion can wreck your back. A traditional sit-up exceeds the National Institute for Occupational Health and Safety's recommended limits for lower-back compression. Translation: Over time, sit-ups increase the risk and prevalence of lower-back disorders. When you flex your spine—bending it forward over and over again—and compress it under your torso's weight, you risk bulging discs, says Stuart M. McGill, PhD, director of the spine biomechanics laboratory at the University of Waterloo. 

Leg Throws

You know the exercise in which you lie on your back with your legs in the air, and a partner pushes your legs down and to both sides? "Eliminate it from your exercise vocabulary," Bryant says. While most people perform the movement to tone their lower abs (which Bryant notes work together, not separately, from the upper abs), the exercise puts a lot of stress on the lumbar spine. If you have lower-back problems, or have had them in the past, they can cause immediate pain. Even if lower-back pain isn't an issue now, the movement can cause chronic pain and injury over time, he says. With four out of five people complaining of lower-back pain at some point in their lives, according to the American Chiropractic Association, do you really want to increase your odds?

Ab Circle Pro

While you never need a piece of equipment to effectively work your core, some as-seen-on-TV products are worth giving a go. The Ab Circle Pro? Not so much, at least according to a recent study from the American Council on Exercise. It may be that the equipment's design helps you complete the exercise's movements by taking the brunt of the work off of your abs, says Bryant. Did we mention that the Federal Trade Commission recently fined the manufacturer of the Ab Circle Pro $9.3 million for false advertising? (It claimed to help people lose up to 10 pounds in just two weeks.) We can't fault the equipment for not spurring weight loss—there's no such thing as spot-reducing fat, after all—but claiming it does? Not cool. You're better off saving your money and sticking with classic crunches, says the study.

5 Ways to Recover After a Run

The run is done—yay! Now it's time to recover like a pro.

Sure, running is fun. But one of the best parts about going for a run is daydreaming about all the ways you'll celebrate your accomplishment once you're done—like where you'll eat, what you'll drink, or when you'll nap. Follow these five steps for a proper—and fun—recovery.

1. Eat something delicious.

It's important to refuel with protein and carbohydrates within 30–60 minutes of running. Whether you're craving a strawberry smoothie, a supersized salad, or a burger, eat something to ensure you don't bonk later in the day. "I used to finish every long run by stopping to get a whole wheat everything bagel with egg and cheese," says Beth Isaac, a 38-year-old marathoner from New York City. "But during my most recent training cycle, all I could think about on the run was a veggie omelet, avocado toast, or the kale salad from Sweetgreen."

2. Take an ice bath.

OK, ice baths may not be fun or indulgent, but that I'm-already-recovered feeling you'll bask in afterward? Totally worth it. Soaking in an icy tub for 20 minutes after a run can significantly speed up recovery. (It's science!) "Pro tip: drink a beer in the bath," says Liz Heisler, 34, from Chicago, IL. Bonus points for setting up your laptop or iPad (away from the tub!) and watching an old episode of Sex and the City to pass the time.

3. Stretch!

It's important, but also feels so, so good. Or maybe it hurts so good. Either way, do it—and then hop on the foam roller for a few minutes. Both are musts if you want to recover smartly and avoid injury. (Again, science!) Stick with dynamic stretches like leg swings before your run, then hold static stretches post-run.

4. Do nothing.

"Once I get home from a run, I sprawl out on the floor for about five minutes and do absolutely nothing," says Dani Sturtz. "Eventually I'll get up, put on compression socks and sweatpants, and cuddle with my dog on the couch." Recover with a puppy—what's better than that?

5. Have a beer (or two).

"After the Brooklyn Half Marathon every year, I immediately go to a bar with my friends to get a giant beer," says Samantha Cosenza, 28, from Brooklyn, NY. (Just uh, stay smart, and be sure to alternate alcoholic beverages with water to avoid getting dehydrated. That beer may taste oh-so-delicious, but too much can actually hinder muscle recovery, so indulge in moderation.)

