Fitbie Burn fat in less time with fitness tips, weight loss plans, exercises, and healthy eating tips you need to get fit and have the body you want from Fitbie. diet and fitness weight tips nutrition tips exercise tips fitness plans exercise plans weight lifting cardio diet Copyright © 2014 Rodale Inc. "Fitbie" is a register trademark of Rodale, Inc. All Rights Reserved. Wed, 17 Sep 2014 03:08:30 -0400 Wed, 17 Sep 2014 03:08:30 -0400 Skier Lindsey Vonn Talks About Getting Creative With Her Workouts Blog entry Tue, 16 Sep 2014 10:00:08 -0400 Fitbie
Lindsey Vonn

Lindsey Vonn is the definition of a badass. Arguably the most successful American ski racer in history, the 29-year-old has four World Cup championships under her belt, one of two female skiers to do so. Now in the process of rehabilitating from her crash at the 2013 World Championships in Austria which caused her to forgo competing in the 2014 Winter Olympics in Sochi, she won't let her spirits be defeated. 
We recently caught up with Vonn at the Under Armour Brand House here in New York City, where she spilled how she keeps that positive body image, her thoughts on working with Gisele Bundchen as a part of Under Armour's "I Will What I Want" campaign, and offered beginners one major piece of advice: "Believe in yourself." 

How do you keep up that positive body image?

It's hard, especially when I got to fashion events. I'm definitely the most muscular person there but I think that generally the perception of beauty is changing, especially with this new [Under Armour] campaign. It's empowering strong women. I love that. It's about time that we encourage people to be who they are, and believe in themselves no matter what their body is. It's all about their personality and their will and that's the most important thing. 

More from Fitbie: Celebrity Trainer Noah Neiman Gives Us His Muscle Toning Tricks

Speaking of Under Armour, are you excited with the news that Gisele will be joining the "I Will What I Want" campaign? 

Definitely, she's a really nice person. Her commercial is really awesome. I was joking with her, saying "I don't want to hang out with you -- you'll punch me and kick me." She's pretty badass in [her commercial].

When it comes to living on the run, how do you make sure you're getting in your workout on the go?

It is hard, but I make it happen. If I have a busy day, whether I'm getting up early in the morning or staying up late at night, I always make time to go to the gym even if it's just staying up and doing stuff in my room. I've got my glute exercises I do, bodyweight squats, push-ups; If I want to do a leg workout, I get creative. I do single-leg lunges, single-leg squats, squats, glute raises. There's always something you can do you just need to have the confidence that you know what you're doing, even if you don't -- Google it, there's always someone out there that has a routine that you can do at home. Sometimes it does feel better to be on your own and knowing that you're doing it yourself ... there's always something that you can do but you have to be committed and willing to put in the time.  

What was your mentality when you knew it was time to start over after getting injured?

When you're injured, no matter what it is, it's difficult. You want to let it heal and take time, but you also don't want to get lazy and stay active. It's a balancing act. For me, I lost a lot of weight and it was really difficult to put the muscle back on. The thing to keep in mind is it will come around. You will get healthy, you will get better, you will get stronger and fitter. It's just believing in yourself and what you're doing. 

It's critical to keep your rehab, your training, whatever it is. You can't just get to a point and say to yourself, 'Oh, I feel good,' because most likely you're not good yet. Just because you feel good doesn't mean your body is heeled, it's just important to stick to it.

If you could pick what workout you wanted to do always, what would it be?

I would just do core, elliptical, and yoga, and pull-ups. I love core. I feel like you can be so creative with your exercises, there are so many unique things. I like watching other athletes workout, I found a surf video of some cool core exercises that they do on the Swiss ball. I tried a couple of them and they were really hard. I love experimenting, and that's the great thing about going to the gym. You can look at someone, see what they're doing, and think 'hey, I like that, I'm gonna try that,' and just going for it. 

What's your biggest piece of advice to a beginner who feels like the journey ahead of them too much to handle?

You're always going to have bad days, but you have to believe in yourself. That's the one thing that I've always done, no matter what it is ... I still have not lost faith in the fact that I will be back. I haven't come back yet, but I know that I will so there's not really any specific thing that I can say to make it easier, but you just have to believe in yourself.

Where do you gain most of your strength from?

That's a great question, but honestly I've just always been the person that's on the hill the longest I'm in the gym first thing, I leave at the end of the day. I can't tell you why I am this way, but I just am. I want to succeed and I know that it takes hard work, and I'll work as hard as it takes to be on top.

Okay, so now you have to tell us: What's in your fridge?

Yogurt, coffee creamer, Red Bull. I usually have meals prepared because when I get home from the gym. I know I'm too tired to prepare food when I get home, and if I didn't do things this way I wouldn't eat the way I need to. Of course I need a certain amount of protein a certain amount of carbohydrates, vegetables. Lots of steak in my fridge.

UP NEXT: Celebrity Trainer David Kirsch Says to Face Your Fear of Failure

Marathoner and Coach Bart Yasso Says Running May Have Saved His Life Blog entry Mon, 15 Sep 2014 17:27:08 -0400 Fitbie
Burt Yasso

Runners across the country agree: Bart Yasso has one of the coolest jobs in the world. As the Chief Running Officer at Runner's World magazine, he gets to attend races around the globe, meeting tons of fellow runners and learning how the sport has changed their lives. 

But Yasso didn't become a running sensation over night. He first began running when he was 22 by tackling a single mile. Eventually, he went on to become one of the few people to run a race on every continent and in all types of conditions -- from Antarctica to Death Valley. In 2009, he wrote My Life on the Run, chronicling his adventures racing around the world.

More from Fitbie: A Beginner's Guide to Running a 10K (CHECKLIST) 

Now, almost 40 years after he first hit the pavement, the co-author of The Runner's World Big Book of Running for Beginners has become so influential to the running community that he's been nicknamed the "Mayor of Running."

Here, the running icon and today's #MondayMotivation chats with us about the best way to prevent those way-too-common running injuries, and why he doesn't keep track of how many races he's completed.

What's the best advice you can offer for beginner runners?
Think about being a runner for life. It’s a mindset you need to establish early in your running career. Beginner runners have to start out slowly, you literally have to walk before you run. Be happy with small gains and build up your endurance slowly.

What's the biggest misconception about runners?
One misconception is we’re a bunch of loners. Runners are a very social group, and we raise millions of dollars every year for lots of great causes. Running is not always about our personal goals -- we love to help out others.

More from Fitbie: Pro Runner Lauren Fleshman Says Marathons Aren't Everything 

When did you start running? Why did you start?
I didn’t start running until I was 22 back in 1977. I did participate in other sports in my younger years including wrestling, basketball, and football. However, I made a critical error and chose the path of alcohol and drugs, mostly marijuana. I was very lucky to gravitate towards running -- it may have saved my life.

To date, how many marathons have you run? 
To date I’ve run countless marathons -- well over 100 -- and if you count ultras and Ironmans the number keeps growing. I’m not a numbers guy, though. I don’t want to know the exact the number. I count the friendships I encounter through running -- that is the most important number for me.

What do you eat the night before a big race?  
I’m a vegetarian. The night before a big race I love a big vegetable stir fry.  

What's the most important advice you can give to prevent running injuries?
Listen to your body. It always sends us signals to back off. Always better to miss a day of running to avoid an injury. The biggest mistake runners make is increasing mileage too quickly and not running easy on recovery days.

What are 3 songs on your workout playlist that are your guilty pleasure?
I never listen to music when I run. I love being part of nature and listening to my body rhythms.

What's your typical workout routine like? 
I ride my bike to work almost every day. I have a commute of 10 miles each way. I run 2 days per week -- 3 to 4 miles is my normal routine. I like to hit the gym 2 to 3 times per week.

What workout do you absolutely despise?
I love every workout. I never regretted working out, and I mean never.

What's your go-to post workout snack? 
I love energy bars. I always snack on one after a good workout.

What did you eat for breakfast today?  
Coffee first followed by a fruit smoothie. It's my favorite breakfast.

How do you use social media to interact with others?
I love connecting with runners on Facebook, Twitter and Instagram. I love to share training tips and race recaps!

Follow Yasso on Twitter, Facebook, and Instagram.

