I am apparently not in total agreement with most about Madelyn Stillwell and Diabolical but I cannot formulate what I want to say coherently. Let me try to summarize as succinctly as possible:

TL;DR Madelyn Stillwell in Diabolical is “mad eyebrows”, clearly bitchy femme fatale villain. I know I’m perhaps overly fixated on the way she’s drawn but I think it’s indicative of how she’s written in Diabolical’s script.

She is very different than what she is in the main show, looks and behavior wise. Time passes, and people can change into much softer, much subtler, much more maternal figures. Perhaps. I think she is a much more interesting character as presented in the show. I think she’s much more interesting than “she’s got freaky kinks and she groomed HL when he was a wee babe to fulfill her depravity” reduction that I see being bandied about.

I’m going to regret putting this up half baked like this, when work has drained me of all argument energy, but… I am not a fan of the reduction of her character to mustache twirling evil bitch. In the show, she is an ambitious woman who happens to have a side job as a sex worker as part of her way up the corporate ladder. She’s not a boss bitch. She’s a rare corporate specimen of friendly and feminine, whose edge and ruthlessness are hidden masterfully. And she’s not fucking her bosses to get to the top, she’s fucking placating and baiting her savagely scary volatile subordinate. She does not have all the power in S1. The fact that she has any power in S1 is remarkable. I can woobify HL all day, but I don’t think for a second she didn’t have balls of steel being able to handle him for decades. Is she manipulative and ambitious? Hell yeah. Was molesting a young child her kink? I may be alone in this, but I don’t think she had that much sexual interest in him :c. Like maybe she even found him attractive theoretically but I think he was so valuable and so dangerous that her brain just wouldn’t even perceive him that way. The sexual advances in S1 are not her first resort. They’re her resort when he’s showing signs of wanting to break with Vought.

Fin.

Tagged: All about me and fanfic

I got tagged by the wonderful @aelaer; thank you so much! This was fun!

1. At what age did you start writing fanfiction?

16. I discovered fanfic in December 1999, which makes this year my 20th anniversary, yay! At the same time I also met my best friend. She was curious what walls of text I was staring at while all the others were in various chat rooms. (We didn't have internet at home back then and this was during trade school which was a boarding school. I got online for the very first time, didn't know what to do and typed my current obsession into AltaVista. Highlander. I discovered fanfic about 5 minutes later and never looked back. That was all in German back then because my English was almost non-existent. I only learned it because I wanted to read more HL fic and I've burned through everything in my native language so I had to expand. Yes, I've learned English through fanfic and later on - after the advent of DVDs - by watching shows and movies in the original version.

2. Who is your favorite author?

Help, I don't want to play favorites but okay: Maygra, who wrote beautiful Duncan/Methos stories and whose Chris/Vin stories brought me from HL over into Magnificent Seven fandom. MacGeorge, who wrote the hottest Duncan/Methos and the best Duncan Gen I have ever laid eyes on. Unfortunately, their website is no longer online so the link goes to the Wayback Machine.

Tons of wonderful people in the Mag7 fandom (Gen and Slash alike) whose work is lost in the mists of time of still lives in worddoc copies on my harddrive. Their pages where on Angelfire (some of them are still there); lots on Tripod or even Geocities. See, I've been around for a long while. 😉

During my Stargate Atlantis days I read tons and tons but special mentions go to Auburn and Synecdochic (who wrote much more SG-1 than SGA but freedom's just another word for nothing left to lose still makes me tear up just thinking about).

Between Mag7 and SGA I spent time lurking in The Professionals, Starsky & Hutch and Supernatural fandom but I consumed such vast quantities in such a short time that I barely remember anything (I was jobless at that time), but Flamingo's Starsky & Hutch stories are exceptional.

Then there was Person of Interest and Da Vinci's Demon's and Hannibal and lots of other casual fandoms. Hannibal was the fandom I joined Tumblr for and I still lurked around. I only started writing, posting and interacting with people after Infinity War, a little bit over a year ago now. (And by "started writing" I mean in English. I wrote in German until about 2008 or 09 when I gradually stopped because there was no feedback and I had no fandom I could really obsess over. I was reading and lurking around until IW and Ironstrange came along and by that time I was not even thinking about writing in German anymore.)

A couple of favorites from this corner of fandom (in alphabetical order!): @atypical-snowman, @aelaer, @babywarg, @descaladumidera, @mistressstrange, @myrxellabaratheon, @phierie, @ssironstrange, @stark-raving-strange. There are many more but those are the ones I first thought of. They give me Tony and Stephen as equals, snarky and complex people and also deliver on the angsty H/C. I love you all. 💞

3. Favorite type of scene to write?

Comfort. Hurt is necessary before that but I much prefer long drawn out comfort with lots of touching and talking, culminating in a (first) kiss. Angst and misunderstandings regarding feelings are also nice but only if it ends in happy contentment.

4. What is your favorite fanfic?

Uff, okay, one for each fandom because otherwise we're here until the next year.

Highlander: Variation in D Minor by killabeez (4th installment of Orchestral Maneuvers in the Dark series)

The Magnificent Seven: Egeo Fides (Without Promise)  by Maygra (3rd installment of theTo Make of Heaven, Earth series)

Starsky & Hutch: Crystal Blue Persuasion by Flamingo

Stargate Atlantis: No way, there are too many. But check out the SGA Big Bang on the Wayback Machine if you want tons to read. This was the first Big Bang I witnessed and since than I've been stuck with the definition of "40.000 words or more" for such events. The SGA years where the most fun I had in fandom until I fell into Ironstrange.

Hannibal:

Ahem. *draws a blank* Sorry. But there was such much in the heyday of the fandom. Let's just say that I like it when Will and Hannibal are depicted as equals or Will as the dominant one. Frail-flower-Will who is an unsuspecting ping-pong ball for manipulative!Hannibal is not my thing. They manipulated each other like the pros they are and in the end Will out manipulated Hannibal, in my opinion. Peacefrog wrote beautiful Hannibal.

Marvel/Ironstrange: Let's just name my favorite current WIP and be done with it otherwise this gets exhausting. whatever souls are made of by @atypical-snowman. This has everything I love and adore. And I still have to catch up with it. Also, I'm looking forward to @iwritefanficsometimes's Switched at Birth AU.

5. What tags do you avoid like the plague?

A/B/O, except for very rare exceptions. Mpreg. Always. Everything with Tony and Steve in a past or present relationship because I just don't like it. "Hurt no Comfort" - see me run in the other direction as fast as I can.

6. What AU do you wish to write but feel like you won’t manage?

Fantasy or Historical AU. Rewrite of the MCU where Stephen, Tony and Pepper know each other since before the events of IM1 and fall into a relationship before the first Avengers.

7. Do you outline, or write as you go?

No outline. If I outline the story is finished. I write because I have an idea and don't know how it'll turn out. I discover the plot as I write. If I do an outline I know what happens and see no use in writing it anymore. *looks at outline for massive d/s AU with soulbond for Tony and Stephen* You are nice, but I know exactly what happens in every scene so why bother writing it out completely? Boring.

8. What has been your favorite story to write so far? Why?

Precious. Because it wrote itself and was so much fun. I had absolutely no clue what it would become when I started and a week later I had this massive (for me) story.

9. Do you prefer to write one-shots or multi-chapters? Why?

I only can do one-shots. I would love to write a long multi-chapter epic but my style and my endurance don't fit with it. Watch me cram 10 years into 5k words.

10. What is your favorite kind of comment?

Each and every one! I squee in delight when I get an "<3", I jump from joy when I get "I loved it" and I'm bouncing like a little child when I get one of those long ones that tell me what the reader liked best. I look forward to the Kudos mail each and every day.

11. Why did you start writing fanfiction? Why are you still writing?

I started because I was back home from school and offline. "I can do that too!" I thought and tried it. It was bad, it was really bad. But badly writing in German was a stepping stone to writing halfway decent (or so I like to think) in English. I know that I make tons of mistakes, I know that I basically write the same plot/situations all over again and again but I enjoy it and quite some people enjoy it with me. So why not? I don't want to get traditionally published, I don't want a career writing; I just want the ideas out of my head. And if other people like what I write? Yay, thank you, I love you!

MONTHLY READS | October 2018

Happy 1D Fanworks Appreciation Day! Thank you so much for all the hard work you put into your stories and the courage to share them with us! I am so grateful for all the amazing authors in this fandom. Here are the fics I read this month, as always, Top 5 + 16 (!!) more under the cut (to not clog up your dash) 

The Road Less Travelled

by freetheankles | Lumberjack Louis | angst | slow burn | slow build | hurt/comfort | mutual pining | banter | minor character death | 98k Louis was a lumberjack happy to be living his life alone in what could qualify as Middle Of Nowhere, Canada. Every morning, he went out into the woods, cut his logs, then came home at dusk to a scalding hot shower and a good book by the fireplace. Rinse and Repeat. He had a good life, quiet and peaceful; simple. Not a secluded one as Niall annoyingly claimed. Louis certainly didn't need some chatty trespasser dropping into his life, his forest, his home. Invading his space, his circle of friends, touching his stuff, asking questions about his husband. His late husband. A trespasser who wasn’t supposed to crawl under his skin, occupy his thoughts, and steal his heart from where Louis had locked it safely away, only to put it right back on Louis’ sleeve — where it once laid. No, Louis definitely didn’t need Harry.

I Wanna Be More Than Friends

by 2tiedships2 | a/b/o | accidental bonding | friends to lovers | fluff | childhood friends | 20k He hadn't meant to scent Harry. They were best friends and that was it. Scenting best friends wasn't exactly socially acceptable. "Lou," Harry whispered. Louis jumped at his name and sat up straighter to provide a bit of distance between himself and Harry. "You can't scent me, Lou," Harry stated. Which of course Louis couldn't scent him. They were best friends. "I mean," Harry continued. "I wouldn't mind exactly, but if I can't scent you, I don't think you should scent me." "What do you mean you can't scent me? I mean, I get it because we're best friends but..." "I mean I can't smell you, Louis. I fucking can't smell you. I can't smell anything, okay?" Or the one where Harry’s an alpha with no sense of smell, Louis’ an omega who isn’t allowed to scent his best friend, and that’s all they’ll ever be. Obviously.

We'll Never Fall Apart

by GMTYUniverse for 1D Pet Fest | post break-up | pre-make up | exes to lovers | famous/ not famous | angst | fluff | 20k Harry’s hand seems to tremble a bit as he takes the pen from Louis. Louis pretends he doesn’t notice. It’s not his right anymore to notice, he thinks to himself. Or maybe it is – as friends. He’s not sure what being just friends entails, if he’s being entirely honest. He’s a bit confused where they’ve drawn the line, or will be drawing the line. It's just - it’s not really clear where they stand at the moment. Despite all the paperwork surrounding Oliver, there's so much left unsaid. Then again, maybe everything already has been said and Louis is just scrambling for reasons to keep holding on. or the one where Louis and Harry's relationship falls apart after 7 years, but the rescue dog they raised together doesn’t understand the joint-custody agreement they’ve hashed out.

Stars are guiding me back

by coffeelouis | Bachelor AU | post break-up | 78k Directing the first ever season of The Bachelor with a bisexual star is a huge career move for Louis. After throwing himself into his career, he finally has the opportunity to prove himself as a director with a unique vision. For Harry, being cast as the first ever Bi Bachelor means finally putting his ex-boyfriend behind him and starting anew. He's taking a chance on finding love and determined to do it right this time. They didn't exactly think this through. [or, the BACHELOR AU where Louis directs his ex-boyfriend Harry in his season as America's first bi bachelor.]

Dirty secret

by iilarryii | Mulan AU | a/b/o | enemies to friends to lovers | war | mpreg | character death | 122k "Dad, you can't go!" Louis yells to his father as he watches him pull out his sword. "Louis, you know that I have to. It's the pack leaders orders," Dan says calmly. "I need you to promise me that you'll take care of the family if I die." "So what? You'll just give up?" "Of course not. I am just willing to die for my family's safety." "So am I." The Zoely pack is attacked by rogue alphas and the pack leader orders all alphas over the age of eighteen to protect their pack. Dan Deakin is one of the strongest alphas in the pack, but there is one problem. He has a wife and six kids to feed and look after. Louis is the oldest child and the one who wants to protect their family. Or a Mulan AU where Louis is an omega who takes his father's place in the war.

To change how you see and what you believe

by jaerie for HL Mpreg Fic Exchange 2018 | mpreg | unplanned pregnancy | I didn't know I was pregnant AU | friends to lovers | graphic description of birth | 12k Harry and Louis are best friends who just happen to fall into bed with each other sometimes, it's not a big deal. After a drunken night of discussing their kinks, they wake up naked together. They don't remember what happened, but they've done it before and they'll probably do it again, but five months later, a surprise changes everything.

Baby We Could Be Enough

by lovelarry10 for HL Mpreg Fic Exchange 2018 | mpreg | mutual pining | angst | natural birth | 74k Harry Styles has always wanted a family, but his boyfriend doesn’t. When an unexpected pregnancy leaves Harry feeling alone and terrified, he feels he has no choice but to give up his baby. He finds a family with the adoptive parents, and maybe something more. ~ Louis Tomlinson and his wife, Jess, have been trying for a baby for years. Their hasty marriage after they first got pregnant has only led to a series of miscarriages that have put a strain on their already precarious relationship. When they meet a young man desperate for a home and someone to raise his child, Louis realizes that he may have been moving in the wrong direction all along.

