Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
lundi 31 août 2015
How to Lose Weight Without Even Trying
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason why you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
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How to Win in the Battle Against Back Fat
Back bulge around the bra area and that pesky muffin top plague plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot-reducing doesn't work - but these healthy tips can help you achieve the results you're after!
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Miley Balances Out Her Partying Ways With Avocados and Ashtanga Yoga
Miley Cyrus is notorious for her partying ways, but she does her best to balance things out with a dose of healthy living and a regular fitness routine. She killed it hosting the VMAs, and we're sure she's implementing a few of these healthy habits into her day.
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This Snack Hack Can Help You Lose Weight Faster
Just as you map out your week of lunches (we love mason jar salads!) and dinners (here are the dos and don'ts of meal planning), getting your week's worth of snacks ready at the beginning of the week is just as important on your road to weight loss. Four- and eight-ounce mason jars make it easy to keep portions under control, and here are some great ideas for morning and afternoon nibbles to add to them.
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Why Exercise Is Even Better Than Therapy
It's a popular saying, "exercise is like therapy." But here are 14 reasons that prove it's even better!
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The Fat-Blasting Model Secret: Three-Circuit Cardio Workout
This workout from Andrea Orbeck - trainer to models like Heidi Klum and the women of Victoria's Secret - is great for those days when you need a solid routine but don't want to go crazy. "Cardio is important to get into a fat-burning zone to keep you nice and lean," Andrea says. This workout "breaks up the monotony of a 45-minute session."
This simple workout is broken up into three 15-minute circuits. The first section is done at one continuous moderate-effort pace, followed by a second section broken up into intervals: three minutes at a hard pace followed by two minutes of recovery. The final section features pumped-up incline and resistance to keep the sweat going. You can do this on either a treadmill or a stationary bike; feel free to modify the level and speed suggestions below if you need something slower or faster. Remember to adjust the incline down to what is comfortable during the interval section (such as 0 or one percent incline).
| Time | Speed/Level |
|---|---|
| 0:00-15:00 | Treadmill: 4 mph at 5 percent incline Bike: level 3 |
| 15:00-18:00 | Treadmill: 6 mph, no incline Bike: level 10 |
| 18:00-20:00 | Treadmill: 4 mph, no incline Bike: level 3 |
| 20:00-23:00 | Treadmill: 6 mph, no incline Bike: level 10 |
| 23:00-25:00 | Treadmill: 4 mph, no incline Bike: level 3 |
| 25:00-28:00 | Treadmill: 6 mph, no incline Bike: level 10 |
| 28:00-30:00 | Treadmill: 4 mph, no incline Bike: level 3 |
| 30:00-45:00 | Treadmill: 4 mph at 15 percent incline Bike: level 8 |
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I Survived My Terrifying Hour in a Sensory-Deprivation Tank
Even though people have described being in a sensory-deprivation tank as "feeling like you're dying," they still seem to be considered one of the latest and greatest in fitness trends. In case you're wondering what it's really like but not ready to take the saltwater plunge on your own time and dime, check out this one brave woman's account in this post originally featured on The Cut.
Before I visited Brooklyn's new Lift/Next Level "float spa," my entire understanding of sensory-deprivation tanks was limited to an episode of The Simpsons: In "Make Room for Lisa," Lisa Simpson floats in a coffin-size tub and hallucinates that she's entered the body of her cat, Snowball.
So, as I waited in the Lift/Next Level lobby, I was curious to read the non-cartoon accounts written in the spa's "guest book." Some visitors described experiencing intense relaxation, a state that was almost sleep but not. Some people said they'd hallucinated and had out-of-body experiences. The more colorful reports compared the experience to dying, being reborn, or dying and then being reborn multiple times in the hour. Some people wrote that it was just better than taking a crapload of MDMA-spiked shrooms. Most thanked the Universe for the life-changing hour - and the saltwater for softening their skin.
These all sounded like ringing endorsements to me. I'm a fan of Brooklyn trends with New Age roots (see also: crystals, tarot), and before they floated off into relative obscurity, the benefits of sensory-deprivation tanks were widely lauded ("Float the pounds away!" "Find God!" "Most people liked it!") if not totally scientifically grounded. The first commercial "float spa" opened in 1979 in Beverly Hills, California, a few years after the inventor Dr. John C. Lilly developed the first consumer-friendly tank. It was called "Samadhi" - Sanskrit for higher consciousness.
The modern incarnation I encountered was a Zen-like space in Cobble Hill, where you must take off your shoes and everybody whisper-speaks peaceful things at you before you begin your journey. My journey, I was whisper-told, would start in one of the spa's "Ocean Float Rooms," as opposed to the claustrophobia-inducing coffinlike pod that most people think of when they imagine a sensory-deprivation experience. (Thanks, The Simpsons.)
Ocean Float Rooms, the attendant whisper-boasted, were better for first-timers. The rooms have six-foot-high ceilings adorned with twinkling LED constellations; I'd be able to stand up fully. In practice, this meant something like a liquid-filled mausoleum - a small, enclosed watery space that was still reminiscent of a container for dead people. The attendant whisper-instructed me to get naked, take a shower, put Vaseline on any open wounds, and prepare to float my way into samadhi.
And then I was alone. Naked, scrubbed clean, wounds lubed, facing the little white entryway that led to the Ocean Float Tank. It looked like the door to a kiln, or a wood-fire oven. I wondered: What awaited me on the other side during my hour of floating? What would I discover when stripped of all sensory information?
Initially, what I discovered was where exactly all my unhealed cuts were: Nothing like a thousand pounds of Epsom salt mixed into ten inches of water to remind you of that blister on the back of your foot. Once I was situated - an inflatable neck pillow supporting my head, the water cradling my floating body like a warm-liquid Barcalounger - I tried to focus on my breathing and the LED stars. At first, all was well. My body floated around like a little buoy. I felt like I was headed someplace spiritual, someplace deeper. I decided to turn off all the lights and enter full sensory-deprivation mode, which is when things started to go to hell.
Lying in the darkness, I couldn't see anything. I couldn't hear anything save for my own breathing and the drip of the tank's filter system. I adjusted my leg, flooding another cut with saltwater, and suddenly all I could focus on was an intense burning spreading through my ankle as the saltwater entered the wound. Is this sepsis? I thought. Will I get sepsis? What is sepsis, even?
