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.
jeudi 9 juillet 2015
7 Reasons Serena Williams Is Already a Winner to Us
We're throwing objectivity out of the window by saying loud and proud that when the dust settles, we hope that it's Serena Williams walking away with the 2015 Wimbledon championship. Her talent as an athlete is indisputable - amongst those playing today, Serena holds the most major singles, doubles, and mixed doubles titles. But as you're sure to see why, our love for Serena goes well beyond her on-court prowess.
- Additional reporting by Leta Shy
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7 Ways to Run Like a Pro
For some, running is a fun pastime; for others, it's a tiresome necessity. But no matter where you fall on the running spectrum, if you're striving to become better, then here are seven things you can do to become a better runner.
- Keep it consistent: If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program (like this 5K training schedule) to track your progress; you'll be able to see how much your hard work has paid off.
- Learn proper form: It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs. Find out how the rest of your body should be with our running-form checklist.
- Dress the part: There's no need to invest in anything fancy, but be sure to spend wisely. The perfect pair of shoes can be the difference between feeling sluggish and being light on your feet, and it can also help prevent injuries. Whether you need a full-support shoe or want in on the minimalist shoe trend, watch our video for tips on how to pick a running shoe.
- Fuel right: Running on an empty stomach can keep you from having the right amount of energy, but eating too much can lead to cramping. Look for a small snack containing carbs and protein for sustained energy. Timing is everything, however; if you're rushing out the door and haven't eaten anything, then go for something with 15 grams of easily digestible carbs (like a slice of white bread). Read more about the best foods to eat before a workout (and when to eat them) here.
- Drink water: Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout, and watch for these signs of dehydration during your run.
- Have a plan: It's not all about consistency; you should also keep your body challenged. Running outside instead of just on the treadmill, for example, builds your muscle to help increase speed and endurance, as does incorporating high-intensity intervals. And techniques like negative splits will help improve your overall mile time as well. Plan on doing these types of runs for the majority of your workouts if you're trying to increase your mileage or time, but be sure to incorporate easy runs into your weekly plan as well.
- Do more than run: Don't limit yourself to improving your pace just while you're on the road. There are many things you can do when you aren't running that can help you, like stretching after every run, strength training regularly, and getting enough sleep. Find out more about what you can do to be a better runner (without running) here.
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Take This Quick Yoga Break For a Better Afternoon
When an afternoon feels stressful, yoga is some of the best medicine! You don't need to step out for an hour or 90 minutes to reap yoga's amazing benefits. This quick midday session will help you calm down, get focused, and amp up your energy. It's one of the best things you can do for your body when there's just 15 minutes to spare.
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mercredi 8 juillet 2015
A Look at All the Tennis Greats That Drake Is Meeting at Wimbledon
Wimbledon is in full swing, and if all goes our way, we'll be celebrating a big win from Serena Williams tomorrow, which puts her straight into the finals. While we can't be there to cheer Serena on, Drake has been holding court in her guest box this week - and meeting plenty of tennis greats along the way. Check out a behind-the-scenes look at the world's oldest tennis tournament, as told by Drake's personal snaps.
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The Simple Trainer Advice That's Helped Me Stick to My Diet
Ever since my time at Women's Strength Nation with celebrity trainer Holly Perkins, there's one tip that has been playing on a loop in my brain. So often, people start making healthier lifestyle choices with weight loss in mind and wonder what gives - when will this work pay off on the scale? According to Holly, and what she's seen with her clients, when it comes down to seeing physical, tangible results from your weight-loss program, "what you look like or feel like today is a reflection of what you did 10 days ago." Great news! It doesn't take months and months to see a real difference, but it's also important to not get discouraged when the scale doesn't tip overnight.
Just like making the shift to healthier lifestyle habits, it's equally important to remember that negative choices don't bring about instantaneous change in the form of weight gain. Sure, you may feel bloated or sluggish from all that pizza you ate last night, but one meal is not enough to cancel out hard work. Whenever I've put back on weight, it's never been because of a night out or one cupcake - it's because I've been indulging for an extended period of time. It's only after a few weeks that I'm able to recognize what my previous actions have done to my body. And this is where Holly's tip has helped me alter my propensity to yo-yo back and forth between healthy and unhealthy habits.
Just remembering that real change takes time can help me calm down, take a few deep breaths, check in, and make a smarter, more compassionate decision for my future self. More often than not, this translates to me realizing that I'm not hungry. This tip may sound obvious, but just as a series of steps in the right direction will turn into a positive and powerful leap I can feel in my clothes and see on the scale, it's important to remember that the slippery slope of overeating will eventually creep up on me, too.
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18 Satisfying Salads You Should Try For Dinner
If you're trying to lose weight, it's inevitable: salads are going to be part of your life. But salads don't have to be sad, bland, or boring! With these 18 recipes hand-picked for the evening hours, your meal can be delicious, nutritious, and filling; that means there's no need to head back to the fridge a few hours later. Each of these recipes offers the right mix of protein, fat, and carbs to keep you satisfied and happy at dinner.
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Being Single Could Be Fueling Healthier Habits
- Being single could actually make you healthier - Self
- What you should know about a diet plan that fakes intermittent fasting - Shape
- Another scientifically backed reason to take that afternoon nap - Real Simple
- Kate Hudson's ab-sculpting secrets - Health
- A nutritionist-approved vending machine guide - Women's Health
- Fight hunger for longer with these 12 filling foods - Cooking Light
- The calorie-free way to celebrate your love for chocolate - POPSUGAR Beauty
- Why certain fats are the best type of brain food - Greatist
- Make the most of commercial breaks with these 9 quick exercises - Fitness
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The 10 Best Body-Positive Quotes From ESPN's Naked Athletes
The annual ESPN The Magazine Body Issue celebrates athletes of every shape and size, and we love that the athletes are willing to bare it all - not just their muscled physiques (not that we're complaining!), but their honesty about the insecurities anyone can face, even the fittest among us. Read on for our favorite body-positive quotes from 2015's crop of in-the-buff athletes, then be sure and look out for the Body Issue, which hits newsstands Friday.
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Your 4-Minute Total-Body HIIT Workout
This fast, no-equipment workout from Self is perfect for the busy days of Summer!
Summer is in full swing, so we totally get that you'd rather be enjoying drinks on a rooftop while watching the sunset with your pals instead of heading to the gym after work. Our solution: a fast and furious, no-equipment-required high-intensity interval training (HIIT) workout. When your schedule is packed, HIIT workouts are ideal because training at a higher intensity leads to the afterburn effect (where your body keeps burning calories even after you stopped exercising-read more about that here). "Ask yourself, 'When do I have the most amount of energy?' and try to schedule your workout around that time," suggests Ashley Borden, celebrity trainer and spokeswoman of Motrin's Make It Happen Weekends campaign.
