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 12 juillet 2015
Build Muscle, Burn Calories, and Blast Fat in Just 20 Minutes
If you only have 20 minutes to exercise, then we highly suggest that this is the workout you choose. Trainer Yumi Lee of Reebok CrossFit Lab will take you through an intense kettlebell workout that will not only work every part of your body, but is also sure to get your heart beating quickly too. Think of it as your go-to for building muscles and burning calories, all in one shot.
For this workout, Yumi suggests using a kettlebell that weighs 20 pounds or less.
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5 Smoothie Hacks For Weight-Loss Success
Smoothies are a delicious and nutritious way to support your weight-loss goals, but your favorite mix of ingredients could be holding you back from meeting your goals. Read up on these helpful hacks and take notes before your next blend!
- Up the protein: Amping up your protein intake is a must. Protein helps to regulate your appetite since it takes longer to digest than other macronutrients. Protein powder is an easy way to boost the nutritional value of any smoothie you blend up, but yogurt, beans, and yes, even silken tofu are awesome sources, too.
- Add more fiber: Fiber is your friend. In addition to protein, fiber keeps you satisfied until your next meal, plus high-fiber foods aid in digestion, making sure things are moving smoothly while keeping belly bloat at bay. Check out these high-fiber smoothies for inspiration.
- Keep sugar in check: Naturally occurring sugars, like those from fruit, are welcome in a balanced diet, but a ton of sugar in your smoothie isn't a good idea, especially if you're trying to cut back on carbs. Consider these low-sugar ingredients the next time you're creating a blend. Your blood sugar thanks you in advance.
- Go green: Whenever possible, add a green ingredient to the mix. It amps up the nutritional and mineral value of your smoothie tremendously without affecting flavor. I always add a cup of spinach to my blend, because it doesn't change flavor the way other greens might. Try it for yourself, and be amazed.
- Consider calories: You might be tempted to add a whole avocado for its creaminess or three chopped dates for their sweetness, but it's essential to consider calories when it comes weight loss. Write down the ingredients as you add them to your blender, so you know exactly what you're getting! You may be surprised at the calorie count when you go to press the blend button.
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18 Produce-Packed Summer Salads That Help With Weight Loss
If you're looking to lose weight, salads are bound to be a big part of your life. Luckily, there's no better season than Summer to enjoy the bounty of produce the season has to offer! There's nothing like wandering around the stalls of a farmers market on a bright, sunny day as you sample all the ripe produce. If you're wondering how to make full use of all those fresh fruits and veggies, here are 18 in-season salads to help you celebrate Summer and stick with the game plan.
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These Celebrity Instagram Snaps Are Your New Workout Motivation
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 Ellie Goulding kicking butt in a boxing gym to Nikki Reed being active outside with her husband, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Double Down With This Legs and Abs Bodyweight Workout
In our No-Excuses Workout Challenge, today's workout is short and focused. The bodyweight exercises target either the abs, the legs, or both.
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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samedi 11 juillet 2015
This Is the No. 1 Reason You're Not Losing Weight
Working out, eating right, and still not seeing the results you're after? Nothing can be more frustrating. But CrossFit competitor Christmas Abbott, author of The Badass Body Diet ($28), knows what could be the issue.
"The biggest mistake people make when trying to lose weight is they restrict themselves too much," says Christmas. And this means not only the food choices people are making but also the amount they're eating. Christmas adds that when you deprive the body of food, it will go into starvation mode and store what food it does get as fat. But if the foods you are eating are all foods that you hate, Christmas warns that you "won't stick with the program, and the bigger picture of a lifestyle change is lost."
Your best bet is to try and find a happy medium between eating enough calories to keep you satiated, but enough to also create a calorie deficit to result in a pound or two lost a week. You can't live on kale alone, so be sure to include foods you love, and if they're not the healthiest, either find healthier ways to enjoy them - check out these lightened-up versions of your favorite comfort foods - or allow yourself just a small taste each day, say of chocolate, to satisfy your cravings. This way of eating will be much easier to maintain for a period of time, so you'll be more apt to stick with it and reach your goal.
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The 12 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 also their honesty about the insecurities anyone can face, even the fittest among us. Read on for our favorite body-positive quotes - and be sure to catch the six eye-popping magazine covers - from 2015's crop of in-the-buff athletes. Be sure to look out for the Body Issue, which hits newsstands Friday.
