Daily Habits of Fit People

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWBoWMipEwmDwJG19YYgIx8rm17V5QbTxBetReZhVjtKV1DOirsmYAfdgTz35HdfzqapKX6CwiGO9MZJD2ubwc3S9899vh-ziXEPjlUwjaezvUtv9JY4tLNuh_MglCnY0aXlH822PsNoAu/s1600/daily+habits+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Daily habits of fit people who like to jump." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWBoWMipEwmDwJG19YYgIx8rm17V5QbTxBetReZhVjtKV1DOirsmYAfdgTz35HdfzqapKX6CwiGO9MZJD2ubwc3S9899vh-ziXEPjlUwjaezvUtv9JY4tLNuh_MglCnY0aXlH822PsNoAu/s1600/daily+habits+BLOG.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lots of little ones that are called daily habits! Many of the daily habits of fit people come from the things that they love and make a priority. Start loving the same things and you’ll be on your way to creating daily habits that will keep you fit, healthy, and happy. </span></span></div> <b id="docs-internal-guid-7983ea00-6d0e-cac8-d5f9-1c698f25fc98" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love exercise.</b> This doesn’t mean you have to love running or lifting weights, it means you should find something that you love that is also exercise. For some people, that is running or lifting weights. For others, it could be yoga, biking, hiking, etc. Fit people see opportunities for exercise in daily activities and are always challenging themselves. They will often choose to walk instead of hailing a cab, use the stairs instead of the elevator, and throw down a few extra push ups every once in awhile.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love food.</b> Fit people love the food they eat. They learn to appreciate their food as fuel and figure out the foods that will energize and satisfy them. Fit people LOVE breakfast and won’t skip meals. They make their own food so that they know what they are putting in their bodies. Fit people will most likely avoid sugar as part of their daily habits because of the way it makes their bodies feel. They also love to be creative by experimenting with healthy foods and spices.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love your body.</b> Fit people have healthy, daily habits because they love their body and want to treat it right. They listen to their body to learn when it’s time to eat, when it’s time exercise, and when it’s time to rest. They don’t wait for an occasion to start committing to health; they do it every day.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love treats.</b> Fit people love to treat themselves. They’ll find healthy ways to indulge in things that make them feel great. A massage, a dark chocolate snack, a new hot pink sports bra, there are so many fun and healthy ways to indulge! Sometimes, an extra long nap is just the ticket for a healthy afternoon. The daily habits of fit people absolutely involve finding ways to treat themselves.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Do you have any daily habits that have helped you with a healthier lifestyle? The </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody team</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> is always here to support each other, so share away! If you’d like to work on your daily habits and join the Beachbody team, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">let me know</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">!</span></span>

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Daily Habits of Fit People

The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lo...

What to Listen to While You Run: 5 Podcasts to Run By

<h2 style="background-color: white; color: #2b5b61; font-family: myriad-pro, 'Droid Sans', Arial, Tahoma, Verdana, san-serif; font-size: 22px; line-height: 22px; margin: 0px 0px 5px; padding: 0px; text-shadow: rgb(219, 219, 219) 1px 1px 0px;"> <br /></h2> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of five podcasts to get you going:</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>1. <a href="http://www.earwolf.com/show/comedy-bang-bang/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="comedy bang bang"><span style="color: purple;">Comedy Bang Bang.</span></a> </strong></span>Many people consider this show to be a bit weird. But, it’s also unique and consistently hilarious. It’s hosted by Scott Aukerman, who some have described as a bizarre parody of a serious talk show host. He tends to invite well-known actors and comedians to the show, or comedians who make a living impersonating actors. On this podcast, they discuss work, do some freestyle rapping and play games, such as the popular “Would You Rather.” After listening to an episode of this combination comedy show-talk show, you probably won’t find yourself feeling any smarter. But, you will feel sillier.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>2. <a href="http://howwasyourweek.libsyn.com/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="How Was Your Week"><span style="color: purple;">How Was Your Week</span></a>?</strong></span><b> </b>This interview show is hosted by writer and comedian, Julie Klausner. It opens each week with a rambling monologue that ponders the week’s cultural and political events in a very hilarious manner. Klausner also gives airtime to the important capers of her cat. Her interviews with musicians, performers and writers are informal and far from dull. These interviewees tend to be extremely fascinating literary types and characters that are larger than life.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>3. <a href="http://www.stuffyoushouldknow.com/podcasts/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="stuff you should know"><span style="color: purple;">Stuff You Should Know</span></a>. </strong></span>This podcast is perfect for those shorter, 30-minute treadmill workout routines. It comes out two times each week, and provides education to its audience on diverse topics. Its entry point is that of pop culture. The recurring theme of the show is “How _____ Works”, which can be about chess, chocolate, werewolves, even castration. This show brings shock factor by discussing topics you never even knew you’d be puzzled about.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>4. <a href="http://www.maximumfun.org/shows/bullseye" style="color: #53b5c2; text-decoration: none;" target="_blank" title="bullseye podcast"><span style="color: purple;">Bullseye</span></a>. </strong></span>This podcast is an interview-style program. It’s targeted to attract a younger audience with its focus on comedians. Guests are culture and arts personalities, who are interviewed by host Jesse Thorn of NPR. He’s a great curator of recommended pop culture topics each week. Expert guests bring to the show thoughtful pieces on hip hop music, video games, new novels and more. Bullseye used to be known as <em>The Sound of Young America.</em></div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> <span style="color: purple;"><strong>5. <a href="http://www.npr.org/programs/wait-wait-dont-tell-me/" style="color: #53b5c2; text-decoration: none;" target="_blank" title="Wait... Don't Tell Me"><span style="color: purple;">Wait Wait … Don’t Tell Me</span></a>! </strong></span>This particular podcast is a radio news panel game show. It’s hosed by Peter Sagal, a contributor to <em>Runner’s World </em>and NPR host. It features contestants who take part in various competitive challenges. You’ll always get some good laughs out of it. And, playing along has a way of making your hour-long treadmill run fly by in no time at all.</div> <div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;"> article shared from fitbottomedgirls.com</div>

Fitness motivation, fun workout, good advice, good habits, health and fitness, healthy lifestyle, running

What to Listen to While You Run: 5 Podcasts to Run By

New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of f...

How Exercise Helps Us Tolerate Pain

<br /> <header class="postHeader"><h1 class="entry-title" itemprop="headline" style="font-family: nyt-cheltenham, georgia, 'times new roman', times, serif; line-height: 1.6875rem; margin: 0px 0px 6px;"> </h1> </header><br /> <div class="entry-content" style="margin-left: 120px; width: 480px;"> <div class="w592" style="margin-bottom: 15px; margin-left: -120px; margin-top: 5px; padding-top: 0px; width: 592px;"> <br /> <figure itemid="http://graphics8.nytimes.com/images/2014/08/12/health/physed_pain/physed_pain-tmagArticle.jpg" itemprop="associatedMedia" itemscope="" itemtype="http://schema.org/ImageObject" role="group" style="margin: 0px; position: relative;"><span class="visually-hidden" style="border: 0px; clip: rect(0px 0px 0px 0px); height: 1px; margin: -1px; overflow: hidden; padding: 0px; position: absolute; width: 1px;">Photo</span><div class="image" style="margin-bottom: 7px; position: relative;"> <img alt="" height="390" id="100000003052683" itemid="http://graphics8.nytimes.com/images/2014/08/12/health/physed_pain/physed_pain-tmagArticle.jpg" itemprop="url" src="http://graphics8.nytimes.com/images/2014/08/12/health/physed_pain/physed_pain-tmagArticle.jpg" style="display: block; height: auto; max-width: 100%; width: 592px;" width="592" /></div> <figcaption class="caption" itemprop="description" style="color: #666666; font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: 0.75rem; line-height: 1rem;"><span class="caption-text"></span><span class="credit" itemprop="copyrightHolder" style="color: #999999; display: inline; font-size: 0.75rem; line-height: 1rem;"><span class="visually-hidden" style="border: 0px; clip: rect(0px 0px 0px 0px); height: 1px; margin: -1px; overflow: hidden; padding: 0px; position: absolute; width: 1px;">Credit</span></span></figcaption></figure></div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> <span style="font-size: 1rem; line-height: 1.4375rem;">But whether exercise alters the body’s response to pain over the long term and, more pressing for most of us, whether such changes will develop if people engage in moderate, less draining workouts, have been unclear.</span><span style="font-size: 1rem; line-height: 1.4375rem;"><br />For some time, scientists have known that strenuous exercise briefly and acutely dulls pain. As muscles begin to ache during a prolonged workout, scientists have found, the body typically releases natural opiates, such as endorphins, and other substances that can slightly dampen the discomfort. This effect, which scientists refer to as exercise-induced hypoalgesia, usually begins during the workout and lingers for perhaps 20 or 30 minutes afterward.</span>Regular exercise may alter how a person experiences pain, according to a new study. The longer we continue to work out, the new findings suggest, the greater our tolerance for discomfort can grow.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> So for the new study, which was <a href="http://www.ncbi.nlm.nih.gov/pubmed/24504426" style="color: #326891;">published this month in Medicine & Science in Sports & Exercise</a>, researchers at the University of New South Wales and Neuroscience Research Australia, both in Sydney, recruited 12 young and healthy but inactive adults who expressed interest in exercising, and another 12 who were similar in age and activity levels but preferred not to exercise. They then brought all of them into the lab to determine how they reacted to pain.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> Pain response is highly individual and depends on our pain threshold, which is the point at which we start to feel pain, and pain tolerance, or the amount of time that we can withstand the aching, before we cease doing whatever is causing it.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> In the new study, the scientists measured pain thresholds by using a probe that, applied to a person’s arm, exerts increasing pressure against the skin. The volunteers were told to say “stop” when that pressure segued from being unpleasant to painful, breaching their pain threshold.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The researchers determined pain tolerance more elaborately, by strapping a blood pressure cuff to volunteers’ upper arms and progressively tightening it as the volunteers tightly gripped and squeezed a special testing device in their fists. This activity is not fun, as anyone who has worn a blood pressure cuff can imagine, but the volunteers were encouraged to continue squeezing the device for as long as possible, a period of time representing their baseline pain tolerance.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> Then the volunteers who had said that they would like to begin exercising did so, undertaking a program of moderate stationary bicycling for 30 minutes, three times a week, for six weeks. In the process, the volunteers became more fit, with their aerobic capacity and cycling workloads increasing each week, although some improved more than others.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The other volunteers continued with their lives as they had before the study began.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> After six weeks, all of the volunteers returned to the lab, and their pain thresholds and pain tolerances were retested. Unsurprisingly, the volunteers in the control group showed no changes in their responses to pain.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> But the volunteers in the exercise group displayed substantially greater ability to withstand pain. Their pain thresholds had not changed; they began to feel pain at the same point they had before. But their tolerance had risen. They continued with the unpleasant gripping activity much longer than before. Those volunteers whose fitness had increased the most also showed the greatest increase in pain tolerance.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> “To me,” said Matthew Jones, a researcher at the University of New South Wales who led the study, the results “suggest that the participants who exercised had become more stoical and perhaps did not find the pain as threatening after exercise training, even though it still hurt as much,” an idea that fits with entrenched, anecdotal beliefs about the physical fortitude of athletes.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> Because it did not examine physiological effects apart from pain response, however, the study cannot explain just how exercise alters our experience of pain, although it contains hints. Pain thresholds and tolerances were tested using people’s arms, Mr. Jones pointed out, while the exercisers trained primarily their legs. Because the changes in pain response were evident in the exercisers’ upper bodies, the findings intimate that “something occurring in the brain was probably responsible for the change” in pain thresholds, Mr. Jones said.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The study’s implications are considerable, Mr. Jones says. Most obviously, he said, the results remind us that the longer we stick with an exercise program, the less physically discomfiting it will feel, even if we increase our efforts, as did the cyclists here. The brain begins to accept that we are tougher than it had thought, and it allows us to continue longer although the pain itself has not lessened.</div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> The study also could be meaningful for people struggling with chronic pain, Mr. Jones said. Although anyone in this situation should consult a doctor before starting to exercise, he said, the experiment suggests that moderate amounts of exercise can change people’s perception of their pain and help them, he said “to be able to better perform activities of daily living.”</div> <div style="font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: x-small; font-weight: bold; line-height: 12px;"> shared from well.blogs.nytimes.com By <a class="url fn" href="http://well.blogs.nytimes.com/author/gretchen-reynolds/" rel="author" style="color: black; text-decoration: none; text-transform: uppercase;" title="More Posts by GRETCHEN REYNOLDS">GRETCHEN REYNOLDS</a></div> <div class="story-body-text" itemprop="articleBody" style="font-family: georgia, 'times new roman', times, serif; font-size: 1rem; line-height: 1.4375rem; margin-bottom: 1em; max-width: 540px;"> <span style="font-family: nyt-cheltenham-sh, georgia, 'times new roman', times, serif; font-size: xx-small; font-weight: bold; line-height: 12px;"> </span><time class="dateline" datetime="2014-08-13T04:01:34+00:00" style="color: grey; display: inline-block; font-family: nyt-franklin, arial, helvetica, sans-serif; font-size: x-small; font-weight: bold; line-height: 0.75rem; margin-left: 12px; padding: 0px 8px 0px 0px; text-transform: uppercase;" title="August 13, 2014 12:01 am">AUGUST 13, 2014 12:01 AM</time></div> </div>

