Rock Your Core Strength Workout

Who said you need weights to strength train? These Rock Your Core: Circuit Workout moves from POPSUGAR Fitness use your balance and your body weight to strengthen and tone your core. This no excuse, simple workout will engage all of your core from your abs to your glutes and even your shoulders and hamstrings to build muscle mass. The full circuit we've put together should take you about 20 minutes.

The more lean muscle tissue your body builds, the higher your basal metabolic rate, which is one of the best ways to burn more fat throughout the day. And, not to mention, you'll feel so much stronger!

The Bird Dog

Source: POPSUGAR Studios

This move works your abs and back simultaneously, and even a little bit of inner thigh and arm strength!

1. Start out on all fours with your hands right under your shoulders and your knees right beneath your hips. Pull your abs up toward your spine as your bring your left knee and right elbow together to meet beneath your torso.
2. Keeping your torso stable, straighten your right arm and left leg. Reaching through your left heel toward the back of the room to engage the muscles on the back of the leg and your butt.
3. This completes one rep. After completing 10 to 15 reps, switch sides.

Alternating Side Lunge

Source: POPSUGAR Studios

The lateral movement of this exercise is an awesome way to engage the glutes and inner thighs.

• Start with your feet right under your hips. Step your right foot wide to the side coming into a lunge and reach your left fingers to your right foot. Important: your right knee should not extend out past your right toes. Make sure your chest stays lifted and your weight pulls back into your heels.
• Press your weight down into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Elbow Plank and Rotate

Source: POPSUGAR Studios

Planks are one of the best moves to work your whole body, and twisting just adds an extra fire to the obliques, the abdominal muscles that crisscross your core and wrap up around your waist.

• Begin in a regular elbow plank with your feet just slightly wider than hip distance.
• Twist your entire torso to the left reaching your left arm up toward the ceiling. Your pelvis will rotate, too, but try to keep it in line with your body. No sinking or lifting. 
• Return to back down to the elbow plank, and repeat the twisting motion to the right for one full rep. 

Single-Leg Bridge

Source: POPSUGAR Studios

Strengthen your glutes, lower back, and hamstrings with this powerful and simple move.

• Lie on your back, and pull your left knee into your chest, clasping your hands just below the knee. Lift your right toes up off the floor, and press your right heel down into the floor to press your pelvis and torso up toward the ceiling.  
• Gently lower your torso back to the ground and you've finished one rep. After completing 10 to 15, repeat on the other side.

Weightless Deadlift

Source: POPSUGAR Studios

This simple exercise is a weight-free version of a deadlift, working your glutes and back, kind of like a reverse crunch.

• Start with your feet hip-width apart, and place your hands lightly at the back of your head with elbows opened wide. 
• Pull your abs up and in toward your spine and keep your back flat while pressing your butt backward to bend forward, careful to stop moving when your back is almost parallel to the floor. Allow a slight bend in your knees as you hinge forward.
• Return to standing and squeeze your glutes as soon as you are upright for one rep.

Dead Bug

Source: POPSUGAR Studios

This is one of our absolute favorite moves. The name may be silly, but it engages the entirety of your core.

• Lie on your back with a your hips lifted and knees at right angles with your palms pressed into your thighs just the knees. 
• Pull your abs down toward the floor, keeping your ribs and pelvis contracted as you lengthen your right arm and leg out until they are almost parallel to the floor. 
• Return to the start, and repeat on the left side to complete one rep.

Reverse Lunge With Reach

Source: POPSUGAR Studios

This move works your body's biggest muscle groups and tests your balance by adding in the side reach.

• Stand tall with your hands at your waist and step back with your left leg into a deep lunge. Lift your left arm overhead and reach toward the right. 
• Return to standing position, and repeat this move on the other side to complete one rep. 

What are your favorite core moves? Tell us in a comment!

5 Fitness Myths You Need To Ignore

Fitness is not a series of singular truths that work for everyone. In fact, the same holds true for weight loss overall. It's not about avoiding deadly diet mistakes and signing up for the latest trendy class that everyone in Instagram's #fitfam can't seem to get enough of. It is about getting to know your body, knowing your goals, and knowing it make take a little bit longer than you expect to find out what works to get you there. This list, adapted from a Refinery 29 article, includes five commonly circulated fitness myths that we felt we needed to clear up.