New Research Sheds Light on the Diet vs. Exercise Debate

If you had to choose between the two, scientists reveal there's one that trumps the other.

Raise your hand if you've scrolled past Instagram quotes or heard your trainer bark "you can't out-work a bad diet" or "abs are made in the kitchen." Both of those things are 100 percent true—a healthy diet is crucial to reaching and maintaining a healthy weight. But a new study shows that dieting alone won't give you the live-longer benefits you net from working out.

Researchers sifted through 117 studies showing the effect of diet and exercise on both weight loss and visceral fat (or VAT, short for visceral adipose tissue). VAT is the fat stored in your abdominal area surrounding your vital organs, and it's a strong predictor for morbidity and mortality. The researchers found that both exercise and diet cause VAT loss (hooray!). But when they compared the two, healthy eating alone led to a larger amount of weight loss, while exercise was associated with greater VAT loss.

You might be thinking, "So what? I want to lose weight!" But it's important to note that VAT fat is more dangerous than the "fluffy" layer on your thighs: It can affect your liver's ability to manage cholesterol, increase your risk of heart disease, and make you more susceptible to diabetes, according to Pamela Peeke, M.D., an assistant professor of medicine at the University of Maryland, author of Body for Life for Women, and a FITNESS advisory board member. And while it seems like weight loss and VAT reduction would go hand in hand, the researchers say total-body weight loss doesn't necessarily reflect changes in VAT.

This is just another reason to stop focusing on the scale, as the researchers say weight loss alone may not be an accurate measure when evaluating the benefits of a lifestyle change. (Just think of all the people you know who carry a little extra weight but totally crush it in boot-camp class—it's possible to be fat but fit.) So instead, zone in on how fit you are and make those workouts count.

Are Weight Loss Teas Really Worth the Hype?

Teas that can help you conquer stress and slim down. Winner, winner.

Let's make one thing clear: Restrictive diets suck. Which is why instead of driving yourself crazy trying to stick to one, you can consider sipping a weight loss tea. Some brews can help you stop snacking while others can boost calorie burn. And while we realize that may sound like an opening line for a cheesy weight loss pill advertisement, you can't argue with science. We've scoured the research journals to bring you the best fat-frying brews on store shelves that might be worth a sip. 

White Tea

We like: Twinings, The Republic of Tea, Celestial Seasonings Sleepytime

According to a study published in the journal Nutrition and Metabolism, this brew blocks the formation of new fat cells while simultaneously boosting lipolysis, the body's process of breaking down stored fats. Another group of researchers found that the tea is also a rich source of catechins, a type of antioxidant that triggers the release of fat from the cells and helps speed the liver's ability to turn fat into energy. Speed up your slim down when you alternate sipping cups of white tea.

Barberry

We like: TerraVita, TeaHaven

The stem, fruit, and root bark of the barberry shrub contains berberine–a powerful naturally-occurring, fat-frying chemical that Chinese researchers discovered can prevent weight gain and the development of insulin resistance in rats consuming a high-fat diet. Previous studies have also found that consuming the plant can boost energy expenditure, and help decrease the number of receptors on the surface of fat cells, which makes them less apt to absorb incoming sources of fat.

Rooibos

We like: Celestial Seasonings, Teavana

This red, naturally sweet tea made from the leaves of the Rooibos bush is a powerful fat-melter. According to South African researchers, polyphenols and flavonoids found in the plant inhibit adipogenesis—the formation of new fat cells–by as much as 22 percent. The chemicals also help rev fat mebaolism, so it might be smart to sip on if there's some stubborn weight clinging to your middle.