To get started, warm-up for a couple minutes with jumping jacks and high knees. Then, perform each exercise below for 40 seconds, aiming to complete as many reps as possible. Rest for 20 seconds then move on to the next exercise. The circuit only takes four minutes, but for the best results, repeat the entire set a total of five times.
1. Reverse Lunges
Stand with feet shoulder-width apart and hands resting behind head, keeping elbows wide. Step right leg back two to three feet and bend both knees, lowering so left thigh is parallel to floor. Push through left heel to stand and return right leg to start. Reverse the movement, stepping back with left foot. Continue alternating sides.
2. Squat Thrusts
Begin in a standing position. Place hands on floor in front of you and jump legs back into a plank position. Hop feet forward, landing just outside hands. Jump up, reaching arms towards ceiling and immediately lower into the next rep.
3. Speed Skaters
Stand on right foot with right knee slightly bent and left leg lifted off floor. Take a wide jump to left, landing on left foot and swinging right leg behind left. Reverse the movement, landing on right foot. Continue alternating sides.
4. Bicycle Crunches
Lie faceup and place hands behind head. Raise legs to tabletop position. Lift head and shoulders off floor and twist torso to right, bringing left elbow to meet right knee, and extend left leg out at a 45-degree angle. Return through center and repeat on the opposite leg. Continue alternating sides.
More from SELF.com:
- Score a Sexier Back With These 4 Moves
- Easy and Delicious Baked Avocado Eggs
- Get #UpNOut With This Quick Morning Workout
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Is It Worth That Many Burpees?
We all need to indulge a little and satisfy our cravings, but sometimes when you try to eat a tiny square of dark chocolate, you end up inhaling the entire bar! Now imagine if instead of calorie counts on labels, packages or menus listed the number of burpees it took to work off a serving. Yikes! Out of extreme curiosity, I did the legwork and figured it out for you. Don't hate me. As downright depressing as it is to see the amounts, it might make you think twice before grabbing another slice of pizza.
Let's say that for one minute of basic burpees done correctly (most people do between 10 and 20), it burns an average of 10 calories. Check out the stats below. They're not meant to make you cry cringe but are just good to keep in the back of your mind if you're trying to lose weight.
- Slice of pepperoni pizza (298 calories): 30 minutes of burpees
- Cheeseburger (423 calories): 42 minutes and 20 seconds of burpees
- Medium-sized McDonald's french fries (380 calories): 38 minutes of burpees
- Grilled cheese (580 calories): 58 minutes of burpees
- Homemade chocolate chip cookie (89 calories): 9 minutes of burpees
- Red velvet cupcake (496 calories): 50 minutes of burpees
- Half a cup of vanilla ice cream (230 calories): 23 minutes of burpees
- Half a bar of dark chocolate (300 calories): 30 minutes of burpees
- 5-ounce glass of red wine (115 calories): 11 minutes and 30 seconds of burpees
- 12-ounce bottle of beer (150 calories): 15 minutes of burpees
- 12-ounce can of Coca-Cola (143 calories): 14 minutes and 20 seconds of burpees
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A Quick Full-Body Workout - No Equipment, No Excuses
This quick, full-body workout is part of our No-Excuses Workout Challenge, helping you stay fit no matter where you are. With no equipment needed to work your entire body, there really are no excuses. Plus, it's short! This workout, including warmup and cooldown, takes between 20 and 30 minutes. It all depends on how much rest time you take between circuits.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.
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How to Skip the Postlunch Food Coma
Lunchtime rolls around, you sit and eat, and within 20 minutes, your energy levels begin to fade and you have to fight to concentrate and keep your eyes open. There are a few reasons you feel tired or sluggish after lunch, but with a few changes, you'll start feeling completely energized and pumped.
Eat This
Food that are high on the glycemic index (carbs that raise your blood sugar levels) are big no-nos as the glucose in these foods gets quickly released, causing insulin levels to spike. They may initially make you feel hyped up and energetic, but when the sugar leaves your bloodstream, you'll experience that oh-so-familiar energy crash. Foods that are high in the glycemic index include processed foods and foods made with refined carbs like white bread, pasta, white rice, bagels, low-fiber cereals, crackers and pretzels, baked goods, as well as instant oatmeal, russet and sweet potatoes, juice, soda, and surprisingly, dates, melons, pineapple, raisins, and bananas.
It's best to skip the white bread sandwiches, wraps, and pasta altogether and go for whole-grain bread or actual whole grains like quinoa or barley, or if you do eat them, be sure they're paired with protein (20 to 30 grams) and the good carbs (50 to 65 grams total carbs) and fiber (eight grams or more) found in veggies and fruits. Here are some perfect lunch ideas.
- Hummus and veggie sandwich on sprouted whole-grain bread with a medium apple: 430 calories, 69.2 grams carbs, 16.8 grams fiber, 12.9 grams protein
- Roasted sweet potato, black bean, and quinoa salad: 484 calories, 63.5 grams carbs, 12.6 grams fiber, 15.8 grams protein
- Baby kale sesame chicken salad with half a cup of blueberries: 456 calories, 69.9 grams carbs, 10.8 grams fiber, 30.3 grams protein
- Veggie burrito bowl with nine salted cashews: 466 calories, 62.9 grams carbs, 11.1 grams fiber, 24.1 grams protein
- Maple-cumin tofu with farro: 381 calories, 62.4 grams carbs, 11.4 grams fiber, 18.3 grams protein
- Butternut squash lentil soup with a medium pear: 356 calories, 68.2 grams carbs, 22.5 grams fiber, 18 grams protein
- Lemon-soy edamame barley bowl: 541 calories, 62.4 grams carbs, 14.5 grams fiber, 21.9 grams protein
- Strawberry banana spinach smoothie and 12 raw almonds: 414 calories, 48.1 grams carbs, 10.4 grams fiber, 19.2 grams protein
- Grilled chicken (or tofu), beet, apple, spinach salad: 460 calories, 39.4 grams carbs, 8.3 grams fiber, 34.3 grams protein
- Mexican tempeh quinoa salad with one cup of raspberries: 417 calories, 60 grams carbs, 17.8 grams fiber, 18.9 grams protein
Be Mindful of This
Remember Thanksgiving? It's not just the turkey that makes you feel tired - it's the fact that you've probably eaten two (or more!) meals worth of food at one sitting. Keep lunch to between 400 and 500 calories and your body won't get overtired from working overtime to digest hundreds of extra calories at once. Drink water or seltzer instead of soda to save 100 calories, choose real fruit over fruit juice for added fiber, and don't forget about the extras like that slice of cheese you added to your sammy, that bag of chips, and the postlunch Starbucks latte or cookie - those count too!
Do This
Digesting your meal takes energy, so help things along by taking a short walk 15 minutes after your meal. Studies show that a postmeal stroll not only improves digestion, but also helps clear glucose from the bloodstream, lowering postmeal blood sugar levels. It doesn't take much; 15 to 20 minutes is enough. You can take a brief walk to a park or cafe, enjoy your lunch, and then walk back. Plus the endorphins released from a little burst of exercise can also help clear your head and make you feel more energized.
