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.
mardi 25 août 2015
6 Marathons Worth Traveling the World For
If you're looking for the ultimate marathon to train for in 2016, this collection of breathtaking runs will leave you ready to sign up. All of these marathons offer different challenges, from scaling the Great Wall of China to dressing up for the yearly theme of the Marathon du Médoc in France. It's a runner's travel bucket list for stunning marathons.
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25 Mason-Jar Salad Recipes to Make Co-Workers Jealous
Have you hopped on the #saladinajar craze yet? Not only do these colorful layers look enticing, but with a little prep, you can whip up an entire week's worth, all at once. Buy some mason jars and get ready to be inspired.
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How Zumba Helped 1 Woman Lose Half Her Weight
If the fact that Zumba is scientifically proven to make you feel happier hasn't won you over, maybe this incredible weight-loss transformation will. After being told her cholesterol was too high and being denied life insurance, Alena Shifrin decided that she needed to make a change. She walked into a Zumba class one day at 300 pounds - now at 155 pounds lighter, her life has completely changed. Watch Alena's inspiring story above!
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lundi 24 août 2015
5 Ways to Stretch Your Calves (a Must For Runners and Heel-Wearers!)
The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
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This New Consumer Report on Ground Beef Will Leave You Feeling Uneasy
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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No Gluten? Enjoy This Candy For Halloween
Holidays can be a real drag if you have dietary restrictions, and with Halloween being all about the candy, it can be downright scary. But there's good news for those avoiding gluten: although you'll have to steer clear of homemade mummy-shaped cakes and brownies decorated adorably with spiderwebs, most candy bars and hard candies get the green light - just stay away from Twizzlers, because they surprisingly do contain gluten! Now, we're not saying to go crazy with the candies, but when a majority of "fun size" bars are only 100 calories, a little indulging might be necessary.
First things first. Always read the label on your candy before consuming. Unless labeled "gluten-free," candy may contain traces of gluten, be produced in a facility that also processes products with wheat, or be made on equipment that is shared with products that are not gluten-free. Also note that a product labeled as gluten-free in one country may not be gluten-free where you live. For instance, Smarties in the US are g-free, whereas Smarties in Canada are not. Another reason to read the label? Companies are constantly changing the ingredients they put in products, so always double check just to be sure. When in doubt, you can call the 1-800 number located on the packaging to speak with a customer service representative to find out for sure if it's free of gluten.
Here's a list of popular candy that is currently gluten-free:
Chocolate
- Almond Joy
- Baby Ruth
- Bit-O-Honey
- Butterfinger (original flavor only)
- Charleston Chew
- Goobers
- Heath Bar
- Hershey's Milk Chocolate Bar (1.55 oz. only)
- Hershey's Milk Chocolate With Almonds Bar (1.55 oz. only)
- Hershey's Special Dark Chocolate With Almonds Bar
- Hershey's Special Dark Chocolate With Toffee and Almonds Bar
- Hershey's Kisses
- Hershey's Nuggets
- Oh Henry!
- Junior Mints
- Milk Duds
- Mounds Bar
- Payday
- Raisinets
- Rolos (all except Rolo Minis)
- Reese's Peanut Butter Cup (all except Reese's Peanut Butter Cup Unwrapped Minis and seasonal shaped items)
- Reese's Pieces
- Skor Toffee Bar
- Tootsie Roll
- York Peppermint Pattie (all except York Pieces Candy, York Minis, and York Shapes)
Candy
- Charms Blow Pops
- Dots
- Haribo Gold-Bears (not Juicy variety)
- Jelly Belly Jelly Beans
- Laffy Taffy
- Mike and Ike Original Fruits
- Mike and Ike Hot Tamales
- Pixy Stix
- Red Hots
- Skittles
- Smarties (in the US)
- Starburst
- Sugar Babies
- Sugar Daddy
- Tootsie Pops
- Wonka Lik-M-Aid Fun Dip
If you're wondering about M&M's, Snickers, Twix, 3 Musketeers, and Milky Way, the company that makes these products, Mars, urges consumers to read the labels directly on the package for allergy information.
- Additional reporting by Heather Dale
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What Nutritionists Pack in Their Kids' Lunchboxes
- Healthy experts share their top picks for back-to-school lunches - Real Simple
- Science-backed way to improve your body confidence - Shape
- The ultimate recipe guide for pescatarians - POPSUGAR Food
- Learn just how much sleep you need every night - HuffPost Healthy Living
- Cold soup recipes to make before Summer is out - Self
- Everything you need to know about the big O - Health
- 5 easy stretches for a sore neck - Fitness
- 10 locker room horror stories everyone can learn from - Women's Health
- The best 200-calorie prepackaged snacks - Cooking Light
- You know you're obsessed with running when . . . - Women's Running
- 38 recipes that make the most of zucchini - Greatist
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Why Muscle Soreness Isn't a Good Excuse to Skip the Gym
Even if you exercise regularly, you've felt it: the aching, can't-sit-down-or-lift-my-arm muscle soreness the next day after a workout. That pain you feel a day or two after an intense workout is known as DOMS, or delayed onset muscle soreness, and is caused by muscle microtearing, which helps build muscle fiber and make them stronger. As easy as it may be to use muscle soreness as a reason to skip your next-day workout (guilty as charged!), DOMS is rarely a good excuse to bypass the gym. Here's what you should be doing instead.
- Don't premedicate. "Don't mask what your body is telling you," says Crunch trainer Tim Rich. He advises clients to not take painkillers before a workout so they can understand how their body reacts to a workout. Taking Advil before your workout could, for example, cause you to push yourself farther than you should go or mask an injury until it's too late. If you're experiencing DOMS after a workout, however, an NSAID or other anti-inflammatory OTC painkiller and icing where you hurt can help.
- Assess the pain. It's one thing to have DOMS, which is a good thing. But if you finish a workout and feel like you are uncharacteristically sore, or that you've injured yourself, pushing through the pain may not be the best thing. "If you're new to working out, aches and pains are normal," says running coach Eric Chen. However, when workout pain feels more like a burning sensation, it "automatically means stop right there and rest." In addition, Eric recommends seeking out professional advice if you experience an abnormal pain that reoccurs when you exercise again. Make sure you pay attention the difference between an injury pain and normal muscle soreness, and stop and rest if you feel like you've strained something.
- Eat protein. Muscles are made out of protein, so to shorten the time it takes muscles to heal, try to eat some sort of protein right after you exercise - this will also help you build more muscle over time. Studies have found that recovery drinks that contain protein help decrease muscle soreness compared to normal carbohydrate-based sports drinks.
- Alternate workouts. Being too sore to work out may be a popular excuse, but it's not always a good one. If you're nursing sore legs from a rigorous hike, spend the next day working on your abs or arms. Allowing an overworked part of your body time to rest while working on another is a great way to optimize your time and ensure that you stay on track. You can also opt for another aerobic exercise or yoga - cardio and stretching can both help soothe your muscles.
No matter how you deal with muscle soreness, it shouldn't last forever. Go see a doctor if you find that your soreness isn't getting any better.
