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.
dimanche 3 mai 2015
Cleaning Up Your Diet? Learn About the Whole30 Program
Tens of thousands of people have taken on the Whole30 program, a monthlong clean-eating program that promises a bevy of health and emotional benefits. Developed by Dallas and Melissa Hartwig, a husband-and-wife team with backgrounds in sports nutrition, anatomy, and physical therapy, the program aims to reset your metabolism and reshape your relationship with food.
After a co-worker read the essential Whole30 text, It Starts With Food, and took on the challenge, I was interested to see what all the hype surrounding this monthlong "diet" was really about.
What Can I Eat?
On the surface, the Whole30 menu looks a lot like the Paleo diet (low carb, high protein), but think of it more as an elimination diet, except there's no 80/20 balance either - no cheating, no indulgences for one month. For one month, it completely strips away "hormone-unbalancing, gut-disrupting, inflammatory food groups," considered to be grains, sugar, dairy, alcohol, and legumes. Equally as important as eliminating these groups is not to be tempted to "junkify" their old favorites - for example, a meaty "Paleo pizza" or "coconut-flour pancakes" are off-limits. For Whole30 participants, it's not about stretching the rules of the diet to their furthest limits. It's about learning to enjoy whole, clean, simple foods that fuel your body.
The Promises
The program promises a laundry list of potential benefits, such as improved body composition, higher energy levels, better quality of sleep, improved athletic performance, and a reduction of food cravings, particularly when it comes to sugar and carbs. Participants have chimed in with their testimonials, crediting the Whole30 program with everything from clearing up acid reflux to complete elimination of autoimmune disorders. Beyond the physical benefits, the Whole30 program aims to reshape "long-standing, unhealthy patterns related to food, eating and your body image."
The Verdict
While a rigid diet with no allowance for indulgences is not sustainable over time, there's no reason you shouldn't be able to push yourself for a month - sometimes drastic times call for drastic measures! The Whole30 program could be a good option for individuals looking to give themselves a healthy reset or discover what food sensitivities they might have. But before you sign on board, it's essential to read their book that outlines the program to make sure it's right for you.
Has anyone completed the Whole30 program? Share your thoughts and experiences below.
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Practice Makes Perfect: Sticking to a Yoga Routine at Home
If you're new to yoga, getting hands-on attention from a teacher is the best way to build a strong foundation. But if you're strapped for cash, it's still possible to build a solid yoga practice on your own. Both seasoned students and newbies alike can benefit from these tips on creating a sustainable home practice.
Start slow: There's no need to dive into a 45-minute sequence from the get-go; start with just 15 or 20 minutes when creating your home practice. You'll be more likely to stay committed to your new routine if the length of your practice doesn't seem so daunting. Get started with our 20-minute total-body yoga sequence.
Timing's everything: Every day, do your best to hit your mat at the same time. Whether it's first thing in the morning or once you're home from work, a stable routine will train your mind to crave a regular practice time. You also won't have the excuse about where to find the time to practice if it's seamlessly built into your busy schedule.
Pick poses wisely: A great yoga teacher once told me to choose two poses I love and one I hate when building a practice at home. The ones you love will have you feeling confident and graceful, but the ones we hate are the ones our bodies need the most!
Create a sacred space: Make a sweet home for your practice. Whether it's a corner of your bedroom, a section on your living room floor, or even your back porch, find a place where you'll have ample room for your mat and for fluid movement. Consider lighting a candle or two to kick up the ambience a notch.
Have the essentials on hand: Whether you're a beginner or an advanced yogi, watch this video to learn all about the essential tools for yoga you should have at home. In addition to the quality DVDs we suggest, try out our 10-minute yoga sequences from YogaWorks and Jennifer Aniston's yoga teacher Mandy Ingber or this flat-belly yoga sequence from Travis Eliot to complement your practice and offer the instruction you need.
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The 11 Worst Things People Do at the Gym
Working out releases endorphins, and endorphins make you happy - so hitting the gym should be like the adult equivalent of visiting Disneyland, right? In reality, getting our butt to the gym is a challenge, and once we get sweating, there are always certain gym-goers who distract us from our treadmill routines. It stinks, but certain bad behaviors by others can spoil even the best workout. Read on for the 11 gym faux pas that we feel can really kill the mood, plus if there any others that really grind your gears, share them in the comments!
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Print This Now, Grab Some Weights, and Work Your Entire Body
Circuit workouts are a great technique to keep things interesting and bust boredom at the gym, and it doesn't hurt that this workout gets your heart rate up while building strong muscles! Learn how to do all the moves in the three circuits, and then get the printable poster of the workout here. This way you can always have it on hand at the gym.
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The Number 1 Bad Habit You Need to Stop If You Want to Lose Weight
Kimberly Snyder might just be the queen of detox. Not only does she have practically all of Hollywood sipping on her Glowing Green Smoothie, but she also just released a new book, The Beauty Detox Power ($19), to address the more emotional aspects of what it means to detox. In fact, she believes in how your emotional state helps or hinders weight loss so much that she wants you to stop a habit that's common among many women. If you do, you'll see weight-loss results even faster, Kimberly promises.
Your new mission? Stop with the negative talk if you want to lose weight. It may sound like it won't be effective, but Kimberly's reason for wanting you to stop body shaming yourself in order to see the pounds drop actually has scientific heft. "Most people don't even realize what they're saying to themselves, and most people only think that the only factors that affect their weight are what they're eating and how they're working out," Kimberly said. In fact, studies have shown that your thoughts matter when it comes to your waistline. Kimberly points to a Harvard study that followed 84 cleaning women; half were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren't given any information about their activity level and calorie burn. After a month, researchers found that the group of women who were told that what they were doing was good for them lost body fat, waist-to-hip ratio, and BMI - even though they hadn't changed anything about their actual physical habits or altered their diets at all. The other group, on the other hand, didn't lose any weight. "Your thoughts are nutrition in the way that food is," Kimberly explained about the study results. "Your mind really has a big part in shaping your body. If you keep saying to yourself, 'It's so hard for me to lose weight, I'm just going to gain it back,'" then you aren't setting yourself up for success.
Kimberly's advice to stop with the "I'm fat" talk can be easier said than done, especially in a world of constant online judgment and photoshopped images of the "ideal" woman. Even Kimberly herself admits that she used to participate in casual body bashing when with friends. But knowing that thoughts can affect actual change should help you nix the habit, she says. "It's just a shift in listening to what you're saying," she advised. "Stop saying negative things about your body, whether it's out loud or in your head. It's the first important thing" if you want to lose weight.
RELATED: Everyone Should Watch Blogilates's Powerful Video About Body Positivity
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Get a Better Booty With JJ Dancer's 30-Minute Dance Cardio Workout
Get your body and booty right with this nonstop dance cardio workout! Jennifer Johnson, creator of JJ Dancer, shares how to get those long, lean dancer legs with this 30-minute body-sculpting workout.
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Kick Your Workout Into High Gear With This Metabolism-Stoking Mashup
Burn calories and build metabolism-boosting muscle with the next workout in our Better-Body Challenge. We mix cardio bursts into your strength training. It's a 1:1 ratio to keep your heart rate up. The cardio portion is jumping rope, but don't worry, you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).