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The Best Advice For New Runners
If you've been itching to take a run outside, now's your chance! Spring is the perfect time to work on your exercise hobby. If you're new to running, keep these running tips in mind the next time you head out for a confident and effective workout.
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Perfect Lunch Equation For Weight Loss
Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.
Calories
If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.
Carbs
Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.
Protein
Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.
Fats
Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.
Fiber
Shoot for at least eight grams of fiber, which is 30 percent of the daily recommended total of 25 grams per day. Including fiber-rich carbohydrates (whole grains, starchy veggies, and fruit) and fiber-containing fats (nuts and seeds) will help you reach your fiber goals.
Sugars
Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.
Timing
Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!
A Few Examples of Perfect Lunches
Photo: Jenny Sugar- Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):
Calories: 462
Total fat: 13.6 g
Saturated fat: 1.7 g
Carbs: 58.4 g
Fiber: 8.1 g
Sugars: 20.2 g
Protein: 28.1 g - Photo: Lizzie Fuhr
- Spinach Feta Wrap With a Pear and Raw Almonds (14):
Calories: 452
Total fat: 19.5 g
Saturated fat: 5.1 g
Carbs: 54.1 g
Fiber: 12.2 g
Sugars: 20.4 g
Protein: 20.5 g - Photo: Jenny Sugar
- Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):
Calories: 433
Total fat: 9.5 g
Saturated fat: 1.6 g
Carbs: 67 g
Fiber: 22.4 g
Sugars: 20.2 g
Protein: 22.3 g - Photo: Lizzie Fuhr
- Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):
Calories: 483
Total fat: 14.1 g
Saturated fat: 3.2 g
Carbs: 63.8 g
Fiber: 10.1 g
Sugars: 22.5 g
Protein: 29.7 g
Snack Mistakes to Avoid
- Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.
- Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.
- Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.
Looking for other daily eating habits that will help you lose weight? Here's what to eat for breakfast, for dinner, and at snack time to lose weight.
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What to Skip, What to Sip: Starbucks's Creamy, Icy Drinks
If Spring fever has you craving a cool, refreshing sweet treat - inspiring you to head to your local Starbucks for a creamy drink, like the Caffè Espresso Frappuccino - before downing 380 calories in a few chilly sips, you should consider your choices. These stats will help shave calories off your order.
Caramel
| Instead of | 16-oz. Caramel Frappuccino Blended Beverage: Coffee blended with caramel sauce, milk, and ice, topped with whipped cream and caramel sauce: 410 calories |
| Go For | 16-oz. Caramel Frappuccino Light Blended Beverage: Coffee blended with caramel sauce, milk, and ice: 140 calories |
| Calories Saved | 270 |
Mocha
| Instead of | 16-oz. Iced Peppermint White Chocolate Mocha: Espresso, milk, white chocolate flavored sauce, and peppermint flavored syrup on ice, topped with sweetened whipped cream: 500 calories |
| Go For | 16-oz. Iced Skinny Mocha: Bittersweet skinny mocha sauce, espresso, and nonfat milk served over ice: 100 calories |
| Calories Saved | 400 |
Vanilla
| Instead of | 16-oz. Caffè Vanilla Frappuccino: Coffee with vanilla bean powder, blended with whole milk and ice, topped with sweetened whipped cream: 430 calories |
| Go For | 16-oz. Caffè Vanilla Frappuccino Light: Coffee flavored with vanilla and blended with nonfat milk and ice: 180 calories |
| Calories Saved | 250 |
Strawberry
| Instead of | 16-oz. Strawberries & Crème Frappuccino Blended Crème: Strawberries and whole milk blended with ice and topped with a swirl of whipped cream: 370 calories |
| Go For | 16-oz. Strawberry Smoothie: A nourishing blend of natural strawberry puree, a whole banana, nonfat milk, whey protein, fiber powder, and ice: 290 calories |
| Calories Saved | 80 |
Chocolate
| Instead of | 16-oz. Double Chocolaty Chip Frappuccino Blended Crème: A creamy blend of rich mocha-flavored sauce, chocolaty chips, milk, and ice, topped with sweetened whipped cream and mocha drizzle: 420 calories |
| Go For | 16-oz. Mocha Frappuccino Light Blended Beverage: Coffee with rich mocha sauce blended with nonfat milk and ice: 160 calories |
| Calories Saved | 260 |
Java Chip
| Instead of | 16-oz. Java Chip Frappuccino Blended Beverage: Coffee with rich mocha-flavored sauce, blended with milk, chocolaty chips, and ice, topped with sweetened whipped cream and chocolate-flavored drizzle: 470 calories |
| Go For | 16-oz. Java Chip Frappuccino Light Blended Beverage: Coffee with rich mocha-flavored sauce blended with milk, chocolaty chips, and ice: 210 calories |
| Calories Saved | 260 |
Cinnamon
| Instead of | 16-oz. Cinnamon Dolce Frappuccino Blended Beverage: Coffee with cinnamon dolce-flavored sauce, blended with milk and ice, topped with sweetened whipped cream and cinnamon dolce topping: 380 calories |
| Go For | 16-oz. Cinnamon Dolce Frappuccino Light Blended Beverage: Coffee flavored with cinnamon syrup, blended with milk and ice: 110 calories |
| Calories Saved | 270 |
And there's other good news! For a limited time, Starbucks is offering a mini 10-ounce Frappuccino size. Learn more about just how many calories you can save here.
