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    Music for your workouts (Original post from Women's Running Magazine)

    Music for your workouts (Original post from Women's Running Magazine)

    A few years ago, the average club track would have clocked in around 128 BPM. Presently, with the growing influence of slower genres like tropical house (think Justin Bieber’s “Sorry”) and reggae (think Katy Perry and Skip Marley’s “Chained to the Rhythm”), dance music is trending toward lower BPMs. This isn’t a bad thing–unless you’re relying on dance tracks to fuel your running mixes. For those of you in the market for faster tracks, we’ve rounded up a few recent favorites.

    On the pop side, the playlist below includes unusually fast Top 40 hits—courtesy of Shawn Mendes and Fitz & The Tantrums. Additionally, you’ll find remixes that push recent collaborations from Zedd and The Chainsmokers each above 140 BPM. Lastly, if you need an immediate pick-me-up, there are 160 BPM+ bursts from Yellow Claw and Panic! at the Disco. To that end, when you’re looking for more speed than a traditional pop hit provides, swap in any of the tracks below and let the momentum work its magic.

    Fitz & The Tantrums – HandClap – 140 BPM

    Zedd & Jon Bellion – Beautiful Now (Big Gigantic Remix) – 148 BPM

    The Foreign Resort – Take a Walk – 165 BPM

    Yellow Claw & Yade Lauren – Love & War – 161 BPM

    Fergie – M.I.L.F. $ – 160 BPM

    The Chainsmokers & Daya – Don’t Let Me Down (Hardwell & Sephyx Remix) – 151 BPM


    St. Lucia – Help Me Run Away – 158 BPM

    Shy Carter & Aleon Craft – Bring It Back – 152 BPM

    Shawn Mendes – Stitches – 150 BPM


    Panic! at the Disco – LA Devotee – 176 BPM

    To find more workout songs, folks can check out the free database at Run Hundred. Visitors can browse the song selections there by genre, tempo, and era to find the music that best fits with their particular workout routine.

    I’m A Size 10 And This Is Why I Run In A Sports Bra

    I’m A Size 10 And This Is Why I Run In A Sports Bra

    BY RUN SELFIE REPEAT    PUBLISHED JAN. 10, 2017

    Three years, five marathons and a few thousand miles; that’s how long it took me before I found the courage to work on my negative body image.

    As a new runner, I always felt insecure when I looked at the covers of health and fitness magazines. Month after month, I’d see the same strong and slender women looking happy and confident to be working out in their sports bras. But I didn’t look like them. I rarely saw my body shape represented and when I did, she always had her shirt on.

    And I totally get it. There was a time when I wouldn’t be caught dead rocking a sports bra for all the world to see my stretch marks, cellulite, love handles and rolls. The problem was, I assumed that the more I ran, the more I’d look like those slender girls proudly working out in their sports bras.

    So I ran my first marathon and a year later I ran my second. Then the following year, I ran three more and broke 4 hours for the first time. The more I ran, the more confident I felt. I stopped explaining to people that I wasn’t “really” a runner. I stopped feeling insecure about my pace. I was having the time of my life running, racing and finding my voice in the running community.

    But despite the fact that I was working my ass off and having a ball doing it, my stereotypical runner’s body never materialized. I’d logged thousands of miles and yet I was still a 160-pound U.S. size 8/10. I’d put on shorts and a sports bra, look in the mirror, and convince myself that my body wasn’t a body that should be seen in a sports bra.

    I was frustrated. I realized that I was attaching shame to the body that I’d worked really, really hard for. So one steamy New York City summer day when I set out to run 15 fast and painful miles, I told myself enough was enough. I wasn’t going to to wait for my perfect runner’s body any longer. So I shed my shirt, the #SportsBraSquad was born—and instantly my life changed.

    It took months before I stopped feeling self conscious rocking a sports bra but I just kept telling myself, Fake it until you become it. When I found myself in a spin class, riding next to a Victoria’s Secret model and feeling insecure about my heavier frame, I’d shed my shirt, kick ass in class, and reinforce my newfound confidence. Runners who looked like me, also rocking their sports bras, would scream, “Sports bra squad!” at me. I found a community of women who felt like I did and we became stronger together.

