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This refreshing cocktail is perfect for parties. It looks pretty and tastes delicious with the sweet fruity flavors.
This isn't just another boring kale salad. Massaging your greens may sound a little weird, but don't skip out on rubbing the kale with the lemon juice and sea salt. It helps break down the fibers of the leaves so it becomes tender, less bitter, and more enjoyable to eat raw. If you have time, roast the squash for more flavor.
"High-intensity interval training" (HIIT) is a fitness term that gets thrown around a lot these days. HIIT workouts vary from bodyweight-only circuits to treadmill sprints to far less intense variations. But here, when we say high-intensity, we're not kidding.
This 15-minute workout, led by certified trainer and Grokker expert Kelly Lee, gets your heart pumping and targets every major muscle group, from your chest to your legs. It takes you through three sets of two exercises using a kettlebell (a dumbbell works too). In each set, you’ll perform ladder-style reps: 10 reps of each exercise, then 9 reps, and so on until you perform just 1 rep of each.
With moves like sumo squats with high-pulls, Russian twists, and squat presses, this workout isn’t for the faint of heart (but don't worry—Lee offers beginner and advanced varations on each exercise). In the end, you'll walk away with feeling stronger, fitter, and definitely sweaty. Ready? Just press play.
To recap, perform three sets. For each set, perform 10 reps of exercise (A) and 10 reps of exercise (B), then 9 reps of exercise (A) and 9 reps of exercise (B), and continue until you perform just 1 rep of each exercise. Then move on to the next set of exercises and perform those in the same pattern.
Interested in more short and effective home workouts? Find thousands more on Grokker, the one-stop online resource for wellness. Grokker sifts through thousands of videos on the web, constantly filtering and aggregating the best cooking, yoga, and fitness videos available so you don’t have to.
This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.
Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.
Complete 21 reps of each of the following movements, then 15 reps, then 9 reps as fast as safely possible.
Elevated Push-Ups
Explosive Push-Ups
V-Ups
Want to kick up the intensity? Move your feet higher during the elevated push-ups. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!
"DO NOT TRY THIS AT HOME OR WORK" is one way to make sure someone doesn't cut a hand off trying the "Matt Jones, Cut a Watermelon in 20 Seconds Challenge" shown above.
All right, maybe that's not a real challenge. Sure, "cut" could be interpreted a lot of ways. And yes, the guy above takes 21 seconds to dice the hell out of a watermelon, but that didn't seem to trouble the more than 6 million people who have watched this video since it was posted on April 23, 2013.
Jones, the man in the video, is an assistant produce manager at a Publix Supermarket, at least according to his Google+ profile (yes, people still use those). Chunking watermelons is apparently part of the job over there, and given his technique, I doubt this is his first rodeo.
Other than the fact that he's wearing safety cut gloves, Jones' feat is all skill. For anyone who wants to try and beat his time, well, please don't. Take head of Jones' warning and enjoy his watermelon magic from a respectable, 10-fingered distance.
Originally posted April 2013. Updated May 2015.
There’s nothing quite like sitting down to enjoy a delicious (and nutritious) homemade meal. But we rarely have the time during the week to find a recipe, shop for ingredients, and prepare something. And then there’s the risk that the recipe we grabbed off Pinterest won’t actually be as mouthwatering as it looks in photos. It’s no wonder we find ourselves ordering takeout or popping another frozen dinner into the microwave—it just seems easier.
But we said good-bye to our takeout habit after discovering Plated, a food delivery service that sends chef-created recipes and perfectly portioned ingredients right to your door. Cooking restaurant-quality meals has never been so easy!
The cuisines range from Thai to Greek to Mexican, so we had no trouble picking out meals we liked. In fact, we found two new favorites in our first Plated box: squash, ricotta, and sage tartine with an apple salad, and blood orange wild salmon with brown butter gnocchi—talk about yum! And we felt great about the food we were eating because Plated uses artisanal meats (raised without antibiotics or added hormones) and sustainably sourced seafood.
The recipes were super easy to follow and came with plenty of photos (perfect for people like us who don’t know our way around the kitchen). Plus, each recipe takes 30 minutes or less, and we didn’t waste any time measuring ingredients because everything was already portioned out. Even better, each serving costs $12, which is cheaper than going out to buy these high-quality ingredients at the grocery store. Every meal makes two servings, so you can share it with a friend or your special someone—or just save it for lunch the next day and watch your co-workers swoon over your culinary creation.
So what are you waiting for? Click the button below and get started on your first Plated box.
This post is sponsored by Plated. We take our partnerships seriously, which is why we’ll never collaborate with a brand unless we profoundly believe in their mission. We think Plated fits that bill—we trust them to make a difference and they trust us to write great articles that (like everything on our site) are science-backed, informative, and original.
It may sound counterintuitive, but the best long-distance runners didn't get so good from running alone. To run harder, better, faster, stronger, they supplement their runs with other forms of exercise like cross-training, strength training, and interval running. Studies show these are all important elements in any training plan to become a better runner1 .
