If you’re trying to lose weight, it can be difficult to know where to start. As this video from asapSCIENCE explains, in the short term, it’s better to focus on your diet, since running 30 minutes per day burns off the same number of calories as skipping two cans of sugary soda. In the long run, though, a combination of breaking a sweat and eating healthy will give you the best results. Plus, the benefits of exercise go way beyond weight loss.
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Hey, I’m Steve.
I’ve been running this site, Nerd Fitness, for about seven years now. Before that, I trained in a gym for six years trying to get in the best shape possible. But I struggled. Struggled to make consistent progress. Struggled because it always seemed like three steps forward, 2.9 (or 3.1) steps backwards, month after month, year after year.
Two years ago, my mentality changed. I stopped asking “when will I arrive?” and instead realized that I will never actually get there.
With this mindset I created a new strategy, and today I stand (well, sit) before you a changed person – physically and mentally. I’m 20+ pounds (of muscle) heavier, stronger and more resilient than ever, and believe that every day is an opportunity to set a new personal best.
I did it by refusing to focus on the “end.” In other words, I stopped worrying about “before and after.” Instead I just focused finding goals and quests that excited me each day.
In fact, I hadn’t noticed just how much I had changed until I looked at a video from Nerd Fitness from three years ago that made my jaw drop (picture above). It really hit home when I went to get fitted for a tux two weeks ago and the guy taking my measurements said “well, this won’t fit right because you’re built like Captain America.”
<img class="aligncenter size-large wp-image-26708" src="//www.nerdfitn…
Source: http://www.fannetasticfood.com/2016/02/08/weekend-skiing-at-whitetail-and-super-bowl-fun/
Hey friends! First things first – happy week 3 of the Winter Shape Up! Don’t forget to comment daily on both the week 3 meal plan and week 3 workout page to be entered into this week’s giveaways. 
Keep up the great work!
As you guys know, Matt and I spent the weekend skiing!
We headed to Whitetail in Pennsylvania, which is one of the closest places to DC for skiing/snowboarding – only about an hour and a half away. We went two years ago with a big group of people and had a blast, so when the trip got organized again this year we jumped right on it.
We had a huge group – 14 of us – and…
Hongeo, a dish of skate left to ferment in its own urine, is a beloved delicacy in parts of South Korea — despite its overpowering ammonia smell. A sashimi platter of hongeo for three to four people usually costs anywhere from 60,000 ₩ (U.S. $49.78) to 150,000 ₩ (U.S. $124.46).
Marius Stankiewicz
On the southwestern tip of the Korean Peninsula, laid out across ferry-filled harbors and rolling hillsides, is a vibrant port city called Mokpo.
Famous for its Japanese colonial architecture and for being the jumping-off point to scenic islands like Heuksan and Jeju— the “Hawaii of Korea” — Mokpo is also known for its fishing …
Source: http://greatist.com/move/long-slow-jog-or-short-fast-run?utm_source=rss&utm_medium=rss&utm_campaign=feed_http–greatistcom-
Sunny days (yes, even when it’s cold) call for outdoor workouts. And hitting the road for a run is one of our favorite ways to do our body some good while taking in some fresh air.
But whether you’re looking to maintain your fitness, build stamina, or simply enjoy the gorgeous weather, the question arises: Is it better for your body to take a leisurely, long jog, or is there a need for speed (even if that means cutting back on mileage)?
We went to the experts to find out which we should choose: a long, slow jog (i.e., five or six miles at a 10-minute-mile pace) or a shorter, faster run (i.e., two or three miles at a 7-minute-mile pace).
The Short Story 
While it does depend on what exactly your fitness goals are, we can all agree that getting more done is less time is generally better. In that way, the shorter, faster run wins out. (One caveat: If you’re new to running, don’t go all out. Start by alternating walking and running until you build up your pace and mileage.)
The important thing to remember here: You’ve got to push yourself to run at an actually high intensity. Experts dub running at a “comfortably hard pace,” or around the max speed you could run 10K, a tempo run. For tempo runs, aim to work at 85 to 90…
Source: http://www.sonima.com/yoga/100-most-influential-yoga-teachers-in-america-2016/
True teachers remind us of what’s most important. They remind us how to practice when we lose our way. They illuminate our paths, they challenge us to grow, they delight in our evolution. A teacher-student relationship is one of the most sacred ties we have. In his seminal book, Light on Yoga, B.K.S. Iyengar implies that this connection between teacher and student is the most central in our lives.
The following list highlights 100 influential yoga teachers in America, who have dedicated their lives to spreading the practices of yoga, and in doing so, have impacted millions of new yogis around the globe. We measured influence based on a variety of factors, such as depth of study, community impact, social media following, and contributions to yoga’s many aspects, from philosophy to physiology, tradition to innovation. These teachers each play a profound role in the dissemination of the practice from its roots, and the perpetuation of modern day parampara, the acceleration of lineage and teachings passed down from teacher to student over time.
