Forget the Resolution, These 9 Tips Will Actually Make Fitness Your Priority

The following post was originally featured on Fit Bottomed Girls, who is part of POPSUGAR Select Fitness.

Your busy life needs some good old-fashioned order to make fitness a priority. After all, practicing good habits leads to good experience and great results. These nine tips are a perfect way to complement your life and introduce fitness to your day to keep you focused on your goals, plan ahead and get you the results you deserve. Because you deserve to feel happy and healthy!

1. Start Small

Before you do anything, you have to get your fitness goals in order. Decide on your goals, when you can squeeze workouts into your week, where you plan to workout, which workouts you plan to do and how often. These are the first initial steps to guide you through the next.

2. Save Time

Since you live a busy life, saving time is important. Find ways to spend less time traveling to the gym and more time at the gym. Think about bringing your gym equipment with you to work and changing there so you can get started as soon as you arrive. And think about showering at home to help you beat any traffic. The less you stress about time the better you’ll feel.

3. Work Out Outside the Gym

All your workouts don’t need to be at the gym. If you know you won’t be able to make it tomorrow, wake up 10 minutes earlier and work out before you start your day. If you need a quick pick-me-up midday, hop up and do some push-ups on your desk, add some calf raises and even some squats for full-body blood flow. The world is your playground.

4. Make Fitness Part of Your Everyday Life

The more you incorporate fitness into your regular activities, the better your body will look and feel. Take the stairs instead of the elevator, park farther away from the office and walk a few extra blocks. You won’t feel it, but your body will know you’re putting in extra work and the results will show.

5. Interval Training

If you’re short on time try High Intensity Interval Training (HIIT). Think fast-paced, minimal rest and all-out energy. Whether you do Tabata, interval training on a treadmill or circuit series, save time while getting amazing results with HIIT.

6. Lose Bad Habits

Shedding bad habits will make the difference in your fitness goal. Avoid poor posture, losing focus when you’re training and staying stuck on the same routine week after week. These small little habits lead to injury, limit your success and eventually make fitness feel dull.

7. Stay Patient

Life can go on a bumpy path occasionally. The best way to handle it is to find detours. You’ll never know what tomorrow brings, so always have a back-up plan to keep your fitness plan going. Also, keep in mind that no one gets amazing results instantly. Pace your body and your training, and know that change is coming.

8. Rest

As much as you want to work out, without rest you’ll hardly notice your progress. Aim to get a full eight hours of sleep, take off days at the gym, warm up before a workout and cool down to make sure you never push it too hard.

9. Breathe

Your body needs oxygen flowing to function properly. So when your heart rate is increasing from exercise, you’ll want to ensure that you’re breathing fully. Proper breathing makes all the difference in turning eight reps into 12 and jogging three miles versus one.

You’re all set! These nine tips will set you on the path for everyday fitness success. Grab your gear and get ready on a new path to a healthier lifestyle. ¡ª Kevin Jones

Image Source: Fit Bottomed Girls

A Clean Strawberry Smoothie You’ll Want to Start Every Morning With

The following post was originally featured on According to Elle and written by Elle Penner, who is part of POPSUGAR Select Fitness.

You guys know drinking cabbage is my new MO these days. I just can’t get enough, which is why I’m so excited to bring you my latest favorite cruciferous concoction: this ahhhmazing Clean Strawberry Smoothie.

Would you like a sip?

Yes, yes you do.

I know this because my husband and I took down an entire pitcher last weekend and battled over the last few sips hiding in the bottom of the blender.

As you know, smoothies can quickly go from healthy to high-sugar depending on just what you put into the blender. For this reason, strawberries are one of my favorite smoothie fruits because they’re naturally low in sugar. They add a subtle sweetness, fiber, and important phytochemicals to smoothies while keeping the total sugar count down.

And, natural or not, if there’s one thing most of us can afford to cut back on, it’s most likely sugar.

Grab your blenders and give this a whirl this weekend. The hubs will vouch that it tastes just as good as it looks.