exercise and fitness, good advice, good habits, healthy lifestyle, workouts

How Exercise Helps Us Tolerate Pain

Photo Credit But whether exercise alters the body’s response to pain over the long term and, more pressing for most of us, whethe...

Legit Ways to Move More During Work

<h1 class="title" id="page-title" style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; font-size: 2.3em; font-weight: normal; line-height: 1.3em; margin: 0px; text-rendering: optimizelegibility;"> </h1> <div class="article-body block" style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; font-size: 16px; margin-bottom: 24px;"> <div class="ds-1col node node-article node-promoted view-mode-full clearfix" style="margin-bottom: 24px;"> <div class="field field-name-field-image-homepage-story field-type-image field-label-hidden" style="margin-bottom: 24px;"> <div class="field-items"> <div class="field-item even" rel="" resource="http://greatist.com/sites/default/files/Empty%20desk%20chair_f.jpg"> <div class="file file-image file-image-jpeg" id="file-24239"> <h2 class="element-invisible" style="clip: rect(1px 1px 1px 1px); font-family: 'Avenir Black'; font-size: 24px; font-weight: normal; height: 1px; line-height: 1; margin: 0px; overflow: hidden; position: absolute !important; text-rendering: optimizelegibility;"> <a href="http://greatist.com/file/empty-desk-chairfjpg" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">Empty desk chair_f.jpg</a></h2> <div class="content"> <div class="pinterest-image" style="position: relative;"> <img alt="Exercise at Work" class="" height="380" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Empty%20desk%20chair_f.jpg?itok=UUDPae_r" style="border: 0px; height: auto; max-width: 100%; width: 752px;" title="" typeof="foaf:Image" width="732" /></div> </div> </div> </div> </div> </div> <div class="collapsible group_share field-group-div speed-none effect-none fieldgroup-effects-processed" id="node-article-full-group-share" style="margin-bottom: 24px; overflow: hidden;"> <div class="field-group-format-wrapper"> Say goodbye to coffee shops or conference rooms and hello to the pavement. Moving while working? Now that’s the way to get things done.</div> </div> <div class="field field-name-body field-type-text-with-summary field-label-hidden"> <div class="field-items"> <div class="field-item even" property="schema:articleBody content:encoded"> <h3 style="margin: 16px 0px;"> Why You Should Ditch Your Chair</h3> <div style="box-sizing: border-box;"> Unbroken hours spent seated in a chair <a href="http://greatist.com/health/sitting-problems-making-us-fat" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">hurt our bodies</a> in a way that even regular visits to the gym or a 5K weekend run can’t fix. One of the earliest studies to investigate the risks of “sitting disease” occurred in the 1940s, when a Scottish epidemiologist discovered conductors were at lower risk for coronary heart disease than their bus-driving colleagues. Morris and his team <a href="http://bjsm.bmj.com/content/34/3/217.full" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">found similar results</a> when they expanded the study and compared postal delivery workers to sedentary postal clerks.</div> <div style="box-sizing: border-box;"> Since Morris’ time, <a href="http://bmjopen.bmj.com/content/2/4/e000828.short?g=w_open_current_tab" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">more and more research</a> links sitting for uninterrupted periods of time—the kind of sitting we experience at work and while commuting—with two times greater risk of diabetes, a 90 percent greater risk of cardiovascular disease, and a 49 percent greater risk of death, among other conditions and diseases <a class="ifoot-cite active" href="http://greatist.com/connect/how-to-move-more-at-work#footnote-node-5133-1" id="note-node-5133-1" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">[1]</a>. It’s this research that drives the media buzz about how <a href="http://www.huffingtonpost.com/2013/07/31/how-your-job-is-slowly-killing-you_n_3652943.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">our jobs are killing us</a>.</div> <div style="box-sizing: border-box;"> The good news is that we have choices when it comes to death by chair. To <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963525/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">quote Dr. James Levine</a>, a Mayo Clinic endocrinologist credited with developing the concept of the treadmill desk: “There are solutions to chair-associated ill health that range from population-wide gym attendance, pharmacological administration, or genetic manipulation. Alternatively, people could get up" <a class="ifoot-cite active" href="http://greatist.com/connect/how-to-move-more-at-work#footnote-node-5133-2" id="note-node-5133-2" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">[2]</a>.</div> <h3 style="margin: 16px 0px;"> The Benefits of Moving at Work</h3> <div style="box-sizing: border-box;"> So how does a person get up at work? It may sound like a funny question, but, if you’ve ever found yourself sitting at your desk for hours on end, you know not to laugh.</div> <div style="box-sizing: border-box;"> Some people work for companies that willingly invest in office equipment that gets employees moving, such as treadmill desks or adjustable-height desks. If you’re not one of them, then you’ll have to move yourself. You can perform exercises <a href="http://greatist.com/fitness/deskercise-33-ways-exercise-work" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">at your desk</a> or do <a href="http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">bodyweight exercises</a> by the copy machine, in the restroom, or in your office (provided you’re lucky enough to have your own). But one of the easiest (and least sweaty) ways to move more at work is to start walking while meeting.</div> <blockquote style="margin: 20px 0px; overflow: visible; padding: 10px; position: relative;"> <div style="box-sizing: border-box; color: #999999; font-family: 'ArcherPro Semibold Italic'; font-size: 2rem; line-height: 1.2em; padding: 0px 0px 0px 65px;"> <span style="font-size: 2.5rem; font-weight: bold; line-height: 1em;">“</span> Whatever it is, it's solved by walking. <span style="font-size: 2.5rem; font-weight: bold; line-height: 1em;">”</span></div> </blockquote> <div style="box-sizing: border-box;"> Regardless of how you choose to do it, studies show there are numerous benefits to moving at work. Physical activity at work can help employees in the following ways:</div> <ul> <li><span style="font-family: 'Avenir Heavy';">Boost Creativity</span><br />A recent <a href="http://news.stanford.edu/news/2014/april/walking-vs-sitting-042414.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">Stanford study</a> found that simply going for a walk (outside or on the treadmill) can get our creative juices moving—and help them stay that way. In fact, study participants had twice as many creative responses after a jaunt as a person who’d remained seated.</li> <li><span style="font-family: 'Avenir Heavy';">Improve Focus and Retention</span><br />The absolute best way to move? Get outside. When people venture outdoors into a forested area or an arboretum, or simply look at scenes of nature, their bodies relax and their <a href="http://ns.umich.edu/new/releases/6892" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">memories and attention improve</a>.</li> <li><span style="font-family: 'Avenir Heavy';">Meet Activity Goals</span><br />NEAT, or Non-Exercise Activity Thermogenesis, is the energy we expend for all activities not associated with eating, sleeping, or gut-busting exercise. Even though they may not require much effort, these <a href="http://oregonstate.edu/ua/ncs/archives/2013/jan/study-finds-taking-stairs-raking-leaves-may-have-same-health-benefits-trip-gym" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">little bits of movement</a> (like walking) can help us meet daily and weekly physical activity guidelines in a manageable way <a class="ifoot-cite active" href="http://greatist.com/connect/how-to-move-more-at-work#footnote-node-5133-3" id="note-node-5133-3" sl-processed="1" style="color: black; text-decoration: none;">[3]</a>.</li> <li><span style="font-family: 'Avenir Heavy';">Shape Work Culture</span><br />“A movement must be public,” pronounced Derek Sivers in his superb TED talk, <a href="http://www.ted.com/talks/derek_sivers_how_to_start_a_movement#t-58842" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">How to Start a Movement</a>. When one person does something, he or she may be declared a “lone nut”—but when two or three join? Then you have a leader and a movement. Walking meetings or group fitness outings make movement a true priority and help to establish a work culture that support employees’ healthy choices.</li> </ul> <h3 style="margin: 16px 0px;"> Your Action Plan</h3> <div style="box-sizing: border-box;"> Convinced that it’s time to ditch the seat and move more during work? Fill out this breakup madlib, then use the simple steps below to get started.</div> <div style="box-sizing: border-box;"> </div> <div class="pinterest-image" style="box-sizing: border-box; position: relative;"> <img alt="How to Move More at Work" class="file-default media-element" src="http://greatist.com/sites/default/files/styles/article-content-732/public/ChairMadLib.png?itok=RNDB8VTz" style="border: 0px; height: 524px; max-width: 100%; width: 732px;" title="" /></div> <br /> <div style="box-sizing: border-box; margin-left: 40px;"> <span style="font-family: 'Avenir Heavy';">1. Find a path.</span>Before you set off on your first walking meeting, build your route map and identify options of varying lengths and direction. You’ll want walking routes that are safe, not too noisy, and easily accessed from the office without an additional commute.</div> <div style="box-sizing: border-box; margin-left: 40px;"> <span style="font-family: 'Avenir Heavy';">2. Walk by yourself.</span>There’s no hard-and-fast rule that a walking meeting needs to be a group activity. When you need to mull something over or come up with fresh ideas, get out of your head and head outside. If available time or company rules restrict walking outside, walking the perimeter of a factory or office floor is an excellent stand-in.</div> <div style="box-sizing: border-box; margin-left: 40px;"> <span style="font-family: 'Avenir Heavy';">3. Invite appointments to walk instead of having a seated meeting. </span>In his famous <a href="http://csep10.phys.utk.edu/astr161/lect/history/newton3laws.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">laws of motion</a>, Newton found that an object at rest will remain at rest unless an external force acts upon it. Be that external force, and start inviting appointments to walk and talk instead of meeting on seats. You may experience a few quizzical looks at first (remember our “lone nut”), but plenty will soon become walking meeting devotees.</div> <div style="box-sizing: border-box;"> <em>[Ready to get a move on? Greatist and Hotseat are offering the first 200 readers a free download of Hotseat, an app that uses nudges, social accountability, and game play to help you ditch the seat. To request the gift, email <a href="mailto:Help@GetHotseatApp.com" sl-processed="1" style="color: #1ca1c8; text-decoration: none;">Help@GetHotseatApp.com</a> with the subject line “Greatist Gift.” To check out Hotseat, visit <a href="http://www.gethotseatapp.com/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">GetHotseatApp.com</a> or @GetHotseatApp. Note that Hotseat is currently only available for Apple products.]</em></div> <div style="box-sizing: border-box; margin-left: 40px;"> <span style="font-family: 'Avenir Heavy';">4. Set walking meetings up for success. </span>There’s no telling whether your first overtures to turn traditional meetings into walking ones will be met positively. But there are ways to make your efforts, and the meetings themselves, more successful:</div> <ul style="margin-left: 40px;"> <li>Let your walking partners know about the idea <a href="http://everybodywalk.org/collaborative/1130-hosting-walking-meetings.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">in advance</a> so they can best prepare themselves.</li> <li>Consider what the other person is wearing and <a href="http://www.tedeytan.com/2008/01/10/148" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">modify the walk’s length</a> and path accordingly (e.g. If your walking partner is wearing high heels, steer clear of bumpy sidewalks).</li> <li>Keep the group size small, and vary its size depending on the topic at hand. If the plan is to brainstorm, for example, consider breaking the larger group <a href="http://www.feetfirst.org/walk-and-maps/walking-meetings" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">into small subgroups</a> before you set out walking. Then each subgroup can generate ideas to share with the whole once everyone has returned to the office.</li> <li>Be mindful of when walking meetings don’t make sense (but check whether this is <a href="http://www.wired.com/2013/03/how-technology-can-make-us-stand-up/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">outmoded thinking first</a>). While difficult performance conversations could be well served by a real breath of fresh air, for example, your company’s human resources policy might prefer you stay indoors.</li> </ul> <div style="box-sizing: border-box; margin-left: 40px;"> <span style="font-family: 'Avenir Heavy';">5. Find a sponsor to champion walking meetings. </span>Change happens within an organization when a visible and influential leader drives it. To that end, seek out an influential person within your company (a manager, a beloved colleague, even the CEO if they’re accessible and you feel comfortable) and invite him or her to a walking meeting. Then slip all the research cited in this article into your conversation. If they still need some convincing, let them know that great thinkers like<a href="http://blog.ted.com/2013/04/29/walking-meetings-5-surprising-thinkers-who-swore-by-them/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">Aristotle and Freud swore by them</a>, today’s technology and political leaders <a href="http://www.bloomberg.com/news/2014-04-30/walking-is-the-new-sitting-for-decision-makers.html" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">advance their agendas</a>through them, and numerous companies are <a href="http://www.fastcompany.com/3006933/innovation-agents/companys-hourly-exercise-breaks-make-it-more-fit-sure-also-more-successful" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">promoting group activity</a> as a means of increasing productivity, <a href="http://gethotseatapp.com/sodexo-talent-acquisition-team-acquires-fitness-via-webcam/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">ramping up collaboration</a>, and <a href="http://gethotseatapp.com/employers-take-different-paths-to-get-employees-stepping/" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">lowering health-related risks and costs</a>. By the end of the walk, it’s likely they’ll be at least a little more receptive to making movement a company-wide priority.</div> <div style="box-sizing: border-box; margin-left: 40px;"> <span style="font-family: 'Avenir Heavy';">6. Sneak it in. </span>At certain jobs and companies, it’s simply not possible to move while meeting (or even to leave your station at all). That doesn’t mean all is lost. The key takeaway is that any type of movement counts. Try to <a href="http://greatist.com/fitness/deskercise-33-ways-exercise-work" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">exercise at your desk</a>, take the long way to the break, lunch, or rest room, and squeeze in some form of movement before and after work. If desperate times call for desperate measures on the job, <a href="http://www.npr.org/templates/story/story.php?storyId=4468682" sl-processed="1" style="color: #1ca1c8; text-decoration: none;" target="_blank">simply fidget</a> (pace while you're on the phone, fiddle with a pen while you're talking, etc.); you'll still be moving more than you otherwise would. With a little creativity, it’s possible to find subtle ways to sneak in a little wiggle or a walk on the job.</div> <div style="box-sizing: border-box;"> <em>This post was written by Fran Melmed, the owner of context, a boutique communication and change management consulting firm that specializes in workplace wellness. Fran wrote this article while walking on her hacked-together treadmill desk after walks through Philadelphia’s historic Washington Square helped pull her thoughts together.</em></div> </div> </div> </div> </div> </div>

exercise and fitness, good advice, good habits, healthy lifestyle, inspiration

Legit Ways to Move More During Work

Empty desk chair_f.jpg Say goodbye to coffee shops or conference rooms and hello to the pavement. Moving while working? ...

