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 16 novembre 2015
Homemade Limoncello Is a Bartender's Best Friend
If you think of limoncello as a Lysol-scented, saccharine-sweet liqueur, think again. While many store-bought bottles are suspect, homemade is a whole other story.
Smooth and bright with zesty lemon notes, a bottle of limoncello makes for an excellent edible gift for cocktail lovers, particularly when paired with a bottle of sparkling wine for a limoncello-Champagne cocktail.
Granted, it takes a bit of advance planning, but aside from the wait time necessary for the lemon peels to infuse their essential oils in the liquor, it's a very low-fuss process, and it is easy to make in large batches to be divvied up in multiple gifts. Just whatever you do, tuck away a bottle for yourself as well - your cocktails will thank you . . .
Adapted from Martha Stewart Living
Limoncello
Ingredients
11 lemons
1 750-ml bottle of Everclear, or other overproof grain spirit (140+ proof)
3 cups (21 ounces) granulated sugar
3 cups boiling water
Directions
Peel wide strips of lemon zest (avoiding as much of the white pith as possible) with a sharp vegetable peeler; reserve lemons for another use. Add the lemon peels to a 1-liter (or larger) airtight container and top off with the Everclear.
Let stand at room temperature in a dark place for at least 3 days and up to 1 week.
After the infusing period is over, stir together the sugar and boiling water until the sugar has dissolved; allow to cool. Combine the lemon peel/Everclear solution with the sugar syrup in an airtight container (two if necessary, space wise) and refrigerate 1 day.
Strain out the lemon peels and bottle. Store in the freezer for up to 3 months.
Information
Category
Other, Drinks
Cuisine
Italian
Yield
Makes about 2 quarts
Average( votes):
Print recipe
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jeudi 24 septembre 2015
More Individuals Died Via Selfies As compared to Shark Episodes This season, Survey Claims
Pay the actual selfie stick: More demise get lead by selfie efforts compared to shark assaults until now throughout 2015—Wait. Truly?
During the last nine a few months, demise happen to be reported by getting electrocuted, slipping by links, in addition to working having bulls—all whilst trying to catch a great extravagant selfie. Today, next the most up-to-date news of a Western vacationer that fell in order to his passing away following attempting to pose to get a photograph in the Taj Mahal’s Royal Entrance throughout Indian, marketing internet site Mashable looked at how a lot of accidents like this have taken position during the last season, in addition to when compared of which in order to the number of shark-related demise.
The conclusions: given that the beginning of 4 seasons, 12 persons get passed away whilst trying to acquire selfies, whilst just nine persons passed away using a shark assault. Mashable furthermore noticed that just a number of with the selfie fatalities took place by slipping; other folks passed away following getting minted by simply teaches, one example is, along with a Tx teen just lately passed away by accidentally firing themself whilst posing to get a selfie with a firearm.
CONNECTED: Big surprise: Snapping Selfies Linked with Narcissism
In Jan, two adult males had been killed throughout Paris following posing to get a selfie with a side grenade, in line with Al Jazeera, prompting the actual European authorities in order to start some sort of “safe selfie” advertising campaign. Along with vacationer attractions—including Disneyland! —have forbidden selfies or maybe selfie-sticks completely, citing security worries. (Selfie-related accidental injuries in addition to demise possibly offers a Wikipedia page. )
Since jaw-dropping as it is, Mashable‘s conclusions accomplish omit on the handful of critical details. For example, it’s important to realize that the possibilities of death often post-selfie or maybe by simply shark assault continue to be suprisingly low. And since Forbes copy writer Alex Knapp highlights, given that basically immeasureable these pictures happen to be taken this coming year, 12 selfie-related demise actually represents very lower probabilities.
Even now, of which selfies get played out a job throughout possibly just one of these accidents can be noteworthy. Permit Mashable‘s statistics be an important security reminder in order to all people: Be aware of a lot more than your own i phone display; yourself can be far more valuable compared to of which unbelievable Instagram photo.