Related: Try Sonima’s Free 10-Day Meditation Challenge
While this feature is extensive, it is by no means exhaustive—yoga’s landscape is vast and more multifaceted than ever, and there are more inspiring teachers doing good work than we can name here. But by highlighting the following influencers and innovators we hope to guide you toward people and perspectives that may deepen you…
Ask any expert how to tell if a food is healthy, and you’ll likely hear: “Just read the label!” It may sound simple, but that doesn’t mean it’s easy.
Nutrition labels and ingredient lists are dizzying displays of numbers and confusing (or downright unrecognizable) terms. So if you don’t know exactly what you’re looking for, attempting to make sense of them is pretty much on par with bumbling through your college chemistry textbook.
But it doesn’t have to be that way. Even though nutrition labels are chock-full of information, you really only need to pay attention to a few specific things to determine whether a food is actually good for you. Here’s what they are.
1. Calories
You’re probably used to looking at the big, bold number of calories first—or maybe it’s the only thing you look at, period. And while the number definitely counts, where those calories come from might matter even more. “A healthy snack bar may have as many calories as a candy bar, but the sugar is lower and the fats are healthier, and it provides protein and fiber,” says Rania Batayneh, MPH, nutritionist and author of The One One One Diet.
Still, you don’t want to go crazy. The right number will depend on your individual calorie needs and the type of food you’re looking at (the c…
Source: http://feedproxy.google.com/~r/tinybuddha/~3/IKcN3cN4r48/
“Every day is an adventure.” ~Joseph B. Wirthlin
Be honest.
It gets to you, doesn’t it?
You feel trapped in a life of monotonous everyday routine. One dull day merges into the next, each equally forgettable. The months slide past until you look up from your desk and suddenly another birthday’s here.
So you avidly consume programs and articles on fearless adventurers and bold entrepreneurs who risked everything to pursue their dreams.
And you follow them hoping someday to have your own stories to tell, your own daredevil memories to post and tweet. But instead, you end up doing nothing but beating yourself up at your seeming lack of adventurous spirit.
But maybe it’s time you stopped beating yourself up so much. What if adventuring isn’t all it’s cracked up to be?
What Nobody Tells You About Living an Adventurous Life
At nineteen, I was also frustrated with the lack of adventure in my life. And then I met a crazy-haired free spirit who catapulted me out of my everyday, humdrum life and into a world of adventure.
It was amazing.
But just like all those Photoshopped, celebrity cardboard-cutout Facebook pages, another side existed that few people confess to.
You see, in between exploring mountains, deserts, and rainfo…
Move over Netflix. Nike just premiered its own fitness-centric original series, Margot vs. Lily. At first glance, it seems curious that a company known for its athletic apparel would venture into Orange Is the New Black territory. But after getting a sneak peak of four episodes (you can check out the first one below), we were surprised by how much we liked it.
The series tells the story of polar-opposite sisters: Margot, a socially awkward fitness vlogger, and Lily, a social butterfly who has no idea what a WOD is. In a classic sibling rivalry, each challenges the other to spend time in her shoes (maybe even literally—Nike is behind this, after all.) Margot is tasked with making more friends, and Lily has to start her own fitness channel.
At times, the costuming on the show feels a tad unrealistic. Margot and her dad wear head-to-toe Nike apparel (product placement!) throughout much of the first episode. But the super relatable characters and cheeky jokes make this show worth watching. Most of us have at least one friend who can’t stop talking about their latest sweat sesh and another who can’t think of anything more terrifying than a burpee.
Photo: Nike
We love that neither character is perfect. Margot’s uber-regimen…
Surprised that you’re feeling down after getting it on? This video from Stuff Mom Never Told You explains exactly what’s going on with our bodies when we’re suddenly not so happy after sex. Post-coital sadness can last anywhere from five minutes to two hours, and it’s more common than you think—one recent study found it affects nearly half of women at some point. 1
For most of us, we can blame the blues on chemicals. Our brain releases lots of dopamine when we orgasm, but then comes prolactin, a chemical that regulates dopamine levels to stop us from becoming too unfocused and unproductive. During sex, there’s less activity in our prefrontal cortex (where serious thinking goes on) and our amygdala (where fear and anxiety comes from), but afterward they get back to work. All this leveling out can make us feel sad right after we felt amazing. On a more serious note, post-coital sadness has also been linked to past sexual abuse, so if it’s something you experience regularly, it’s worth bringing up to a doctor or therapist.
Works Cited Postcoital Dysphoria: Prevalence and Psychological Correlates. Schweitzer RD, O’Brien J, Burri A. Sexual medicine, 2015, Oct.;3(4):2050-1161. …