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mardi 7 juillet 2015
9 Recipes That Put the Joy in Almonds
Almonds, with a dose of protein, iron, and calcium - what's there not to like? Whether you're seeking sweets or a snack, there are numerous ways you can ditch the peanuts and go nuts with almonds. Here are nine recipes to show you how!
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We Can All Learn Something From This Old Navy Shopper's Response to Fat Shaming
When Rachel Taylor walked into Old Navy last week, she was just shopping around like any American woman looking for the perfect patriotic garb for the Fourth of July. After an unfortunate event with fellow shoppers left her in tears, Rachel fought back and shared her experience on Facebook:
Old Navy, thank you for having adorable clothes for all shapes & sizes. I'd like to tell you the story behind this tank top and why I'll be rocking it tomorrow for July 4th.
Today I was shopping in Old Navy, standing in between a teenage girl and her mom. The girl picked up a plus-size tank top, showed it to her mom and said, "Look! Me and So-and-so can fit in this tank top!" Her mom laughed and said, "Yeah, you could! That thing is huge!"
I couldn't help it; I started crying. I guess the girl and her mom walked away. I have no idea. My husband walked me out of the store to the car. I sat in the car crying for a long time but eventually went back inside to finish my shopping.
I ended up buying that tank top because, it turns out, I look fierce in it!
Be kind. Think about others before you speak. And if someone hurts you, you have to move on.
We are so moved by Rachel's bravery and positive attitude. Everyone deserves to feel as "fierce" as Rachel does in her new tank, and her story is a great reminder to be sensitive, treat others with respect, and greet yourself in the mirror with kind eyes, regardless of the size you rock.
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Zumba's Dance Routine For Fifth Harmony's "Worth It" Is Too Good Not to Try
Every time you hear "Worth It" by Fifth Harmony, you just want to start dancing, right? (If you haven't heard it, listen now, and you'll want to.) If you're anything like me, you need a little help in the choreography department, so you'll be happy to know that Zumba created a workout routine set to the new song. The pop group stopped by Zumba's home office and met with the company's founder, Beto Perez, to hang out and show off their dance skills. A new Zumba routine + one of the catchiest new songs = the perfect dose of workout inspiration. Check out the dance routine above and see a behind-the-scenes clip of the girls' fun visit below, and then get excited for your next Zumba class - or try this routine at home!
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You Won't Be Able to Stop Eating These Roasted Maple Cinnamon Almonds
These roasted maple cinnamon almonds from POPSUGAR reader CheesePlease make a perfect healthy snack or party appetizer that you'll want to have on hand at all times.
Make ordinary almonds extraordinary! These are easy to make and excellent for snacking! For the recipe, visit my blog Cheese Please.
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Stressed Out? This Breathing Trick Can Help to Instantly Relieve Anxiety
Plagued by anxiety night after night? Relying on over-the-counter meds? Just not getting the seven hours your body requires? If any of this sounds all too familiar, this breathing trick will help you get to bed sooner - no prescriptions required.
The exercise is called the 4-7-8 technique, and Dr. Andrew Weil calls it a "natural tranquilizer for the nervous system." Study after study has linked meditation to lowered stress levels, and this easy-to-follow exercise will help you reap some of the de-stressing benefits that come along with consistent meditation practice.
Beyond bedtime, Dr. Weil recommends performing this exercise whenever dealing with a stressful situation. The next time you can't curb sugar cravings, get into a fight with your partner, or can't hit the hay because you're overwhelmed, try it out for yourself. You'll start feeling more relaxed immediately. Here's how to do it:
- Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat three more times for a total of four cycles.
For more explanation, plus a video tutorial, check out this video:
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vendredi 3 juillet 2015
This Is How Your Face Changes After 30 Days of Drinking Water
We've all been told before to drink more water, but maybe it hasn't stuck with us just yet. From our friends at YourTango, see how 30 days of drinking water changed Sarah Smith's face. You may want a drink after this!
WOW - what a difference.
We're told over and over again about how good water is for us. You've probably heard the "8 cups of water a day" rule, but let's face it: that's tough when you have delicious soda and coffee and whatever else tempting you everywhere you go.
So, where can we find the motivation to drink wisely? This woman's before and after photos might just do the trick.
A 42-year-old woman named Sarah Smith wasn't drinking enough water, and decided to do something about it. After drinking three liters of water a day for 28 days, she shared her amazing results:
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jeudi 2 juillet 2015
From Ranch to Hummus: Healthy Dip Recipes
It's not really a party until the dip shows up. Good with veggies, fruit, and pita bread, the sheer variety of dips makes them an easy crowd-pleaser. If you've got a party coming up and want to get crazy with the dip but also want to keep calories and fat down, we've got 24 recipes for you to make!
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5 Minutes to a Sexy Back and 6-Pack Abs
Having a strong and stable core is essential for every activity from standing to running, from swimming to dancing. This five-minute workout targets the front and back of your body, to create a sleek and balanced torso. Plus, it will help improve your posture, which has endless benefits as well, like looking thinner and decreasing back pain. Talk about a win-win.
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The 10 People You Hate When Trying to Lose Weight
Whether your hanger just makes you supercranky or your plummeting blood sugar levels are making you more sensitive, if you're trying to lose weight - and you want to stay on that path - it's best to steer clear of these people.
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WTF Is Going on at These Gyms?
Most gym days are pretty uneventful. You get in, get out, and repeat. But then some days you see someone doing something that makes you say, "WTF?!" On days when you're just not feeling the gym, just think that you might catch one of these people, and it's sure to motivate your butt off the couch. Note that the language in some of these videos makes them NSFW.
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True Life: I Went to Pure Barre and It Was Effing Miserable
Anyone who has attended a barre workout knows making it through an hour-long session is no easy feat. But what about those big, muscly dudes at the gym who claim to be in tip-top shape; how would they feel after 60 minutes of lifts and tucks? Read on to hear all about Matt Borucki of Dude's Digest and his first experience at a barre class. We have a feeling this guy is going to walk out of that studio saying, "What the tuck just happened?"
Source: Instagram user pure_barre
My fiancée goes to Pure Barre five times a week, apparently to look better than she already does (not possible). If you're not familiar with Pure Barre, it's basically a chick cult, which also includes a workout session where you use a barre to perform isometric movements. She comes home and talks about how "hard" class was. I pretend like I'm listening, because that's what good fiancés do, but really I'm laughing on the inside.
Last week she tells me Pure Barre is having a "Bring the Men" session, and she wants to bring me to class with her. I was knee-deep in a Destiny Crucible match, and as all men know, when your girl asks you if you want do something while you're gaming you simply respond with "yes" and hope she forgets because you will. Well let me tell you something, she didn't forget. She literally brought it up once an hour since her proposal.