He Saw His Own Eyes

by SadaVeniren for HL Mpreg Fic Exchange 2018 | mpreg | doctor/patient | angst | friends to lovers | 16k Dear Child, By the time you read this I’ll be dead. Here’s how I think it’s gonna to happen. Your mum - whoever they are and I’m sure they’ll be a smashing person - will read this letter, realize I quoted a very old and niche video, and teleport to my exact location and strangle me. I know sense of humor is not genetic but if it was I hope you’d get mine. I hope you don’t get my nose - it’s pretty big, and if you get my height I hope your mum evened it out with some grace and coordination so you didn’t spend puberty impersonating Bambi on ice. I’ve finally grown into it but it took awhile and I once almost fell into a bonfire because of it. Maybe I’ll tell you about it when we meet up! Please know that if you decide to reach out to me I will be receptive, so don’t let that cause you any anxiety. I hope that your life has been good so far. I’m sure your mum (and dad or other mum or other parenting figure) loved you with everything they are. Yours, Dad P.S. Then two cops will read this letter and shoot each other. AKA Louis conceives a child from an anonymous donor and Harry’s the midwife.

Shut your mind off (and let your heart hear me)

by BeHappily for HL Mpreg Fic Exchange 2018 | mpreg | ballet | kid fic | friends with benefits | 13k Harry wants Louis for a while, Louis wants Harry forever, but emotions and a little human get in their way. Or, an AU where Louis is a single father to cute twins, Harry is a ballet dancer who doesn't want any relationship, and they foolishly become friends with benefits, but maybe it wasn't so bad after all.

A Perfect Reason

by Chelsea Frew for HL Mpreg Fic Exchange 2018 | mpreg | royalty | fluff | famous/not famous | natural birth| 29k During a visit to a charity he'd like to support, Prince Louis--next in line to the throne of the United Kingdom--meets Harry, the man of his dreams. Trouble is, Louis is not out, and the law says his heirs can only be born of a woman. Louis is determined not to let that stop his pursuit of Harry. His determination doubles when Harry accidentally becomes pregnant. He and Harry will have their little family--and change the monarchy while they're at it.

Does it Look Devious or Something?

by haztobegood for 1000 Feelings For Which There Are No Names | sex toy store | homophobia | 4k When someone complains about Louis’ new business, he must defend his sex toy shop to the city council. Written for Prompt #231: The amazement at how much hot air people manage to produce.

Beneath the sound of hope

by YesIsAWorld | sexual confusion | high school | 1990s | 6k After Louis Tomlinson leaves the set of the Smashing Pumpkins’ “1979” music video, it’s not the band or the experience that he can’t stop thinking about—it’s the curly-haired boy he met while filming. Determined to track that same boy down, he sets off on a short journey and ends up figuring out some truths about himself along the way.

Better Late Than Never

by reddhede | establishes relationship | mpreg | past abuse | break up | unplanned pregnancy | angst | 72k After an unstable and abusive childhood, Louis finally has the life he'd always dreamed of - a good flat, a good job, and the best boyfriend. But one little plastic stick turns that life upside down.

Navždy

by nikogda | vampires | established relationship | 7k Louis took his hand and walked him over to the up escalator and felt him squeeze it tightly as he stepped on. And that is how it went, up and down as Louis watched Harry from the seats by the puzzles near Starbucks. He could see Harry as he went up the escalator and down, only to repeat about twenty more times. Louis sighed, because he loves Harry of course he does. So he would put up with this and the amusement that wore off a while ago. Yet for Harry, this newness was still very exciting to him. Louis couldn’t wait to show him Netflix. Wondered if Harry had seen a television. He stood up as Harry neared the floor and walked over to him. “Babe, do you know what a television is?” Louis questioned, reaching for Harry’s hand to keep him from going towards the up escalator. “I’m not a complete idiot, Lou.” Louis could see the glint of Harry’s fangs as he smiled, his hand covering his mouth quickly. “Have you ever watched one?” He tugged Harry to the exit. “No,” Harry said quietly. Or, Harry finally rejoins a world where everything has changed but the most important thing is exactly the same.

I love your demons (like devils can)

by ariadne_odair for One Direction Big Bang: Round 3 | Girl Direction | homophobia | internalised homophobia | angst | 60k "I am right here," she says loudly, and she can almost hear the crack when Louis' head whips around to stare at her. "Why?" Louis asks, and Harry feels her insides shrivel up and die. Harry didn’t plan to join the football team. She didn’t plan to sleep with the captain of the football team. She definitely didn’t plan to sleep with the closeted captain of the football team, who promptly acted as if nothing happened and left Harry a pathetic, pining mess.

Sea Salt and Chocolate

by cupcakeL | strangers to lovers | friends to lovers | coffee shops & cafés | cheating | fluff | 10k “How can I help you?” He looked at the customer and wow, Harry was pretty sure this guy had the bluest eyes he had ever seen. When the guy opened his mouth Harry could almost feel the venom in his voice. “Do you have some kind of truffle that passive aggressively says ‘fuck you’?” Or Harry owns a confectionary/café and Louis is an aspiring musician who needs to break up with his boyfriend via truffles.

We'll Paint the Town

by kotabear24 for Larry Abroad Fic Challenge | Say Yes to the Dress AU | Kleinfeld's | famous/not famous | 4k For the Larry abroad prompt: Kleinfeld's, New York. This is a Say Yes to the Dress fic. In which Louis can't flirt, Lottie does all the work, Harry just wants to get her in a damn dress, and Niall is an aggressive affirmer. It ends well for everyone.

Knot Safe For Work

by jaerie | sex shop | knotting | sex toys | wizards | werewolf | magic | spells & enchantments | potions | 5k The world is magical, Louis is a wizard, Harry is a Were, there are spells for lube and supernatural kinks are definitely a thing.

The Things You Hide

by LiveLaughLoveLarry for HL Summer Exchange 2015 | spies Á secret agents | angst | undercover missions | 27k Louis has been an MI6 agent for four years. Now he wants out. Unfortunately, his superiors have other ideas. Their solution: a 'mission' in the Greek Islands, one that's more vacation than actual work. Harry is an avid photographer who shows him around the area. He's open and carefree and everything that Louis wishes he could be. Along the way they fall in love, and maybe Louis learns a little about love, a little about lies, and a whole lot the meaning of home.

Say It First

by Rearviewdreamer | Butterfly Effect AU | time travel | high school | pining | uni | angst | infidelity | domestic fluff | adoption | happy ending | 25k When it comes to Louis, Harry feels like he has spent a lifetime getting it wrong, but on a chance night together where time mostly seems to be on his side, he gets the opportunity to try it all again. And again, and again, and again in an attempt to finally get it right before it's too late.

Take Our Bodies Higher

by littlelouishiccups  | phone sex | dirty talk | Daddy kink | Dom/sub | 21k Harry wasn’t often caught off guard at his job anymore. He called different men Sir, Master, or Daddy for work almost every week, but he’d never been told he was a good boy in a voice quite like that. In which Harry is a phone sex operator and Louis dials a wrong number.

Iris Publishers_Journal of Textile Science & Fashion Technology (JTSFT)

Luxury Strategy by Daily Fashion Brand of UNIQLO: Flagship Shop Strategy for Large Store Location

Authored by Shin’ya Nagasawa

Abstract

Most of the luxury brands have flagship shops. In recent years, daily fashion brands and fast fashion brands also have flagship shops. Both flagship shops are large store, located in special place such as Ginza for brand-building. However, flagship shop importance is not only place and size but also Product, Price, Promotion. In this article, we investigate flagship shop strategy and the relationship between flagship shop strategy and brand building by case UNIQLO.

Keywords: UNIQLO; Daily fashion brand; Large store location; Flagship shop strategy

Introduction

As Japanese retailers struggle to expand overseas, UNIQLO has been achieving success in overseas expansion with the opening of flagship shops. This is surprisingly the same as how European and American luxury brands, which are on the opposite end of the spectrum from daily fashion retailer UNIQLO, expanded in Japan by opening flagship shops. This means that the flagship shop strategy is similarly being adopted by Western luxury brands [1-3] that are polar opposites from UNIQLO, which is a daily fashion retailer [4]. Yet, does the fact that such companies are not only focusing on advertisements and promotions, but also spending a large amount of capital to open flagship shops, mean that flagship shops are taking on an aspect of brand building that cannot be achieved through advertisement and promotions alone?

To answer that, this paper seeks to systematize the flagship shop strategy by comparatively analyzing cases in the overseas expansion of Fast Retailing Co., Ltd. in which their subsidiary UNIQLO failed with normal stores but succeeded with flagship shops. This paper also elucidates the casual relationship between the flagship shop strategy and brand building by investigating why success can only be achieved with flagship shops, but not with normal stores.

In the next Section, previous studies on flagship shops are reviewed and the analytical framework for this paper is presented. Section 3 introduces an overview of UNIQLO, Section 4 analyzes UNIQLO’s successes and failures in overseas expansion, Section 5 analyzes UNIQLO’s flagship shop strategy, in Section 6 flagship shops are systematized, and Section 7 discusses flagship shop strategies and brand building. Finally, verification is performed using the results from fieldwork conducted at the New York Fifth Avenue store.

Previous Studies on Flagship Shops

This section outlines previous studies on flagship shops and explains this paper’s position. In previous studies, flagship shops are defined as follows. Although fashion related books tend to describe flagship stores (flagship shops) as “stores that carry all of a brand’s products,” [5,6] we have defined flagship shops as “stores that carry all of a brand’s products while exhibiting the brand’s essence [7]”.

Despite there being definitions for flagship shops, there are currently no in-depth discussions in Japan on flagship shops since they are seen as a part of an overall business strategy.

Even in Flagship Marketing [8-10], no research covering Japanese companies had been conducted on flagship shop strategies and brand building.

This paper therefore takes up the case of a Japanese company, systematizes their flagship shop strategy, and analyzes the use of the flagship shop strategy for brand building [11].

Overview of Fast Retailing Co., Ltd

Fast Retailing Co., Ltd. was founded in Yamaguchi Prefecture in 1963. The first UNIQLO casual-wear retail store opened in Hiroshima in 1984, and Tadashi Yanai was appointed president in the same year. The company became listed on the Hiroshima Stock Exchange in 1994, and then in the second section of the Tokyo Stock Exchange in 1997. The scale of their business expanded with fleece becoming a hot trend in 1998, and they became listed in the first section of the Tokyo Stock Exchange in 1999. After a subsequent period of decreased revenue and profits, business recovered, being spurred by an increase in women’s products, and with consolidated sales of 2,290.5 billion yen and operating profits of 257.6 billion yen in 2019, they came to represent one of Japan’s top companies.

Fast Retailing’s business is divided into the four segments of UNIQLO Japan operations, Japan-related business operations, UNIQLO international operations, and global brand operations.

This paper only covers the UNIQLO international operations segment. The UNIQLO international operations segment was founded with the company’s expansion to UK in 2001, and by 2019 they had developed their overseas presence to 1379 stores throughout China (717 stores), Hong Kong (29 stores), Korea (188 stores), the United States (51 stores), France (24 stores), Singapore (28 stores), Russia (37 stores) and so on, while 817 stores in Japan. Initially international operations struggled, but they have been producing profits since 2008, and sales for the year ending in August 2019 were 1,026.0 billion yen (in Japan 872.9 billion yen), while operating profits were 138.9 billion yen (in Japan 102.4 billion yen) [12].

Although the sales ratio is currently 54.0%, this is a segment for which growth can be thoroughly anticipated for in the future.

UNIQLO’s Overseas Expansion

UNIQLO’s overseas expansion failure – UK case

UNIQLO’s overseas expansion started with their expansion to UK in 2001. Under a strategy to open 50 stores within three years and to also produce profits within three years, they opened four stores in London, with the Knightsbridge store (198 tsubo, equivalent to approximately 655 m2), the Wimbledon store (177.5 tsubo, equivalent to approximately 587 m2), the Romford store (191 tsubo, equivalent to approximately 631 m2), and the Uxbridge store (174.5 tsubo, equivalent to approximately 577 m2). By 2002, they had expanded to 21 stores, but due to having 360 million yen in losses, it was announced that 16 stores would be closed down in 2003. UNIQLO’s expansion in UK had failed.

As President Yanai subsequently remarked regarding the failure in UK that “There is absolutely no familiarity with UNIQLO (overseas). You can’t expect a brand to sell if people don’t know it. This was not a matter of good or bad products, the problem was one step before,” [13,14] their overseas expansion failure can be attributed to the low degree of familiarity with the brand. However, it is thought that there must have been a degree of familiarity with UNIQLO in London, considering that at the time of the expansion in 2001, UNIQLO was promoted extensively using advertisements on buses that ran through London and so forth, and considering that the Knightsbridge store was in a prime location where the luxury department store Harrods is also located. UNIQLO’s failure in UK was not simply a problem of consumers being unfamiliar with the brand. Since the failure occurred even at the Knightsbridge store, where extensive promotions were carried out, it is thought that the cause was a complex intertwining of operational problems in which UNIQLO’s characteristic features were diminished due to British personnel being appointed to manage the subsidiary, and the problem of being unable to achieve brand awareness based on promotions and location alone.

UNIQLO’s overseas expansion success – US Case

In the United States, three stores were opened in September of 2005 in shopping centers in the New Jersey suburbs, with the Menlo Park Mall store (217 tsubo, equivalent to approximately 717 m2), the Rockaway Townsquare store (151 tsubo, equivalent to approximately 499 m2), and the Freehold Raceway Mall store (223 tsubo, equivalent to approximately 737 m2). The failures in UK were taken into account and the company employed a strategy in which they moved forward while using the stores as test stores to study the market, but sluggish sales persisted. However, when inventory that was not selling started to be stockpiled and a provisional 80-tsubo (equivalent to approximately 265 m2) sized store in Soho was opened to help get rid of that inventory, sales ended up being higher than the three New Jersey stores. As a result, the opening of a large-scale store in Soho was considered, and after conducting extensive promotions, the Soho New York store was opened as a flagship shop in November of 2006. Being located on Broadway, it became a hot topic amongst many local media outlets, and sales have steadily achieved targets since the opening (Figure 1).