Then a little bead of saltwater rolled into my ear and I started to panic. My whisper guide had pointed out some vinegar that I was supposed to use to flush my ears in case saltwater got into them and I hadn't asked what would happen if saltwater did remain in my ear. Now I was having a flashback to some girl at camp when I was 10: She'd gotten river water in her ears and for whatever reason it made her barf every day. They took her away to the infirmary, and we never saw her again. Was I going to die barfing? And is this what it would have felt like to be ON THE TITANIC???
I started thinking about how many thoughts my brain was able to form in mere seconds. A voice from somewhere else in my brain started commenting on those thoughts, and judging me for not being able to stop thinking them, thereby forming more very loud thoughts. I couldn't figure out how many minutes or hours I'd been in the tank, and that's when I realized there was no panic button in here, and everything became a jumble of death-barf-panic-sepsis-what-is-sepsis thoughts. Somewhere, from the depths of my consciousness, a voice rolled forth like Simba's father parting the clouds in The Lion King.
"Allison," it said. "You are better than this. You once took hallucinogenics, walked down Flatbush Avenue in broad daylight, and maintained. This, you can do."
And then I discovered how to find peace and calm in a situation that feels very much like dying.
1. Recite the benefits of the experience like a mantra: Relaxation, Rejuvenation, Hallucinations, Smooth Skin. Relaxation, Rejuvenation, Hallucinations, Smooth Skin. While reciting, make the voice in your head slow down like an unwinding tape reel.
2. Sing yourself a song from your favorite album. Unfortunately, the only song I could sing in totality was that new The Weeknd song "Can't Feel My Face," which was a little too on the nose - I'd reached a stage where I literally couldn't feel my body or tell if my eyes were opened or closed. I was angry at myself for being so clichéd.
3. Focus on those weird patterns your eyes make when trying to adjust to darkness. While lying in the dark, I could see all these purple bursts of color - they felt like they were in my eyeball, man. I was convinced I was watching my neural pathways work, and that those neural pathways were connected to galaxies, and we're all just one with the universe, really. Things got real deep.
4. Fall asleep. Which I think I did? Though I also could have been in some semi-asleep, semi-awake state. My spirit also could have left my body, traveled the universe, seen the future and past, and returned to me with a deeper emotional knowledge. Who knows? But I was very calm and had some intense visions.
I was in the middle of a vision in which my boss was waving a broom and yelling at me with my mother's voice. (Perhaps the spa should also offer on-site therapy because that was weird.) Vision-boss dropped the broom she was holding, and the clatter - which turned out to be wind-chime music being piped into my tank - jolted me back into my body. My hour was up.
I turned on the light, snapping back into semi-consciousness in the harshest way possible. (I now feel bad for newborns.) I showered again, enjoyed a glass of cold water, whisper-bid the Lift spa employees farewell, and entered the real world again. I felt like I'd smoked a huge joint or taken a sociable amount of mushrooms, but either way, everything was weird and wobbly.
Before entering my Ocean Float Room, I had been told that the experience would heighten my senses: The world would seem more vibrant, so I should think carefully about what I wanted to see, feel, hear, taste, and feel immediately after leaving. If I had it my way, I'd have eaten pizza and had sex, but sadly, it was a workday. I biked off into Brooklyn, which smelled extra like pee.
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This 16-Year-Old's Gravity-Defying Moves Set a Guinness World Record
Cheerleading isn't all about glitter, pom-poms, and ponytails. It takes serious skills and dedication. Just ask Angel Rice, a 16-year-old cheerleader who has been tumbling for 10 years. The athlete appeared on the Today show to set a new record for the most double full twists done in one minute and succeeded in front of a cheering crowd. Angel not only managed to do 10 of these mind-blowing stunts but also set a Guinness world record. You go girl!
While we got dizzy just watching her carry out these moves, try this cheerleader-approved workout that anyone can do to burn fat and sculpt muscles (without having to toss yourself into the air).
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This Funny and Flexible Dude Drops Into Splits All Over NYC
Logan Paul is a Vine and Instagram star who's known for his crazy videos (and serious dance moves) but no one knew he could split like this. From a subway car to the front of the Flatiron Building, Logan surprised New Yorkers by randomly dropping into splits, and the video result is nothing short of amazing.
Like most of us, Logan didn't just wake up one day knowing how to split. He told BuzzFeed News, "In my endeavor to become the sexiest man in the world, I learned that when you're flexible, you're sex-able . . . So I decided to stretch all the time and before I knew it I was able to do the splits!" Prepare to seriously LOL, and be inspired to move into this impressive move. These nine effective stretches will have you doing the splits in no time.
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Get a Full-Body Burn in Just 30 Minutes
- Basic moves for full-body toning - Shape
- De-stress with a simple 2-minute exercise - Real Simple
- Stronger and sexier upper body made simple - Self
- 11 tricks for a faster metabolism - Health
- How to make your weight-loss routine enjoyable - Women's Health
- Tactics and recipes to pack good nutrition into a busy schedule - Cooking Light
- Unexpected relaxation techniques beyond massages and yoga - Fitness
- Supereffective yoga-inspired moves for the core - Greatist
- 21 fun meal-prep ideas that are anything but boring - POPSUGAR Food
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The Secret to Losing Belly Fat
While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio - it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.
A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!
You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:
- Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
- Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
- Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here's a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.
- Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:
- 45-minute fat-burning treadmill workout
- Tush-toning hill repeat intervals
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
- 10-minute HIIT (high-intensity interval training) video workout
- 30-minute pyramid intervals
- 30-minute Barry's Bootcamp running workout
- 30-minute beginner intervals
- 60-minute walking-jogging workout
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7 Reasons Serena Williams Is Our Favorite Tennis Player
We're throwing objectivity out of the window by saying loud and proud that we've been cheering all along for Serena Williams. Starting today, Serena is on a quest for the US Open championship, which would give her a calendar-year Grand Slam and her 22nd major title. Her talent as an athlete is indisputable - amongst those playing today, Serena holds the most major singles, doubles, and mixed doubles titles. But as you're sure to see why, our love for Serena goes well beyond her on-court prowess.
- Additional reporting by Leta Shy
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3 Things Taylor Swift Always Does to Lead a Healthy, Active Lifestyle
Taylor Swift ended this month with a bang, snagging best female video at the MTV Music Video Awards, having her girl squad rally behind her on stage, and performing in sold-out shows for her 1989 album tour. The singer even made peace with Kanye West and Nicki Minaj, who performed on stage together during the VMAs in matching red outfits. And in true Taylor Swift fashion, she still stands by her endless supply of crop tops, showing off her toned stomach. With everything she's juggling, here's how Taylor has learned at a young age how to keep her life healthy and balanced.