But many runners still neglect one crucial component of training: improving their balance. Research shows balance training can be used to prevent and treat acute ankle sprains, and reduce the chances of ankle injuries in the future2 .
After all, the last sound any runner wants to hear while running is a Rice Krispies-style snap, crackle, or pop signaling the dreaded ankle sprain. Depending on its severity, a sprained ankle can disrupt even the most carefully planned training schedules and take anywhere from four weeks to a seemingly endless 12 months to fully heal. Ain't nobody got time for that.
Unlike repetitive stress injuries—like shin splints or runner’s knee—traditional ankle sprains are acute, trauma-related injuries from rolling an ankle on uneven terrain, explains Jason Fitzgerald, a running coach and author of 101 Simple Ways to be a Better Runner. This stretches or tears one or more main ligaments that connect the ankle to the foot, creating swelling and bruising at the site of injury. And it's even more common than you may think: An estimated 25,000 people suffer an ankle sprain every day in the U.S.
But you don’t have to twist your ankle on a trail or an uneven sidewalk to experience a bothersome feeling in your lower leg. Moderate (rather than trauma-related) ankle or foot pain can also affect runners. "A large percentage of runners tend to overstride or pace improperly, which can lead to ankle soreness,” says Chris Johnson, a physical therapist, All-American triathlete, and triathlon coach.
Another reason why runners get the short end of the ankle-sprain stick: Running is a plyometric activity, and bounding from one leg to the next with relatively short contact times puts considerable demand on a runner’s muscles and joints, which can lead to injury, Johnson explains.
And that's where balance training comes in: “If a runner has difficulty balancing on one leg on solid ground, running will be that much more difficult due to the increased forces and dynamic nature of the sport,” Johnson says. Need more convincing to improve your balance? Check out these four reasons:
"Balancing exercises can strengthen the ankle and surrounding musculature that provide stability while running," Fitzgerald says. One study found that athletes with chronic ankle instability demonstrated significant improvements in their ankle strength after completing a four-week balance training programs3 .
A neuromuscular component of balance known as proprioception (try saying that 10 times fast), or your sense of where your limbs are positioned in space, becomes impaired during an ankle sprain. Single-legged exercises train the brain to anticipate and coordinate movements in one’s leg muscles, making athletes less prone to recurrent ankle sprains4 . That's also why strength training, with a focus on improving balance and proprioception, can help runners (especially trail runners) skirt around surprise bumps and obstaces on the ground by heightening their awareness of where either foot will land, relative to other objects5 .
“When you run, there’s a period of time when you’re completely in the air—unlike walking, when one foot is always in contact with the ground,” Fitzgerald says. “In this sense, running can be considered a very coordinated series of one-legged hops.” Single-leg exercises (like the ones we highlight below) can improve running-specific strength and limit any imbalances that might occur.
Balance training can be done literally anywhere, at any time. Most single-leg rehab exercises fit easily into any routine, allowing injured runners to multitask like a boss.
So you've twisted your ankle—now what? First, it’s important to keep pressure off of the injured leg (remember RICE: Rest, Ice, Compression, Elevation). Next up: See a doctor who can recommend the best course of treatment, which may or may not involve an ankle brace to maximize ankle protection and minimize swelling.
Whatever you do, don't run. Running too soon after a sprain may inflict permanent damage. In fact, people who have already had an ankle injury are five times more likely to have another ankle issue in the future6 . “Too often, I find that injured runners who seek physical therapy services are in denial,“ Johnson says. “They make the situation worse or prolong it by trying to run through it.” Chronic ankle instability from a poorly treated ankle sprain can also lead to more serious problems such as degenerative arthritis, he says.
A better plan of attack: Focus on low-impact activities, like swimming, cycling, or rowing, which don’t require sharp, sudden ankle motions. As athletes gradually ease themselves back into the groove of running, Johnson recommends safeguarding against injury by not increasing their mileage more than 30 percent each week. (Other pros suggest following the 10 percent rule as an even more moderate plan for increasing mileage.)
Finally, improve ankle strength and minimize the risk of re-injury with simple balancing exercises. These five moves are easy enough to do anywhere, anytime—even while brushing your teeth—to fortify injured ankles.
"Simply balancing on one leg without shoes is a great first step for most runners,” Fitzgerald says. Begin by balancing on the injured leg with a stable object nearby, such as a desk or a table. Perform the exercise without shoes, standing on a flat, stable surface. Count to 10, then rest. Eventually, work up to 60-second holds. Try to do three 60-second sets twice a day.
For an added challenge, balance on your injured leg with crossed arms, then with closed eyes. Finally, attempt to stand with the injured leg on a cushion (but build up to this slowly). Each of these additions will destabilize the body, making the single legged balance more difficult to perform. For each, count to 10, then rest. Eventually, work up to 60-second holds. Try to do three 60-second sets twice a day.
Once balancing on one leg becomes easy, Fitzgerald recommends dynamic balancing exercises. Stand on one leg, tracing the letters of the alphabet in the air with the elevated foot. “This dynamic motion requires the ankle to work much harder to stabilize the body,” he says. Complete the alphabet on one leg, then switch. Complete three sets on each leg.
