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Transformation of the Day: Shaneka lost 143 pounds/10 stone. When weight began to affect her mobility, she realized it was time to focus on her health. She found success by following the UK-based Slimming World program and doing lots of exercise. Check out her story. What was your motivation? My motivation was my future and

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You shouldn’t deprive yourself while you’re on a diet. Luckily, these 161-calorie donuts exist, so you can treat yourself and stay on track.

The post Baked Banana Nut Donuts appeared first on Under Armour.
First of all, thank you so much for all of the beautiful birthday wishes! I hope you know how much I appreciate them, and how much I appreciate you being here. You made my birthday so much brighter, and I’m thankful to *know* you all. I also loved reading about your morning routines. Thanks for making me feel better about life haha.

Some things from yesterday:

The girls let me sleep until 8AM! Then Livi rolled over and said, “Happy Birthday, mama” and gave me the biggest hug. The girls then proceeded to sing, “Happy Birthday to Y
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ou” with their stylized cha-cha-chas and the day couldn’t get much better than that.

Madre and nana came over for breakfast, coffee, and brought Dunkin’ Donuts. I’m minimizing gluten right now for my hormone issues -more to come on that fun- but enjoyed a couple of munchkins with my eggs and turkey bacon, and it was delicious.

We spent the rest of the morning exploring around the Tucson Botanical Gardens.

(The girls’ cute hoodies are on sale here!)

The weather was gorgeous and it was serendipitously kids’ activity day. They had 9 stations set up throughout the park with learning activities and crafts for the kiddos. The girls loved it! The Botanical Gardens is easily one of our favorite underrated spots in Tucson. Maybe I’m 34 going on 85, but it was exactly what I wanted to do on my bday: spend the day outside with the fam enjoying lovely scenery and scoping out butterflies. I’m not hard to please haha.

After spending a couple of hours at the Botanical Gardens, we stopped by Chipotle for lunch. We feasted on burrito bowls, chips, and tacos, and then Madre took the kiddos to her house so I could come home for my bday Peloton class. On the way home, I stopped at Trader Joe’s for our groceries for the week. Child-free grocery shopping is SO peaceful, but since I wasn’t trying to distract the kiddos and get out of there as fast as humanly possible, a lot of impulse purchases happened. Needless to say, we’re stocked for the week. (Also, they have balsam candles and truffle salt! Yay holidays.)

The live Peloton class with Robin was so good and super sweaty. A birthday shout out didn’t happen (womp womp), but it was still a great class. The only bummer was that I dropped my giant water bottle on my bare foot before class started – I’m glad the girls weren’t home because I fell to my knees and had a loud F-bomb festival- and I had a gnarly bruise when it was over. Shoes are the enemy today.

After class, I got dressed super quickly to meet up at my mom’s and head to dinner.

(Blazer, lariat necklace, white tee, jeans, and mules)

We checked out the newish Beaut Burger downtown, which has housemade vegan burgers and amazing sides. The sides were so incredible that they overshadowed the actual burgers,

(the fries were liiiiiiife)

and the cake was from a dream world. 

My friend Ashley made my birthday cake – yep, the same girl who made this ridiculous cake for P’s party!– and it was EVERYTHING. Gluten-free funfetti cake with chocolate frosting and sprinkles. It was a dream come true. I told her I hope she doesn’t mind that frequent cake orders are becoming a thing. I’m definitely having a cold piece of cake with decaf coffee this morning for breakfast.

(Last time I forgot to share a picture of the gorgeous cake layers so here ya go! AHHHHH.)

It was a perfect day celebrating and the fun continues for the next 7 or so days. I’m getting together with some friends for wine and apps, and then this weekend, Betsy is coming to stay with us! We have some spa adventures on the way and I.CANT.WAIT. Thanks again for making my day so bright!

Have a wonderful day and be sure to check out tomorrow’s podcast episode. I’m chatting with Anne about Intuitive Eating, navigating the holiday season, and low carb vs. high carb.



The post B-day things appeared first on The Fitnessista.
When you’re short on time and trying to stay on track with your diet, it’s always a great idea to have some delicious casserole recipes in your arsenal. They are simple to prepare as make-ahead meals, easily transported and even great for parties.