Indexing List of Iris Publishers: https://medium.com/@irispublishers/what-is-the-indexing-list-of-iris-publishers-4ace353e4eee   Iris publishers google scholar citations: https://scholar.google.co.in/scholar?hl=en&as_sdt=0%2C5&q=irispublishers&btnG=

For More Information:https://irispublishers.com/jtsft/fulltext/luxury-strategy-by-daily-fashion-brand-of-uniqlo-flagship-shop-strategy-for-large-store-location.ID.000584.php

Cats, Children, and Confused: DO end PAW PRINTS n my HPART te DOG my DO eud DAW PRISTS my DOG HEART DO 661.98-11 ysars 10months dd 112s PIW PRINTS LIVE LVE WOOF my HEART DOG Butch DO eudl PRINTS on my HEART my DOG My DOG HAS LEFT Paw Prints manhattan Gorgeous Elderbull In Need - Striking eyes, smart, knows lots of commands, cat friendly, housetrained- Neutered & Ready To Go ON MY HEART acC waiting eud DO PAW RISTS for Love! my DOG HEART TO BE KILLED - 6/22/2019 The eyes and smile are sometimes all that is needed to know about the heart.Butch is without question a heart-breaker. His jolly smile, and honest eyes encourage and invite reciprocation. What is a rotund, seasoned senior doing on a kill list, when his years of service should be rewarded with a loving retirement? Naturally super handsome Butch is timid, despite being a whopping 112 lbs. He is confused at why the home he devoted himself to no longer feels the sentiment of loyalty. Still he braves along in hopes of meeting friends. He wears a spotted vanilla cow suit, huge amber eyes which still sparkle, ears that stand proud when summoned, and a super sized smile. He reportedly does well with dogs and lived in harmony with a cat. He's an easy going fella who needs a gentle approach, and a place to call home. He is a giant in size, with a heart to match.He does not deserve a horrible ending after loving a family forever. Please message this page if you can foster or adopt this special guy. BUTCH@MANHATTAN ACC Hello, my name is Butch My animal id is #66198 I am a desexed male white dog at the Manhattan Animal Care Center The shelter thinks I am about 11 years 10 months old, 112 lbs Came into shelter as owner surrender 6/16/2019 Reason Stated: Not good with kids Butch is rescue only Butch is at risk for behavioral reasons. Butch has a bite history and has remained fearful at the care center and has exhibited anxious behaviors and a low threshold for arousal. Butch would be best suited for placement with a new hope partner that can provide the necessary behavior modification. Medically, Butch is overweight which has resulted in arthritic changes. My medical notes are... Weight: 112 lbs Vet Notes 6/16/2019 DVM Intake Exam Estimated age:10 years Microchip noted on Intake?Yes History : owner surrender Subjective: fearful Observed Behavior - fearful Evidence of Cruelty seen - no Evidence of Trauma seen - no Objective P = 120hr R = 40rr BCS 9/9 EENT: Eyes clear, ears- aural d/c, no nasal or ocular discharge noted Oral Exam: muzzled PLN: No enlargements noted H/L: NSR, NMA, CRT < 2, Lungs clear, eupnic ABD: Non painful, no masses palpated U/G: MC MSI: Ambulatory x 4- slow to get up (hl issues), skin free of parasites, small growths on head and left face, healthy hair coat; overwght CNS: Mentation appropriate - no signs of neurologic abnormalities Assessment intake procedures CBC Chem overwght hl weakness - arthritic changes dental disease Prognosis: fair Plan: rec'd weight reduction plan behavior assessment BLOOD WORK RESULTS: CBC CHEM T4- NSF Details on my behavior are... Behavior Condition: 4. Orange Behavior History Behavior Assessment During intake, Butch was panting heavily and seemed to be whale eyeing. He jerked his head quickly back when I attempted to scan for microchip. I collared him while he was wearing a muzzle. He did try to dodge, but I was able to secure it. No other handling was attempted. Spay/Neuter Status: Neutered Basic Information:: Butch is a nearly 12 yo neutered male large mixed breed dog who was brought to MACC as an owner surrender. Previously lived with:: 2 adults, 1 baby, 1 cat How is this dog around strangers?: Butch approaches new people and smells them. Then he hangs around them. He sometimes barks. How is this dog around children?: Owner does not think Butch is good with children. He nipped at the baby in the home. He barks at children he sees, they are usually running around screaming, as per owner. How is this dog around other dogs?: Owner once almost got attacked by a rottweiler and has become protective around them with owner. He barks at them when he sees them. Butch is playful with other dogs. He has been to dog parks in the past, but mostly kept to himself and owner. How is this dog around cats?: Butch has lived with a cat in the past and got along well with it. He allows them to scratch at him. He enjoys being around them. Resource guarding:: No resource guarding noted. Bite history:: Butch has bitten owner's brother when Butch was trying to go after a raccoon and the brother restrained him. He also tried to bite the newborn baby in the home on the leg but only got her pants. Housetrained:: Yes Energy level/descriptors:: medium Other Notes:: Owner describes that if Butch is agitated, the family knows not to be anywhere near his mouth as he's more likely to bite, so they will restrain him with a leash, keeping themselves distanced. Has this dog ever had any medical issues?: No For a New Family to Know: Owner describes Butch as protective and super friendly. He loves to cuddle and hug owner. He seems to be very in tune when people are not feeling well. One time owner was sleeping and not feeling well and Butch woke her up and she vomited immediately. Owner states Butch can detect low or high blood pressure. He will stay next to person and bark to alert others. Owner says Butch likes doctors. He knows commands, sit, paw, play, stop. If owner tells him "don't worry, I'm coming back" he seems to calm down. Owner gives Butch ice cream, steak, salmon, lamb, chicken. He likes moist meaty burger from purina as far as dog food goes. He is walked 3 times a day. No accidents in home. He pulls on leash if he has waited a long time to go. He can wait for about 12 hours to be taken out. Butch does not play with toys other than balls. Butch is relaxed during baths. Butch sleeps in owner's bed. She has started getting him to sleep in a dog bed and he is getting used to it and sleeps on it in living room. He follows owner around the home when they are together. He is not reactive to loud noises like storms or fireworks =========================== Date of intake:: 6/16/2019 Spay/Neuter status:: Yes Means of surrender (length of time in previous home):: Owner Surrender (In home for 12 years) Previously lived with:: Adults, a baby, and a cat Behavior toward strangers:: Barks at them Behavior toward children:: Barks at them, nipped the baby in the home Behavior toward dogs:: Barks when he sees them Behavior toward cats:: Got along well with a cat he lived with Resource guarding:: None reported Bite history:: Yes, Butch bit the owner's brother when he tried to restrain him from going after a raccoon. Severity of this bite was not reported. Butch nipped at the leg of the baby in the home when the baby was in the stroller. He bit the leg of her pants. Housetrained:: Yes Energy level/descriptors:: If Butch is agitated, his owner reports that she will not to be anywhere near his mouth as he's more likely to bite, so she will restrain him with a leash, keeping distance. Date of assessment:: 6/18/2019 Summary:: Butch has been extremely anxious at the care center, whining, panting, pacing, and seeking exit. Due to the concerning notes from the previous home that he is more likely to bite when he is aroused and agitated, paired with his bite history, Butch is not a safe candidate for a handling assessment at this time. Date of intake:: 6/16/2019 Summary:: Whale-eyed, panting heavily Date of initial:: 6/16/2019 Summary:: Fearful ENERGY LEVEL:: We have no specific history on Butch's energy level so we cannot be certain of his energy in a home environment. BEHAVIOR DETERMINATION:: New Hope Only Behavior Asilomar: TM - Treatable-Manageable Recommendations:: No children (under 13),Place with a New Hope partner Recommendations comments:: No children: Due to the noted concerns from the previous owners that Butch barks at children and has attempted to bite the young child in the home, we recommend an adult-only home for Butch. Place with a New Hope partner: Due to all of the noted concerns from the previous owners, including Butch's bite history, his reactivity towards children and strangers, and his tendency to bite when he's agitated, we recommend placement with a New Hope partner who can provide any necessary behavior modification (force-free, positive reinforcement-based) and re-evaluate behavior in a stable home environment before placement into a permanent home. Potential challenges: : Fearful/potential for defensive aggression,Anxiety,Bite history (human),Low threshold for arousal Potential challenges comments:: Fearful/potential for defensive aggression: The previous owners report that Butch barks at strangers and at children and also escalated to attempting to bite the young child in the home. He was also fearful during his medical exam. Please see handout on Fearful/potential for defensive aggression. Bite history (human): Butch bit the owner's brother when he was being restrained from chasing a raccoon. The severity of this bite is unknown. Please see handout on Bite history. Anxiety: Butch has been extremely anxious at the care center, whining, pacing, panting, and seeking exit. This behavior was not reported by the previous owners though so we don't know if this is specific to the shelter environment. If this behavior is seen in the home please see handout on Anxiety. Low threshold for arousal: The previous owners report that when Butch becomes aroused and agitated he is more likely to bite. Also, Butch's bite incident with the owner's brother suggests that Butch may redirect when he is restrained and in an aroused state. Please see handout on Low threshold for arousal. BUTCH IS RESCUE ONLY…..TO SAVE THIS PUP YOU MUST FILL OUT APPLICATIONS WITH AT LEAST 3 NEW HOPE RESCUES. PLEASE HURRY!!! IF YOU CAN FOSTER OR ADOPT THIS PUP, PLEASE PM OUR PAGE FOR ASSISTANCE. WE CAN PROVIDE YOU WITH LINKS TO APPLICATIONS WITH NEW HOPE RESCUES WHO ARE CURRENTLY PULLING FROM THE NYC ACC. PLEASE SHARE THIS DOG FOR A HOME TO SAVE HIS LIFE.

I was tagged by @missandrogyny to do the following thing: “List the first lines of your last 20 fics. See if there are any patterns. Then tag 10 of your favourite authors!”

I don’t even know if I have 20 wips or fics for this fandom, but let’s see how far we get.

1. It’s two days before Christmas, and Louis Tomlinson’s planner for the holidays has just been torn to shreds so effectively that the pages have become unreadable. (the Holiday AU)

2. Out of all the things Harry had once expected to lie ahead of her in her future, sitting next to Draco Malfoy at the Hogwarts teaching table had never been one of them. (girl!Drarry teacher AU)

3. Trying to force your friends into going to a party with you is never easy, but especially not when you’re an international popstar, your band is on hiatus, and the party in question is an industry party that no one wants to be found dead at. Persuading them once is annoying, persuading them thrice is a nuisance, but Louis never quite had a knack for sticking to the rules, now did he? (Tomlinshaw hiatus fic)

4. Louis is aware of a lot of things about herself - for one, she’s spectacularly bad at maths. (HL, girl direction uni AU) 

5. It starts out as an accident. Louis is nearly jumping out of his skin, is the thing. (HL, the big edging fic)

6. “You're late,” Harry’s voice sounds through the phone as Zayn hurries out the door one Tuesday morning. (Ziam teacher AU)

7. Louis scratches at the stickers plastered all over her head and chest, fighting the urge to flee. (bright lights, she’s fading)

8. For Louis, a typical Friday night at Hogwarts means that he’s being dragged down to the dungeons by Harry at record speed, a quickie undoubtedly included somewhere in the foreseeable future. (Captive in a Kiss)

9. Louis nervously taps her hands against the bag inside which she’s stashed her camera equipment. Her fingers quiver, though if anyone ever asks, she’ll never admit to it. (girl direction, HL, BBC Earth film crew AU)

10. Staring up at the green and white logo he’s come to despise, Louis bristles. He’s surrounded by tourists scouring the Leidseplein area of Amsterdam and, quite frankly, he’s not amused at all. (HL Amsterdam coffeeshop AU)

11. Funky Payno’s on Saturday night has been an overcrowded mess for as long as Louis can remember. Tonight is no different. (Ache To Know The Song He Sung)

12. The problem with crystal balls, glass balls, or balls in general (heh), was that they tended to fog up your sight and judgment. Mostly your judgment, in all cases. Louis stared at the fortune teller in front of him, his arms crossed, and tried to retrace his steps to figure out how the hell he had ended up here. (Crystal Fighters)

13. The sun is blinding Louis through the rear view mirror as she drives down the M6, the temperature in her Ford Fiesta heating up to almost unbearable levels. (It’s A Long Way Down)

14. Louis doesn't necessarily enjoy gardening. In fact, if anyone had asked him beforehand, he would've said that spending your time on plants that seem to grow whenever Louis turns his back on them is a waste of time, space and money. (Like A Saturated Sunrise)

15. The last show of the North American tour wasn’t supposed to be this draining, Louis thinks. He’s scrolling through Twitter, checking what the fans think they know this time around, and scoffs under his breath at what he finds. (Let Me Be Good For You)

16. Hearing Ed’s voice doesn’t make Louis feel particularly rowdy or anything. (HL, Shape of You lapdance)

17. Marrying Louis, and thus becoming Queens of the North, really should have tipped Harry off that one of them (or, more realistically, both of them) would eventually go into battle and fight for their place in the Seven Kingdoms.  (girl direction, HL, Game of Thrones AU)

18. Harry has slept in Louis’ bed before, and she knows she is always allowed to do so whenever she damn well pleases. There is absolutely no reason for her to feel as guilty about it as she does right now, except that Louis’ bed is softer than it has ever been, sliding underneath her touch, and Harry desperately wants to experience what it feels like against her bare skin.  (girl direction, HL)

19. Zayn’s too self-aware for his own good, and thus he is much too acquianted with his attraction to Liam, knowing it has been a problem he’s been trying to avoid ever since they’d been thrown together in the band. (Ziam, stuck in an elevator)

20. Being friends with a person that you love with everything that you have isn’t an easy feat. Being flatmates with them is even worse, and Louis is currently losing it. (HL pining fic)

I cheated a little because I just picked some drabbles rather than full blown fics, but still. I tag @karamelised @clairdeloune @infinitelymint @alivingfire @conscious--ramblings @harrysgaytour @cherrystreet and @latitta (or to to post as many as you can if you don’t have 20) <3

This Is Exactly What Happens to Your Body When You Don't Take a Rest Day

If you're someone who has a hard time giving yourself a break, and you've been skipping rest days, then listen up: while we admire your dedication, skipping your recovery is doing you more harm than you think.

