This Week in Health & Fitness: The Race Finish Everyone’s Talking About

The world is changing fast, which means you might have missed the big stories that affect your health. That’s why we’re here with “This Week in Health & Fitness.” Every other week, the Under Armour Connected Fitness editorial team hand-curates the biggest stories, trends and goings-on around the world that will help you on your quest to live a healthy life. And that includes putting a smile on your face. Read on …

Putting the Brotherly Love in Philly

It’s the story that has the run community talking. Two pals were a football field’s length from finishing the Philadelphia Love Run Half Marathon when they noticed a college student struggling big time and unable to stay on her feet. So they picked her up and helped her across the finish line, producing a Hallmark moment that was captured on video and has been viewed more than 22 million times. “It’s just good karma to be nice to people, and you feel better when you’re doing it,” said one of the men. Is it getting misty in here?

Are Your Kidneys at Risk?

We swear we’re not harshing on marathons this week. A new study suggests long-distance runners may be at increased risk of temporary kidney injury after a race. That said, at UACF we believe running a marathon (or even a half) is a life-changing experience. Here’s how to do it right.


Good Vibrations

Is sitting on a vibrating platform like a power plate just as good as regular exercise? A study out of Georgia’s Augusta University seems to think so. And they came to this conclusion using mice. You’ve gotta read this.

The Weight Loss Super Molecule

Talk about learning a lot from tiny creatures. Researchers in Korea experimented with fruit flies and discovered that the little buzzers have a built-in system to prevent them from overeating: Their fat cells sent a molecule to their brains when their energy stores were full. Replicating this for humans may not be far behind. While we wait, we suggest you just focus on portion control.

Is Your Neighborhood Healthy?

We’ve spotlighted loads of data projects in this space recently, from active cities to healthiest states and beyond. But this one takes the cake. The Centers for Disease Control’s “500 Cities” project calculates health across America by neighborhood. Get ready to disappear down a data rabbit hole.

Uber Your Way to Healthy Food

But wait, there’s more data! Ride app Uber compiled a list of the most frequently ordered healthy grub based on orders from its UberEATS service since Jan. 1. The results are fun to read and drive home what we at UACF already know: Everyone loves avocados.

But Does LBJ Enjoy PB&J?

LeBron James, that is. From ESPN the Magazine comes this fantastic take on the food craze that is the so-called “secret” of NBA players. Proof positive that there’s nothing wrong with a little peanut butter and jelly, regardless of your age, profession or, uh, paycheck.

Enlightenment in the Bike Lane

To cycling now. Here’s a heartwarming story of a reverend in Boston who commutes six miles to her job every day and found spiritual enlightenment along the way — enough so to write a book about it. We couldn’t agree more: Check out our fitness editor’s take on falling in love with commuting by bike.


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Around the World in 21 Days

Speaking of good causes, here’s the story of an Englishman who toured five countries in three continents in just three weeks to raise money for charity. And he did it on a three-speed “Boris Bike,” the nickname for the popular Santander Cycles bike-share service based in London.

The Power of Positivity

And finally, the next time someone tells you to cheer up, maybe you should take it to heart. Studies have shown a direct link between a positive attitude and loads of health benefits, from your weight to your blood pressure. So smile! And pass it on.

Photo Credit: CGI RACING/Love Run Philadelphia Half Marathon

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7 Ways to Burn Calories Now That Spring Has Sprung

At long last, spring is in the air! The return of warmer temperatures means you can finally think about outdoor runs again, but it does complicate things a little if you prefer to get your sweat on at a gym or yoga studio. That shouldn’t stop you from mixing it up: Spring is filled with plenty of calorie-burning opportunities that won’t prevent you from stopping to smell the freshly budding flowers. Bring on swimsuit season.

*Calorie burn calculated for a 150-pound person doing 1 hour of activity.

Warmer weekend weather practically begs for a bike ride. Forget spin class and saddle up outdoors to kill some calories.
Calories burned: 140
Food equivalent: 5 Peeps

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Recipe: Coconut-Marinated Jerk Chicken

Spice Island Chicken

Clean Eating’s easy Caribbean-inspired chicken marinates in a sweet and spicy sauce for a juicy, delectable main dish. The secret powerhouse in this marinade? Coconut water. It’s low in calories, high in potassium and fat- and cholesterol-free. Serve with your favorite fresh tropical fruit such as mango, pineapple or papaya. With a freezer life of 3–4 months, double up on this convenient recipe, and pull it out on busy nights for an easy, low-prep meal.