Keep these healthy casserole recipes on hand for dinners that are easy and delicious. Just click on the recipe title to get the full recipe.

1. Twice Baked Cauliflower Casserole

Enjoy this creamy, cheesy casserole that replaces carb-heavy potatoes with cauliflower. You&rsquo
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;ll be surprised how similarly the two taste. Big on the twice-baked flavor you love, this casserole delivers comfort food that doesn’t sacrifice your waistline.
2. Green Bean Casserole

A holiday favorite, this green bean casserole is the perfect side dish to warm your soul during the chilly months. Topped with baked onions instead of the fried processed version, this casserole cuts the fat and carbs, but not the taste you love.
3. Easy Chicken Fajita Bake

Easy, healthy casseroles have never been tastier! Savor each bite of this flavorful fajita bake, loaded with veggies and tender chicken breast on top of delicious brown rice. You can get creative with this one by loading up the casserole with colorful veggies and switching up which ones you use each time.
4. Thanksgiving Leftovers Casserole

One of the best parts about Thanksgiving is the days of leftovers that follow the big meal. And just because we’re a little removed from Turkey Day, doesn’t mean you can’t enjoy all the flavors of this fall favorite. Throw a few simple ingredients together and voila! You get to enjoy all of the holiday flavors in one delicious casserole.
5. Baked Chili Casserole

This hearty baked chili casserole is the epitome of comfort food. Why stop at the chili when you can top this delicious dish with creamy polenta and cheddar? Savor each bite, knowing that you’re indulging healthfully.
6. Meat & Potato Casserole

Packed with ground turkey and loaded with potatoes, this Meat and Potato dish is definitely not your mama’s casserole!
7. Vegetable Lasagna Bake

It might not have “casserole” in its name, but this Lasagna Bake is every bit as delicious and easy as the other dishes on our list!
The post 7 Healthy Casseroles to Bookmark appeared first on The Leaf.

Carbohydrates, protein and fat are the macronutrients. Learn more to become a macro master!
The post What Are Macronutrients? Everything You Need to Know! appeared first on Runtastic Blog.
The knee is brilliantly designed yet vulnerable. It’s a hinge joint protected by cartilage and activated with muscles, tendons, and ligaments—all of which let you do things like lift hundreds of pounds, sprint hard and stop on a dime, and brace in a squat as you ski. Like all great architecture, it can deteriorate over time. But there are ways to fortify it. “You need to create mobility in the muscle tissues above and below the joint,” says Adam Rosante, a certified strength and nutrition coach in Ne
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w York City. “Strength in your glutes, hamstrings, and quads provides stability, while mobility relieves tension on the knee itself.”



Knee pain can be the result of muscle imbalance, bad exercise form, and poor movement patterns, so Rosante created a workout that addresses all three. Even if your knees are in great shape, you can benefit from bolstering them, especially if you’re active. Do this circuit twice a week with a warmup that focuses on ankle mobility. Jog or jump rope for a few minutes, then roll out calves and stretch the tibialis anterior (the muscle to the outside of the shin) for six to eight minutes total. For the weighted moves, start with body weight, then build to a 12- to 16-kg (26- to 35-lb) kettlebell. Complete all sets of a move before going on to the next, resting up to one minute between sets. A decade from now, your still-healthy knees will thank you.

The Simple Running Trick to Avoid Knee Pain
Water-repelling midlayers keep things toasty and are thin enough to sport under a shell come winter. In other words: These pieces are must-haves the rest of the season, whether you’re heading out for a ski trip or a cold-weather run. Below, we picked the best midlayer jackets for men. Bonus: You shouldn’t have to spend more than $250 to add one of these layers to your cold-weather wardrobe.

6 Must-Have Pieces of Gear for Winter Running
A pack of disposable razors and a potent aftershave just won’t cut it anymore. That’s why we went to our well-groomed friends at Huckberry, one of our favorite online shops, to curate a list of quality products for the hirsute or the clean-shaven. There’s everything in this grooming gift guide, from some of the best solid cologne you’ll ever smell to face moisturizer and shaving kits. Consider any of these grooming essentials the perfect stocking stuffers.

Mouth Makeover: T
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he Best Oral Hygiene Products You’re Not Using