10 Simple Ways to Relax Everyday

<div class="feature-hero" style="background-color: white; color: #333333; font-family: 'Open Sans'; font-size: 14px; line-height: 20px; margin-bottom: 20px; max-width: 850px; width: 810px;"> <img src="http://res.mindbodygreen.com/img/crp/WomanBlowingDandelion.jpg,-WomanBlowingDandelion-850x400.jpg" style="border: 0px; height: auto; max-width: 100%; vertical-align: middle; width: 810px;" /></div> <div class="body" style="background-color: white; clear: both; color: #333333; font-family: 'Open Sans'; font-size: 14px; line-height: 25px;"> <br /><div style="margin-bottom: 25px;"> The pace of our culture is increasing at an astonishing rate. While this speed certainly has its benefits and conveniences for our outer lives, they come at a great cost to our inner world.</div> <div style="margin-bottom: 25px;"> For as all of the wisdom traditions teach, well-being can only be cultivated when you take time every day to slow down and turn inward. So as fabulous as it is to click a few buttons on your phone and receive a package at your doorstep two days later, the momentary thrill is quickly tempered by the undercurrent of anxiety and emptiness that pervades most people's lives.</div> <div style="margin-bottom: 25px;"> When I talk about slowing down with my clients, many of them draw a blank. They're so addicted to the fast pace of our modern world that they believe they've lost the capacity to develop<a href="http://conscious-transitions.com/the-well-of-being/" style="color: #5ac7e1; text-decoration: none;" target="_blank"> the inner life so necessary to well-being</a>. I'm not talking about giving up all worldly possessions and retreating to a cave on the top of a mountain; no, I'm talking about making a commitment to yourself to slow down and turn inward each day while still remaining connected to a full and active life.</div> <div style="margin-bottom: 25px;"> If you need a jump start reminder for how to do that, experiment with the following simple suggestions.</div> <div style="margin-bottom: 25px;"> <strong>1. Light a candle.</strong></div> <div style="margin-bottom: 25px;"> There's something about the flicker of the flame in a dark room that naturally inspires us to slow turn and inward. Perhaps it's a primal reminder of an earlier time in human history when the lack of electricity required that we follow the natural rhythm of day and night. We can find thousands of ways of skirting time; lighting a candle hearkens back to a time when we lived more organically and less technologically.</div> <div style="margin-bottom: 25px;"> <strong>2. Sit in nature.</strong></div> <div style="margin-bottom: 25px;"> Similarly, one of the beauties of nature is that it's completely unaffected by technology. The seasons still follow the same rhythm that has informed their cycle of shedding and renewal for thousands of years. The leaves of the trees die and reborn at their same pace; animals hibernate and migrate at the same rhythm. When you sit in nature — and I do mean sit, as opposed to hike, run, bike, or drive — you absorb via osmosis the pace of nature and your internal clock is reset to organic time.</div> <div style="margin-bottom: 25px;"> <strong>3. Read poetry out loud.</strong></div> <div style="margin-bottom: 25px;"> Poetry is an aural art and, as such, is meant to be read out loud. When you read it out loud, your voice is more likely to meet the pace of the words as they were written, to savor each symbol, and to allow the imagery to wash over your soul and fill you up. It's like standing barefoot in the grass and allowing the waters of the earth rise up through the bottom of your feet, through the channels of your legs, and into the chambers of your heart.</div> <div style="margin-bottom: 25px;"> <strong>4. Listen to inspiring speakers and teachers</strong></div> <div style="margin-bottom: 25px;"> One of the blessings of technology is that it allows us to access some of the world's greatest thinkers with the click of a button. If your mind is an overactive place and, despite trying to meditate you can't seem to quiet those incessantly loud and often mean voices, try replacing them with kinder ones by listening to inspiring audiobooks and lectures.</div> <div style="margin-bottom: 25px;"> <strong>5. Read an actual book.</strong></div> <div style="margin-bottom: 25px;"> Kindles and iPads are convenient, and for some people they may even be easier on the eyes, but when you only take in information through technology, you're much more likely to jump onto the Internet or quickly check your email instead of staying focused on the book. There's a certain romance to reading an actual paper book that is lost when the information is presented technologically.Curling up with the iPad just doesn't feel quite the same as curling up with a good book.</div> <div style="margin-bottom: 25px;"> <strong>6. Write an actual letter.</strong></div> <div style="margin-bottom: 25px;"> The act of putting pen to paper naturally slows us down. While it's convenient to let your fingers fly across the keyboard and click send, when you take the time to choose stationary, write an actual letter in your own hand, fold it up, address it and stamp it, and put it in the mailbox, you're hearkening another era where time moved at a slower pace, and you will move at that pace as well.</div> <div style="margin-bottom: 25px;"> <strong>7. Meditate.</strong></div> <div style="margin-bottom: 25px;"> Meditating creates spaciousness and is now widely acknowledged as one of the most effective ways to slow down and turn inward. Thirty to forty minutes several days a week is ideal, but even just ten minutes of sitting down and getting to know your mind will help you fill your inner well.</div> <div style="margin-bottom: 25px;"> <strong>8. Journal.</strong></div> <div style="margin-bottom: 25px;"> Journaling is a free and accessible way to enter your inner world. When you take time to reflect on the contents of your thoughts, feelings, and actions, you develop a capacity to make choices regarding how you treat yourself. In other words, if you're operating on a running commentary that says, "I'm not good enough," journaling helps to bring that subtext into the forefront of consciousness where you can then choose either to believe it or seek to replace it with a commentary that's more loving and kind.</div> <div style="margin-bottom: 25px;"> <strong>9. Take a nap.</strong></div> <div style="margin-bottom: 25px;"> When's the last time you took a nap? When's the last time, instead of getting something done, you lay down on the bed or your office floor and just closed your eyes? In our culture that values doing over being, it's hard to set aside the voice that cracks down with the cackling whip of "you're lazy" and remember that in many other cultures, a <em>siesta</em> or rest time is built into the fabric of the day and seen as an essential component to well-being.</div> <div style="margin-bottom: 25px;"> <strong>10. Pet an animal.</strong></div> <div style="margin-bottom: 25px;"> If you're wondering how to cultivate more being and less doing, study your pet, as Eckhart Tolle writes in his beautiful little book, <em>Guardians of Being: Spiritual Teachings from our Dogs and Cats.</em></div> <div style="margin-bottom: 25px;"> There are many other ways, of course. When you orient your compass toward <a href="http://conscious-transitions.com/filling-the-well/" style="color: #5ac7e1; text-decoration: none;" target="_blank">filling the well of Self</a>, you'll discover the ways that are most nourishing for you.</div> </div>

good advice, good habits, health and fitness, healthy lifestyle, mental health, relaxation

10 Simple Ways to Relax Everyday

The pace of our culture is increasing at an astonishing rate. While this speed certainly has its benefits and conveniences for our outer...