Marinated Jerk Chicken


  • 3/4 cup coconut water
  • 1/2 cup orange juice
  • 3 cloves garlic, minced
  • 2 tablespoons fresh thyme, leaves stripped from stems and chopped
  • 1 tablespoon minced fresh ginger
  • 1 lime, zested and juiced
  • 1 1/2 teaspoons ground allspice
  • Pinch crushed red pepper or 1 hot pepper, minced
  • 4 boneless, skinless chicken breasts
  • 1/2 teaspoon olive oil
  • Sea salt and fresh ground black pepper
  • 2 cups fresh tropical fruit (such as pineapple, mango or papaya), diced


In a bowl, whisk all marinade ingredients together. Place 1/4 cup of the marinade in a small resealable plastic bag or container, and refrigerate. Place the chicken in a large resealable plastic bag, then pour in the remaining 3/4 cup marinade. Press out excess air while sealing the bag tightly, then store flat in fridge. Allow chicken to marinate overnight.

Preheat oven to 400°F.

Heat a sauté pan on high. Add the oil to coat the bottom of the pan. When the oil is hot but not yet smoking, place the chicken in the pan, discarding the remainder of the marinade from the bag. Sear for 2–3 minutes, and flip the chicken. Season the cooked side with salt and pepper, while searing the bottom for an additional 2–3 minutes. Remove the chicken from the pan, place on a parchment-lined baking sheet, and put in the oven. Roast for 10–12 minutes, or until chicken is fully cooked (no longer pink in the middle).

While the chicken is in the oven, combine the 1/4 cup reserved marinade and tropical fruit in a medium bowl. Cover and refrigerate until the chicken is ready.

Serve the chicken with 1/2 cup fruit mixture.


Want to freeze this recipe for a busy weeknight? Stick the sauce and marinated chicken bags into the freezer. Marinated chicken may be frozen for 3–4 months.

When ready, remove the bags from the freezer, placing them on a tray (to catch any liquid that may drain off while defrosting) in the refrigerator. Allow the chicken and marinade to defrost overnight or for about 24 hours. (Raw, marinated chicken may be kept refrigerated for an additional 24 hours after it has completely defrosted.)

Nutrition Information

Serves: 4 |  Serving Size: 4 ounces chicken + 1/2 cup fruit

Per serving: Calories: 225; Total Fat: 5; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 65mg; Sodium: 311mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 16g; Protein: 26g

Nutrition Bonus: Potassium: 351mg; Iron: 4%; Vitamin A: 20%; Vitamin C: 90%; Calcium: 4% 

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4 Ways To Meditate At Work!

Ways To Meditate At Work!

Hello All!!!

Work life can get hectic. You might have an ever-growing to-do list and your boss may be handing you project after project. It can get too overwhelming and make you desperate for a moment of peace.

Now meditating at office is not easy! But when you do it even for just 2 minutes, you can increase your productivity and concentration. It is said to boost your mood, reduce stress and anxiety.

Here are Ways To Meditate At Work!

1) Listening to binaural beats

health benefits of music.2

You can listen to binaural sounds while working or during your break. Now, what are binaural beats? They are two tones having slightly different frequencies. One is played in the right ear and another is played in the left.

Neuroscientists say that just one session of binaural betas can help attention, memory, stress, pain, headaches and migraines.

When you listen to sounds that are of different frequencies, your brain combines both and levels them out. For instance when your left ear hears a 100 Hz frequency and the right one 10Hz, the brain perceives a sound of 90Hz. This can put you in a deep focused and meditative state.

The same happens when you hear the sounds of nature like different frequencies of birds chirping or the sound of the waves. It has a calming effect on your mind.

Simply plug in your earphones and listen to binaural beats to feel relaxed.

2) Practicing Samatha meditation

Also called as ‘calming meditation’, Samatha meditation improves focus and improves productivity. Take a few minutes from your work and stare at an inanimate object for 2 to 5 mins.

Focus on the rise and fall of your breath. When you feel distracted by an external noise, bring your attention back to your breathing. Though practiced with closed eyes, it can be done with eyes open too at your desk.

3) Meditating in your car

Find a moment of silence in your car as you are less likely to get interrupted there. Start meditating in your car to calm down your monkey mind. You can listen to binaural beats or do samatha meditation. Another option is to sit in silence and pay attention to the rise and fall of your breath.

4) Making most of a moment alone

Are your colleagues in a meeting or are away for lunch? This is the best time for you to connect with your breathing. You can either keep your eyes closed or open and focus on at least 10 inhalations and exhalations.

It is also a good opportunity to shut your eyes and find out how you are feeling presently. There may be mental chatter or thoughts that distract you. However, you need to remind yourself that this moment of peace is to focus on yourself.

Convince your office management

ways to meditate at work

If your office does not allow these meditative breaks, why don’t you tell the management to think it over and make the entire office meditate at a certain time of the day? Tell them that this way the performance of the employees will improve significantly.

Wish you all the very best with your meditation! Discover a less stressed out and rejuvenated you with the helps of the above ways to meditate at work!

Hope you liked this post on Ways To Meditate At Work!

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