- She maintains a regular exercise routine: Taylor may be young with good genes on her side, but she still recognizes the health benefits that come from having an exercise routine. To keep her energy levels up, Taylor makes a point to run regularly: "For me, working out is not so I can get skinny. It's so that I'm not panting on stage." She stays consistent with other types of workouts, too. In recent months, we've spotted Taylor going to and from the gym on a regular basis - and she always looks amazing when she exits. During an interview with Seth Meyers, she recently joked about her postgym appearance: "Everyone looks like that when they leave the gym!"
- She lets go of negativity: Given how confessional her songs are, it probably comes as no surprise that Taylor keeps a journal. Instead of bottling up negative emotions, the songstress lets them out through written word. Keeping a journal is a great way to increase self-awareness by helping to get rid of the clutter in your head and make positive steps toward change.
- She eats healthy (with some room to cheat): Being on tour can take its toll on the body, so Taylor keeps her energy levels high through healthy eating. During the week, it's all about salad, yogurt, and healthy sandwiches, but once the weekend comes, she gives herself room to indulge. Baked goods, burgers, and lattes top her list of cheat foods.
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The Best Fat-Blasting Cardio Exercises
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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How to Exercise Away Pesky Armpit Fat
Every body comes in different shapes and sizes, but a little underarm bubble next to your armpit can hold you back from wearing certain styles. It's true: there's no way to spot-reduce fat, but in addition to consistent fat-burning cardio, adding the following exercises to your workout routine can make a difference in how you feel in your Summer styles. Each works to tighten up the muscle groups around your armpit to help diminish the appearance of underarm fat.
It's also important to note that if you're concerned about the bulge around your bra, it simply might be time to get resized. Flattering clothes will alleviate the unnecessary tension or stress that comes with getting dressed.
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This Woman Proves Ditching Soda Can Lead to Dramatic Weight Loss
Most of us drink a can of Coke on occasion, if any at all, and know the health repercussions from consuming this sweet, bubbly drink aren't that great. One of the side effects of continuously drinking soda? Possible weight gain.
One woman, who drank four liters of Coca-Cola a day, proved this when she gave up the soda and saw her weight go from 245 pounds to 126 pounds. "It's literally completely changed my life losing this weight - I can do so much more now and I've completely given up Coke," Sarah Turner told the Daily Mirror.
Sarah, however, isn't the first person to cut soda from their life in an effort to lose weight. Khloé Kardashian credits her recent weight-loss success in part because she completely cut soda out of her diet. In an interview, the star said she substitutes soda with an iced tea or water.
It's not surprising that both women gave up soda in order to be healthier. In a previous report, both Coke and Pepsi were found to contain chemicals linked to cancer, and drinking too much soda (even the diet versions) can lead to hypertension and dental decay.
Although Sarah gave up soda, she also noted she doesn't eat any fruits or vegetables, which probably isn't the best way to a healthier lifestyle in the long run. Ditching a daily soda habit, however, is a very healthy start. Ready to give up soda too? This 28-day plan will make it much easier on you than quitting cold turkey.
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This Weight-Loss Trick Is So Easy You'll Wish You Thought of It Before
If you want to shed those extra pounds, invest in a refillable water bottle. Researchers from the University of Birmingham in England recently published a study in the journal Obesity that revealed drinking a glass of water before a meal can actually help you lose weight.
For the experiment, 84 adults with obesity were recruited and randomly divided into two groups. The first 41-member group were told to drink about 16 ounces of tap water 30 minutes before their main meals, while the second 43-member group were told to imagine they had a full stomach before eating.
Not surprisingly, the group who drank water before eating lost, on average, about three pounds more than the other group did. And even more incredible is those who drank water before consuming all three daily meals said they loss almost 10 pounds over 12 weeks.
"Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss," said study author Dr. Helen Parretti, NIHR clinical lecturer at the University of Birmingham. "It's a simple message that has the potential to make a real contribution to public health."
While we know staying hydrated is important for our health and body, this scientific study proves that the glass of water you're drinking at restaurants before you eat will also help you save on calories. Go, water! And if you are not completely on board with drinking more water, these fruit-infused variations will change your mind.
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If You Thought Barre Workouts Were Hard, This Clip Will Leave You Speechless
For most of us, trying a barre class has us convinced that - nope, we were not ballerinas in our past lives. All the stretching, flexing, and strengthening positions can be tough on the back and thighs, especially if newcomers haven't exercised these areas. So, when we came across a short video clip on Reddit of a woman balancing on a BOSU in demi pointe - meaning, on the balls of her feet - our jaws just dropped. It seems as hard as it looks, especially when the woman is not even anchored to the ground.
You can practically see the muscles in her calves straining as she tests the limits of her body by balancing precariously on one leg. While you may think it's all leg muscle, there's plenty of ab action in there too. The short albeit mesmerizing clip truly shows how strong her core is and it seems like the Reddit universe agrees; the clip has been viewed over 2 million times. If you're feeling inspired like us after watching this, these five barre workouts will tone your entire body. We can all secretly pretend we're ballerinas.
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Missed the VMAs? We've Got Everything You Need Right Here
Another year, another absolutely wild night at the MTV Music Video Awards. The show took over LA on Sunday night, and there were scores of entertaining moments. On top of the incredible performances, there was plenty of drama, a good amount of shade, a few tears, and heaps and heaps of boundary-pushing fashion. Whether you missed the show or just want to get a mini refresher before you hash it out with your friends, keep reading for the night's biggest highlights.
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dimanche 30 août 2015
Not Using This Piece of Cardio Equipment? Big Mistake
Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt.
Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you're properly prepped, learn this whole 30-minute rowing plan.
| Time | Set | Intensity | RPE* |
|---|---|---|---|
| 00:00-05:00 | Warmup | Easy | 2-5 |
| 05:00-06:00 | Interval 1 | Moderately Hard | 6-7 |
| 06:00-07:00 | Rest | Easy | 2-3 |
| 07:00-09:00 | Interval 2 | Moderately Hard | 6-7 |
| 09:00-10:00 | Rest | Easy | 2-3 |
| 10:00-13:00 | Interval 3 | Moderately Hard | 6-7 |
| 13:00-14:00 | Rest | Easy | 2-3 |
| 14:00-18:00 | Interval 4 | Moderately Hard | 6-7 |
| 18:00-19:00 | Rest | Easy | 2-3 |
| 19:00-22:00 | Interval 5 | Hard | 8-9 |
| 22:00-23:00 | Rest | Easy | 2-3 |
| 23:00-25:00 | Interval 6 | Harder | 8-9 |
| 25:00-26:00 | Rest | Easy | 2-3 |
| 26:00-27:00 | Interval 7 | Hardest | 10 |
| 27:00-28:00 | Rest | Very Easy | 2 |
| 28:00-30:00 | Cooldown | Easy | 3 |
*RPE = Rate of perceived exertion, 1 being easy and 10 being all out
Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don't forget to print this workout and take it to the gym with you.
