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. Sun, 24 May 2015 22:11:31 -0400 Sun, 24 May 2015 22:11:31 -0400 Fitbie Find: Nike Knockout Tank Top Blog entry Sat, 23 May 2015 10:00:07 -0400 Fitbie
nike knockout tank top

The sun is shining, and you're spending more and more time outside getting in your sweat fix. That means it's time to amp up your summer-friendly fitness wardrobe, starting with this week's #SaturdaySaver. Enter the Nike Knockout Tank Top. With a simple racerback design enabled a full range of motion, the tank top also features a flat-seam construction that prevents chafing. Plus, it's moisture-wicking, which'll keep you dry and comfortable throughout the duration of your workout. Oh, and did we mention it's available in 11 bright colors

Was: $15.47
Now: $11.60

UP NEXT: The Perfect Total-Body Workout

The Yoga Playlist That'll Move You Inside & Out (LISTEN) Blog entry Fri, 22 May 2015 11:00:17 -0400 Fitbie
woman upward dog yoga

Every week Fitbie features rad playlists from rad fitness instructors. This week Rob Montgomery, instructor at New York City's Y7 Studio, shares his with us. 

"Music is motion; organized vibrations that push and pull on the air, on the earth, on our bodies," says  Montgomery. "It taps into the deepest parts of us, and it can propel us forward through challenge or lull us into repose. I try to design playlists that playfully interweave with the structure of the class to encourage a union between the motion of the music and the motion of the body. In both my practice and my teaching, I love to find music that makes me dance. If you're dancing, you're playing, and if you're playing, you're learning. As a yoga teacher, my job is ultimately to foster self-awareness. Dancing with music that moves us -- both inside and out -- is a beautifully simple way to play into a deeper understanding of ourselves."

UP NEXT: The 5-Minute Yoga Sequence For Better Sleep

Emily Abbate
5 Things You Should Never Do Before You Work Out Blog entry Thu, 21 May 2015 11:16:36 -0400 Fitbie
tired woman working out

Craft a killer playlist. Get dressed in your workout best. Perform a light warm-up. You know what to do to get ready for an awesome workout. But there are some things you should never -- and we mean never, ever -- do before a workout. Like these five workout-wrecking mistakes:

1. Drink Just One Glass of Wine at Happy Hour
“Any amount of alcohol before working out is too much,” says certified strength and conditioning specialist Mike Donavanik. “Depending on the tolerance level one may have, it may affect some more than others -- but either way, you’re looking at possible drowsiness, dehydration, narrowing of your blood vessels, impaired motor function, and a number of other side effects, which just aren’t conducive to working out.” What’s more, drinking even one glass of alcohol can lower your blood-sugar levels, which can lead to everything from shakiness and weakness to flat-out injury, says Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss.

2. Chug More Than a Few Cups of Water

It’s an hour before your workout, and you just realized you’ve drunk shockingly little so far that day, so you down a bunch of water. We’ve all done it. But if you drink too much, it could backfire. Your kidneys can process close to a liter of water an hour, so if you drink more than that, you could put yourself at risk of a rare but serious condition called hyponatremia, in which the blood becomes diluted and the concentration of sodium ions drops too low, says Fear. Symptoms include a loss of energy, muscle weakness, and cramps, none of which make for a good workout. On the more dangerous end of things, it can cause seizures and coma.

Luckily, it’s unlikely that you’re going to down a two-liter bottle of water before your workout, but Donavanik recommends capping your intake even lower: at to two to three cups of water two to three hours before exercise -- for your stomach’s sake. “If you have a stomach full of water and you’re doing intense exercise like sprints, jumps, and inversions, you feel that water moving around in your stomach -- and it’s super unpleasant,” he says. “It can also cause you to cramp, feel nauseated, and possibly throw up.”

More from Women's Health: 5 Ways You're Hydrating Wrong

3. Hit Up the Indian Food Buffet
“Eating a big, spicy meal is a no-no if you don't want reflux or heartburn during your workout,” says Fear. It doesn't sound pretty: “Combined with jostling around, a full stomach increases the risk of acidic stomach contents contacting and irritating the inside of the esophagus and giving you that familiar heartburn sensation,” she says. ​“Reflux can torpedo your workout by making it less comfortable to work at your full intensity, giving you a sour taste in your mouth or even causing you enough pain to pack it in early.” ​

Plus, even if you somehow sidestep heartburn (lucky you), you still may have cramping and reduced exercise function to deal with. “If you start to work out while your body is still digesting food, the body now has to also shunt blood into the muscles being worked,” says Donavanik. “So now you aren’t getting enough blood supply to your stomach to help properly digest your food, and you aren’t getting an adequate blood supply to your muscles.” If you’re planning an intense workout, avoid meat, eggs, corn, and anything else that’s hard for your stomach to break down within a couple hours of hitting the gym. Stick with lighter foods, like fruit and carbs, within a couple hours of your workout, he says. Bonus: Since they are easily digestible, your body will actually be able to use them to help you power your workout.

More from Women's Health: The 9 Must-Know Rules of Carbo-Loading

4. Have Crazy, Wild Sex
“If two people are really going at it, sex can be detrimental pre-workout because you’re expending a lot of energy,"  says Donavanik. "Not just that, but during sex, oxytocin is released, which kind of mellows you out and gives you those feel-good vibes. So if you’re planning a hardcore bootcamp workout, skip the pre-workout sex.”

More from Women's Health: Can Sex REALLY Count as a Workout?