I immediately regret this decision, not because the class will be hard, which it won't be because I'm a superior athlete, but because GameStop called to tell me I can pick up the video game I pre-ordered at 9 p.m. on Monday, which happens to be the same time as class. I turn this into a bargaining chip to get some unobstructed gaming time in. I'll go to class, if we go pick up the game afterwards. She responded with "yes" so quickly you would have thought I volunteered to pay for her wedding dress.
Usually when I'm doing some sort of athletic activity: brisk jog, flag football, looking for stray cats in the neighborhood to collect reward money, I get mentally focused. I didn't do any of this. Not only that but I walked into this class with my d*ck so far out I wanted people to think I was the god damn instructor. Much to my surprise, I wasn't the only male who got duped into coming to class. There are five other couples in class with us.
Upon entering we need to collect three items for class: some resistance bands, two dumb-bells, and a ball I recognize from high school dodge-ball that I used to pelt the nerds in the face with. Not sure if they are on a budget or what, but they don't have the 60 pound dumb-bells I'm accustomed to, only increments less than five. They'll do I guess.
So we go take our positions and the instructor starts playing some progressive and trance vibes, i.e. 128 to 140 BPM sh*t. I'm really getting into it now. The fun is short-lived though. We start moving. We start moving fast. I was expecting some type of warmup but no. My fiancee is firing on all cylinders. She's a natural. I on the other hand look ridiculous. You could compare my success rate in these coordination exercises to a paraplegic trying to roller-blade. Little did I know that the next 55 minutes would be the worst of my adult life.
We lay on the floor and start with aerobics. The "instructor" is "instructing" me to contort my body in ways God never intended it to. My leg is out, my arm is up, basically we are playing Twister and I spun the four corners. We are five minutes in, and I'm getting shown up by six girls with an average weight of a buck o five.
We move to abs. Abs I can handle I thought. But I thought wrong, you guys. Not sure where this workout originated but my mid-section feels like it's being ripped open by ten-grit sandpaper. After all, lift, tone, and burn is the motto of Pure Barre, I learn. We move to planks which I'm laboring through. We are 15 minutes in, and I want to quit.
Next we're doing push-ups, then arms, then shoulders. I feel like the Great Wall of China is piling on top of me. Some bro across the room has run into the backroom. I want to join him, but I'm refusing to be that guy. I didn't care if I passed the f*ck out and woke up in the hospital, I wasn't giving anyone the satisfaction of knowing I couldn't make it through this workout. The other guys have horror written all over their faces. We're gonna make it, bros.
I'm playing mental games to get through this session. 45 minutes to go. 45 divided by five is nine. BASEBALL! I'm treating every five minutes like it's an inning to give myself some way to cope with the time. Fourth inning, top of the order coming back up. Oh man, top of the sixth, bullpen is stirring. Seventh inning, need an insurance run . . .
I want to die.
My fiancée keeps looking at me and smiling. Borderline laughing. Can't wait till she's pushing out our child between her legs. I will be standing over her with a sh*t eating grin on my face.
Source: Shutterstock
We move to the barre. Instructor tells me not to lean or put too much weight onto it. If she knew that was the only thing keeping me from keeling over she wouldn't have been saying that. Every exercise I'm supposed to be violently tucking my pelvis into my abs. "And tuck, and tuck, and tuck." All I'm thinking is I want to be tucked into bed by my Mother.
I go through a 15 minute stretch (or three innings, whichever you prefer) where I have no memory. Probably blacked out. Not sure if my body was shutting down, the only thing I recall is getting flashbacks of my childhood when I played with Stretch Armstrong, because those are the movements the instructor is asking that I replicate. Eighth inning arrives! 10 minutes to go!
We went into what was called the Cobra Stretch. At this point, I would have rather been eaten by a god damn Cobra then doing this god damn stretch. F*ck me. We finish with some more ab work and I'm thankful because it involves laying down on a mat so if I passout few will notice. Strike three, closer gets the save, game over. The room is spinning. I need a beer.
Get enough women together and they can figure out what men want. We went outside the room and there are pretzels and beer waiting. I'm in no mood to field the cliche rhetorical questions from the others, "Have fun? "It's hard, right?" I grab two Bud Light bottles to-go and start walking to the car. I need an IV and a body cast.
Add Pure Barre to the list along with Instagram pressure, high-heels, night cream, and 2 1/2 hours to get ready for night out, of things women have to do to be socially acceptable. I want no part of that. Shout out to females everywhere. You're the real MVP. I'll stick to the weight room where I dictate how much time I have between sets and natural body movements.
Update: Hey guys, 600k views and five months later I went back to class a second time. WAYYYYYYYYYYYY easier.
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10 Ways to DIY the Best Fruit Water Ever
It's no secret that soda is bad news for your health (yes, even diet soda), but you might get tired of sticking to plain water all the time. Hydrating doesn't have to be boring when you add pretty - and detoxifying - fruits to the mix. With no added sugar except the few naturally occurring grams, fruit water is a great way to ensure you're getting the daily recommended amount of H2O. Plus, adding colorful fruit to a clear bottle or jar is just so pretty, you'll want to do it just for the Instagram! Read on for 10 ways to get creative with fruit water this Summer.
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Achieve Anything With These 8 Powerful Willpower Tips
It seems that the goals we set for ourselves, whether it be losing weight or organizing our home, can be achieved as long as we have the willpower to do it. Trouble is, willpower is not just something that can magically appear - it takes much more than talking yourself into doing something. In the book Willpower Instinct ($17), it's described as a metaphorical muscle that you can train to have more willpower. On the flip side, willpower is not an unlimited resource, and you can overexhaust it to the point where you give up. Here are some of the best strategies author Kelly McGonigal mentions in her book.
1. Meditate
Meditate for just five to 10 minutes a day, and you'll see a remarkable change in your willpower. Meditation can also help you better snap out of your cravings and bring you back to reality. And don't worry if you're having trouble meditating and focusing. McGonigal says that being "bad" at meditation is actually good for self-control. You'll be more focused after practicing, because you'll be able to better catch yourself moving away from the goal and recognize your impulses.
Get started by reading these helpful tips on meditation.
2. Relax
Relaxing will help ease stress, which in turns boosts your willpower reserve. You might think that's easy and start kicking back with your favorite TV show or a big meal. However, true relaxation, according to the book, is giving your body and mind a break to trigger the physiological relaxation response. In a relaxed state, your heart rate and breathing slow down, blood pressure drops, muscles release tension, and more.
McGonigal recommends to lie in bed, close your eyes, and take deep breaths. If your body is tense, she suggests flexing the muscle in the affected parts of your body and letting it go. Studies show that people who practice daily relaxation exercises had healthier physiological responses to stressful willpower challenges.
