Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
lundi 20 juillet 2015
A 2-Minute Leg Workout You Can Do While Brushing Your Teeth
You do it at least twice a day, maybe more, so why not make the most of those two short minutes? Instead of just standing there waiting for the time to pass, do this quickie butt-and-thigh workout. Although it's only four moves, doing them intensely for 30 seconds each without a break offers an effective little workout in a short amount of time. After you try it, you'll never be able to stand still while brushing your teeth again.
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Fix Your Posture For a Flatter Belly
Having good posture can really make you look 10 pounds thinner! A rounded spine makes your abdomen pooch out. And if you spend hours hunched over a computer, you need to combat the inevitable slouch every chance you get to help relieve back and neck pain. Try this variation on the reverse fly; it's the perfect antidote to bad posture. It not only strengthens the upper-back muscles (both the rhomboids and the middle part of the trapezius), but it also tones the back of the shoulder, too (aka posterior deltoid).
Grab an exercise band (or Thera-Band) and follow these steps. Modify the difficulty of this exercise by altering the amount of slack you have in the band before opening your arms: more slack will be easier, and a tighter band will offer more resistance.
- Stand with your feet shoulder-width apart, keeping a slight bend in the knees. With straight arms, hold the exercise band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
- On an exhale, pull abs to spine to stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together. Inhale as you slowly return your arms back to starting position.
- It's easy to arch your spine and push your ribcage forward when opening your arms, so really focus on the abs keeping the spine stable. Do imagine yourself growing taller as you open you arms to reinforce good posture.
- Do three sets of 12 to 15 reps.
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A Smoothie-Making Tip That Will Save You Time and Money
You buy an enormous bag of greens with the best intentions of making a nutritious smoothie every morning, but by day two, the fire under your smoothie obsession starts to fizzle out. And when you finally go to pull out that container a few days later, your heart sinks a little when you find yet another bag of wilted, slimy spinach. Here's a simple solution for preserving those greens: freeze them instead.
Freezing your greens will save you the heartache of throwing out spoiled produce, and you can buy in bulk, which is much cheaper than picking up small containers. It'll also save you time if you buy your greens like curly kale or swiss chard in bunches, since you can do all the prep work ahead of time. And since smoothie-making is now that much faster and easier, you're more likely to make one instead of pouring a bowl of sugary cereal. Any type of greens will freeze well, so whether you prefer spinach, kale, chard, beet greens, arugula, or a combination, your green smoothies are practically made after these simple steps.
Bag It
Since some greens like spinach can pull apart pretty easily once frozen, you could throw the whole bag in the freezer. But if you're worried about whether it's safe to freeze those produce bags, you're better off using pint-sized freezer bags and freezing individual servings. It'll save you space in the freezer, since it's easier to stack these small bags, and you can also reuse them. If you're buying bunches of kale and spinach, then wash and chop them before placing one- to two-cup servings in each freezer bag.
Cube It
Pick up some BPA-free ice cube trays or baby food trays - I like the ones with lockable lids, so the trays can be stacked - and buy a variety of greens. You can puree them separately in a food processor or blender or puree them together, adding a little water to yield a smooth consistency. Pour into the little wells, attach the lids, and freeze them. Once the cubes are frozen, you can leave them in the trays or pop them out into gallon-sized freezer bags. When you're ready to make your smoothie, just grab a few and throw them in your blender - it's a great time saver. Just for reference, a packed NutriBullet (about four firmly packed cups) of kale with 1/3 cup water makes 12 one-ounce ice cubes, so if you want to add one cup of kale to your smoothie, then use three ice cubes. Aside from smoothies, here are some other ways you can use your frozen greens.
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What's Worse: Skipping Breakfast or Reaching For a Morning Doughnut?
- The truth about skipping breakfast - Greatist
- 5 kitchen hacks for healthy Summer foods - Self
- Yoga could make you look just a little bit taller - Women's Health
- Proof that the Whole30 diet works - Shape
- Does your phone know if you are depressed? - Real Simple
- How the pros curb food cravings - Health
- Protein-rich foods that will help you tone up fast - Cooking Light
- 6 foods you wouldn't expect keep you slim - Fitness
- Beauty mistakes that are making you look older than your age - POPSUGAR Beauty
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Scientists Develop Miracle Pill That Lets Celiacs Eat Gluten
For those with celiac disease - an intolerance to the protein gluten found in wheat - some of the most simplest pleasures are off limits: no bread basket before dinner or a pint of beer to relax after a long day. But thanks to a new pill, those with a gluten intolerance may no longer have to miss out.