Are you a nutritionist, food blogger, or fitness expert with a large social media following? Email us at or Tweet us @Fitbie using the hashtag #MondayMotivation to be featured as our next Fitbie Spotlight.

UP NEXT: My Journey to the New York City Marathon (VIDEO) 

Kayda Norman
Fat Shaming Doesn't Work, Plus More Hot Health Headlines Blog entry Fri, 12 Sep 2014 14:43:26 -0400 Fitbie
depressed overweight woman

Health experts are constantly working to develop solutions to America's obesity epidemic, but there's one tactic that certainly won't help us slim down: Being mean. New research from the United Kingdom suggests that not only does "fat shaming" not encourage weight loss, but it can actually result in weight GAIN. [Huffington Post]  

If you keep going back for "just one more" handful of chips, you may assume that the palate-pleasing combo of fat and salt has you hooked. But is that really the case? Are Doritos like drugs? Not exactly, says a new study. [Fitbie]

Do you hang out with junk junkies or fresh-food fiends? The answer could say a lot about your eating habits, according to a new study in the journal Appetite. [Women's Health]

Running low on diet motivation? A recent John’s Hopkins study found that simply receiving a text reminder may increase your chances of sticking with your healthy lifestyle. Harness the power of e-motivation with these five fun, free healthy and wellness apps. [Fitbie]

A growing body of research supports the fact that if you struggle to avoid junk food, your brain may be to blame. The good news: A new study out of Tufts University found that you can reprogram the reward mechanisms that drive you to the drive-thru. [Rodale News]


UP NEXT: The Playlist That'll Transform Your Next Spin Workout

Cathryne Keller
The Playlist That'll Transform Your Next Spin Workout (LISTEN) Blog entry Fri, 12 Sep 2014 10:00:07 -0400 Fitbie

Every week Fitbie features rad playlists from rad fitness instructors. This week, Heather Adair, instructor at Cycle House, shares hers with us. 

"What is important to me about creating a playlist is that is an opportunity to take my students on a unique journey during each class -- no playlist will every be exactly duplicated and it's important to keep a diverse selection that still flows," says Adair. "It is certainly hard to please everyone, so I like to keep an eclectic mix that ranges from Beyonce to The Killers, from Lady Gaga to Afrojack, from Avicii to U2."



UP NEXT: The Playlist That'll Amp Up Your Next HIIT Workout (LISTEN)

Emily Abbate
Trapeze School Tested My Fear of Heights, and My Abs Blog entry Fri, 12 Sep 2014 10:24:27 -0400 Fitbie
trapeze school

Full disclosure: My trapeze experience was part of my bachelorette party and wasn't intended to be a workout. Boy was I surprised when I woke up the next morning sore as anything -- the exercise equivalent of a hangover. But flying to new heights (or, as Woody says in Toy Story, "falling with style") not only tested my body in an unexpected way, it also pushed my boundaries for adventure.

More from Fitbie: 7 Bachelorette Destinations for the Active Bride-to-Be

The Gist: Trapeze School has several locations in New York, Washington, DC, Boston, Los Angeles, and Chicago. The routine is pretty straightforward. Once you're harnessed up, they clip you into safety ropes. You climb to the top of the "rig" (where one instructor meets you to get you situated) and gently jump off, holding onto a trapeze bar. A second instructor (holding your safety line) calls out instructions to you from the ground and you progress through three tricks: "Simply" hanging upside down, doing a backflip, and getting passed to a third trained trapeze instructor mid-air.

The Experience: After learning the proper way to stand and swing (with your feet firmly on the ground), I began my long climb up to the platform. While secured with safety lines and my harness, the shaky climb up to the platform got my heart going, but more in an adrenaline way than a cardio way. At the top, the amazingly supportive and friendly instructor takes my hand and guides me to the edge of the platform. I suddenly realize that this activity is seriously testing my comfort with heights. 

"It's totally OK," the instructor assures me. "If humans felt comfortable this high up, we wouldn't have lasted this long as a species."

Surprisingly, the scariest part isn't jumping off, it's grabbing the bar. Getting one hand on the bar is easy. The hard part is the second arm. The instructor holds my belt and tells me to lean my hips forward. My brain yells: "YOU'RE GOING TO FALL, IDIOT!" but I'm secured by the safety lines and the instructor.  I lean out and grab the heavy bar and pull it back to myself, keeping the shoulders back posture they taught us on the ground (it's kind of like mountain pose in yoga with your feet apart).

Then, on the instructor's command, I hop off the platform and swing through the air. There's a bit of a lurch, but not nearly as bad as a roller coaster (and I cannot stand roller coasters). 

More from FitbieHow to Think Like a Winner to Reach Your Goals

Now the workout begins. 

For my first trick, I learn the basic move -- hanging by my knees. On the back swing, I tuck my legs towards my head and swing them over the bar. Then, I let go with my hands and arch my body backwards so that I create a C with my body, facing away from the platform. After a (somewhat) graceful swing, the process is reversed, and I let go to fall gently on my back. 

The next trick is a back flip. Same set up as before, and as I come out from the knee hang, the instructor yells "FORWARD BACKWARD FORWARD" meaning I swing my hanging legs, let go with my arms, tuck into a ball, and open just as I hit the net. 

Finally, we get to the pass. Another instructor is also swinging on the rig and is ready to catch me off of my bar. While upside down hanging from my knees, I reach out and grab his hands and release my legs and go floating in the opposite direction, feeling totally weightless. Then, on his command, we let go and I fall into the net.

My Take: The instructors say anyone can do this, regardless of strength or flexibility. And they're right -- I barely recognized that it was a workout because so much of the movement is done by the momentum, but my abs, back, and shoulders assured me that it was the next day. And, not only did I get a killer workout, I also had an amazing flying adventure that was both fun and challenging and left me feeling so accomplished!

UP NEXT: This Surfing Workout Had Me Holding On for Dear Life

Cathryne Keller
Fitbie Find: BlenderBottle ProStak Blog entry Thu, 11 Sep 2014 10:00:06 -0400 Fitbie
Blender Bottle

We love a good protein shake. The only problem? When you're on-the-go, there's no way you're toting around a tub of protein power, and putting things into plastic baggies? Forgettaboutit. Before you know it, there's powder in your purse, and we're not talking about the pressed kind to rid yourself of that post-workout glow. That's where today's #FitbieFind, the Blender Bottle ProStak comes in handy. 

Essentially, the ProStak is everything you need in one container. A secure screw-on lid, 150- and 100-cc jars, easy-to-read measurement markings, AND of course -- the 22 oz bottle -- there's nothing else you could want in a shaker cup. Bonus: it's dishwasher safe.

What else we love:
• Comes in eight colors
• Convenient loop for easy carrying
• BPA-free

The Details: Blender Bottle ProStack, $13.99,

UP NEXT: 10 Tasty Protein Shake Recipes

Emily Abbate
5 Fun, Free Health & Wellness Apps Blog entry Wed, 10 Sep 2014 15:53:48 -0400 Fitbie

In need of some new motivation? A recent John’s Hopkins study found that something as simple as receiving a weekly text reminder to stay healthy greatly ups your odds you’ll actually follow through on it. You could just ask your BFF to send you one, but we’ve done you one better. Since interactivity is such a simple key to success, here are 5 fun, free apps to inspire you

1. Fittr 
Animated and voice-guided, Fittr uses an algorithm to help pinpoint the exercises that got you your best results today, and then work them into future workouts to optimize your fitness results. It even has an option where it will post to your Facebook or Twitter account if you skipped a planned workout -- a shame-worthy but effective way to hold you accountable.

More from Fitbie: Expert Tips for Living a Healthy Lifestyle on a Budget

2. Fooducate
Scan the barcode on any product at the grocery store, and Fooducate instantly spits out a detailed analysis of its nutritional pros and cons -- even giving it a letter grade based on its good-for-you merit. It also offers up healthier suggestions with a similar feel to the product you were inclined to buy, and it lets users share their best tips among themselves. 

3. RockMyRun 
Sick of all of your playlists? RockMyRun developers worked with a team of runners and professional DJs to come up with dozens of energizing, streamable song mixes to suit any runner's fitness level. The premium version of the app ($2.99) can even adjust the tempo of the music you're listening to -- either to match your pace or make you push yourself a just little bit harder.