3. Make small deadlines
Researchers found that if participants control one small thing that they aren't used to controlling, it helps to train and strengthen the willpower muscle. You can do this by setting small deadlines and trying to tackle a task piecemeal. For example, if your goal is to eat healthy, you can set a minigoal of just browsing the produce aisle in the supermarket in the first week, then resolve to cook one healthy meal for the second week.
Keep setting these small deadlines for a few months, and without realizing it, you'll accomplish what you set out to do. The consistent act of self-control can increase overall willpower, says McGonigal.
4. Remember the reasoning
Before you give in to your impulse, try to remember why you resolved not to do it in the first place. Think of your long-term goals, and compare them to the short-term satisfaction you get from caving into temptation. You'll then realize that the "treat" is now a threat and an obstacle to your goals.
5. Be supportive of yourself, not critical
There's nothing that drains willpower faster than guilt and shame. So don't try to incentivize yourself by beating yourself up over your failures. Focus on what you can do instead of what you should not do. For example, resolve to eat more healthy meals instead of restricting desserts. McGonigal says if you berate yourself, you could trigger the "what-the-hell" effect, which basically derails you from your goal after a mistake and makes you more susceptible to temptation.
6. Precommit
Make it inconvenient to give into your temptation. It won't stop you, but it will make it harder to go against your goals. For example, schedule a session with a personal trainer, or bring a set amount of cash with you when you're on a budget, and leave your credit cards at home.
7. Associate with your future self
We often put off tasks we don't want to do and tell ourselves that we'll get it done later. However, "later" seems to get postponed, to the point where it sometimes doesn't happen. This may happen because you are disconnected with your future self. "Brain-imaging studies show that we even use different regions of the brain to think about our present selves and our future selves," writes the author. The brain has a habit of treating your future self like a stranger, which can affect your current efforts to reach long-term goals.
Think about it this way: you seem to assume that your future self will get everything done and is a superhuman who can do it all. You may be indulging in treats now, but you're letting your future self suffer the consequences. Don't treat your future self poorly; work to associate your current state to your future self. McGonigal says if you visualize your future, your brain will start to think more rationally about your current choices. Imagine yourself working out if your aim is to get fit. Another strategy that works is to write a letter or an email to your future self. Write about your hopes for the future, what you think you will be like, and what your future self will say about your current choices.
8. Don't fight your thoughts
Do you ever notice that the more you force yourself to stop thinking about something, the more it comes up in your mind? This is called the ironic rebound. To prevent it from happening, don't try to suppress your thought when it comes up. And just because you're thinking it doesn't mean it's true. If a negative thought or craving comes into your mind, think to yourself, "Oh, there it goes again. Thoughts randomly come and go in our minds, and just thinking it doesn't make it true."
Accept the thought instead of trying to fight it. Remind yourself that thoughts and feelings may not be under your control, but you can choose your actions. The author suggests an exercise in which you hold the thought, breathe in deeply, visualize the thought as a cloud passing through your mind, and imagine it dissolving.
These willpower exercises are just the tip of the iceberg, so pick up the Willpower Instinct to learn more. Another great read for developing the ability to accomplish difficult goals is The Power of Habit.
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How to Burn an Extra 200 Calories a Day
If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.
Image Source: POPSUGAR PhotographyIn the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.
Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Below are ideas on intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!
- Jumping jacks. These do-anywhere moves pump up your heart rate in no time.
- Mountain climbers. This cardio move helps strengthen legs and core muscles as well. Learn how to do mountain climbers here.
- Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles. Not sure how to do this classic move? Get instructions on how to do a burpee here.
- Running up stairs. Run up and down the stairs at home or at your office - you'll get the added bonus of a toned backside.
- Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here's how to do a perfect walking lunge.
- High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.
- Frogger: This plank-to-squat move seems simple, but you'll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (below).
- Lateral hops: Make small jumps side to side as if you are jumping over an invisible line (below).
- Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control (below).
- Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up (below).
Don't stop at just 2.5 minutes, though. Besides upping your total calorie burn, longer exercise helps you stay healthy and prevent disease. Aim for at least 150 minutes a week; here are five ways to make sure you hit that number.
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The Ultimate Inner-Thigh Workout
Whatever your fashion choices, toned inner thighs will help you rock your look. We have created a 10-minute workout that focuses on toning and tightening the inner thighs. But don't you worry. Your entire body will be worked. Grab a mat, press play, and get ready to work your legs like never before.
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How to Save Hundreds of BBQ Calories
Doing a little grilling this holiday weekend? With tons of burgers, hot dogs, potato salad, and beer around, you don't want to go overboard on the calories. To avoid packing on the pounds this weekend, here are some ways to add a healthy spin to your barbecue.
- Bring a healthy dish: If you're invited to a barbecue, bring along your own healthy dish so you know you'll have something good to munch on. Wow your friends and family with one of these vegan side dishes or healthy burgers.
- Go for homemade guacamole instead of creamy dips: Avocados offer the healthy fats your body needs, which is a much better option than the saturated fats found in dairy-based dips. If you're worried about calories, then whip up some homemade low-cal salsa, and throw in some fresh pineapple and mango for added vitamins.
- Grill up some veggies: Use a grill basket, corn holders, or skewers, and choose a variety of veggies to grill to make these vegetarian dishes or to serve along with grilled lean meat. Load up your plate to fill you up and to help prevent you from overeating high-calorie dishes.
- Don't always choose beef: Veggie burgers made with whole grains, legumes, and vegetables and hot dogs made of tofu are delicious low-calorie and low-cholesterol options. If you're a meat eater at heart, then go for burgers, hot dogs, or sausages made from turkey, chicken, or salmon.
- Choose your buns wisely: Most are made with enriched flour, so you may have to check a bunch of labels before finding ones made with real whole-wheat four.
- Make substitutions: When it comes to recipes as well as the fixings on your burgers, find healthier substitutions. Choose raw tomato or salsa instead of ketchup, and try Greek yogurt instead of mayo for potato salad recipes.
- Go easy on the brewskis: Save calories by enjoying one of these lower-calorie beers, and for the rest of the evening, go for ice water, unsweetened iced tea, or chilled seltzer water flavored with lemon.
- Get moving: After your meal, step away from the food to avoid noshing out of boredom, and do something active like playing volleyball, badminton, or a round of bocce ball.
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15 Deceptively Healthy Dishes to Bring to the Holiday Potluck
It's time to start planning for your holiday potluck - the calorie fest that can be tough to navigate when you're watching your weight. Luckily, since you're toting a dish along, you can flip the attitude with a healthy option or two. Whether you've signed up for dips, chips, or dessert, there is a deceptively delicious way to whip them up guilt free. And the best part, the other guests will never know if you don't give it away. Check out these 15 deviously healthy holiday potluck treats.