We wanted to find out exactly what happens to your body when you train too hard, so we talked to Michelle Opperman, director of group fitness for Crunch, and Jan Milano, CSCS and sports performance coach at DIAKADI. Did you know the effects can be so severe physiologically and psychologically that there's a name for it? It's called "Overtraining Syndrome."

Want to know what Overtraining Syndrome looks like? Here's what happens to your body when you don't take time to recover from intense exercise (or endurance events!):

ADVERTISEMENT

//<![CDATA[ var options = { 'container' : 'sugar-player-preview', 'primary' : 'html5', 'wrapper': 'video-ad-player', 'file': '/static/ads/blank_ad_placeholder.mp4', 'video_ad': true, 'firePixels' : false, 'pixelZero' : null, 'pixelFifteen' : null, 'cpvURLs' : null, 'cpvAllNodes' : null, 'jwPlayer' : jwplayer, 'advertising' : { 'client' : 'googima', 'skipoffset' : null }, 'jwPlayerKey' : 'Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==', 'fwParamOverride' : null, 'gaTrackerName' : null, 'skin' : { 'name': 'seven', 'active': '#24c4f8' }, 'width' : '100%', 'aspectratio' : '16:9', 'is_responsive' : true, 'debug' : false, 'autostart' : false, 'mute' : true, 'pid' : null, 'repeat' : false, 'volume' : 0, 'startIndex' : 0, 'isMobile' : false, 'flashPlugins' : null, 'html5Plugins' : null, 'modules' : [ { 'module': SUGAR.Video.Modules.GoogleDFP, 'config': { 'iu': "5485\/US\/popsugar\/fitness\/video\/instream", 'hl': 'en', 'pos': 'outstream', 'nid': '41017351', 'tags': '["Fitness Tips","Recovery","Beginner Fitness Tips","Original Photos","Medical Conditions","Syndicate","POPSUGAR Photography \/ Benjamin Stone","Original feature","Writeathon"]' } } ], 'playlist' : null}; SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]); //]]>

Glycogen stores are depleted. Opperman and Milano both noted that your glycogen decreases. Glycogen is your body's energy source, and not something you want to eliminate. Milano says "decreased glycogen may contribute to the lowered lactate responses," meaning your muscles fatigue more quickly.

Corticosteroids increase. We know that cortisone and cortisol (stress hormones) are not good for weight loss, and even add to belly-fat retention. Milano told us that these elevated levels also depress the immune system by inhibiting the reaction of lymphocytes to antigens (basically, the fighter cells can't fight the bad invader cells). So overtraining equals a higher likelihood of getting sick.

Your heart goes into overdrive. "Both resting heart rate and submaximal exercise heart rate are increased," said Milano. Be nice to your heart. Take a breather.

Your performance suffers. Opperman told us that when sufficient rest is not included in a training program, your ability to perform (i.e., continue training, growing muscle, getting stronger) plateaus or declines, because your muscles literally cannot recover and regenerate. So things just get worse and worse.

You'll lose muscle mass. Consistent breakdown + no recovery = bye, muscles. That's the opposite of what you're trying to do, right?

You'll feel AWFUL. The tiny tears in your muscles cannot heal, which results in inflammation, swelling, and tenderness. Opperman says the feeling will "become extreme, lasting for days." She also noted that you'll feel physically exhausted for an extended period as well, which could make it hard for you to perform your day to day functions.

It messes with your mind. Muscular fatigue is not the only thing Opperman and Milano warned about. The fatigue and distress extend psychologically, and Milano noted that you'll notice mental changes before physical ones. "Decreased vigor, motivation, and confidence; raised tension, depression, and anger accompany an individual's recovery," said Milano.

Do yourself a favor. Go to yoga, don't skip savasana, do your cooldowns, and take a day off to recover. Need some pointers? Make sure you keep our recovery checklist handy, or try any of these recovery essentials.

Related: No-Excuses Workout Challenge: It's a Rest Day

Source: POPSUGAR Fitness http://bit.ly/1QoBnDJ

Stomach Stretch & Density Receptors: How Junk Food Tricks Your Brain Into Thinking You���re Still Hungry

Stomach Stretch & Density Receptors: How Junk Food Tricks Your Brain Into Thinking You���re Still Hungry

Stomach Stretch & Density Receptors: How Junk Food Tricks Your Brain Into Thinking You’re Still Hungry

by Kalee Brown, collective-evolution.comMarch 16, 2017

Have you ever felt super full after eating a low-calorie meal, or still hungry after eating a calorie dense one? This has certainly happened to me; for example, one day last week I just ate carrots and drank a bit of cold-pressed juice and felt extremely full all day, yet the following day I had three pieces of pizza and three mozza sticks (all made with a high-fat vegan cheese) and still felt hungry afterwards.

advertisement - learn more

How does this make any sense whatsoever? Contrary to popular belief, it’s because our stomachs don’t get filled up as quickly when we eat high calorie foods like meats and oils as they do when we consume more nutrient-dense, lighter foods like fruits and vegetables. This happens because of how our stomach receptors and nutrient receptors work.

How Our Stomach Receptors Determine That We’re Full

Many people seem to be terrified of raw food diets because people on plant-based diets tend to eat more food. However, have you ever actually seen someone gain weight by eating a plant-based diet? Odds are that you haven’t, because they’ve cut out high calorie foods like meat, dairy, and on some occasions, oil. In reality, people on plant-based diets typically lose weight because, even though they’re eating more volume, they’re getting far more nutrients and eating far fewer calories (source).

In our stomachs, we have nutrient (or caloric) sensors and stretch receptors. Most of the calories found in a typical North American diet are made up of animal products and processed foods, meaning that most people are severely nutrient and fiber deficient. If your diet doesn’t have enough plant-based foods in it and you’re not getting enough nutrients, your body will continue to feel hungry until those needs are met. Plus, high-fat foods and sweets dull our dopamine reward system, leaving us feeling unsatisfied, even if we’ve just consumed a high-calorie meal.

It’s kind of beautiful because your body is literally telling you that you aren’t feeding it what it wants. Your body will actually communicate with you — all you have to do is listen. Stretch receptors will also send a signal to our brains, telling us the stomach is full, but they only send these messages once our stomach has enough bulk or volume in it. Fiber is what provides the most amount of bulk, something that processed foods and animal products lack, whereas plant-based foods are rich in it. This concept is also known as “volumetrics,” a term coined by Barbara Rolls, Ph.D., a nutritionist at Penn State.

For example, the following diagram by Julianna Hever illustrates what 400 calories in our stomach looks like depending on what types of food we’ve consumed:

As you can see, the stomach on the right that’s full of vegetables has a sufficient volume of food inside of it, so at this point the stomach receptors would send a signal to the brain telling you you’re full. You’d need to consume far more animal products or greasy foods to achieve the same level of satisfaction, which of course would be way more calories.

Dr. John McDougall maintains that the average stomach can hold about 1 to 1.5 liters of food. Filling the stomach with foods that are lower in calories and higher in nutrients, like plants, instead of high-calories foods like animal products and oils, can help maintain an ideal weight or achieve weight loss. You don’t even need to think of it like dieting because you aren’t starving yourself, you’re just giving your body the required amount of nutrients it craves (source).

The documentary Forks Over Knives touches upon the American diet and how we need to transition from eating fewer processed foods and animal products and more plant-based foods. The documentary also dives into how stomach receptors and caloric density work, and you can watch a short clip taken from it below:

See Video: http://www.youtube.com/watch?v=8p06cTHy2cI

Why Calorie Counting and Willpower May Not Lead to Weight Loss

For a long time, I would count my calories and measure every bit of food I consumed, even down to the tablespoons of ketchup. That’s largely because I believed the common misconception that losing weight and being healthy requires calorie counting. Because of society’s obsession with dieting, “low calorie” foods have become a huge trend, despite the high amounts of sugar, chemicals, and other unhealthy ingredients within them. Our obscured picture of dieting has completely altered our understanding of health.

Another common misunderstanding is that those of us who overeat or are overweight lack self control and restraint. Don’t get me wrong – I believe that people have food addictions, most people in fact, even if they’re eating extremely healthfully. I myself recognize that I am somewhat addicted to food. Why else would we eat when we’re not hungry? It’s a pleasurable experience, and the food industry has capitalized on that and shifted from satisfying our needs to fulfilling our desires and cravings, which in turn feeds our addictions rather than our bodies.

Food addictions aren’t simply a product of the mind; they’re actually a result of our bodies giving us the wrong signals. When we feed our bodies foods that they don’t really know what to do with, like high-calorie foods that are rich in animal products, toxins, pesticides, and GMOs, our bodies don’t get an adequate amount of micronutrients. As a result, our bodies essentially tell us to overeat because they’re still not satisfied.

With this logic, even by exercising self control or counting calories, you still won’t become healthy. In order to take back your health and lose weight or maintain a healthy body weight, you need to nourish your body with the nutrients it desires. Then, if you’re actually feeding your body foods that are healthy for it, you won’t need to count calories because your body will feel satisfied! You also won’t need to exercise so much self control because your desire to eat more won’t be as strong in the first place.

Of course, there are other factors that play into food addictions that are outside of our bodies, such as social conditioning and government and corporate propaganda. The government lies about the amount of dairy and meat we should consume and corporations create false advertising and put misleading labels on their products like “low fat,” “low calorie,” “made with organic ingredients,” and “gluten free,” none of which indicate the healthfulness of any given product.

Despite these outside factors, it’s up to us to overcome our food addictions and reclaim our health. You have the ability to transform your body by shifting toward a more plant-based diet — the choice is yours!

Get Your In Depth Numerology Reading

Your life path number can tell you A LOT about you.

With the ancient science of Numerology you can find out accurate and revealing information just from your name and birth date.

Get your free numerology reading and learn more about how you can use numerology in your life to find out more about your path and journey. Get Your free reading.

Original Page: http://ift.tt/2mTbRmg

Shared from Pocket

Tags: Junkfood, Hungergef��hl April 02, 2017 at 12:49PM Open in Evernote

6 Unusual Ways to Lose Weight That Actually Work

Most people will agree that a successful weight-loss plan includes a healthy diet and movement. Luckily, what you eat and how much you move are the factors you can control. Maybe you're already doing this, but did you know that there are some unusual ways to help boost weight loss that you probably haven't heard of?

Best of all, these tips aren't fads; they are actually backed by research.

Keep in mind incorporating these unusual ways for weight loss won't alone get the pounds to come off. However, adding them to your current routine may give you the extra boost you're looking for!

1. Smell more vanilla

Taste and smell go hand in hand. If you smell something delicious, chances are it will encourage your appetite for that food. The opposite is also true. If we smell something revolting, appetite usually goes down.

ADVERTISEMENT

//<![CDATA[ if (typeof SUGAR.Video != 'undefined' && !(true && ONSUGAR.UserProfile.getUserDevice() !== "desktop")) { var options = { 'container' : 'sugar-player-preview', 'primary' : 'html5', 'wrapper': 'video-ad-player', 'file': '/static/ads/blank_ad_placeholder.mp4', 'video_ad': true, 'firePixels' : false, 'pixelZero' : null, 'pixelFifteen' : null, 'cpvURLs' : null, 'cpvAllNodes' : null, 'jwPlayer' : jwplayer, 'advertising' : { 'client' : 'googima', 'skipoffset' : null }, 'jwPlayerKey' : 'Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==', 'fwParamOverride' : null, 'gaTrackerName' : null, 'skin' : { 'name': 'seven', 'active': '#24c4f8' }, 'width' : '100%', 'aspectratio' : '16:9', 'is_responsive' : true, 'debug' : false, 'autostart' : false, 'mute' : true, 'pid' : null, 'repeat' : false, 'volume' : 0, 'startIndex' : 0, 'isMobile' : false, 'flashPlugins' : null, 'html5Plugins' : null, 'modules' : [ { 'module': SUGAR.Video.Modules.GoogleDFP, 'config': { 'iu': "5485\/US\/popsugar\/fitness\/article\/outstream", 'hl': 'en', 'pos': 'outstream', 'nid': '43260230', 'tags': '["Weight Loss","Diet Tips","Weight Loss","Syndicate","Popsugar Voices","Popsugar Voices Submission","Facebook"]' } } , {'module': SUGAR.Video.Modules.AbApi, 'config': '' } ], 'playlist' : null }; SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]); } //]]>

Smelling vanilla may actually help calm dessert cravings. This sweet scent has a calming effect on the part of the brain where cravings live, which can help curb your appetite. The study was done in St. George Hospital in London, and researchers found those who wore vanilla scented patches lost more weight than those wearing no patch or a lemon patch. Researchers believe the sweet smell of vanilla helped appease the need for something sweet, and participants who smelled vanilla were less likely to overeat sweets.

So, if sweets are your guilty pleasure, getting a vanilla scented air freshener or candle could help you resist the temptation.

2. Eat off different colored plates

The food you serve on your plate certainly makes an impact on weight. However, research from Cornell University also suggests the color of your plate can also make a difference on how much you eat. Researchers found when study participants ate off same colored plate as their food they served themselves about 30 percent more food. When study participants ate off different colored plates than their food, they served themselves less food. This difference in how much you eat off of plates could help or hinder weight loss efforts.

Want to take it a step further? Contrasting plates with the tablecloth also seemed to further help lower food intake. Other studies have suggested blue plates could help lower food intake. This is probably because the vast majority of foods are not blue, meaning no cravings in the brain are triggered.

Related: 2-Week Clean-Eating Plan

3. Change who you eat with

Who you eat and socialize with can impact your own lifestyle patterns. A study noted that if a friend is obese, chances are the other friend becoming obese can increase up to 57 percent. An obese spouse can also increase risk for your own weight gain.