4. Nudge 
If your screen is already filled with different health trackers, Nudge synchs with MapMyFitness, Strava, FitBit and other programs to bring together all that data in one place. It rates how healthy you're living on a point score from 1 to 110, and has clubs you can join to give you social support.

5. Waterlogged
Never sure if you're drinking enough water? This app tracks how much you're quaffing on any day, week or year by measuring the amount you're consuming via photos of your favorite drinking vessels. The premium version ($3.99) will even send you reminders that it's time to stop and take a sip.

UP NEXT: Fun iPhone Apps for a Healthier You

Eating is Addicting in a Different Way Than Drugs, Study Says Blog entry Wed, 10 Sep 2014 15:02:35 -0400 Fitbie

We’ve all been guilty at one point or another of mindlessly munching on snacks while say watching TV or scrolling through Facebook. Well according to a new study, the act of eating can be addictive for some people. 

An international team of researchers found that for individuals who had developed a psychological compulsion to eat, this desire was driven by the happy feelings the brain associated with the act. Findings showed that while the physical act of eating was addictive, participants had no signs of addiction to specific foods. And according to scientists at the University of Edinburgh, this behavioral disorder could also be classified with other conditions such as gambling. 

More from Fitbie: 3 Ways to Make Healthy Eating Easier

"People try to find rational explanations for being over-weight and it is easy to blame food,” said Dr. John Menzies, Research Fellow in the University of Edinburgh's Centre for Integrative Physiology.

"Certain individuals do have an addictive-like relationship with particular foods and they can over-eat despite knowing the risks to their health. More avenues for treatment may open up if we think about this condition as a behavioral addiction rather than a substance-based addiction."

For registered dietitian Jaime Schwartz, Vice President at Ketchum, this study reinforces that the focus of conversations about weight should not be on food itself but rather people's relationship with eating and the eating behaviors and habits they develop. 

"Stress and feeling sad are common triggers for turning to food as comfort," shared Schwartz. "It's important for people to identify what their triggers are and find ways other than by eating to get them through tough times."

Her tip for having a more healthy relationship with food is to find a balance between seeing food as fuel for your body and an experience to be enjoyed. "Make eating a mindful experience," said Schwartz.

UP NEXT: 7 Foods Missing From Your 'Healthy' Diet

How to Get All the Benefits of Hiking Inside at the Gym Blog entry Wed, 10 Sep 2014 11:06:24 -0400 Fitbie
Lea Michele Hiking

If you follow Lea Michele on Instagram, you know that she went on her, oh, millionth hike with beau Matthew Paetz over the weekend -- as she does EVERY weekend. We've gotta give it to the girl. Hiking is a great way to squeeze in quality time while staying fit and active, and Ms. Michele has never looked better. 

"The biggest benefits of trail hiking, besides smelling and looking a hell of a lot better than the inside of a gym, is the diversity the terrain offers and the fact that dirt is generally softer on the knees than pounding the city pavement," said Barry's Bootcamp Master Trainer and media fitness personality Noah Neiman

More from Fitbie: 4 Benefits of Hiking

If you ask Neiman, hiking delivers great cardio and muscle building benefits because the hills, plateaus, and valleys create a natural interval training course. "With hiking, especially as we increase incline, quads as well as deep muscles in the glutes and lower back begin to work overtime," he said, "making it an excellent choice for strengthening not just our cardiovascular systems, but our back and legs as well."

The problem? Not all of us have access to the fab Los Angeles hills found in Lea's backyard. In many parts of the country, we're heading into another cold winter. (We're shuddering just thinking of another Polar Vortex.) But just because you're stuck inside -- or in a city -- doesn't mean you can't simulate a great hike in the gym. Here are Neiman's top tips for a rocking hike workout when you're relegated to the indoors:

1. Climb high. Don't be stingy with pressing the incline up button on the treadmill, or using the stair climber. "As we increase the vertical on the treadmill, it can mimic the elevation we might climb naturally on a trail hike," Neiman said. "Try playing with different elevations bouncing between high, medium, and low grades throughout your treadmill time to constantly vary which muscles are emphasized. "

More from Fitbie: Celebrity Trainer Noah Neiman Gives Us His Muscle-Toning Tricks

2. Grab your hand weights. Adding weights to your walk will boost your quads, hamstrings, glutes, and core, Neiman said. "Or try working lunges in with weighted bench step-ups to really target the glutes and hamstrings," he added. "Try four sets of 12 repetitions on each leg of each exercise to really feel your legs burning like you're being chased by the paparazzi through Runyon Canyon!"

3. Kick it into high gear. "The only thing better than walking trails, especially the hills, is sprinting them," said Neiman. "Shake it up and push your body. Hop on the treadmill. Jack it up to the highest incline. See how fast you can go in 45 seconds." Repeat eight to 12 times with a one or two minute rest in between, and you'll see results fast.

UP NEXT: Barry's Bootcamp May Just Be the Best Workout Class I've Ever Taken

Fitbie Find: ThinkThin Lean Protein & Fiber Bars Blog entry Tue, 09 Sep 2014 17:56:19 -0400 Fitbie
Thinkthin lean protein & fiber bars

Good snack bars are hard to come by. There's either too much added sugar, too little protein and/or fiber, or (perhaps worst of all) a blah flavor that leaves you wanting more -- putting you at risk for over-snacking.

Sure, in a nutritionally perfect world, we'd all have fresh whole foods on hand at all times to fend off hunger and keep our energy up. In the real world? Wrappers happen. And when they do, you're better off with a balanced packaged snack option like today's #fitbiefind: ThinkThin Lean Protein & Fiber Bars.

More from Fitbie: 8 Rules for Low-Sugar Success

The good part: They're low in sugar, high in filling protein and fiber, and clock in at just 150 calories a piece. The even-better part: They're chewy (not chalky), chocolatey, and don't leave you with that artificial aftertaste you get from some protein bars. Oh, and, THOSE FLAVORS, THOUGH. Honey Drizzle Peanut? Chocolate Almond Brownie? Salted Caramel? Yep, yep, and YEP.

What else we love:

• Only 5 grams of sugar

10 grams of protein and 5 grams of fiber

Gluten-free and non-GMO

The details: ThinkThin Lean Protein & Fiber Bars, $2.29,

UP NEXT: 11 Stages of Being Sore After a Workout

Cathryne Keller
Olive Garden Sells Unlimited Pasta Pass (Read: A Lot of Calories) Blog entry Tue, 09 Sep 2014 17:19:14 -0400 Fitbie
Olive Garden

Olive Garden is rolling out its VIP service for 1,000 lucky customers in the form of a “Never Ending Pasta Pass,” which gives all holders access to unlimited pasta, salad, bread, and Coco-Cola soft drinks -- for seven weeks. Yep, seven weeks of all you can eat. 

The passes, costing $100 each, sold out in a whopping 45-minutes on Monday, the restaurant chain shared. And individuals have the option to dine at the restaurant as frequently as they want within the time period of Sept. 22 through Nov. 9. 

More from Fitbie: The 7 Worst Pasta Dishes in America

"What we're trying to do is get some attention," says Jay Spenchian, executive vice president of marketing. "It's sure to provoke a reaction."

According to the restaurant, there are around 150 combinations of pasta, sauce, and toppings, which makes that lots of dishes to try out between now through Nov. 9. 

While all-you-can-eat, every day, for seven weeks may not be your thing, dropping into Olive Garden on occasion doesn’t have to mean a blow to your waistline. Here are some lighter fare options that are still big on taste, but easy on calories and fat content.

Garden-fresh salad without croutons: 110 calories, 9 g fat, 1.5 g saturated fat, and 680 mg sodium

Rotini Primavera: 500 calories, 13 g fat, 1 g saturated fat, and 950 mg sodium (Bonus: It's gluten-free!)

Add grilled chicken to your salad or pasta: 140 calories, 4 g fat, 1 g saturated fat, and 190 mg sodium. Add grilled shrimp for 50 calories, 0.5 g fat, and 430 mg sodium

Herb-grilled salmon: 520 calories, 32 g fat, 6 g saturated fat, and 500 mg sodium

Calamari (create a sampler portion): 340 calories, 22 g fat, 2 g saturated fat, and 650 mg sodium

Chicken Fingers (create a sampler): 220 calories, 11 g fat, 1 g saturated fat, and 430 mg sodium

UP NEXT: 7 Reasons You NEED to Eat Carbs

11 Stages of Being Sore After a Workout Blog entry Tue, 09 Sep 2014 16:59:16 -0400 Fitbie
sore back from working out

There's nothing like that high you get after a really solid, sweaty workout. More often than not, that feeling of accomplishment and self-satisfaction takes you straight through the day 'til your head hits the pillow. 