Check out the workout below, scroll down to learn the details of the strength-training moves, then print the workout, and get at it!
Directions: Perform each exercise for a minute. Do this workout twice through, taking a minute break between each 15-minute set if needed.
Details on how to do each move below.
Gate Swing
- From standing, jump softly into a wide squat. Push your knees open to deepen the inner-thigh stretch, holding the position for a moment.
- Push off your knees for extra leverage, and jump your legs together.
- Immediately jump your legs back out to a wide squat, and continue to repeat.
Alternating Curtsy Lunge
- Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
- Return to standing, and switch sides.
Single-Leg Toe Touch
- Stand on your left foot with your right knee up. Reach down to touch the floor with your right hand; extend your right leg behind you for balance.
- Press into the left heel to focus the work in your butt as you return to standing, bringing the knee up.
- Repeat for 30 seconds and then switch sides.
Push-Up and Rotate
- Begin in a plank position, and do a push-up.
- At the top of the push-up, reach the right hand toward the ceiling, rotating into a side plank on your left hand.
- Return to the center, perform another push-up, and rotate onto the right hand, reaching the left hand toward the ceiling.
Chair Squat
- Begin in a narrow stance, and bend your knees, coming into a squat while reaching your arms overhead and keeping your chest up.
- Press into your heels to return to standing while lowering your arms.
Seated Russian Twist
- Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
- Reach your arms out in front of you, and twist your torso to the right, then to the left, repeating for one minute. Lower your heels to the ground if you need to.
Sumo Squat With Side Bend
- Start in a very wide stance and bend your knees until your thighs are parallel to the floor and your knees are just over your ankles. Place your hands behind your head, keeping your elbows wide.
- Bend to the right, bringing your right elbow toward your right knee. Maintain the squat, and side bend to the left.
- Continue alternating sides, while holding the squat.
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5 Foods You Didn't Know Were High in Sugar
Even if you're not a dessert junkie, you might be shocked at some of the everyday foods that pile on the sugar. According to the American Heart Association, most women should be consuming no more than 100 calories from added sugars per day, or about 24 grams (six teaspoons of sugar). Added sugars come from sugars or syrups and are cooked into foods or sprinkled on at the table. While you should be concerned about all the sugar you're eating, generally speaking, naturally occurring sugars are less detrimental to your health - especially when they come in the form of a piece of fruit. The following list offers a mix of the two, but learning about all high-sugar foods will help you make smarter decisions in the future.
Spaghetti sauce: One cup of jarred marinara sauce from the store contains 14.5 grams of sugar, much of it from added sugar. Instead of buying the store-bought stuff, up the nutritional value and lower the sugar content naturally with this light and tasty raw tomato basil sauce, perfect for a refreshing Spring supper.
Juice: Robert Lustig, a pediatrician at UCSF Benioff Children's Hospital, said "juice is just like soda . . . there is no difference." It's not surprising that fruit juice is filled with sugar, but even a glass of V8 vegetable juice has eight grams of sugar per serving, and some store-bought green juices contain a large amount of apple juice. Grab your blender or juicer, and go for a leafy-green smoothie instead of a sugar-laden beverage. There's no need to drink all your sugar and calories for the day in one sitting.
Bread: Bread may seem like a strange place to find sugar, but two slices of whole-wheat bread have eight grams of sugar. Opt for stuffing all your sandwich fillings into a large whole-wheat pita that only has 0.5 grams of sugar.
Salsa: You might guess that jarred salsa is quite high in sodium, but even a mere four ounces of this low-cal dip has 3.7 grams of sugar. The jarred stuff is loaded with preservatives, so chop up fresh ingredients for this inventive mango red pepper salsa. Your taste buds and waistline will both thank you.
Milk: Fat-free milk can be a deceivingly healthy beverage choice. One cup of nonfat milk has 12 grams of sugar. Start developing a taste for plain soy or almond milk instead, since both alternatives offer nearly half the sugar content of cow's milk.
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How I, a Carb-Loving Italian, Have Managed to Make Pasta Healthier
It's hard out there for a serious pasta-lover who also strives to be healthy. As someone who grew up in a big Italian family - two parents and 18 aunts and uncles all from New York, to be exact - pasta has always been a part of family meals, and it's by far my favorite food. Now that I'm trying to be an adult and I live on my own, I cook for myself and make healthy meals most of the time. While I eat plenty of fresh produce, lean protein, and unprocessed foods, I could never give up pasta entirely. The good news for me (and others who find happiness in carbs) is that the Italian staple does have some nutritional benefits, and there are plenty of ways to make it healthier.
And the health benefits of pasta are . . .
- Protein and fiber. A typical serving size of traditional pasta (two ounces uncooked, which comes to about one cup cooked) contains eight grams of protein and a little over 200 calories. It also contains 2.5 grams of fiber per serving, which is 10 percent of your RDA.
- Several essential nutrients. It's rich in folic acid, a B vitamin that's essential for women before and during pregnancy - it's necessary for proper development of the human body. Beyond that, the vitamin can prevent anemia, cervical cancer, and strokes.
- Low amounts of sodium and no cholesterol. While the sodium content and cholesterol level depend on what you put in it, pasta itself has only six milligrams of sodium and zero milligrams of cholesterol, making it a heart-healthy base to a meal.
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How 1 Celebrity Trainer Says You Should Eat to Lose Weight
Counting calories is important; you need to take stock of just how many you should be eating every day in order to make smarter choices about your meals. But dietitians, nutritionists, and fitness experts recommend looking beyond the sheer quantity of calories - especially when it comes to quality nutrition that supports sustainable weight-loss goals. Enter macro-based eating, the technique celebrity trainer Holly Perkins swears by when it comes to giving your diet a healthy weight-loss-powered makeover.
"Macro" refers to the three macronutrients - carbohydrates, protein, and fat - our bodies require for energy and proper function. A macro-based diet looks at the percentage combination of the carbs, protein, and fat in your diet instead of calorie counts alone. If you're looking to lose weight and haven't had success with calorie counts alone, Holly recommends following the 40-30-30 formula: make 40 percent of your daily diet carbohydrates, 30 percent protein, and 30 percent fat. According to the USDA, the AMDR (acceptable macronutrient distribution range) is 45 to 65 percent carbohydrates, 10 to 35 percent protein, and 20 to 35 percent fat. While the carbohydrate percentage she suggests is five percent lower than the USDA range, Holly recommends this structure for women who are looking to lose weight and keep it off, since "this is the general ideal macro structure to keep blood sugar balanced." When your blood sugar is balanced, you don't deal with mood swings or crazy cravings that can throw you off course. She refers to 40-30-30 as the place "where you'll feel well and energized, think well, and be able to work out."