Researchers suggest the portions others eat around us can also become a norm for you. This doesn't mean you need to find a new group of friends, but it means to increase your awareness of environmental cues around you.

4. Write down or take a picture of everything you eat

Many weight-loss programs suggest tracking your food intake by writing it down to keep you honest about how much and what you are eating. It can also show where you are sneaking in extra calories or larger portions of food that you don't realize.

Another way to track your food intake is to take a picture of it. A University of Wisconsin-Madison study suggests that taking pictures of food before you eat it can serve as an encouragement to change your diet. Taking a picture is immediate, where as filling out a food diary is often done hours after eating. If you have to take a picture of everything you eat, it makes you stop before eating and think about your choices.

5. Leave the serving dishes off the table

Many slight changes in your environment can make eating healthier the easier choice. Many times when food is out of sight it helps keep it out of mind. One small change you can make for encouraging smaller portions at meal times can be to change where you keep your serving dish.

Leaving the serving dish on the stove instead of on the table could help you keep your portion size down. Instead of reaching for seconds right away on the table, you need to make an effort to get more from the kitchen. This can also help slow down your food intake to give your brain enough time to register when you're full.

6. Dim the lights when you eat

If you go to any sit down restaurant, chances are the lights will be dimmed. Contrast that with a fast food restaurant, or even your own home, and the lights are probably a lot brighter.

A 2012 study found just changing how dim the lights are in a fast food restaurant helped people eat less food. What they ordered didn't change, but how much they ate did.

Researchers found dimming the lights lengthened the eating time suggesting a more relaxed atmosphere increases satisfaction and decreases how much food you eat. While this study was in a restaurant, dimming the lights in your own home could have the same effect on food intake.

from POPSUGAR Fitness http://ift.tt/2m4TXwt 6 Unusual Ways to Lose Weight That Actually Work POPSUGAR Fitness from Weight Loss & Diet Plans http://ift.tt/2m4veqw

Monthly Reads | January 2017 ❤ THANK YOU TO ALL WRITERS FOR YOUR HARD WORK AND SHARING YOUR STORIES! ❤

Special mention⭐ & Top 5 + 16 more stories under the cut:

⭐ 2017 HL Prompt Challenge ⭐

“A small group of us came together to do a prompt challenge with fast deadlines to have some fun and see what we can do, and this is the result. Hope you enjoy!” Authors: taggiecb, afirethatcannotdie, QuickedWeen, waytoomanypeopleintheaddisonlee, Awriterwrites, allwaswell16, LadyLondonderry, lululawrence Prompts so far: Foundation, Bloodsucker, Hinge, Scream (revealed today)

Where Your Heart Is

by anhcor & tvshows_addict | College AU | hate to love | slow burn | 154k Louis is ready for his brand new adventure. So what if he suffers from a genetic condition that prevents him from being touched? College is going to be awesome. It has to. Karma kind of owes him right now. Forget about his overprotective mother, or Liam-- his entirely too chipper step brother-- or his mess of a roommate. Forget about the gloves he has to wear at all times. He’s here to expand his knowledge, write and drown himself in books -- No matter how distracting ‘Hallway Boy’ may be-- The obnoxious, flirty frat wannabe determined to become the bane of Louis’ existence. Or, a college AU set in San Francisco where two lost boys who seemingly have nothing in common find inspiration, each other, and themselves in the process.

Black With Autumn Rain

by whimsicule | thriller | crime | magical realism | 93k “Thank you,” Geoff says, taking a sip of his tea. “What did you tell him?” Louis has a sip as well, lets the tea burn down his throat too quickly, too hot, and he feels it all the way down to his stomach. “The truth. Essentially,” he replies after a moment, licking his lips, relishing the slightly bitter taste of the brew that’s never quite strong enough for Louis’ liking. At least it’s not decaf. “That my dog scented it. That I didn’t touch the body. That I came here first thing.” Geoff nods pensively. “Did he believe you?” “Probably not. There’s only so many people who can drown on dry land before it gets fishy.” or: Harry is a journalist, Louis has lots of secrets and the moors aren't exactly the ideal place to rekindle a lost romance.

Hold My Heart

by Awriterwrites & phdmama  for H/L Exchange 2016 | famous/non famous | Mile High Club | Actor!Louis | Doctor!Harry | 14k “Excuse me, mate, I’m the window seat here.” The voice was soft, apologetic, and accented in something a bit unfamiliar — northern England, maybe, Harry thought. “Oh,” Harry jumped to his feet and moved aside, “I’m sorry, I didn’t see you standing there.” The other man laughed as he swung a bag into the overhead compartment and slid into the seat. “You were well caught up in that book, mate. What are you reading?” Harry paused, wondering how to explain the fact that he was reading an epic and x-rated romance that was the story of a relationship between a prince and the man he’d enslaved. “Oh, you know, just some fiction my sister recommended.” He turned to look at the man and froze. Sitting next to him was Louis Tomlinson. *** Or, the one where famous Louis Tomlinson offers his hand and a lot more to his seat mate on a transatlantic flight.

What do you mean he's coming?

by MediaWhore for HL Famous/Not Famous Fic Exchange | Childhood friends | famous/non famous | actor!louis | photographer!louis | 15k When Harry accepted to be his sister’s Maid of Honour, despite how non-traditional of a choice he was, he didn’t think writing a speech for the wedding reception would be this hard. Now, not only does he have less than two weeks left to find something moving and inspirational to say, but Gemma just confided in him that her old childhood best friend is going to be in attendance. The one who moved to LA and they haven’t seen in fifteen years because he was too busy becoming an Academy Awards winner. But hey, no pressure. It’s just Louis Fucking Tomlinson. Harry is screwed.

Singing to tiny dancer

by BriaMaria | Famous/Non famous | Actor!Louis | 22k “Yes!” Harry punched a fist into the air. He laughed at the confusion that wrinkled the little space between Louis’ brows. “What?” “You’re flirting with me,” Harry smiled, letting his dimples pop. Louis’ face went blank for two seconds and then he rolled his eyes, one side of his mouth lifting. “Am not.” “You soooo are,” Harry sang out, poking him in the shoulder. “You like me.” “I was simply showing you how to actually bring… what did you call it? Your A-game.” Harry adopted a patronizing expression, sure it would piss him off. “And you did great. Really.“ “Oi, fuck off,” Louis said, but he was actually laughing now. Outright. It was gorgeous and Harry wanted to live in this moment forever. It was the very best one he’d experienced. He wanted to always remember the image of Louis’ crinkled eyes, the sound of his breathy giggles, the smell of citrus that radiated off him as he swayed in his amusement. And Louis didn’t even know his name. Or ... When everything gets to be a bit too much for A-list actor Louis Tomlinson, he runs back to the town he had never really called home and the boy who was the only one he did.

Beautiful Star 

by tommoandbambi for We Wish You a Larry Christmas Fic Exchange | famous/non famous | kid fic | christmas fluff | 17k “You know, when I pegged you for a druglord, I wasn't exactly challenging you to make me believe that you actually are one. What is this place?” Louis says after he swallows over the mild panic that's building up in his throat over the fact that he's literally sitting in front of the cause of his teenage sexuality crisis. or, the famous/nonfamous kid!fic AU wherein harry and louis have to host a school Christmas party and harry isn't actually a druglord.

Play The Odds 

by alivingfire | College AU | friends to lovers | 26k Harry and Louis are best friends since childhood who, after a night of drinking, find themselves locked in a bet: first one to kiss the other a thousand times wins. Wins what? They don't know. Glory, Harry supposes. Bragging rights, though those don't do much in this economy. All Harry knows is that this is one bet he can finally win. What he doesn't expect, though, is what happens when he starts kissing his best friend on a daily basis. Namely, he doesn't expect falling head over heels in love with his best friend. Now all he has to do is make sure the bet never ends, so he never has to stop kissing Louis.

Runner On Third 

by kikikryslee for H/L Exchange 2016 | slow burn | friends to lovers | 40k As Harry stood there, the other man turned around, and he knew he was correct in who he thought it was. “Louis?” he asked, still not quite believing it. Louis blinked. “Harry? Wh– what are you doing here?” “I work here,” Harry said. “What are you doing here?” “Um, I’m picking up my brother. The nurse called and said he was sick.” Harry felt like he was going to be sick. “Wait, Ernest is your brother? Since when do you have a brother?” “Since about seven years ago, I guess. Wait, how do you know Ernest?” “I’m his teacher.” “You’re his what?” Louis exclaimed. Harry gulped. This was going to be a long year. --- Or, the AU where Louis and Harry were best friends growing up, but lost touch after Harry moved away. Ten years later, Harry has moved back to town, but he and Louis don't pick up where they left off.

Taken Over By The Feeling

by whyidontknow1 | angst | fluff| baker!harry | 53k After almost a year of increasingly troubling behavior, Louis agrees to let his sister live with him. It's a last resort before more drastic measures are taken by their mom. Harry Styles runs Given A Chance, a program for troubled and disadvantaged teens out of the bakery he owns. He offers the kids in his program what he believes they need to start on a different and better path for their lives. Louis learns all too quickly that Harry's goodwill does not extend to him. Only because he happens to remind Harry of an ex he'd rather forget. It's not the smoothest of beginnings, but in the end Louis' own issues might be the real problem.

Haven't You Heard 

by allwaswell16 for HL Christmas and New Year Fanfiction | Christmas fluff | 8k Harry Styles has been in love with Louis Tomlinson since they were eighteen. After six years together, Harry is ready to propose to the love of his life. The holidays strike him as the perfect time for a romantic proposal, but his well-meaning friends and family (including his self-appointed best friend, Niall) seem to thwart him at every turn. Or the four times Harry tries to propose, and the one time he gets it right.

If My Yesterday is a Disgrace, Tell Me That You'll Still Recall My Name 

by Trytoescapeit for HL Christmas and New Year Fanfiction | 16k The boy, right now in front of Harry, most definitely has familiar blue eyes and the same thin lips. Those lips. Small, bitten things that are so close to splitting. All he can think of is a chorus of his name. Louis, Louis, Louis, and the name means nothing to him until the boy looks up. OR Harry and Louis are childhood friends for only a year when Louis moves out of town. Fast forward to the future and Harry is a used-to-be rich kid who cut off his family's inheritance to build a life of his own and Louis owns the small cafe that's hiring. Harry spends three days trying to get Louis to remember him (because he never forgot)

Let Me Be Good For You

by onlyhuman | canon compliant | PWP | 12k His distress over the bun is nothing compared to the thrill Louis feels shoot up his spine at the outfit Harry’s donned. He’s changed into leather jeans that cling to his legs, hugging his thighs snugly. On top of it, a floaty, black sheer shirt is contouring his frame, doing absolutely nothing to hide his puffy nipples or the endless array of tattoos scattered across his torso. It’s Louis’ favourite outfit in the entire world. Or, Niall's only birthday wish is to go clubbing with his boys in Vegas. Harry ruins it all by wearing that god forsaken black sheer shirt.

Oh How I Hate This Red String Of Fate

by CalamityK for H/L Exchange 2016 | soulmates | angst | 13k Harry thought being able to see people’s strings die would be the worst thing about his gift, until at twenty-two he finally met the other end of his own. --------- Or that soulmate AU where Harry can see the red strings of fate that tie everyone together.

Like a boomerang

by youwilll | Groundhog Day AU | College AU | 48k AU in which Harry gets trapped in a lift, Louis gets stuck in a Wednesday, and it's always February 2nd. Until it isn't.

Life as we know it

by Rearviewdreamer | friends to lovers | kid!fic | 34k When a couple dies unexpectedly Harry and Louis are brought together to care for their daughter.

Counting the stars behind the clouds

by simplestardust | blind character | friends to lovers | 28k The problem wasn’t that Harry was blind. The problem was Harry himself. or, in which Louis plays keyboard as part of touring singer Harry's back-up band, and spends his time stuck between being oblivious and in denial, while Harry just wants to know how many stars there are in the night sky.

Head head heart

by Anonymous for Sub Harry Fic Fest | canon compliant | BDSM | Dom/Sub | 11k After Dunkirk has wrapped filming, Harry struggles with his inability to reach subspace. He tries taking the matter in his own hands before Louis intervenes with a plan of his own.

Reduce Me To A Pleading Cry (Break The Skin and Tantalize)

by Anonymous for Sub Harry Fic Fest | BDSM | Dom/Sub | CEO!Harry | 37k As the CEO of Styles & Styles, Harry Styles cuts a brooding and handsome figure at the helm of a very successful business. His reputation for intensity is well known, but you would be intense, too, if you had to work numbers all day, give countless orders, and conduct endless meetings. When all you really want to do at night--ache to do--is give away the reins, let someone else make the decisions, be ordered around for once, just--let go. Harry has reached his breaking point when one touch from a man whose very stance commands attention leads him back to a place he thought he’d never return. Or Harry is a broody submissive boss, Louis is a natural dom who works in the mail room at Styles & Styles, Niall is a matchmaking oracle, and a slender, dark haired man stands mute at the coffee stand encouraging others to spill their secrets.

(I didn't mean to) fall in love tonight 

by zouisclimax | High School AU, mpreg | 35k Harry texts him back a thumbs up emoji before leaning forward and throwing up again. He groans, but stands after he’s done, wiping his mouth with toilet paper, and flushing the toilet. He washes his mouth out as best as he can before steeling himself and heading back to class, trying his best not to cry. He tells himself that there is no point in worrying when he doesn’t even know if there is anything to worry about yet. He still feels sick. [or, the American boarding school AU where Harry's infatuated with Louis and one night flips his whole world upside-down]

With your love we could breathe underwater

by luminescents for HL summer fic exchange | fantasy | Mermaid!Harry | 28k Harry’s brow furrows, a look of confusion spreading over his face. “But I am real. I exist, see,” he says, raising a hand out of the water and wiggling his fingers at Louis. Louis finds himself relaxing a bit. Harry seems harmless really. And he’s quite cute, for something that’s not supposed to exist. If Louis is indeed having a hallucination right now, at least it’s a cute one. AU where Harry is a mermaid, Louis is a human, and they both discover a lot more than they anticipated.