Single-leg strength exercises such as pistol squats are very specific to limiting asymmetries and improving running strength, Fitzgerald says. To perform a single-legged squat, begin by standing on one leg, arms extended straight in front of the body. Slowly lower the body so that the standing leg almost makes a 90-degree angle with the ground. Return to the starting position slowly, controlling the movement as you rise. For added ankle strength, perform these exercises barefoot. Work up to 10 reps on each leg.
To further recuperate functional ankle instability and correct gait imbalances, Johnson recommends dynamic slow motion marching drills. March forward in a slow motion, keeping the thigh and knee flexed at a 90-degree angle. Perform the exercises barefoot with relaxed toes. First, attempt to march wobble-free for 30 seconds. To master the exercise, march wobble-free for 60 seconds.
This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.
Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.
Complete 4 rounds of the following moves.
1-minute Wall Sit
1-minute Handstand Hold
1-minute Forearm Plank Hold
Want to kick up the intensity? Hold a light kettlebell or dumbbell in front of your chest during the wall sits. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!
It was the early morning hours of July 5, and after a day of drinking and greasy food, Patricia Ochoa was sufficiently hungover. She had all of the classic symptoms: dry mouth, headache, exhaustion, and an upset stomach. Then, her brother appeared at her bedroom door like the hangover tooth fairy with a bottle of grape Pedialyte. She tore off the “kid-approved taste” sticker on the cap and started gulping it down.
Yes, Ochoa was using an over-the-counter remedy intended for dehydrated children (think: bad bouts of diarrhea) as a hangover cure. And the crazy thing is it worked. After drinking half the bottle, her headache and nausea disappeared.
Ochoa isn’t alone in using Pedialyte as her hangover hack. Adults make up a third of Pedialyte’s market, and those numbers continue to grow. (The company added new flavored powder packs that you mix with water for a far more secretive way of getting your Pedialyte fix.)
Now the company is explicitly marketing to adult customers with its “See the Lyte” campaign. While the marketing lingo still tiptoes around the term “hangovers“—Lindsy Delco, public affairs spokesperson for Pedialyte’s parent company, Abbott, says the most common uses among adults are stomach flu, occasional alcohol use, heat exhaustion, and travel—ads like these leave little question about which demographic Pedialyte hopes to target:
Pedialyte works well as advertised: It helps rehydrate your body. And after a night of boozing, we could all use a little help in that department. “Alcohol is a diuretic, which means its causes you to produce more urine,” says Danielle Hamo, a registered dietician and licensed nutritionist. “That’s why you have to go to the bathroom so much when you drink, and it also means you’re at risk for getting dehydrated.”
A bottle of Pedialyte has twice the sodium and five times as much potassium as the same size bottle of Gatorade—with fewer than half the calories (around 100, compared to 240 in the sports drink). That’s a great combo to rehydrate your body. “Sodium talks to your kidneys and tells them to retain more water in the body,” says Justin Robinson, a registered sports dietitian and Greatist expert. And potassium is one of the key nutrients that’s lost with all of those trips to the bathroom, so its important to replenish.
Sadly, Pedialyte isn't the miracle elixir that will cure all of your hangover woes. Drinking alcohol—especially in excess—can do a number on your digestive tract and sleep cycle, and Pedialyte won’t help with either of those symptoms, Hamo says.
A better idea: Take a proactive approach while drinking rather than gulping down Pedialyte the day after, Robinson says. He suggests drinking a glass of water after every alcoholic drink and making sure you're drinking on a full stomach. “If food is present in your stomach when you’re drinking, it will take longer for the alcohol to enter the bloodstream,” Robinson explains. “But that also means grabbing a late-night snack to soak up all the alcohol you drank doesn't do much to help."
Some days we can’t wait to work up a serious sweat. Other days, the only exercise we get is walking up the flight of stairs to our apartment. Of course, countless factors go into determining what kind of movement is best for our body on any given day—and sometimes that's none at all. Still, there's no denying the benefits of being active most days of the week.
But when you're feeling indecisive, unmotivated, or just plain lazy, it can be hard to pick a class or an activity to do. Fortunately, we're here to help. Take this quick quiz and we'll tell you the best workout—from yoga to strength training to barre—for your energy level, fitness goals, schedule, and current mood.
Want more? Click your result below to find a specific workout plan!
These Indian-inspired raw energy bites make a delicious snack or dessert option without added sugars. Most of their sweetness and healthy carbs come from the figs, which also provide fiber and vitamin B6. A touch of fresh orange juice and zest add a little more sweetness with a bonus of vitamin C. Super quick and easy to make, these store great in the fridge whenever you want a treat.
This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.
Before you tackle this workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.
Complete 8 rounds of the following as fast as safely possible.
10 Dips
1-minute Side Forearm Plank (30 seconds per side)
10 In & Outs
Want to kick up the intensity? Just move faster. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!