For women who want to take fat off fast, a 30-40-30 formula (30 percent carbohydrates, 40 percentage protein, and 30 percent fat) can work, but it might not last. Studies show that low-carb dieters lose more weight, but according to Holly, it's not sustainable for the long run. Registered dietitian Julie Upton agrees: "it's impactful . . . [but] most people find very restricted low-carb diets hard to follow and they fall off the wagon." Generally speaking, Holly suggests the 40-30-30 combination to women who are committed to making lifestyle changes to lose weight and keep it off, since this macronutrient combination "allows your body to burn fat more easily and freely without the fear of starvation. You'll feel energized, brain-strong, and minimize cravings and hunger . . . it has just enough carbs to keep your brain happy, but not too many where you go into fat-storage mode." If you're ready to give 40-30-30 a go, doing the math is simple! Let's break it down for a woman who eats 1,500 calories per day.
Carbohydrates
1,500 calories x 40% carbohydrates = 600 calories of carbohydrates
600 calories / 4 calories per gram of carbs = 150 grams of carbohydrates
Protein
1,500 calories x 30% protein = 450 calories of protein
450 calories / 4 calories per gram of protein = 112.5 grams of protein
Fat
1,500 calories x 30% fat = 450 calories of fat
450 calories / 9 calories per gram of fat = 50 grams of fat
This means a woman who eats 1,500 calories a day would eat 600 calories (or 150 grams) of carbohydrates, 450 calories (or 112.5 grams) of protein, and 450 calories (or 50 grams) of fat per day.
If you're concerned about doing all this math for every meal, I have great news. Livestrong's MyPlate app has all ready done it for you. Simply plug in the foods you're eating every day to determine how close or far you are from hitting your macronutrient percentages. You can check it out in the caloric-breakdown chart below.
Source: Live StrongIt's important to note Holly is all about eating clean, since the higher-quality nutrition you put into your body, the better results you're going to see and feel. Always opt for whole, unprocessed, and natural foods, high-quality organic or wild meats, and healthy fats. According to Holly, "food is fuel." You can either fuel your body up like it's a beaten-down tractor with cheap gas or like it's a Maserati requiring the best fuel out there. What you choose is up to you.
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20 Ways to Ensure Workouts Happen Every Day
You sit in a car to commute to your desk job where you sit for eight or more hours straight, only to continue the ever-popular tush time by sitting on your commute home. Of course, once there, you end up back on a chair at the dinner table and then plop your butt on the couch to binge on your latest Netflix addiction - no wonder sitting too much can take years off your life! That's why it's imperative that you make it a priority to move - here are 20 tips to help inspire you to get off your butt every single day.
- On Sunday, map out your weekly workout plan so you know exactly what you're doing each day. This saves time trying to decide, "Hmm, should I go for a run or ride my bike?" Mix up your workout routine to keep you excited, and have alternate plans for outdoor workouts in case it rains.
- Schedule workouts just as you would any other nonnegotiable important meeting. Tell co-workers and family members so they know you're unavailable during those times.
- Sign up and pay for classes ahead of time - it's much harder to skip out when you know you've already shelled out $20 or more.
- Prep everything you'll need the night before, including your outfit and your pre-workout snack.
- Get your workout done first thing in the morning so your busy schedule doesn't get in the way of your workout.
- If you're not a morning exerciser, wake up early to get 30 minutes of work done so you can steal away later during the day.
- To save time and motivate morning workouts, wear part of your gear to bed, including wicking socks and workout pants. If you're already wearing it, you'll be less likely to skip out.
- Even if you're not working out first thing, wake up and put on your entire workout outfit including sneakers and your iPhone armband. You're more likely to make it happen if you're already ready.
- Be OK with a shorter workout - even 15 minutes is better than nothing! Maximize your time with these high-calorie-burning workouts.
- Be OK with less intense workouts. Even a relaxing stretch session counts as moving.
- Instead of taking a lunch break, hit the gym or take a class, then eat your lunch afterward while working (make sure it's already made so you don't have to waste time going to pick up lunch).
- Set an alarm on your phone with a meaningful message such as "Busier people are already at the gym," "You know you'll feel better afterward," or "Today's choices are tomorrow's body."
- Follow the five-minute rule. Even on days when you're not feeling 100 percent, set your timer and go for five minutes - chances are that once you get moving, you'll be inspired to keep going.
- Find a consistent workout buddy. Committing to meet someone makes it much harder to skip out.
- Choose the same time to work out every day, and within a week or two it'll become a habit and something you look forward to instead of a chore.
- Use specific and attainable goals to motivate you. They can be small, such doing 20 push-ups every day, or large, such as building up to running a half marathon.
- Mark every workout in your calendar. Sometimes the satisfaction of seeing every day crossed off will motivate you to keep going for that week or that month.
- Reward yourself! Have a little something to look forward to after every workout, whether it's a hot shower with a new shampoo, a warm and cinnamony post-workout crockpot breakfast, or buy a new song on iTunes.
- Share your workouts on social media. You'll be so surprised by all the positive feedback and encouragement that it's sure to motivate you on days when you feel like chucking your sneakers out the window. It may even serve as a source for helpful workout tips.
- Don't beat yourself up if you miss one day or maybe even half the week. Tomorrow is a new day, a chance to make a fresh start. So get right back on that exercise-every-day wagon.
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samedi 2 mai 2015
Differences Between Working Out in Your 20s vs. Your 30s
When you hit the 30-year mark, it not only means more candles on your birthday cake than someone in their 20s, but it majorly affects your workouts as well. Give a little nod or chuckle (or shed a little tear) if you can relate to these.
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Summer Prep: Do-Anywhere Bodyweight Circuit
It's time to get stronger and tone up all over. No matter what your Summer goals are, we have a monthlong workout plan to help achieve them. Our Better-Body Challenge will help you conquer burpees and rock your bikini.
The challenge starts with a full-body strength-training workout that will keep you moving for about 40 minutes. Best of all, you don't need any equipment for this workout, so no excuses! Learn the details of the moves, print the workout, then get your sweat on!
Directions: Warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Cool down with five minutes of stretching.
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How to Curb Your Appetite Naturally So You Can Start Losing Weight
If you feel like your appetite has a mind of its own, you're not alone. Taking a look at your habits and revamping your daily rituals can renew your relationship with food and tame your hunger pangs. And of course, the best way to go about this is naturally.
- Drink more water: Plenty of people confuse hunger with dehydration. Keeping your water bottle full all day long will help you keep guzzling the good stuff and steer clear of unnecessary snacking.
- Get moving: Forget the notion that exercise brings your appetite on heavy - it actually decreases your appetite. Just another reason to squeeze in a workout!
- Don't skip breakfast: Hopefully you're well versed on the benefits a solid breakfast brings to the table, but if you're not aware, skipping it can actually undermine your whole day, leaving you to consume more calories later in the day. Getting your metabolism moving earlier will help keep you filled longer.
- Power up with protein: Protein helps you sustain energy and feel bright-eyed and bushy-tailed all day long. If you need some inspiration, look to these low-calorie, high-protein breakfast ideas for delicious inspiration. And remember to keep the lean protein coming for lunch and dinner too.
- Take a teatime: Give your after-meal snacking habit a healthy face-lift. A tasty cup of hot tea will help satisfy your perceived hunger and keep you feeling full.
- Get honest: Do you constantly snack when you're bored or stressed? You're only doing your beautiful bod injustice. Learn how to stop stress eating for good today.