5. Try to Touch Your Toes
Static stretching (think: bend and hold) before a workout is a no-go. “When you work out, your muscles need to contract as intensely and forcefully as possible,” says Donavanik. “So when you put them in a stretched state beforehand, you limit their ability to do their job efficiently. It’s like you're taking away their tools for success.” For instance, in one study published in the Journal of Strength and Conditioning Research, exercisers who static stretched before performing a squat reduced their strength by 8.36 percent and lower-body stability by 22.68 percent, compared to those who performed dynamic stretches before getting their squat on.

-- This post was originally written by K. Aleisha Fetters for Women's Health.

More from Fitbie:

New Survey Ranks America's Fittest Cities: Is Yours One of Them?

The 5-Minute Yoga Sequence for Better Sleep

The At-Home Bikini Body Workout for a Lifted Backside

Fitbie Find: C9 by Champion Seamless Sports Bra Blog entry Thu, 21 May 2015 10:00:15 -0400 Fitbie
c9 by Champion Seamless Sports Bra

There's a lot to be said for quality activewear that performs well. Typically, that activewear comes with a decent price tag, worth it when a pair of compression tights really keeps your legs in check or a tank top helps you avoid chaffing no matter how long that long run is. Enter this week's #FitbieFind from C9 By Champion, the Seamless Sports Bra.

Combining cute style, great functionality, and a killer price tag, this seamless must-have totes a cute open racerback style as well as shadowing and piping. You know what that means? If you've got the urge to rock this one solo, sans tank top or T-shirt, you're going to definitely get a lot of "where did you get that?!" questions.

What else we love:
• Available in three fun colors
• Low price

The Details: C9 by Champion Seamless Sports Bra, $19.99,

UP NEXT: How to Wash Your Sports Bras

Emily Abbate
4 Quick Meals for a Flatter Stomach Blog entry Wed, 20 May 2015 16:27:24 -0400 Fitbie
vegetables and hummus

Think skipping dinner tonight will hope you flatten that tummy in time for bikini season? Think again. A new study from Ohio State University suggests that skipping meals actually sets off a series of metabolic miscues that can result in abdominal weight gain.

"[If you] skip meals to save calories, it sets your body up for larger fluctuations in insulin and glucose," says Martha Belury, professor of human nutrition at The Ohio State University and senior author of the study. "[It] could be setting you up for more fat gain instead of fat loss."

So what's the right way to beat bloat and flatten your tummy? Through metabolism-boosting meals throughout the week. We caught up with Alexandra Miller, R.D.N., L.D.N., and corporate dietitian at Medifast, Inc. for her five well-balanced meals that'll fuel your metabolism.

More from Fitbie: 23 Foods Loaded With Fiber

The meal: Mediterranean Fish & Veggies. Try 3 to 4 oz baked salmon with a spinach salad (baby spinach, red onion, reduced-fat feta cheese, and grape tomatoes with a dressing consisting of extra virgin olive oil, minced garlic, and balsamic vinegar)
Why we love it: This meal includes fish, vegetables, and olive oil all of which are staples of the Mediterranean diet. Studies have shown that adherence to the Mediterranean Diet is associated with lower abdominal fat along with a host of other health benefits including heart health and reduced risk of cancer.
The meal: Cottage Cheese, Fruit, & Nuts. Try 3/4 cup low-fat cottage cheese, 3/4 cup fresh blueberries, and a 1/2-ounce of almonds (about 11 almonds) for breakfast.
Why we love it: A well balanced breakfast is the perfect way to get the metabolism revved up for the day. Better yet, this breakfast contains 25 grams of protein and 4 grams of fiber to keep you feeling full and satisfied all morning long.
The meal: Medifast Peanut Butter Crunch Bar
Why we love it: It’s tasty, convenient and portable for when you are on the go. Eating small frequent meals throughout the day is a great way to prevent overeating later and keep blood glucose levels stable, but many times we are too busy to prepare something to eat during the day. That’s why having healthy convenient items is so important.
The meal: Veggies & hummus. Try sliced veggies like carrots, bell peppers, cucumbers, radishes, grape tomatoes, and celery, with hummus for a refreshing snack or light meal.
Why we love it: The hummus provides heart healthy fat while the veggies provide essential vitamins and minerals needed for a healthy metabolism.

UP NEXT: 5 Eating Mistakes That Are Messing With Your Sleep 

Emily Abbate
New Survey Ranks America's 50 Fittest Cities: Is Yours One of Them? Blog entry Wed, 20 May 2015 11:08:08 -0400 Fitbie
woman running in the park

When it comes to living in a fit city, it seems that access to running and biking paths are the key to a healthier population. The eighth annual American Fitness Index from the American College of Sports Medicine and the Anthem Foundation, release this week, ranks the nation's 50 fittest cities. The healthiest spot? The nation's capitol, the Washington-Arlington-Alexandria metro area tops the fittest list with a score of 79.6 out of 100 possible points, a two-point improvement over 2014.

Minneapolis-St. Paul and San Diego came in second and third respectively, while the bottom three cities included Indianapolis at dead last preceded by Memphis and Oklahoma City. 

More from Fitbie: 3 Carb Facts Every Fitness Fan Should Know 

So what's this based on? Outdoor exercise options as well as rates of smoking, obesity, and diabetes, says Walter Thompson, chair of the AFI advisory board and a professor of kinesiology at Georgia State University. According to Thompson, the survey's designed to be a "call to action" for areas to improve their infrastructures so they promote healthy lifestyles.

"The American Fitness Index is two things: a measure of how healthy a metro area is today, and a call to action for urban and suburban leaders to design infrastructures that promote active lifestyles and lead to positive health outcomes," said Thompson. "Our goal is to provide communities and residents with resources that help them assess, respond and achieve a better, healthier life."