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2 Women Make History by Completing One of the Army's Toughest Combat Courses
Strong is becoming the new sexy, and we're absolutely loving it. The US Army announced that Capt. Kristen Griest and First Lt. Shaye Haver became the first two women to ever complete one of its most intensive courses, the Ranger School. The Army's premier program tests its candidates' ability to endure exhaustion, hunger, and stress over a 62-day course, and it's not for the weak. Over the months, students adapt to woodlands, mountainous terrain, and coastal swamp, with little food and sleep. As if that wasn't demanding enough, the course features a fitness test that includes "49 push-ups, 59 sit-ups, a five-mile run in 40 minutes, and six chin-ups; a swim test; a land navigation test; a 12-mile foot march in three hours; several obstacle courses; four days of military mountaineering; three parachute jumps; four air assaults on helicopters; multiple rubber boat movements; and 27 days of mock combat patrols."
Among the 381 men and 19 women who began the course in April, three female students advanced to the final stage. Only 94 men and two women completed the final Swamp Phase, where they successfully led platoons through water-based exercises.
The Army is currently assessing what positions should be available for women who serve, but this marks a breakthrough in the role of women in combat. "The reasons I chose to come were the same as the men here: to get the experience of the elite leadership school . . . and to give me the opportunity to lead my soldiers the best that I can," said Lt. Haver, an Army pilot. "I think if females continue to come to this course, they can be encouraged by what we have accomplished, but hopefully they're encouraged by the legacy that the Ranger community has left." These two fearless females continue to break all gender biases of strength, showing the world that Army strong can be defined by anyone.
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Misty Copeland and Steph Curry Are Here to Make Sure You Don't Skip Your Workout
No matter what you're training for - your first half marathon, your soccer team's big season, or to wow in your favorite little black dress - this new commercial from Under Armour is sure to motivate. The ad features armies of a fierce-looking Misty Copeland (one seriously badass ballerina), NBA MVP Steph Curry, and two-time golf major champion Jordan Spieth doing what they do best, like leaping across the screen, dribbling basketballs, and perfecting a golf swing. The spot aims to show that performing on your big day is about putting in hours and hours beforehand to make what you want happen. The next time you feel the need to skip practice or a training run, take a look at these world-class athletes proving that practice makes perfect - or at the very least, "you are the sum of all your training."
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The Science Behind Why Traveling Makes You Healthier
Studies have shown that traveling actually makes you healthier, and our friends at YourTango have the reasons why.
So go on! Treat yourself to that dream vacay.
Traveling is fun. We love exploring, seeing new places, and getting away from the day-to-day routine of our lives.
But is it possible that, in addition to being an awesome escape and adventure, traveling is also incredibly good for your health?
1. Vacationing with other people adds to your feelings of well-being.
While referring to Gallup-Healthways Well-Being Index scores, Deborah Heisz, editorial director of Live Happy, says, "Forty-nine percent of Americans take regular trips or vacations, and those that go with family and friends have a significantly higher well-being than those who say they do not.
"Married Americans (56 percent) are most likely to take vacations with friends and family, followed by widowers (47 percent), single folks (43 percent), and those with a domestic partner (43 percent). People who are divorced (37 percent) or separated (30 percent) are least likely to regularly take such trips."
2. Exploring new places reduces stress.
"Travel invites renewed activity in various parts of our whole being. On the physical level, one benefit of travel is how it gets people moving as they explore new terrain, visiting landmarks, museums, and parks, which are different and exciting, and stimulating on many levels.
Along the same line, travel creates more space and invites us into vacation mode, which helps reduce stress. In fact, one study showed that men who didn't even take one annual vacation had a 30 percent higher chance of dying from heart disease.
In the mental realms, traveling keeps our brain active and stimulated in new ways as we take in unfamiliar information and continue the learning process. These types of activities have been shown to reduce the risk of Alzheimer's by as much as 47 percent, says Danny Arguetty.
3. Looking at pictures of the trip evokes the same response as the vacation.
"In his study 'Vacationers Happier, But Most Not Happier After a Vacation,' published in the journal Applied Research in Quality of Life, Jeroen Nawijn, Ph.D., found that vacation length does not affect postvacation happiness and confirmed previous findings that a vacation's positive effects are short-lived.
However, we can prolong our getaways' positive effects by looking at photos, telling friends about the trip, and otherwise keeping vacation memories alive, says Heisz.
4. Breaking from the everyday routine resets your body and mind.
For the team at WorldNomads.com, travel is about making a healthy break from the routine. Programs marketing manager Alicia Crosariol says travel gives her a break from her work to breathe, think, and decompress.
She says, "You're walking around all day in a new place and not sitting at a desk. Plus, it opens you up to a variety of new foods, many of which can be healthy. Think of all the tropical fruit in Southeast Asia and the amazing, fresh sushi in Japan."
5. Trying new things keeps your brain healthy.
Ruth Curran, MS, is a brain-injury survivor and author of Being Brain Healthy. She discusses neuroplasticity (the idea your brain can bend and change) and how forcing your brain to experience new things through travel is one of the best ways to get neurons to fire.
Curran says, "Enhanced sensory stimulation when you travel - like new tastes, smells, and textures, along with doing things outside your normal routine - are vital to keeping your brain healthy, a key part of overall health."
6. People who camp have higher levels of happiness.
Children who camp in the great outdoors at least once a year go on to do better at school, as well as being healthier and happier, according to their parents.
Mark Koep, founder of CampgroundViews.com, says, "Camping is one of the last true bastions of freedom left to modern people. I would argue that the simple act of traveling and adventure may be the link that leads to the findings in these studies."
7. Traveling overseas boosts your creativity.
There's a hypothesis that traveling overseas makes you more creative. Hajar Ali is the founder of Urbane Nomads, a travel company specializing in luxury travel to remote places.
Ali says, "In a month's time, I'm moving to Midhurst, UK, for three months to learn polo . . . Aside from the challenge, I believe getting myself out of the comfort zone of being somewhere familiar would be something that I could do right now, presenting me with new/creative ways of looking at things as well as a greater confidence in myself."
This study examines the correlation between foreign experience and designer creativity. Those who lived and worked in too many different countries tended to be superficial in their engagements, thus not allowing for the maximum creative benefits from foreign experience.
More From YourTango:
7 Pro Tips You'll Love For Traveling as a Couple
Powerful Ways to Overcome Shame and Rebuild Self-Esteem
Things You Can Do to Make a Great First Impression
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The Best Habits For Losing Belly Fat
Looking your best begins with feeling strong and confident in your body. Regular exercise and a healthy eating plan will help you feel your most gorgeous, but for those days when you feel like you want a little extra help, these flat-belly tips could be just what you need. We've compiled a few smart habits that will help you debloat, detox, and feel like your sleekest self: pin or print this infographic for reference.
Want more debloating tips? Check out our 21-Day Flat-Belly Challenge, a smart workout plan paired with fun belly-blasting tips and fat-burning recipe ideas for each day.
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The Best New Pop Playlist For Your August Runs
The right music makes or breaks my run. I rarely get down to pop or electronic music outside of my exercise routine, but when it come to hitting the pavement, it's the only thing that keeps me motivated! If you can relate, here's a hot new hour-long running soundtrack full of fun tunes that will keep you on course and feeling your very best. Subscribe to the Spotify playlist, and check out the full list of new tracks, below.