To get the full recipe, check out Elle’s blog!

Image Source: Elle Penner

A Clean Strawberry Smoothie You’ll Want to Start Every Morning With

The following post was originally featured on According to Elle and written by Elle Penner| who is part of POPSUGAR Select Fitness.

You guys know drinking cabbage is my new MO these days. I just can’t get enough| which is why I’m so excited to bring you my latest favorite cruciferous concoction: this ahhhmazing Clean Strawberry Smoothie.

Would you like a sip?

Yes| yes you do.

I know this because my husband and I took down an entire pitcher last weekend and battled over the last few sips hiding in the bottom of the blender.

As you know| smoothies can quickly go from healthy to high-sugar depending on just what you put into the blender. For this reason| strawberries are one of my favorite smoothie fruits because they’re naturally low in sugar. They add a subtle sweetness| fiber| and important phytochemicals to smoothies while keeping the total sugar count down.

And| natural or not| if there’s one thing most of us can afford to cut back on| it’s most likely sugar.

Grab your blenders and give this a whirl this weekend. The hubs will vouch that it tastes just as good as it looks.

To get the full recipe| check out Elle’s blog!

Image Source: Elle Penner

3 Healthy Habits You Should Always Do Before Leaving the House

This post was originally featured on The Fit Foodie and written by Sally O’Neil who is a part of POPSUGAR Select.

Let’s start the day the right way. No matter how busy your day is there are some things you should make time for in the morning, to set yourself up for whatever the day may throw at you.

So how do you get the most out of your morning? Nutritionist, chef and Vitasoy ambassador Zoe Bingley-Pullin says: These are my top three healthy things to do before leaving the house; they’re so easy and I find they make the world of difference, especially for the really on-the-go days!

    DRINK 1L OF WATER

    I like to drink at least 2L of water each day, to help keep your fluids in balance, flush out toxins and keep your skin looking hydrated, but individual fluid requirements do vary.

    We all know that it can be tricky to remember water when you’re on the run. To set myself up, I like to drink about 1L of water before I leave the house every morning, so I know I’ve got a head start on my 2L for the day. Try keeping a 1L water bottle beside you bed so you can grab your bottle and start hydrating as soon as you wake up ¨C just fill it up the night before, and you’re set to go. You can even add lemon or lime to the water if you prefer, for a zesty antioxidant burst in the morning!MEDITATE OR STRETCH

    Setting aside just 5-10 minutes of time for meditation or stretching, or both, is such a beautiful way to start your day. Not only will it help give you some sacred ‘you’ time, it will also help you start your day on a calm note.

    You don’t need to be an expert to meditate either. I recommend finding a quiet space; sit down and just focus on your breathing. You could even take this time to think good thoughts; this is such a great way to start your day on a positive note. List off three things you are thankful for, happy about or looking forward to. Even the smallest things are significant.EAT BREAKFAST

    If you skip breakfast, you’re missing out on vital nutrients and energy, not great news if you’re running an on-the-go schedule.

    When you wake up, it’s important to eat, to wake up your metabolism and refuel your brain for the day ahead. Breakfast is the first opportunity for you to fill your body with fuel and energy for the day; there’s a reason it’s called the most important meal of the day!

    If I know I’ve got a busy week coming up, I’ll often prep my breakfasts on the weekend, or night before. You could try overnight oats with blueberries, or vegan breakfast muffins with banana. You can also chop and freeze ingredients for a smoothie! I love strawberries, blueberries, mango and chia seeds blended with Vitasoy Soy Milky Lite. It’s high in calcium and made using Australian-grown whole soybeans. It’s perfect for smoothies, and I love its great milky taste.

Image Source: POPSUGAR Photography

3 Healthy Habits You Should Always Do Before Leaving the House

This post was originally featured on The Fit Foodie and written by Sally O’Neil who is a part of POPSUGAR Select.

Let’s start the day the right way. No matter how busy your day is there are some things you should make time for in the morning| to set yourself up for whatever the day may throw at you.