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mercredi 23 septembre 2015
9 Methods to Explain to When You’re Doing exercises Plenty of
Absolutely nothing is as disheartening as carrying towards the gym on a regular basis and also viewing absolutely no final results. Plus it comes about just about all. the particular. period. The reason? Because you're not hitting the gym as hard because you imagine you are. Or maybe a whole lot worse, you might be spending so much time, yet you might be centering on a bad items.healthiness
"It's a natural for those setting an exercise goal and grow super-aggressive at the start and drop energy whenever they halt viewing carried on final results, inches affirms Jimmy Minardi, personal trainer and also proprietor of Minardi Training in Eastern Hampton, THE BIG APPLE, and also Aspen, CORP.
The most disheartening element will be which you may even if it's just realize that you're not cranking it as much as the correct high intensity. And so we circular way up nine indicators (some apparent some shockers! ) which you may definitely not end up being striking it hard sufficient in addition to suggestions about exactly what you need end up being accomplishing alternatively.
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samedi 12 septembre 2015
Is the Sipping Making you Weight?
"If you are seeking to stay in design, you won't want to eat more than a drink or maybe a couple within a night time, inch affirms Jonathan Keltai, a new eating routine instructor, authorized fitness instructor, as well as performance improvement specialist at DavidBartonGym within Nyc.
"And it is best to keep most of these times connected with ingesting quite few. Needless to say, moderation can be essential. inch
Speak about a new buzzkill. Yet technology supports Keltai's tips, on numerous ranges. For starters, ingesting boosts feelings connected with being hungry as well as lessens judgment abilities, that is a pretty poor arrangement (and a reasonably very good explanation for why nachos as well as wings go so great along with beer). In line with a new 2015 study carried out for the Netherlands Centre for Individual Substance Analysis, adult men that sipped the equivalent of just a couple products (20g connected with alcohol) increased his or her following intake of food by nineteen percent.
Producing is important even worse, "people have a tendency to prefer high fat, savory, as well as salty foods soon after ingesting alcohol, inch affirms Keltai.
"Needless to mention, these kind of foods are likely to be larger within unhealthy calories. In the event that 1 week soon after 1 week people continue to take in additional unhealthy calories by means of alcohol themselves, and also the high-calorie foods which might be associated with that, you'll be environment on your own way up for unforeseen excess weight obtain, inch this individual adds.
Along with without a doubt, a lot of in which excess weight obtain probably will arrive within your stomach.
"The light beer abdominal could possibly be authentic, however, not inside feeling that a lot of persons normally feel, inch affirms Keltai.
"Short phrase, a huge night of ingesting could potentially cause water storage as well as instinct dysfunction, inch this individual affirms. "In various other text, you would possibly really feel heavy as well as unpleasant in the morning, specially inside abdominal spot. inch
Yet although that uncomfortable side effect fades immediately, the long-term response to carried on ingesting can be a lot more lasting.
"Unfortunately, the majority of adult men keep body fat about the belly location, creating what exactly is often called a new 'beer abdominal, '" Keltai explains.
"Compounding the problem, alcohol can certainly boost degrees of the worries hormone cortisol as well as high degrees of cortisol systems can certainly help with attaining unwanted tummy fat. inch
It is ample to make you would like to recreate Prohibition. Yet in the event that restricting to 1 drink a new night time every so often feels like a new prison phrase, get coronary heart: there are methods to kick back having an older cocktail rather than have the entire body connected with Homer Simpson; such as, adhere to spirits on the rocks or maybe blended with seltzer or maybe water (no fizzy margarita combination for you), as well as rely the unhealthy calories. (A 5-ounce goblet connected with burghundy, for example, will cost you 125 unhealthy calories. ) Sadly, light beer can be purchased in for the reason that the majority of calorically compacted alcohol of, and you can certainly even now include the light beer as well as drink that way too, sort of: adhere to more dark versions, as well as make an effort to limit you to ultimately a single light beer each morning, advises Keltai.
Therefore should you prefer a six-pack, you are going to include to stop ingesting six-packs. Yet it's going to almost all end up being worthwhile in the long run, proper? Suitable??
Article source:http://www.popsugar.com/fitness/Why-Drinking-Alcohol-Causes-Weight-Gain-38377214
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dimanche 6 septembre 2015
Healthinessfit: What You Can Do Right Now to Banish Belly Bloat
- Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.
- Sip this: When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you're not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature's beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.
- Limit this: Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.
- Eat this: Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet — go too fast, and you'll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fiber foods in your meals and snacks every day.
- Slow down: One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.