You can see the full results of America's fittest areas here. Feeling some new motivation to get moving? Get started with these 27 no-equipment exercises you can do at home.

UP NEXT: 9 Ways You Can Beat Bloat During Bikini Season

Emily Abbate
Fitbie Find: Setton Farms Dark Chocolate Pistachios Blog entry Tue, 19 May 2015 15:56:30 -0400 Fitbie
chocolate covered pistachios

Sometimes you need a chocolate fix, and you know what, that's totally OK. In fact, a study from the University of Copenhagen in Denmark found that dark chocolate can help with weight loss over its lighter cousin. Researchers found that people ate 17 percent fewer calories after eating 100 grams of dark chocolate than when they ate 100 grams of milk chocolate. Less calories? We can get on board with that. Just like we can get on board with this week's #FitbieFind, Dark Chocolate Pistachios from Setton Farms

Packed with 7 grams of protein per serving, Setton Farms Dark Chocolate Covered Pistachios are the perfect mix of salty and sweet. Granted, we'll suggest portioning out the serving size (a quarter-cup) and then putting the bag back in the cupboard for safe keeping. However, they're all-natural and loaded with antioxidants. Hello, double-win.

The Details: Setton Farms Dark Chocolate Pistachios, $6.89, local grocery stores

UP NEXT: Can Chocolate Help You Lose Weight?

Emily Abbate
Should You Stay Up Late to Prepare for Your Week? Blog entry Mon, 18 May 2015 16:01:32 -0400 Fitbie
woman yawning in her kitchen

We've all been there before: It's Sunday night and you're trying to get together some of your things for the week ahead. And as always, tiredness hits, and you can't help but wonder: Should I stay up and get these meals prepped, or hit the hay and just order takeout for lunch tomorrow? One Washington State University (WSU) study says that the shuteye should take top priority. According to the new study published in the journal Sleep, extended periods of sleep loss can drastically affect your ability to make important decisions, which isn't exactly awesome when it comes to doing a job well done in the office. 

More from Fitbie: The 9 Golden Rules of Sleep

"We now know that when someone is sleep-deprived their brain simply can't process feedback from their actions and changing circumstances," says Hans Van Dongen, director of the WSU Sleep and Performance Research Center at WSU Spokane.

The quick fix? Get a head start on prepping for the week before 9 p.m. on Sunday night. Use our Sunday meal prep tips earlier in the day to get a head start on your meals, and organize your workout schedule then, too. Apps like ClassPass and boutique studios like Peloton, Barry's Bootcamp, and Flywheel allow users to schedule workouts ahead of time so they can definitely get in their sweaty fix throughout the week. Bonus? ClassPass enables users to add the workouts immediately to their iCal or Google calendar so there's no missing out.

UP NEXT: 5 Reasons You Need More Sleep

Emily Abbate
Fitbie Find: Brooks Versatile 5'' Woven Short Blog entry Sat, 16 May 2015 10:00:09 -0400 Fitbie
brooks shorts

Ladies, it's officially shorts season. But let's be real: you don't want to be wearing any old shorts when it comes to your next sweat session. You need the right shorts that'll wick sweat and keep you comfortable and cool. Enter this week's #SaturdaySaver, the Brooks Versatile 5'' Woven Short. Designed to fit a variety of body types, the roomy, flattering fit is perfect for lightweight coverage. Plus, the shorts have a 5-inch inseam, which means they're less likely to ride up during those Saturday long runs.

Was: $32
Now: $16

UP NEXT: The Workout Playlist to Make Your Next Training Session Awesome (LISTEN)

Emily Abbate
The Workout Playlist Make Your Training Session Awesome (LISTEN) Blog entry Fri, 15 May 2015 12:07:21 -0400 Fitbie
man picking up kettlebell

Every week Fitbie features rad playlists from rad fitness instructors. This week Farouk Houssein, coach at The Fhitting Room, shares his with us. 

"Music often plays a huge roll while trying to get in an awesome training session," says Houssein. "With my playlist I start off with some fast house beats to wake up and get going. Then, I transition to some rap to boost that motivation and focus during the high intensity! After its all said and done, I'll be the first one to admit that nothing can soothe you down better than a little Celine!"  



UP NEXT: 5 Ways You're Doing Push-Ups Wrong

Fitbie Find: Athleta Spiral Bra Blog entry Thu, 14 May 2015 15:04:44 -0400 Fitbie
athleta spiral bra

A good sports bra to a woman is almost as clutch as a well-managed iCal. That's exactly why when you find a style that keeps your girls in check, you stick with it. Enter this week's #FitbieFind, the Spiral Bra from Athleta. Made with a sleek, supportive fabric that dries quickly and wicks away sweat, it's great for everything from Tuesday morning Pilates with your sister-in-law to your long weekend run. The racerback gives you freedom of movement with added support, and the mesh detailing on the front makes this not-your-mom's sports bra.

Our tip? If you do opt for the fun sparkling purple color, make sure to wash it before giving it a go at hot yoga. No need to ruin your Zen with bleeding colors.

What else we love:
• Available in three colors
• Medium support for women with size B to C chest
• Removable cups for coverage

The Details: Spiral Bra from Athleta, $49,

UP NEXT: 9 Ways to Beat Belly Bloat During Bikini Season

Emily Abbate
We're Going to Change Anna Kendrick's Opinion on Eating Vegetables Blog entry Wed, 13 May 2015 13:19:28 -0400 Fitbie

The girl crush rating on Anna Kendrick right now is strong. With Pitch Perfect 2 hitting theaters this Friday, the pint-sized comedian is doing the media circuit and recently sat down with Ellen with a major confession (not movie related). Apparently, Kendrick dreads eating fruits and vegetables, despite admitting that doing so makes her feel better.