- "Simplethings" - Miguel
- "Good Times Roll" - GRiZ and Big Gigantic
- "Peanut Butter Jelly" - Galantis
- "Can't Feel My Face" - The Weeknd
- "Want to Want Me" - Jason Derulo
- "Lean On" - Major Lazer and DJ Snake
- "How Deep Is Your Love" - Calvin Harris and Disciples
- "You Know You Like It" - DJ Snake and AlunaGeorge
- "Saving My Life" - Gorgon City, featuring Romans
- "Boyz in the Hood" - Jordin Sparks
- "When Love Hurts" - JoJo
- "Snakeskin" - Deerhunter
- "Black Magic" - Little Mix
- "Ain't Got Far to Go" - Jess Glynne
- "Whip it" - LunchMoney Lewis, featuring Chloe Angelides
- "Devil" - Cash Cash, featuring Busta Rhymes and Neon Hitch
- "Cheerleader (Remix)" - OMI
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5 Surprising Ways to Make Your Hike a Better Workout
Hiking has an irrefutable allure about it - no matter what city you're hiking in, you're guaranteed epic views of your surroundings. But if you're up for it, you can also turn an ordinary hike into a hardcore workout (an hour of hiking can burn 355 calories). Ahead, five tips that will help you turn up the intensity on your next outdoor adventure.
- Do your research: If you're ready to burn major calories, spend some time mapping out your course ahead of time. The terrain you select should not be completely flat, and the hike should take at least an hour to finish.
- Work out during rest breaks: Instead of taking a seat during breaks, up the ante. Lie down on the ground and do a set of crunches or try this five-minute standing ab workout. You'll keep your heart rate up while giving your legs a rest.
- Incorporate HIIT into the hike: By changing up the speed and incline of your walk, you'll be able to get the benefits you would from a traditional high-intensity interval workout. To do it, alternate between sprints and walks, forcing yourself to run up steep hills and walk to recover at the peak.
- Try walking lunges: This move challenges your glutes, hamstrings, quads, and even your sense of balance. When you reach flat terrain, do a set of walking lunges. Take a slow step forward with your left leg, bend both knees (be sure your knee doesn't go over your toe), then push off with your right foot and bring it forward to starting position.
- Do a set of triceps dips: If you encounter a bench or solid surface during your hike, that's a great time to stop and do a set of triceps dips. Like the ab series, you'll rest your legs while challenging another muscle group.
More from C9 Champion® at Target
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dimanche 23 août 2015
Do These 6 Things on Sunday to Lose Weight All Week Long
You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long.
Plan Your Workouts
Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts.
Hit the Hamper
Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need, from your running tights to yoga tops to the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock.
Gather Your Gear
Collect whatever you need to work out - a yoga mat, sneakers, or earbuds - and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag, and put it by the door or in your car so you won't forget it when you leave for the day. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify).
Plan Your Meals and Snacks
Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes. After making out a grocery list to include everything you'll need to whip them up, hit the health food store and stock up for the week. Since produce is best enjoyed within a few days of purchasing, note what fruits and veggies you'll want to pick up halfway through the week.
Make things even easier by prepping in advance: wash, cut, and store veggies to be used in dinner recipes, cut up fruit for smoothies or snacks, and cook up some whole grains and store them in the fridge. Cook some of these make-ahead breakfasts in advance, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals.
Pack It Up
If you'll be away from home during the day, cut down on the temptation to go out to lunch or grab a cookie by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week (two per day) such as Greek yogurt, cheese sticks, and containers of carrots and hummus, or measure out 100-calorie portions of trail mix, whole-grain crackers, or cereal. It'll probably take about an hour to get it all ready, but it'll end up saving you time during the rest of the week.
Hit the Hay
Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night's sleep and wake up refreshed for the week ahead.
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Bat Wings, Begone! 3 Moves to Tone Up Triceps
Unless you'll be rocking a Batgirl costume come Halloween night or a set of bat wings, that notorious underarm jiggle does not need to be part of your costume! Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this 3-move triceps workout will help you reach those healthy goals.
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Turn Your Freezer Into Your Best Weight-Loss Tool
Open most people's freezers and you're likely to see a pint of ice cream and some TV dinners. While these foods may be freezer staples, they're not helping you on your quest to lose weight. However, when used right, the freezer is the perfect weight-loss tool; here's how.
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The Celebrity-Trainer Workout That's Better Than Waist Training
Certain celebrities like Khloé Kardashian and Jessica Alba may swear by waist training, but the trendy practice may do more harm than good . . . or it may do nothing at all. Instead of going overboard with a restrictive and uncomfortable corset, move through this short and challenging waist-whittling sweat session from celebrity trainer Ashley Borden.
Repeat this four-move routine four to five times total. "It's OK if you can't do this routine five times in a row at first - it's hard!" said Ashley. In time, your body will build the strength and stamina necessary to make it happen, and you'll start seeing big results.
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How to Stop Being the Reason You Can't Lose Weight
It's not just about putting in time at the gym and eliminating certain foods; your mental state has a huge influence on whether you hit your weight-loss goals. Old thought patterns can seem unbreakable, but moving forward is more possible than you think. Find out if these negative thoughts are holding you back from success.
You always put yourself down: Feeling bad or shameful about food choices or your body does not make for a healthy lifestyle; it actually hinders your ability to succeed. Health psychologist and Stanford lecturer Kelly McGonigal, Ph.D. explains, "If you focus on self-criticism, you'll be like a laser on it." Instead of focusing on putting yourself down, draw attention toward what you want to fix and accomplish. Above all else, treat yourself with kindness.
You can't picture the new you: For women who have struggled with their weight for years, the idea of a lighter and healthier version of themselves might be difficult to fathom. Feeling confident about your ability to succeed is a start, but a more concrete project can be a huge help, too. You might not be able to find the words right now, but creating a tangible reminder, like a healthy vision board covered in inspirational images, will help you start to recognize what your dreams look like.
You're too focused on a number: Sometimes you've got to stop with the scale; it's not all about the number of pounds you're losing. Instead of feeling dismayed when that number doesn't drop, start celebrating other accomplishments - both big and small. When you feel more comfortable in your clothes or have more energy all day long, know that it happened because of your commitment and best efforts. When you realize what you're capable of accomplishing, it's like a domino effect: the positivity just keeps on rolling in.
You're just stressed out: According to trainer and lifestyle coach Julie Barrett, MS, RD, losing weight boils down to one thing: stress management. When our bodies are under stress, we pump out excessive amounts of the hormone cortisol that reduces our ability to burn fat. Even habits that seem healthy can hinder your body from reaching your goal weight. If you're overtraining or overanalyzing every bite of food you take, you can be doing more damage than good. Do your best to find balance in food choices, and keep up with a sustainable workout schedule. These shifts will make a huge difference in the long run, both physically and mentally.
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This Dance Video Is All the Motivation You Need to Make It to the Gym
If you feel like skipping the gym today, you should probably watch this video. Set to Nicki Minaj's "Trini Dem Girls," this choreographed routine from Tricia Miranda features an amazing array of dancers - including 8-year-old Zumba dance star Aidan Prince - that will motivate you to get up and move immediately - it's that inspiring. Besides dancing being an incredible full-body workout, it's also been shown to decrease stress and increase happiness. So even if you don't make it to the gym today, get up and dance along to this video like no one is watching!
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The Most Bogus Excuses For Skipping the Gym - in GIFs
Some nights, heading to the gym is a no-brainer, but other days, it takes a little more commitment. If you've found yourself bailing from the gym lately, you'll be able to relate to (at least) one of these GIFs.
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Do These 4 Things Before Bed to Lose Weight Tomorrow
While losing weight isn't something that happens overnight, doing some prep work the night before can make all the difference when you step on the scale. If slimming down and becoming healthier are two goals at the top of your priority list, here are four must dos to make part of your weeknight routine.