- Eat more regularly: One or two big meals all day is a recipe for disaster. Eating smaller meals more regularly will kick your crazy cravings to the curb.
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The 1 Shift in Your Diet That Will Guarantee Results
For celebrity trainers and hosts of Extreme Weight Loss Chris and Heidi Powell, there's a simple way to change the body instantly and beat belly bloat - just in time for bikini season. It's all about the foods we eat, but more importantly, overeat. If you're consuming too much salt and sugar, a strong core can be covered up by a "layer of water and potentially a layer of fat," Heidi says.
Here is the pair's concrete rule to banish bloat in time for beach season: get sodium intake down to 1,500 milligrams per day, and cut sugar down to 20 grams. Eliminating excessive amounts of these belly-bloating culprits allows your body to naturally shed water weight and reveal all your hard work from the gym. Once you make this shift in your diet, Chris says you'll see an immediate change.
To limit sugar and salt in your diet, cut out processed foods and reach for whole foods instead, like fresh produce and whole grains. And whenever you're purchasing packaged foods from the grocery store, Chris insists that you "take a look at those nutrition labels!" When high percentages of salt and sugar are present, it's a red flag to put the box back on the shelf and walk away. Let these low-sugar breakfast ideas and low-salt recipes serve as your go-to meals before slipping on that bikini.
Products: Suboo swimsuit, Morgenthal Frederics sunglasses
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See Ya, Sciatica: Yoga Poses to Offer Relief
Are you dealing with shooting pains or numbness from sciatica? Discomfort is caused when the sciatic nerve (which runs from the lower spine down the back of each leg) gets pinched. It can be caused by an injury such as a slipped disk or pelvic fracture, pregnancy, or tight muscles in the lower back, hips, and legs. Whether you feel yours at night or after sitting or standing for a long time, relief is just a yoga mat away with these eight poses.
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9 Embarrassing Gym Moments That Happen to Everyone
When you spend a lot of time at the gym working out, embarrassing moments happen. When these things occur, it's important to laugh it off, pick yourself up, and stay on track. Hopefully these are simply memories of the past you can look back on and laugh at - and nothing feels too fresh or painful.
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Around-the-Clock Weight Loss: What to Do Every Hour to Drop Pounds All Day
Losing weight isn't about doing one good thing like going for a run or throwing kale in your smoothie - it's made up of a million healthy choices that you make all day long, every day. Don't view this as a burden; view it as a fun challenge! Every hour is an opportunity to do something that can bring you closer to your weight goal. So tomorrow, when you wake up, here's your around-the-clock guide to feeling slimmer by bedtime.
Source: POPSUGAR Photography / Glen Giffen6 a.m. - Wake up, and sip a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbs and a little protein such as half a banana and a few almonds - eating first thing jump-starts the metabolism. Now go work out! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories throughout the day.
7 a.m. - Do some stretches in the shower. Eat a filling breakfast that includes protein and fiber - at least 10 grams of each. Don't be afraid to fill up on healthy carbs, because enjoying them in the beginning of the day ensures you'll have time to burn them off.
8 a.m. - Make your lunch for later. These lunch-packing tips will help you lose weight.
9 a.m. - Fill your reusable water bottle once you arrive at work. Sip on it throughout the morning, since staying hydrated will prevent hunger pangs.
10 a.m. - Take a break from work to snack on some belly-filling fiber. Keep it under 150 calories like these snacks.
11 a.m. - Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m. - Get moving by going for a walk with a co-worker, bike ride to run an errand, or grab that set of dumbbells under your desk and do these strength-training moves.
Source: POPSUGAR Photography / Jenny Sugar1 p.m. - Eat a healthy lunch that you packed from home that includes low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Enjoy it with nature's calorie-free beverage.
2 p.m. - Take that afternoon meeting for a walk. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories.
3 p.m. - Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since indulging a little can prevent overeating later.
4 p.m. - Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m. - Walk or bike home from work. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m. - Make a low-cal dinner filled with veggies, low-fat protein, and whole grains. Here are some vegetarian options under 300 calories. After dinner is made, put away leftovers before sitting down to eat to prevent going back for unnecessary seconds.
7 p.m. - Brush your teeth while doing this two-minute butt-and-leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
Source: POPSUGAR Studios8 p.m. - If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m. - Get your workout gear ready for tomorrow morning. Slip into your pj's, and do these yoga poses to encourage sleepiness.
10 p.m. - Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
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I Started Saying "No" and Began Losing Weight
Saying "no" has never been my forte. I'm a social creature and a "yes" person. Long before FOMO permeated the pop culture landscape, I hated passing up any enticing invitation for a night out - the phrase "I'll sleep when I'm dead" comes to mind when I think about my first years in San Francisco.
Eventually, I woke up and found myself with a complete lack of energy, a totally shot immune system, and a body I barely recognized. The irony of it all was I was coming up on my one-year anniversary of writing for POPSUGAR Fitness. I was sitting at my desk writing all day and going out (almost) every night from work. I was left with exactly zero time to dedicate to my physical fitness or general wellness. Somewhere in my mind I had worked out this deal: since I was writing about health all day long, I was obviously being healthy. Then, I saw one Instagram proving that this was not the case. Seeing this photographic proof was the push I needed to recommit to a consistent routine, but seeing results was much tougher than I had anticipated. And it wasn't because I wasn't making time to work out; it's because I had to start saying "no" to people I love.
No, I can't eat nachos tonight. No, I can't go to your show at 11 p.m. on Wednesday; I have SoulCycle at 7 a.m. (and then, I work all day). No, I can't stop by the bar, because I don't want to be coaxed into drinking a bunch of Manhattans and wake up hungover and hating life. No, I need to leave early, so I can prep meals for the week and clean my house. No, I am not interested in your cupcake. Well . . . I am interested in your cupcake, but no, no thank you.
If you're new to this whole healthy-living gig, heed my advice, and consider this a warning. There are people you love and love spending time with who will do everything in their power to get in your way. They'll tell you they miss seeing you, ask you to skip a Sunday morning class so you can meet them for brunch, and say everyone keeps asking where you've been hiding. Even after explaining that "no" has become more rampant in my vocabulary because of my health, I still felt like I was letting friends down. Guilt plagued me for some time, but once I started reaping the benefits of all my hard work, the response became easier and more natural. And honestly? It feels really good to put my foot down, take the reins, and do what's best for me.
Don't get me wrong: making time for fun is absolutely essential to live a balanced life, and trust me, I have plenty of fun. But I realized that if I was serious about changing my body and changing my life, it was only going to work if I set healthy boundaries that were on my terms. Sure, there are still weeks I spread myself too thin and nights I stay out way too late, but the vast majority of my time is dedicated to living a healthier, more balanced life - and I've got the results to prove it.
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Want to Lose Weight? Keep These 10 Foods in Your Fridge
If you want to be healthier and lose weight, a fridge makeover may be just what you need. Keeping powerful perishables on hand will help you make a smart choice when you're tired, busy, or just craving junk. Stock up on these 10 foods and watch the pounds melt away.
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Stay Motivated With 100 Fitness Tips
Staying strong and fit takes dedication every single day, so keep these 100 tips in mind to keep you confidently chugging along on that healthy path.