18 Ways to Change Up Your Running Routine

<h1 class="title" id="page-title" style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; font-size: 2.3em; font-weight: normal; line-height: 1.3em; margin: 0px; text-rendering: optimizelegibility;"> <br /></h1> <div class="article-body" style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif;"> <div class="ds-1col node node-article node-promoted view-mode-full clearfix"> <div class="field field-name-field-image-homepage-story field-type-image field-label-hidden"> <div class="field-items"> <div class="field-item even" rel="" resource="http://greatist.com/sites/default/files/Runner%2A.jpg"> <div class="file file-image file-image-jpeg" id="file-22662"> <h2 class="element-invisible" style="clip: rect(1px 1px 1px 1px); font-family: 'Avenir Black'; font-weight: normal; height: 1px; line-height: 1; margin: 0px; overflow: hidden; position: absolute !important; text-rendering: optimizelegibility;"> <span style="font-size: xx-small;">Runner*.jpg</span></h2> <div class="content"> <div class="pinterest-image" style="margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine" height="336" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Runner%2A.jpg?itok=Cj28G0uR" style="border: 0px; height: auto !important; max-width: 100%; width: 752px;" title="" typeof="foaf:Image" width="644" /></div> </div> </div> </div> </div> </div> <div class="field field-name-body field-type-text-with-summary field-label-hidden" style="font-size: 16px; padding-bottom: 1em;"> <div class="field-items"> <div class="field-item even" property="schema:articleBody content:encoded"> <div class="caption-full"> <br /></div> <div style="box-sizing: border-box; margin-bottom: 24px;"> There’s something special about being so excited to go running that you count the minutes until you can leave work, lace up, and hit the pavement. But no matter how much you’re in love with running, it takes a little effort to keep the relationship fresh. “If you want to make progress and still keep it fun, variety is going to be crucial,” says <a href="https://twitter.com/JasonFitz1" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Jason Fitzgerald</a>, an elite marathoner, running coach, and founder of<a href="http://strengthrunning.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">StrengthRunning.com</a>.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> Before a favorite neighborhood route starts to feel ho-hum, mix in one of these 18 runs to keep things fun and challenging. Each one can be modified for runners of any fitness and experience levels. Many of the workouts require a set distance, but you don’t need access to a track. Websites and apps like<a href="http://www.mapmyrun.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">MapMyRun</a> and <a href="http://www.usatf.org/routes/map/" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">USA Track & Field</a> make it easy to map distance so you can do these workouts anywhere.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Repeats" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Track%20runner_604_0.jpeg?itok=IWyZgfXe" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">1. Get Stuck on Repeat </span><br />Running a set of repeats interspersed with intervals for recovery is a simple way to mix things up. Choose a distance or time period (200 meters or 45 seconds, for example) and run <em>hard</em>. Rest for a set period of time and do it all again (and again). (Spoiler alert: <a href="http://www.runnersworld.com/workouts/how-much-rest-should-you-take-between-intervals?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">The recovery interval is just as important as the repeat!</a>) The <a href="http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=48" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Rate of Perceived Exertion (RPE) scale</a> is an intuitive way to loosely measure your effort, no <a class="skimwords-link" data-group-id="0" data-skim-creative="300003" data-skim-node-id="101:isanintuitivewaytolo_1" data-skim-product="1959365" data-skimlinks-editor="0" data-skimwords-id="1959365" data-skimwords-word="heart%20rate%20monitor" href="http://skimlinks.pgpartner.com/mrdr.php?url=http%3A%2F%2Fskimlinks.pgpartner.com%2Fsearch.php%2Fform_keyword%3Dheart%2Brate%2Bmonitor" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">heart rate monitor</a><span style="position: absolute;"></span><span style="position: absolute;"></span> or other gadgetry required.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> For most workouts, repeats should feel like a "7" to "9" on an RPE scale, (ie.  a rough approximation of "intensity") and recovery intervals can either be full rest, walking, or light jogging. Start the next repeat when you’ve caught your breath <a href="http://greatist.com/fitness/how-do-i-measure-exercise-intensity" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">enough to talk comfortably</a>. The longer or harder the repeat, the more recovery you’ll need.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">2. Climb a Ladder </span><br />Ladders add a different challenge to the traditional interval workout with repeats that grow increasingly more challenging (in distance or intensity) as the workout progresses. For example, you might run 200m, rest, run 400m, rest, run 600m, rest, and so on. This kind of workout is good practice for managing exertion throughout a workout—going hard while leaving something in the tank to finish strong. Check out a couple of <a href="http://www.runnersworld.com/workouts/jump-start-your-training?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">sample ladder workouts</a> for both beginning and advanced runners.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Stairs" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Running%20steps_604_0.jpg?itok=aprfPf9O" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">3. </span><span style="font-family: 'Avenir Heavy';">Step Up</span><br /><a href="http://publicstairs.com/index_000002.htm" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Find stairs</a> or a stadium that’s open to the public and run them again and again. As with hills, the walk down is your recovery. Increase the challenge by taking a few at a time. <a href="http://vimeo.com/17492219" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Shadowboxing optional.</a></div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">4. Take on Tabatas </span><br />While most speed workouts call for hard effort, <a href="http://greatist.com/fitness/tabata-protocol-interval-training-032713" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">Tabata training</a> demands an all-out sprint. The idea is to go as hard as you possibly can for 20 seconds and then rest for 10 seconds. Repeat that couplet eight times as hard as you can, on stairs, flats, or however else you've planned your workout. Newer runners should start with fewer repeats and gradually build up to the complete four-minute workout.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Run Uphill" class="media-element file-default" height="450" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Run%20uphill_604_1.jpg?itok=2wlQ7PMm" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">5. Go Climbing </span><br />Tackling a long hill with a slow climb or running hard up a short, steep incline challenges your aerobic fitness, leg strength, and mental toughness all at once <a class="ifoot-cite active" href="http://greatist.com/fitness/18-running-workouts-try-something-new#footnote-node-3988-1" id="note-node-3988-1" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">[1]</a>. Plan a running route that includes a few hills, or find a hill that requires a steep climb and run repeats. If you choose the latter, the walk to back to the base is recovery.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">6. Stride Right </span><br />Running strides is the bipedal equivalent of pumping a car’s <a class="skimwords-link" data-group-id="0" data-skim-creative="300007" data-skim-node-id="579:Runningstridesistheb_1" data-skim-product="1851620" data-skimlinks-editor="0" data-skimwords-id="1851620" data-skimwords-word="gas%20pedal" href="http://rd.bizrate.com/rd?t=http%3A%2F%2Fwww.americanmuscle.com%2Fgas-pedal-cover-7993auto.html%3Futm_content%3Dgas-pedal-cover-7993auto%26utm_campaign%3DShopzillaNoFitment%26utm_source%3DShopzilla%26utm_medium%3DShopping%26AMID%3Dgas-pedal-cover-7993auto-NoFitment&mid=103510&cat_id=22000200&atom=10681&prod_id=&oid=4617282716&pos=1&b_id=18&bid_type=1&bamt=a5fedf14fd8fec0d&cobrand=1&ppr=ea2c15a289e533b3&rf=af1&af_assettype_id=10&af_creative_id=6&af_id=6784" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">gas pedal</a><span style="position: absolute;"></span><span style="position: absolute;"></span>. As you run a repeat of about 100m, speed up until you reach approximately 95 percent of your maximum speed—which should happen about a third of the way into the repeat—then decelerate to the finish. Do as many repeats as you have energy for, with recovery or rest in between. “People love strides,” says Jason Fitzgerald. “They’re a good way to stretch your legs out and feel the wind in your hair.” Fitzgerald suggests doing strides before the end of an easy run, so that you’re warmed up but not fatigued.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Trails" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Trail_604.jpg?itok=k5q7-UFW" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">7. </span><span style="font-family: 'Avenir Heavy';"><a href="http://greatist.com/fitness/know-before-you-go-trail-running" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">Go Off-Roading</a> </span><br />Rejuvenate the body and mind by getting off the road and into nature. Running a path or trail provides a<a class="skimwords-link" data-group-id="0" data-skim-creative="300003" data-skim-node-id="192:Rejuvenatethebodyand_1" data-skim-product="1555276" data-skimlinks-editor="0" data-skimwords-id="1555276" data-skimwords-word="scenic%20backdrop" href="http://shop.ebay.com/i.html?_nkw=scenic+backdrop" occurrence="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank" title="Shopping Link Added by SkimWords">scenic backdrop</a><span style="position: absolute;"></span><span style="position: absolute;"></span> and tests your coordination on new terrain. Just make sure you have the <a href="http://greatist.com/fitness/how-to-choose-shoes-for-exercise-infographic" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">right kind of sneakers</a>, and if it’s your first time off the road, pick a path that isn’t likely to (literally) trip you up.