Sex Shop Fic Verse: It's My Pleasure To Introduce You  & Switch Out The Batteries

by LoadedGunn | Sex Shop AU | 8k Louis cannot help himself. He stretches a bit so he can whisper in Harry's ear, "That's what I'd do to you, when you're close to coming. Just think. You'll be so overwhelmed but you won't want it to end, not really, so I'll switch it to the seventh setting, give you just a few seconds to catch your breath but then it'll rock inside you, right against your spot, so hard you won't be able to breathe, but before you can finally come it'll stop again. How long do you think you could keep it there, just staying right on the edge?" "I couldn't," Harry whispers, definitely shivering now. "I just couldn't tease myself like that, I'd have to touch my cock. If I wanted to... I'd need someone to do it for me." Louis slips his hands from Harry's fingers to his wrist, where he clutches hard. "You would." Or, the AU where Louis is the most helpful sex shop salesperson in the history of sex shops, and Harry really was just looking for a vibrator with simple instructions (yet ended up getting a hands-on demonstration).

by istajmaal, LoadedGunn | BDSM | Dom/Sub | Daddy kink | Gangbang 88k Harry raises an eyebrow. "Sex dice?" "Yup," Louis nods. "You know the ones we sell, one die for a body part and the other for an action to perform on that… part." "Isn't that what old married couples buy from you to spice things up?" Louis frowns and opens his mouth to tell Harry off, but then he catches his absolutely dreamy expression and can only laugh. "Yes dear, we're just like any middle-aged married couple. Except for the fact that we're in our twenties and have a box full of bondage gear under our bed." Two years after meeting in a sex shop, Harry's just returning to Louis from a month-long tour in the States, and they come up with a wholesome bonding exercise.

The 5 Worst Mistakes I Made as a New Runner and How You Can Learn From Them

I went from not running at all to running quite a bit in a very short period of time. With essentially no guidance or coaching, I pushed myself from huffing and puffing around the track to doing five half-marathons in less than two years. Sounds great, right? A total "started from the bottom now we here (at the half-marathon finish line)" kind of story. But I've had some painful setbacks because of things I didn't know as a beginner and had to learn the hard way.

For one, I got patellofemoral syndrome (runner's knee) in both my knees, particularly the left — it's something that hurts almost constantly, and I have to do physical therapy for it. I also learned that intense cardio, including running, can induce stomach pain, and I've ended up with some crippling stomachaches.

Related: The 1 (Simple but Challenging) Step to Becoming a Runner

Here are the five pieces of wisdom I wish were bestowed upon me when I first laced up and began my running quest, things that may have spared me some unnecessary pain and made this process even better. You might have heard some of these, but you also might not know any of them (that's what I'm here for)! I hope my follies and learnings can help you avoid injury, discomfort, and curveballs that might keep you from pursuing running, because running is actually really awesome and life changing. Let's get into it!

ADVERTISEMENT

if (typeof SUGAR.Video != 'undefined' && !(true && ONSUGAR.UserProfile.getUserDevice() !== "desktop")) { var options = { 'container' : 'sugar-player-preview', 'primary' : 'html5', 'wrapper': 'video-ad-player', 'file': '/static/ads/blank_ad_placeholder.mp4', 'video_ad': true, 'firePixels' : false, 'pixelZero' : null, 'pixelFifteen' : null, 'cpvURLs' : null, 'cpvAllNodes' : null, 'jwPlayer' : jwplayer, 'advertising' : { 'client' : 'googima', 'skipoffset' : null }, 'jwPlayerKey' : 'Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==', 'fwParamOverride' : null, 'gaTrackerName' : null, 'skin' : { 'name': 'seven', 'active': '#24c4f8' }, 'width' : '100%', 'aspectratio' : '16:9', 'is_responsive' : true, 'debug' : false, 'autostart' : false, 'mute' : true, 'pid' : null, 'repeat' : false, 'volume' : 0, 'startIndex' : 0, 'isMobile' : false, 'flashPlugins' : null, 'html5Plugins' : null, 'modules' : [ { 'module': SUGAR.Video.Modules.GoogleDFP, 'config': { 'iu': "5485\/US\/popsugar\/fitness\/article\/outstream", 'hl': 'en', 'pos': 'outstream', 'nid': '43219419', 'tags': '["Running","Injury Prevention","Workouts","Beginner Running Tips","Popsugar Interviews","Beginner Fitness Tips","Workouts","Syndicate","Personal Essay","fitness hero","Original feature","POPSUGAR Photography \/ Kathryna Hancock","Facebook"]' } } , {'module': SUGAR.Video.Modules.AbApi, 'config': '' } ], 'playlist' : null }; SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]); }

1. You Actually Have to Warm Up

I wish someone told me that one, warming up is important, and two, how to actually warm up (because seriously . . . how?). When I was training with some Adidas prorunners at Kezar Stadium a few weeks ago, I got an epiphany-status piece of insight from them: "We don't run to warm up; we warm up to run."

It was the first time it finally clicked — running isn't a warmup, and I need to warm up for this workout just like I would for any other workout. Strengthening the legs, hips, and butt can have a significant impact on performance, stability, and injury prevention.

Try warming up with different lunges: reverse lunges, curtsy lunges, and side lunges. Stretch your quads, and bring your knees to your chest. Dynamic warmups and stretching can have a huge impact on your form and strength and on your body's ability to prevent injury.

2. There's a Thing Called the "Talk Test," and You Need to Try It

I interviewed ultramarathoner and run coach Robin Arzon about what advice she gives to new runners. It seems so simple, and maybe this is common knowledge for some of you, but I had no idea what the "talk test" was until she brought it up.

"You should be able to have a conversation," she said. If you can't, "you're going way too fast." In my past runs and races, I had tried to keep up with other, more seasoned runners and pushed myself to a pace that wasn't comfortable . . . well beyond being able to talk comfortably. I still find myself doing this now and then, even though my current pace is much quicker than it was a few years ago.

Related: If You've Always Wanted to Try Running, Read This

You don't have to be fast when you start running. In fact, you don't have to be fast at all. Find the pace that is comfortable for your body, so you can keep running for miles and get the best workout possible.

3. You Might Not Want to Eat After Your Run (You Might Even Have a Stomachache)

When I got started, I totally expected "runger" — this was one of those "insider" terms I had actually heard at the beginning of my running journey. So naturally, I expected to be coming through my front door after a run, feeling sweaty and exhausted and ravenous. But this has actually never been the case for me. In fact, I almost always have to force myself to eat something to get nutrients — my appetite can be suppressed for hours!

I also had no warning that I might get a pretty bad stomachache, especially as a beginner. "When performing high-intensity exercise, blood is shunted from digestion to the periphery in order to accommodate the oxygen demand to the working muscles," said DIAKADI trainer Elijah Markstrom. This means that depending on what you eat or how sensitive your stomach is, you could be in for some serious intestinal distress.

There are solutions to preventing and treating runner's stomach pain, but I really wish I had some kind of warning — I thought something was seriously wrong! Now if it happens, I know it's somewhat normal and how to treat it. So heads up! What and when you eat impacts how your stomach feels on a run, and sometimes there's just no controlling the digestive woes . . . they happen!

4. Don't Go Crazy With Mileage — Gradually Increasing Is Key

As aforementioned, I drastically increased my mileage in a short period of time. Had I heard of the 10 percent rule of running? Absolutely not. Would it have potentially saved me from injured knees? Probably.

Here's how it works — never increase your weekly mileage by more than 10 percent from the previous week. Going from running 0 miles a week to 10 and then from 10 to 20 is actually not that awesome for you, especially if you don't have any other kind of base-level physical competence (read: this is what I did). When I was a new runner, I was a new everything: no group fitness experience, no gym experience . . . nada. So rapidly amping up my mileage without this gradual percentage rule set me up for injury.

5. A "Foam Roller" Will Be Your Best Friend (and Worst Enemy)

Another "WTF is this" moment I had was when I first saw a foam roller. I thought it was a torture device (I was kind of right, TBH). My supertight IT bands were also a contributing factor to my knee woes, as my physical therapist told me. This is yet another instance in which I could've prevented injury if I had known how essential recovery was after each and every run and the right way to do it.

Related: Is Bruising After Foam Rolling Normal?

If you're a new runner, get a foam roller. If you feel some soreness, that's OK — think of it like a deep tissue massage (this is why many runners have a love-hate relationship with their roller). It's essential. Roll your IT bands. Don't be lazy. Don't skip your cooldown. Take time to work on your muscles. You'll appreciate those extra two to five minutes SO much in the long run.

Why It’s Time to Celebrate Average-Size Women

This post was written by our POPSUGAR UK editor and originally appeared on POPSUGAR Fashion UK. Unless otherwise stated, all dress sizes referenced are UK sizes. US sizes are approximately UK minus 4 (e.g., UK 14 = US 10).

Source: Getty / Karwai Tang

Some have suggested that 2014 was “the year of plus-size.” To others, it was nothing more than a token nod in the right direction: a couple of models over a size 10 featured in big campaigns, a couple of celebrity collections that didn’t stop at a size 14 (see Kelly Brook for Simply Be, pictured above), some nice things said about Melissa McCarthy during award season. It’s true that we are a long way from this industry ever truly embracing the breadth of shapes and sizes of modern women, but every step in the right direction is a good one. And 2015 got off to a good start with the news that models Ashley Graham and Robyn Lawley will appear in the Sports Illustrated Swimsuit Issue — even if one of those is an ad, not an editorial.

The real strides toward body acceptance in the world of fashion have come through the blogosphere. Plus-size blogs are thriving, particularly in the US and the UK, where bloggers are collaborating on fashion lines, appearing on TV, and modeling for global brands. The Instagram hashtag #effyourbeautystandards has taken off to the point where the woman behind it, Tess Holliday, has signed to a major modeling agency despite being neither the height nor weight of your “average” plus-size model.

ADVERTISEMENT

var options = { ‘container’ : ‘sugar-player-preview’, ‘primary’ : ‘html5’, ‘wrapper’: ‘video-ad-player’, ‘file’: ‘/static/ads/blank_ad_placeholder.mp4’, ‘video_ad’: true, ‘firePixels’ : false, ‘pixelZero’ : null, ‘pixelFifteen’ : null, ‘cpvURLs’ : null, ‘cpvAllNodes’ : null, ‘jwPlayer’ : jwplayer, ‘advertising’ : { ‘client’ : ‘googima’, ‘skipoffset’ : null }, ‘jwPlayerKey’ : ‘Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==’, ‘fwParamOverride’ : null, ‘gaTrackerName’ : null, ‘skin’ : { ‘name’: ‘seven’, ‘active’: ‘#24c4f8’ }, ‘width’ : ‘100%’, ‘aspectratio’ : ’16:9′, ‘is_responsive’ : true,

‘debug’ : false, ‘autostart’ : false, ‘mute’ : true, ‘pid’ : null, ‘repeat’ : false, ‘volume’ : 0, ‘startIndex’ : 0, ‘isMobile’ : false, ‘flashPlugins’ : null, ‘html5Plugins’ : null, ‘modules’ : [ { ‘module’: SUGAR.Video.Modules.GoogleDFP, ‘config’: { ‘iu’: “5485\/US\/popsugar\/fashion\/video\/outstream”, ‘hl’: ‘en’, ‘pos’: ‘outstream’, ‘nid’: ‘36799423’, ‘tags’: ‘[“fashion carousel”,”Personal Essay”,”Plus Size Fashion”,”Models”]’ } } ], ‘playlist’ : null};

SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]);

Because as many of us have now realized, most plus-size models are not really plus-size. At least not in the way you’d imagine. Fashion has always thrived on aspiration, and just as runway models tend to be right on the lowest end of the “straight” size spectrum, plus-size models actually straddle the middle ground — the sizes that lurk at the back of the rail in high-street retailers but also mark the start of many plus-size ranges — 14, 16, possibly 18. This has started an unending argument about what “plus-size” truly is and whether the models used really represent the women buying plus-size clothing. (The short answer is no. Just like how runway models don’t represent people who buy a size 10.)

Among those to come under fire was ASOS, whose Curve range starts at a UK size 18. Recently the brand has made an effort to use larger models following the negative feedback from consumers, but it was only a year or so ago that Bree Warren was a frequent Curve model. Her model card lists her as a UK size 14 with a 29-inch waist. She is stunning and excellent at her job but hardly representative of the 18-plus woman shopping for ASOS Curve.

Source: ASOS

Though I’m a few inches shorter, I have almost identical measurements to Bree Warren. I wear a UK size 14. My BMI is healthy, but to many slim people, I am still considered “too fat.” To the plus-size community, I am not big enough. I have had my body shape described as everything from “normal” to “Adele-sized” (for the record, all comparisons to Adele are gratefully accepted). Straddling two sides of the industry, I am what is now being coined an “in-betweener.”

The term started being used more frequently in fashion circles last year, when model Myla Dalbesio was signed for a big Calvin Klein campaign. Despite the fact Calvin Klein did not identify her as plus-size, the shock headlines quickly started anyway. A huge fashion brand was using a plus-size model for the first time! The truth? Dalbesio is a US 10/UK 14, with similar measurements to Bree Warren — and me. At 5’11”, her body is completely in proportion, and in the campaign, she looks amazing. This should have been seen as a good thing, a woman with a body closer to that of many consumers was finally being represented in fashion. But because of the label, things went the other way entirely as people complained she wasn’t plus-size enough.

