When it comes to meeting goals like losing weight, building muscle mass, and getting your nutrition on track, protein shakes can be a big part of your strategy. As a macronutrient, protein has numerous benefits. But it’s not always easy to get the right amount every day. That’s where protein shakes can come in handy, says Natalie Allen, MS, RD, an instructor of biomedical sciences at Missouri State University. “Food is always your best choice for the majority of your protein, but shakes can be a convenient way to round out your nutrition,” she says. “Plus, because you can use a ..read more

If you met Anne Vilchuck a few years ago, she probably would have introduced herself with a fat joke. For as long as she could remember, she had been overweight — and, fearing that others thought the worst about her, she used humor to beat anyone to the punch. “I was so embarrassed,” she says. She tried to lose weight — repeatedly. But she was a quitter. When a weight-loss program didn’t yield the results she desired, she gave up. “I tried every diet program, and nothing worked for me. I thought I was just destined to be fat forever,” she says. Worse, “I felt I had let my family and myself dow ..read more

As bodyweight exercises go, it’s hard to find fault with the push-up. It’s convenient, challenging, functional, and it builds muscle without beating up your joints. Among the countless variations of this classic move (e.g., T push-up, clapping push-up, archer push-up, decline push-up, offset push-up, etc.), diamond push-ups are one of the simplest and most accessible. But that doesn’t mean they’re easy. “They’re safer on the shoulder joint,” says trainer Jolie Kobrinsky, RKC, TRX, owner of Elektren Studio in Seaside, CA. “They’re also tougher to perform.” Want to work this ..read more

Of all the reasons to try whey protein, weight loss likely flies under the radar. But is weight protein good for weight loss? What does whey protein do for your body — and what the heck is whey, anyway? What Is Whey? “Whey is a cow dairy protein,” explains Tina Marinaccio, MS, RD, who offers nutrition counseling and cooking classes in the greater New York City area. “When cheese is made, another protein called casein is coagulated, and whey remains liquid and runs off with lactose.” Sound familiar? You might have learned about whey in nursery school. “Remember the old Mother Goose rhyme ..read more

When shoulder pain and injury in sports and everyday life is discussed, you often hear the term “rotator cuff.” This group of muscles and connective tissues is a common source of shoulder trouble for athletes and weekend warriors alike. Most common in sports and jobs that require repetitive arm motion (e.g., baseball, tennis, carpentry) as well as with people over 40, rotator cuff pain can make exercise and daily activity — even sleeping — uncomfortable, if not impossible. Associated discomfort in the shoulder most often takes the form of a dull ache. If you’re experiencing shoulder ..read more

Whether you’re practicing a low-carb or keto lifestyle or merely trying to cut back on the sweet stuff, sugar substitutes like monk fruit and stevia extract are good choices to sweeten your foods without the added carbs and calories. We know how harmful too many added sugars can be in your diet, potentially contributing to all sorts of health complications. But giving up sweets altogether? Heartbreaking. Monk fruit and stevia extracts have little to no calories, which makes them a better alternative for people who are trying to shed some weight, says certified nutritio ..read more

You love the challenge and energy of your indoor cycling workouts, but you’re not sure how much they’re moving you toward your fitness goals. If you’re someone who likes to know how much you’re eating and burning in a day, you’re probably wondering how many calories are burned cycling (in an average indoor cycling session). Here’s what to know about the calorie burn of your cycling workouts. Calories Burned Indoor Cycling How many calories burned cycling, running, or any other exercise can vary from person to person and from workout to workout. But here’s a look at how many approximate ca ..read more

If you’re serious about putting on size, you should know that the quality of your reps matters just as much as the quantity of them. One of the most effective — and simplest — ways to optimize your training and build muscle is to focus on time under tension. What Is Time Under Tension? Time under tension, often abbreviated as TUT, refers to the amount of time that your muscles spend “working” (lengthening and contracting) to resist an external load. You can prolong time under tension during an exercise by performing more reps and/or performing each rep at a slower pace, explains exercise phys ..read more

Hydration and exercise go hand-in-hand. But is that trusty water bottle filled with regular H2O enough? Or could you benefit from an electrolyte supplement like Beachbody Performance Hydrate? Here’s what the experts say. What Are Electrolyte Supplements? “Hydration supplements are additives put in water to facilitate or enhance your body’s natural ability to absorb water quickly and reduce the potential impacts of dehydration,” says Amy Stone, an endurance coach in Miami who specializes in long-distance running and ultra triathlons. They do that by boosting the levels of certain ele ..read more

Soured on sour cream? Whether you’re trying to avoid dairy or simply don’t like the sour stuff, we have a list of the best sour cream substitutes so you still enjoy some tangy, creamy goodness in your favorite dishes. We get it — if you’re a sour cream fan, cracking the foil seal on the top of a fresh, smooth, and tangy container of sour cream (especially right before digging into a piping hot, melty plate of nachos) is akin to something divine. But depending on your lifestyle or predilections, sour cream itself might not be for you. Common complaints about sour cream come from folks who are l ..read more