"I’ve been trying to be more healthy, and ugh, it’s the worst! It’s awful," Kendrick said. "The worst part is I feel so much better ... I'm trying to work out and eat some vegetables, and it's awful. I hate it! I feel like, 'Oh, this is how healthy people feel. I get the appeal.' I was hoping I'd do it as an experiment, and I'd feel exactly the same so I could go back to eating Taco Bell whenever I wanted."

More from Fitbie:6 Veggie Fries Healthier Than Potatoes

While we can't exactly trick Kendrick into wanting to eat fruits and veggies at every meal, we can try to change her opinion of them with a little help from Keri Glassman, RD, author of The New You & Improved Diet

"Veggies are low cal but high in fiber and will fill you (for little cals!)," says Glassman. "Also, they're loaded with antioxidants that help fight free radical damage that lead to heart disease, cancer and aging -- A.K.A. wrinkles!"

So how can Kendrick (and perhaps, you) get more vegetables into her diet without loathing your every meal? Glassman has these four expert suggestions for incorporating vegetables into your diet:

1. Put them in a scramble: "It really couldn't be easier to toss in leftover peppers from dinner or crudite into eggs in the morning as you scramble," says Glassman. Looking to make things seasonal? Add in zucchini and cherry tomatoes for a summer kick to an easy morning meal.

2. Snack on them with hummus: Who needs chips when you have crunchy veggies? Most of the time, we're looking for the satisfaction of a texture, not a taste. Vegetables offer the crunch of say, a potato chip, without the calories.

3. Amp up your average salad: Sure, lettuce, tomato, and cucumber may make your afternoon meal look a little blah. Instead of the standard trio, Glassman suggests adding two new vegetables every day to your go-to picks. Our top suggestions? Sweet corn, colored peppers, and the best -- avocado, which also boasts loads of healthy fats and dietary fiber.

4. Make your own dips: Chopped vegetables make the perfect addition to any at-home dip like salsa or guacamole. 

5. Make your own chips: We get it, it's super easy to head to the grocery store and buy a bag of potato chips. However, thinly slicing and baking some of your favorite vegetables is an easy way to get that crunchy satisfaction for a fraction of the calories. Glassman's favorites? Beets, carrots, and sweet potatoes. (Check out this great recipe for beet chips from Good Fat Cooking.) 

UP NEXT:5 Ways to Curb Office Snacking

Emily Abbate
Fitbie Find: Nothin' But Granola Cookies Blog entry Tue, 12 May 2015 19:55:21 -0400 Fitbie
nothin but granola cookies

Sometimes you just find a snack that makes your tastebuds dance. Nothin' But Granola Cookies are that snack. This week's #FitbieFind, these delectible treats from Nothin' But Foods are all-natural bites of nutty goodness and granola blended with the perfect amount of tasty additions. Available in two varieties, chocolate coconut almond (our personal fave!) and cherry cranberry almond, it's only about 140 calories for two cookies packing 3 grams of protein. 

What else we love:
• Up to 14 cookies per bag
• Bag is resealable for easy storage
• 2 grams of fiber per serving

The Details: Nothin' But Granola Cookies, $6 per bag, available at Whole Foods

UP NEXT: 20 Healthy Ways to Eat Quinoa All Day

Emily Abbate
Must-Have Gear For The Woman Who Bikes to Work Blog entry Mon, 18 May 2015 11:34:47 -0400 Fitbie
woman biking to work

News flash: This week is Bike to Work Week. Something us fitness fanatics can appreciate, it's nice to have an extra excuse to ditch the car or the subway and get in a bit of extra activity. Whether you've got a spankin' new roadster you're anxious to get outside or the bike in your basement needs a tune-up, now is as good of a time as any to break it out and get to peddling. Besides, bike riding also improves energy levels by 20 percent and decreased fatigue by 65 percent, according to a recent study in the journal Psychotherapy and Psychosomatics.

The caveat? It's super important to make sure you're toting the right gear if you're hitting the streets en route to your desk. From pieces with reflective detailing to a personal navigation system that attaches to your handlebars (yes, we're serious) -- check out our top gear picks for commuting via bike.

Messenger Mini


Cost: $76.95
Why we love it: With a wheel extender that provides secondary protection for front or rear bike wheels, it's a lock that does it all. The best part? Even though it comes with 2 stainless steel keys complete with key chains, Kryptonite also offers a Key Safe Program. Translation? Your first set of replacement keys are free. After that, it's $10 for a new one.


More from Fitbie: 34 Things You Have to Know About Bikes

Mission Woodgrain Helmet


Cost: $70
Why we love it: Aside from being insanely cute and so not your standard helmet in terms of design, the leather chin strap is finished with a magnetic clasp for easy one-handed closure on the go.


NAU Succinct Trench


Cost: $275
Why we love it: Reflective adjustable waist belt, two way zipper, removable hem, waterproof. Is there anything this jacket is not? The perfect all-weather jacket for a lady on-the-go, this Succinct Trench is an active, fun twist on the classic trench.


Sigma Mono FL light


Cost: $34.99
Why we love it: Easily connect to any set of handlebars, this rechargable light will save you the headache of replacing batteries. Plus, it's water resistant and has a 5-hour burn time. 


Feiyue Classic White Sneakers


Cost: $65
Why we love it: The rubber sole makes these lightweight canvas sneakers the most simple of kicks to wear and toss in your bag post-ride. Plus, the molded removable insole is easy to wash, critical after those steamy summer bike sessions. 