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What to Eat (and Not Eat) Before Your Run
Whether you're tackling your first 5K or training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.
2 Hours Before
What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:
- Quinoa and chickpea wrap
- Whole wheat pasta with cheese and veggies
- Oatmeal with fruit and nuts
- Farro-and-tofu stir-fry
- Peanut butter and jelly sandwich
- Greek yogurt with fruit, nuts, and granola
- Wrap filled with grilled fish, avocado, and mango
- Fruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)
- Veggie omelet with toast
What to avoid: Fibrous veggies and high-fat foods that are hard to digest:
- Broccoli, onions, and a large serving of beans
- Cream-based soups, burgers, fries, and ice cream
1 Hour Before
What to eat: 150-calorie snack containing easily digestible carbs and a little protein:
- Whole wheat toast with nut butter
- Banana and a small handful of cashews
- Whole grain crackers and hummus
- Small bowl of cereal
- Half a fruit-and-nut bar
- Cheese stick and carrots
What to avoid: Large meals and foods that are difficult to digest:
- Spicy foods
- Pears, apples, and melons
15 to 30 Minutes Before
What to eat: Small serving of easily digestible carbs:
- Half a banana
- Applesauce
- A few saltine crackers
- Raisins
What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:
- Pasta
- Bagel and cream cheese
- Fried foods
- Granola or energy bar (high in calories and fiber)
Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
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How to Lose Those Last 5 Pounds
In the beginning of a weight-loss journey, pounds melt away like ice cream on a hot Summer's day. But as you get closer to your goal, it's not unusual to hit a plateau. Here's how to keep those pounds dropping and keep the weight off for good.
Beef Up Your Workouts
If you've been steadily working out and following the same schedule, your body has probably grown accustomed to the routine. Rattle your body's chain a little and kick up the intensity of your workouts to further challenge your muscles. Work out longer or harder, increase the size weights you're lifting, do more reps of strength-training moves and vary the order, or try doing two workouts in one day.
Go For Fiber
Since your metabolism is already working pretty efficiently, eat fibrous foods that take longer to digest so your body has to expend more energy to break them down. Fruits, veggies, whole grains, nuts, and legumes are where it's at, but focus on these foods with the highest amounts of fiber.
Munch On These Foods
Imbalances in your digestive tract have been linked to weight gain. So to restore the balance of bacteria in your gut, take a probiotic supplement or eat yogurt (if you don't eat dairy, choose yogurt made from soy milk or coconut milk that contains active cultures). Lack of calcium as well as vitamin D can also make it harder to lose weight, so be sure to eat dairy products and these calcium-rich fruits and veggies, as well as these foods high in vitamin D. Omega-3s are also vital for a healthy metabolism, so include fish, eggs, walnuts, chia seeds, and flaxseed in your diet, too.
Get Your Zzz's
Not getting adequate sleep (at least six hours) can also decrease leptin, the hormone that makes you feel satiated, while it increases ghrelin, the hunger hormone. Research shows that feeling sluggish the following day causes you to eat an average of 549 extra calories without even realizing it. Lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day.
Cut Out the Cocktails
Boozy beverages not only offer your body empty calories, but since your body is working so hard to get rid of toxins, they also inhibit the production of glucose, which is needed for maintaining normal blood sugar levels and in turn slows down your metabolism. Not to mention, getting a little tipsy also clouds your judgment, so you're more likely to say yes to another cosmo and a slice of cheesecake to go with it. Go for water or metabolism-boosting green tea instead.
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The Best F*cking Guided Meditation You've Ever Heard
For those constantly looking for the antidote for life's daily stresses and worries, meditation can have an enormous impact on the way you view the world - and it's not just hippie bullsh*t. Study after study has shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation. It's been proven to lengthen your attention span, lessen stress levels, and decrease insomnia by 42 percent. And with just two months of a consistent practice, meditation literally changes your brain chemistry, making you more resilient when difficult situations arise.
With all that said, it can be really f*cking hard to sit still for 10 minutes, and that's where this hilarious and surprisingly calming meditation video from Jason Headley comes in handy. If guided meditations have been too strange, far-out, or boring for you in the past, prepare to breathe in the good sh*t and exhale the bad sh*t with this hysterical NSFW-language-filled video.
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Look Good Under That Sweater: Ab Exercises For Fall
Even though you're staying warm in bulky, oversize sweaters and bikinis are pushed to the back of the closet, you shouldn't skimp on core-strengthening exercises. That's right - now's the perfect time to get a sweater-ready six-pack with these five tummy-toning moves. Aside from helping you attain fantastic abs, these exercises will help with strength, balance, and posture, too.
- Additional reporting by Emily Bibb
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If This 76-Year-Old Can Do CrossFit, So Can You
While there are plenty of bogus valid excuses for skipping out on your workout - I'm busy, I'm too tired, I'm too stressed - those will quickly melt away once you meet Constance Tillett. She's a 76-year old CrossFit athlete, and she knows excuses aren't an option. She's had hip replacements, knee replacements, shoulder replacements, and says, "I'm a diabetic, I have a cardiac problem, and I have arthritis." After her last surgery, she had a moment of realization about what was going on for people her age, and she decided to do something about it. She says, "each day it's a challenge, but you have to think positive. . . I'm not ready to die yet, and I'm trying to keep hope alive."
If you've always wanted to try CrossFit, check out this 10-minute workout video you can do at home.
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3 Reasons to Care About Your Butt That Have Nothing to Do With Looks
You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there's so much more to a tight tush than the way your pants fit! Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they're incredibly important, but they're often weak and underworked.
So many of our jobs require us to spend so much time sitting that our glutes "turn off" or stop firing as efficiently, effectively, and strongly as they should. Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.
Beat back pain: I couldn't believe how much of my lower back pain dissipated after I started concentrating on building up my glute muscles. Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they're strong, your lower back doesn't bear the brunt of your motion.
Increase athletic performance: If you want to be a stronger athlete, it's time to start squatting. Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier. Every time you take a step, your glute max shores up your pelvis and SI joint for stability. When you run, this is even more important, since the force of impact increases exponentially on each foot strike.
Prevent knee pain: Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn't stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury.
Now you know what your glutes do for you, so here are four moves you can do for them!