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This Is Why Your July 5 Morning Run Could Be Unhealthy
- Why your July 5 morning run could be unhealthy - Self
- Everything you need to know about matcha tea - Real Simple
- What unused vacation days are costing you (besides your tan) - Shape
- 20 things you shouldn't do before bed - Health
- The 20-minute workout that'll help you get a dancer's body - Women's Health
- Smart strategies for staying hydrated - Cooking Light
- How many rest days do I really need? - Greatist
- Hot Summer nights call for easy margherita pizza pasta - POPSUGAR Food
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It's a Cardio Day - So Get Moving!
It's time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also take Zumba, hit the pool, or hop on your bike. The options are endless.
If you have access to cardio machines, like a treadmill or an elliptical, and want a plan to follow, we have you covered. Here are two options.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 2.5 | Warmup |
| 5:00-6:00 | 5.0 | 1.0 | |
| 6:00-7:00 | 6.0 | 1.0 | |
| 7:00-8:00 | 5.0 | 1.0 | |
| 8:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | |
| 10:00-11:00 | 6.5 | 1.0 | |
| 11:00-12:00 | 5.0 | 1.0 | |
| 12:00-13:00 | 7.0 | 1.0 | |
| 13:00-14:00 | 5.0 | 1.0 | |
| 14:00-15:00 | 7.5 | 1.0 | |
| 15:00-16:00 | 4.0 | 1.0 | |
| 16:00-17:00 | 6.5 | 1.0 | |
| 17:00-18:00 | 5.5 | 1.0 | |
| 18:00-19:00 | 7.0 | 1.0 | |
| 19:00-20:00 | 5.5 | 1.0 | |
| 20:00-21:00 | 8.0 | 1.0 | |
| 21:00-22:00 | 5.0 | 1.0 | |
| 22:00-23:00 | 7.0 | 1.0 | |
| 23:00-24:00 | 5.5 | 1.0 | |
| 24:00-25:00 | 6.5 | 1.0 | |
| 25:00-30:00 | 4.0 | 2.0 | Cooldown |
Elliptical
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00-2:30 | 3.0 | 5.0 | 110-130 |
| 2:30-5:00 | 5.0 | 7.0 | 120-130 |
| 5:00-10:00 | 9.0 | 11.0 | 130-140 |
| 10:00-15:00 | 9.0 | 13.0 | 130-140 |
| 15:00-20:00 | 9.0 | 15.0 | 130-140 |
| 20:00-25:00 | 11.0 | 15.0 | 120-130 / Go backward |
| 25:00-27:00 | 9.0 | 15.0 | 130-140 / Go forward |
| 27:00-30:00 | 5.0 | 5.0 | 120-130 |
*SPM = Strides Per Minute
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This Track Workout Will Have You Running Like a Pro
If you want to become a faster runner (and, after all, why wouldn't you?), logging endless miles on a leisurely run isn't going to cut it. Instead, scheduling regular sprinting workouts - the kind that leave you out of breath and dreaming of your couch - will help you pick up the pace when it counts. This workout, from Blue Benadum, head coach of Nike+ Run Club in LA, will definitely get your heart racing.
Speed workouts like these are particularly important for long-distance runners who'd like to improve on their PRs, but anyone who wants to shave seconds off their normal everyday pace should add these to their routine. "From milers up to marathoners, every runner will benefit from speed training," Blue says. Start with adding speed workouts to your regular running routine twice a week to see results.
Note: If you don't have a nearby track, Blue recommends breaking this workout into the suggested "equivalent time" segments below. For sprints, percentages are based on your all-out pace, so a sprint at 95 percent would be a perceived 95 percent of your maximum speed.
Here are some terms you need to know:
Turnarounds: Sprint 100 meters, then turn around and sprint back for one full rep.
Mile/5K pace: How long it takes you to run just one mile or a 5K (3.1 miles). Your mile pace will be faster than your 5K pace but slower than your 90-percent sprint.
| Run | Equivalent Time | Pace |
|---|---|---|
| 4 x 100m turnarounds | 4 15-second sprints | 90 percent of max |
| Rest 60 seconds | ||
| 400m | 60-second run | Mile pace |
| Rest 60 seconds | ||
| 4 x 100m (100m recovery after each) | 4 15-second sprints, jog back to start after each | 90 percent-95 percent of max |
| Rest 60 seconds | ||
| 800m | 2-minute run | 5K pace |
| Rest 60 seconds | ||
| 4 x 100m turnarounds | 4 15-second sprints | 95 percent of max |
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From the Inside Out: How to Feel Confident in Any Summer Outfit
Before you rock your bikini and expose more skin than usual, it's natural to feel a little nervous. If you can relate to this sentiment, then forget what everyone else will be thinking and start focusing on how you want to be feeling. Looking good in a bikini doesn't necessarily mean having a rock-hard body - it's all about your confidence! If you're tired of being in a cover-up all Summer long, then take these tips to heart the next time you slip your suit on.
Your Suit
While almost no one loves to go swimsuit shopping, it doesn't have to be such a painful process. Bring a close confidant or trusted friend along for advice, and take a few moments to touch up your hair, shave your legs, and add a little self-tanner. If you feel comfortable in your appearance from the start of this shopping trip, then it will be easier to keep up your confidence once the street clothes come off. Once you're in the store, grab a variety of suits in tons of sizes and styles to find the best bathing suit for your body. This will not be a quick in-and-out trip; you're going to need to spend a decent amount of time trying things on to find out what feels best.
Your Diet
A strict, unwavering diet is not sustainable for continued success. Even nutritionist Heidi Skolnik says there's "nothing pretty [about] looking four pounds thinner because [you] starved yourself the week before." Instead of keeping a rigid list of foods you can't have before you sport a bikini, focus on what you can (and should) enjoy all the time: clean, unprocessed whole foods. If you're one day out from the beach and in a bind, then try our one-day debloating meal plan full of fresh, satisfying recipes. You can't make a huge change overnight, but choosing foods that serve your body will help you feel lighter the next day.
Your Posture
Good posture is not only essential for your spine's health, but it can also help you look 10 pounds thinner. If you know you tend to slouch, then visualize your new posture not like the letter "C" but more like the letter "S." Untuck your pelvis, engage your abs, and drop your shoulders back and away from your ears. This physical shift in your stance is a great tip not only for wearing a bikini but also for looking and feeling more confident wherever you are!
Your Attitude
If you're committed to seeing big changes in your body, then start an exercise regimen at least six weeks out. But when you're not trying to take off extra pounds, that's cool, too! Bikini season is full of certain stresses, but remember that it's also a blast. So many months out of the year we're bundled up indoors, doing our best to stay warm. Summer is all about sunshine, warm weather, and taking time to relax. With so much pressure to look perfect in a bikini, the best thing you can do is take a step back and chill. Recognize that while outside sources are sending specific messages, you are the only person who can change the way you feel about your body.