Marc by Marc Jacobs 13'' Computer Commuter


Cost: $118
Why we love it: Your hands need to be free during your ride, which means a messenger or a cross-body bag is your best option for carrying gear from point A to point B. With a flirty floral patter and a top-zipper closure, this dual top handle bag has a shoulder strap that you can adjust to your liking. Plus, it holds most 13-inch laptops and has front pockets perfect for those within-reach essentials (read: iPhone, keys, wallet). 


Schwinn Cycle Nav


Cost: $60
Why we love it: Turn by turn navigation without holding your iPhone sounds like awesomeness to us. Plus, if you tend to get distracted (like we do) and miss your turn, the CycleNav recalculates just like the GPS in your car. Hello, new best friend.


UP NEXT: 20 (Unspoken) Rules of Indoor Cycling

Emily Abbate
Fitbie Find: Nike Training Kit Blog entry Sun, 10 May 2015 10:00:16 -0400 Fitbie
Nike Training Kit

Sometimes, you just need to get your workout on by yourself. Of course, there are loads of bodyweight exercises you can do at home, no equipment required. However, this week's #SaturdaySaver has just what you need to amp up your solo workouts. Meet the Nike Training Kit. Complete with a long medium-resistance band, speed rope, and circular light-resistance band -- these tools kick your next sweat sesh into high gear. Ideal for lower and upper body exercises, the goods come complete with a mesh storage bag for easy transportation.

Was: $35
Now: $19.97

UP NEXT: The Essential Triathlon Gear Guide for Beginners

Emily Abbate
The Workout Playlist That'll Motivate You to Move (LISTEN) Blog entry Fri, 08 May 2015 17:22:38 -0400 Fitbie
woman standing with kettlebell

Every week Fitbie features rad playlists from rad fitness instructors. This week Simon Lawson, coach at The Fhitting Room, shares his with us. 

"It's all about the beat with the music," says Lawson. "I choose music that motivates people to move. We ask them to give 100 percent here at The Fhitting Room so we have to have hype music. I love music that is 'popular' but is remixed with a good thumping beat.  People are familiar with it, but there is a new aspect to it. In this particular play list  there is a touch of new and old. Everyone from Flo Rida and Robin Thicke (my favorite song at the moment) to Micheal Jackson. Variety of genres is important when I put a play list together I want a little something that everyone can groove to."

UP NEXT: The Emotional Playlist That'll Help You Slay Your Workout (LISTEN)

Emily Abbate
The Reason Why You're Still Hungry After You Eat Blog entry Fri, 08 May 2015 15:28:12 -0400 Fitbie
Woman eating apple

If you’re trying to clean up your diet, one inclination might be to dial down the sugar. But a new study says that when it comes to weight loss, it’s not just cutting sugar, but cutting a specific type of sugar -- fructose -- that might hold the key. Not only is too much fructose unhealthy, but it was found to actually increase cravings for high-calorie foods like cookies, sweets, burgers, and pizza throughout the day. Yikes.

How can one little ingredient derail an entire eat-right plan? Researchers found that when participants chugged a drink sweetened with fructose (fruit sugar), as opposed to glucose (carb sugar), participants not only responded much more strongly to photos of foods, but they also reported more treat cravings shortly after. 

So do we really need to start scanning labels for the types of sugars in our favorite foods and beverages? Maybe not, said Lori Chong, R.D. at The Ohio State University Wexner Medical Center. “Total sugar intake is more relevant and simple,” she advised.

More from Fitbie: 6 Scary Side Effects of Sugar

Since labels aren’t currently required to distinguish added from natural sugars, the best we can do is compare total counts across the board. “For example, if peanut butter A has 8 grams of sugar and peanut butter B has 0 grams of sugar, then buy peanut butter B,” Chong said.

Ready to take your sugar seriously? Here are four easy swaps you can make today:

Instead of: Sugary drinks or fruit juice 
Reach for: A glass of water. Will it taste different? Yes. Does it have to be oh-so-bland? No. “If you need more flavor in your water, add lemon, lime, orange, or cucumber slices,” suggests Chong. 

More from Fitbie: 5 Freaky Stats About Added Sugar

Instead of: Two “lumps” in your coffee or tea
Reach for: Unsweetened. If you’re used to sweetened, it’s not hard to cut back. Just use a little less every week until your total is zero.

Instead of: Store-bought marinades and salad dressings
Reach for: Your own, homemade varieties. “If there is sugar in the recipe, reduce it by half or more,” said Chong. “Bonus: You’ll get less sodium as well!” Get started with this recipe for yummy lemon-tahini dressing, and steer clear of these at the grocery store.

Instead of: Sweetened yogurt
Reach for: Plain ... Hear us out. There are lots of great ways to bring sweetness to yogurt without all the added sugar found in sweetened varieties, said Chong, and the difference is astounding (think 12-15 grams less in just one 6-oz. swap). Add fruit for natural sweetness instead.

The easiest swap (and the bottom line)? “Fructose is added to processed and manufactured foods and occurs naturally in fruit,” Chong said. “Choose the natural source.”

UP NEXT: Are You Eating Good Sugar or Bad Sugar?

Fitbie Find: Playtex Sport Body Shape Panty Liners Blog entry Thu, 07 May 2015 13:20:37 -0400 Fitbie
Playtex Sport Liners

Real talk: Sweaty underwear is gross. Unfortunately, if you like to exercise, it's also unavoidable. Or so I thought until I started wearing panty liners to my workouts -- whether my period was in town or not. That little extra layer of protection made things a little dryer down there, so I felt more comfortable during and after my sweat sessions (particularly important if you skip that post-workout shower.)