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Get Inspired by These Instagram Snaps From Fit and Healthy Celebs
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 Christy Turlington kicking butt at the London Marathon, to Rumer Willis practicing her moves for Dancing With the Stars, these snaps will motivate you to work out and stay healthy in a fresh, new way this weekend.
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Go Long, Get Fast, Burn Calories: Treadmill Run
Today's workout in our Better-Body Challenge is cardio. This 45-minute workout starts at a slower place, but to keep things interesting, the speed picks up toward the end, making this a negative-split run. It takes a little discipline to start slowly and build speed throughout your workout, but when the time comes to run faster, your body will be ready for the challenge. Doing this type of workout consistently will help increase your overall running speed, too. And we love that 45 minutes of cardio is going to burn some serious calories.
If you are new to running, you can still tackle the negative-split run. Start at a comfortable speed and just increase in the increments and times this plan suggests.
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 | Warmup |
| 5:00-12:00 | 6.0 | 1.0 | |
| 12:00-19:00 | 6.1 | 1.0 | |
| 19:00-26:00 | 6.2 | 1.0 | |
| 26:00-32:00 | 6.3 | 1.0 | |
| 32:00-38:00 | 6.4 | 1.0 | |
| 38:00-41:00 | 6.5 | 1.0 | |
| 41:00-45:00 | 5.5 | 1.0 | Cooldown |
If running isn't your jam, try this 45-minute elliptical workout, or bike, swim, or Zumba - it doesn't matter how you get your heart rate up, just keep moving for three-quarters of an hour.
Beginners: You can do this workout. Start at a pace you are comfortable with, and increase your pace in the increments suggested in the plan.
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400-Calorie Tush-Toning Interval Workout
Running burns an insane amount of calories and also targets your tush and legs, so it's the perfect workout if you're trying to slim down and tone up below the waist. Add hills to your workout and you'll tone your lower body even faster and more effectively.
If you're new to hill work or tend to skip out because running on an incline is challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it's doubly effective. In about 40 minutes, you'll burn over 400 calories!
Set the treadmill incline to one, and after warming up, begin this workout. For each three-minute brisk walking interval, you'll need to raise the incline to 15 percent (or as high as it'll go), and for each 60-second sprinting interval, you'll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.
| Time | Pace | Incline | Calories Burned* |
|---|---|---|---|
| 0:00-5:00 | 4.0 (15 min/mile) | 1 | 20 |
| 5:00-08:00 | 4.0 (15 min/mile) | 15 | 36 |
| 8:00-9:00 | 7.0 (8.5 min/mile) | 1 | 11 |
| 9:00-12:00 | 4.0 | 15 | 36 |
| 12:00-13:00 | 7.0 | 1 | 11 |
| 13:00-16:00 | 4.0 | 15 | 36 |
| 16:00-17:00 | 7.0 | 1 | 11 |
| 17:00-20:00 | 4.0 | 15 | 36 |
| 20:00-21:00 | 7.0 | 1 | 11 |
| 21:00-24:00 | 4.0 | 15 | 36 |
| 24:00-25:00 | 7.0 | 1 | 11 |
| 25:00-28:00 | 4.0 | 15 | 36 |
| 28:00-29:00 | 7.0 | 1 | 11 |
| 29:00-32:00 | 4.0 | 15 | 36 |
| 32:00-33:00 | 7.0 | 1 | 11 |
| 33:00-36:00 | 4.0 | 15 | 36 |
| 36:00-37:00 | 7.0 | 1 | 11 |
| 37:00-42:00 | 4.0 | 1 | 20 |
Total calories burned: 416
*Calories burned calculations are based on a 130-pound woman
Click here for an image-free, printable version of this workout to take with you to the gym.
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Skip the Pastry Case With These Grab-and-Go Breakfasts
It can be easy to convince yourself to go for that buttery croissant in the coffee shop pastry case. After all, it's so convenient, and you're starving! Luckily, these healthier grab-and-go options are almost as convenient and just as delicious. Click through for delicious ideas on how to resist the pastries and start your day right.
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Top 10 Things You Worry About When Working Out
What gives? Getting those endorphins flowing is supposed to reduce stress when we work out, but somehow anxious thoughts seem to sneak in when we're trying to enjoy this time to ourselves. Here are some common things we tend to think and fret over that can get in the way of a good workout.
Crap! Did I Leave the Oven On?
Source: PBSDefinitely don't want to burn down my house for the sake of burning calories.
Are My Boobs Hanging Out?
Source: NBCI knew I should have worn a different sports bra!
When Was This Last Cleaned?
Source: NBCIt's probably better if you don't even think about it.
What's With the Creep in the Corner Ogling Me?
Source: FoxIs My Butt Showing?
Source: FXMaybe low-rise yoga pants weren't a good idea after all.
Will I Ever Look That Ripped?
Source: Carousel ProductionsWhat If I Mess Up and Everyone Sees?
Source: NetflixI Hope I Don't Look Like Her
Source: OxygenI know we're supposed to let loose in Zumba, but there's a fine line.
When Will This Be Over?
Source: AMCDid My Trainer Just Cop a Feel?
Source: FoxUm, that is not my shoulder.
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18 Moves to Terrifically Toned Inner Thighs
A toned inner thigh is a healthy inner thigh - attractive and strong. Show yours some love with these 18 inner-thigh exercises that will keep you feeling confident in shorts, skirts, and swimsuits all Summer long.
- Additional reporting by Leta Shy
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vendredi 1 mai 2015
Paul Mason Continues Amazing Weight-Loss Journey With Skin-Removal Surgery
Paul Mason made headlines in 2010 after the TLC special World's Fattest Man but is now back in the news for continuing his weight-loss journey after already losing over 600 pounds. The 54-year-old man from England underwent gastric bypass surgery at 980 pounds in 2010, but even at his postsurgery weight, Paul felt physically limited by his excess skin. That's why a skin-removal surgery was so important to him, and after years of hoping, that surgery finally happened.*
*Warning: this post contains a graphic image of Paul's skin during surgery.
Source: Rebecca Mountain via YouCaringThe reason Paul's surgery has been widely circulated on the Internet? The New York Times reporter Sarah Lyall was assigned to witness and live tweet the surgery from the operating room at Lenox Hill Hospital in New York. You can follow the process and view more photos there, but one of Sarah's photos, shown below, is of doctors holding some of Paul's excess skin during the operation.
"24 pounds of loose skin," Sarah wrote.
Paul's long-awaited surgery will help him continue to turn his life around and be as active as possible as he works toward his goal weight of 200 pounds. "I'll be glad to take my dog for a walk down the road. I want to start looking for a job and get on with life," Paul told BBC News. The life-changing surgery would not have been possible without Rebecca Mountain, a woman who met Paul online in 2012 - and is now his fiancée. Paul moved from his home in England to be with Rebecca in Orange, MA, and Rebecca raised nearly $5,000 on a fundraising page dedicated to helping "Paul complete his extraordinary journey."
Paul's fiancée has been updating the public about Paul's surgery and recovery through his Facebook page. "The surgery was a success!" she happily shared earlier this week. To help offset the cost of recovery, the couple are accepting donations through Paul's YouCaring fundraising page.