    Becoming a member of the #SportsBraSquad became a hell of a lot more than a way to stay cool. It helped me combat the decades I’d spent developing a negative body image. Stepping out of my comfort zone brought me back to reality whenever my confidence wavered.

    This is a picture of me in November of 2016 during the New York City Marathon, the result of seven months of hard work.

    picture 1

    Look closely and you’ll see my Loch Ness Monster abs. (They appear only in four photos and are nowhere to be found in real life.) It sounds stupid, but my point is it’s a lot easier rocking a sports bra when you know how hard you worked for your new Loch Ness Monster abs.

    But fast forward two months and here I am in my post-holiday splendor.

    Picture 2

    Rocking a sports bra today is a lot more intimidating than it was when I first started the #SportsBraSquad. Last May, I knew my strength and was feeling confident about how hard I was working toward my goal to qualify for the Boston Marathon. Today, I’m coming back after a much-deserved break to recover, and my Loch Ness Monster abs are in hibernation. But Loch Ness Monster abs or no Loch Ness Monster abs, I’m still proudly rocking my sports bra because I never worked out in a sports bra to show off my body; I did it to stay comfortable and to challenge my negative body image.

    Health is all about balance. Life, injuries and breaks happen. The important thing to remember is that you can’t compare yourself to where you once were, the only person you should compare yourself to is who you were yesterday.

    Running in my sports bra taught me how important it is to consistently work on my self confidence. It really isn’t about how you look, it’s about how you feel. It’s about feeling grateful for what you can do and using that as motivation to work toward a stronger tomorrow.

    The next time you’re feeling self conscious about how you look, remember to acknowledge the parts of you that make you feel strong and confident as well. A little positive self talk every single day goes a long way. Build yourself up. Believe in yourself. Head up, wings out.

    Until next time, #RunSelfieRepeat.

    Barbie on Body Positivity

    Barbie on Body Positivity

    Barbie Just Made An Ashley Graham Doll That Matches Her Measurements

    The first Barbie whose thighs actually touch.

    Barbie must think so too, because it just unveiled the Ashley Graham Barbie doll.

    Barbie must think so too, because it just unveiled the Ashley Graham Barbie doll.

    Graham was gifted her doll at the Glamour Women Of The Year Summit.

    Graham was gifted her doll at the Glamour Women Of The Year Summit.
    Matt Winkelmeyer / Getty Images

    The doll was created with the same proportions as Graham. To make it, Graham sent Mattel a series of full body shots and then discussed proper hair and eye color with a team.

    The doll’s most important attribute? “The number one prerequisite … was that her thighs touched. I was like, ‘Guys, we can make this Barbie, but if her thighs don’t touch, she’s not authentic,” she told the Huffington Post.

    The doll's most important attribute? "The number one prerequisite ... was that her thighs touched. I was like, ‘Guys, we can make this Barbie, but if her thighs don’t touch, she’s not authentic,” she told the Huffington Post.
    Mattel

    Unfortunately, as of right now, the doll is just a one-off, and not available for purchase.

    Unfortunately, as of right now, the doll is just a one-off, and not available for purchase.
    Mattel

    But customers can purchase dolls from Barbie’s Curvy, Petite, and Tall collection, which it launched back in January.

    But customers can purchase dolls from Barbie's Curvy, Petite, and Tall collection, which it launched back in January.
    Mattel

    Shine on, Ashley!

    Raw Asian Carrot Avocado Salad by; Kimberly Snyder

    Raw Asian Carrot Avocado Salad by; Kimberly Snyder

    Today’s recipe, Raw Asian Carrot Avocado Salad, is a great accompaniment to any social gathering or event you have planned for this summer. It’s also great to munch on at home or to pack for work. This dish is packed with beauty nutrients with an Asian flair.

    And one of the best things about it? The crunch! Texture is important with foods as it makes it more satisfying. This crunchy salad will hold well for packing, and give your jaw a workout as you fill up on cleansing fiber-filled veggies :).

    So what’s so great about the main ingredient?

    Carrots

    This bright colored orange root contains high amounts of Vitamin A, in the form of beta-carotene, and as you may have heard over the years, is great for your eyesight. Carrots also have the ability to increase the health of your skin— reducing the signs of premature aging.