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35 Tattoos That Show a Serious Commitment to Fitness
Summertime means baring more skin, and if that puts you in the mood to get inked, you might want to consider one of these fitness-inspired tats.
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13 Breakfast Smoothies That Will Help You Lose Weight
If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret; the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 13 smoothies to make in the morning to fill you up as the scale ticks down.
Metabolism-Boosting Smoothie
Source: Jenny SugarStart your day right with a glass of fat-burning ingredients, like calcium-rich Greek yogurt, almonds, and broccoli; high-fiber strawberries; and spicy cinnamon, among other metabolism-boosting ingredients.
Vegan Milkshake Smoothie
Source: Jenny SugarThis high-protein vegan vanilla milkshake smoothie seems like an indulgence, but it's not - you'll be excited to know that in this case, having dessert for breakfast is actually an excellent idea.
Sweet Spinach Smoothie
Source: Leta ShyProtein, fiber, and calcium make this sweet green smoothie a filling, fat-burning meal. From celeb trainer Harley Pasternak, it's a favorite among starlets looking to reset after an indulgent period.
Apple Flaxseed Cinnamon Smoothie
Source: Leta ShyAdding ground flaxseed to this apple cinnamon smoothie bulks up what's in your cup, making you feel more satisfied. The extra fiber will also keep you feeling full until lunch rolls around. Added bonus: you can make the smoothie the night before to thicken in your fridge overnight.
Chia Berry Smoothie
Source: Lizzie FuhrFor more fiber, protein, and thickness, add chia seeds to your next smoothie. They'll keep you full without the need to make a midmorning pastry run. This chia berry smoothie is also packed with antioxidants for your health.
Flat-Belly Smoothie
Source: Jenny SugarHad a big night? Start today right with a debloating smoothie that helps you depuff and reenergize. This filling flat-belly smoothie is a great way to kick off your morning after a few too many evening indulgences.
Apple-Cinnamon Breakfast Smoothie
Source: Michele FoleyThis thick, tasty apple-cinnamon smoothie is a favorite of celebs for keeping them satisfied for hours. It blends up quickly, so you can make it on a busy morning and feel full until lunch.
Berry Breakfast Smoothie
Source: Lizzie FuhrFor a fiber-rich smoothie without all the fuss, opt for this berry breakfast smoothie that supermodel Karlie Kloss loves. Made with just a few ingredients, it's a cinch to make and will keep you full for hours.
Banana Bread Smoothie
Source: Lizzie FuhrSkip the pastries, and opt for something lower in calories and better for you instead. Luckily, this banana bread smoothie tastes like what you crave with a healthy dose of protein, fiber, good fats, and more. It's perfect for when you need to fuel up before a hectic morning.
Debloating Papaya Smoothie
Source: Jenny SugarIf you've had a big night out or are just feeling a little overstuffed, wake up with this debloating papaya smoothie. Filled with enzymes to aid in digestion as well as potassium to help flush out excess sodium, this smoothie will help you start your day right and feel a little lighter as well.
Pineapple Kale Smoothie
Source: Jenny Sugar
This 350-calorie smoothie is chock full of nutrients as well as Greek yogurt and avocado for a creamy, filling breakfast.
Strawberry Spinach Smoothie
Source: Jenny Sugar
If you're looking for a protein-packed smoothie that's dairy-free, this vegan strawberry spinach smoothie is it.