Source: Calvin Klein

What Dalbesio told Yahoo Style about the whole furor around her size sums up exactly how I feel every time I post a photo of myself online or try on a dress in H&M. When you straddle two very different sides of an industry, making either of them accept you is tricky. For a second, it felt like being “average” actually made things harder. Here’s some of what Dalbesio said:

“I can never figure out where I fit in, and I’m always making someone mad. I’m not skinny-skinny, but I’m not fat and fabulous either. I’m a size 10. There’s been a whole public outcry about me not being as big as people think I should be. They say, ‘What do you have to complain about? You have a great body.’ But if you’re a size 6 or 10 (US), that doesn’t mean you don’t need to see yourself represented too.”

This year, I believe things are moving in the direction of the in-betweener. There has long been controversy over the so-called “glorification” of plus-size, with arguments that we have gone from one extreme to another. But is this really true, given that the majority of plus-size models are barely a size 16? The plus-size industry is a huge one that will continue to grow, and perhaps by removing the labels on models who do not fairly represent their consumers, the plus-size industry will have the opportunity to diversify even more.

Elsewhere, the in-between models should no longer be seen as token “real girls” alongside their size-6 (6 UK = 2 US) colleagues. Putting more emphasis on the middle ground, the alleged “normal” woman seems like the logical step to close the divide. The average female dress size varies depending on the study, but most agree it’s somewhere around 14 to 16 in the UK. Naysayers have often complained that rather than using models who are either size 0 or size 18 with nothing in between, we should be showing a breadth of sizes, including those in the middle. Where better to start than the average?

We are, after all, the lucky ones, even if we don’t feel like it sometimes. Women who’re size 14 or 16 can technically shop at more retailers than anyone of any other size. We can buy standard and plus-size clothes. However, that doesn’t mean either is designed with us in mind. I get just as many funny looks from shop assistants when I walk into plus-size retailer Evans as I did when I went into Miss Selfridge when I was 30 pounds heavier. But I have the option, something many other women are not lucky enough to have.

That doesn’t mean dressing well is easy. We have to be just as creative as anyone else, despite this added choice. In-betweeners become experts at picking and choosing items from various retailers, learning what works and what doesn’t from each range. As we often have larger busts and curvier hips and bums to consider, we rarely find one size fits all, and we have to shop around. We don’t have many people in the public eye to look to for inspiration, because so often with fame comes pressure to lose weight and put out an exercise DVD. But we do have places to go for inspiration online, as our blogosphere is growing too. More brands are adjusting their in-store displays to reference our body types. Victoria Beckham now makes dresses in our size!

Plus, we know the real truth. Years of not knowing quite where we fit has taught us that nobody is truly average. “Normal” doesn’t exist, and while every body is different, all of them are brilliant. Isn’t it time more of them were represented in fashion?

Cats, Children, and Confused: DO end PAW PRINTS n my HPART te DOG my DO eud DAW PRISTS my DOG HEART DO 661.98-11 ysars 10months dd 112s PIW PRINTS LIVE LVE WOOF my HEART DOG Butch DO eudl PRINTS on my HEART my DOG My DOG HAS LEFT Paw Prints manhattan Gorgeous Elderbull In Need - Striking eyes, smart, knows lots of commands, cat friendly, housetrained- Neutered & Ready To Go ON MY HEART acC waiting eud DO PAW RISTS for Love! my DOG HEART TO BE KILLED - 6/20/2019 The eyes and smile are sometimes all that is needed to know about the heart.Butch is without question a heart-breaker. His jolly smile, and honest eyes encourage and invite reciprocation. What is a rotund, seasoned senior doing on a kill list, when his years of service should be rewarded with a loving retirement? Naturally super handsome Butch is timid, despite being a whopping 112 lbs. He is confused at why the home he devoted himself to no longer feels the sentiment of loyalty. Still he braves along in hopes of meeting friends. He wears a spotted vanilla cow suit, huge amber eyes which still sparkle, ears that stand proud when summoned, and a super sized smile. He reportedly does well with dogs and lived in harmony with a cat. He's an easy going fella who needs a gentle approach, and a place to call home. He is a giant in size, with a heart to match.He does not deserve a horrible ending after loving a family forever. Please message this page if you can foster or adopt this special guy. BUTCH@MANHATTAN ACC Hello, my name is Butch My animal id is #66198 I am a desexed male white dog at the Manhattan Animal Care Center The shelter thinks I am about 11 years 10 months old, 112 lbs Came into shelter as owner surrender 6/16/2019 Reason Stated: Not good with kids Butch is rescue only Butch is at risk for behavioral reasons. Butch has a bite history and has remained fearful at the care center and has exhibited anxious behaviors and a low threshold for arousal. Butch would be best suited for placement with a new hope partner that can provide the necessary behavior modification. Medically, Butch is overweight which has resulted in arthritic changes. My medical notes are... Weight: 112 lbs Vet Notes 6/16/2019 DVM Intake Exam Estimated age:10 years Microchip noted on Intake?Yes History : owner surrender Subjective: fearful Observed Behavior - fearful Evidence of Cruelty seen - no Evidence of Trauma seen - no Objective P = 120hr R = 40rr BCS 9/9 EENT: Eyes clear, ears- aural d/c, no nasal or ocular discharge noted Oral Exam: muzzled PLN: No enlargements noted H/L: NSR, NMA, CRT < 2, Lungs clear, eupnic ABD: Non painful, no masses palpated U/G: MC MSI: Ambulatory x 4- slow to get up (hl issues), skin free of parasites, small growths on head and left face, healthy hair coat; overwght CNS: Mentation appropriate - no signs of neurologic abnormalities Assessment intake procedures CBC Chem overwght hl weakness - arthritic changes dental disease Prognosis: fair Plan: rec'd weight reduction plan behavior assessment BLOOD WORK RESULTS: CBC CHEM T4- NSF Details on my behavior are... Behavior Condition: 4. Orange Behavior History Behavior Assessment During intake, Butch was panting heavily and seemed to be whale eyeing. He jerked his head quickly back when I attempted to scan for microchip. I collared him while he was wearing a muzzle. He did try to dodge, but I was able to secure it. No other handling was attempted. Spay/Neuter Status: Neutered Basic Information:: Butch is a nearly 12 yo neutered male large mixed breed dog who was brought to MACC as an owner surrender. Previously lived with:: 2 adults, 1 baby, 1 cat How is this dog around strangers?: Butch approaches new people and smells them. Then he hangs around them. He sometimes barks. How is this dog around children?: Owner does not think Butch is good with children. He nipped at the baby in the home. He barks at children he sees, they are usually running around screaming, as per owner. How is this dog around other dogs?: Owner once almost got attacked by a rottweiler and has become protective around them with owner. He barks at them when he sees them. Butch is playful with other dogs. He has been to dog parks in the past, but mostly kept to himself and owner. How is this dog around cats?: Butch has lived with a cat in the past and got along well with it. He allows them to scratch at him. He enjoys being around them. Resource guarding:: No resource guarding noted. Bite history:: Butch has bitten owner's brother when Butch was trying to go after a raccoon and the brother restrained him. He also tried to bite the newborn baby in the home on the leg but only got her pants. Housetrained:: Yes Energy level/descriptors:: medium Other Notes:: Owner describes that if Butch is agitated, the family knows not to be anywhere near his mouth as he's more likely to bite, so they will restrain him with a leash, keeping themselves distanced. Has this dog ever had any medical issues?: No For a New Family to Know: Owner describes Butch as protective and super friendly. He loves to cuddle and hug owner. He seems to be very in tune when people are not feeling well. One time owner was sleeping and not feeling well and Butch woke her up and she vomited immediately. Owner states Butch can detect low or high blood pressure. He will stay next to person and bark to alert others. Owner says Butch likes doctors. He knows commands, sit, paw, play, stop. If owner tells him "don't worry, I'm coming back" he seems to calm down. Owner gives Butch ice cream, steak, salmon, lamb, chicken. He likes moist meaty burger from purina as far as dog food goes. He is walked 3 times a day. No accidents in home. He pulls on leash if he has waited a long time to go. He can wait for about 12 hours to be taken out. Butch does not play with toys other than balls. Butch is relaxed during baths. Butch sleeps in owner's bed. She has started getting him to sleep in a dog bed and he is getting used to it and sleeps on it in living room. He follows owner around the home when they are together. He is not reactive to loud noises like storms or fireworks =========================== Date of intake:: 6/16/2019 Spay/Neuter status:: Yes Means of surrender (length of time in previous home):: Owner Surrender (In home for 12 years) Previously lived with:: Adults, a baby, and a cat Behavior toward strangers:: Barks at them Behavior toward children:: Barks at them, nipped the baby in the home Behavior toward dogs:: Barks when he sees them Behavior toward cats:: Got along well with a cat he lived with Resource guarding:: None reported Bite history:: Yes, Butch bit the owner's brother when he tried to restrain him from going after a raccoon. Severity of this bite was not reported. Butch nipped at the leg of the baby in the home when the baby was in the stroller. He bit the leg of her pants. Housetrained:: Yes Energy level/descriptors:: If Butch is agitated, his owner reports that she will not to be anywhere near his mouth as he's more likely to bite, so she will restrain him with a leash, keeping distance. Date of assessment:: 6/18/2019 Summary:: Butch has been extremely anxious at the care center, whining, panting, pacing, and seeking exit. Due to the concerning notes from the previous home that he is more likely to bite when he is aroused and agitated, paired with his bite history, Butch is not a safe candidate for a handling assessment at this time. Date of intake:: 6/16/2019 Summary:: Whale-eyed, panting heavily Date of initial:: 6/16/2019 Summary:: Fearful ENERGY LEVEL:: We have no specific history on Butch's energy level so we cannot be certain of his energy in a home environment. BEHAVIOR DETERMINATION:: New Hope Only Behavior Asilomar: TM - Treatable-Manageable Recommendations:: No children (under 13),Place with a New Hope partner Recommendations comments:: No children: Due to the noted concerns from the previous owners that Butch barks at children and has attempted to bite the young child in the home, we recommend an adult-only home for Butch. Place with a New Hope partner: Due to all of the noted concerns from the previous owners, including Butch's bite history, his reactivity towards children and strangers, and his tendency to bite when he's agitated, we recommend placement with a New Hope partner who can provide any necessary behavior modification (force-free, positive reinforcement-based) and re-evaluate behavior in a stable home environment before placement into a permanent home. Potential challenges: : Fearful/potential for defensive aggression,Anxiety,Bite history (human),Low threshold for arousal Potential challenges comments:: Fearful/potential for defensive aggression: The previous owners report that Butch barks at strangers and at children and also escalated to attempting to bite the young child in the home. He was also fearful during his medical exam. Please see handout on Fearful/potential for defensive aggression. Bite history (human): Butch bit the owner's brother when he was being restrained from chasing a raccoon. The severity of this bite is unknown. Please see handout on Bite history. Anxiety: Butch has been extremely anxious at the care center, whining, pacing, panting, and seeking exit. This behavior was not reported by the previous owners though so we don't know if this is specific to the shelter environment. If this behavior is seen in the home please see handout on Anxiety. Low threshold for arousal: The previous owners report that when Butch becomes aroused and agitated he is more likely to bite. Also, Butch's bite incident with the owner's brother suggests that Butch may redirect when he is restrained and in an aroused state. Please see handout on Low threshold for arousal. BUTCH IS RESCUE ONLY…..TO SAVE THIS PUP YOU MUST FILL OUT APPLICATIONS WITH AT LEAST 3 NEW HOPE RESCUES. PLEASE HURRY!!! IF YOU CAN FOSTER OR ADOPT THIS PUP, PLEASE PM OUR PAGE FOR ASSISTANCE. WE CAN PROVIDE YOU WITH LINKS TO APPLICATIONS WITH NEW HOPE RESCUES WHO ARE CURRENTLY PULLING FROM THE NYC ACC. PLEASE SHARE THIS DOG FOR A HOME TO SAVE HIS LIFE.

The 5 Worst Mistakes I Made as a New Runner and How You Can Learn From Them

I went from not running at all to running quite a bit in a very short period of time. With essentially no guidance or coaching, I pushed myself from huffing and puffing around the track to doing five half-marathons in less than two years. Sounds great, right? A total "started from the bottom now we here (at the half-marathon finish line)" kind of story. But I've had some painful setbacks because of things I didn't know as a beginner and had to learn the hard way.

For one, I got patellofemoral syndrome (runner's knee) in both my knees, particularly the left — it's something that hurts almost constantly, and I have to do physical therapy for it. I also learned that intense cardio, including running, can induce stomach pain, and I've ended up with some crippling stomachaches.

Related: The 1 (Simple but Challenging) Step to Becoming a Runner

Here are the five pieces of wisdom I wish were bestowed upon me when I first laced up and began my running quest, things that may have spared me some unnecessary pain and made this process even better. You might have heard some of these, but you also might not know any of them (that's what I'm here for)! I hope my follies and learnings can help you avoid injury, discomfort, and curveballs that might keep you from pursuing running, because running is actually really awesome and life changing. Let's get into it!

ADVERTISEMENT

//<![CDATA[ if (typeof SUGAR.Video != 'undefined' && !(true && ONSUGAR.UserProfile.getUserDevice() !== "desktop")) { var options = { 'container' : 'sugar-player-preview', 'primary' : 'html5', 'wrapper': 'video-ad-player', 'file': '/static/ads/blank_ad_placeholder.mp4', 'video_ad': true, 'firePixels' : false, 'pixelZero' : null, 'pixelFifteen' : null, 'cpvURLs' : null, 'cpvAllNodes' : null, 'jwPlayer' : jwplayer, 'advertising' : { 'client' : 'googima', 'skipoffset' : null }, 'jwPlayerKey' : 'Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==', 'fwParamOverride' : null, 'gaTrackerName' : null, 'skin' : { 'name': 'seven', 'active': '#24c4f8' }, 'width' : '100%', 'aspectratio' : '16:9', 'is_responsive' : true, 'debug' : false, 'autostart' : false, 'mute' : true, 'pid' : null, 'repeat' : false, 'volume' : 0, 'startIndex' : 0, 'isMobile' : false, 'flashPlugins' : null, 'html5Plugins' : null, 'modules' : [ { 'module': SUGAR.Video.Modules.GoogleDFP, 'config': { 'iu': "5485\/US\/popsugar\/fitness\/article\/outstream", 'hl': 'en', 'pos': 'outstream', 'nid': '43219419', 'tags': '["Running","Injury Prevention","Workouts","Beginner Running Tips","Popsugar Interviews","Beginner Fitness Tips","Workouts","Syndicate","Personal Essay","fitness hero","Original feature","POPSUGAR Photography \/ Kathryna Hancock","Facebook"]' } } , {'module': SUGAR.Video.Modules.AbApi, 'config': '' } ], 'playlist' : null }; SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]); } //]]>

1. You Actually Have to Warm Up

I wish someone told me that one, warming up is important, and two, how to actually warm up (because seriously . . . how?). When I was training with some Adidas prorunners at Kezar Stadium a few weeks ago, I got an epiphany-status piece of insight from them: "We don't run to warm up; we warm up to run."