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mercredi 1 juillet 2015
Study Says Vegan People Lose More Weight Than Others
Going vegan isn't for everyone (have you ever met cheese?), but you might want to start incorporating more vegan meals into your diet if you're trying to lose weight. A new study published in the Journal of General Internal Medicine found that following a vegan diet can lead to greater weight loss compared to eating meat or being vegetarian. The study, conducted by Ru-Yi Huang of Taiwan's E-Da Hospital, followed 1,151 people for up to 74 weeks while they embarked on specific eating regimens. The groups who upheld a vegetarian diet lost "significantly more weight than dieters who ate meat and animal products." The participants who followed a strictly vegan diet lost even more weight than the dairy-eating vegetarians.
This is "the first study to combine the findings from various independent projects that weighed up the results of vegetarian diets against other eating plans," and Huang credits the difference in weight loss to the vegans' "abundant intake of whole grains, fruits and vegetables." The good news for those trying to shed some extra pounds but aren't sure if they could go completely vegan is that there are so many options for breakfast, lunch, and dinner - oh, and snacks. The healthy items don't include potato chips and soy ice cream, as one editor learned the hard way (those are vegan, after all!). The important takeaway is that eating clean foods that make you feel good and energized, like the ones the study lists, combined with a steady exercise regimen, is the key to a healthier you - vegan or not.
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The Beer Brands to Reach For When You're Watching Your Weight
Summer wouldn't be the same without cooling off with an ice-cold beer. If grabbing a beer is your go-to beverage but you're trying to stick to a healthy diet, it's important to know the calorie counts of common brands. Check out this list of a few of the highest- and lowest-calorie beers so you can choose the one that's right for you.
High-Calorie Beers
- Samuel Adams Boston Lager: 180 calories
- Guinness Extra Stout: 176 calories
- Sierra Nevada Pale Ale: 176 calories
- Pete's Wicked Ale: 172 calories
- Anheuser-Busch Ice Pale Lager: 171 calories
- Harpoon IPA: 170 calories
- Heineken: 166 calories
- Long Trail: 163 calories
- Killian's Irish Red: 162 calories
- Molson Ice: 160 calories
Low-Calorie Beers
- Budweiser Select 55: 55 calories
- Beck's Premier Light: 63 calories
- Miller 64: 64 calories
- Amstel Light: 95 calories
- Anheuser-Busch Light Pale Lager: 95 calories
- Michelob Ultra: 95 calories
- Natural Light: 95 calories
- Miller Light: 96 calories
- Heineken Light: 99 calories
- Corona Light: 99 calories
If looking at all those calorie counts has inspired you to drink light beer, find out which light beer tastes the best here.
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How to Work Out Like a Ballerina
Just like all athletes, dancers need to cross-train too. So when it comes to trading pointe shoes for sneakers, we wanted to know how a professional dancer stays long and lean. We asked Lauren Fadeley, a principal dancer at the Pennsylvania Ballet, to let us in on her regular workout (the one she does when she's not rehearsing for six hours a day). Her favorite? The elliptical, which she hops on during the weekends when she feels like she needs more cardio. "I like it because it's non-weight-bearing," Lauren says. "I can't really run because my metatarsals are always kind of out of place from being in pointe shoes." Lauren says she and other ballerinas like to also bike on the weekends as a way to exercise for fun - again, no running, since they shy away from the high impact that running can have on legs ("We do that all day!" she explains). When it comes to muscle toning, Lauren favors free weights and high reps - eight pounds for exercises like bicep curls, and five pounds for other moves.
Try it yourself: Go easy on your joints with these heart-pumping elliptical workouts that burn major calories without the impact, then sculpt your upper body with the best dumbbell exercises for arms.
Want to know more about what it takes to be a professional ballerina? Check out what Lauren eats every day.
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Even Channing Tatum Admits It's Unrealistic to Have Perfect Abs
It's hard to believe that Channing Tatum is ever anything less than the chiseled sex god of your dreams, but he admitted that he works really hard for that body and isn't afraid to let it go after a movie wraps up. Reuters caught up with him on the red carpet in London for the Magic Mike XXL European premiere, and it's refreshing to hear an honest response from him about his picture-perfect abs. "My Magic Mike body . . . lasts for about five days, like when we're shooting. You time it until that day and then you lose it immediately," he said.
"You gotta get naked. It's nervous getting naked in front of one person, much less a thousand people, so it's nerve-racking . . . all of it," he added. When asked if he thinks "dad bod" is coming in, he said, "Even if it's not, I'm gonna try to make it 'in.'" While we're not exactly proponents of the term (read: it's sexist), we are proponents of positive body image and hearing realistic responses from celebrities who often give the public an unrealistic standard for what it means to look good and, more importantly, be healthy.
Sidenote: who's ready to go to the movies?
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10 Veggie Burger Recipes That Will Convert Serious Meat Eaters
The classic burger is a staple of any Summer BBQ. If you're looking to mix (or lighten) up things at your next burger bash, bring out one of these tasty and tempting veggie burgers. Both omnivores and strict vegetarians will love these creative and satisfying recipes; you might even find a new favorite!
- Additional reporting by Jenny Sugar
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23 Team USA Pictures That Will Get You Excited to Watch the Women's World Cup
The US Women's National Team includes veterans and newbies alike, but if there's one thing the 23 women have in common, it's that they know how to work hard - and play hard. We can't watch to watch them kick ass Sunday night in the finals, but we're also loving their behind-the-scenes Instagrams. Let's see how these strong competitors are prepping for game day.
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The Shower Habit That's Scientifically Proven to Stop Stress
Your vocal performance in the shower is not performed in vain. Study after study has looked at the amazing effects singing has on our brains and bodies. Before you belt out your favorite tune under the fixture or sing solo to the radio in the car, give yourself a big bravo! You're supporting your health with every note.
It's as calming as yoga: Experts have said that the calming effect of singing has similar benefits to yoga. When you sing, your body releases endorphins, the happiness hormone; cortisol levels are lowered; and stress-fighting oxytocin increases in the brain. The combination of the three leaves you with that feel-good mood, very similar to what you experience as you float out of yoga class.
It adds years to your life: A joint study by Harvard and Yale universities looked at what was going on in a Connecticut town with a very high life-expectancy rate. Researchers found that many residents took part in choral singing groups; the activity was linked to improved heart function and a healthy mental state.
It helps combat pain: A study from the Journal of Music Therapy demonstrated that patients who suffered from chronic pain were able to alleviate symptoms through singing, boosting levels of feel-good chemicals in the brain and being forced to direct attention and energies away from the pain. Singing is fun, but it requires concentration, too!
It relieves anxiety and depression: Multiple studies out of Canada have found that singing fights against depression, enhancing participants' sense of emotional and physical well-being and improving their connection to others. This is proof that grabbing some friends, turning on some tunes, and singing your heart out seriously helps when things feel rough.
