We are pumped to share one of our fave stories from espnW here on FitSugar! By Risa Isard On June 23, 1972, Title IX was signed into law, leveling the playing field for female athletes. To mark the 40th anniversary, espnW explore the impact of this landmark legislation. You might not know me, but chances are you know someone like me. I’m that girl who grew up playing hoops in the driveway with my dad and brother every night after dinner. The one who played rec soccer for 10 years, starting out on a boys team. The one who persuaded her middle-school gym teacher to let her run the monthly timed mile against boys, then wrote her target time on her arm – in permanent marker. The one who took field day just a little too seriously. The one who is thankful every day for Title IX. Counting down the best of the past 40 years Growing up, I wasn’t an elite athlete, but I had passion to spare. I ran, jumped, threw, and kicked on a daily basis and eventually I found my calling in high school track and cross country. I was good (I earned seven varsity letters), but not good enough for the next level. So when I arrived at Duke nearly four years ago, I found myself wondering something that had never crossed my mind before: was I still an athlete? Answering that question was no easy task. As I read about various elite athletes, I recognized our shared pasts. Like gymnast Jordyn Wieber, I used to pull old cushions into the middle of the family room and do cartwheels, somersaults, and front handsprings. Like many WNBA stars, I was the only girl in neighborhood basketball games. I lacked their natural ability, but I came to realize that we are connected through dreams and experiences. We all began by thinking of ourselves as athletes and scheduling our lives around sports at a young age. That doesn’t just go away. Read on for more.

The time has finally come for our I’m a Huge Fan: Jennifer Lopez winner, Margaret, to meet her favorite star! She already went backstage at American Idol and learned a few moves from one of J Lo’s dancers and now she’s prepping for the big moment. Watch as Margaret gets a makeover at Nine Zero One Salon and then practices her interview skills with J Lo’s What the Expect When You’re Expecting costar Rodrigo Santoro before sitting down with J Lo herself. Special thanks to Nine Zero One Salon , Oribe Hair Products , Lionsgate , and Revolve Clothing . We hope you enjoy the final episode of I’m a Huge Fan: Jennifer Lopez and make sure to see J Lo on the big screen in What to Expect When You’re Expecting in theaters today!

Shaun T, the personal trainer who’s motivated millions with his at-home workouts, knows how to get people in shape in a short amount of time. After all, his Insanity workout program promises incredible results in just 60 days of sweating and jumping in front of your TV. With Summer a mere few weeks away, we spoke with Shaun about how to get in shape for anything – whether it’s a beach holiday, wedding , or event – when you’ve only got a little time. Find out his recommendations below! Watch your drink calories: “Don’t drink your calories. That’s the number one rule of thumb: not to drink your calories. It will eliminate so many calories in your body. Everybody knows that sugar that’s not burnt off eventually turns into fat,” says Shaun, who’s also holding live workouts nationwide to promote his partnership with Powerade Zero. Shaun recommends portion control and cutting the amount of sugars and carbs in your diet in half, but “still ensure you have enough energy during the day,” he says. Kick it up a notch: “If you’re a person who works out at the gym, try to take [fewer] breaks,” Shaun recommends. “If you’re a weight lifter, while you’re not doing weights, try to do some different cardio exercise in between to try to ramp up the calorie burn.” Keep reading for more of Shaun T’s last-minute diet and exercise advice!

"Diet and exercise" is a phrase that goes hand-in-hand with losing weight. But what you eat or drink before, during and after your workout is key to the weight loss process. Whether you run marathons, bike to work or walk around your neighborhood a few times a week – if you really want to optimize your workout, it’s time to check in on your diet. It’s all about moderation and balancing your food groups: protein and carbs, fruits and veggies, experts say. So how do they all work together? Before a workout, it’s all about the carbs, said Carol Kelly, a dietitian at Emory University in Atlanta, Georgia. “Carbohydrate is the fuel for our bodies, fuel for our brains.  If you think of your metabolism as a fire, carbohydrate is the fuel that helps the fire burn hot.” You want a meal that includes quality carbohydrates, lean protein, heart-healthy fats and fluids.  Without a sufficient carb supply, you could be breaking down muscle when you exercise. If you’re working out in the afternoon or after work, you want to make sure to eat a balanced lunch with some carbs. Here are a few options: A turkey sandwich with a piece of fruit Whole grain pasta with low-fat tomato sauce A salad with grilled chicken Now, if you’re working out first thing in the morning for an hour or less, breakfast can wait until after your workout. That’s because the body usually stores enough glycogen (the body’s long-term energy storage molecules)  from the previous night’s dinner to fuel the workout. After exercise, refueling (a.k.a. breakfast) needs to happen within 30 to 40 minutes. That meal should look like a combination of carbohydrates and protein, but not too much protein: 10 to 20 grams, or a palm-sized piece of chicken, is enough. You can try some of these combinations: Greek yogurt and an apple Hummus and whole grain crackers Grilled chicken and a baked potato “With exercise, our bodies are constantly breaking down and need to be repaired and protein helps do that,” Kelly said. But there are still “ free radicals ” floating around in our bodies after we work out, one of the few negative effects of exercise.  These are molecules which are produced when the body breaks down cells and can cause cell damage.  The best solution to rid our bodies of free radicals is to eat lots of fruit and vegetables which help mop up damage that occurs during exercise. A salad, a piece of fruit, mushrooms, onions, even salsa — all are good plant options to fit in throughout the day, according to Kelly. If you do work out more than 60 minutes each day, you’re going to have to up your carb and protein intake. And definitely don’t delay breakfast if you’re working out  that long first thing in the morning. You’re going to need some fuel to keep you going, whether it’s some yogurt and toast or cereal with milk. You can also sip on a sports drink while you work out. Some sports beverages get a bad rap for the sugar some of them contain, but for intense workouts that last longer than an hour, they do the trick.  Stick to drinks that have a 6-to-8% solution of carbohydrates and electrolytes to help you hit your workout goal. For those of us who aren’t competing in a triathlon just yet, plain old H2O has everything you need to stay hydrated during your workout –and during the day. The important thing is to get moving first and then work your diet around your exercise routine. Filed under: Diet and Fitness , Exercise , Healthy Eating Tagged: Lindsey Bomnin – CNN Medical Intern