It was the first time it finally clicked — running isn't a warmup, and I need to warm up for this workout just like I would for any other workout. Strengthening the legs, hips, and butt can have a significant impact on performance, stability, and injury prevention.

Try warming up with different lunges: reverse lunges, curtsy lunges, and side lunges. Stretch your quads, and bring your knees to your chest. Dynamic warmups and stretching can have a huge impact on your form and strength and on your body's ability to prevent injury.

2. There's a Thing Called the "Talk Test," and You Need to Try It

I interviewed ultramarathoner and run coach Robin Arzon about what advice she gives to new runners. It seems so simple, and maybe this is common knowledge for some of you, but I had no idea what the "talk test" was until she brought it up.

"You should be able to have a conversation," she said. If you can't, "you're going way too fast." In my past runs and races, I had tried to keep up with other, more seasoned runners and pushed myself to a pace that wasn't comfortable . . . well beyond being able to talk comfortably. I still find myself doing this now and then, even though my current pace is much quicker than it was a few years ago.

Related: If You've Always Wanted to Try Running, Read This

You don't have to be fast when you start running. In fact, you don't have to be fast at all. Find the pace that is comfortable for your body, so you can keep running for miles and get the best workout possible.

3. You Might Not Want to Eat After Your Run (You Might Even Have a Stomachache)

When I got started, I totally expected "runger" — this was one of those "insider" terms I had actually heard at the beginning of my running journey. So naturally, I expected to be coming through my front door after a run, feeling sweaty and exhausted and ravenous. But this has actually never been the case for me. In fact, I almost always have to force myself to eat something to get nutrients — my appetite can be suppressed for hours!

I also had no warning that I might get a pretty bad stomachache, especially as a beginner. "When performing high-intensity exercise, blood is shunted from digestion to the periphery in order to accommodate the oxygen demand to the working muscles," said DIAKADI trainer Elijah Markstrom. This means that depending on what you eat or how sensitive your stomach is, you could be in for some serious intestinal distress.

There are solutions to preventing and treating runner's stomach pain, but I really wish I had some kind of warning — I thought something was seriously wrong! Now if it happens, I know it's somewhat normal and how to treat it. So heads up! What and when you eat impacts how your stomach feels on a run, and sometimes there's just no controlling the digestive woes . . . they happen!

4. Don't Go Crazy With Mileage — Gradually Increasing Is Key

As aforementioned, I drastically increased my mileage in a short period of time. Had I heard of the 10 percent rule of running? Absolutely not. Would it have potentially saved me from injured knees? Probably.

Here's how it works — never increase your weekly mileage by more than 10 percent from the previous week. Going from running 0 miles a week to 10 and then from 10 to 20 is actually not that awesome for you, especially if you don't have any other kind of base-level physical competence (read: this is what I did). When I was a new runner, I was a new everything: no group fitness experience, no gym experience . . . nada. So rapidly amping up my mileage without this gradual percentage rule set me up for injury.

5. A "Foam Roller" Will Be Your Best Friend (and Worst Enemy)

Another "WTF is this" moment I had was when I first saw a foam roller. I thought it was a torture device (I was kind of right, TBH). My supertight IT bands were also a contributing factor to my knee woes, as my physical therapist told me. This is yet another instance in which I could've prevented injury if I had known how essential recovery was after each and every run and the right way to do it.

Related: Is Bruising After Foam Rolling Normal?

If you're a new runner, get a foam roller. If you feel some soreness, that's OK — think of it like a deep tissue massage (this is why many runners have a love-hate relationship with their roller). It's essential. Roll your IT bands. Don't be lazy. Don't skip your cooldown. Take time to work on your muscles. You'll appreciate those extra two to five minutes SO much in the long run.

Source: POPSUGAR Fitness http://bit.ly/2lGrqeE

The Best Way to Support Your Friend Through a Weight-Loss Journey

The following post was originally featured on Fit Bottomed Girls and written by Alison, who is part of POPSUGAR Collective.

Image Source: Fit Bottomed Girls

I really hate to make sweeping generalizations, but I find that most people are unsure of what to do or say when they know someone who's trying to lose weight or implement healthy lifestyle changes. Typically, I see people falling into one of two groups: treat it like the proverbial elephant in the room and do/say little to nothing or become overly "helpful."

The unfortunate thing is, that no matter which group you fall into, both usually come from a place of deep concern and a strong desire to support your friend on her journey. But even though both strategies come from good intentions, sadly, neither is particularly helpful.

ADVERTISEMENT

//<![CDATA[ if (typeof SUGAR.Video != 'undefined' && !(true && ONSUGAR.UserProfile.getUserDevice() !== "desktop")) { var options = { 'container' : 'sugar-player-preview', 'primary' : 'html5', 'wrapper': 'video-ad-player', 'file': '/static/ads/blank_ad_placeholder.mp4', 'video_ad': true, 'firePixels' : false, 'pixelZero' : null, 'pixelFifteen' : null, 'cpvURLs' : null, 'cpvAllNodes' : null, 'jwPlayer' : jwplayer, 'advertising' : { 'client' : 'googima', 'skipoffset' : null }, 'jwPlayerKey' : 'Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==', 'fwParamOverride' : null, 'gaTrackerName' : null, 'skin' : { 'name': 'seven', 'active': '#24c4f8' }, 'width' : '100%', 'aspectratio' : '16:9', 'is_responsive' : true, 'debug' : false, 'autostart' : false, 'mute' : true, 'pid' : null, 'repeat' : false, 'volume' : 0, 'startIndex' : 0, 'isMobile' : false, 'flashPlugins' : null, 'html5Plugins' : null, 'modules' : [ { 'module': SUGAR.Video.Modules.GoogleDFP, 'config': { 'iu': "5485\/US\/popsugar\/fitness\/article\/outstream", 'hl': 'en', 'pos': 'outstream', 'nid': '43067501', 'tags': '["Friends","Health and Wellness","Syndicate","Collective Fitness","POPSUGAR Photography \/ Maria del Rio"]' } } ], 'playlist' : null }; SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]); } //]]>

Your heart's totally in the right place, but it's tough to know the right approach to take. There's no list of guidelines detailing how to handle this delicate situation.

Having been in the total-lifestyle-overhaul position myself not all that long ago, here are a few things I found to be helpful as I walked the path.

How to Support a Friend's Weight-Loss Journey

Check in with the person, not the progress. Don't be overly fixated on their journey during conversations. Let her know that you care about how she's doing, not how much weight she's lost or how she's eating or how much she's working out. This reminds her that there's more to her than the quest to get healthy and that you love and support her no matter what.

Help her see the big picture. Pounds lost is the typical way to quantify how the journey is progressing. But at the end of the day, it's really about health and wellness — and pounds are only a small part of that equation. Increased muscle tone and size, less low back and knee pain, more energy, better digestion, mental clarity and overall happiness are also indicators of success, which should be celebrated. If she gets hung up on pounds or clothing sizes, check in with other numbers and measurements that help her to see the whole picture a little clearer, such as blood pressure, cholesterol levels, resting heart rate and all those awesome fitness milestones she has reached. This will help her focus on how her overall quality of life is improving throughout this journey.

Just listen. She's going to have some days that don't go so well. When those days come, don't be her coach or get all judgey. Just listen and let her talk. Sometimes when we're struggling, it helps to put the fear into words and let it out. Once spoken, it doesn't seem so heavy or scary anymore and by letting her work it through on her own, you help empower her.

Suggest an accountability partnership. Be open and honest about something you're struggling with or a goal you're striving for. Ask her if she'd be willing to help you be accountable and stay focused on the positive. We all have something that we could use support with. Not your thing? Then just be active together or sign up for events together. It's easier to show up when you know someone else is counting on you and you're working toward a common goal.

Let her pick the place. If you decide to meet for lunch or coffee, let her pick the spot. Eating out can be a source of anxiety for people looking to live a healthier lifestyle. Replace food-focused events with other meetups or just let her decide where to go so that she's deciding what level of temptation she wants to face that day. And please don't turn into the food police when you get there — watch your words, facial expressions and body language. Remember, you're getting together because you care about her — not to give her a pop quiz.

Tell her how her journey inspires you. This one is huge. And I don't mean a generic statement of "you inspire me." Tell her what you find so inspiring, like how you admire her ability to handle challenges or her courage in the face of setbacks. Be specific. This is what she'll remember and draw strength from when it gets hard.

The most important thing you can do is be a safe place. No temptation, no judgment. No one needs someone running along behind her pointing out the less-than-stellar choices. What she needs now, more than anything, is a friend to listen and support her.

There is more to her (and your friendship) than the journey she's on.

from POPSUGAR Fitness http://ift.tt/2jLFTEj The Best Way to Support Your Friend Through a Weight-Loss Journey POPSUGAR Fitness from Weight Loss & Diet Plans http://ift.tt/2k7qvU2

This Is Exactly What Happens to Your Body When You Don't Take a Rest Day

If you're someone who has a hard time giving yourself a break, and you've been skipping rest days, then listen up: while we admire your dedication, skipping your recovery is doing you more harm than you think.

We wanted to find out exactly what happens to your body when you train too hard, so we talked to Michelle Opperman, director of group fitness for Crunch, and Jan Milano, CSCS and sports performance coach at DIAKADI. Did you know the effects can be so severe physiologically and psychologically that there's a name for it? It's called "Overtraining Syndrome."

Want to know what Overtraining Syndrome looks like? Here's what happens to your body when you don't take time to recover from intense exercise (or endurance events!):

ADVERTISEMENT

var options = { 'container' : 'sugar-player-preview', 'primary' : 'html5', 'wrapper': 'video-ad-player', 'file': '/static/ads/blank_ad_placeholder.mp4', 'video_ad': true, 'firePixels' : false, 'pixelZero' : null, 'pixelFifteen' : null, 'cpvURLs' : null, 'cpvAllNodes' : null, 'jwPlayer' : jwplayer, 'advertising' : { 'client' : 'googima', 'skipoffset' : null }, 'jwPlayerKey' : 'Sarh0KbBU1hM7iRWMaEoV/15S5DIU8O1MqN0nA==', 'fwParamOverride' : null, 'gaTrackerName' : null, 'skin' : { 'name': 'seven', 'active': '#24c4f8' }, 'width' : '100%', 'aspectratio' : '16:9', 'is_responsive' : true, 'debug' : false, 'autostart' : false, 'mute' : true, 'pid' : null, 'repeat' : false, 'volume' : 0, 'startIndex' : 0, 'isMobile' : false, 'flashPlugins' : null, 'html5Plugins' : null, 'modules' : [ { 'module': SUGAR.Video.Modules.GoogleDFP, 'config': { 'iu': "5485\/US\/popsugar\/fitness\/video\/instream", 'hl': 'en', 'pos': 'outstream', 'nid': '41017351', 'tags': '["Fitness Tips","Recovery","Beginner Fitness Tips","Original Photos","Medical Conditions","Syndicate","POPSUGAR Photography \/ Benjamin Stone","Original feature","Writeathon"]' } } ], 'playlist' : null}; SUGAR.dispatcher.push([function () {window.sugar_player = new SUGAR.Video.Player(options);}]);

Glycogen stores are depleted. Opperman and Milano both noted that your glycogen decreases. Glycogen is your body's energy source, and not something you want to eliminate. Milano says "decreased glycogen may contribute to the lowered lactate responses," meaning your muscles fatigue more quickly.

Corticosteroids increase. We know that cortisone and cortisol (stress hormones) are not good for weight loss, and even add to belly-fat retention. Milano told us that these elevated levels also depress the immune system by inhibiting the reaction of lymphocytes to antigens (basically, the fighter cells can't fight the bad invader cells). So overtraining equals a higher likelihood of getting sick.

Your heart goes into overdrive. "Both resting heart rate and submaximal exercise heart rate are increased," said Milano. Be nice to your heart. Take a breather.

Your performance suffers. Opperman told us that when sufficient rest is not included in a training program, your ability to perform (i.e., continue training, growing muscle, getting stronger) plateaus or declines, because your muscles literally cannot recover and regenerate. So things just get worse and worse.

You'll lose muscle mass. Consistent breakdown + no recovery = bye, muscles. That's the opposite of what you're trying to do, right?

You'll feel AWFUL. The tiny tears in your muscles cannot heal, which results in inflammation, swelling, and tenderness. Opperman says the feeling will "become extreme, lasting for days." She also noted that you'll feel physically exhausted for an extended period as well, which could make it hard for you to perform your day to day functions.

It messes with your mind. Muscular fatigue is not the only thing Opperman and Milano warned about. The fatigue and distress extend psychologically, and Milano noted that you'll notice mental changes before physical ones. "Decreased vigor, motivation, and confidence; raised tension, depression, and anger accompany an individual's recovery," said Milano.

Do yourself a favor. Go to yoga, don't skip savasana, do your cooldowns, and take a day off to recover. Need some pointers? Make sure you keep our recovery checklist handy, or try any of these recovery essentials.

Related: No-Excuses Workout Challenge: It's a Rest Day