UsFitties.com Content Audit as of 2013-14-08

Zombie Evacuation Race is a brilliant 'starter' adventure race series in the UK, and this year we're giving you the chance to run it with UsFitties and raise money for charity!

No matter what your fitness level is, many of us do not give enough (or proper) attention to a key factor in maintaining muscle health; the dreaded stretch. It hurts. It's boring. These are just some of the excuses I hear from my clients on a daily basis.

I am a lifelong vegetarian. Since birth I have avoided meat, fish and for a while even eggs. So no one is more surprised than me that in the last few weeks I have found myself tucking in to all manner of meat! How did this happen?

Kale has been upgraded from its days as mere garnish in deli showcases. It might be fair to say that it has even achieved immortality status. That's a bold statement to make. There are a number of foods that are in similar categories, but kale is special. It's the trendsetter.

Not too long ago I underwent surgery. I'm bummed that it prevented me from competing in my first fitness competition, but I learned a lot about my body. Having never really sustained any serious injury I have never had to rely on other body parts to make up for the ones that weren't in full working order.

DNA Life Bars truly offer it all: great taste, high protein, no gluten or dairy, and low sugar. All the things we fitness professionals and enthusiasts seek. Innovation born from necessity. When DNA Bars founder Brian Layne's wife Elizabeth was diagnosed with MS in 2011 their lives were altered in numerous obvious ways including one that is not so obvious.

Going on vacation is the ideal time to unwind, relax and - well - be on holiday! But is it a time to suspend your healthy eating ways? It's a good question. As soon as we get to the airport the odds are against us.

Running is still one of the most popular ways to get exercise and running faster gives instant gratification. Finding out how to calculate your perfect running weight can bring those personal best times down dramatically. Many studies, including one in Medicine & Science in Sports & Exercise, show that running with even a little extra weight can cause a significant drop in performance.

Does your current exercise routine fit your body? Exercise is not one size fits all. What your goals are (i.e. weight and fat loss, muscle toning or hypertrophy), what your body type and shape is and most importantly how much stress is in your life are all factors in how successful your exercise routine will be.

We recently had the opportunity to talk with Tony Stubblebine of Lift. Lift is a web and smartphone app that helps people form habits, reach goals and get community support. Tony tells us more about the history of Lift, how Tim Ferriss has helped and what the future holds.

When we talk about probiotics, we're talking about bacteria. What's special and trendy about these bacteria is that these greatly benefit your health. You're likely thinking of yogurt right about now. Maybe you're even thinking about kefir (fermented milk which has become so popular there are all kinds of commercial brands now).

You've seen flax and chia seeds being touted as super foods, but which seed packs a bigger nutritive punch? Let's get right to it, shall we? Flax Date back to at least 3000BC and are native to the Middle East and India Famous for its Omega 3 fatty acid content, 50-60% of which is alpha linolenic acid (ALA), especially as it's one of the highest vegetarian sources of these fatty acids.

My name is Eloise and I am a weighaholic. It would be slightly dramatic to say that weighing myself is my reason for getting up in the morning, but actually, its not far off.

Sugar is clearly a bad guy and one that we are all susceptible to, even when we know exactly how harmful it is. But how do we break the addiction? There are a few ways to approach this hurdle, but they all begin with awareness.

As a health-supportive chef, it isn't easy for me to confess my recent addiction to sugar. Addiction is not an exaggeration either. Studies have shown that sugar is as addicting as tobacco and alcohol.

Have you ever worked your butt off (literally) for something, then find yourself slamming on the breaks? Sadly, this moment is upon me. After months of hard work, I now find myself in a situation where the doctor is ordering me to bed rest.

This year I turn 30. Yep. The big 3-0. I'm not entirely sure how this has happened, but it is happening. In fact, it is happening in just over a month. The problem is, I've always had this vague idea that I wanted to be able to turn 30 and say "I may be 30, but I am in the best shape of life".

Want bigger biceps? Dumbbell and barbell curls can get boring and predictable, so mix up your routine with this cool cable superset that'll trigger new growth. Progress with growing biceps can be stalled by doing the same exercise again and again.

It might be hard to imagine this tiny seed as an actual superhero but the Incas once regarded quinoa more valuable than gold. The Incas valued quinoa highly. There were special rituals in place to honor this sacred grain that when consumed brought them sustenance, longevity and psychic ability.

It seems a few people have gotten a little scared of High Intensity Interval Training (HIIT) as a result of the experience of poor Andrew Marr, but is there really anything to be worried about by this newfangled way of training, and can HIIT be classed as newfangled anyway?

Eating well has gotten complicated, but all we really need to know is that whole foods are the answer to any eating regimen. There is no doubt that our grandmothers and great grand-mothers never had to decipher the meanings of organic or conventional farming.

How do you start your week? That's a pretty vague question, but everyone has a routine whether they realize it or not. Me? I think it's important to start my work week off relaxed, but my workouts hardcore! Creating a plan keeps you on track. Staying on track gets you results.

Nike and ELLE UK are launching 'We Own The Night' - a unique after-hours 10K run on Saturday 18th May. Women will blaze through London's Victoria Park on a route filled with light, sound and the unexpected for a truly amazing running experience.

The latest in our new series, we look at the five best supplements to use for recovery; helping you and your body gain balance after a tough workout. Working out can be hard on the body, so helping the recovery process can be the difference between staying on track with your program, or missing a session because you're not quite ready.

Want to get your fat-burning furnaces firing by lunchtime? Follow this 5-step plan and you'll be melting the stubborn yellow stuff away in no time... Step One We've already talked about swapping sugary cereals for eggs first thing in the morning, but how can you add that extra 'zing' to help your body break down fat?