- Get tropical: Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Here's a bloat-fighting smoothie recipe to try that's made with pineapple.
- Get moving: Daily physical activity can also prevent constipation, so aim for 30 minutes a day.
- Cheers to this: Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.
vendredi 3 juillet 2015
This Is How Your Face Changes After 30 Days of Drinking Water
We've all been told before to drink more water, but maybe it hasn't stuck with us just yet. From our friends at YourTango, see how 30 days of drinking water changed Sarah Smith's face. You may want a drink after this!
WOW - what a difference.
We're told over and over again about how good water is for us. You've probably heard the "8 cups of water a day" rule, but let's face it: that's tough when you have delicious soda and coffee and whatever else tempting you everywhere you go.
So, where can we find the motivation to drink wisely? This woman's before and after photos might just do the trick.
A 42-year-old woman named Sarah Smith wasn't drinking enough water, and decided to do something about it. After drinking three liters of water a day for 28 days, she shared her amazing results:
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jeudi 2 juillet 2015
From Ranch to Hummus: Healthy Dip Recipes
It's not really a party until the dip shows up. Good with veggies, fruit, and pita bread, the sheer variety of dips makes them an easy crowd-pleaser. If you've got a party coming up and want to get crazy with the dip but also want to keep calories and fat down, we've got 24 recipes for you to make!
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5 Minutes to a Sexy Back and 6-Pack Abs
Having a strong and stable core is essential for every activity from standing to running, from swimming to dancing. This five-minute workout targets the front and back of your body, to create a sleek and balanced torso. Plus, it will help improve your posture, which has endless benefits as well, like looking thinner and decreasing back pain. Talk about a win-win.
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The 10 People You Hate When Trying to Lose Weight
Whether your hanger just makes you supercranky or your plummeting blood sugar levels are making you more sensitive, if you're trying to lose weight - and you want to stay on that path - it's best to steer clear of these people.
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WTF Is Going on at These Gyms?
Most gym days are pretty uneventful. You get in, get out, and repeat. But then some days you see someone doing something that makes you say, "WTF?!" On days when you're just not feeling the gym, just think that you might catch one of these people, and it's sure to motivate your butt off the couch. Note that the language in some of these videos makes them NSFW.
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True Life: I Went to Pure Barre and It Was Effing Miserable
Anyone who has attended a barre workout knows making it through an hour-long session is no easy feat. But what about those big, muscly dudes at the gym who claim to be in tip-top shape; how would they feel after 60 minutes of lifts and tucks? Read on to hear all about Matt Borucki of Dude's Digest and his first experience at a barre class. We have a feeling this guy is going to walk out of that studio saying, "What the tuck just happened?"
Source: Instagram user pure_barre
My fiancée goes to Pure Barre five times a week, apparently to look better than she already does (not possible). If you're not familiar with Pure Barre, it's basically a chick cult, which also includes a workout session where you use a barre to perform isometric movements. She comes home and talks about how "hard" class was. I pretend like I'm listening, because that's what good fiancés do, but really I'm laughing on the inside.
Last week she tells me Pure Barre is having a "Bring the Men" session, and she wants to bring me to class with her. I was knee-deep in a Destiny Crucible match, and as all men know, when your girl asks you if you want do something while you're gaming you simply respond with "yes" and hope she forgets because you will. Well let me tell you something, she didn't forget. She literally brought it up once an hour since her proposal.
I immediately regret this decision, not because the class will be hard, which it won't be because I'm a superior athlete, but because GameStop called to tell me I can pick up the video game I pre-ordered at 9 p.m. on Monday, which happens to be the same time as class. I turn this into a bargaining chip to get some unobstructed gaming time in. I'll go to class, if we go pick up the game afterwards. She responded with "yes" so quickly you would have thought I volunteered to pay for her wedding dress.
Usually when I'm doing some sort of athletic activity: brisk jog, flag football, looking for stray cats in the neighborhood to collect reward money, I get mentally focused. I didn't do any of this. Not only that but I walked into this class with my d*ck so far out I wanted people to think I was the god damn instructor. Much to my surprise, I wasn't the only male who got duped into coming to class. There are five other couples in class with us.
Upon entering we need to collect three items for class: some resistance bands, two dumb-bells, and a ball I recognize from high school dodge-ball that I used to pelt the nerds in the face with. Not sure if they are on a budget or what, but they don't have the 60 pound dumb-bells I'm accustomed to, only increments less than five. They'll do I guess.