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The Workout That Whipped Kerry Washington Back Into Shape
Kerry Washington seriously stuns on the September cover of Self, and while there's no denying the fact that Kerry is naturally blessed with beautiful bone structure and a petite frame, she's no slouch when it comes to a strong and consistent workout routine. This new mama works out six days a week with her trainer Julie Turner - Kerry has even had a small gym space built at the Scandal studio, so she and Julie can squeeze in a workout before shooting! A longtime Pilates devotee, Kerry has stayed committed to this effective workout because of the introspection it brings to her exercise routine:
"There are a lot of forms of exercise where you have to leave yourself out of the room while you force yourself to do this thing . . . With Pilates, I get to bring my true self. I cry, I laugh. I get to go: Where is my body today? What do I need today? How can I take care of myself and push myself past my comfort zone? How can I be both loving and challenging?"
Kerry regularly works out around 6:30 a.m. so she can get back home to new daughter Isabelle on the early side, but it's clear that she maintains this intense workout schedule in order to support her needs: "I have to take care of myself in order to live life the way I want to . . . It's important to have rest days. But in the long run, if I don't work out for, like, three days, I feel worse, not better," she explains.
Read the full interview in the September 2015 issue of Self magazine, available on newsstands Aug. 25.
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A Plank Modification That Will Tone Abs Faster
You've probably done an elbow plank so many times by now that you know the drill by heart: straight back, belly button pulled in, and palms flat on your mat (trying not to clasp them in prayer pose if possible). But Cassandra Bodlak, group exercise manager at Equinox Sports Club, recommends her clients do a slight modification that's a little more challenging: when in elbow plank, flip your hands over so your palms are facing up.
Pressing through an elbow plank with palms facing down will help keep back muscles engaged and clasping hands together in a fist will enlist your chest muscles to help stabilize you, but flipping your hands over will make your plank even more about the core, Cassandra explains. "Performing a plank with palms up [will] disengage some of the support from the muscles of the hand and forearm," she says. In other words, simply moving your hands will help you get on the fast track to bikini-ready abs.
Another reason to go palms up? You'll help unround those hunched-over shoulders. "It takes the pronator teres (one of the major forearm muscles) and positions it in what is called the 'anatomical position' (palms forward when standing, palms up when prone in a plank), which is the most desirable position in which to function," Cassandra explains. "We are all busy typing on keyboards these days, encouraging a particular position of the forearm: palms down. Simply repositioning the forearms in your plank helps to create a balance."
Sculpted abs and looking taller are two great Spring-ready reasons to try the "palms up" modification the next time you're in an elbow plank, but don't worry if making this change has you collapsing into Child's Pose sooner than you're used to. Cassandra offers this encouragement: "When you perform a plank, perform it to the best of your ability in the moment you're in - palms in prayer, palms flat, or palms up, it's probably one more plank than you did yesterday, right? Keep it up!"
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The Secret to a Bigger Butt Is This Workout!
It's time to lift, tone, and round out your butt. Strong, toned glutes are essential to staying injury free and increasing your performance in all kinds of athletic endeavors. This workout is perfect for getting a bigger, stronger booty, as well as toning whatever assets you've got. Grab a set of weights - we recommend dumbbells between five and 10 pounds - then press play to build a better backside.
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The Top Tips For Zumba Class Newbies
Running might be the easiest, most effective form of cardio, but it won't help burn any calories if the monotony turns you off. If you need something more fun and seems more like a night out partying with your friends rather than a workout, you'll want to try Zumba. It's gained so much popularity that you can find a class at most gyms, so give it a try! Here's what to expect at your first class.
What Is Zumba?
Zumba is a fusion of Latin and international music combined with a heart-pumping cardio workout. It was founded in the '90s by Alberto "Beto" Perez, a fitness instructor from Colombia, when he forgot his music and improvised a traditional aerobics class with Latin music and moves that he grew up dancing to. The exhilarating class has a party-like atmosphere with the focus on having fun. There are no wrong moves - as long as you're moving and keeping your heart rate up, you're doing it right!
Newbie Tips
Certified Zumba instructor Michele Schmidt explains that beginners and students of all fitness levels are welcome in all classes. "Students should come to class with an open mind and be ready to sweat, move, and shake their booty! New students may want to arrive to class a few minutes early and let their instructor know they're a newbie, so that he or she can provide any additional cues during the class." Most new students tend to stand in the back, but Michele recommends standing near the front or in a spot that has a good view of the instructor. It typically takes a student three classes to feel like they "get" movements and routines. Michele says, "Instructors also have their own unique styles, so it's important to try out a few in your area to find one that jives with you."
What to Wear
Come dressed in comfortable fitness attire that's easy to move in and can handle sweat. Wear sneakers that support dance movement - think side-to-side movements and pivots rather than simple front-to-back movement. Good shoes can include cross trainers, dance sneakers, or even running shoes with a worn-out tread. Students should also bring water and a towel.
How Often Should You Take Zumba?
Michele recommends "starting out twice a week so your body and mind will begin to remember routines, and you'll build your strength and endurance." Students that get really addicted may attend class from three to five times a week. However, like any fitness program, it's good to balance out cardio classes with strength training, stretching (yoga), and rest days.
Will Zumba Help You Lose Weight?
Because Zumba is an intense cardio workout, it can help a person lose weight as well as increase muscle tone. Typically an hour long, "classes include interval training and strengthening movements (like squats and lunges) to maximize your calorie and fat burn, as well as to improve overall body tone," Michele says. "Proper diet and nutrition is also an important part of any weight loss program - many Zumba teachers have said that 'you can't out-dance a bad diet!'"
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14 Dinners That Make Even Better Next-Day Lunches
Packing your own lunch is a tried-and-true way to stick to a healthy and budget-friendly meal plan. But bringing something you're not excited about to the office may just have you heading to the nearest takeout joint. Forgo this disappointment by making one of these healthy dinner recipes that will taste even better the next day.
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3 Tough Realizations to Help You Lose Weight (and Keep It Off!)
You've been trying to lose weight for months or maybe even years. You finally drop enough to fit into those jeans you wore in college, but sooner or later, you can't even slip them over your thighs again. Why does losing weight have to be so hard? Here are some difficult things you'll need to swallow in order to lose the weight and keep it off for good.
Diets Aren't the Answer
While many people lose weight ditching carbs or going on a liquid diet, these methods can't last forever. These diets are often not nutritionally sound or so restrictive you end up binging on all the foods you crave. Plus, when you hit your goal weight and go back to your old eating habits, the weight is bound to come back.
Slimming down and being able to maintain this smaller version of yourself is all about making a lifestyle change. That means figuring out a healthy diet that can be maintained for the rest of your life. What's been proven to work is a diet full of fruits and veggies, whole grains, and lean proteins. Of course you're allowed to cheat every once in a while - and it can actually help diminish cravings - but indulgences should be in moderation. It'll take some getting used to, but soon you'll adapt to your new healthy way of eating and wonder how you ever used to down cheeseburgers, soda, and cookies every day.
Counting Calories Is a Must
Losing weight is about basic math: calories in cannot exceed the amount of calories the body uses up. And to lose weight, you'll need to create a calorie deficit. Counting calories may seem strict, but if you don't keep track of how much you eat, you may never reach your goal weight. Start by talking with your doctor about how much weight you want to lose, and he or she can help you figure out an appropriate daily calorie amount.