Pu-erh Tea

We like: Numi Organic Tea, Uncle Lee's Tea

Chinese researchers divided rats into five groups and fed them varying diets over a two month period. In addition to a control group, one group was given a high-fat diet with no tea supplementation, and three groups were fed a high-fat diet with varying doses of pu-erh tea extract. The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups. Although sipping the tea could have slightly different outcomes in humans, the findings it might be worth your while to fix yourself a steaming mug of the stuff to literally shrink the size of your fat cells. 

5 Reasons You Should Be Eating More Mushrooms

There's more to this food than its earthy umami flavor.

Mushrooms get a bad rap for being a little, well, weird. Sure, they're technically a fungus...that you eat...but so what? There are still plenty of reasons to add them to your menu. Mushrooms are packed with vitamins, minerals, and other nutrients. Plus, you don't have to shell out for pricey varieties like oysters and morels. Even your everyday white and brown mushrooms pack a powerful punch. So if you're not on the mushroom train yet, hop on. And if you need some convincing, read on—we've got five reasons to get fung-y.

They're packed with B vitamins. B vitamins like riboflavin, niacin, and folate are key to countless body processes. Some mushrooms are higher in certain B vitamins than others, so eating a variety can help you cover your bases. Example: Portobello mushrooms have more folate than Italian and crimini mushrooms, while shiitakes provide more vitamin B6 than other varieties.

You'll get a dose of vitamin D. Mushrooms are one of the few plant-based sources of vitamin D, a nutrient that's important for bone health, muscle and nerve function, and immune system support. Though it would be difficult to meet your daily vitamin D needs on mushrooms alone (a serving only provides around 3 percent), they're a great way to boost your intake, especially if you don't consume a lot of other vitamin D-rich foods like fatty fish or eggs.

You're less likely to get sick. Mushrooms provide antioxidants, which are consistently noted for a whole range of health benefits. First, they fight free radical damage in the body that could lead to serious health conditions like heart disease, cancer, and Alzheimer's. Antioxidants have also been studied for their potential role in staving off the effects of aging. As if that weren't enough, mushrooms are also a rich source of selenium, which is important for maintaining reproductive system health, DNA production, thyroid gland function, and once again protecting from those free radicals.

They amp up the umami flavor. Though they do take on the flavor of what they're cooked with, mushrooms provide a subtle umami note that grows stronger when cooked. They're a great way to add richness to pasta dishes and salads, or you could put sautéed mushrooms and a fried egg over oatmeal for a savory breakfast twist.

You'll feel more full. Mushrooms are a great low-calorie way to add texture, bulk, and depth of flavor to dishes. A one-cup serving of raw white or brown mushrooms will only set you back about 20 calories while providing about 2 grams of protein. Pulse 'em in a blender or food processor and add to meatloaf, meatballs, and burgers.

The Almond Ginger Monkey Smoothie That'll Make You a Breakfast Devotee

No more skipping that morning meal.

When it comes to making smoothies, you have tons of options (seriously, here's a bunch of ideas). But that doesn't mean you should just throw a mish-mash of ingredients together. Not when you can make a recipe that gives every ingredient a specific purpose—and you a big health benefit. Check out why we chose these particular ingredients, then get sipping.

Banana: Bananas contain potassium, fiber, and vitamin B6, which support kidney, bone, and cardiovascular health.

Ginger: Ginger is a root that has anti-inflammatory properties, plus it's an excellent digestive tract soother. (Check out these other anti-inflammatory foods.)

Almond butter: Almonds add protein and deliver a variety of minerals, including magnesium and manganese. They can help protect against cardiovascular disease, ward off hunger, and may even help you lose weight.

Hemp seeds: Hemp seeds are one of the best sources of plant-based protein to add to a smoothie because not only are they very easy to digest (unlike some other protein powders), they also contain omega-3 fatty acids, which provide anti-inflammatory benefits. Try to use the whole seed instead of hemp protein powder, as whole seeds retain more fiber, protein, and flavor than the powder.

Water: Use water as a base instead of a high-calorie juice, coconut water, or highly processed nut milk. It'll save you calories, hydrate your cells, and support your digestive system.