More from Fitbie: Your Ultimate Deodorant Guide 

My only gripe: My go-to liners didn't always stay in place during high-impact workouts like running or HIIT, and they weren't absorbing as much sweat as I would've liked. The solution? Today's #fitbiefind: The new Playtex Sport Body Shape Panty Liners.

They're thin but super absorbent, and after wearing one during a 5-mile run and an intense cardio-kickboxing class, I can assure you they stay put. Playtex also offers pads and tampons in its sport-specific lineup, so if you need protection from your sweat and your flow, I recommend checking them out, too.

What else we love:

• Neutralizes odors

• Individually wrapped (perfect for tossing in your gym bag)

• Available at drugstores and supermarkets nationwide

The details: Playtex Sport Body Shape Panty Liners, $6.99 for a 20-pack,  

UP NEXT: Why Do I Sweat So Much? 

Cathryne Keller
Get a Jennifer Lopez-Worthy Booty With These Butt Boosting Moves Blog entry Tue, 05 May 2015 16:45:38 -0400 Fitbie
Kim Kardashian and Jennifer Lopez at the Met Gala

Kim Kardashian and Jennifer Lopez are giving whole new meaning to "cheek to cheek." At last night's Met Gala, Kardashian posted a photo (taken by husband Kanye West) of the two A-listers standing side-by-side walking through New York's Metropolitan Museum of Art. Of course, it's hard not to notice their booty-ful figures, as both ladies dawned skin tight gowns featuring sheer paneling and strategic embellishments. 


Details... @versace_official #MetGala #VersaceVersace

A photo posted by Jennifer Lopez (@jlo) on

More from Fitbie: Top Tips from Celebrity Trainers

Kardashian and Lopez weren't the only ladies showing off their greatest, ahem, assets. Beyonc notably took the carpet with husband Jay-Z wearing a Givenchy Haute Couture gown by Riccardo Tisci, leaving next-to-nothing to the imagination. 


A photo posted by Beyoncé (@beyonce) on

Needless to say, we have some serious booty envy. Naturally, we caught up with Barry's Bootcamp trainer Rebecca Kennedy to get her must-do moves for a lifted, toned derrier. 

Bridge Builder
1. Start by laying flat on your back. With butt close to the bench place heels on top and raise hips up to create a straight line from shoulders to knees (no crease in hip).
2. Lower butt back towards floor without touching and repeat for 25 reps. 
Repeat 25 reps

Step and Curtsy
1. Standing parallel to a bench, place right foot on bench, push through right heel to stand up driving left knee to chest. 
2. Lower leg down to floor and cross right leg back behind to a curtsy position.
Repeat 15 reps then switch sides

Bear Donkey Kick
1. Start on all fours, engage your core, and lift both knees off the ground to begin. 
2. Slowly kick your right leg straight behind you, driving through the heel. Hold leg parallel to the floor and bend your knee drawing your right heel towards your glute. Extend leg back out and draw knee back to starting position. 
Repeat 15 reps then switch sides.

UP NEXT: 8 Exercises for a Firm Butt and Thighs

Emily Abbate
Fitbie Find: Salted Caramel & Dark Chocolate Nut Kind Bars Blog entry Tue, 05 May 2015 13:50:11 -0400 Fitbie
salted caramel chocolate kind bar

We're big fans of Kind's line of Nuts & Spices bars around here. For one, the dessert-inspired flavors and chewy-crunchy texture are perfect for satisfying an afternoon (or morning, or mid-day…) sweet tooth. But most importantly, they contain 5 grams or fewer of added sugar -- a rarity in the snack aisle, and a big deal when you consider the frightening effects of eating too much sweet stuff.    

More from Fitbie: 15 Painless Ways to Crush Sugar Cravings 

Even better, Kind recently added a new flavor to the lineup that we deem worthy of a #fitbiefind: Salted Caramel & Dark Chocolate Nut

I didn't think I'd ever cheat on Dark Chocolate Nuts & Sea Salt, but the caramel twist has my heart at the moment. Sweet, salty, crunchy, chewy, chocolate-y, caramel-y -- no craving is left uncovered. Plus, the balance of healthy fats, protein, and fiber won't leave you bloated and starving like real dessert does.

What else we love:

• Available at Starbucks and  

6 grams of fiber

• 5 grams of protein

The details: Salted Caramel & Dark Chocolate Nut Kind bars, $1.50 per bar, 

UP NEXT: 7 Semi-Homemade Healthy Snacks

Chipotle Shares Its Beloved Guac Recipe! Blog entry Tue, 05 May 2015 11:05:05 -0400 Fitbie

Are you sitting down? If the servers at your go-to Chipotle know your signature order and your middle name, we have some food news that's gonna make your knees weak. Just in time for Cinco De Mayo food fiestas, the fast-casual chain shared its fan-favorite guacamole recipe with the world. It's OK, you can say it: Holy guacamole!

More from Fitbie: Healthier Dining out Picks for America's Favorite Cuisines 

Not an entirely selfless act, the burrito behemoths wanted to make sure we all understand exactly why we're forced to shell out for that sweet, sweet dip: "We know that you know that guac is extra, but have you ever thought about what makes it so delicious?," they wrote. "Well, it starts with sourcing the best whole ingredients possible, and ends with a quick mash in our restaurant. In fact, it's so easy, we're going to show you how to do it."

Alright, enough with the chitchat. Here's how to make your food fantasies come true:

You'll need:
• 2 ripe Haas avocados
• 2 tsp lime juice
• 2 tbsp cilantro (chopped)
• 1/4 cup red onion (finely chopped)
• 1/2 jalapeño, including seeds (finely chopped)
• 1/4 tsp kosher salt

How to make it:

1. Choose the right avocado. It should feel squishy yet firm (like the palm of your hand), and be a nice dark green color on the inside.