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40+ Treats For the Ultimate Healthy Halloween
The never-ending deluge of Halloween junk food can make it hard to stick to any healthy-eating resolutions. Thankfully, there are fun ways to say no to the candy bowl while still feeling like you're indulging. Read on for over 40 healthy smoothies, candies, shakes, snacks, and other treats that'll make your Halloween happy and healthy!
- Additional reporting by Aemilia Madden
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Don't Just Make a Smoothie - Make Art!
Since smoothies take minutes to prepare, why not spend a little extra time creating something truly beautiful to sip on? These gorgeous photos are sure to inspire happier mornings.
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All the Reasons I Loved Being on the Paleo Diet (and the Reason I Decided to Stop)
Over the years, I've allowed myself to be a guinea pig when it comes to diet trends; I've gone pescatarian, vegetarian, vegan, and most recently, Paleo. Based on the dietary habits of our cave-dwelling ancestors, the Paleo diet has continued to gain popularity within health circles, especially CrossFit enthusiasts. This high-protein, low-carb diet strictly prohibits foods like grains, beans, wheat, and dairy and has been linked to story after story of successful weight loss and the elimination of digestive issues. After months of wavering back and forth, I decided to take the plunge, clean up my diet, and embark on a short Paleo project.
Each stint in a different diet has taught me something, but I can say with complete sincerity that my Paleo experiment had profound effects on my relationships with food and my body . . . but I couldn't stick with it forever.
What I Loved
I Stopped Stressing About Calories
As someone who had been a slave to counting calories in the past, I found new freedom in taking the focus off of the numbers and on to the ingredients. By default, I was consuming higher-quality, whole foods on the Paleo diet. Not only did I lose weight, but I felt energized from the inside out. Today, I still consider calories when making food choices, but going Paleo helped me realize that calories are not always king - and they're certainly not the only thing you should be considering when planning meals.
I Achieved a New Level of Body Awareness
As an avid yogi, I always considered myself to be hyperaware of how food relates to my energy levels and mental clarity. But it only took one week on the Paleo program to see just how strong of a connection exists between diet and workout performance. Before going Paleo, dairy and grains were part of most meals, leading to major belly bloat every day. Yes, different foods do different things to different people, but after going through a small elimination period, I was able to scale back on the foods that were weighing me down.
I Started Treating Food as Fuel
In my teenage and college years, I had a serious love-hate relationship with food. Meals regularly felt like battles, and I achieved a false sense of control wavering back and forth all day between periods of fasting and binging, wreaking havoc on my health, my energy, and, not to mention, my metabolism. I've come a long way from those days, but taking on a rigid clean-eating program helped me embrace my food in a whole new way.
For the first time in my life, I was not a member of the clean-plate club. During my Paleo experiment, I never left a meal feeling stuffed and started finding smaller portions more satisfying. The project also forced me to take stock of just how much of my diet had relied on wheat, grain, and dairy products - and how my body feels different when I scale back those foods. Almost out of nowhere, it happened. I was practicing what I had been preaching: I officially grasped the concept that food is not standing in my way; it's helping me function at my top potential.
I Got Back in the Kitchen
I've always loved cooking, but with a full-time gig and a serious workout schedule, all of my social engagements and catch-up sessions with friends revolved around dinners out. Taking on a Paleo experiment meant I was going to have to spend a lot more time in my kitchen to prepare Paleo-friendly meals, but I was up for the task.
The first day I went overboard. I decided to prepare four over-the-top, labor-intensive recipes I had spent hours looking for on Pinterest . . . on one Sunday afternoon. Once I got that stressful experience out of my system, I learned how to prep meals in advance and throw together an easy breakfast or supper at home. While I still enjoy the occasional meal out during the week, a lot more of my weeknights are spent cooking with friends in my kitchen.
Why I Stopped
I have many friends who have found success with a Paleo lifestyle, but most of them take an 80/20 approach to the program; 80 percent of the time you follow all Paleo rules, and 20 percent of the time you have the freedom to indulge as you please. Some people thrive in this system of clear-cut rules, but my Paleo experience solidified a fact I've known about myself for a long time: I am just not one of those people.
When someone tells me I can't eat something, it's all I can think about, and then I would eat it. A lot of it. Since I've struggled with food in the past, it's important for me to feel like I have options. While eliminating certain food groups from my diet helped me achieve a new sense of body awareness, I didn't like that some foods were strictly off-limits in the Paleo diet. According to trainers Chris and Heidi Powell, "Anytime you deprive yourself of food . . . all you want is what you can't have," and for me, this could not be more true.
Now, I'm eating in a way that supports my needs, tastes delicious, and keeps me satisfied. I don't eat bread, pasta, and pizza every day, but when I'm craving it or it's a special occasion, I eat what I want - when I want! - in moderation instead of binging later. Without all the strict diet restrictions comes a more relaxed and balanced relationship with food that naturally aligns with the rest of the relationships in my life. My days of mindlessly scarfing down a big baguette with butter or a huge pizza are long behind me, and I credit my Paleo experiment with this newfound natural balance. It's a priceless and delicious gift I never anticipated receiving from the cavemen.
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The Look-Good-in-Your-Leggings Workout
There's not much to hate about leggings, a wardrobe staple both in and out of the gym. While they cover up, these skintight pants leave little room for forgiveness. The good news: we can assure you that this 20-minute workout will help you rock the tights with confidence. Grab a stability ball, and give it a whirl!
Instructions: After completing the five-minute cardio warmup, perform the workout moving from one exercise directly to the next. Repeat the strength-training circuit two times, then cool down with the lower-body stretches.
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25 Decadent Dairy-Free Desserts
If you deal with digestive issues or bad bloating, lactose could be the culprit behind your belly woes. A life without dairy takes a little getting used to, but a life without dessert is just not an option. These 25 decadent desserts will spark your creativity in the kitchen and allow for the occasional sweet indulgence you deserve.
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Bye-Bye, Bra Bulge! Your 10-Minute Workout
No one move will make back fat disappear - decreasing the overall percentage of body fat is key for that. But keeping your upper back and the area around your shoulders toned and tight will help diminish that pesky bra bulge. Working this area will also improve your posture and can help decrease back fat. It's a win-win-win! Grab two sets of weights - a light one and a heavy one - and get ready to reshape your back.
This 10-minute workout is great on its own, after a cardio session or paired with our 10-minute killer ab workout.
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The Happiest Running Playlist Ever
If you just can't seem to back in the groove of your running routine, it might have something to do with your music. Give your standard mix a happier facelift with new, upbeat tunes that will keep bringing a smile to your face as you're hitting your stride. Gear up, plug into this 90-minute Spotify playlist, and get ready to have the best run ever.
