"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

Last Saturday, we were lucky enough to attend the first city in SELF magazine’s 19th annual Workout in the Park series. With the Golden Gate Bridge as the backdrop for the San Francisco event, the scene was picture perfect! It was a busy day full of fun fitness classes, celebrity appearances, giveaways, and tons of sunshine. Curious what we took away from the event? Click through to check it out. View Slideshow ›

Yes, it’s almost tank top and bikini season, which means that bare arms will be the norm for the months ahead. If you want to sculpt shapely shoulders and toned arms, learn how to incorporate the overhead press into your workout routine. Proper form: You can do an overhead press using dumbbells, barbells, or resistance bands. The following are tips on how to do a standing overhead press using dumbbells; for more advanced tips on how to do an overhead press using a barbell, check out the American Council on Exercise’s recommendations on how to do a standing barbell press . Keep reading to find out how to do a standing overhead press.

Indoor cycling classes are an amazing cardio workout, but if you don’t know what you’re doing, you’ll walk away frustrated, or, even worse - injured. Compared to other group fitness classes, indoor cardio cycling is also a little harder to pick up on when trying it for the first time. After getting the lowdown on what to expect from your first class , follow these rules on things you should never do in an indoor cycling class. Arrive to class late : As a rule, be on time for any fitness class, but more so if you plan on riding. Since there is a cap on the amount of bikes in a class, most gyms require students to register ahead of time (either online or using a sign-up sheet). A few minutes before or after class starts, instructors often release unclaimed bikes to those on the waiting list. Show up late, and chances are the bike you registered for will be taken, or, if you didn’t sign up at all, the class will be full. Hop on the bike as-is : This is definitely not a one-size-fits-all scenario – the person who was on the bike previously may have a good 10 inches on you. To avoid injury and ensure a comfortable ride, adjust the bike to suit your body. You’ll also want to make sure the handlebars and seat are firmly secure to avoid any wobbling during class. Watch this video to learn the proper way to set up an indoor cycling bike . Find out what else you should never do during an indoor cycling class - including pedaling too fast – after the break!

With work and family responsibilities, and feeling drained in the evening from a long, busy day, often the only time you can squeeze in your workout is to set your alarm for four, five, or six in morning to sweat it out then. Early morning workouts are a great way to start the day and relieve any pre-work stress. Plus getting it done first thing in the morning means you don’t have to worry about fitting it in during the rest of your crazy day. With that said, there are some things you need to consider if you choose to exercise in the a.m. Since you’re getting up pretty early, make sure you’re not compromising on getting enough shut-eye. Most people need about seven to eight hours every night, so be sure to hit the hay early enough to get your sleep quota. While getting in regular exercise can help you lose or maintain your weight, not getting enough sleep can actually slow down your metabolism and cause your body to store fat , undoing the good you’re doing by making time to work out. Also, because you’ve been without food for at least eight hours, you’ll need to eat a little something to give your body enough fuel to work out. Exercising on an empty stomach causes your body to hold on to fat and target your lean muscles for fuel instead, breaking down the muscles you’re working so hard to build. Your lean muscles also help to boost your metabolism, so you definitely don’t want to lose them. Eat a little something that includes easily digestible carbs and protein. If you’re not sure what’s appropriate, here are tips on how to choose the right pre-workout snack . Before hitting your cardio workout at full speed, make sure you warm up for at least five minutes first. It’ll make your body and mind more alert, which will help prevent clumsiness that can lead to injury. Stretch and hydrate after your workout, and refuel with a healthy post-workout snack or light breakfast that includes protein and carbs.