So how do you get the most out of your morning? Nutritionist| chef and Vitasoy ambassador Zoe Bingley-Pullin says: These are my top three healthy things to do before leaving the house; they’re so easy and I find they make the world of difference| especially for the really on-the-go days!

    DRINK 1L OF WATER

    I like to drink at least 2L of water each day| to help keep your fluids in balance| flush out toxins and keep your skin looking hydrated| but individual fluid requirements do vary.

    We all know that it can be tricky to remember water when you’re on the run. To set myself up| I like to drink about 1L of water before I leave the house every morning| so I know I’ve got a head start on my 2L for the day. Try keeping a 1L water bottle beside you bed so you can grab your bottle and start hydrating as soon as you wake up C just fill it up the night before| and you’re set to go. You can even add lemon or lime to the water if you prefer| for a zesty antioxidant burst in the morning!MEDITATE OR STRETCH

    Setting aside just 5-10 minutes of time for meditation or stretching| or both| is such a beautiful way to start your day. Not only will it help give you some sacred ‘you’ time| it will also help you start your day on a calm note.

    You don’t need to be an expert to meditate either. I recommend finding a quiet space; sit down and just focus on your breathing. You could even take this time to think good thoughts; this is such a great way to start your day on a positive note. List off three things you are thankful for| happy about or looking forward to. Even the smallest things are significant.EAT BREAKFAST

    If you skip breakfast| you’re missing out on vital nutrients and energy| not great news if you’re running an on-the-go schedule.

    When you wake up| it’s important to eat| to wake up your metabolism and refuel your brain for the day ahead. Breakfast is the first opportunity for you to fill your body with fuel and energy for the day; there’s a reason it’s called the most important meal of the day!

    If I know I’ve got a busy week coming up| I’ll often prep my breakfasts on the weekend| or night before. You could try overnight oats with blueberries| or vegan breakfast muffins with banana. You can also chop and freeze ingredients for a smoothie! I love strawberries| blueberries| mango and chia seeds blended with Vitasoy Soy Milky Lite. It’s high in calcium and made using Australian-grown whole soybeans. It’s perfect for smoothies| and I love its great milky taste.

Image Source: POPSUGAR Photography

Jump-Start Your Week With an Incredible Circuit Workout

I’ve created a butt-kicking muscle sculpting circuit workout to add to your training this week. Include two-three days of cardio and your week is set up for success.

Another thing about this workout.

I’M SO FREAKIN’ EXCITED TO SHARE THIS WITH YOU!

It’s a sneak peek of the Healthy Living Jumpstart workouts and format.

This strength workout is broken up into a Warm Up and 3 circuits. Repeat each circuit 1-2 times, depending on your fitness level, before moving on to the next circuit. No rest between sets. Rest for 30 seconds after each circuit is complete. Don’t forget to stretch after your workout.

Equipment needed:

timer

dumbbells

stability ball

mat (optional)

This is the original Fitness Health & Happiness format, in case that is your preference, with the full size download for printing below ¡ý

Download to print Jumpstart Circuit original format.

Image Source: POPSUGAR Photography

Jump-Start Your Week With an Incredible Circuit Workout

I’ve created a butt-kicking muscle sculpting circuit workout to add to your training this week. Include two-three days of cardio and your week is set up for success.

Another thing about this workout.

I’M SO FREAKIN’ EXCITED TO SHARE THIS WITH YOU!

It’s a sneak peek of the Healthy Living Jumpstart workouts and format.

This strength workout is broken up into a Warm Up and 3 circuits. Repeat each circuit 1-2 times| depending on your fitness level| before moving on to the next circuit. No rest between sets. Rest for 30 seconds after each circuit is complete. Don’t forget to stretch after your workout.

Equipment needed:

timer

dumbbells

stability ball

mat (optional)

This is the original Fitness Health & Happiness format| in case that is your preference| with the full size download for printing below ¡ý

Download to print Jumpstart Circuit original format.