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">8. Try "Fartleks" </span><br />Swedish for “speed play,” <a href="http://wordsmith.org/words/fartlek.html" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">fartleks</a> allow runners to reap the benefits of speed work in an unstructured workout. Bonus: They’re as fun to run as they are to say. To try fartleks, just run at a comfortable pace to warm up and then throw in a sprint—run hard until you reach the end of the block, or until the next stop sign, or until you see a red car. Make <a href="http://running.competitor.com/2012/03/training/workout-of-the-week-fartlek-session_49932" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">a game of it</a>; that’s why they call it “play!” </div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Get Social" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Group%20run_604.jpg?itok=uRW6R-6l" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">9. </span><span style="font-family: 'Avenir Heavy';">Get Social</span><br />Run with a group or club to learn new routes and meet running buddies. Larger cities will have multiple running clubs that gather for group runs before and after the 9-to-5 workday. And most have a social component too—post-workout recovery fuel might include beer, bagels, or both. If there aren’t running clubs or teams near you, contact specialty running shops in your area; they often host group runs. <a href="http://www.runnersworld.com/workouts/run-together?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Reversal runs, rabbit runs, and group fartleks</a> make for challenging, fun group workouts.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">10. Run to a Beat </span><br />Sometimes it’s tough to push ourselves to maintain a challenging pace. When this happens, let the music do the work. Apps like <a href="http://www.rockmyrun.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">RockMyRun</a>, <a href="http://greatist.com/fitness/tempo-run-app-syncs-music" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">TempoRun</a> ,and <a href="http://www.pacedj.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">PaceDJ</a> provide a beat that will keep you moving fast by sorting your music library by tempo. Songza’s <a href="http://songza.com/discover/activities/cardio_workout/90-bpm-hip-hop-running-mix-songza/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">90 BPM Hip Hop Running Mix</a> will keep you moving, too.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Walk" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Walker_604_0.jpg?itok=MdNpl9iL" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">11. Run, Walk, Repeat</span><br />Running coach Jeff Galloway developed his <a href="http://www.jeffgalloway.com/walkbreaks.pdf" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">run-walk method</a> to help marathoners complete the 26.2-mile distance without becoming sidelined by fatigue. He believes it also helps runners build speed while reducing the likelihood of injury. His training programs are highly structured, with recommended ratios of time spent running to time spent walking, depending on a runner’s pace-per-mile.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">12. Go Long (and Slow Down)</span><br />Remember that ramping up the pace isn’t the only way to make a run more challenging. Slowing down and running longer is a great way to build endurance (though racking up too much mileage can have its<a href="http://greatist.com/fitness/distance-running-good-you" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;">own potential pitfalls</a>). To avoid injury caused by pushing too hard too soon, increase your average weekly distance by <a href="http://www.runnersworld.com/running-tips/10-percent-rule?page=single" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">no more than 10 percent each week</a>.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Treadmill" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/treadmill%20runners_604.jpg?itok=6FiymXCj" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">13. </span><span style="font-family: 'Avenir Heavy';">Work the Treadmill </span><br />With the ability to do workouts that vary in pace, distance, and incline without having to scout routes or worry about climate, weather, or road conditions, the treadmill is one of the <a href="http://greatist.com/fitness/5-fun-winter-treadmill-workouts" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">most versatile tools</a> in a runner’s fitness toolbox. Almost any running workout can be done on the treadmill, including most workouts listed here.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">14. Experience the "Pyramids" </span><br /><a href="http://running-advice.com/blog/?p=2558" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Pyramids</a> start with the shortest repeat and increase in set increments until they hit the longest distance, then decrease in the same increments. The last repeat will be your starting distance. For example: 200m, 400m, 600m, 800m, 600m, 400m, 200m, with recovery intervals between each run. Feel free to swap out timed repeats for the distances.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Run with a Friend" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Run%20with%20a%20friend_604.jpg?itok=K7BOeUfe" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">15. Chase a Friend</span><br />If speed work feels too much like, well, work, find a friend who’s a bit faster than you and set out together. This will challenge your legs and lungs, make your workout feel social, and <a href="http://greatist.com/fitness/work-out-with-partner-120512" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">provide a little extra motivation</a>. Feel free to take the social and leave the speed work; there’s nothing wrong with running at a comfortable pace and chatting as you go.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">16. Throw Weight Around</span><br />Weight training increases strength and can protect runners against injury. “A good running program will also include planned strength and core training,” says personal trainer and strength coach <a href="http://jkconditioning.com/" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Jon-Erik Kawamoto</a>. Jason Fitzgerald agrees, adding that just 10-15 minutes of <a href="http://greatist.com/fitness/bodyweight-exercises-dorm-room-workout" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">bodyweight exercise</a> each time you run is a great way to strengthen core and leg muscles.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> Mix strength training into a run by doing, for example, five squats and five lunges every five minutes and then holding a 30-second plank at every mile. Or do jump squats while you wait for a walk signal or one block of walking lunges for every three blocks you run.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> </div> <div class="pinterest-image" style="box-sizing: border-box; margin-bottom: 1.5em !important; margin-top: 1.5em !important; position: relative;"> <img alt="18 Ways to Change Up Your Running Routine: Rest" class="media-element file-default" height="400" src="http://greatist.com/sites/default/files/styles/article-content-732/public/Nap%20in%20the%20grass_604.jpg?itok=gvwIVVaI" style="border: 0px; height: auto !important; max-width: 100%;" title="" typeof="foaf:Image" width="604" /></div> <br /> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">17. Just (Don’t) Do It</span><br /><a href="http://greatist.com/tips/take-rest-day-or-two" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">Just don’t run.</a> As Jason Fitzgerald points out, “Recovery is just as important as the workouts themselves. If you don’t recover from them, you might as well not do them.” Days off are “when you adapt to that workload from the workout—get faster, stronger, become a better runner.” Without adequate rest, the<a href="http://greatist.com/fitness/can-you-exercise-too-much" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;">risk of becoming overtrained increases</a>. Overtraining can cause a backslide in fitness gains, persistent fatigue and soreness, and increases the likelihood of injury.</div> <div style="box-sizing: border-box; margin-bottom: 24px;"> <span style="font-family: 'Avenir Heavy';">18. Race!</span><br />One of the best feelings is the zip in your step that comes from race-day adrenaline. Crossing a finish line with tons of other determined racers can provide a motivating sense of accomplishment and renew enthusiasm for the sport. <a href="http://www.runnersworld.com/race-finder" sl-processed="1" style="color: rgb(28, 161, 200) !important; line-height: 1.5em; text-decoration: none;" target="_blank">Find a race</a> with a fun theme or post-race festival, or one that benefits a cause you care about. Register in advance to solidify your commitment, and start training for the distance. Check out our <a href="http://greatist.com/5k-training-guide" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">5K Training Guide</a> or <a href="http://greatist.com/half-marathon-training-guide" sl-processed="1" style="color: rgb(28, 161, 200) !important; text-decoration: none;" target="_blank">Half-Marathon Training Guide</a> for everything you need to finish strong (and have fun in the process). </div> <div class="field field-name-author" style="float: left; font-size: medium; line-height: 16px;"> <span style="font-size: xx-small;"><div class="label-inline" style="display: inline; margin-right: 5px;"> shared from greatist.com By</div> Sally Tamarkin</span></div> <div class="field field-name-post-date" style="border-left-color: rgb(102, 102, 102); border-left-style: solid; border-left-width: 2px; float: left; font-size: medium; line-height: 16px; margin-left: 12px; padding-left: 12px;"> <span style="font-size: xx-small;">April 14, 2014</span></div> </div> </div> </div> </div> </div>

Determination, exercise, fun workout, good habits, health and fitness, Motivation, running, workouts

18 Ways to Change Up Your Running Routine

Runner*.jpg There’s something special about being so excited to go running that you count the minutes until you can ...

