Anonymous asked: So I recently quit smoking, and I am having a little trouble running. The longest I can run without stopping at an average jogging pace is 1K. Is there anything you can suggest?

1K is much better than nothing, and I’m glad that you’re working hard! It’s going to be difficult to get better at running, especially because of your current lung capacity. I would say that the best way to get better is to incorporate a form of interval training. For example, try walking at a pretty good pace for 2 min, and then jog for 1 min. Then go back to walking for 2 min, and jog for 1 min. Your body will be learning how to efficiently use oxygen during exercise, and you will be able to run faster for longer. Hope this helps!

Anonymous asked: Hi! I'm 16 this year, about 5 feet 5-6 inches and 115 pounds, and I'd like to start during some resistance training. However, I don't have access to a gym, and only have a pair of 5kg dumbbells at home, which I can only lift one at a time and only a few reps (bicep curls). I'm not strong enough for tricep curls with this dumbbell....Was wondering if you could suggest any alternatives? Thank you so much! :D

Hi there, 5kg is a good start! I would keep working on the biceps until you can get to 8-12 reps and feeling fatigued at the end. Tricep curls isn’t a real exercise, I’m wondering if you meant tricep kickbacks? An easier way to work your triceps would be the overhead press where you hold the dumbell behind your head with your elbows bent. Then you extend your elbows and push the dumbbell up. 

As for some leg exercises that would be good to practice, I would start off with squats, lunges, and squat thrusts. If you were to work up to 3 sets of 12 reps of each, that would be great!

Hip Circles
Exercises A-Z: This exercise is great for your glutes as well as for increasing general mobility. It’s a great exercise to do while stretching after running. 

Hip Circles

Exercises A-Z: This exercise is great for your glutes as well as for increasing general mobility. It’s a great exercise to do while stretching after running. 

Fitness tip #380

Fitness tip #380

Anonymous asked: hello. i find myself trying to stay away from peanuts & almonds and such nuts due to the amount of fat in them. i know moderation is key. what is your intake on me staying away from peanuts?

Yes, nuts have fat in them, but they also contain a lot of monounsaturated fat, which is better comparatively than saturated fats. Monounsaturated fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. So if you were to have fat in your diet, and 20-35% of your diet should be fat, nuts are the way to go. 

Moderation is key. So I would try to put a serving of nuts in a small plastic bag and take it with you. When you get hungry and need a snack, that would be great. And you won’t eat too many because you only packed a serving. Hope you like this idea!

10lbsass asked: Hi! I workout regularly and i've been seeing results in my stomach, and now i'm hoping to move on to my butt. Squats never seem to work for me, I have the correct form but i never feel it in my butt only in my thighs. I have a flat/small butt but i want to make it rounder. I know i can't change the size but i'm just trying to make it a little perkier haha. Are there any other really effective moves? Thanks in advance! xoxo. Great Blog!

Well first off, I would ask a trainer or anyone who knows how to do the squat to watch your form. It’s possible that you are relying too much on your quads and not enough on your glutes. That being said, there are plenty of other exercises for your glutes! Here’s two:

Hip Raise: Also known as the bridge, this doubles as a good workout for your core and erector spinae. It’s also going to really strengthen your glutes. 

Side leg raises: You can do this exercise standing up or lying on your side, with or without resistance. This is going to focus more on your Gluteus Medius. 

Hope you try these out!

Fitness tip #379

Fitness tip #379

Fitness tip #378

Fitness tip #378

Fitness tip #377

Fitness tip #377

Fitness #376

Fitness #376

Anonymous asked: This may sound like a dumb question, but is there a way to raise your metabilisim?

It’s not a dumb question, a lot of people don’t understand this! You can raise your metabolism a few ways, mainly by exercise and eating habits. 

Thinking about eating habits, the best way to raise your metabolism is to eat foods frequently throughout the day. If you were to eat 5 small meals a day, that would be a great start. Your body constantly needs energy to function properly, and if you don’t eat for hours and hours, you’ll feel really tired and crash. That’s why starving yourself is counterproductive to losing weight. People think they’ll lose weight by not eating, but actually your body recognizes that it’s starving, and shuts down its metabolism to conserve energy. As long as each meal is small, you’ll raise your metabolism. 

Another way to raise your metabolism is by exercising. There are a few ways that you can do this effectively. One way is to do a workout that is short in duration and very intense. That is going to elevate your metabolism well after the workout is over because of the post exercise oxygen consumption. Another way to do it is a good resistance training workout. Your metabolism rises for 24-48 hours after a weight training workout! Another way is to do a longer cardio workout at a pretty good intensity, but not all out because you want to exercise for an hour or maybe a little longer. That will also keep your metabolism elevated well after you’ve finished your cooldown and gone back home. 

Hope these ideas help!

Anonymous asked: I'm going to join swim team & was curious as to how good competitive swimming is for losing weight & getting a good body. It's 5x a week for 2 hours and our diets are pretty strict. Would it be enough to lose like 15 lbs before November

I’m going to go ahead and say yes because I have been a lifetime swimmer and nothing gets you in better shape than swimming! Plus, I would say that swimmers’ bodies are the best of all athletes (I’m biased). If you were to lose 2 lbs a week (and that’s a reasonable goal) then you could definitely lose 15 lbs before November. I don’t know if you are overweight or anything about your metabolism, but I think it’s definitely possible. I hope that you have a lot of fun doing swim team this year!

Fitness tip #375

Fitness tip #375

Fitness tip #374: After exercise, reach for milk or orange juice to replenish electrolytes, instead of Gatorade or Powerade

Fitness tip #374: After exercise, reach for milk or orange juice to replenish electrolytes, instead of Gatorade or Powerade

Anonymous asked: Yo I gots a question. Avg height, avg weight, 21 year old female. Trying to lose a bit. I came up with a numbers system. I used an online calc (runnersworld) to figure out how many cals I burn if I don't exercise at all ever - 1800. Here is the system: I count calories eaten and burned. So if I eat 1500 and run 2 miles (-200), that's a net loss of 500 calories for that day. Except I've been doing it for weeks, my net losses are in the 9000s and I've lost like a pound (3500 cals). The heck??

I have a strong feeling that your online calculator is not quite right. You’re right in thinking that losing weight is a calories in, calories out system. But your body is different from everyone else, even if that person is the same height and weight and muscle tone. Some people have faster metabolisms, and some don’t. So I’m guessing that the online calculator is calculating numbers for a general population, but that calculation doesn’t apply to you. I know you said you don’t cut corners or guess, so I’m not going to remind you that snacks, drinks, dessers, etc count towards your calorie count. Also, as you lose weight, your metabolism will also change. So one calculation is not enough. As you lose weight, you could end up burning less or more calories depending on your resting metabolic rate. 

Advice: stay at 1500 calories a day, that is pretty healthy. If you are running 2 miles every day and that’s it, your body is adapting to the situation and it’s going to be harder to burn a lot of calories. Try pushing yourself with more distance or a higher intensity while running. Also try incorporating some body weight exercises into your workout, like pushups, squats, lunges, and dips. Hope this helps!