Many find success writing down their daily diet in a food journal, or with a weight-loss app, which logs the calorie amounts for food eaten. If you like to cook, plug your recipe into this Calorie Count tool and you can keep track of how many calories your favorite mac n' cheese contains.
You'll need ways to keep track of portion sizes too, and here are some great products you can use at home and on the go. You'll also want to arm yourself with calorie-saving tricks for eating out, when you hit happy hour, and during the weekend, as well as learn some creative food-swapping tricks to save calories.
Walking Isn't Enough
A healthy diet is key to losing weight, but if you have more than a few pounds to lose, that alone isn't the most effective way to get you to your goal weight. You'll have to incorporate exercise as well, and I don't mean just a walk around the block. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. We're talking the kind that gets your heart rate up such as running, biking, or a cardio class at the gym. An hour may seem like a lot, but once you carve out that time in your schedule, it'll be something you look forward to every day. If boredom is your complaint, here are some ways to switch up your cardio routine and keep you excited about working out.
Aside from burning calories, exercising will give you muscles, which boosts your metabolism and helps you burn more calories. It'll give your body some definition as well, making weight loss even more noticeable. Exercising can also be a way to feel good about indulging - if you go on a two-hour hike, you'll know you can enjoy dessert after dinner without a side of guilt. Exercising regularly is just as important as eating right, and once you adapt both to your life, losing weight and keeping it off will be a breeze.
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samedi 22 août 2015
7 Moves Toward Tight, Toned Thighs!
Leggings, skinny jeans, and minis are all fashion staples for Fall, so toned thighs will help you rock your Autumn wardrobe. Firming up the upper thighs with some sculpting exercise will certainly help, especially if you stick to a healthy eating plan and keep up a vigorous cardio routine. Here are a few of our favorite moves for toning those gams.
- Additional reporting by Susi May
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The Best and Worst Alcohol to Drink If You Want to Lose Weight
Summer often means hanging by the pool and sipping a cold one. But this can be tricky if you're trying to lose weight. YourTango is here with the best and worst alcohol to drink if you want to keep pounds off.
Piña coladas are not your friend.
We live for our happy hour dates but by doing so, are we derailing our diet? When it comes to watching calories and weight control, alcohol can actually be a major foe, no matter how badly we need that cocktail.
"When it comes to weight loss, the number one factor affecting the waist line is how many calories we consume. Weight gain happens when we consume more calories than we burn, whereas weight loss happens when we burn off more calories than we use," says Rene Ficek, a registered dietitian and lead nutrition expert at Seattle Sutton's Healthy Eating.
Alcoholic beverages can be very high in calories and easily lead to weight gain. It's perfectly fine to have a cocktail or two, but if you aren't careful, it can easily add hundreds of calories to your daily intake.
Obviously, if weight loss is your goal, then drinking any form of alcohol will postpone your results. Why?
"Unlike the macronutrients protein, fat, and carbs, alcohol is comprised solely of empty calories with no nutritional value. As a result, it is the first fuel to be used, putting the fat-burning process on the back burner," says certified health and lifestyle coach, Allison Hagendorf.
Here are a few of the best (and worst) drinks to ensure you keep your alcohol calories in check:
The Best
Dry wine, not sweet
Sweet wine typically has an additional 100-150 calories per glass, says Ficek. If you do drink wine, consider mixing it with club soda and making it a spritzer to cut down on the calories. Consider going red, too, as it has heart health benefits.
Club soda (as a mixer)
Club soda pairs well with vodka or gin and is calorie free. Plus, you will be helping to rehydrate yourself to prevent a hangover. Lemons and limes can help flavor this mixer, plus it will add a nutritional boost of vitamin C. Say no to adding juice, sports drinks, energy drinks or soda to any alcoholic beverage, says Ficek.
Light beer
Light beer can have between 95-140 calories per 12 oz. serving. It contains the same amount of alcohol as regular beer but with fewer carbohydrates and calories, says Alexandra Miller, RDN, LDN, and corporate dietitian at Medifast. Beer also contains polyphenols, which have been associated with a reduced risk of heart disease.
Mimosas
Mimosas generally contain equal parts of sparkling wine (champagne) and fruit juice (particularly orange juice). "Stick with a small amount of 100% or lower calorie fruit juice and forego adding any additional alcohol or sweeteners. If made in this way, a 4 oz. mimosa comes in at about 75 calories," says Miller.
Wine or straight alcohol
"If drinking it straight or on the rocks is too intense, add club soda and a splash of fresh juice. For example, my go-to 'Fit To Feast' cocktail is tequila on the rocks, club soda, fresh squeezed lime," says Hagendorf.
The Worst
Pina Coladas
"This summer-time favorite includes rum, crème of coconut, and pineapple juice, all of which add a combination of calories, fat, and sugar. A 6 oz. pina colada can have well-over 300 calories plus a nice dose of added sugars," says Miller. Instead try unsweetened coconut water (in place of cream) with rum and a splash of pineapple juice.
Long Island Iced Tea
With a combination of rum, vodka, gin, tequila, and triple sec, this cocktail can have up to 700 calories per 8 oz. serving, says Miller. Instead try unsweetened tea with vodka and a splash of lemon or lime juice.
Margaritas & Daiquiris
Icy, fruity, and 500-700 calories, all in one glass. "For a refreshing margarita, try tequila on the rocks with a splash of lime juice. To slim down your daiquiri, combine fresh berries, rum, ice, and a dash of stevia; blend and enjoy," says Miller.
White Russian
With vodka, coffee liqueur, and heavy cream, this drink has about 450 calories, says Miller. Instead try chilled brewed coffee with skim milk, vodka, and ice.
Sangria
Sugary syrups, table sugar, and fruit juice means a lot of calories and sugar, says Miller. Make your own sangria with a combination of fresh fruit, wine, and calorie-free seltzer.
Craft beers and cocktails
Avoid calorie-dense craft beer (and any beer for that matter) and cocktails, says Hagendorf. Yes, even the delicious mixology ones. Agave syrup is still sugar.
Check out more by YourTango
- This Post Will Make You Stop Drinking Soda. Like, Instantly
- Perk Up! 13 Reasons To Love Your Small Boobs
- What A Man TRULY Sees When You're Naked (It's Not What You Think)
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The New Breakfast Trend You Need to Try Immediately
Fun to say and even more fun to eat: the pitaya bowl. Reminiscent of an acai bowl, this trendy breakfast is made from pitaya (aka dragon fruit), which is packed with immunity-boosting vitamins, can improve weight loss, and aids in prevention of high blood pressure. With a bright-magenta hue that's 100-percent natural, these beautiful bowls make an antioxidant-rich, filling, and pretty meal that's definitely Instagram approved.
It looks fancy, but it's so easy to make your own and customize it with your favorite toppings. The basic recipe combines pink dragon fruit, a liquid such as unsweetened almond milk, and a handful of frozen fruit like berries or mango. You can either use fresh pitaya or the popular Pitaya Plus smoothie packs (organic, raw, GMO-free pitaya) available at many health-food stores. Follow this basic recipe, and then read on for even more inspiration to make the most delicious and vibrant versions.