5 Apps That Keep Me Happy, Fit & Healthy

<div class="feature-hero" style="background-color: white; color: #333333; font-family: 'Open Sans'; font-size: 14px; line-height: 20px; margin-bottom: 20px; max-width: 850px; width: 810px;"> <img src="http://res.mindbodygreen.com/img/crp/ManCheckingHeartRateMonitorWatch-850x400.jpg" style="border: 0px; height: auto; max-width: 100%; vertical-align: middle; width: 810px;" /></div> <div class="body" style="background-color: white; clear: both; color: #333333; font-family: 'Open Sans'; line-height: 25px;"> <div style="font-size: 14px; margin-bottom: 25px;"> Losing weight isn’t all about exercising more and eating less. I know this to be true because I’m one of a very small percentage of people who has maintained a 125-pound weight loss for five years now.</div> <div style="font-size: 14px; margin-bottom: 25px;"> Getting healthier can be really challenging when you're just starting out on your journey, but I've personally found these five apps to be lifesavers!</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>1. <a href="https://itunes.apple.com/us/app/lose-it!-weight-loss-program/id297368629?mt=8" style="color: #5ac7e1; text-decoration: none;" target="_blank">Lose It!: Weight Loss Program and Calorie Counter</a></strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> I've used this app for the entire five years of keeping 125 pounds off. It’s great for accountability to yourself on what you actually eat. I don't use it merely for calorie counting; I use to track how honesty I have been with myself on eating healthfully. This app has many free features with setting and tracking weight goals, challenges, and a community of other people trying to get healthy. A very useful tool to have with many free benefits!</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>2. <a href="https://itunes.apple.com/us/app/happier/id499033500?mt=8" style="color: #5ac7e1; text-decoration: none;" target="_blank">Happier</a></strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> This is a free app that I use multiple times a day to show <a href="http://www.mindbodygreen.com/tag/gratitude.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">gratitude</a> for things big and small in my life. It's a great social community of folks just trying to stay positive! It’s way better than Facebook, in my opinion. This helps me stay focused on what's important in life. It also brings a ray of sunshine into my day when I’m dealing with naysayers in my personal life.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>3. <a href="https://itunes.apple.com/us/app/alarm-clock-sleep-sounds-free/id579625446?mt=8" style="color: #5ac7e1; text-decoration: none;" target="_blank">Alarm Clock Sleep Sounds Free: Guided Meditation for Relaxation Cycle, Hypnosis and Insomnia</a></strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> This app is also free, and I use it every night before I go to sleep! If you didn’t already know, sleep is very important to your body, and helps maintain low stress levels. So getting a good night’s rest is key to maintaining a healthy body. This app is not only a great alarm clock, but it has an amazing soundtrack of sounds to help you drift to off to a peaceful slumber. Once in a while, if you hit the snooze button too much, the alarm will even give you an inspiring affirmation to start your day.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>4. <a href="https://itunes.apple.com/us/app/sweetbeat/id492588712?mt=8" style="color: #5ac7e1; text-decoration: none;" target="_blank">Sweet Beat</a></strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> The cost of this app is $4.99, but the technology is well worth the investment. I use this to track my heart rate variability each morning before I work out. It helps me understand if I've pushed too hard in the previous day’s workout, or if I’m good to go for another one. It can also be used to detect food sensitives and daily stressors that you may not even be aware of! This app only works with a Bluetooth Polar heart rate monitor, so it does require extra equipment. If you're serious about your physical fitness, this is the way to go.</div> <div style="font-size: 14px; margin-bottom: 25px;"> <strong>5. <a href="https://itunes.apple.com/us/app/pact-earn-cash-for-living/id456068701?mt=8" style="color: #5ac7e1; text-decoration: none;" target="_blank">Pact: Earn Cash for Living Healthy</a></strong></div> <div style="font-size: 14px; margin-bottom: 25px;"> The ultimate in accountability. I only use this when I need a swift kick in the rear. You could earn or lose money by using this app! If setting a reward or punishment is enough to get you motivated into exercising, this is the app for you! Just check in at your local gym and you’re good to go!</div> <div style="margin-bottom: 25px;"> <span style="font-size: xx-small;">shared from mindbodygreen.com by Naomi Teeter</span></div> </div>

good advice, good habits, health and fitness, lifestyle, mental health, Motivation

5 Apps That Keep Me Happy, Fit & Healthy

Losing weight isn’t all about exercising more and eating less. I know this to be true because I’m one of a very small percentage of peop...

Mistakes, Losses & Disappointments

<div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> <a href="http://mentalitywod.com/wp-content/uploads/2014/06/1795749_617292818339327_1006388009_n.jpg" style="border-bottom-style: dotted; border-bottom-width: 1px; box-sizing: border-box; color: #042fed; outline: 0px; text-decoration: none; word-wrap: break-word;"><img alt="1795749_617292818339327_1006388009_n" class="aligncenter size-medium wp-image-7294" height="225" src="http://mentalitywod.com/wp-content/uploads/2014/06/1795749_617292818339327_1006388009_n-300x225.jpg" style="border: 0px !important; box-sizing: border-box; display: block; height: auto; margin: 5px auto; max-width: 100%; word-wrap: break-word;" width="300" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> Mistakes, losses, disappointments, setbacks and failures. I really don’t like any of those words and don’t use them much at all.</div> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> Here’s why.</div> <ul style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> <li style="box-sizing: border-box; word-wrap: break-word;"><span style="box-sizing: border-box; letter-spacing: 0.05em; word-wrap: break-word;">Many people think about losses or failures as very negative events, and that can be very damaging to self-confidence.</span></li> </ul> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> But, when you view these experiences as valuable, helpful and necessary to your growth…then they don’t seem so damaging after all.</div> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> I love this quote</div> <blockquote style="background-color: white; border-left-color: rgb(170, 170, 170); border-left-style: solid; border-left-width: 10px; box-sizing: border-box; color: #666666; font-family: Arial, sans-serif; font-size: 13px; margin: 5px 0px 1em; padding-left: 12px; word-wrap: break-word;"> <div style="box-sizing: border-box; word-wrap: break-word;"> “I have not failed seven hundred times. I have not failed once. I have succeeded in proving that those seven hundred ways will not work. When I have eliminated all the ways that will not work, I will find that way that will work.” -Thomas Edison</div> </blockquote> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> You can make every experience work for you in a positive way.</div> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> Here’s how</div> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> 1. After a loss, mistake or setback, think about reframing that event as a “stepping stone” to get you to where you want to go. You need that experience to make you better.</div> <div style="background-color: white; box-sizing: border-box; color: #555555; font-family: Arial, sans-serif; font-size: 14px; line-height: 23px; word-wrap: break-word;"> 2. Write down at least 2 things you can learn from that experience that you can help you improve for next time.</div>

compassion, Determination, fitness goals, good advice, good habits, health and fitness, mental health, mental toughness, positive thinking

Mistakes, Losses & Disappointments

Mistakes, losses, disappointments, setbacks and failures. I really don’t like any of those words and don’t use them much at all. Here’s...

Compassion – A powerful resource to transform your life

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRbOC7wUQ67qkclfDX4gAAtMk7TbnKqI_G7xgTZgDv2bQehNQonXmJR15o1G6t0HURgaZNgcjnaQM-ZkWD5frTrZlUOtXUihZWMVZcF5C08GYpGB9_fwJsxYTdF5FLt9OPnUJSPq6J1Td/s1600/o-SELF-COMPASSION-facebook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRbOC7wUQ67qkclfDX4gAAtMk7TbnKqI_G7xgTZgDv2bQehNQonXmJR15o1G6t0HURgaZNgcjnaQM-ZkWD5frTrZlUOtXUihZWMVZcF5C08GYpGB9_fwJsxYTdF5FLt9OPnUJSPq6J1Td/s1600/o-SELF-COMPASSION-facebook.jpg" width="640" /></a></div> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /></div> “Be Kind to Yourself: It’s Better for Your <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/diet" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: black; text-decoration: none;" title="Psychology Today looks at Diet">Diet</a>,” a 2011 <a href="http://www.psychologytoday.com/blog/thin-within/201104/be-kind-yourself-youll-eat-better-really" style="color: #236fb5; text-decoration: none;">article</a> told us — summarizing new work on self-compassion and weight loss. The idea that beating yourself up after overeating doesn’t help had gained attention. It turns out that being nicer to yourself, no matter how “good” or “bad” your eating, works better.</div> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /> <br /> These ideas have spread via <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/social-networking" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Social Networking">Twitter</a>, women’s magazines and other channels. However, many an overeater still fears that greater self-compassion breeds less <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/self-control" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Self-Control">self-control</a>. Also, habits of mind — such as thinking in terms of “good” and “bad” eating in the first place — are hard to dislodge, even when you agree they’ve outlived their usefulness. They’re reinforced, too, by media promoting the idea that you can change your eating habits in a day, or lose 30 pounds in a monthBeing kinder to yourself leads more surely to habit change for several reasons.<br /> <br /> Habit change comes easier when you’re more relaxed. Helpful <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/motivation" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Motivation">motivation</a> and enthusiasm grow when you’re feeling <b><i>worthy and deserving</i></b>, not when you’re down on yourself. Also, change paradoxically happens more readily from a place of self-acceptance, as certain types of resistance quiet down. (This last idea has long guided Buddhist psychology, and it continues to prove helpful in all kinds of settings.)<br /> <br /> So perhaps you can see the sense in all this, yet you still hook into self-recrimination after an extra brownie or those fries you didn’t need. And now maybe you’re beating yourself up because you can’t even get this self-compassion thing right! Stop, and remind yourself that this habit, too, like those eating habits, will take time to grow and strengthen. Here are four key ideas for building the be-nicer-to-yourself stance.<br /> <br /> 1.) <b>Progress, Not Perfection.</b> This idea, long promoted by 12-step groups, says it all. You’re not going to break old behaviors, thinking habits, or emotional reactions overnight. Remember that even noticing what you’re doing, or trying to think differently, is a change in the right direction, even if the whole pattern hasn’t budged much. When you find yourself being harsh, remind yourself that it’s a process, not an all-at-once event.<br /> <br /> 2.) <b>Watch Your Words.</b> Here, again, are pieces of the pattern that won’t change all at once. These pieces comprise all the words and phrases that keep self-criticism in place. Try to catch yourself using terms like “I cheated” or “I’m a pig” — any negative terms that you wouldn’t use with a friend or with a child you were trying to support in making changes. Try to not say these words out loud. Notice when you think them. In time try to replace them with more supportive terms, like those you’d say to that friend or child — “maybe that wasn’t a great choice … but this is a hard thing … I’ll figure this out … I’ll keep going …”<br /> <br /> 3.) <b>What Happened?</b> Give yourself permission to see each lapse (episode when you do what you want to stop doing) as a place to examine “what happened.” What thoughts or emotions or situations or physical states made you vulnerable to doing something impulsive or self-sabotaging? What might have helped prevent it? What can you do to help protect or bolster yourself in the future? Approach this examination with as much neutrality as you can — again, as you would for a friend or child.<br /> <br /> 4.) <b>Small Choices Add Up.</b> Remember — and remind yourself often — that every choice you make in the new direction helps your body and <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/neuroscience" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Neuroscience">brain</a> to assimilate a new habit. You don’t necessarily have to change everything for positive change to be happening.<br /> <br /> <span style="color: #666666; font-size: 11px;">shared from psychologytoday.com published on June 20, 2014 by </span><a href="http://www.psychologytoday.com/experts/terese-weinstein-katz-phd" style="color: #666666; font-size: 11px; text-decoration: none;" title="View Bio">Terese Weinstein Katz, Ph.D.</a><span style="color: #666666; font-size: 11px;"> in </span><a href="http://www.psychologytoday.com/blog/thin-within" style="color: #666666; font-size: 11px; text-decoration: none;">Thin from Within</a></div> <script id="hiddenlpsubmitdiv" style="display: none;"></script><script>try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)=="undefined"){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent("Event"); customEvent.initEvent("lpCustomEvent", true, true); var d = document.getElementById("hiddenlpsubmitdiv"); if (d) {for(var i = 0; i < document.forms.length; i++){ if(document.forms[i]==form){ d.innerText=i; } } d.dispatchEvent(customEvent); }form.lpsubmitorig2(); } } }}catch(e){}</script>