- "Somebody Loves You" - Betty Who
- "International Smile" - Katy Perry
- "Raindrops" - Basement Jaxx
- "Goodness Gracious" - Ellie Goulding
- "The Walker" - Fitz and the Tantrums
- "My Number" - Foals
- "Thunder Clatter" - Wild Cub
- "Something Good Can Work" - Two Door Cinema Club
- "Closer" - Tegan and Sara
- "Dancing Song" - Little Comets
- "My Doorbell" - The White Stripes
- "Chelsea Dagger" - The Fratellis
- "Hello" - Martin Solveig, featuring Dragonette
- "Tightrope" - Janelle Monáe, featuring Big Boi
- "Love Today" - MIKA
- "Time to Dance" - The Shoes
- "Call It What You Want" - Foster the People
- "The City" - Madeon
- "DVNO" - Justice
- "Que Veux-Tu" - Yelle
- "Summer" - Calvin Harris
- "Cheers (Drink to That)" - Rihanna
- "How Do I Know" - Here We Go Magic
- "Daylight" - Matt and Kim
If this mix isn't your speed or style, then check out all our workout playlists here to find something that suits your needs and taste.
Remember: you will need to download the free Spotify software or the app to listen to our playlists.
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The Lazy Girl's Guide to Cooking For Weight Loss
If you're serious about losing weight, your lazy-girl habit of taking out dinner every night has got to change. Luckily, cooking at home to support your needs doesn't have to be a crazy struggle or time suck. These tips will help you get organized and make simple swaps! Results are in your reach.
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Here's How to Burn 300 Calories
Intense cardio sessions burn boatloads of calories, but what about that walk in the park or that Zumba class? Check out the chart below to see how different types of exercise compare when it comes to burning calories the fastest. Can you believe kettlebells burn so many calories?
| Activity | Minutes to Burn 300 Calories |
|---|---|
| Aerobics class (step aerobics, P90X) | 48 |
| Ashtanga yoga | 67 |
| Cycling at a pace of 14-16 mph | 34 |
| Dancing (Zumba, hip-hop) | 56 |
| Elliptical | 42 |
| Golf (carrying clubs) | 96 |
| Hiking (uphill) | 47 |
| Indoor cycling class | 44 |
| Jumping rope | 28 |
| Kettlebell training | 15 |
| Light yoga/stretching | 74 |
| Pilates | 125 |
| Rock climbing | 28 |
| Rowing machine | 48 |
| Running at a pace of 6 mph | 34 |
| Skiing (cross-country) | 42 |
| Skiing (downhill) | 56 |
| Snowboarding | 56 |
| Snowshoeing | 42 |
| Step machine | 56 |
| Surfing | 56 |
| Swimming (crawl stroke) | 31 |
| Tennis | 50 |
| Vinyasa yoga | 67 |
| Walking at a pace of 4 mph | 74 |
| Weight lifting | 89 |
All calculations are based on a 130-pound woman.
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Follow These 11 Steps to Reach Your Goal Weight
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
- Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
- Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
- Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
- Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:
7 a.m. - Breakfast
9:30 a.m. - Snack
12:30 p.m. - Lunch
3:30 p.m. - Snack
6:30 p.m. - DinnerDon't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.
- What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
- Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
- Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
- Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
- Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
- Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
- Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."
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samedi 29 août 2015
This Consumer Report Confirms What You Knew All Along About Organic Meat
Red-meat eaters, before you savor that last Summer burger or celebrate #TacoTuesdays, you might want to read this. According to a new report, approximately 80 percent of conventionally produced beef contains two or more types of health-causing bacteria such as E. coli and Staphylococcus aureus (a common cause for skin infections and food poisoning).
In the Consumer Reports study, researchers bought 300 packages of ground beef from 103 stores across the country. Of those, 181 packages were conventionally produced - meaning the cows were raised on feedlots, given antibiotics, and fed a mixture of soy and corn diet - while 119 packages were listed as sustainable - the cows were not given antibiotics and were raised in pastures.
When the contents were analyzed for samples of bacteria, not surprisingly, the conventional meat had a greater risk of making someone sick. More concerning was the fact conventional beef contained more antibiotic-resistant bacteria like S. aureus bacteria called MRSA, which kills 11,000 people in the US per year.
Why do conventionally raised cows lead to bacteria-filled beef? The focus on feedlot-raised cows is to make them as fat and big as possible, which is why farmers use corn and soy instead of grass. Cows can't digest this feed very well, so it creates an acidic environment in the cow's digestive tract, which can lead to ulcers and infections. Research shows that these digestion problems can lead to higher levels of E. coli in cattle waste. The cows' unnatural diet is further induced by farmers feeding their cattle almost anything to fatten them up, including gummy bears, lemon drops, chocolate, and even plastic pellets, which can also lead to unsafe meat.
Scary news, although those in favor of conventionally produced meat, like Mindy Brashears, a Texas Tech University food safety professor, still say the beef industry in the US is safe. Furthermore, the USDA pointed out that none of the E. coli found in the consumer report was the toxin-producing variety.
Ready to completely give up meat? If you're shaking your head, then remember to choose organic meat when possible, cook your ground beef thoroughly - at least to 160 degrees Fahrenheit - and use these four ways to cook a burger that's safe to eat to keep your meat-lover soul content.
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Celebrity Snaps That Prove Working Out Can Be Fun
Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Serena Williams practicing her splits to Miley doing some Ashtanga, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Watch This Prescription Drug Spoof For a Healthy Dose of Laughs
You know you feel better after spending a little time with Mother Nature, but this spoof proves that it should be prescribed by an actual doctor, "to relieve the crippling symptoms of modern life." This hilarious ad just might inspire you to skip that indoor SoulCycle class so you can ride an actual bike up an actual hill.
"Caution: Nature may cause you to slow down, quit your job, or seriously consider what the f*ck you're doing with your life . . . Side effects may include confidence, authenticity, remembering you have a body, and being in a good mood for no apparent reason."
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The 13 Worst Fitness Instructors Ever
If back-to-school time has inspired you to get more serious about your workouts and you're a hit-the-gym-for-a-class kind of girl, I'm sure you've experienced your fair share of fitness instructors - some good, and some not so good. And then there's this group . . .
The Flirt
This person thinks everyone wants to date him or her; they're all touchy-feely, winking left and right, and giving away their phone number like class is happy hour. And they never get the hint that you're not interested.
The High and Mighty
We get it. You're great at what you do, and people love you for it. Please get off your pedestal and come down to sweat with the rest of us.