2. Cut the avocado in half and the remove the pit (carefully!)

3. Scoop the avocados and place in a medium bowl.

4. Toss and coat with lime juice.

5. Add the salt and using a fork or potato masher, mash until a smooth consistency is achieved.

6. Fold in the remaining ingredients and mix well.

7. Taste the guacamole (over and over) and adjust seasoning if necessary.

Like avocados but not a guac fan (we don't understand, but we forgive you)? Try out one of these 7 delicious avocado recipes, instead. 

UP NEXT: How to Make Healthy Homemade Chips and Salsa

Fitbie Find: Asics 2-in-1 Shorty Blog entry Sat, 02 May 2015 10:00:08 -0400 Fitbie
Asics 2-in-1 shorts

It's time to face the facts: warmer temperatures mean you can finally trade your winter parka for slimmer, summer-friendly silhouettes. Which brings us to this week's #SaturdaySaver, the 2-in-1 Shorty from Asics. Made with reflective elements for increased visibility, these 3-inch shorts are strategically designed to be both breathable and quick-dry. Plus, they tote a 2-inch boy brief liner (with key pocket!) to keep you not only comfortable, but covered, on even your longest run.

Was: $45
Now: $33

UP NEXT: How to Think Like a Winner to Achieve Your Fitness Goals

The Yoga Playlist That'll Enhance Your Flow (LISTEN) Blog entry Fri, 01 May 2015 15:15:02 -0400 Fitbie
Woman doing yoga in lotus pose

Every Friday Fitbie features rad playlists from rad fitness instructors. This week Sheryl Utal, instructor at Red Diamond Yoga, shares hers with us. 

"Yoga should inspire you to go on an inner journey," says Utal. "When music can inspire movement, the practice can be enhanced by how the rhythm of the beat and vibration can be felt within. As we link the rhythm to the breath as we flow with the body it creates a beautiful moving meditation."

UP NEXT: The Emotional Playlist That'll Help You Slay Your Workout (LISTEN)

Emily Abbate
The Most Effective Cardio Workout for Your Body Blog entry Fri, 01 May 2015 12:05:35 -0400 Fitbie
woman sweating

What if your workout gave your body exactly what it needed? And what if you could clearly measure the results, and even get instant feedback? 

Well, you'd probably get better, faster. 

You can do all that -- including the "get better, faster" part -- with heart rate interval training, says Alwyn Cosgrove, co-owner of Results Fitness in Santa Clarita, California and top Men's Health fitness adviser.

More from Men's Health: The 2-Move Cardio Workout That Works Your Abs

Here's how it works: Instead of pre-determining how long you work and rest for a particular exercise -- for example, "work for 40 seconds, then rest for 20 seconds, and repeat" -- you let your heart rate tell you how long you do each.

"I work until my heart reaches 85 percent of max, and then rest until it reaches 65 percent of max," says Cosgrove. You'll need a heart rate monitor, of course. "Just have it 'beep" at the high and low limits," he says.

Cosgrove likes to rotate between four exercises -- for example, jump rope, kettlebell swings, battling ropes, and sled pushes -- but you could choose do more movements, or fewer. "I do the first exercise until I hit the heart rate I'm looking for, and then I let myself recover until it's back down to 65 percent," he says. "Then I move on to the next exercise."

Cosgrove uses that approach with all four exercises, and then repeats the process for as many rounds as he can complete in a given time period—say, 30 minutes.

More from Men's Health: How Many Calories Does CrossFit Actually Burn?

"The cool part is that the periodization is built in. As my fitness improves, I recover faster between exercises and do more rounds," says Cosgrove.

"If I'm tired or just got off a plane, my heart reflects that -- so I don't get as many rounds completed. It takes all the guesswork out of the session."

Ever feel tired and wonder if you should dial your workout back? Or on the flipside, feel so great that you want to exercise harder than usual? Heart rate interval training adjusts your workout automatically. If you follow Cosgrove's advice, your body will dictate how much rest you take and how many rounds you complete.

Cosgrove points out that you could use just about any exercise. "Some exercises don't jump the heart rate up fast, so you just end up doing a longer interval," he says. "Shuttle runs are always good, stepups work, and bikes, rowers, and other forms of traditional cardio are effective, too."

-- This was originally written by Adam Campbell for Men's Health

More from Fitbie:

The No-Excuses Approach to a Better Body

Your Guide to Sports Bra Care

You're Probably Setting Your Treadmill to the Wrong Incline

Make Healthy Eating Easy With These 3 Expert Tips Blog entry Thu, 30 Apr 2015 15:54:43 -0400 Fitbie
woman in the grocery shopping for food

When it comes to healthy eating, is out of sight out of mind? That’s the theory behind a new study from the Cornell Food and Brand Lab, which found that we tend to choose whatever food is in front of us -- whether it’s healthy or not. The good news, then, is that sticking to a healthy eating plan can be as easy as making the healthiest choice convenient, attractive, and normal.

What does that mean, exactly? Well, said researchers, think of a fruit bowl you might find in your kitchen. The fruit is displayed attractively and within reach, so it’s more likely you’ll reach for that banana or apple than if they were languishing at the bottom of a drawer in your fridge. The same applies at restaurants and in food stores. When restaurants give a healthy appetizer an enticing name, highlight it on the menu, and have the waiter point it out as a special, it becomes more attractive than the deep-fried onion rings buried in the menu. 