attitude, compassion, good habits, health and fitness, how to lose weight, lifestyle, mental health, self-care, Weight loss

Compassion – A powerful resource to transform your life

“Be Kind to Yourself: It’s Better for Your  Diet ,” a 2011  article  told us — summarizing new work on self-compassion and weight loss...

10 Delicious Protein Pancake Recipes

<br /> <div class="addthis_toolbox addthis_floating_style addthis_counter_style" style="background-color: white; border-bottom-left-radius: 8px; border-bottom-right-radius: 8px; border-top-left-radius: 8px; border-top-right-radius: 8px; box-sizing: border-box; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: 14px; line-height: 16px; margin: 0px 0px 0px -80px; padding: 15px 5px 5px; position: fixed; text-align: center; width: 60px; z-index: 1;"> <div class="at-floatingbar-inner" style="box-sizing: border-box;"> <div class="at-floatingbar-share" style="box-sizing: border-box; margin: 0px auto;"> <div class="addthis_internal_container" style="box-sizing: border-box; width: 60px;"> <a class="PIN_1404912258114_pin_it_button_20 PIN_1404912258114_pin_it_button_en_20_gray PIN_1404912258114_pin_it_button_inline_20 PIN_1404912258114_pin_it_above_20" data-pin-config="above" data-pin-href="//www.pinterest.com/pin/create/button/?url=http%3A%2F%2Fdailyburn.com%2Flife%2Frecipes%2Fprotein-pancake-recipes%2F&media=&guid=hXc6CmrpM1Dx-0&description=10%20Delicious%20Protein%20Pancake%20Recipes%20-%20Life%20by%20DailyBurn" data-pin-log="button_pinit" href="" style="background-color: transparent; background-image: url(http://passets.pinterest.com/images/pidgets/pinit_bg_en_rect_gray_20_1.png) !important; background-position: 0px -20px; background-size: 40px 60px !important; box-sizing: border-box; cursor: pointer !important; display: inline-block !important; height: 20px !important; margin-bottom: 4px; padding: 0px !important; position: relative !important; vertical-align: baseline !important; width: 40px !important;"><span class="PIN_1404912258114_pin_it_button_count" id="PIN_1404912258114_pin_count_0" style="background-color: transparent !important; background-image: url(http://passets.pinterest.com/images/pidgets/count_north_white_rect_20_1.png) !important; background-position: 0px 0px !important; background-repeat: no-repeat no-repeat !important; background-size: 40px 29px !important; bottom: 21px !important; box-sizing: border-box; color: rgb(119, 119, 119) !important; display: inline-block; float: left; font-family: Arial, Helvetica, sans-serif !important; font-size: 12px !important; height: 29px !important; left: 0px !important; line-height: 24px !important; margin-bottom: 4px; margin-right: 0px; position: absolute !important; width: 40px !important;">1K+</span></a><a class="addthis_counter" href="http://dailyburn.com/life/recipes/protein-pancake-recipes/#" style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px; box-sizing: border-box; color: white; cursor: pointer; display: inline-block; font-weight: bold; margin-bottom: 4px; margin-top: 5px; outline: none; padding-left: 3px; text-align: left; text-decoration: none !important;"></a><a class="addthis_button_expanded" href="http://dailyburn.com/life/recipes/protein-pancake-recipes/#" style="background-image: url(data:image/png; background-position: 0px -40px; background-repeat: no-repeat no-repeat; border: 0px; box-sizing: border-box; color: #333333; display: block; font-family: arial, helvetica, sans-serif !important; font-size: 16px; font-weight: bold; height: auto !important; line-height: 33px; margin-bottom: 3px; padding-bottom: 4px; text-decoration: none !important; width: 50px;" target="_blank" title="View more services">48</a><a class="atc_s addthis_button_compact" href="" style="-webkit-transition: none; background-image: url(data:image/png; background-position: 0px 0px; background-repeat: no-repeat no-repeat; border: 0px; box-sizing: border-box; cursor: pointer; display: block; font-family: arial, helvetica, sans-serif !important; height: 20px; line-height: 20px; margin-bottom: 4px; overflow: hidden; transition: none; width: 50px;"><span style="box-sizing: border-box; display: inline-block; float: left; line-height: 16px; margin-bottom: 4px; margin-right: 0px;"></span></a></div> </div> </div> </div> <article class="post-26137 post type-post status-publish format-standard hentry category-healthy category-recipes tag-breakfast tag-fuel tag-protein tag-snacks content-type-recipes" id="post-26137" style="box-sizing: border-box; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif;"><header class="entry-header" style="border: none; box-sizing: border-box; color: #2d2e31;"><h1 class="entry-title" style="box-sizing: border-box; font-family: europa, pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: 4rem; margin: 0px 0px 0.25em;"> <br /></h1> </header><div class="entry-content jpibfi_container" style="box-sizing: border-box;"> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="10 Delicious Protein Pancake Recipes" class="alignnone size-full wp-image-26191" data-jpibfi-indexer="0" height="750" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/10-Delicious-Protein-Pancake-Recipes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="0" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 750px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 480px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> Good news: <a href="http://dailyburn.com/life/recipes/paleo-recipes-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Pancakes</a> are no longer carbohydrate-laden belly bombs — they’re getting a healthy makeover with high-protein ingredients. Whether it’s Greek yogurt, cottage cheese, almond flour, or <a href="http://dailyburn.com/life/recipes/protein-pancake-recipes/%22http://store.dailyburn.com/products/fuel-6/?partner=life&mtype=5&sub_id=life&utm_source=life&utm_medium=life&utm_campaign=life&utm_content=life%20%22" style="box-sizing: border-box; color: #0c90ff;" target="_blank">protein powder</a>, switching up the basic ingredients can give this breakfast favorite a much healthier nutritional profile. The protein pancake recipes below contain at least nine grams of protein per serving, with some hitting upwards of 38 grams (we’re looking at you, cinnamon roll pancakes). Happy flipping! </div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Pumpkin Spice Protein Pancakes" class="alignnone size-full wp-image-26170" data-jpibfi-indexer="1" height="400" src="http://cdn3.dailyburn.com/life/wp-content/uploads/2014/04/Pumpkin-Spice-Protein-Pancakes.jpeg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="1" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 1428px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">1. </b><a class="external" href="http://dashingdish.com/recipe/pumpkin-spice-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Pumpkin Spice Protein Pancakes</b></a><b style="box-sizing: border-box;"> </b>(14 g protein)<br style="box-sizing: border-box;" />Pumpkin gets extra love each fall — but you can taste <a href="http://dailyburn.com/life/health/pumpkin-health-benefits/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">the benefits</a> any time of year. These flour-free pancakes deliver a protein-packed breakfast, thanks to one scoop of protein powder, real pumpkin and oats. Add egg whites and baking powder and they’re ready for lift-off. <i style="box-sizing: border-box;">Photo and Recipe: Katie Farrell / </i><a class="external" href="http://dashingdish.com/recipe/pumpkin-spice-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><i style="box-sizing: border-box;">Dashing Dish</i></a><i style="box-sizing: border-box;">  </i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Vanilla-Spiked-Protein-Pancakes" class="alignnone size-full wp-image-26171" data-jpibfi-indexer="2" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/Vanilla-Spiked-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="2" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 2002px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">2. </b><a class="external" href="http://betterwithcake.com/desserts/vanilla-spiked-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Vanilla-Spiked Protein Pancakes</b></a> (9 g protein)<br style="box-sizing: border-box;" />The protein in these pancakes comes from three eggs and a half-cup of cottage cheese. A quarter-cup of flour holds it all together, and vanilla extract and coconut oil give the cakes a unique — and crave-worthy — flavor. Top with fresh fruit, your favorite <a href="http://dailyburn.com/life/recipes/low-calorie-nut-butter-recipes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">nut butter</a> or Greek yogurt for a well-rounded meal. <i style="box-sizing: border-box;">Photo and Recipe: Emma / </i><i style="box-sizing: border-box;"><a class="external" href="http://betterwithcake.com/desserts/vanilla-spiked-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Better with Cake</a></i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Red Quinoa Pancakes" class="alignnone size-full wp-image-26172" data-jpibfi-indexer="3" height="400" src="http://cdn1.dailyburn.com/life/wp-content/uploads/2014/04/Red-Quinoa-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="3" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 2576px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">3. </b><a class="external" href="http://thekitchenmccabe.com/2014/01/20/red-quinoa-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Red Quinoa Pancakes</b></a> (9 g protein)<br style="box-sizing: border-box;" />These pancakes get their dose of protein from an unexpected source: quinoa. In addition to lending protein, the quinoa creates a great slightly crunchy, slightly chewy texture without losing typical pancake fluffiness. Top with fresh berries and fruit syrup. <i style="box-sizing: border-box;">Photo and Recipe: Kayley / </i><i style="box-sizing: border-box;"><a class="external" href="http://thekitchenmccabe.com/2014/01/20/red-quinoa-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">The Kitchen McCabe</a></i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Almond-Joy-Pancakes" class="alignnone size-full wp-image-26190" data-jpibfi-indexer="4" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/Almond-Joy-Pancakes1.