Paul wants to use his experiences to help spread awareness about living a healthy life, no matter when you start. As stated on his website, "Paul is reaching out to those who are struggling with obesity and emotional addiction to food . . . with a desire to change, anyone can turn their life around."
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Don't Waste Calories at a Bar: 5 Low-Calorie Cocktails to Order at Happy Hour
When you're worried about calories, drinking the wrong cocktail can make all the difference. Two drinks out with the girls suddenly turns into a 1,000-calorie night. Vodka sodas are always a safe bet but can get boring quickly. The next time you're out at a bar or restaurant, order one of these cocktails instead - all good and all well under 200 calories!
Source: Corbis Images
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This Hourly Habit Can Benefit Your Health in Surprising Ways
We sit a lot, even though we know it's not good for us. Prolonged sitting (like a normal 9-to-5er is apt to do) can increase the risk of diseases, like diabetes and cancer, as well as death. But a simple change to your daily habits can reduce all of these risks, according to a new study.
The new study, published in the Clinical Journal of the American Society of Nephrology, looked at data for over 3,000 people and found that just two minutes of walking every hour instead of sitting helped mitigate the dangers of prolonged sitting by decreasing your risk of dying by 33 percent.
The bad news: the researchers found that trading two minutes of sitting with two minutes of standing didn't have the same positive effect, although there are still good reasons to stand up for longer periods when you can. In any case, the researchers point out that two minutes of walking every hour really adds up - they estimate that you can burn an extra 400 calories a week by just adding this practice to your day.
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11 Ways to Lose Weight (and Still Have Fun) This Weekend
If you're tired of overdoing it all weekend long and starting from square one on Monday, you're not alone. The good news is you can stick with your healthy game plan, continue to lose weight, and have an awesome weekend. All it takes is a little planning and willpower.
- Eat carbs in the morning: You can have your carbs - and eat them, too! - but try to enjoy them at breakfast or brunch, says trainer Bob Harper. When you eat carbs earlier in the day, "You'll know you'll have time to burn them off," he adds.
- Plan an exercise date: Instead of heading for another meal out, grab a friend and hit up a workout. The time will fly by, you'll spend time together, and you'll be far less likely to bail if your plan is already in place.
- Do restaurant research: Before heading out with friends to a new restaurant, check out your options ahead of time. As you walk through the front door, you should be confident that there's something on the menu for your needs.
- Drink more water: Many people confuse hunger and thirst, so keep your water bottle handy at all times. It will also help you pace yourself at meals, stay healthy, and not overdo it when there's alcohol around, especially if you practice water backing when you're out.
- Go for a long workout: Even squeezing in a quick workout during the week can be rough, so schedule a longer weekend workout. Hit up a hike, go to a 90-minute dance class, or head out for the challenging run you've been putting off.
- Don't hold out for a big meal: When you sit down to a special meal famished, you're far more likely to overeat and overdrink. Not to mention, withholding yourself from the nutrients and calories your body needs for fuel seriously messes with your metabolism.
- Don't overbooze at brunch: When inhibitions are lowered with a few mimosas or Bloody Marys, it's easy to overeat without realizing - and need a nap right after the meal. Linger on a single cocktail throughout the meal; your body will thank you.
- Keep portions in check: There's no reason you can't enjoy favorite foods over the weekend! But if you have a hard time slowing down or pushing the plate away, it's essential to keep portions in control. If you're really craving something, go for a half order or split it with friends.
- Have a before-and-after plan: After you have a big meal or fun night out, set yourself up for success by planning out your workout and healthy meals for the following day. This is the best way to indulge guilt-free.
- Make sleep a priority: Instead of staying up and out late, make sure you're getting (at least) seven hours of shut-eye. Not only does lack of sleep affect your mood, but it also affects your levels of hunger-regulating hormones, which can mess with your weight-loss goals.
- Have some fun! Stress triggers the body to eat more - especially foods high in sugar and fat - so leave plenty of time to relax and unwind. Not only will this help you on your weight-loss journey, but it will also make sure you return to work refreshed.
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10 Critical Lessons I Learned From Having a Binge-Eating Disorder
An inspiring story from YourTango on one woman's personal triumph over her eating disorder.
My self-esteem was at an all-time low. I felt tortured, thought I was a failure, binged and gained weight rapidly. My family worried about my health, and I felt . . . hopeless. It wasn't until my mom staged an intervention that I finally realized I needed help with a problem that I thought was my weight. So, to the Internet I went. I wasn't sure what I was searching for, but I knew it wasn't for conventional weight-loss programs because I'd tried them all before. I ventured into eating-disorder cyberspace and came across Binge-Eating Disorder (BED), which described my behavior perfectly.
The Binge-Eating Disorder Association defines BED as "the most common eating disorder in the United States. An estimated 3.5 percent of women, two percent of men, and 30 to 40 percent of those seeking weight-loss treatments would qualify clinically as victims of Binge-Eating Disorder. The disorder impacts people of all ages (including children and adolescents), races, and levels of education and income. We categorize Binge-Eating Disorder as recurring episodes of binge-eating, feeling out of control while bingeing, and feeling guilt and shame afterward."
Could it be possible that I had an eating disorder? I began calling eating disorder treatment centers, and the phone screenings resulted in a diagnosis of BED and entry into a day-treatment program for five weeks. The first day of treatment was so emotional and scary, but I had an epiphany!
I realized I wasn't a failure because I couldn't lose weight or stick to a weight-loss diet. I actually had a disorder that was hindering me from getting healthy physically and emotionally. You see, binge-eating and being overweight were symptoms of much larger concerns in other areas of my life.
After years of struggling, I began my journey to recovery, and here's what I learned from my BED:
- I used food to cope with difficult feelings resulting from traumas in my childhood, yo-yo dieting deprivation, and a life that was stressful and unfulfilling.
- Recovery from BED is not about losing weight but about creating a normal relationship with food. This was the hardest concept to wrap my head around! A slow, mindful, intuitive, balanced and a nonrestrictive approach to eating is the way to a normal relationship with food.
- Identifying emotions is hard but well worth the effort. I started to find my true self, and I've discovered that I'm pretty awesome just the way I am!
- Weight-loss diets and crash diets don't work.
- No one can recover alone; my BFF from treatment is my lifeline.
- Beating yourself up results in internal bruises that are pretty tough to heal.
- The number on the scale is not the most important thing in life.
- Transformation from an eating disorder is a practice and doesn't happen on a perfect or straight path.
- Do things like eating healthy or exercising because they feel good not because you should.
- Recovery and transformation are possible, and it's possible to heal your relationship with food!
My Binge-Eating Disorder served as a catalyst to change my life completely. I now deal with emotions without using food, which I practice every day, I left my job and am pursuing my passion of helping others overcome emotional eating issues. I moved south where the gray days of Winter turned into yellow, sunny ones. My relationships are better, and I've learned how to live life without binge-eating.
Recovering from my eating disorder was a roller-coaster ride filled with tears, laughter, amazing women, supportive family, profound realizations, deep soul-searching, joy, and success, and I wouldn't change a thing about it.