You work out every day at noon, but today, you just don’t feel like it. When you’re suffering from the workout blahs, you need a few techniques in your hydration tool belt to instantly inject some pep in your step. Think of these the next time you need quick motivation - you’ll be in your sports bra and sneakers in no time! Ask Madonna for help: You know how you hear your favorite upbeat song and you can’t help but bop your head and mouth the words? Use the power of music to motivate your workout, by blasting a booming, fast-paced tune. By the time the three minutes are up, you’ll be out the door. Need some new tunes? Check out this list of top 100 workout songs . The power of a few words: Sometimes all it takes is to hear one quote about sweating it out, and you’re on your feet, ready to go. This one always gets me psyched: “The hardest step for a runner is the first one out of the front door.” Read through these motivational quotes to inspire your workout, or print out your faves and look at them the next time you need a kick in the pants. Phone a friend: Make a quick call to a good friend. Tell them you’re thinking of skipping out, and they’ll tell you exactly what you need to hear, “Just do it because you know you’ll feel so much better afterward.” Maybe they’ll even join you! Follow the five-minute rule: Even if you don’t want to, get dressed and start working out for at least five minutes. Within the first few minutes, you’ll probably feel more energized and will want to keep going. If you still don’t feel like it, then you probably truly need a break.

FitSugar reader Dara8182 shared this filling yet light recipe for broccoli white bean soup in our Healthy Recipe group . Broccoli cheddar soup is a delicious but decadent treat. I designed this recipe to be a low-calorie alternative to butter-, cream-, and cheese-laden soups. At only 125 calories per serving, it’s a warm, filling, and packed with healthy veggies. Give this one a try! Learn more about the recipe after the break!

With last week’s Boston Marathon kicking off marathon season, there’s been a lot of talk about how to tackle long-distance runs and how to recover from an endurance run once it’s over . All great advice, but for many of us, a 30- to 40-minute run is all we want to handle. For all you short-distance runners out there, here’s a list of things to never do during your workout. Skip the warmup: Even though you’re not running for very long, you still need to warm up your cold muscles. Walk briskly, do some jumping jacks, or run up and down your stairs for five minutes to get your blood flowing and to prepare your muscles and joints for the workout ahead. Skip the warmup and you might as well sign yourself up for a pulled muscle. Carbo load: Depending on how much you weigh and how fast you’re moving, a half-hour run burns 300 calories, more or less. Compare that to someone burning 1,200 on a two-hour run and you’ll see that it’s not necessary to carbo load beforehand with a huge spaghetti lunch. Follow these tips for choosing an appropriate pre-workout snack , don’t eat a thing during your workout, and when you’re run is complete, nosh on one of these low-cal post-workout snacks . Keep reading to find out more short-distance running mistakes to avoid.

A new survey out of the UK says that embarrassment may be keeping some women from exercising ; in fact, everything from dreading how they look in skin-tight exercise clothes to fearing that they’re too uncoordinated for dance class has led some women to forgo outdoor or public workouts in favor of indoor workouts or no exercise at all. The survey found that 90 percent of the women asked said they’d rather not work out around a lot of people, choosing instead to work out at home, early in the morning or late at night when their gyms weren’t so busy, or not at all. While exercising in the comfort of your own home is definitely helpful, being too embarrassed to exercise around others can be demotivating and limit your workout options. As for me, it took a while to get over my weight-room anxieties when I first started going to the gym. Everyone looked like they knew what they were doing and I thought they’d judge me as I tried to figure out simple exercises. Luckily, it didn’t take me too long to realize that no one was paying attention to my workout, no matter how silly I thought I looked! Tell us: what makes you most embarrassed when you exercise? What Makes You Embarrassed When You Exercise? How I feel I look in my workout clothes. Fear of looking silly when I don’t know the moves. Sweating a lot or being red in the face. Nothing, even if I feel awkward I know no one is really paying attention. Other, I’ll let you know in the comments.

See it to believe it: inspiring weight-loss pics from everyday women – Shape Burn major calories with this 15-minute jump rope circuit workout – Fitness Drop these processed foods! Each contains over 25 ingredients – HuffPost Healthy Living Summer fitness tips from Les Mills: work that booty and core to the max! – Fit Celeb Alison Sweeney’s healthy swaps for indulging without the guilt – Fit Bottomed Girls How to maintain your healthy lifestyle . . . even while at work – Mind Body Green 10 tips to ensure you’ll be eating healthy all throughout Spring and Summer – Health Stop saying yes! Why people pleasing can lead to weight gain – LearnVest