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="4" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 3150px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">4. </b><a class="external" href="http://thelemonbowl.com/2013/12/almond-joy-pancakes-gluten-free.html" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Gluten-Free Almond Joy Pancakes</b></a> (11 g protein)<br style="box-sizing: border-box;" />Low-carb pancakes packed with protein and fiber — need we say more? Two of these cakes provide 11 grams of protein and nine grams of fiber, which comes primarily from the half-cup of coconut flour and six eggs in the recipe. All that great Almond Joy flavor is thanks to almond extract and (of course) dark chocolate. Fry them up in coconut oil for a slightly sweet crunch. <i style="box-sizing: border-box;">Photo and Recipe: Carolyn / <a class="external" href="http://alldayidreamaboutfood.com/2013/12/almond-joy-pancakes-low-carb-and-gluten-free.html" style="box-sizing: border-box; color: #0c90ff;" target="_blank">All Day I Dream About Food</a> via </i><i style="box-sizing: border-box;">The Lemon Bowl</i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <strong style="box-sizing: border-box;">RELATED: </strong><a href="http://dailyburn.com/life/recipes/protein-powder-recipes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">11 Unexpected Protein Powder Recipes</a> </div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Cinnamon Roll Protein Pancakes" class="alignnone size-full wp-image-26174" data-jpibfi-indexer="5" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/Cinnamon-Roll-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="5" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 3796px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">5. </b><a class="external" href="http://www.theslenderstudent.com/cinnamon-roll-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Cinnamon Roll Protein Pancakes</b></a> (38.5 g protein)  <br style="box-sizing: border-box;" />Instant oats, vanilla protein powder, egg whites and Greek yogurt make up the protein-packed base of these decadent (but healthy!) pancakes, while banana and cream cheese create a decadent flavor and texture. Whip up this batter at night and store in the fridge before cooking in the morning for a quick and filling hot breakfast. <i style="box-sizing: border-box;">Photo and Recipe: Claire / </i><i style="box-sizing: border-box;"><a class="external" href="http://www.theslenderstudent.com/cinnamon-roll-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">The Slender Student</a></i> </div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Peaches and Cream Protein Pancakes" class="alignnone size-full wp-image-26175" data-jpibfi-indexer="6" height="400" src="http://cdn3.dailyburn.com/life/wp-content/uploads/2014/04/Peaches-and-Cream-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="6" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 4394px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">6. </b><a class="external" href="http://www.kissmybroccoliblog.com/2013/11/10/peaches-cream-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Peaches and Cream Protein Pancakes</b></a> (22 g protein)<br style="box-sizing: border-box;" />These peachy cakes bring the taste of summer into your kitchen. Oat flour, coconut flour and vanilla protein powder combine for the base of these fruit-filled cakes. Peach-flavored Greek yogurt, diced peaches, coconut and almond extract add sweetness, a bit of texture, and fresh flavors to the mix as well. Top with freshly toasted coconut, roasted almonds and fresh, diced peaches for an even more exciting dish and varied texture. <i style="box-sizing: border-box;">Photo and Recipe: Heather Powers / </i><a class="external" href="http://www.kissmybroccoliblog.com/2013/11/10/peaches-cream-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><i style="box-sizing: border-box;">Kiss My Broccoli </i></a><i style="box-sizing: border-box;"> </i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Vanilla-Coconut-Protein-Pancakes" class="alignnone size-full wp-image-26177" data-jpibfi-indexer="7" height="400" src="http://cdn1.dailyburn.com/life/wp-content/uploads/2014/04/Vanilla-Coconut-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="7" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 5016px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">7. </b><a class="external" href="http://foodologie.com/2013/09/12/vanilla-coconut-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Vanilla Coconut Protein Pancakes</b></a> (29 g protein)<br style="box-sizing: border-box;" />Nuts for coconut? These vanilla and coconut-scented pancakes are made from spelt flour, almond meal and protein powder. Chia seeds add a bit of texture and a healthy kick of<a href="http://dailyburn.com/life/health/omega-6-omega-3-foods/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">omega-3</a> fatty acids. Top with a mix of Greek yogurt and maple syrup and toasted coconut.<i style="box-sizing: border-box;">Photo and Recipe: Karla / </i><i style="box-sizing: border-box;"><a class="external" href="http://foodologie.com/2013/09/12/vanilla-coconut-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Foodologie</a></i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <a href="http://cdn2.dailyburn.com/life/wp-content/uploads/2013/07/Protein-Pancakes_PS_2.jpg" style="box-sizing: border-box; color: #0c90ff;"><img alt="Protein Pancakes" class="size-full wp-image-15587" data-jpibfi-indexer="8" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2013/07/Protein-Pancakes_PS_2.jpg" style="border: 0px; box-sizing: border-box; height: auto; max-width: 100%;" width="620" /></a></div> <div class="pinit-overlay" data-jpibfi-indexer="8" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 5590px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">8. </b><a href="http://dailyburn.com/life/recipes/chocolate-banana-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Chocolate-Banana Protein Pancakes</b></a> (22 g protein)<br style="box-sizing: border-box;" />At 21 grams of protein per serving, these pancakes are the perfect way to start any morning off right. In addition to fulfilling even the most persistent of chocolate cravings, these babies are dairy-free, gluten-free and soy-free. Add an extra dose of protein by topping with a scoop of your favorite Greek yogurt. <i style="box-sizing: border-box;">Photo and Recipe: Perry Santanachote /</i><i style="box-sizing: border-box;"><a href="http://dailyburn.com/life/recipes/chocolate-banana-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Life by DailyBurn</a></i> </div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <strong style="box-sizing: border-box;">RELATED: </strong><a href="http://dailyburn.com/life/recipes/paleo-recipes-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">7 Quick and Easy Paleo Pancake Recipes</a></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Whole-Wheat Greek Yogurt Pancakes" class="alignnone size-full wp-image-26179" data-jpibfi-indexer="9" height="400" src="http://cdn3.dailyburn.com/life/wp-content/uploads/2014/04/Whole-Wheat-Greek-Yogurt-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="9" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 6236px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">9. </b><a class="external" href="http://www.veggiesbycandlelight.com/whole-wheat-greek-yogurt-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Whole-Wheat Greek Yogurt Pancakes</b></a> (25 g protein)<br style="box-sizing: border-box;" />It can’t get more simple than these whole-wheat Greek yogurt pancakes: Just combine Greek yogurt, an egg, whole-wheat flour and baking soda, mix it up, and cook in a skillet. Add whatever flavors you like, and choose your favorite toppings. (We’re big fans of fresh berries or banana!) <i style="box-sizing: border-box;">Photo and Recipe: Ali / </i><i style="box-sizing: border-box;"><a class="external" href="http://www.veggiesbycandlelight.com/whole-wheat-greek-yogurt-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Veggies by Candlelight</a></i></div> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <img alt="Banana-Peanut-Butter-Protein-Pancakes" class="alignnone size-full wp-image-26189" data-jpibfi-indexer="10" height="400" src="http://cdn1.dailyburn.com/life/wp-content/uploads/2014/04/Banana-Peanut-Butter-Protein-Pancakes2.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div> <div class="pinit-overlay" data-jpibfi-indexer="10" style="border-width: 0px; box-shadow: none; box-sizing: border-box; height: 400px; left: 162px; margin: 0px; overflow: visible; padding: 0px; position: absolute; top: 6810px; width: 620px; z-index: 200;" title=""> </div> <br /> <div style="box-sizing: border-box; line-height: 1.5; margin-bottom: 1.5em;"> <b style="box-sizing: border-box;">10.</b><i style="box-sizing: border-box;"> </i><a class="external" href="http://www.foodfanatic.com/2014/01/protein-pancakes-hearty-and-healthy/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Peanut Butter, Banana, and Chocolate Chip Protein Pancakes</b></a> (11.7 g protein)<br style="box-sizing: border-box;" />Greek yogurt and vanilla protein powder put the “pow” in these protein pancakes. Oats give the cakes some body, while customized toppings add an irresistible peanut-buttery-banana-chocolaty flavor. Prefer other fixins? Use the basic recipe and top with whatever your heart desires! <i style="box-sizing: border-box;">Photo and Recipe: Erin / </i><i style="box-sizing: border-box;"><a class="external" href="http://www.foodfanatic.com/2014/01/protein-pancakes-hearty-and-healthy/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Dinners, Dishes & Desserts</a></i></div> <h1 class="entry-title" style="box-sizing: border-box; color: #2d2e31; font-family: europa, pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: 4rem; margin: 0px 0px 0.25em;"> <span class="byline" style="box-sizing: border-box; color: #959595; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: xx-small; line-height: 1.5;">shared from dailyburn.com by <span class="author vcard" rel="author" style="box-sizing: border-box;"><a href="http://dailyburn.com/life/author/kate-morin/" rel="author" style="box-sizing: border-box; color: #959595; text-decoration: none;" title="Posts by Kate Morin">Kate Morin</a></span></span><span style="color: #959595; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: xx-small; line-height: 1.5;"> </span></h1> </div> </article>

clean eating, deliciousness, food, good habits, healthy breakfast, nutrition, pancakes, Protein, Recipes

10 Delicious Protein Pancake Recipes

1K+ 48 Good news:  Pancakes  are no longer carbohydrate-laden belly bombs — they’re getting a healthy makeover with high-p...