More from Fitbie: 5si Healthy Eating Tips for Real-Life Challenges

“In this day and age, convenience is a huge factor in what people buy and eat,” agreed Saba Sassouni, M.S. R.D., C.D.N., lead dietician of Zone Manhattan, a meal delivery service. “A large part of people not eating healthy is that they do not have the time to shop for and prepare healthy foods, and most convenience items that do not require washing, cutting, peeling, or cooking are typically the ones that are unhealthy.” 

So how can you apply the principles of convenient, attractive, and normal to your home and office eats? Here are Sassouni’s recommendations:

Make easy swaps. If you don’t buy junk food, it won’t be around to devour after a long day at the office. Swap in kale chips for potato chips, and get your cubemates on board to swap in herbal teas and fruits for sodas and cookies in the office pantry.

Keep health on hand. Keep your water bottle visible and take it along with you wherever you go, advised Sassouni, so you won’t be tempted to snag an iced caramel frap on the go.

Sign up for service. When all else fails, there are tons of food delivery programs that prioritize healthy eating. See who delivers in your area. With a kitchen stocked with fresh food, you won’t be tempted by takeout.

UP NEXT: How to Enjoy Eating Out Without Gaining Weight

Fitbie Find: Lole I Glow Travel Yoga Mat Blog entry Fri, 01 May 2015 10:57:44 -0400 Fitbie
Lole travel yoga mat

With May finally here, summer is within our grasp. That means it's time to say H-E-L-L-O to road trips, beach days, and a whole lot of fun in the sun. You know what else that means? Easy deviation from your regular fit routine. Enter this week's #FitbieFind, the I Glow Travel Yoga Mat from Lolë.

Lolë knows a thing or two about yoga (their Lolë White Tour, a worldwide yoga event, draws hundreds of thousands each year). Their eco-friendly travel yoga mat has an adhesive surface that grips to the floor so you can get grounded in your poses wherever you may be. Plus, it comes in three fun colors, bright and perfect for warmer days. Could this be the Mother's Day present you have yet to buy? (Don't worry, we won't spoil the surprise.) 

The Details: I Glow Travel Yoga Mat, $30,

UP NEXT: 5 Stress-Reducing Yoga Posts

Emily Abbate
Abigail Breslin Defends Selena Gomez Bikini Body Pics (PHOTOS) Blog entry Tue, 28 Apr 2015 14:50:42 -0400 Fitbie
selena gomez

Taylor Swift may call Selena Gomez her best friend, but it's former August: Osage County actress Abigail Breslin who's coming to her defense. 

Last week after posting photos from a vacation with friends, fans and haters alike were talking about Gomez weight, calling her "fat" and asking "what happened?" Amidst the criticism, the "Heart Wants What It Wants" singer posted a follow-up Instagram, captioned "I love being happy with me yall #theresmoretolove."


I love being happy with me yall #theresmoretolove

A photo posted by Selena Gomez (@selenagomez) on

Breslin jumped at the chance to stand up for Gomez this week in a Tumblr post, saying that "all this stuff about Selena Gomez online in her bathing suit is ridiculous."

We're impressed with Gomez's body confidence, and even more impressed with the wise words Breslin's throwing out. She reminds us of one important lesson: "there are more newsworthy qualities [in a woman] than fitting in a bikini."

UP NEXT: 11 Celebrity Yoga Secrets

Emily Abbate
Fitbie Find: Navitas Naturals Coconut Chips Blog entry Tue, 28 Apr 2015 13:40:47 -0400 Fitbie
coconut chips

Coconut oil, coconut water, coconut flakes, coconut butter -- there's a reason major supermarkets are stocking their shelves with all things coconut. The hard-shelled fruit is loaded with medium-chain triglycerides, fats that, while saturated, are metabolized quickly and used for energy rather than stored as fat. In fact, a 2009 study published in the journal Lipids showed that women who consumed two tablespoons of coconut oil per day had a significant reduction in belly fat. Plus, healthy fats are very filling, which means they won't send you into an overeating cycle like processed carbs do (we're looking at you, pasta and pastries.)

More from Fitbie: 4 Ways to Lose Stubborn Belly Fat 

That's why we're loving today's #FitbieFind, Navitas Naturals Coconut Chips. A sweet and crunchy snack that can slim your middle? We're in. Made by toasting organic coconut slices at low temps, the chips have a "unique chewy crunch" that makes them super satisfying. Your flavor options? Cacao (a no-brainer for chocolate lovers), Caramel (salty-sweet and the favorite of the Fitbie team), and Chili Lime (a savory, sour flavor that was a little too intense for us). The dessert-y flavors (Cacao and Caramel) are lightly sweetened with coconut nectar, so don't be turn off by the 8 grams of sugar on the nutrition label -- some of that comes from the coconut's natural sweetness.

Toss them in yogurt, mix them with nuts and seeds for a DIY trail mix, or just eat 'em straight out of the package -- a serving is half a bag!

What  else we love:

• Fewer than 200 calories per serving

2-4 grams of fiber per serving

• Certified organic ingredients

The details: Navitas Naturals Coconut Chips, $3.49, 

UP NEXT: Your Guide to Healthy Cooking Oils 

Fitbie Find: Under Armour Rally Shorts Blog entry Sat, 25 Apr 2015 10:00:11 -0400 Fitbie
Sports Authority Under Armour shorts

If you don't have the natural motivation to get out and enjoy the spring weather, then some new workout gear should do the trick. Enter this week's #SaturdaySaver, the Under Armour Rally Shorts. These lightweight shorts tote moisture-wicking properties to avoid that gross, sweaty feeling, and the slightly shaped leg openings free up your range of motion for any activity. Plus, side pockets provide the perfect place to stash small essentials.

Before: $24.99
Now: $15.47

UP NEXT:Your Guide to Sports Bra Care

Emily Abbate