More From YourTango:
5 Ways to Own Your Hot, Sexy Self
5 Ways to Get Out of a Funk in Less Than 24 Hours
The Exact Amount of Time to Spend in the Gym For a Longer Life
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Brighten Up and Get Outside With Our May Must Haves
Warmer temperatures have finally arrived all over the country, making it the best time to transition your workout routine to the outdoors so you can start enjoying the sunshine! We're kicking off our Better-Body Challenge to get you strong, toned, and lean in just 31 days, while gearing up with new, fresh goods to make this month our healthiest yet. Check out all the new fitness and healthy-living products we're excited about this May.
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Mae Whitman and Nicole Richie to Star in 2 New POPSUGAR Shows
Are you ready to laugh? Good! We have two new shows to help. At the Digital NewFronts in NYC this week, POPSUGAR announced a whole slate of video content, including two scripted comedies starring Mae Whitman and Nicole Richie. In All My Friends Are Getting Married, Mae will play Chloe, a single 20-something who is up against a Summer of six bachelorette parties. Sound familiar? And in the second season of the critically acclaimed workplace comedy Seriously Distracted, the women of Le Grande PR are getting a new boss: Nicole Richie. She'll be taking the reins from Amy Sedaris, who starred in season one.
In addition to all our already successful food, fitness, and entertainment franchises, which will be coming back, we're also partnering with our favorite girl crushes. YouTube wonder Ingrid Nilsen will head up Ingrid Dishes. In each episode she will whip up a delicious meal alongside musicians, influencers, and fans, while having an intimate conversation. We're also excited about Hannahgram with fashion influencer Hannah Bronfman, Upstaged with home stager Cheryl Eisen, and Knock Knock with designer Rachel Antonoff. And for all you foodies, we have another new series, Eat, Sleep, Repeat, with food adventurer Eden Grinshpan.
Check out the scene from the NewFront celebration put on by POPSUGAR and Adweek. Bleachers totally rocked it.
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The Alarming Reason You Need to Quit Sugar Drinks For Good
- This study about sugar drinks might be the wake-up call you need - Real Simple
- 5 easy dinners that will help you lose 5 pounds - Women's Health
- Meet your new french-fry alternative: baked avocado fries - Cooking Light
- 10 ways to make working out in the morning easier - Self
- 25 inspirational fitness quotes guaranteed to make you work harder - Shape
- 9 benefits of using free weights - Fitness
- 25 ways to run faster - Greatist
- Healthy oatmeal that tastes like cookies (really) - POPSUGAR Food
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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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12 No-Cook Breakfasts That Support Your Weight-Loss Goals
If you can't seem to set aside the extra time to cook breakfast in the morning, these no-cook recipes will change your life. Light, delicious, and easy to throw together, all of the following sweet and savory options come together in under two minutes. With these quick recipes under your belt, you'll never have to skip breakfast again!
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Your 5K Playlist: 8-Minute Mile
The right soundtrack keeps you motivated during any race. If you currently run an eight-minute mile, each of these tunes is the perfect pace - 170 bpm - to help you keep time during your next 5K. The indie-heavy playlist also offers a taste of rap and classic rock, but the most important thing is that every pick is powerful and upbeat. Subscribe to the Spotify playlist, then keep reading for the full list of tracks.
- "Swept Inside" - Future Islands
- "Not Fair" - Lily Allen
- "The Golden Age" - The Asteroids Galaxy Tour
- "Too Too Too Fast" - Ra Ra Riot
- "Good Life" - Kanye West featuring T-Pain
- "Let's Build a Home" - The White Stripes
- "Runnin' Down a Dream" - Tom Petty
Remember, you will need to download the free Spotify software or app to listen to our playlists.
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Photos of Victoria's Secret Angels Sweating It Out Will Inspire You to Do the Same
Yes, the Victoria's Secret Angels are genetically blessed, but they also work hard to maintain their health and killer physiques. From veteran favorites like Adriana Lima and Candice Swanepoel to the 10 newest Angels announced this week, all the models live healthy lifestyles, and they love to share their snaps! Check out all the times the Angels motivated us to stay fit, and then try the Victoria's Secret 10-minute fat-blasting circuit - it's the perfect no-equipment workout that'll whip you into shape.
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You'll Feel as Strong as a Superhero After Doing This Workout
Just in time for this weekend's big opening of Avengers: Age of Ultron is a workout to make you feel like your best and strongest self. We love that it only requires a set of dumbbells and can be done anywhere. The results? Definitely worthy of superhero status! "This is a great functional workout that challenges your body from head to toe," says Tom Holland, Bowflex Fitness Advisor, MS, CSCS, and exercise physiologist. "It not only strengthens, but torches significant calories as well." All things we love to hear.
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The Workout Gear You Should Be Splurging On
When it comes to your exercise clothes, there are ways to splurge and ways to save. But even if you don't have unlimited funds to spend on an outfit you just use to sweat in, spend wisely and strategically by at least investing extra money in these three pieces.
Your sports bra: Besides the discomfort of having a bra that doesn't fit or support you, regularly exercising in the wrong sports bra can lead to breast damage (they're moving in a figure-eight pattern, after all!), so make sure your bra is getting the job done by finding a brand and style that gives you ample coverage and support, especially during high-impact exercises. Here's how to pick the right sports bra for you, whether you're small-chested or well-endowed.
Your shoes: Your feet are doing a lot of work while you exercise, especially if you run, so make sure you are getting the right pair to support your arches and ankles and giving your toes enough room to move. It's not just about investing in an expensive pair, however: you should buy your shoes based on your exercise - whether it's hiking, running, or a cardio class. For example, while you can run in any kind of shoe, buying a pair that's not made for running can lead to overuse injuries. To start, we've got a video on how to pick the right running shoe for you.
Your pants: It's not that less expensive pairs of exercise pants are bad - they're affordable and usually fit well, and you can collect a bunch to keep them in rotation. It's just that cheaper pants tend to lose shape, pill, and fade much faster than a better constructed, more expensive pair. Plus, quality exercise pants tend to have little details, like strategically placed venting or tiny pockets to hold your house keys, which can help your performance while you work out. Depending on your needs, you may want to splurge on a high-quality pair or two - or you may find a more affordable option that works well for you.
When it comes to saving on your gear, go for tops and tanks that don't break the bank. Just be sure to look for gear made from technical fabric - there's nothing worse than dealing with a sweat-drenched cotton tank after an intense workout.
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The No. 1 Way Your Partner Is Helping (or Hurting) Your Fitness
It's no surprise that having a fit partner-in-crime helps when committing to a new workout routine - but this new study explains it especially helps if that person is your literal partner. Research conducted at Tel Aviv University found that when one spouse improves his or her exercise routine, the other spouse is up to 70 percent more likely to be healthier.
Researchers examined records from a study that followed 3,261 couples, first at an initial medical visit and then at a follow-up visit six years later. At each visit, researchers asked the pairs about their physical activity levels to determine whether they met the physical activity guidelines for Americans: a minimum of 150 minutes per week of moderate-intensity aerobic exercise or at least 75 minutes of vigorous-intensity exercise per week. During the first visit, 45 percent of husbands and 33 percent of wives met the recommendations. When they revisited these couples year later, researchers found that when a wife met these recommendations at the first visit, her husband was 70 percent more likely to meet them at the next visit. Likewise, when a husband met recommended exercise levels, his wife was 40 percent more likely to meet the levels at the follow-up visit.