The Insane Hard-Ass
This teacher is so crazy-intense, you wonder if you walked into an actual boot camp by accident. Your body shakes, your sweat is pooling on the floor, and she makes you do an extra set. And don't you dare reach for your reusable bottle - water is for wusses!
The Singer
Oooh, I love this song, who sings it?! Beyoncé, you say? Let's keep it that way.
The Screamer
This teacher believes that motivation is measured by decibels in their voice - the louder they scream, the more reps you'll do. But we really don't need you to do that the entire 60-minute class, thanks.
The Oversharer
There's a fine line between connecting with your students and sharing information you'd only share with your doctor, your mom, or your BFF. Sorry, but no, I don't want to hear about your bathroom issues or any other issues for that matter.
The Show-Off
Inspiration is one thing, but when we're struggling to get through 20 squats and you're like, "Look how many I can do while holding this 20-pound medicine ball above my head," we secretly wish that ball would fall on your head.
The All-Up-in-Your-Space
Helpful adjustments are always appreciated, but it's totally creepy when you walk by and lay a lingering hand on me every two minutes. Also - that's my boob, not my shoulder.
The Dork
It's bad enough that he's embarrassing himself up there with those awful moves, but what's even worse is he wants you to follow along.
The Stinker
Stinky breath, stinky cologne, stinky I-know-you-haven't-done-laundry-in-weeks gym clothes - it all stinks.
The Doesn't-Practice-What-They-Preach
We don't expect you to do 100 push-ups without a break, but you probably shouldn't let everyone see you down a Snickers bar and Coke before class.
The Late Bloomer
We all struggle to get to class on time, but we don't expect the teacher to be later than us.
The Walking Cold
No cold or flu keeps you from class, but we wish it would. Really.
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Instantly Open Tight Hips With These 8 Stretches
Tight hips seem to be a common problem for almost everybody - from runners to cyclists, from deskbound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
Related:
5 Easy Hamstring Stretches
All the Stretches You Need to Know in One Place
The Stretches Your Lower Back Craves
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How Pregnancy Ruins Workouts (and Ways to Deal)
Not everyone feels like running a marathon when they're pregnant or lifting heavy weights - heck most expectant mommas have a hard time making it off the couch to go pee! Symptoms of pregnancy can be so intense that they make exercising seem nearly impossible. Since our doctors want us to be active to stay strong and healthy, and to avoid excessive pregnancy weight gain, here's how you can alleviate some of the issues pregnancy brings up that might get in the way of your workouts.
- Urinating often: In a 30-minute workout session, you may have the urge to pee (or accidentally leak) three different times. Work out close to a bathroom so you can quickly relieve yourself, and get back to your workout.
- Feeling overheated: Head indoors where the AC is flowing, and make sure you're wearing comfortable workout clothes made of breathable wicking material. If you love being outside, move your workouts to a pool or lake.
- Round ligament pain: As your belly expands, the round ligaments that support your uterus are getting stretched out, so it makes sense that you'd feel intense cramp-like pains in your lower belly. Wearing a supportive compression band that's specifically designed for prenatal exercise might help. If you feel a sharp twinge during a sweat session, reduce the intensity of your workout, and if that doesn't bring relief, take a break.
- Lower back pain: As your baby grows, your lower spine begins to curve in response to your protruding belly. Stretching your lower back helps immensely. Try this hip and back stretching sequence. If shooting pains radiate from your back down your leg, these yoga poses should offer relief from sciatica.
- Upset stomach: Between nausea and constipation, you've got digestive issues covered, so try to eat bland foods that keep your tummy happy. Nausea may be worse at certain times of the day, such as early morning, so find times to work out when you're not worrying about having to run to the bathroom.
- Fatigue: Growing a baby is hard work, so it's no surprise that you feel like napping all the time. Resting your body is important, but so is keeping up with exercise. Find times to work out when you're least tired, and shorten workouts when necessary.
- Weak upper body: Release your expectations about what you used to be able to do and focus on your present abilities. That might mean doing modifications of exercises, like placing your knees on the floor when doing push-ups. When strength training, move to lighter-weight dumbbells.
- Restrictions on what you can do: You may not be able to lie on your back and do crunches, so find other ways to work your core like doing Seated Russian Twists and plank variations. Instead of lying on your belly to strengthen your back doing Superman, get on your hands and knees and do Alternating Two-Point Plank.
Pregnancy only lasts about nine months, so do what you can - here's a list of great workouts and videos - and remember you can get back to your old workout routine soon after your little one arrives.
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What Working Out at Home Is Really Like
You hear that sound? I'm applauding your efforts for attempting to work out at home. You have the best intentions to pop in a fitness DVD, hop on your home treadmill, or bang out some bodyweight exercises, but let's face it - unless you are super committed, keep reading to find out what working out at home tends to really be about.
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Why You Have a Nagging Night-Time Cough
You feel fine all day, but something happens when you tuck yourself into bed. A tickle in your throat leads to a nagging cough that only seems to happen at night, interfering with your sleep and leaving you irritable the next day. If you've ruled out the common cold or other respiratory infections, here are five common reasons you may be coughing at night.
- Asthma: Most people equate asthma with the image of someone gasping for air. Although this can definitely be a symptom, most people with asthma commonly experience a dry cough. Make sure to talk to your doctor about getting tested for asthma to rule it out as the cause of your coughing.
- Sinusitis: A chronic stuffy nose caused by allergies or a long-term sickness such as a sinus infection that won't go away could also be the culprit. When sinuses are clogged, the mucus can drip down the back of the throat (postnasal drip), causing that annoying tickle. If using a neti pot doesn't help, over-the-counter allergy meds or a prescription nasal spray could help clear your sinuses.
- Acid reflux: Acid reflux disease, aka GERD, can also cause coughing. When lying down, the acid in your stomach, which causes indigestion and heartburn, can also wash into your lungs. If you think that GERD is the problem, try eating a smaller dinner earlier in the evening and prop your head up on a couple pillows when you sleep. If this doesn't help, there are also OTC medications that work wonders.
- Iron deficiency: A diet lacking certain nutrients can also contribute to a chronic cough. If your body is low in iron, swelling and irritation in the back of your throat could be a symptom, which can lead to coughing. If this sounds familiar, then an iron supplement may be all you need.
- Check your drugs: Meds, like ACE inhibitors prescribed for high blood pressure, can create the side effect of a dry cough. Talk to your pharmacist to see if your coughing could be caused by one of the medications you're on.