    The lovely and powerful carrot also boosts your immune system, improves digestion, detoxifies the body (which we all have to put effort into doing on an ongoing basis!) and boosts oral health. They also provide loads of other vitamins,minerals and phytonutrients.

    Fresh Carrot bunch.

    Because carrots grow relatively easily and are very versatile in a number of dishes, they tend to be one of the most widely used and enjoyed vegetables in the world. They are typically orange in color, but there are a variety of colors to incorporate whenever you spy them— including purple, white, yellow, and red.

    Most of us (and that includes our little ones), like the crunchy texture and sweet taste, which makes this fibrous veggie a great way to take the edge off hunger, while providing tons of nutrients.

    Avocados

    Avocados are Mother Nature’s creamy gift to all of us! Avocados contain vitamins A, C, E, and K and are full of antioxidants that help protect your skin from any environmental damage.

    Some of the health benefits of avocado include boosting proper digestion (a must for beauty!), skin care and dental care. It’s also a great food to mash up for our growing babies (Lil Bub will surely be eating this on a regular basis!).

    Avocado is a great whole food beauty fat that contains water and fiber to help control portion size. Its raw, monounsaturated fats gives your skin a youthful, beautiful appearance, moisturizing from the inside out. Unlike oil, which is liquid and easy to overdo, leading to weight gain, avocados digest easily and are much filling, again, due to their high water and fiber content.

     

    Green Fresh Avocado.

    Even though avocados are a “good” raw plant fat, remember that all fat should be eaten in moderation. Half of a large/medium avocado or one small one a day is enough. I also recommend eating minimal hard nuts, or skipping them altogether the same time you are eating avocado— as the combination can be too heavy and dense in fat. Some seeds, as in the hemp seeds in recipe, are okay to combine as they tend to be less dense upon digestion as harder nuts.

    There are several ways you can use avocados, from snacks, blended into dressings in lieu of oils to full meals (including smoothies), or as a highlight to any dish.

    Let’s get into THIS dish at the moment though!

    Raw Asian Carrot Avocado Salad

    Prepare your ingredients.

    Raw Asian Carrot Avocado Salad

    Put all ingredients into a large bowl.

    Raw Asian Carrot Avocado Salad

    Toss all the salad ingredients together in a large bowl, except for the avocado. Pour the dressing over, and mix very well.

    Raw Asian Carrot Avocado Salad

    Finally, add in the avocado, and do one more gentle toss.

    Raw Asian Carrot Avocado Salad

    Add some additional sesame and hemp seeds on top of the salad before serving. Enjoy!

    With all this talk about keeping our bodies healthy from our sight to our skin, let’s not waste anymore time Beauties-  get dicing and reap the benefits! 

    Check out the full recipe below…

     

    Raw Asian Carrot Avocado Salad Recipe
     
    Author:
    Serves: 4 servings
    Ingredients
    • Dressing:
    • 1 Tbs. sesame seed oil
    • 1 Tbs. olive oil
    • 3 Tbs. lime juice
    • 2 Tbs. raw apple cider vinegar
    • 1 ½ teaspoons. fresh ginger, minced
    • 1 Tbs. ground coriander
    • 1 Tbs. coconut nectar or maple syrup
    • For the salad
    • 4 cups grated carrots
    • 1 cup cilantro, chopped
    • 1 cup parsley, chopped
    • ½ cup chopped scallion
    • ¼ cup raw sesame seeds (black preferred), plus extra for topping
    • 3 Tbs. hemp seeds, plus extra for topping
    • 1 medium avocado, diced
    Instructions
    1. Blend all the dressing ingredients together and set to the side.
    2. Toss all the salad ingredients together in a large bowl, except for the avocado. Pour the dressing over, and mix very well.
    3. Finally, add in the avocado, do one more gentle toss, then add some additional sesame and hemp seeds on top of the salad before serving.

    Try making this for your next outing and let me know how it goes! (#beautydetoxrecipe)

     

    Be sure to support your local farmers market whenever you can!

    Be sure to support your local farmers market whenever you can!

    In love and health,
    Kimberly and Lil Bub