So we go take our positions and the instructor starts playing some progressive and trance vibes, i.e. 128 to 140 BPM sh*t. I'm really getting into it now. The fun is short-lived though. We start moving. We start moving fast. I was expecting some type of warmup but no. My fiancee is firing on all cylinders. She's a natural. I on the other hand look ridiculous. You could compare my success rate in these coordination exercises to a paraplegic trying to roller-blade. Little did I know that the next 55 minutes would be the worst of my adult life.
We lay on the floor and start with aerobics. The "instructor" is "instructing" me to contort my body in ways God never intended it to. My leg is out, my arm is up, basically we are playing Twister and I spun the four corners. We are five minutes in, and I'm getting shown up by six girls with an average weight of a buck o five.
We move to abs. Abs I can handle I thought. But I thought wrong, you guys. Not sure where this workout originated but my mid-section feels like it's being ripped open by ten-grit sandpaper. After all, lift, tone, and burn is the motto of Pure Barre, I learn. We move to planks which I'm laboring through. We are 15 minutes in, and I want to quit.
Next we're doing push-ups, then arms, then shoulders. I feel like the Great Wall of China is piling on top of me. Some bro across the room has run into the backroom. I want to join him, but I'm refusing to be that guy. I didn't care if I passed the f*ck out and woke up in the hospital, I wasn't giving anyone the satisfaction of knowing I couldn't make it through this workout. The other guys have horror written all over their faces. We're gonna make it, bros.
I'm playing mental games to get through this session. 45 minutes to go. 45 divided by five is nine. BASEBALL! I'm treating every five minutes like it's an inning to give myself some way to cope with the time. Fourth inning, top of the order coming back up. Oh man, top of the sixth, bullpen is stirring. Seventh inning, need an insurance run . . .
I want to die.
My fiancée keeps looking at me and smiling. Borderline laughing. Can't wait till she's pushing out our child between her legs. I will be standing over her with a sh*t eating grin on my face.
Source: Shutterstock
We move to the barre. Instructor tells me not to lean or put too much weight onto it. If she knew that was the only thing keeping me from keeling over she wouldn't have been saying that. Every exercise I'm supposed to be violently tucking my pelvis into my abs. "And tuck, and tuck, and tuck." All I'm thinking is I want to be tucked into bed by my Mother.
I go through a 15 minute stretch (or three innings, whichever you prefer) where I have no memory. Probably blacked out. Not sure if my body was shutting down, the only thing I recall is getting flashbacks of my childhood when I played with Stretch Armstrong, because those are the movements the instructor is asking that I replicate. Eighth inning arrives! 10 minutes to go!
We went into what was called the Cobra Stretch. At this point, I would have rather been eaten by a god damn Cobra then doing this god damn stretch. F*ck me. We finish with some more ab work and I'm thankful because it involves laying down on a mat so if I passout few will notice. Strike three, closer gets the save, game over. The room is spinning. I need a beer.
Get enough women together and they can figure out what men want. We went outside the room and there are pretzels and beer waiting. I'm in no mood to field the cliche rhetorical questions from the others, "Have fun? "It's hard, right?" I grab two Bud Light bottles to-go and start walking to the car. I need an IV and a body cast.
Add Pure Barre to the list along with Instagram pressure, high-heels, night cream, and 2 1/2 hours to get ready for night out, of things women have to do to be socially acceptable. I want no part of that. Shout out to females everywhere. You're the real MVP. I'll stick to the weight room where I dictate how much time I have between sets and natural body movements.
Update: Hey guys, 600k views and five months later I went back to class a second time. WAYYYYYYYYYYYY easier.
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10 Ways to DIY the Best Fruit Water Ever
It's no secret that soda is bad news for your health (yes, even diet soda), but you might get tired of sticking to plain water all the time. Hydrating doesn't have to be boring when you add pretty - and detoxifying - fruits to the mix. With no added sugar except the few naturally occurring grams, fruit water is a great way to ensure you're getting the daily recommended amount of H2O. Plus, adding colorful fruit to a clear bottle or jar is just so pretty, you'll want to do it just for the Instagram! Read on for 10 ways to get creative with fruit water this Summer.