Almond Ginger Monkey Smoothie

Makes 1

Ingredients

2 frozen bananas*

1-inch piece of ginger, peeled

1 tablespoon organic raw almond butter or 1/4 cup raw almonds

3 tablespoon hemp seeds

2 cups water

Directions

Place all ingredients in a high-speed blender and blend until smooth.

*For an extra-creamy smoothie, freeze overripe bananas by peeling them, breaking into halves or quarters, and freezing in a ziplock bag.

New Study Has the Perfect Strength-Training Plan for Your Goals

Tailoring your moves to your specific goals is important if you want to see the results you're looking for, says one new study, which looked at how speed affects those gains.

You know that strength training is key for crushing your fitness goals, especially if building muscle and definition is the name of your game. But did you know it's the kind of strength training you do that matters? When it comes to how effectively you're actually building muscle strength and mass, your chosen speed is everything, says the Journal of Applied Physiology.

Researchers compared the results of super short explosive exercises compared to more sustained contractions during longer moves. Specifically, one group of healthy young men did isometric knee extensions using short, explosive movements and the same amount of weight (you could compare this to jump squats, high knees, or the explosive moves in this calorie-torching tabata workout). Another group performed the knee extensions using more sustained, slow contractions, progressively upping the torque (much like those grueling leg presses you do with heavier weights). Both groups completed 40 reps of each exercise three times a week for three months.

The researchers found that the short-burst contractions (only about 1 second each) were a much more efficient way to build strength. But if it's mass you're looking for, slow and sustained movements are more effective at building up those fit-girl muscles.

Which training method you use totally depends on your goals. If you're looking to bulk up and create definition, stick with sustained moves like slow and steady squats presses or weighted leg presses. If you're looking to get faster as you train for your next race, throw in some explosive squats and box jumps like these 5 Exercises That Sculpt Strong Legs (and Glutes Too!) Better yet, do a balanced mix of both.

New Study Says It Doesn't Matter How Heavy You Lift—Here's What We Say

Lighter lifters got as strong as heavy lifters in a recent study—but before you drop your dumbbells, read this.

How heavy you lift doesn't determine how strong you become, according to a surprising new study published in the Journal of Applied Physiology. Wait, what?

Researchers took 49 young men with previous experience weight training and had them do a weight-lifting program for 12 weeks. Half of the men lifted weights light enough that they could do sets of 20 to 25 reps before failing (which the study considered "light weights"). The other half lifted weights so heavy they could only do 8 to 12 reps before failing ("heavy weights"). At the end of 12 weeks, the researchers concluded, "Our data show that in resistance-trained individuals load, when exercises are performed to volitional failure, does not dictate hypertrophy or, for the most part, strength gains."

Translation? Basically they found that all the men, regardless of how heavy they were lifting, increased their strength and decreased their body fat in similar amounts. The dudes lifting 15-pound weights got just as strong as the guys lifting 50. So does this mean the light weights vs. heavy lifting debate is settled?

Not necessarily, says Dan Roberts, a celebrity strength and conditioning coach, trainer, and author of Methodology X. "New research never 'proves' anything," he says. "All this study really says is that there needs to be more research done before we can draw real conclusions." (And, he says, it does make a difference that they only studied male subjects.)

Before you ditch your heavy weights for Barbie-pink 3-pounders, he adds that the results aren't as surprising as they may first seem. "The general consensus has always been that volume (how often you lift and how many reps you do) is the most important factor in seeing results from lifting weights," he explains. "No one thinks you need to lift incredibly heavy weights to get stronger."

Rather than focusing on lifting heavy, he says it's more important to focus on lifting enough. For example, back squatting as heavy a weight as you can handle for one rep isn't going to make you much stronger. Lightening your load a bit to something you can do for 8 to 12 reps will help you a lot more. Add in two more sets a couple of times a week and you'll start getting seriously stronger. In the end, you're decreasing the load and increasing volume so you can train your muscles to do more—it's all a trade-off between weight and volume.