More from Fitbie: 50 Thoughts Every Woman Has When She Wakes Up Early to Workout

But that's not the only thing that could stick with you post-sweat sesh. Yep, we're talking about muscle soreness. That hurts-so-good feeling lets you know that yes, you're really working those tris, hamstrings, and glutes, and it's awesome ... until it's not.

We know you can relate. Check out these 11 stages of workout soreness.

Stage 1:
When your kickboxing instructor tells you that your high kicks are the best in the class, you channel your inner Laura Croft and give her everything you've got. 

Stage 2:
When you walk out of that class, you instantly know what's on the horizon: You are going to FEEL those kicks. It's much more fun to anticipate a second date or a visit from the Tooth Fairy than delayed onset muscle soreness. 

Stage 3:
You wake up the next morning, and you know it's there before you even move an inch. To say you feel like you got hit by a truck, well, that's the understatement of the century. 

Stage 4:
Your first step towards the bathroom hurts. Is this what childbirth feels like?

More from Fitbie: 10 Signs You're In Love With Your Workout Class Instructor

Stage 5:

Changing clothes is like going through an obstacle course. Putting on a T-shirt requires lifting your arms above your head, but lifting your arms above your head makes you think they're going to fall off. You contemplate leaving the house sans bra, in the clothes you slept in. 

Stage 6:
Getting down the first set of stairs is like conquering a marathon -- except at least when running a marathon, you have some super motivating playlist. And speaking of running, maybe you just won't ever exercise again it. 

Stage 7:

You somehow make it to work. When you drop your pen on the way to a meeting, you have to ask your colleague if she wouldn't mind picking it up for you, because you literally cannot bend down that far. *BLUSH*

Stage 8:
You make a quick trip to the grocery store on your way home from the office, and of course the cereal you love is only on the top shelf. OF COURSE. You leave without your cereal, your head bowed down in sadness.

Stage 9:
You wake up the next morning eager to put yesterday behind you, but -- is this for serious? -- YOU ACTUALLY HURT MORE.

Stage 10:
Towards the end of the day, the more you move, the less it hurts. There is a light at the end of the tunnel, and it's walking in heels without looking like a wounded fawn.

Stage 11:
Finally, you're back to feeling like a boss. When your favorite kickboxing instructor asks for more oomph, you take a deep breath, shudder, and then go for it.

UP NEXT: The Ultimate Sports Bra Guide for Women With Big Boobs

Emily Abbate
Expert Tips for Living a Healthy Lifestyle on a Budget Blog entry Mon, 08 Sep 2014 17:21:19 -0400 Fitbie
overweight woman

Usually bad news requires you to sit down, but we're suggesting you stand up this time around. According to the latest report released from Trust for America's Health and the Robert Wood Johnson Foundation, obesity rates are once again on the rise. Rates have increased in six states including Alaska, Delaware, Idaho, New Jersey, Tennessee, and Wyoming, and decreased in none. Tied for the most obese states? Mississippi and West Virginia. And perhaps the most alarming tidbit: Nine out of 10 of the unhealthiest states are in the south.
More from Fitbie: The Secrets to Boulder's Slimmest-City Status
The reasons cited for this unhealthy trend, says Jeff Levi, executive director of Trust for America's Health, are "a one-two punch of our worsening eating habits and lack of exercise, thanks to an increase in fast-food outlets, low accessibility of affordable healthy foods in many neighborhoods, and the numbers of hours we spend sedentary." 
The question arises: How is it possible to move more and eat less on a budget, especially when it's difficult to afford healthier food options, a gym membership, or both? Good news: If your biggest problem sticking to a healthy diet is in your budget, Rachel Begun, MS, RDN, has the solution. 
Problem: Eating 'out' too often
Solution: Meals eaten at restaurants, both fast food and wait service, contribute significantly more calories than meals made at home. To save money while also saving calories, brown bag your lunches and make as many dinners at home as possible.
Problem: Fresh fruits and vegetables are too expensive
Solution: Fruits and vegetables are the most nutrient dense foods you can eat, meaning they offer a bounty of nutrients for very few calories. When fresh produce is out of your budget, don't hesitate to rely on dried, frozen or canned options, as they can be just as nutritious as fresh. Just be sure to choose options without added sugars, salt and other unwanted ingredients. 
Problem: Out of control snacking or too much on-the-go eating
Solution: We are a snacking nation, meaning most of us eat many of our eating occasions are on the go. While pre-packaged snacks may be more convenient, they are expensive and many are not the most nutritious options. Take a few minutes out of your day to make your own snacks and bring them with you. You'll save money and calories, while getting the nutrients your body needs rather than empty calories.
More from Fitbie: 15 Healthy Grab-and-Go Snacks
If the problem is a lack of access to a gym because of high prices, Bryan Krahn, CSCS, NYC-based personal trainer, online coach, and fitness blogger, says not to stress. His 5 suggestions for a cheap workout, no payment required include:
1. Walking: A 30-minute walk around the block is great low impact, low cost exercise. 
2. Shadow boxing: You may feel like you look silly, but that's not the point here. Invoke your inner Floyd Mayweather and alternate 2-minute "rounds" of throwing punches with 60 seconds of rest. 
3. Running stairs or hills: A killer cardio workout that's great for developing lower body definition. Plus, it's a lot more entertaining than a steady pace for 20 minutes at a time. 

4. Playground fun: Most playgrounds have high bars and parallel bars. That means chin-ups, pull-ups, muscle-ups, dips, and leg raises. 
5. DIY Bootcamp: You don't need a fitness instructor yelling at you to perform burpees, jumping jacks or mountain climbers. Vary the duration and/or speed of the workout to mix it up and keep it challenging.
UP NEXT: Do You Have to Be Rich to Be Healthy?

Allie Burdick
5 Simple Tricks to Move More During Your Work Day Blog entry Mon, 08 Sep 2014 17:40:21 -0400 Fitbie
Women in business clothing

Let's face it: when you're a "desk jockey," getting up throughout the day can be a real challenge. But new research once again tells us just how important it is to move on the regular. According to the British Medical Journal, reducing the amount of time you spend on your tush may extend your lifespan. How so? According to researchers, longevity and a healthy lifestyle have been linked to telomere length. The British Medical Journal study found that reducing sedentary activity appears to lengthen telomeres, which sit on the end of chromosomes and stop them from "fraying" or clumping together. 

Think of it this way: Telomeres play a role similar to the plastic tips on the end of shoelaces. The longer the telomere, the less chance chromosomes have from "fraying." Non-fraying chromosomes means better protected DNA storage, and better protected DNA storage means a longer life. 

More from Fitbie: Move More, Feel Instantly Better About Your Looks 

"[Sitting] doesn't burn any calories", says Dr. Jonathan Rich, DO, internist at Mercy Medical Center in Baltimore, Maryland. "You'll have an atrophy type situation with your muscles. Muscles stay in one position until they get real stuff. There's also an increased risk for heart disease and heart attacks." 

"If you sit all day and then you exercise, even the exercise you get is not nearly as effective because you've been sitting all day," says Rice. But, there are little things you can do to help. 

He recommends a standing desk, and even uses one himself. "I've found that it keeps more awake. It keeps you more alert and more active." 

If getting a standing desk is just not possible for you, don't despair. "It's the little things that add up throughout the day," says Rice. Check out his 5 other get-moving tips:

1. Get up at least every hour. If you're in the office and you need to send someone email, get up and walk over to them instead. The face-to-face communication won't hurt you, we promise. 

2. Take the steps to lunch instead of the elevator.

3. If you're on the phone, stand up, and take the call. Just make sure to do it in a quiet area, as to not distract other coworkers. 

4. Park your car further away than you normally would and walk. Those extra steps in the morning and post-work will keep you alert and help you get your wheels moving for the next part of your day. 

5. Get a pedometer and count your steps. Start a competition at work to see who can get the most steps. For the bosses: Consider offering a reward at the end. There's nothing like a little healthy in-office competition. 