The rowing machine can be intimidating, but once you get the hang of it, it’s an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you’re not careful. Read on for our tips on proper rowing form. Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don’t set the resistance too high – experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well. There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters). Beginning Position For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows. Secure your feet on the pads with the straps tight enough so your feet don’t move around as you slide. Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don’t hold too tightly. Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren’t locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it’s also your ending position once you complete a full stroke (see below). Keep reading for the rest of our tips for proper rowing machine form.

Working out, organic baby food, and more: get the dish on Miranda Kerr – Fit Celeb A rock-climbing gym in your house? You betcha! – Houzz Learn how a little stretch can improve your life – Real Simple Mice get slimmer and sexier from eating yogurt. What about humans? – Self How Smash’s Katharine McPhee stays in Broadway-worthy shape – Fitness The lunch bell is calling! 10 sandwiches all under 300 calories – Shape 7 things to do now, which help prevent Alzheimer’s in the future – HuffPost Healthy Living

Memorial Day is approaching, and we’ve got warm weather on the brain, but it’s not just about getting in shape for the beach. Hiking is a great cardio and muscle-building workout – and you can burn 180 calories in just 30 minutes . Hiking trails vary in difficulty, yet no matter where you go it’s a common sight: once-enthusiastic hikers having to stop halfway through, too exhausted and out of shape to finish the trail. When you’re on the trails, don’t quit before you want to – if you’re looking forward to a hike this season, start with these exercises. Endurance: Spend some time working on your endurance before a long hike, and it’ll all be worth it once you reach the hilltop. Increase the incline the next time your walk, jog, or run on the treadmill, and spend some time on a slower-paced, longer run during the week. Read more on how to increase your endurance here . Core: Carrying a backpack while making your way up an incline requires engaged, strong abs; strengthen your core with these seven ab workouts . Lower body: Strong legs make for impressive ascents, so go ahead, do some more squats (and then some). Here’s a list of our favorite lower leg exercises to strengthen your glutes, hamstrings, and quads.

That fact that it’s National Bike Month and the warmer Spring days may mean you have cycling on the brain. Whether you’re participating in your city’s Bike to Work program or you’re starting a commuting routine, here are some solutions to your newbie concerns. I don’t know my route: Finding a bike-friendly route is especially crucial if you’re a cycling newbie, so before your actual commute, find out how the cyclists in your area do it, plan or map your route and test-ride it when the roads are not so busy. Keep in mind, the best (and safest) cycling route is not always the same way you get there when driving or on the bus. Read more about how to plan and prepare for your bike commute here . I don’t know what gear I need: Commuting by bike demands that attention is paid to what you’re wearing and carrying. Stretchy, comfortable office attire is key, for example, and you’re gonna have to ditch that purse for an all-weather cycling bag or backpack (or at least buy a basket to dump your stuff into). There’s more; find out exactly which five essentials you need if you’re bike commuting here . See more tips on bike commuting after the break!

Hate crunches and planks? Work your abs, and then some, off the mat with this 10-minute standing abs workout from FitSugar reader JessicaSmithTV . She posted it in the 10 Pounds Down community group . Join fitness expert Jessica Smith for this full-length, 10-minute standing abs video workout that will keep your heart rate up as you target your abdominals (and more!) for even faster results. Share your own workouts in our Fit Community , and we may feature you on our homepage!

We all know how important it is to exercise, but one weekend getaway or a lingering illness can knock away our good intentions. When it comes to getting back on track, don’t feel daunted by the thought of jumping back on the fitness bandwagon. It can be as simple as spending 20 minutes a day making sure you sweat, says a new study. This recent study found that just 20 minutes of exercise each day boosts metabolism . Great news since 20 minutes is the perfect amount of time to fit in a workout when your fitness regimen has been derailed – you can still work your entire body without having to devote hours you may not have in your busy schedule. The convenience of a shorter workout can also help you stick to an exercise routine when you’re feeling unmotivated. Instead of taking too much on at once, spread your workout routine into 20-minute daily chunks throughout the week; this can be the difference between meeting your health-related goals and feeling like you never have enough time to get back into your fitness groove. Ready to work out every day this week? Map out your weekly routines with our 20-minute indoor and outdoor workout ideas .