Almond Berry Smoothie
Source: Jenny Sugar
At just over 350 calories, 9.2 grams of fiber, and 15 grams of protein, this almond butter and berry smoothie makes a delicious and filling breakfast smoothie to enjoy if you're trying to lose weight.
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How Many Burpees It Takes to Work Off a Grilled Cheese, Cupcake, or Glass of Wine
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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Shape and Tone Your Butt in Just 3 Weeks
A shapely, rounded, perky tush not only gives you confidence in your yoga pants and bathing suit, but toning your backside with butt exercises will also make you stronger for your active lifestyle whether you run, cycle, swim, dance, climb, or play sports. This challenge takes minutes to do each day, requires no equipment, and is simple enough even for bodyweight-exercise newbies.
Getting started: This challenge consists of five basic exercises that target your glutes and thighs. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise. Below is an explanation of how to do each of the five exercises, followed by the plan itself. If the challenge ever feels too easy, go ahead and increase the number of reps, or repeat the circuit for another round.
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55 Snacks to Satisfy Hunger, All Under 150 Calories
There's so much more to snacking than cheese and crackers! Here are 45 different mouthwatering, hunger-curbing snacks to enjoy every day of the month (and then some!) - all at 150 calories or fewer.
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No-Excuses Workout Challenge: It's a Rest Day
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our No-Excuses Workout Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
A weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooths knotted muscles and primes tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
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A 10-Minute CrossFit Workout Your Body Will Love
Get ready to take your workout to the next level with Jessica Alba's CrossFit trainer, Yumi Lee. This workout is excuse-proof: you don't need any equipment, and it's only 10 minutes long, but it will definitely get your heart pumping. No need to be intimidated by CrossFit either: Yumi provides level-appropriate variations for every move. Press play and get ready to work!
More workouts you will love:
Feel the Burn: 10-Minute Tabata Workout
The Hard Core, Look-Good-Naked Workout
40-Minute Metabolism-Boosting Workout
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vendredi 10 juillet 2015
Energize Your Body and Brain With This Beginner 15-Minute Yoga Sequence
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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jeudi 9 juillet 2015
Today's Your Day to Get Moving For 30 Minutes
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 swim, bike, or boogie. The options are endless.
If you would like a little more guidance, we have some plans for you to try - one with stairs and one with an elliptical, in case you have access to some cardio equipment.
Stairs
| Time | Move |
|---|---|
| 1 minute | Run up and down the stairs |
| 1 minute | Run up and down the stairs sideways, switching sides every time you ascend the stairs |
| 1 minute | Forward lunges: alternate between stepping the right foot on the first step, and then the left |
| 1 minute | Double leg jumps: starting on the ground, jump both feet onto the first step, then jump back to the ground |
| 1 minute | Toe tap: alternating tapping bottom step with your toes, jumping from leg to leg |
| 1 minute | Side squats: elevate your right foot on the first step for 30 seconds, then repeat on the left side for 30 seconds |
Elliptical
| Time | Resistance | SPM* |
|---|---|---|
| 0:00-2:00 | 3 | Warm up |
| 2:00-5:00 | 5 | Warm up |
| 5:00-10:00 | 7 | 155-160 |
| 10:00-15:00 | 10 | 140 |
| 15:00-18:00 | 7 | 160 |
| 18:00-21:00 | 10 | 150 |
| 21:00-24:00 | 7 | 160 |
| 24:00-25:00 | 10 | 150 |
| 25:00-26:00 | 8 | 140 |
| 26:00-27:00 | 10 | 150 |
| 27:00-30:00 | 7-5 | Backward |
*SPM = Strides per minute
Set elliptical incline to 20 percent.
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You're Not Going to Like What Experts Say to Avoid When It Comes to PMS
You just ate lunch, but 30 minutes later, you can't stop thinking about chocolate, so you eat it. Then 10 minutes after that, you want something salty and crunchy, so you down a few handfuls of pretzels. Then 10 minutes later, ice cream seems like the best idea you've ever had. What gives? Then you realize you're due for your period next week. Damn those PMS cravings!
You can thank your hormones, specifically cortisol and serotonin. Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition explain the "stress hormone cortisol tends to spike right before your period and the calm-inducing hormone serotonin tends to dip. This combo causes cravings for sweets and carbs as well as fatty foods." Here's how to make sure your PMS cravings don't sabotage your goals.