UP NEXT: 4 Motivating Tricks to Move More Daily

Celebrity Trainer David Kirsch Says to Face Your Fear of Failure Blog entry Tue, 09 Sep 2014 10:57:17 -0400 Fitbie
David Kirsch

Celebrities often appear flawless, sporting super-shiny locks, movie-ready makeup, and, of course, bodies toned to perfection. Superhuman stars like Jessica Alba and Heidi Klum have even been known to grace the red carpet looking as trim and fit as ever, mere months after giving birth.

So how do they do it? Sure, they aim to eat well and exercise like the rest of us, but most celebs also enlist top-notch personal trainers to help them reach their fitness goals.

More from Fitbie: How to Think Like a Winner to Reach Your Goals  

Luckily, for us regular-carpet walkers, we were able to talk with celebrity trainer David Kirsch about how to start a fitness program (and stick with it), no matter how many figures in your salary or followers on your Twitter account.  

During his impressive career, Kirsch has helped to shape the bodies of svelte and sculpted stars like Anne Hathaway, Kate Upton, and Heidi Klum. Along the way, he also founded David Kirsch Wellness and New York’s Madison Square Club, and has authored several books and fitness DVDs. Recently, as a single father of twin girls, Kirsch has even ventured into family and child nutrition and wellness.

Listen in as we chat with this week's #MondayMotivation about his personal wellness journey and workout routine:

What's the best advice you can offer for those just starting a fitness program or active lifestyle?
It’s all about achieving harmony of mind, body, and spirit. It’s not only about working out, it’s also about what you put in your body (and vice versa). And you need to be goal-oriented, but you also want to set up a plan with realistic goals. Set attainable goals and stick to them. If your goal is to lose 20 pounds in a week, you’ll become discouraged and you won’t stick to your workout plan. Take it slow, and soon you’ll find that (this comes from a good friend of mine) “your old ceiling will be your new floor.”
What's the biggest misconception about trainers?
Trainers will help you lose weight fast. A lot of people think that once they get a trainer, they will drop the pounds quickly, but this process is a slow and gradual one that takes time. Trainers aren’t magicians. They provide direction and focus for YOU to help yourself. They make sure your form is correct so you don’t get injured. They push you when you're tired, make sure you stay hydrated, and make sure you see the results you want. 
When did you start your personal healthy living journey? Did you always lead an active lifestyle?
I actually received a degree in law, but had always had a passion regarding health and nutrition, and overall wellbeing. I wanted to continue my personal quest to keep my body, mind, and spirit in harmony. This passion is what spurred me on to do what I am doing today. 

More from Fitbie: U.S. Open Champ Sam Stosur Shares Her Diet and Fitness Tips 

What was the biggest challenge you faced when you first started, and how did you overcome it?
The biggest challenge I faced when I started was my own fears of failure. As I wrote in Sound Mind Sound Body, fear of failure can be quite disabling and paralyzing. The more I got immersed in training, wellness, and spirituality, the less fearful I was. I challenged myself as I challenge my clients and the result was quite empowering.

What are 3 songs on your workout playlist that are your guilty pleasure?
I’d love to say I have a playlist, but most often I prefer to train without music. I prefer to connect to my breathing and use my mind to power through my workouts.

What's your typical workout routine like?
There is nothing typical about my workouts. I do a 45-minute or 1-hour circuit workout 5 days per week. The workouts are high intensity with lots of legs and abs thrown in. I am not looking to get bigger, rather to maintain and remain heart-healthy.

What workout do you absolutely despise?
I can’t say I despise any workout. However, there are workouts that I find more interesting and productive for me. I don’t believe in a “one size fits all” approach to exercise, so I do feel that the workout has to be right for your body type and fitness objectives.

What's your favorite workout? Do you prefer cardio or strength training?
My favorite workouts are high intensity circuit workouts. I like to combine 5 or 6 exercises -- burpees, walking lunges, Spiderman pushups, stability ball knee tucks, and planks. I change the circuits up every day.

What's your go-to post-workout snack?
My favorite “go to” post workout snack varies. I like my protein shakes and Kirschbars, and also like an apple with almond butter.

What did you eat for breakfast today? 
A cup of steel cut oatmeal and a David Kirsch Protein Shake mixed with David Kirsch Super Greens.

How do you use social media to interact/help others?
I am very active on social media -- Twitter, Facebook, Instagram, and Pinterest -- where I post workouts, inspirational/motivational messages, recipes, fitness and wellness tips, and parenting tips. I also write regularly for the Huffington Post on wellness, lifestyle, and parenting.

Follow Kirsch on Twitter, Facebook, Pinterest, and Instagram.

Are you a nutritionist, food blogger, or fitness expert with a large social media following? Email us at or Tweet us @Fitbie using the hashtag #MondayMotivation to be featured as our next Fitbie Spotlight.

UP NEXT: Pro Runner Lauren Fleshman Says Marathons Aren't Everything 

Kayda Norman
Fitbie Find: Under Armour Perfect Flow Headband Blog entry Sat, 06 Sep 2014 10:00:28 -0400 Fitbie
Under Armour Headband

We bragged about Under Armour's headbands once before, and we're back to do it again (and this time, on a budget). This week's #SaturdaySaver, the Under Armour Perfect Flow Headband. With a silicone underside, the headband stays put unlike a lot of other options on the market. And with cute pleating for a sleek look and ventilation throughout for added breathability, this fit accessory is a must buy.

Was: $19.99
Now: $10.97

UP NEXT:Just 5 Minutes of Running a Day Can Change Your Life

Emily Abbate
How Much Water Do You REALLY Need? Blog entry Fri, 05 Sep 2014 14:42:04 -0400 Fitbie
woman drinking water

We hear it often: hydrate, hydrate, hydrate. But after two high school athletes died recently from consuming too much H20, the necessary question arises: Is there such a thing as being overly hydrated? Indeed there is, but fortunately, it's not all that common. That thing is called hyponatremia, and it's a condition that can happen when too much water dilutes your body's sodium level to a dangerously low place. 

More from Fitbie: Drinking 10 Cups of Water a Day Is Really Hard (And Totally Worth It!) 

Is it easy to over-hydrate? No, it's not. But at the same time, it's important to know where to draw the line, and how much fluids you should really be consuming during the average day. Use these expert guidelines to gauge how much water is the right amount:

1. 8 glasses is a guideline, not a mandate. Most of us have heard we should drink eight, 8-ounce glasses a day. For the most part, that’s a simple and solid standard if you’re not sick, it’s not sweltering outside, or you’re not training for an Iron Man. But not all of it needs to come straight out of the faucet. According to the USDA, 20 percent of the water we consume comes from foods, not beverages. You can up that amount by consuming more juicy fruits, soups, and water-filled veggies like cucumbers and celery. 

2. Drink it before, during and after rigorous exercise. "Drink 20 ounces of fluid an hour before exercise to give it time to circulate throughout your body," says Leslie Bonci, R.D., Director of Sports Nutrition at the UPMC Center for Sports Medicine. To maintain good hydration throughout your workout, shoot for 14 ounces of fluid an hour if you don’t sweat a lot, and 20 per hour if you’re the type that finishes your workout sopping wet. 