How you're lifting the weights is also more important than how heavy they are, says Lawrence Betz , NSCA-CSCS, director of the Brooklyn Athletic Club. Make sure you're not trying to lift so heavy that you have bad form. And include appropriate rest periods—otherwise you're just headed for added injury instead of added muscle. "Everything matters: Sets, reps, tempo, rest, and exercise selection will all determine what kind of results you get from your weight lifting," Betz says.

But what about those workout instructions that tell you never to lift heavier than 2- or 3-pound weights? If you enjoy doing them, that's fine Roberts says, but know that there's no research showing those work any better either—and they're extremely time-consuming. Better yet, he says instead of getting locked into one program, try lots of different things to see what works for you.

"You shouldn't be too strict with your training," he says. "Mix things up—variety will help you get better results and it's more fun."

The Safest Ways to Run With a Jogging Stroller

Something as silly as forgetting to lock your swivel wheel can have serious consequences for your little running buddy. Here's how to keep your kids safe when using a jogging stroller.

Whether you're a first-time mom or have a full-blown brood at home, you cherish your jogging stroller. Not only does it let you get in a sweat any time of day with your kids, it's basically a sanity saver on wheels. You're out of the house, the kids are stimulated by something other than an iPad, and you're even getting a bit of vitamin D (sunlight, gasp!) while you release some much-needed endorphins.

Just make sure you're striding safe while you work out. A new study recently published in Academic Pediatrics found that an estimated 360,937 of kids under the age of five were sent to the ER because of a stroller or baby carrier-related injury between 1990 and 2010. That breaks down to over 17,000 injuries annually. Of the stroller-specific injuries, the majority were boys less than a year old with head and face injuries—diagnosed from soft tissue injuries to some scarier outcomes like brain injuries and concussions.

Don't let these stats dissuade you from getting out and about with your kids, though. Overall, the study showed that stroller and carrier injuries are down, most likely due to consumers being more educated about the products they are using. Brush up on your stroller safety with these tips from Melissa Gambrill, marketing manager for BOB Gear by Britax to keep everyone safe when using your jogging stroller.

Wait until your child is at least 8 months old before you start jogging with them. Keep your exercise to walking with an infant car seat and/or insert (like the Summer Infant Snuzzler, which fits in a car seat and a stroller) from 0 to 8 weeks old. From 8 weeks to about 8 months, take your time transitioning to stroller walking without an infant seat once your child has stable head control. Most strollers have an option to recline the seat all the way back so that you can walk with your baby mostly horizontal (similar to a car seat), and gradually raise the back as their head and neck muscles get stronger. If your child seems to have strong head control before 8 months and you're anxious to start jogging, consult with your pediatrician first, who will be able to tell you if it's safe or not after an exam.

Put the seat up when you jog. Once your little one is ready for the road, make sure the seat is fully upright—even if you're hoping they nap while you run. Keeping the seat reclined could cause you to hit the back of it with your knees and make the stroller less stable when jogging.

Lock the front wheel. Most jogging strollers are three wheels with a front wheel you can either lock into a fixed position or unlock, which makes it swivel as you move and is more ideal for walking. When jogging, lock the front wheel in place to keep the stroller from veering off in an unexpected direction if it hits a pebble or ditch in the road. If you have the budget to buy a stroller for jogging purposes only, some models come with a fixed locked wheel, so you won't have to remember this extra step before you head out.

Always use your stroller's five-point harness. This helps keep your child steady and centered (especially if they can't sit up unsupported yet), and can be adjusted with them as they grow.

Use the parking brake when stationary. Want to stop mid-jog for some burpees and lunges? Jogging strollers are very seamless riders, and you'll be surprised that just a small breeze can cause it to drift if you're not paying attention. So no matter what you're doing, make sure to put the brake on first.