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The Best Inner Thigh and Ab Exercise
Looking for a way to strengthen your abs and tone your thighs at the same time? This move is so effective and done on the floor, so you can tone your body during commercial breaks!
- Sit on a mat or carpeted floor. Loop one handle of the resistance band on either foot. Hold on to the middle of the tube with both hands, and lie on your back.
- Draw your naval toward your spine, and press your lower back into the floor, and then lift both legs so they are almost pointing straight up toward the ceiling.
- Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly, and point your toes. Continue for 30 seconds.
- Then cross your legs, right over left, then left over right for another 30 seconds.
- To make this move more difficult, lower your legs as shown in the photo, below, so they are about six to 10 inches above the floor.
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The Ultimate Inner-Thigh Workout
Whatever your fashion choices, toned inner thighs will help you rock your look. We have created a 10-minute workout that focuses on toning and tightening the inner thighs. But don't you worry. Your entire body will be worked. Grab a mat, press play, and get ready to work your legs like never before.
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vendredi 28 août 2015
This Top Nutritionist's Ultimate Breakfast Is Guaranteed to Shock You
If you're looking for a quick breakfast that's highly nutritious, check out what top nutritionist Alan Aragon recommends to power your morning in this post originally featured on Men's Health.
At Men's Health, we receive a lot of good questions from readers. How do I banish my man boobs? What's the best sex position to get my wife pregnant? Should I take supplements?
But the one that we get more than any other: What should I eat for breakfast?
So we decided to definitively answer the question. And to do that, we turned to Men's Health nutrition advisor Alan Aragon. He's known as one of the most brilliant nutritionists on the planet, authoring groundbreaking scientific studies and working with everyone from bodybuilders to pro athletes to average dudes.
What's more, his lifestyle is similar to that of most MH readers - he works hard and trains hard. So he doesn't offer up any unreasonable fad diets or obscure recipe ingredients - just sound advice that every man can follow.
But when we posed the breakfast question to Aragon, his answer shocked us. He didn't mention go-to staples like eggs or sausage. He didn't suggest yogurt or oatmeal or a bowl of fruit.
Instead, he said: "My personal favorite breakfast is a blended mocha shake that consists of cold coffee, a frozen banana, unsweetened cocoa, chocolate protein powder, and walnuts."
That's right: a shake with chocolate and coffee.
But it works, says Aragon, who drinks this very meal every morning. That's because it's delicious, filling, healthy, nutritious, and packed with protein. Keep reading to find out just how awesome this single breakfast shake really is, and to get the recipe for yourself.
Coffee
Aragon not only likes java as a liquid base because it tastes good and delivers eye-opening caffeine, but it's also a nutritional powerhouse. A review in The American Journal of Clinical Nutrition concluded that coffee can help control your insulin levels, deliver antioxidants, and even ward off cancer.
Banana
No surprise this tree fruit is packed full of vitamins and minerals. But it's also an ideal source of fuel for athletes, says Aragon. "Bananas have a good mix of glucose and fructose, and studies show that's beneficial for people who train hard."
(Now that you have breakfast covered, sign up for the Lose Your Spare Tire program - a complete diet and exercise plan that'll help you drop 20, 30, or even 50 pounds.)
Cocoa
A study in Oxidative Medicine and Cellular Longevity found that cocoa has more healthy phenolic compounds and a higher antioxidant capacity than green tea, black tea, or red wine. Those chemical compounds may help prevent cardiovascular and metabolic diseases, says Aragon. "There's even evidence of cocoa benefitting blood flow and blood pressure."
Whey Protein
"Whey is a no-brainer as a multi-functional protein powerhouse," says Aragon. Here's why: It's one of the most bioavailable protein sources in the universe - meaning your body can easily absorb and use it - and there's mountains of research supporting its effectiveness for improving and maintaining your muscle mass and strength.
"It also has some lesser-known benefits," says Aragon. "Those include improving your ability to control your blood sugar and appetite, improving your immune system, and helping keep cancer away." (Here's The Best Whey Protein Powders for Every Guy.)
Walnuts
"These nuts have the highest omega-3 fatty acid content and antioxidant capacity compared to all other nuts," says Aragon. Plus, a review in The American Journal of Clinical Nutrition concluded that walnuts could improve your blood lipid profile and fight inflammation. "A new line of investigation even suggests that walnuts may potentially help maintain brain health as you age," says Aragon.
Directions
What you'll need:
14 oz. room-temperature or cold coffee (make this the night before)
1 frozen banana
1 1/2-2 cups ice
3 tablespoons unsweetened cocoa
2 scoops chocolate protein powder (Aragon uses Optimum Nutrition's Gold Standard Whey)
1 handful walnuts (as much as you can grab)
How to make it:
Place all ingredients in a blender and blend until you hit your desired consistency. If you want a thicker shake, use 2 cups of ice.
Calories: 615
Protein: 56
Carbs: 46
Fat: 23
Related Links:
- 20 Healthy, Protein-Packed Smoothie Recipes
- Why Chipotle May Be the Best Fast-Food Restaurant in the Country
- 5 New Foods That Carve Abs
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How to Lose Face Fat
Every body comes in different shapes and sizes, but if you're a little self-conscious about chubby cheeks or a double chin, you can take matters into your own hands. It's true: there's no way to spot-reduce fat, but if you incorporate these practical tips into your everyday life, you'll be putting your body in the best position to slim down all over, including your face!
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1 Week to the Beach? Here's How to Look and Feel Your Best Fast
It's T-minus seven days to your swimsuit-clad vacation, and you haven't accomplished any of the healthy goals you had in mind when you booked. We've all been there. Slow and steady wins the race when it comes to sustainable weight loss, but that doesn't mean you should give up completely! You can absolutely feel a difference in your energy and how your clothes fit in just seven days. Follow these healthy rules when you're one week out from the fun, and get ready to rock your favorite crop tops, shorts, and swimsuits with a little extra confidence.
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Watch: Usain Bolt Gets Knocked Down by a Segway on the Track
There's nothing that can stop Usain Bolt in his tracks, unless of course it's a Segway. Fresh off his win at the World Athletics Championships in Beijing, where he beat Justin Gatlin for a second time for the 200 meters title, Usain was taking his lap of honor around the track when a cameraman lost control of his Segway.
In the short clip below, we see the Segway bump into a railing, causing the cameraman to fall and roll right into Usain, who took a tumble before quickly somersaulting back on his feet. Both parties seemed shocked by this random incident, with the cameraman reaching out to apologize. Luckily it doesn't seem like Usain was seriously injured, but he may want to stay away from Segways in the future.
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