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No Gym? No Problem! At-Home Cardio Workout
The Warmup
| Exercise | Time / Reps |
|---|---|
| March in place | 2 minutes |
| Step-ups | 2 minutes |
| Jump rope | 2 minutes |
| Stretch | Hamstrings, quads, calves, inner thighs |
The Workout
| Exercise | Time / Reps |
|---|---|
| Jumping jacks and cross jacks | 2 minutes |
| Squats | 1 minute |
| Alternating side lunges | 20 reps |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| March in place | 1 minute |
| Burpees | 15 reps |
| March in place | 1 minute |
| Walking lunges | 20 reps |
| Squats | 1 minute |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| Jump rope | 1 minute |
| Step-ups | 2 minutes |
| March in place | 2 minutes |
| Push-ups | 20 |
| Ab work / your choice | 5 minutes |
| Triceps dips | 30 reps |
Need help with the five minutes of ab work? Here are a few workouts to follow:
This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees - modify if needed. Remember to stretch your entire body when you're done.
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13 Tricks and Tips For Keeping Produce Fresh Longer
There's nothing worse than loading up during your weekly trip to the farmers market and then forgetting about all your goodies, only to find them languishing limply in your crisper drawer days later. To keep produce fresher for longer, follow these tips.
- Some fruits and veggies produce a gas called ethylene as they ripen. This gas can prematurely ripen foods that are sensitive to it, so keep ethylene-producing foods away from ethylene-sensitive foods. Avocados, bananas, cantaloupes, kiwis, mangoes, nectarines, pears, plums, and tomatoes, for example, should be stored in a different place than your apples, broccoli, carrots, leafy greens, and watermelon. Get a longer list of fruits to store separately here.
- Keep potatoes, onions, and tomatoes in a cool, dry place, but not in the fridge. The cold will ruin their flavor.
- Store unripe fruits and veggies like pears, peaches, plums, kiwis, mangoes, apricots, avocados, melons, and bananas on the counter. Once they're ripe, move them to the fridge. Banana peels will turn dark brown, but it won't affect the flesh.
- Store salad greens and fresh herbs in bags filled with a little air and sealed tightly.
- Citrus fruits such as oranges, tangerines, lemons, and limes, will do fine for up to a week in a cool, dark place, away from direct sunlight, but you can lengthen their lives by storing them in the fridge in a mesh or perforated plastic bag.
- Wrap celery in aluminum foil and store it in the veggie bin in the fridge.
- Other types of produce such as carrots, lettuce, and broccoli start to spoil as soon as they're picked, so place these in separate plastic baggies in the crisper in your fridge ASAP (make sure they're dry since moisture speeds up spoiling).
- Cut the leafy tops of your pineapple off and store your pineapple upside down. This helps redistribute sugars that sink to the bottom during shipping and also helps it keep longer.
- Avoid washing berries until right before you're ready to eat them. Wetness encourages mold growth.
- If you like to wash, dry, and cut your fruits and veggies all at once, store them in covered glass containers lined in paper towels. You'll not only be able to see them - which reminds you to eat them - but you'll also be keeping moisture out.
- If you normally forget to use up fruits and veggies if you put them in the crisper, store your veggies in plain sight in Evert-Fresh or reusable produce bags that mimic your crisper's function.
- Buy only what you need. Go to the market more frequently, or if that's not possible, plan out your meals ahead of time so you only buy what you know you'll use.
- If you notice any rotten produce, compost it immediately before it starts to spoil the rest of the produce.
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6 Reasons to Try Interval Training
Mixing the speeds of both the tortoise and the hare, interval training is the ultimate fitness mashup - and we love it. You can soup up any cardio workout with intervals; this training technique is not limited to running. There are so many benefits to alternating between speed bursts and recovery periods that you will be motivated to push yourself while you push your speed.
Fight Belly Fat
While cardio exercise is necessary to losing fat all over your body, according to research published in the International Journal of Obesity, interval training targets your waistline. Adding speed bursts can help you lose stubborn abdominal fat, which is a boon for this seasons crops tops and your overall health. If you're a woman, having a waist size over 35 inches puts you at a higher risk for heart disease and some cancers.
Get Faster
The most obvious benefit, but still worth noting, is that interval training will make you faster. Picking up your pace when training with intervals helps to increase your speed, whether you run, bike, or swim. If you're working toward a personal record for an upcoming race, then don't skip your speed work in your training plan.
Up Your Afterburn
Interval training increases the afterburn effect. This means that after an interval workout you burn more calories, even during rest or sleep, than you would after doing a steady-paced workout. Science suggests that to maximize this effect, you should alternate between three minutes of speed and three minutes of recovery, for 30 to 60 minutes - after warming up, of course.
Save Time
No doubt about it - interval training is efficient. Pushing your cardiovascular system by adding intervals means you burn more calories in less time. By alternating between fast and slow, you can work out harder and longer than if you were just pushing your max speed. Efficient intervals mean you can spend less time working out and more time doing things you love.
Go Longer
Even though interval workouts might be shorter than your other workouts, this form of exercise will increase your endurance. Long runs and rides will be easier if interval training is part of your regular exercise routine. Another bonus is that climbing hills will feel easier, too.
Decrease Your Resting Heart Rate
The fewer times your heart beats per minute, the less wear and tear there is on the mechanics of the organ. Interval training makes your heart more efficient, so it pumps more blood with each beat, reducing the number of beats per minute.
Workouts to Try
- Intervals in the Pool: A Swim Workout
- Treadmill Intervals For Beginners
- Get Faster While Burning Belly Fat: Treadmill Intervals
- A Short and Sweet 35-Minute Elliptical Interval Workout
- Indoor Cycling Interval Workout
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Bookmark This Page For When You Forget to Take Your Birth Control
Accidentally skipping a birth control pill, or two, can leave you beyond worried. We turned to a board certified physician to offer advice on when you've missed a dose, or two, or three, of birth control pills. Keep reading to hear what she has to say on the matter.
I have receives countless questions from women who have inadvertently skipped a birth control pill, so I will be giving a general overview on what to do when you realize you have missed a dose. While this column will have general information on oral contraceptives and how to manage missing doses, I stress that it is best to talk with your health care provider who prescribed the pills about what to do. Different brands of pills have varying hormonal formulations and thus different potential effects when pills are missed. In some cases, you may be able to simply resume taking pills at your regular time the day after missing a pill and move on with life. In other cases, skipping even one pill (or extending the placebo week) could result in a serious threat to effective pregnancy prevention; it really depends on the type of pill you take. An additional factor to be aware of is that some brands of pills are multiphasic, meaning that pills in a single pack of birth control have differing levels of hormones. Depending on which pill you missed (or which "phase" pill it was), your health care provider may have different recommendations about how to proceed. This column will provide information from Planned Parenthood on the most common type of birth control pills, the combination pill.
Depending on when you miss pills and how many pills you miss, you could become pregnant. Planned Parenthood reports that there is a highly increased risk of pregnancy if you go without taking the pill for seven or more days in a row. This could happen if you forget to start a new pack on time (i.e. right after the seven days of placebo you take during your period) or if you forget to take the last few pills in your pack. Planned Parenthood has a great chart on the general directions of what to do if you have missed pills.
- If you miss the first one to two pills at the beginning of the pack, then you should take a pill as soon as you remember and take the next pill at the usual time. If this happens you will need a seven-day backup method of birth control.
- If you miss one to two pills from day three through day 21 of your pack, then take a pill as soon as you remember and take the next pill at the usual time. If this happens, Planned Parenthood reports you do not need a backup method of birth control.