3. It doesn’t have to be H2O to count toward your daily quota. Other non-alcoholic and uncaffeinated beverages, like herbal teas and sports drinks, count toward your daily quota too -- welcome news for those of us who find H2O total snooze. And the USDA reports that even an occasional cup of coffee or a beer contributes positively to your total water intake

UP NEXT: 12 Ways to Make Water Less Boring 

The Green Food That Crushes Cravings, Plus More Hot Health Headlines Blog entry Mon, 08 Sep 2014 17:34:34 -0400 Fitbie

Leafy greens are one of the few foods health experts agree on when it comes to a healthy diet, but it turns out they not only add important nutrients to your plate, but may also make it easier to dismiss that office pastry plate. A new study finds that spinach extract can kill cravings and help you slim down. [Rodale News

Paleo, Atkins, South Beach, Weight Watchers -- which one's the best? None of them! Well, uh, all of them, actually, according to a new study that found that when it comes to weight loss, adherence to your eating plan is more important than its name. [Fitbie]

Fitness fans are no strangers to the hurts-so-good aftereffect of a particularly challenging workout, but ever find yourself feeling MORE sore from Saturday's sweat session on Monday than you were on Sunday? This report on delayed onset muscle soreness explains why. [Women's Health

We don't know about you, but we're always curious about the eating habits of diet and fitness pros. Share our fascination with what other people eat (and drink)? Then you'll dig this round-up revealing how some top health experts take their coffee. [Greatist]

A few months back we reported on Kate Hudson's awesome diet 'tude, and this week the rom-com queen reminded us why we love her when she publicly slammed eating disorder rumors and highlighted the importance of self-love and body acceptance in Red magazine. [Fitbie]   

UP NEXT: The Benefits of Prenatal Yoga

Cathryne Keller
My Journey to the New York City Marathon (VIDEO) Blog entry Fri, 05 Sep 2014 13:26:57 -0400 Fitbie
Emily Abbate

I remember a time I couldn't even fathom running a full mile. Just the thought of moving at that quick pace for more than 30 seconds frightened me. I remember my first half-mile sprint, and collapsing afterward into the dewy grass below, winded. The first time I ran a mile in under 10 minutes, I definitely remember that. And that first mile I completed striding next to someone else. The moment the treadmill showed 3.0 miles on the dimly lit screen, it was 8 p.m. on a Tuesday night after a day at the beach with sunburns still stinging my cheeks. My first 5K. My first half-marathon: 2:43:33. My last half-marathon: 1:49:17.

More from Fitbie: Just 5 Minutes of Running a Day Can Change Your Life

Running hasn't been something that I learned to do well overnight, but these days, it's my escape. My stress relief. My "me" time. After completing my first full marathon in October 2013, I couldn't have been more elated when offered the chance to run the 2014 TCS New York City Marathon on November 2, 2014.

My goal? To share my experience from first training run to crossing that finish line with you, our readers here at Fitbie. From proper nutrition and gear to training strategies and my personal emotions through the 12-week training plan -- my hope is to enable even the most beginner of beginner runners to make it a part of their life. Whether you're looking to run a 5K, 10K, half-marathon, or beyond -- follow along with my journey and check out the first installment of our marathon video series below. 

Trust me, it's going to be a fun ride. 

New Fit video page

UP NEXT: A Beginner's Guide to Running a 10K

Emily Abbate
The Playlist That'll Amp Up Your Next HIIT Workout (LISTEN) Blog entry Fri, 05 Sep 2014 10:46:26 -0400 Fitbie
woman doing pushups

Every week Fitbie is featuring rad playlists from rad fitness instructors. This week, Grokker trainer Kelly Lee shares hers with us. 

"I use a playlist like this one specifically for the HIIT workouts that I lead and that I do on my own, [both when] I train in person and [when I] lead a new online group class feature on Grokker," says Lee. "It’s just as important to have a great playlist for your at-home workout as it is for a group class. That’s why no matter the situation, I make sure to always add that power song, especially at the end, to help get through the toughest part of the workout."

Want to tackle one of Kelly's workouts from the comfort of your own home? Click on over to her Grokker profile for beginner HIIT, advanced core, suspension training, and lots of other workout videos. 

UP NEXT: The Playlist That'll Amp Up Spin Class

Emily Abbate
The Benefits of Prenatal Yoga Blog entry Fri, 05 Sep 2014 09:35:35 -0400 Fitbie
Yoga Mat

Mila Kunis has been sporting more than just a baby bump these days. She's also been seen in her fair share of yoga gear around Los Angeles. The Black Swan star was spotted celebrating her 31st birthday in black shorts and a tight black tank Thursday with a maternity yoga class.

Science says that Kunis has the right idea: One recent study revealed that yoga is the key to calming expectant moms' stress levels. San Francisco-based yoga instructor Rebecca Hersh agrees, saying that a few downward dogs can do a whole lot of good. 

“Preparing for childbirth is like preparing for a marathon," says Hersh. "Just like you would train for a marathon, you should train for a birth of a child."

Hersh lists a whole slew of benefits to adding yoga to your weekly routine before birth. Among them, practicing yoga can open up the hips and shoulders and keep your arms strong, as well as remain more in touch with the body, even after birth, enabling a new mom to know when it's critical to take time for herself. Hersh also notes that attending regular classes can make it easier for you to get back into a post-pregnancy routine, and women who take the class can keep their muscles toned straight through pregnancy -- just look at Kunis!

To practice at home, Hersh recommends the following 3 poses for expectant moms:

1. Squats
Performance note: These are active squats where you inhale with wide legs and then squat. 
The benefit: Key to opening the hips and strengthening the important pelvic muscles. 

2. Tree Pose
Performance note: Fixate your gaze on one point to keep your balance.
The benefit: Aids in strengthening your core, a key concern of many pregnant women. 

3. Downward Dog
Performance note: Try to lean back into your heels to really lengthen your body and stretch the calf muscles. 
The benefit: Yoga’s most well-known pose can help stretch your legs, strengthen arms and keep your blood flowing.

UP NEXT: 5 Fit Pregnancy Tips for Expectant Moms 

Fitbie Find: Brooks Ombre Collection Blog entry Fri, 05 Sep 2014 12:54:46 -0400 Fitbie

In the sneaker world, it's super easy to find a pair of boring white sneakers. You know, the kind your mom rocks? Not that there's anything wrong with that, but sometimes you just need something that makes a statement. And hey girl, we're with ya! That's why we have a total crush on the recently launched Brooks Running Ombre Collection, today's #FitbieFind.

The limited edition ombre style give the Brooks line a refresh, and is available on a slew of the women's (and men's!) classic models including the Glycerin 12, the Ghost 7, the Ravenna 5. and the Adrenaline GTS 14. (Check out reviews of some of these models in our Ultimate Beginner Sneaker Guide.)

What else we love:
• Prices ranging from $110 to $150
• Four different color combinations

The Details: Brooks Ombre Collection, $110 to $150, Sports Authority, Finish Line, Zappos, and other specialty running stores

UP NEXT: A Beginner's Guide to Running a 10K

Emily Abbate
Barre3 Had Me Shaking in My Bare Feet Blog entry Thu, 04 Sep 2014 16:06:43 -0400 Fitbie

As I’ve mentioned before, I’ve never been much of a dancer, and ballet is no exception. Even as a child, I somehow managed to be one of the few little girls in my neighborhood who wasn’t forced into taking ballet classes. But I must admit, after watching movies like Save the Last Dance and Center Stage, I couldn’t help but feel envious of my tutu-wearing peers. So when I heard that Barre3 was coming to New York City, I knew it was time to fulfill my childhood fantasy and hit the studio.

More from Fitbie: 5 Leg Toning Moves to Banish Cellulite

The gist: Created by fitness expert and Love Your Lower Body author Sadie Lincoln, barre3 combines ballet, Pilates, and yoga to build a long and lean dancer’s body. Originally started in Portland, Oregon, barre3 even has celebrity clout (it’s Madonna’s favorite workout!).

The workout includes a series of isometric holds and small one-inch movements that help burn fat and build muscle. Besides the ballet barre, expect to incorporate light weights and a barre3 core ball into your workout.

Wondering what the “3” means? It represents the balance of a healthy body, clear mind, and positive spirit.

More from Fitbie: A Beginner's Guide to Barre (CHECKLIST)

The experience: I’d been warned that barre workouts could be intense, so I was relieved when we started out with some basic yoga moves, like cat cow. After our initial stretching, we launched into a series of planks, squats, and push-ups. And of course, throughout the hour workout we did a bunch of exercises where we only had to move an inch -- over and over again.

Those tiny movements may not look as impressive as lifting a heavy barbell over your head, but trust me, you work just as hard. Not only was I sweating during barre3, I was shaking uncontrollably!

While I knew barre would work my legs and core, I wasn’t expecting a strength training segment dedicated to arm exercises. For a portion of the class, we did a series of arms movements using one to two pound weights, which, believe me, get heavy fast.

We ended class with some ab work, using the barre3 ball. To my pleasant surprise, the ball was used to make otherwise difficult Pilates exercises easier -- but still managed to give you all the same benefits of the original moves.