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Achieve Anything With These 8 Powerful Willpower Tips
It seems that the goals we set for ourselves, whether it be losing weight or organizing our home, can be achieved as long as we have the willpower to do it. Trouble is, willpower is not just something that can magically appear - it takes much more than talking yourself into doing something. In the book Willpower Instinct ($17), it's described as a metaphorical muscle that you can train to have more willpower. On the flip side, willpower is not an unlimited resource, and you can overexhaust it to the point where you give up. Here are some of the best strategies author Kelly McGonigal mentions in her book.
1. Meditate
Meditate for just five to 10 minutes a day, and you'll see a remarkable change in your willpower. Meditation can also help you better snap out of your cravings and bring you back to reality. And don't worry if you're having trouble meditating and focusing. McGonigal says that being "bad" at meditation is actually good for self-control. You'll be more focused after practicing, because you'll be able to better catch yourself moving away from the goal and recognize your impulses.
Get started by reading these helpful tips on meditation.
2. Relax
Relaxing will help ease stress, which in turns boosts your willpower reserve. You might think that's easy and start kicking back with your favorite TV show or a big meal. However, true relaxation, according to the book, is giving your body and mind a break to trigger the physiological relaxation response. In a relaxed state, your heart rate and breathing slow down, blood pressure drops, muscles release tension, and more.
McGonigal recommends to lie in bed, close your eyes, and take deep breaths. If your body is tense, she suggests flexing the muscle in the affected parts of your body and letting it go. Studies show that people who practice daily relaxation exercises had healthier physiological responses to stressful willpower challenges.
3. Make small deadlines
Researchers found that if participants control one small thing that they aren't used to controlling, it helps to train and strengthen the willpower muscle. You can do this by setting small deadlines and trying to tackle a task piecemeal. For example, if your goal is to eat healthy, you can set a minigoal of just browsing the produce aisle in the supermarket in the first week, then resolve to cook one healthy meal for the second week.
Keep setting these small deadlines for a few months, and without realizing it, you'll accomplish what you set out to do. The consistent act of self-control can increase overall willpower, says McGonigal.
4. Remember the reasoning
Before you give in to your impulse, try to remember why you resolved not to do it in the first place. Think of your long-term goals, and compare them to the short-term satisfaction you get from caving into temptation. You'll then realize that the "treat" is now a threat and an obstacle to your goals.
5. Be supportive of yourself, not critical
There's nothing that drains willpower faster than guilt and shame. So don't try to incentivize yourself by beating yourself up over your failures. Focus on what you can do instead of what you should not do. For example, resolve to eat more healthy meals instead of restricting desserts. McGonigal says if you berate yourself, you could trigger the "what-the-hell" effect, which basically derails you from your goal after a mistake and makes you more susceptible to temptation.
6. Precommit
Make it inconvenient to give into your temptation. It won't stop you, but it will make it harder to go against your goals. For example, schedule a session with a personal trainer, or bring a set amount of cash with you when you're on a budget, and leave your credit cards at home.
7. Associate with your future self
We often put off tasks we don't want to do and tell ourselves that we'll get it done later. However, "later" seems to get postponed, to the point where it sometimes doesn't happen. This may happen because you are disconnected with your future self. "Brain-imaging studies show that we even use different regions of the brain to think about our present selves and our future selves," writes the author. The brain has a habit of treating your future self like a stranger, which can affect your current efforts to reach long-term goals.
Think about it this way: you seem to assume that your future self will get everything done and is a superhuman who can do it all. You may be indulging in treats now, but you're letting your future self suffer the consequences. Don't treat your future self poorly; work to associate your current state to your future self. McGonigal says if you visualize your future, your brain will start to think more rationally about your current choices. Imagine yourself working out if your aim is to get fit. Another strategy that works is to write a letter or an email to your future self. Write about your hopes for the future, what you think you will be like, and what your future self will say about your current choices.
8. Don't fight your thoughts
Do you ever notice that the more you force yourself to stop thinking about something, the more it comes up in your mind? This is called the ironic rebound. To prevent it from happening, don't try to suppress your thought when it comes up. And just because you're thinking it doesn't mean it's true. If a negative thought or craving comes into your mind, think to yourself, "Oh, there it goes again. Thoughts randomly come and go in our minds, and just thinking it doesn't make it true."