Image Source: POPSUGAR Photography

Get Energized With This Pumpkin Buckwheat Power Bowl

The following post was originally featured on Eating Bird Food and written by Brittany Mullins, who is part of POPSUGAR Select Fitness.

Love oatmeal but want to switch it up? I’ve got a lovely, Fall-inspired buckwheat porridge recipe for you!

Despite what its name would lead you to believe, buckwheat doesn’t contain any wheat, and it’s actually not even a real grain. It’s a pseudograin (the same as quinoa), so it’s naturally wheat and gluten free. It’s also higher in protein than wheat, corn, rice, and millet!

I recently went through our pantry and found that I had stockpiled a ton of bulk-bin items, one of which was buckwheat groats. I posted about it on Instagram, and apparently I’m not the only food hoarder out there. That made me feel a tiny bit better, but I still think my collection is a bit ridiculous, so I’m on a mission to use them all up before buying any more.

Not really sure what I was going to do with the buckwheat, I decided to soak and sprout them. I’ve only tried sprouting a few times, but it really isn’t hard, and it was so fun to watch the little sprouts form. Maybe I’m just crazy, but I love watching stuff grow, sprout, etc. It’s like magic!

You do have to have a little patience because it does take a couple days to get your sprouts. Usually I’m the most inpatient person I know, but the sprouting worked to my advantage, because by the time the groats had finished soaking/sprouting, I had come up with a recipe idea.

I used sprouted buckwheat groats in the recipe because I had the extra time and there are many benefits of sprouting. If you want to sprout yours, here’s a great guide I found.

That said, if you don’t have the time for sprouting, just be sure you soak and rinse the buckwheat groats, as it makes them easier to digest, and the nutrients more readily absorbed in your body. After soaking, the groats may be a little slimy ¡ª that’s perfectly normal: just rinse them and use them according to the recipe.

So for this buckwheat power bowl, I cooked it up the same way I cook stove-top oats. I used unsweetened vanilla almond milk and banana slices for a hint of sweetness and then added the canned pumpkin and pumpkin spice seasoning for a little taste of Fall. The buckwheat gives the bowl a distinct nutty flavor and a lovely boost of volume and creaminess.

To give it a powerful nutrient boost (and make it pretty), I topped the bowl with chia seeds, dried apple slices, cranberries, and pecans.

Time to dig in!

I think this bowl is perfectly sweet on its own, especially with a little dried fruit on top, but feel free to sprinkle on a little coconut sugar or a drizzle of maple syrup if you need it to be sweeter. I enjoyed the first serving warm, well, semiwarm, since I had to take photos of it (blogger problems!). I ate the second serving for breakfast this morning cold, straight from the fridge like overnight oats. It was delicious both ways!

Pumpkin Buckwheat Porridge Power Bowl

Eating Bird Food

Pumpkin Buckwheat Porridge Power Bowl

Notes

If you¡¯re new to buckwheat groats, look for the raw version, not the toasted version, which is often called kasha. You¡¯ll likely find it at your local health food store in the bulk-bin section or in the grain aisle.

Serving size: 1 bowl without toppings | Calories: 245 | Fat: 3 | Carbohydrates: 50 | Sugar: 10 | Fiber: 9 | Protein: 7

Get Energized With This Pumpkin Buckwheat Power Bowl

The following post was originally featured on Eating Bird Food and written by Brittany Mullins| who is part of POPSUGAR Select Fitness.

Love oatmeal but want to switch it up? I’ve got a lovely| Fall-inspired buckwheat porridge recipe for you!

Despite what its name would lead you to believe| buckwheat doesn’t contain any wheat| and it’s actually not even a real grain. It’s a pseudograin (the same as quinoa)| so it’s naturally wheat and gluten free. It’s also higher in protein than wheat| corn| rice| and millet!

I recently went through our pantry and found that I had stockpiled a ton of bulk-bin items| one of which was buckwheat groats. I posted about it on Instagram| and apparently I’m not the only food hoarder out there. That made me feel a tiny bit better| but I still think my collection is a bit ridiculous| so I’m on a mission to use them all up before buying any more.