Source: refinery29.com

Myth #1: Muscle weighs more than fat. A pound of feathers weighs the same as a pounds of bricks: One pound. The question is the amount of space that each requires to reach a pound. Fat has about a third of the densisty of a muscle, which is why resistance-based training is key to create the body composition you want, not just lose weight without getting healthier.

Source: refinery29.com

Myth #2: All you need is cardio. Cardio is fantastic, but so are strength and flexibility training. And to constantly challenge your body and continue improving your fitness level, you'll need to cross train.

Source: refinery29.com

Myth #3: Don't work out at night. You benefit from exercise no matter what time of day you're able to squeeze it in. Check out this 2013 National Sleep Foundation study that literally busted the myth that exercise, even at vigorous level, has a negative effect on sleep quality. If working out at night is your only option, it's much better than no workout at all.

Source: refinery29.com

Myth #4: High intensity exercise is best. True for a few. But it's not best for every body and every goal. There's a lot of research out there that supports high-intensity exercise for becoming leaner and stronger; but if that's not your goal, this isn't necessarily your workout. Variety is always best, in our opinion, the best exercise programs mix it up with a combination of high- and low- intensity training sessions.

Source: refinery29.com

Myth #5: It's not a real workout unless you're sweating and sore afterwards. No. A real workout is the one that works for your interest and your goals and makes you feel good. Whether or not wake up and can't walk down the stair. Find a workout you enjoy and get moving in a way that works for you.

Did any of these surprise you? What would you add to the list? Let us know in a comment! 

The Complete Guide To Interval Training (Infographic)

If you've heard of HIIT (high-intensity interval training), but aren't really sure what it is and why it's such a hot topic in fitness, this awesome infographic from Greatist breaks everything down. 

If you want to try it out, we've provided three cardio circuits that are only 20 minutes long on our blog to get you started! 

Questions? Ask us on Twitter @GPMWeightLoss!

The Supplement You Didn't Know Helps Your Workout

Image source: http://www.prevention.com/health/health-concerns/research-fish-oil-lowers-breast-cancer-risk

Nope, it's not protein. It's the elusive white whale of the supplement world: fish oil, mainly due to it's richness in omega-3s, but also partially because you'll run a lot faster if you're being hunted by Captain Ahab. Ok, we promise, no more Moby Dick jokes.

Moving on, we often let the main benefit of heart health overshadow some of the other ways that omega-3 fatty acids can help the body. For one, they can support athletic performance and recovery. A study in the American Journal of Clinical Nutrition found that the combination of fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors moreso than either effort on its own.

What's an omega-3?

Omega-3s are essential fatty acids (EFAs) that have been shown to offer a ton of benefits, which you'll see some of below. They're called "essential" because we need them for proper function, but our bodies don't make them, so we have to obtain them through food or supplements. Fish and fish oil supplements are the richest source of omega-3s — the main two are called EPA and DHA.

How can they help me?

You'll recover faster. Consistent fish oil supplementation results a lower level of inflammation. If inflammation in the body is high after exercise, it can have a negative impact on muscle soreness, tissue repair and other important aspects of recovery.

Slow muscle loss. According to Why Athletes Need Omega-3s by Jeff S. Volek, Ph.D., R.D., emerging studies showing that omega-3s may regulate muscle growth and help during extended periods of rest by slowing the loss in both muscle and bone. This is especially notable for athletes during breaks in training or those who sustain an injury.

They'll reduce muscle soreness. Omega-3 fats have also been shown to increase blood flow to the muscles during exercise. They also have decreased muscle soreness by 35%, reduced swelling, and increased range of motion after damaging exercise.

Melt fat. Omega-3s support fat loss by switching on enzymes that trigger fat burning in cells. They also might improve leptin signaling in the brain, which in turn causes it to turn up fat burning and turn down appetite. Studies also show increased omega-3 levels may enhance insulin sensitivity, which inhibits fat storage and improves fat burning in muscles. Check out our other recommended best supplements for burning fat.

Lower your triglycerides. Subjects in the study referenced earlier who supplemented with fish oil were able to decrease blood triglycerides by 14%, increase “good” cholesterol by 10% and improve the functioning of their blood vessels. All of these points result in better recovery and improved health for athletes.

Don't eat fish?