- If you miss three or more pills in the first two weeks of the pack, take a pill as soon as you remember and take the next pill at the usual time. Seven-day backup birth control will be necessary in this situation.
- If you miss three or more pills in the third week of the pack, do not finish the pack and throw it away. Start a new pack and use seven-day backup birth control.
While you need specific information from your health care provider about what to do, you may not actually need to have an in-office visit. If you can provide enough information to your provider (or one of her or his staff) over the phone, s/he may be able to give you an answer that way. You could also look for the explanatory pamphlet that comes with each pack of pills (usually a small, folded piece of paper), which may have some guidance about the brand's formulation and what to do in the case of a missed pill. If pregnancy is a concern, you could consider taking emergency contraception (EC).
Hopefully this information is helpful; however, I urge anyone who misses birth control pills to contact their health care provider for specific instructions based on what type of birth control you are taking in order to be certain that you are doing the right things to help prevent pregnancy!
DrSugar posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
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If the Gym Is Your Second Home, These GIFs Are For You
Sometimes it feels like the gym is my second home - but I'll take the name "gym rat" in stride! If you can relate, you'll get a kick out of these GIFs.
When you walk in, you're pumped to see your favorite front-desk attendant.
You tend to get a little excited when your favorite treadmill is open.
You've got the class schedule memorized.
There is no new workout class you won't try! No matter how crazy the uniform . . .
You'll be rocking (at least part of) your gym gear at work.
Before you pencil in any extracurricular plans, you make sure they don't conflict with your workout schedule.
Because having to skip your favorite instructor's class brings you close to tears.
You have a go-to crew of workout buddies.
You're not afraid to lift.
People always comment on your great form.
But those compliments never get old.
Source: Comedy CentralYou're rarely fazed when someone hits on you during a workout.
Even if it's a trainer.
But most importantly, you know it's about more than weight loss; this is a lifestyle.
Working out makes you feel awesome!
And that's why you're committed.
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From Fries to Brownies, 12 Healthy, Zucchini-Filled Recipes
Zucchini - the tasty star of the Summer squash family - is low in calories but high in fiber, potassium, and vitamin C. Make the most of this seasonal veggie with one of these recipes. Whether you want to enjoy zucchini at breakfast, lunch, dinner, or even snack time, there's a recipe here that will suit your dietary needs.
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1 Move to Tone Your Entire Body
Here's a multitasking move to add to your booty-sculpting arsenal that'll give you shapely shoulders, work your abs, and tone your back. Not to mention it gets the heart rate pumping, too. Finally! A whole-body toner that is not a burpee.
- Stand with your feet hip distance apart with a dumbbell beside each foot.
- Take a breath in as you bend your knees, placing your weight in your heels as you squat down and grab the right dumbbell with your right hand.
- Breathe out as you stand up, pressing the dumbbell all the way up into an overhead press.
- Inhale to lower your right arm, squatting down, and bring the dumbbell back to the floor.
- Stay low and grab the dumbbell on the other side with your left hand.
- Exhale as you rise up, pressing your left hand overhead.
- Inhale to squat and release the dumbbell back to the floor.
- This counts as one rep. This movement should be fluid, focusing on correct squat form by keeping the thighs parallel and your body weight back into the heels.
- Complete three sets of 15 reps.
RELATED: This 30-Day Squat Challenge Will Lift Your Butt and Tone Your Legs
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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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Sculpt Your Legs With the Squat Walk
Sculpt sexy legs by taking your squats for a walk. Watch this video and learn how to do just that! It's a simple exercise that you can do with or without weights. Looking for a longer leg workout? Try our 10-Minute Leg-Sculpting, Hot-Pants Workout.
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Beginner Runners, This Workout Is For You, and It Will Burn Over 300 Calories
Calling all beginner runners! If lacing up your sneaks is one of your New Year's resolutions, this workout is a must! Since it mixes walking with jogging, it's the perfect way to ease your body into it. This 60-minute walk-jog workout alternates between walking briskly and jogging slowly, perfect for the treadmill or an outdoor workout. Get ready to burn just over 300 calories.
This workout is an hour long, including five minutes each of a warmup and cooldown. If it seems too long or intense, feel free to shorten the workout or modify the pace based on your skill level.
Click here for a photo-free printable version of this workout to take to the gym. If you prefer running outside, then use the RPE (Rate of Perceived Exertion) column to determine how fast you should be going.
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Fit in 5: Sexy Arms and Sleek Shoulders Workout
Grab a set of five-pound dumbbells and take five minutes to sculpt some seriously sexy arms! This quickie workout, created by celebrity trainer Astrid McGuire, will burn out your biceps and triceps to sculpt arms you will want to show off, no matter the season.
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The Basic Strength-Training Moves Everyone Should Know
Some of the most effective moves are the simplest or the ones that build on the basics. Here are eight beginner strength-training moves you should master, along with tips and variations to make your workout even better!
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Because Size Matters: How to Pour a Correct Serving of Red Wine
We gleefully cheers to the fact that one glass of red wine a day is good for our health, but how much, exactly, is a glass? The answer depends on who's pouring, and the differences in those few ounces can make all the difference.
While a normal serving of wine is five ounces (and 127 calories per glass of red), a recent study found that the size, shape, and location of your wineglass influences how much you pour. The study participants poured 12 percent more when using a wide glass than when using a standard one, for example, as well as when they held the glass instead of placing it on a table. If you have a glass of wine every night, then that 12 percent can really add up. Those extralarge glasses just mean more empty calories, and drinking more than one glass a night can lead to weakened bones and an increased risk of certain diseases. The detrimental effects of a daily "large" glass of wine on complexion was even chronicled by a Daily Mail article in 2013.
The good news is that the wine-pour study found that participants tended to overpour white wine rather than red (since the color contrast of the wine and the clear glass isn't as apparent), so if you are sticking to red for its health benefits, then you may not be overpouring as much as researchers think. Either way, this study is a great reminder to be conscious of when you imbibe; these tips can help you pour correctly.
- Use a narrow wineglass rather than a wider tumbler or glass when you drink wine.
- Always pour with your wineglass on the table, not in your hand.
- When pouring in traditional red-wine glasses (which are larger than white-wine glasses), stop once the wine reaches the "bell," or the widest part of the glass. Usually this will be around four or five ounces.
- If you like to enjoy a glass of wine every night, then make sure the bottle of wine lasts you five nights; there are about five glasses of five-ounce pours in every 750 mL bottle of wine.
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vendredi 21 août 2015
According to This New Paleo Diet Theory, Cavemen Actually Did Eat Carbs
Although some people have successfully lost weight following the eating regimen of our ancestors, it's no secret that the Paleo diet is not the most popular diet plan out there. Read on to find out more about a new theory involving the Paleo diet in this post originally featured on The Cut.
The Paleo diet philosophy is that we should eat like our ancestors did, focusing on meat, vegetables, and fruit while limiting grains, legumes, and dairy. The theory (one that Paleo followers are more than ready to tell you about) is that these foods are what helped humans evolve - even though our Paleolithic ancestors were hunting and gathering for real, not at Whole Foods. Bad news for the high-protein/low-carb set: It looks like there has been starchy goodness in the mix all along.