Skip These
Willow and Stephanie recommend choosing the least-processed carbs you can to keep blood sugar levels steady. That means skipping crackers and chips and choosing cooked whole grains and starchy veggies such as potatoes, sweet potatoes, corn, beans, lentils, peas, and Winter squash. Bake up some sweet potato fries, satisfy your salty-sweet cravings with these honey-roasted cinnamon chickpeas, or snack on crunchy and salted roasted edamame.
Eat This For Breakfast
Eating at least 20 grams of protein at the first meal of the day can also help stabilize blood sugar levels and keep you feeling more satisfied. Plain Greek yogurt with nuts and fruit, eggs with half a cup of sautéed potatoes and eight ounces of soy milk, or a vanilla milkshake protein smoothie are great high-protein options.
Hunger Is Your Enemy
Since your willpower is already waning and strong carb cravings can get even stronger if you're overly hungry, avoid feeling anything close to famished so your crazy cravings don't cause you to mindlessly pig out. Aim to eat a snack or meal at least every three hours to keep hunger at bay.
Two Cents About Caffeine and Alcohol
Consuming too much caffeine can make you feel more irritable and stressed out, but cutting out your usual daily cup can leave you even more on edge. So while Willow and Stephanie don't recommend cutting out caffeine entirely, they do recommend having a smaller cup of joe. And definitely cut out the afternoon cup, since caffeine can disrupt your sleep, which adds to the grumpiness and low energy that make you want to reach for sugary pick-me-ups. Alcohol can have the same effects on sleep and can also make you feel down and decrease your inhibitions and your ability to say no to overindulging. Skipping those evening glasses of wine the week before Aunt Flo arrives might seem like the absolute worst idea ever, but try it this month to see if it helps curb cravings.
How to Beat Bloat
PMS bloat can make you feel less like exercising and can also be a culprit in "I've already gained weight so it doesn't matter what I eat" thinking. But exercise is just what you need to help boost your mood and reduce PMS symptoms, so try to keep up with your regular workouts. If cramps make that impossible, try gentler exercise such as long walks, swimming, or yoga. In addition, Stephanie and Willow suggest skipping the sugary, carby, and fatty foods that can cause bloating and to take a probiotic to help keep your body's natural good bacteria in balance, which can also help to reduce that puffy feeling.
WTH, Just Give In!
You can also say, "F*ck it, it's only one week," and give in to your cravings. But there are lower-calorie ways to satisfy your needs so you can keep your mood happy without gaining weight this time every month. For ice cream cravings, make this dairy-free cherry chocolate chip ice cream. If ooey-gooey pizza's on the brain, make this low-carb version with a cauliflower crust. In the mood for a candy bar? Skip the Snickers and make these chocolate-covered caramels containing dates and sunflower seeds. Then once the cravings subside, you can go back to eating clean and healthy.
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If You Want to Lose Weight, You Should Be Eating More of This
One of the best ways to see weight-loss success? Loading up your plate with protein. In fact, many trainers and nutritionists recommend at least 20 grams of protein at breakfast, which should be within 30 minutes of waking for the best weight-loss success. But not all protein is created equal; when searching for the best way to fuel up, you should always opt for the lean protein options. But what exactly qualifies as a lean protein?
According to the USDA, lean meats contain less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving. In general, beef cuts like roasts, top loin, top sirloin, and shoulder are the leanest cuts of beef, while cuts like pork loin, tenderloin, center loin, and ham are the leanest cuts of pork. When it comes to choosing poultry, opt for skinless breast meat or turkey cutlets for less-fatty options like thigh meat. For more on how to choose a lean cut of meat, read this list on the leanest cuts of red meat like bison, lamb, and veal.
Many types of seafood are also considered lean even though their fat content may be high. That's because seafood is a great source of unsaturated fats, the "healthy fats" that help keep your heart and brain healthy and fight belly fat as well. When choosing seafood, look for sustainable choices that are high in omega-3 fatty acids, like salmon, trout, or herring.
Lean protein isn't just about choosing the right cut of meat, however. There are plenty of vegetarian sources that make a prime protein source, like beans, quinoa, tofu, and unsalted nuts. In fact, switching out your meat routine just once a week may help you be healthier by reducing your risk of diseases like cancer. Don't always equate protein with meat; there are many other foods that are sky-high in protein. Use this list of high-protein meats, dairy products, and plant-based foods to help you decide which protein is right for you; be sure to pay attention to the fat content as well.
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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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