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Editors' Picks: Must-Have Fitness Gear For July
The beginning of a new month is the perfect time to get motivated and treat yourself with new fitness gear. As July is heating up, we're obsessed with workout clothes that make running and hiking more enjoyable, from a compact fanny pack (no granny vibes) to the best no-slip hiking shoes and more. These are the products you'll want to get your hands on ASAP.
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6 Dos and Don'ts to Becoming a Runner
- How to become a runner: 6 dos and don'ts - Fitness
- 8 things that happen when you stop drinking diet soda - Women's Health Magazine
- Nutrition for strength - Cooking Light
- Get speedy with these 4 interval workouts - Women's Running
- 5 reasons you absolutely need more sleep - Real Simple
- Tighten and tone in just 10 minutes - Shape
- Doing this 1 thing will improve your mood instantly - Self Magazine
- Running with your dog: 17 dos and don'ts - Health Magazine
- Headache relief aromatherapy shower tablets - POPSUGAR Smart Living
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5 Easy Tips For More Energy, Instantly
Some mornings we wake up feeling fresh and ready to take on the day, and others leave a lot to be desired. If you've woken up wiped out or in a funk, one of these easy-to-follow tips will cure all.
- Watch a funny video: Laughter is clinically proven to improve your mood and stimulate your organs, allowing fresh and energizing oxygen-rich blood to circulate throughout your body. Click here for help.
- Do this to your ear lobes: The next time you're feeling run down, vigorously rub your ears for one minute. This massaging motion stimulates acupressure points that can improve your circulation, and this improved blood circulation translates to improved energy. It's like "pushing a reset button," said Dr. Janet Zand. Is it weird? Yes. Does it work? Definitely.
- Make time to work out: Even when you're tired and fading fast, boosting your body with a quick workout can turn things around. Studies have shown morning exercisers burn more calories, but if energy if your primary goal, working out any time of day is awesome.
- Turn on some tunes: Music has the power to alter your mood and head space. When you're feeling sleepy or down in the dumps, turn on this happy running mix to pick up your spirit whether you're on the road or stuck at your desk.
- Grab a power nap: If you can swing it, give your body a break with a little quality shut-eye. Sleeping for too long midday can make you more tired, so be sure to set your alarm to hit the scientifically proven sweet spot; between 10 and 20 minutes is just right for a jolt of energy.
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Add These to Your Salad to Lose Weight Faster
Increasing your veggie intake by chowing on a huge salad is one of the best ways to cut down on calories and drop pounds, but not all salad toppings are created equal. Choose the wrong ones, and your healthy salad quickly turns into a calorie bomb. For those trying to slim down, add these to your bowl of greens.
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Follow This Daily Meal Plan to Cure Your Bloated Belly
If you're constantly battling a bloated-looking, uncomfortable belly, and you've ruled out an allergy or sensitivity to gluten, the answer may be as simple as eating more - more fiber, that is. As a daily recommendation by the American Heart Association, for a 2,000-calorie daily diet, aim for 25 grams a day. For cancer prevention, go for 30 grams or more (just don't overdo it too much or digestive upset will lead to more bloating). This works out to about seven grams for each of your three meals, and three for each of your two snacks. If you don't quite get enough for one meal, just make it up during another meal.
It's easy to eat this much fiber as long as your diet is mostly plant-based, focusing on getting fresh fruits, veggies, whole grains, and nuts. Check out a sample meal plan here.
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What Happens When You Work Out, Then Drink
Is it healthy to go from the barre to bar? Read this from our friends at Self before you have that postgym cocktail.
Sure you need to hydrate after your workout, but some gyms and fitness events are offering more than water to clients. Having a drink after exercise is gaining popularity thanks to studios that are hosting post-class wine parties, races that offer vino lovers special tastings and even obstacle course challenges, where a celebratory beer is often available at the finish line.
Not to be a total buzzkill, but the trend does raise the inevitable question: is it healthy to start drinking before your sweat even has a chance to dry?
As you probably figured, one drink is unlikely to have much of a negative impact, says Jakob Vingren, PhD, an associate professor of kinesiology and biology at the University of Texas who studies the association between alcohol and exercise. However, three or more could affect you-and your workouts-in unexpected ways. After cardio, alcohol could impact your body's store of glycogen, the primary fuel for working out at higher intensities, causing you to feel fatigued faster during your next workout. Drinking after resistance training could reduce protein synthesis, the process that's needed for your muscles to rebuild and grow stronger, Dr. Vingren says. So you might be slightly sabotaging your strength-building and toning. (Although enjoying a high-protein recovery snack while drinking might help a bit, found a study in the journal PLoS One.)
Swear you'll only have a few sips? Everyone does. But people tend to drink more than they planned on days that they exercise more than usual, found research by David E. Conroy, PhD, a professor in Preventive Medicine-Behavioral Medicine at Northwestern University.
The good news: having the occasional drink or two after a workout is an inarguably fun way to treat yourself after a grueling series of burpees, and it won't do much harm-unless you're training for a race or strength competition. In that case: save the bubbly until after your PR.
More from Self.com
Flat Abs Without a Single Crunch, Plank, or Burpee
Are You Reaching Your Workout Potential? Here's How to Burn More Fat and Tone Faster
4 Minutes to Perfectly Toned Tank-Top Arms
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A Quick Full-Body Workout - No Equipment, No Excuses
This quick, full-body workout is part of our No-Excuses Workout Challenge, helping you stay fit no matter where you are. With no equipment needed to work your entire body, there really are no excuses. Plus, it's short! This workout, including warmup and cooldown, takes between 20 and 30 minutes. It all depends on how much rest time you take between circuits.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.
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No-Excuses Bodyweight Workout Challenge
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2 Weeks to the Aisle: Your Bridesmaid Shape-Up Plan
When you're supporting the bride on her big day, you want to look and feel your very best, too! Even with the best intentions to shape up slowly over time, things don't always go as planned, but it doesn't mean you need to throw in the towel altogether. Consider the following steps your two-week bridesmaid action plan. If you stay consistent for just 14 days, you will feel your very best once the wedding day arrives.
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3 Laundry Detergents That Will Clean Even the Funkiest Workout Clothes
When I work out, I sweat - a lot - and this happens at just about every workout you can think of: it's not unusual for me to walk out of a Pilates class looking like I just completed 60 minutes of Spin. And sadly, my sweat does not smell like roses. It's gross, but it's my reality.
While regular detergent might work on a pair of jeans, this does not hold true to my soaked-in-sweat workout gear. Before discovering detergent that actually got the funk out of my sports bras, capris, and tanks, it wasn't unusual for me to do an entire load of my favorite fitness items, just to find offensive odors still lingering once everything was dry. After playing around with plenty of DIY solutions and testing every detergent I could get my hands on, I've found three solid choices that work. Unlike most detergents, they don't leave a weird residue behind, won't harm the technical properties of good workout gear, and most importantly, eliminate that funk a good session at the gym is sure to leave behind.
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