Accept the thought instead of trying to fight it. Remind yourself that thoughts and feelings may not be under your control, but you can choose your actions. The author suggests an exercise in which you hold the thought, breathe in deeply, visualize the thought as a cloud passing through your mind, and imagine it dissolving.
These willpower exercises are just the tip of the iceberg, so pick up the Willpower Instinct to learn more. Another great read for developing the ability to accomplish difficult goals is The Power of Habit.
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How to Burn an Extra 200 Calories a Day
If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.
Image Source: POPSUGAR PhotographyIn the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.
Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Below are ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!
- Jumping jacks. These do-anywhere moves pump up your heart rate in no time.
- Mountain climbers. This cardio move helps strengthen legs and core muscles as well. Learn how to do mountain climbers here.
- Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles. Not sure how to do this classic move? Get instructions on how to do a burpee here.
- Running up stairs. Run up and down the stairs at home or at your office - you'll get the added bonus of a toned backside.
- Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here's how to do a perfect walking lunge.
- High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.
- Frogger: This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (below).
- Lateral hops: Make small jumps side to side as if you are jumping over an invisible line (below).
- Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control (below).
- Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up (below).
Don't stop at just 2.5 minutes, though. Besides upping your total calorie burn, longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.
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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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How to Save Hundreds of BBQ Calories
Doing a little grilling this holiday weekend? With tons of burgers, hot dogs, potato salad, and beer around, you don't want to go overboard on the calories. To avoid packing on the pounds this weekend, here are some ways to add a healthy spin to your barbecue.
- Bring a healthy dish: If you're invited to a barbecue, bring along your own healthy dish so you know you'll have something good to munch on. Wow your friends and family with one of these vegan side dishes or healthy burgers.
- Go for homemade guacamole instead of creamy dips: Avocados offer the healthy fats your body needs, which is a much better option than the saturated fats found in dairy-based dips. If you're worried about calories, then whip up some homemade low-cal salsa, and throw in some fresh pineapple and mango for added vitamins.
- Grill up some veggies: Use a grill basket, corn holders, or skewers, and choose a variety of veggies to grill to make these vegetarian dishes or to serve along with grilled lean meat. Load up your plate to fill you up and to help prevent you from overeating high-calorie dishes.
- Don't always choose beef: Veggie burgers made with whole grains, legumes, and vegetables and hot dogs made of tofu are delicious low-calorie and low-cholesterol options. If you're a meat eater at heart, then go for burgers, hot dogs, or sausages made from turkey, chicken, or salmon.
- Choose your buns wisely: Most are made with enriched flour, so you may have to check a bunch of labels before finding ones made with real whole-wheat four.
- Make substitutions: When it comes to recipes as well as the fixings on your burgers, find healthier substitutions. Choose raw tomato or salsa instead of ketchup, and try Greek yogurt instead of mayo for potato salad recipes.
- Go easy on the brewskis: Save calories by enjoying one of these lower-calorie beers, and for the rest of the evening, go for ice water, unsweetened iced tea, or chilled seltzer water flavored with lemon.
- Get moving: After your meal, step away from the food to avoid noshing out of boredom, and do something active like playing volleyball, badminton, or a round of bocce ball.
Source:POPSUGAR Fitness http://ift.tt/1Aqk9EQ
15 Deceptively Healthy Dishes to Bring to the Holiday Potluck
It's time to start planning for your holiday potluck - the calorie fest that can be tough to navigate when you're watching your weight. Luckily, since you're toting a dish along, you can flip the attitude with a healthy option or two. Whether you've signed up for dips, chips, or dessert, there is a deceptively delicious way to whip them up guilt free. And the best part, the other guests will never know if you don't give it away. Check out these 15 deviously healthy holiday potluck treats.
Source:POPSUGAR Fitness http://ift.tt/1x4Zn97
This Is Why Your July 5 Morning Run Could Be Unhealthy
- Why your July 5 morning run could be unhealthy - Self
- Everything you need to know about matcha tea - Real Simple
- What unused vacation days are costing you (besides your tan) - Shape
- 20 things you shouldn't do before bed - Health
- The 20-minute workout that'll help you get a dancer's body - Women's Health
- Smart strategies for staying hydrated - Cooking Light
- How many rest days do I really need? - Greatist
- Hot Summer nights call for easy margherita pizza pasta - POPSUGAR Food
Source:POPSUGAR Fitness http://ift.tt/1HzJejK
It's a Cardio Day - So Get Moving!