Don't hang bags or heavy gear on the handlebars. The study in Academic Pediatrics found that a major source of stroller injuries were caused from product tip-overs, which can happen if there is too much weight bearing down on the back of the stroller. This is even more true if your child is under a year old and much lighter. Wear a hydration belt to keep your water with you and leave the diaper bag at home. (If the diaper situation is so dire that you need to do a mid-run change, you'll probably want to be heading home anyway!)

This Is How You Should Actually Clean Your Sneakers

Just think about all the sweat that comes along with those miles.

No matter what your workout, it's likely you're wearing a pair of sneakers (okay, there are some exceptions, but you see where we're going). So think about how much sweat gets poured into those kicks. With every mile covered or burpee busted out, there's potential for bacteria to breed. Instead of letting it fester, Erin and Leif Frey, founders of FREY laundry detergent, dished out these quick and not-so-dirty cleaning hacks:

1. Rev up the washing machine.

You've heard this one before, but that's because it works. To get the shoe itself clean, take out the laces and brush off as much dirt and mud as you can. Then, after you've double-checked that they are in fact machine-washable (most brands are these days), place the sneakers in a mesh bag and wash on a cool cycle.

2. Soap up the outsides.

If you notice the outside of the shoe still has gunk lingering, grab a gentle dish soap and mix with warm water. Wet the shoe slightly, then scrub away the debris. Pro tip: Be sure to brush with the lines of your shoes to prevent damage.

3. Don't forget the laces.

Yes, you should take them out of the sneaker before a good wash, but that doesn't mean they should get left behind. Simply toss 'em in the washing machine like you would your normal clothes, but make sure you're using cold water and low heat (or simply let them air dry).

4. Take out the insoles.

They may just need a good air-dry, but if the scent is exceptionally bad, place 'em in a shoe box (or any box, really), sprinkle on some baking soda, and let them sit overnight. Come morning they should be odor-free.

The 5-Minute Warm-Up You Need Before Any Workout

You know you need to warm up before pretty much every single workout—but how often do you actually do it? (And, no, walking on the treadmill for five minutes doesn't count.) It's important to do a total-body warm up to get blood flowing to your muscles before you go hard, as it helps decrease the risk of overuse injuries and addresses underlying muscle imbalances while enhancing the quality of your movements, according to trainer and exercise science professor Jessica Matthews. 

That's why we snagged Nike Master trainer Traci Copeland for this #FitnessFriday, and asked her to show us a workout warm-up that's perfect before anything, whether it be Spinning, boxing, or lifting heavy weights. Even better? You can crush it in five minutes flat. Complete the seven moves below for the time alloted, then go tackle your workout, knowing that your body is ~ready~.

Jump Rope: 30 seconds

Start with a regular two-footed jump, and as you get warm you can play around with other jump styles. (Here are some jump rope moves from Copeland that keep your feet guessing.)

Alternating Knee Hugs: 30 seconds

Stand with feet hip-width apart and pull one knee into chest. Keep shoulders back and core tight. Repeat, alternating sides. After a few repetitions on each side, repeat the motion but come onto the ball of the standing leg.  

Alternating Hamstring Stretch: 30 seconds

Stand with feet hip-width apart. Extend one leg straight in front, foot flexed and heel resting on the floor. Bend down to stretch hamstrings while sweeping arms down by outstretched foot and up over head. Repeat alternating sides. (You can do these in place, or while walking, if you have enough room.)

Walk-Out Planks: 45 seconds

Stand with feet hip-width apart. Bend down to put palms on the floor, and walk hands forward until reaching a high plank position. Then walk hands back towards feet and return to standing. Repeat. 

Inner Thigh Stretch:  30 seconds

Stand with feet slightly wider than hip-width apart. Bend the right knee, shift weight to the right, and place hands on right knee to stretch inner thigh muscles in left leg. Switch sides; repeat.

Butt Kicks: 30 seconds

High Knees: 30 seconds