My take: This workout left me exhausted and seriously sore the next day, but I could also feel myself getting stronger from this workout. I’d love to incorporate barre3 into my workout routine as an alternative to a standard strength-training session. The class was definitely hard, but not so difficult that I felt like I couldn’t keep up. Plus, modifications are offered for each move, so you can make it as hard or as easy as you want.

Can’t make it to a studio? Sign up to watch the workouts online or order Sadie's Love Your Lower Body DVD!

UP NEXT: Beginner CrossFit Class BX Had Me Seriously Sweating


Kayda Norman
How to Pick the Perfect Diet Plan Blog entry Thu, 04 Sep 2014 15:10:45 -0400 Fitbie
woman struggling on diet

Weight Watchers, Atkins, South Beach ... oh my! With all the diet plans out there, how's a woman to weed through the flavors of the month and find the one that really works? It turns out, according to a new study, it doesn't really matter.

Researchers analyzed data from over 50 trials and more than 7,000 dieters and found that significant weight loss was possible with any low-carb or low-fat diet. They also found that, in fact, the differences between diets were very small. Their recommendation? As long as long as you can actually stick with a diet, any one will do. For example, the Atkins diet resulted in about a 4-pound greater weight loss than the Zone diet after six months -- a difference researchers said was negligible, despite the vast differences in approach.

More from Fitbie: 8 Rules for Low-Sugar Diet Success

"This brings us to the dirty secret of the very profitable diet industry: Everything works," said Lou Schuler, author of The Lean Muscle Diet. "If someone believes it will work, it probably will because these diets all have the same basic underpinnings." 

According to Schuler, almost every fad diet will make you stop and think about everything you eat, prepare your own meals,and stay away from processed foods that can pack on pounds. "By eliminating highly processed foods, you eat foods that are more filling and satisfying, with more protein, fiber or both," he added. "You lose weight, not because of some magical hormonal interaction, but because you're eating less food."

So if they are all capable of achieving the same outcome, how do you navigate the waters to find the diet that's right for you? Schuler recommends asking yourself these five questions:

1. What's your weakness? Maybe it's carbs (Atkins and South Beach fit the bill here) or grains and dairy. (Hello, Paleo!) Whatever it is, Schuler advises to go after the biggest target and the pounds will melt away -- fast.

2. What's your strength? If you like to dig into data and crunch numbers, a plan with quantification like Weight Watchers might be a good match.

3. Do you like working out? "If so, you'll probably do best with a diet that's designed to work in tandem with a training program," Schuler said, like his Lean Muscle Diet which combines a higher-protein diet with challenging workouts to build muscle and stay lean.

4. What feels right? "For a lot of people, it's a vegan diet, or one that's extremely low-fat, like Ornish," Schuler said. "Belief, I think, plays a huge and underrated role in the success or failure of a diet. Or a workout program, for that matter."

5. Who should call the shots? If you want someone else in the driver's seat, a plan like Jenny Craig might be your best bet. The study results even found that Jenny Craig devotees lost more weight at 12 months than they did at six -- "The other diets were the opposite," said Schuler. "People lose the most weight in the first few months, and after a year typically gain back a pound or two."

UP NEXT: 7 Foods Missing From Your 'Healthy' Diet

Gisele Bundchen Is NOT Messing Around (VIDEO) Blog entry Fri, 05 Sep 2014 14:49:22 -0400 Fitbie
Gisele Bundchen

Those legs. That body. The long, flowing locks of hair. Gisele Bundchen has got to be one of the hottest women on the planet. Today, Under Armour released a new ad campaign featuring the leggy supermodel in a new light -– a butt-kicking boxing machine. The wife of NFL quarterback Tom Brady is shown round-house kicking a heavy bag while social media comments about her stream in real-time on a blank background. Check it out:

Seeing her in this new light is refreshing -- forget #NYFW, this woman is training for L-I-F-E. Bunchen also joins other big names including Lindsey Vonn, Sloan Stephens, Kelley O'Hara, and Brianna Cope as the face of the company's "I Will What I Want" campaign. In honor of strong women everywhere, we wanted to send a shout out to chicks who are paving the way for women. Check out 6 other upcoming, inspiring female athletes that have nailed prime sponsorships and inspire us to be better, both at the gym and on the street: 

Name: Paige Claassen
From: Estes Park, Colorado
Sport: Rock climbing
Sponsor: Marmot
Age: 22
Why She’s Rad: Paige has been climbing competitively around the world since she was 9 years old. She made the first female ascent on routes such as the Grand Ole Opry (5.14b/c) at the Monastery in Colorado and Motley Crux (5.14a) in Deep Creek Washington. Her most recent project, Lead Now, allowed her to collaborate with the production company Louder Than 11 to create climbing videos all around the world to generate attention for non-profit initiatives that support women and children.

More from Fitbie: Kate Hudson’s Not Annoying Diet Advice

Name: Lolo Jones
From: Des Moines, Iowa
Sport: Olympic athlete, hurdler, bobsled
Sponsor: Asics
Age: 32
Why She’s Rad: Lolo can do it all. She competed in track and field in the 2012 Summer Olympics, then made the bobsled team for the 2014 olympics. (How cool is that?) Soon you'll be able to catch her cha-cha-ing toward the mirror ball trophy on Season 19 of Dancing with the Stars

More from Fitbie: Fitness Tools Used by Top Athletes

Name: Misty Copeland 
From: Kansas City, Missouri
Sport: Soloist for the American Ballet Theater
Sponsor: Under Armour
Age: 31
Why She’s Rad: To Misty, age is nothin' but a number. She took up the art of ballet at the age of 13, considered old for anyone planning on turning into a professional ballerina. She broke the mold over and over again and is now a soloist at the American Ballet Theater in New York City, soon to be the first African American woman to take the lead in Swan Lake

Name: Stephanie Gilmore
From: Murwillumbah, Austrailia
Sport: Surfer
Sponsor: Roxy
Age: 26
Why She’s Rad: After discovering surfer at the age of 10, Stephanie has become a five-time world champion surfer and racked up 32 elite World Tour victories. (What we really want to know is where she stores all of these trophies!) She’s been named ESPN's Female Action Sports Person of the Year in 2011 and won the Laureus World Sports Award in 2010, the most prestigious award in action sports worldwide. When she’s not in the water she travels, plays guitar, and focuses on giving back.  

Name: Gretchen Bleiler
From: Toledo, Ohio 
Sport: Snowboarding
Sponsor: Oakley
Age: 33
Why She’s Rad: After growing up in the mid-west her family moved to Aspen at the age of ten where she then learned how to board. She says she fell in love with snowboarding because it brought a sense of adventure, freedom, and creativity to her life. Twenty-three years later, she’s has a laundry list of awards and medals, and her own women’s snowboarding collection with Oakley. 

Name: Coco Ho
From: North Shore, Oahu 
Sport: Surfing
Sponsor: Volcom
Age: 23
Why She’s Rad: Voted top three fan favorite in Surfer three years in a row, this chick has over 25 surfing awards and is growing in popularity since her feature in the ESPN Body Issue this past year. A native of Hawaii, she’s been surfing since she was a kid and comes from a family of pro-surfers. 

UP NEXT: 8 Naughty Celebrity Diet & Exercise Confessions

Don't Let Painful Inner-Thigh Chafing Ruin Your Workout Blog entry Wed, 03 Sep 2014 16:30:52 -0400 Fitbie
Thigh Chafing

Q: "Every single time I run more than one mile or spend too long on the spin bike, I get the most uncomfortable bumps on my inner thighs. Is there anything I can do to prevent this? I want to keep going, but my inner-thighs are on fire!" -- Anonymous

More from Fitbie: Your Ultimate Guide to Chafing

A: "There's not much to be done with chafing once it's occurred," says Mark Remy, author of The Runner's Rule Book. "Mostly, it needs time to heal."

The good news? If you act before it has occurred, you could save yourself a whole lot of pain. Opt for Body Glide or Vaseline. By putting either of these lubricants on the skin where friction is a concern before activity, you'll avoid extra friction associated with the painful rubbing that causes those icky bumps. 

UP NEXT: 10 Signs You're In Love With Your Workout Class Instructor

Kate Hudson Slams Eating Disorder Rumors in a Way We Can Appreciate Blog entry Wed, 03 Sep 2014 15:12:02 -0400 Fitbie
Kate Hudson

Just when we thought we couldn't love Kate Hudson more, she stands up once again as a good role model to young women, saying she wants to promote body confidence. The actress recently squashed rumors of an eating disorder in the October issue of U.K.'s Red Magazine.