It's time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also take Zumba, hit the pool, or hop on your bike. The options are endless.
If you have access to cardio machines, like a treadmill or an elliptical, and want a plan to follow, we have you covered. Here are two options.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 2.5 | Warmup |
| 5:00-6:00 | 5.0 | 1.0 | |
| 6:00-7:00 | 6.0 | 1.0 | |
| 7:00-8:00 | 5.0 | 1.0 | |
| 8:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | |
| 10:00-11:00 | 6.5 | 1.0 | |
| 11:00-12:00 | 5.0 | 1.0 | |
| 12:00-13:00 | 7.0 | 1.0 | |
| 13:00-14:00 | 5.0 | 1.0 | |
| 14:00-15:00 | 7.5 | 1.0 | |
| 15:00-16:00 | 4.0 | 1.0 | |
| 16:00-17:00 | 6.5 | 1.0 | |
| 17:00-18:00 | 5.5 | 1.0 | |
| 18:00-19:00 | 7.0 | 1.0 | |
| 19:00-20:00 | 5.5 | 1.0 | |
| 20:00-21:00 | 8.0 | 1.0 | |
| 21:00-22:00 | 5.0 | 1.0 | |
| 22:00-23:00 | 7.0 | 1.0 | |
| 23:00-24:00 | 5.5 | 1.0 | |
| 24:00-25:00 | 6.5 | 1.0 | |
| 25:00-30:00 | 4.0 | 2.0 | Cooldown |
Elliptical
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00-2:30 | 3.0 | 5.0 | 110-130 |
| 2:30-5:00 | 5.0 | 7.0 | 120-130 |
| 5:00-10:00 | 9.0 | 11.0 | 130-140 |
| 10:00-15:00 | 9.0 | 13.0 | 130-140 |
| 15:00-20:00 | 9.0 | 15.0 | 130-140 |
| 20:00-25:00 | 11.0 | 15.0 | 120-130 / Go backward |
| 25:00-27:00 | 9.0 | 15.0 | 130-140 / Go forward |
| 27:00-30:00 | 5.0 | 5.0 | 120-130 |
*SPM = Strides Per Minute
Source:POPSUGAR Fitness http://ift.tt/1JzfpjT
This Track Workout Will Have You Running Like a Pro
If you want to become a faster runner (and, after all, why wouldn't you?), logging endless miles on a leisurely run isn't going to cut it. Instead, scheduling regular sprinting workouts - the kind that leave you out of breath and dreaming of your couch - will help you pick up the pace when it counts. This workout, from Blue Benadum, head coach of Nike+ Run Club in LA, will definitely get your heart racing.
Speed workouts like these are particularly important for long-distance runners who'd like to improve on their PRs, but anyone who wants to shave seconds off their normal everyday pace should add these to their routine. "From milers up to marathoners, every runner will benefit from speed training," Blue says. Start with adding speed workouts to your regular running routine twice a week to see results.
Note: If you don't have a nearby track, Blue recommends breaking this workout into the suggested "equivalent time" segments below. For sprints, percentages are based on your all-out pace, so a sprint at 95 percent would be a perceived 95 percent of your maximum speed.
Here are some terms you need to know:
Turnarounds: Sprint 100 meters, then turn around and sprint back for one full rep.
Mile/5K pace: How long it takes you to run just one mile or a 5K (3.1 miles). Your mile pace will be faster than your 5K pace but slower than your 90-percent sprint.
| Run | Equivalent Time | Pace |
|---|---|---|
| 4 x 100m turnarounds | 4 15-second sprints | 90 percent of max |
| Rest 60 seconds | ||
| 400m | 60-second run | Mile pace |
| Rest 60 seconds | ||
| 4 x 100m (100m recovery after each) | 4 15-second sprints, jog back to start after each | 90 percent-95 percent of max |
| Rest 60 seconds | ||
| 800m | 2-minute run | 5K pace |
| Rest 60 seconds | ||
| 4 x 100m turnarounds | 4 15-second sprints | 95 percent of max |
Source:POPSUGAR Fitness http://ift.tt/1HxnMdf
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