Tel Aviv University researcher Dr. Silvia Koton explained, "It was well known that spouses exhibit similar risky behaviors like smoking and drinking, but it wasn't clear how an individual's level of physical activity was influenced by changes in his or her spouse's level of physical activity . . . our study tells us that spouses can have a positive impact on one another in terms of staying fit and healthy over time."
A major takeaway from these findings for couples out there? To really make your new routine stick, you might consider training with each other. Here are some couple workout ideas to get your SO sweating by your side.
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jeudi 30 avril 2015
4 Ways I Trick Myself Into 4 Workouts a Week
This Winter I fell off the fitness train. Big time. I could tell you all the excuses that kept me from my workouts: my treadmill was broken (OK, so just the readout didn't work), it was way too cold to run or ski outside (holy crap, those -10 degree days were insane!), or that I was too busy baking to make it to my favorite hot yoga classes. Excuses, excuses! Really the reason was that with a full-time job, taking care of my family and all those household chores, it seemed impossible (and exhausting!) to squeeze workouts in.
It was time to get real. I mean an hour during the day doesn't just fall into your lap! If I wanted workouts to happen, I had to make them a priority, and for me, that meant penciling them into my schedule so they were as important as any of the other appointments I had on my calendar. Here's how I was able to trick myself into getting in four workouts a week.
I Finally Said Yes
A running buddy's relay partner for an upcoming marathon had to back out because of an injury, and she was desperate for a new partner. In my 15 years of running, the only race I've ever done was a 5K, so I said, "What the hell?" Knowing I have to be ready to run 13.1 miles by the end of my training sure makes fitting in those weekly workouts nonnegotiable. The other day I woke up to 36 degrees and flurries. Normally I would have said "F that!," but I knew I had to work on hills that day. Then a week later, I did a five-miler in the rain. I hated pretty much every step, being pelted with drop in my eyes, but afterward, I was damn proud of myself. And it felt good writing it down in bright orange on my calendar (another little motivating trick).
The Alarm Is Set
The time change was crucial in getting my workouts in, and I'm taking advantage of the early morning light. Three times a week, I set my alarm for 5:45 a.m., and without even thinking, I slip on my workout clothes that I've laid out the night before, eat half a banana with some water, and get outside for a run. I'm not going to lie - in the beginning, it felt like torture, pulling myself from my warm blanket cocoon, but within five or 10 minutes of my workout, I was totally into it and loving the quiet serenity of my still-sleeping neighborhood. Now when the alarm goes off, I can't ignore it. Even if I want to sleep in, I can't. My brain wakes up, my dog, Reuben, wags his tail excitedly, and I know I can't let myself or him down.
Sundays Are My Day
I've been teaching yoga classes on and off since 1999, but after two pregnancies and mommyhood in full force, it was a little too much to keep up with. I finally committed to Sundays at 9 a.m., and since I demonstrate the poses while I teach and I get to pick what we work on, I get in a great practice. My hubby watches the kids, and my friends come to the class, so it's something I look forward to every week. And because I'm the teacher, skipping out is not an option.
It's All About the Gear, Baby
Jewelry, expensive shoes and clothes, vacations - those aren't my thing. But splurging on new fitness gear? Now that really gets me excited. After every workout, I put a dollar in a jar ($5 for superlong workouts). Then every month or so I empty the jar and get a new top, a pair of capris, or a pair of kicks. And this Summer, I may add a mountain bike or GPS watch to my fitness gear family. On a day-to-day basis, the gear inspires me because I'm psyched to try it out. And with more expensive gear, I want to get my money's worth, so that motivates me too. Getting new gear is the best healthy reward! I work out, then I get new gear, which in turn gets me excited for more working out, and the cycle keeps going and going.
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Workout Mistakes That Prevent Weight Loss
If you're trying to lose weight, burning calories through exercise is key. But if you're not burning enough, then you won't see the scale budge. If this sounds familiar, keep reading to learn what you might be doing wrong when it comes to burning calories.
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Not Just For Smearing! Ingenious Ways to Use Nut Butter
Whether you make your own nut butter or buy it in a jar, it's not just for smothering on a piece of warm toast. Check out these creative ways to reap the benefits of the protein, fiber, and healthy fats nut butters offer. Feel free to use your favorite nut butter made from almonds, peanuts, cashews, or sunflower seeds.
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With This Plan, You Only Need 2 Months to Go From Walker to Runner
A runner isn't born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.
This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.
Here's a printable version of this workout you can take to the gym or share with your friends.
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Get Ready For Summer With 7 Calorie-Blasting Moves
- These 7 quick exercises tighten and tone - Fitness
- 56 healthy ways to eat more blueberries - Greatist
- Lighten up your egg salad sandwich with avocado - Cooking Light
- This is what top trainers really eat before a workout - Self
- 3 tips for the best smoothie ever - Real Simple
- Why it's OK to work out at a lower intensity - Shape
- Will doing workouts that are twice as long double your results? - Women's Health
- 12 superfoods that relieve stress - Health
- This is why green bell peppers are cheaper than red - POPSUGAR Food
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The Magic Number to Remember on Your Cheat Day
According to Chris and Heidi Powell, the celebrity-trainer power couple on the ABC show Extreme Weight Loss, "Anytime you deprive yourself of food, or of anything, all you want is what you can't have!" This is one of the major reasons that cheat days - or what the Powells prefer to call "reward days" - are built into their clients' weight-loss plans.
While these indulgent days can be part of a healthy weight-loss plan, the Powells don't recommend a calorie free-for-all at breakfast, lunch, and dinner! The magic number for Heidi and Chris is 1,000. One day a week, many of the Powells' clients are allowed to have "up to 1,000 extra calories of whatever kind of food they want." This reward helps clients "stick to the plan for a longer period of time and see results forever." Heidi and Chris believe these rewards are essential so we never feel guilt when we indulge; when guilt is eliminated, dieters can make a permanent shift and reshape old habits.
There is one limitation: the 1,000-calorie reward cannot be a trigger food. You know, those foods that easily lead to an out-of-control or out-of-body overeating experience. Trigger foods tend to be calorie-dense, sugar-rich, and carb-heavy, and it's important to recognize which foods trigger you in this way. The couple recommends their clients stay away from the foods that lead to the "slippery slope" of overeating, since they "put you in a state where you can't control yourself." Once you're aware (and steer clear) of the foods that affect you in this way, those 1,000 calories are up for grabs!
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Summer Refreshment: 18 Cucumber Recipes to Beat the Heat
Cucumbers don't just hydrate - there's more to this nutritious treat. Cucumbers are a good source of vitamin C and fiber, not to mention silica, which is responsible for healthy tissue, bones, and skin. Luckily, Summer is the perfect time to enjoy this refreshing veggie. Check out these 18 cucumber recipes that will help you beat the heat!
- Additional reporting by Aemilia Madden
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