According to a new study published in the journal Quarterly Review of Biology, not only were carbs readily available, they're a better explanation than the Paleo diet theory for the dramatic increase in brain size that happened over the last 800,000 years. Dr. Karen Hardy's research team says that the acceleration may actually be due to carbs, not to their absence, stating in a press release: "Up until now, there has been a heavy focus on the role of animal protein and cooking in the development of the human brain over the last 2 million years, and the importance of carbohydrates, particular in form of starch-rich plant foods, has been largely overlooked."
Hardy's team posits that not only did our ancestors have access to plant-based carbs (in the form of tubers, roots, seeds, and some fruits) but the high-glucose demands of our growing brains wouldn't have been met from meat and veggies alone. Around that same time, cooking became more widespread (cooked starches are much better tolerated than raw ones) and we also got more copies of a handy salivary gene to help us digest the stuff, so there is all the more reason to believe that this food group is connected to that long-ago growth spurt. Have some science with your baked potato.
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What Works (and What Doesn't) For Faster Metabolism
- Start or amp up your strength training: If you're a cardio girl through and through, you've probably heard people telling you that you should add weight training to your routine. That's because muscles burn calories at a higher rate than fat, so your metabolism will be getting a bigger boost the more muscle mass you have. Already incorporating strength training without seeing more results? Try amping up your routine, switching the type of workout, or adding a yoga or Pilates class to your routine.
- Get working on those intervals: There are many benefits to interval training, like better endurance, stamina, and speed, not to mention increased fat burn, so if you haven't incorporated interval training into your routine, now's the time to start! Here are some interval workouts to get you started.
- Eat the right foods: Slow-burning protein keeps you feeling full, and not only that, but it increases your metabolic rate as well, since your body is working to digest all that nutritionally rich food. Whole grains and citrus fruits are other foods that rev up your body's fat-burning potential; check out more foods you should eat to increase your metabolism here.
- Eat at the right time: It's not just what you eat; it's when. Eating breakfast shortly after you wake up, for example, is one of the most important dietary practices you can follow when you want to up your metabolism. So make sure you eat breakfast as soon as possible, and eat at regular intervals to keep your metabolism revved up.
If you want to boost your metabolism, don't let yourself get too hungry - not only will you be more susceptible to your cravings, but also, more importantly, your metabolism will slow down to compensate for the lack of energy you're providing your body. While a little hunger can be good - it signals that your body is efficiently using up nutrient resources - forgetting to eat or otherwise taking too long between meals does the exact opposite to your metabolism than you want, so make sure to eat up!
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This 8-Year-Old's Moves at the Zumba Convention Will Put You to Shame
This year's Zumba Instructor Convention in Orlando, FL, showcased many talents, including those of 8-year-old dancer Aidan Prince. Known as "Bah Boy" by the dance community, the young star is no stranger to Zumba. Aidan blew attendees away with a solo performance that highlighted his impressive popping skills and adorable stage presence. Try resisting the urge to dance when you watch him hype up the crowd. And it's completely OK if your moves aren't on Aidan's level - the great thing about Zumba is that anyone can do it.
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How Switching Up Your Workouts Can Help You Reach Your Fitness Goals
Our friends at Shape Magazine have the scoop on cross-training workouts that will help you reach your fitness goals.
Whether you love cycling, running, or playing tennis, it's tempting to do your favorite sport for all of your workouts. But switching up your routine is worth it, says trainer and exercise science professor Jessica Matthews. Not only does it lower your risk of injury, but cross-training helps boost your total fitness - and can even make you better at the activities you love most. Reach your fitness goals by choosing the right alternate workouts.
If you want to: sprint faster
Try: HIIT
High-intensity interval training, or HIIT workouts, will help you gain speed, says Matthews. (Try The HIIT Workout That Tones in 30 Seconds!) "Working at a high intensity improves your aerobic capacity and metabolic function," she says. And you don't always have to be running to make those gains - doing intervals on a bike or elliptical or in a HIIT class will help boost your velocity on the track.
If you want to: jump higher
Try: Pilates
Whether you're a dancer or a basketball player, if you want to gain more height, head to a Pilates class. Jumping requires power, and a Pilates class will strengthen your leg muscles and also boost your ability to contract your muscles and quickly lengthen them - which is exactly what you need to leap into the air.
If you want to: lift more
Try: plyo
Whether you're a CrossFit regular or just looking to up the weights on your power lifts, plyometric training - moves like jump squats, burpees, and box jumps - will help you get there. "You train for power doing rapid movements," says Matthews. Quick, repeated movements (like the ones in a plyometric power plan) don't use any external resistance, but they'll have your muscles working hard - and making big gains.
If you want to: go the distance
Try: interval training
When you're training for an endurance event, like a 100-mile bike ride, you need a combined approach of increased steady-state distances as well as intervals for shorter times. If your distance event is a bike ride, get off the bike and do some shorter running workouts to prevent too much repetitive movement. If you're training for a 50-mile run, get on the bike for those interval workouts. (While you're at it, try out some of these Fitness Tips to Toughen Up Your Workout.)
If you want to: react more quickly
Try: sports conditioning
In sports like tennis, reaction time and agility are crucial. "Sports conditioning classes are a great option," says Matthews. "The exercises will boost your body's ability to quickly accelerate and decelerate, so you can turn on a dime." If you're working out on your own, do speed work and agility moves like ladder-based drills.
If you want to: swim more efficiently
Try: yoga
The steady, rhythmic breathing that swimming requires is part of what makes it really tough for otherwise fit people to do well in the pool. To get more control, try incorporating yoga into your routine. "The breathing emphasis in different mind/body disciplines translates well to any sustained aerobic exercise," says Matthews. (It's no wonder that Yoga Is More Popular Than Ever!) "That steady breathing pace can really be helpful in the pool." Runners and cyclists, who often add swimming to tackle a triathlon, will also benefit from strength training, since swimming is a total-body workout.
More from Shape:
- A Libido-Lifting Dinner? How Food Is a Huge Turn-On For Women
- The New No-Sweat Solution For Sweaty Underarms
- Are Organic Food Labels Tricking Your Taste Buds?
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5 Science-Backed Benefits of Apple Cider Vinegar
If it's not there already, apple cider vinegar deserves a home in your kitchen cupboard. It's rich in vitamins E, A, and P and magnesium, iron, calcium - the list goes on and on. If the vitamins and minerals alone are not enough reason to have you hooked, here are five reasons you should always have apple cider vinegar on hand.
Support weight loss: If you're looking to shed a few pounds, it's time to start using apple cider vinegar. Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta, meaning it can help you feel fuller longer by slowing the release of glucose into your bloodstream.
Improve digestion: The pectin in apple cider vinegar has been known to move things along when bellies get backed up. Up your fiber intake with a green salad with plenty of roughage topped off with this honey apple cider vinaigrette to improve your digestion situation.
Zap warts: This may come as a surprise, but soaking a cotton ball in apple cider vinegar and securing it on a pesky wart with medical tape can get rid of it quickly and naturally. Keep this in mind before you immediately call your dermatologist next time!
Add a pep to your step: Apple cider vinegar is also credited with improving energy levels. If you're cutting out caffeine at work, just a few tablespoons of ACV mixed with a full glass of water can keep you from feeling cloudy and get you back to work.
Boost immunity: When you're adding that many healthy vitamins and minerals to your system, it's going to help your immune system ward off illness. If you're already sick and in need of a little help, drink hot apple cider vinegar brew that combines cayenne, lemon, and honey, which will help open up your sinuses and replenish your body with the minerals it needs to recoup.
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