That's ok! If you're vegetarian and still want the benefits of fish oil, try flaxseed oil, a vegetable source of omega-3s. It's nature's best source of alpha-linolenic acid (ALA), an omega-3 precursor to EPA and DHA. ALA can also be found in canola oil, and in some nuts like walnuts and almonds. It makes a good alternative to salad dressings. And it's great in a protein shake!


*Always talk to your doctor before adding any supplements to your daily routine.

What supplements do you use to enhance your workout? Let us know in a comment!

Q & A: Protein-Packed Snack Facts

Until the past few years, protein bars were often only unwrapped by bodybuilders, athletes and hikers on the trail. But now, their balanced serving of convenience and nutrition is seen as a go-to on-the-go snack for anybody, especially those on a weight loss program. While protein is essential for building and repairing muscle after a workout, the macronutrient packs many more benefits for your body which are ideal for weight loss. We sat down with Jessica Mawhinney, our Operations Manager, to get some of the dietary details.

How does protein facilitate in the weight loss process?

JM: High-protein foods force the body to work harder to digest, metabolize, and use the food. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.

How should you determine how much protein to intake daily?

JM: There are two steps to figuring out your protein needs. This is a general formula that can give you a good baseline of how much protein you need each day.

Weight in pounds divided by 2.2 = weight in kilograms

Weight in kg x 0.8-1.8 gm/kg = protein grams

When using this formula, you should use a lower number if you are in good health and are sedentary such as 0.8. Use a higher number, between 1 and 1.8, if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent weight or endurance training.

For example: 154 lb male who exercises every day
154 lbs/2.2 = 70kg; 
70kg x 1.5 = 105 gm protein/day

When are the best times to eat a protein bar?

JM: Personally, I like to eat a protein bar between lunch and dinner, and I believe this is the best time for most people to utilize a protein bar. That time between lunch and dinner is usually 4-7 hours for most people. Sometimes, for me, it can be even longer. That is way too much time to not eat a snack. Eating a protein bar between these meals will help keep you full until your meal and will keep your metabolism burning throughout. Protein bars are so convenient and help keep me going through my day.

Who can benefit from always having a protein bar on hand?

JM: I think everyone can! Everyone is busy and could benefit from having a high protein, good-for-you, tasty snack to keep them full throughout the day. My mom is a preschool teacher and eats a protein bar every day while the kids have their sugary snacks for snack-time. My aunt is a nurse and loves that she can throw a bar into her purse and not worry about the 2 o’clock hunger pains she used to get while on the floor. Even my sister-in-law, who is a stay-at-home mom, benefits from the ability to not have to prepare snacks for herself as she is constantly on the go to get the kids to their sports and activities. They are convenient for everyone!

Is too much protein a bad thing?

JM: Yes, you can have too much protein. Too much of anything, even a good thing, can always have the opposite effect. Taking in too much of it can cause unpleasant symptoms such as nausea and diarrhea. For weight loss, get only the recommended amount for you from nutritious, low-fat, low-cholesterol food sources. I do not believe that there are steadfast numbers that say that X grams of protein are enough, where Y grams of protein is too much, because the amounts are different for everyone. Generally, protein should be no more than 30% of your daily calories and you will never need to worry about it being a bad thing.

What is your favorite flavor that we offer?

JM: My favorite bar used to be the Caramel Crunch. It tastes like a 100 Grand chocolate bar. I love the taste and you would never know that there are 15 grams of high quality protein in them! Now, my favorite bar is one of our newer bars, Crispy Chocolate Mint. It tastes like a Thin Mint cookie from the Girl Scouts. It makes me feel like I am still able to enjoy the taste I love without all the guilt!

Anything to add?

JM: Yes, a joke: “I see you are eating a protein bar today… Whey to go!”




If you have more questions for Jessica or would like to be once again slain by her health-inspired humor, let us know in the comments!

Belly Fat Blasting Workout

As we mentioned in our latest blog, What Is Stress Doing To Your Body?, belly fat and stress hormones are directly related. The more you have of one, the more you'll have of the other. Not only will the workout help to blast your belly fat, but the actual act of working out is an excellent stress reliever, too! The benefits are manifold.

In the long run, the only way to get rid of belly fat is combining regular cardio, total body strength conditioning, and a healthy diet. This fast paced, 38-minute workout routine from Fitness Blender can be done at home and moves quickly between bodyweight cardio intervals and an assortment of ab and oblique exercises. It brings you the two fitness components of belly fat loss: calorie-blasting cardio and core toning. If you do this workout three times a week, and follow our tips for eating healthier, you should be able to see a difference in your weight and body definition in as little as two weeks.