Not really sure what I was going to do with the buckwheat| I decided to soak and sprout them. I’ve only tried sprouting a few times| but it really isn’t hard| and it was so fun to watch the little sprouts form. Maybe I’m just crazy| but I love watching stuff grow| sprout| etc. It’s like magic!

You do have to have a little patience because it does take a couple days to get your sprouts. Usually I’m the most inpatient person I know| but the sprouting worked to my advantage| because by the time the groats had finished soaking/sprouting| I had come up with a recipe idea.

I used sprouted buckwheat groats in the recipe because I had the extra time and there are many benefits of sprouting. If you want to sprout yours| here’s a great guide I found.

That said| if you don’t have the time for sprouting| just be sure you soak and rinse the buckwheat groats| as it makes them easier to digest| and the nutrients more readily absorbed in your body. After soaking| the groats may be a little slimy ¡ª that’s perfectly normal: just rinse them and use them according to the recipe.

So for this buckwheat power bowl| I cooked it up the same way I cook stove-top oats. I used unsweetened vanilla almond milk and banana slices for a hint of sweetness and then added the canned pumpkin and pumpkin spice seasoning for a little taste of Fall. The buckwheat gives the bowl a distinct nutty flavor and a lovely boost of volume and creaminess.

To give it a powerful nutrient boost (and make it pretty)| I topped the bowl with chia seeds| dried apple slices| cranberries| and pecans.

Time to dig in!

I think this bowl is perfectly sweet on its own| especially with a little dried fruit on top| but feel free to sprinkle on a little coconut sugar or a drizzle of maple syrup if you need it to be sweeter. I enjoyed the first serving warm| well| semiwarm| since I had to take photos of it (blogger problems!). I ate the second serving for breakfast this morning cold| straight from the fridge like overnight oats. It was delicious both ways!

Pumpkin Buckwheat Porridge Power Bowl

Eating Bird Food

Pumpkin Buckwheat Porridge Power Bowl

Notes

If you¡¯re new to buckwheat groats| look for the raw version| not the toasted version| which is often called kasha. You¡¯ll likely find it at your local health food store in the bulk-bin section or in the grain aisle.

Serving size: 1 bowl without toppings | Calories: 245 | Fat: 3 | Carbohydrates: 50 | Sugar: 10 | Fiber: 9 | Protein: 7

Cut Calories and Sugar With This Starbucks Pumpkin Spice Latte Hack

The following post was originally featured on Eating Bird Food and written by Brittany Mullins, who is part of POPSUGAR Select Fitness.

More pumpkin¡­ are you surprised?

Probably not.

If you like the thought of a Pumpkin Spice Latte from Starbucks but would rather skip the extra calories and sugar, you are going to love the homemade version I’m featuring today. It’s crazy to me that even the smallest size (a tall) non-fat, no whip PSL from Starbucks has 200 calories and 37 grams of sugar! The sugary syrup is the culprit. It contains sugar, condensed nonfat milk, sweet condensed nonfat milk and a few other ingredients including coloring and artificial flavors. It’s also good to know this in case you are vegan; even if you order a soy latte without the whipped cream, it’s not vegan since the syrup has dairy.

I’m all about keeping my food/beverages as natural as possible, which is why I love this homemade version. You can have this homemade PSL any day of the week (and feel good about it) because it contains all-natural ingredients, no added sugar and a low amount of calories. The best part: it doesn’t cost $4 a pop.

Healthy Pumpkin Spice Latte

From Eating Bird Food

Healthy Pumpkin Spice Latte

Notes

I used cold-brewed Pumpkin Spice coffee from Fresh Market, which tasted divine, but you can certainly use any flavor coffee you love. And then the magic happens! I used to have a mini frother that does such a good job at making foamy milk without a milk steamer but I now own a Breville Milk Frother. It’s more expensive but it’s way better. I highly recommend it.

You might find some pumpkin pulp at the bottom of your glass and that’s totally normal. Starbucks would have it too ¡ª if they were using natural ingredients and not syrup.