"I won't have girls -- even if it is just one or two who care -- thinking that [I have an eating disorder]," said Hudson. "It is a serious sickness, not something to plaster on the cover of a magazine. And I am the opposite."

More from Fitbie: Mirror, Mirror: Musings on Body Image Straight from the Dressing Room

After gaining 70 pounds during her first pregnancy, the mom of two realized how important it was to feel loved during that time despite her size.

"I want girls to love themselves," she says. "I want them to feel good about who they are ... The thing is, I'm lucky because I was loved [during that time]. But I have seen so many young women who can't feel good about themselves because they just don't have that love."

Loving yourself and good body image definitely go hand-in-hand. And of course -- Hudson's not the only celeb speaking out when it comes to feeling good about your body. Here are quotes from four other celebs who have the right body attitude and confidence we can admire:

America Ferrera: "Take your time and your talent and figure out what you have to contribute to this world … and get over what the hell your butt looks like in those jeans!"

Katy Perry: "I'm okay with having bad dance moves. I'm okay with having horrible lower teeth. That's what makes me me, and for some reason it's worked out all right."

Kim Kardashian: "I'm not perfect. I have cellulite, so what."

Beyoncé: "The most alluring thing a woman can have is confidence. You can be beautiful but if you're not secure in yourself, you don't come across as sexy. You have to feel good about yourself to make others feel good about you. Don't focus on the bits you don't like. Look at yourself in a different way and work out what it is you do like."

UP NEXT: Talk Yourself into a Better Self Image

10 Signs You're in Love With Your Workout Class Instructor Blog entry Wed, 03 Sep 2014 13:51:55 -0400 Fitbie
good looking personal trainer

There's no denying it: Some fitness instructors are just easy to fall in love with. They play amazing music, get you psyched to work hard, and push you to do your best. Of course, nine times out of 10, their good looks don't hurt either. 

Think you've got a serious gym crush? Check out these 10 signs you're in love with your instructor:

1. You count down the days to your sweat session. It's Wednesday and you don't go to bootcamp until Friday, but your after-work gym bag is most definitely already packed. 

2. You worry about what you wear to class. Roughly 99 percent of the time, you exercise in whatever is on top in your dresser drawer, but when you know you're seeing Mr. Abstastic? There you are, digging to the bottom, looking for those booty-lifting Under Armour capris. 

3. You are NOT OK when someone takes your prime spot in class. You picked that location for the amazing view of and awesome access to your instructor. When someone who has no clue about your "relationship" takes it from you, you get heated.

4. You need at least two demos to understand how to do each move. The first time, you're too focused on his biceps to get the full gist of what's going on. 

More from Fitbie: 8 People Who Should Have Their Gym Memberships Revoked (PHOTOS)

5. The man who shows up in your dreams each night to whisk you off on a romantic getaway is often Ryan Gosling -- and is just as frequently your instructor.

6. You follow your instructor on all sorts of social media. He could tweet about his love for even the most evil 'Bachelor in Paradise' villain, and you'd still 'favorite' it.

7. You get excited for the most taxing workouts. 40 burpees? Not a problem. 

8. You know when your instructor is on vacation. And when he's off, you debate not going to work out since he won't be there—but then you realize you want to look just as good when he comes back. 

More from Fitbie: What It's Really Like Working Out With Big Boobs (PHOTOS) 

9. You linger after class. You won't skip an opportunity to trade small talk post-workout—but first you run to the mirror to re-do your messy bun.

10. You never miss a sweat session. If a gym crush is what it takes to get your rear into gear? Then so be it. You look good with or without this hunk on your arm.  

UP NEXT: 58 Thoughts Every Woman Has at the Gym 

Emily Abbate
Low-Carb Diet Is Better for Weight Loss and Heart Health, Study Says Blog entry Wed, 03 Sep 2014 12:47:08 -0400 Fitbie
bacon and eggs

The low-carb vs. low-fat debate is nothing new, but a game-changing new study could settle the diet dispute once and for all: Research published in the journal Annals of Internal Medicine found that cutting down on carbohydrates could help you lose more body fat and have fewer cardiovascular risks compared to a low-fat diet.

More from Fitbie: 10 Rules for a Healthy Low-Carb Diet  
Researchers at Tulane University recruited a racially diverse group of 150 men and women, who were assigned either a diet which limited carbs or fat, but not overall calories. After one year, the low-carb participants lost about 8 more pounds, on average, than the low-fat dieters. What's more, they also showed greater improvements in lean muscle mass (without changing their fitness routines), and greater reductions in body fat and other heart disease risk factors. 

More from Fitbie: Is Counting Calories a Total Waste of Time?
“To my knowledge, this is one of the first long-term trials that’s given these diets without calorie restrictions,” Dariush Mozaffarian, dean of the Friedman School of Nutrition at Tufts University, told the Boston Globe. “It shows that in a free-living setting, cutting your carbs helps you lose weight without focusing on calories, and that’s really important because someone can change what they eat more easily than trying to cut down on their calories.”
Of course, an absence of carbs doesn’t automatically make a diet healthy and nutritionally sound -- an all burger and Brie plan probably won't do your body any favors. So if you're going to give low-carb a go, how do you make sure you're keeping your weight down while keeping your nutritional value up? We turned to New York City-based registered dietician Laura Cipullo for some answers: 
“The positive effects of a low-carbohydrate diet at about 40 grams per day vs. a low-fat diet are not so surprising,” says Cipullo. “Most people already know that the Mediterranean diet (40 percent of calories as mostly unsaturated fats) is heart protective and helps to decrease waist to hip circumference.”

Her best lower-carb advice: Make sure most of your dietary fat comes from foods higher in monounsaturated fats, like olive oil and nuts. Need some Mediterranean inspiration? Cipullo's favorite low-carb small plates include:
Mixed olives with pickled veggies
Olives have dozens of health-protective nutrients and are uniquely health supportive in terms of antioxidant and anti-inflammatory benefits, and pickled veggies are packed with fiber and fat-soluble vitamins, such as A, D, E, and K.
Hummus with a sliced apple
Hummus is so rich in protein, it can help fight hunger cravings and balance blood sugar levels! Pair it with a sliced apple and you’re adding healthy fiber and some natural sugar. Plus, it’s coming up on prime apple picking season!
Pureed lentil soup
Compared with other types of dried beans, lentils are relatively easy to prepare and are high in nutritional value. They are an excellent source of fiber, folate, iron, potassium and vitamin B6, and they're available throughout the year.
UP NEXT: 5 Ways to Ease Wheat Withdrawal 

Allie Burdick
Fitbie Find: Tribe To Go Hummus Blog entry Tue, 02 Sep 2014 17:35:57 -0400 Fitbie
Tribe To Go hummus

Most of us can agree that eating right is easiest in the comfort of your own kitchen, where healthy staples are abound, and you can create satisfying options and control the ingredients that go into your mouth. When you're stranded in our modern world of sugar-jacked snacks and deep-fried everything, however, balanced choices are hard to come by and even harder to make. So if you constantly find yourself struggling to make better diet decisions when an afternoon (or morning, or evening …) snack attack arises, then this #fitbiefind's for you: Tribe To Go hummus snacks.

More from Fitbie: The Best Sugar-Saving Supermarket Swaps

High in fiber and plant-based protein, hummus is a super satisfying snack that'll hold you over until mealtime, and Tribe's To Go options make the chickpea-based dip perfect for noshing on the go. Its new hummus and pita chip combo packs are a much more balanced way to satisfy your crunchy cravings (sorry, chips), and if you're gluten-free, grain-free, or simply want a lower-carb option, they also offer single-serving solo hummus packs. Just add cut up veggies, and voila: A snack with staying power that won't wreck your waistline.

What else we love:

• 2 grams of fiber and 3 grams of protein per serving (in hummus alone) 

• Fewer than 150 calories per serving (in hummus alone)

• No added sugars or hydrogenated oils

• Available at major supermarket chains nationwide

The details: Tribe To Go hummus snacks, $1.99-$2.99,

UP NEXT: The Wheat Belly Diet Challenged My Views on Healthy Whole Grains

Cathryne Keller