Depending on your body, they estimated that this workout burns 6-11 calories per minute for a total between 257 and 407. Keep in mind, a cool down is not included, so we recommend a quick stretch once you are finished. Let's get started! 

What'd you think? Let us know in a comment! 

There actually are other ways to target stubborn belly fat, too. Learn more by clicking the link.

Your Heart Smart Workout Plan

There's A Reason We Call It Cardio. 

Aerobic workouts are not only great for burning fat, but also for improving the function of your cardiovascular system.

Just like when you exercise to build strength in your other muscles, you also need to train your heart to become healthier, stronger and better at doing its job, allowing it to pump more blood with less effort.

The American Heart Association (AHA) says about 70% of Americans don't get enough exercise, even though inactivity puts you at a high risk for developing coronary artery disease (CAD). CAD often results from deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to your heart. This build-up narrows or blocks the arteries, and when oxygen-rich blood isn't able to reach the heart, it can cause chest pain or a heart attack. Over time, CAD can weaken your heart and even lead to heart failure. But the good news is that exercise and a healthy lifestyle can help prevent or treat it in most people! 

How To Exercise For Heart Health 

You'll be relieved to hear that it won't take hours in the gym for your heart to reap the benefits of exercise. As little as 30 minutes of moderate-intensity aerobic exercise on most days of the week is enough to substantially reduce your risk of heart disease, help you manage your weight, enhance your mental well-being, and improve your blood pressure and cholesterol profiles.

So, What Types of Cardio Are Best? 

Anything that allows you to reach a target heart rate range of 55%-59% of your maximum heart rate. This is about at the pace where you are breaking a sweat, but still able to carry a conversation without struggle.

Here Are 10 Ways To Spend 30 Minutes Improving Your Heart Health:

1. Walking at an incline on the treadmill

2. Using alternative machines like ellipticals & arc trainers 

3. Riding a bike

4. Playing basketball, tennis, or another sport

5. Dancing, like a Zumba or Salsa class 

6. Taking the dog for a walk 

7. A step aerobics class

8. Swimming

9. A light jog, maybe with a friend

10. Ice skating or rollerblading

Do you know what to eat to help keep your heart in shape? Check out our Top 10 Foods For Heart Health!

Are You Getting 10,000 Steps A Day?

We’ve gathered some little, simple ways to increase your daily step count & your weekly calorie deficit to help you shed the pounds. As we mentioned in our Top 10 Fitness Facts & Fictions blog, you don't have to sweat to be racking up your calorie burn. So, use these tips to get moving in the smallest of ways, and know that you're making a difference.

• Take the stairs, even if it’s only two floors
• Park at the far end of the parking lot
• Get off the bus, subway, train at an earlier stop and walk the rest of the way
• Go for walk at lunchtime and on your breaks
• Find a new restroom, copy machine or water fountain on another floor
• Try a new walking route from work or home to add variety
• Wake up half an hour early and go for a walk
• Stand up & march in place or walk around during TV commercials
• After dinner, take a walk around the neighborhood
• Go for walks with friend, a great way to catch up
• Visit and walk local trails and parks
• Find activities to do that are fun and involve walking, like visiting a museum or zoo
• Take the dog for a walk
• Walk around the mall before you do your shopping
• Put on upbeat music when doing housework
• Walk while you're on the phone
• After grocery shopping, carry one item in at a time to put away
• Pass by the drive-thru window and walk into the bank or restaurant
• Benefit a good cause by joining a charity walk
• Walk around the restaurant or parking lot while waiting to be seated
• Skim the newspaper for upcoming events you can walk to, such as a garden tour, high school play, or a concert in the park

 What other day-to-day activities do you to do increase your steps? Share with us on our Facebook page!

How To Work Out When You Don't Want To

You planned it into your schedule. You’re lacing up your tennis shoes. But you can’t ignore the temptation to skip “just this once.” And that’s fine, if it really is “just this once.” It’s extremely important to pay attention to your body, and sometimes you’re just not feeling 100%.

But soon, sometimes becomes once a week, and then you can’t even remember where you put your gym bag. Before you get to that point, you need to remind yourself that there are ways to work up a sweat without schlepping along on a treadmill. Fitness should be fun. Here are our motivational tips.