The new pill was developed by researchers at the University of Alberta in Canada and led by associate professor Hoon Sunwoo, who became interested in finding a solution for those with celiac disease after learning that his friend suffered from it. The researchers developed the natural supplement from the yolks of chicken eggs; when ingested, the pill binds to gluten in the stomach to neutralize it and prevent intestinal damage.
Professor Sunwoo hopes that this pill will help the one in 133 people who suffer from celiac disease, which can cause symptoms like bloating, fatigue, serious autoimmune complications, or cancer, as well as those with general gluten intolerance. "With gluten present in so much of our food, I wanted to find a way to improve the quality of life for my friend, his family, and others," he said.
The pill has proven effective in clinical trials in Canada, so plans are to have it available within three years in the country, with approval in the United States and Europe coming hopefully after. Soon, people who suffer from an often debilitating disease will be able to manage it in much the same way people with lactose intolerance can still enjoy a scoop of ice cream or glass of milk- by popping a simple pill before digging into that decadent pasta dinner.
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This Lazy-Girl Move Targets Your Abs, Butt, and Thighs
If you've never done the bridge before, it's time to get acquainted. This do-anywhere, basic bodyweight move targets your backside and thighs to sculpt a perkier butt without the need for endless squats. In fact, you don't even have to stand at all! The bridge is the perfect feeling-lazy exercise for Summer, so grab a mat and learn how to do this glute-strengthening, ab-defining move.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground, then repeat for 10 to 15 reps.
An important note: the bridge exercise differs from the Bridge yoga pose, which focuses on rounding your shoulders and clasping your hands for a different, more relaxing experience. For this back-toning move, however, it's important that you keep your chest open and plant your palms firmly on each side to reap the benefits of this exercise.
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10 No-Good, Very Bad Habits That Are Secretly Causing You to Gain Weight
With Summer here, it's natural to want to look and feel our best - right? YourTango shares with us 10 habits that are secretly packing on the pounds. From eating sugary fruits to vegging on the couch, these habits might be your downfall.
With Summer here, we're trying more than ever to fit into our skimpiest shorts. But sometimes it seems like an uphill battle. Even when we feel like we're doing everything right, there's a lot we're doing wrong. And it's making us gain weight.
We may know the basic rules of avoiding too much fat and carbs, drinking more water and less alcohol, but it's not as simple as choosing egg whites over bacon.
Sometimes the most surprising of choices aren't nearly as good for us as they seem. In fact, they're downright terrible for us and can derail our weight-loss plan.
Here are 10 bad habits that are completely sabotaging your weight loss (without you even knowing it):
1. Stressing yourself out.
Stress creates weight gain because when we're stressed, we're not interested in reading labels and making healthy decisions, says a personal development expert.
"We're looking for quick and easy solutions, which are typically nutrient void, yet calorically dense - the easiest way to pack on the pounds. We're also looking for comfort foods. It's not just the food we want, but the feeling we had when they were served to us long ago.
Stress also drives fat storage - especially to your midsection - spikes cravings, and throws off our hunger/satiety hormones so our ability to detect fullness is thrown off."
2. Lack of sleep.
When we're tired, we look for energy in two places: sugar and caffeine.
Silber says, "Eating sugar for energy gives us that immediate high, followed by the inevitable crash, and we stay on a roller coaster ride of sugar-induced energy, moods, and weight gain."
3. Being a couch potato.
Tired of going to the gym and want to lay on the couch instead? Don't do it. Not only does regular exercise (cardio and strength training) help you feel less stressed, happier, and healthier, but it also helps you lose weight, too, says Kimberly Gomer, director of nutrition at Pritikin Longevity Center + Spa.
4. Going out to eat.
Watch out for restaurant eating - the most fattening eating of all - because there are huge portions laden with fat, salt, and sugar, says Gomer.
Eat more at home, and you can be in control of what you eat, and help your waistline.
5. Multitasking.
Don't multitask when you eat.
"Science shows that when you eat and do anything else, like watch TV, work on the computer, read a book, or drive in the car, the signal from your stomach to your brain (your stomach is a muscle that has stretch receptors that send a message to your brain that you've had enough) malfunctions, and you don't get the satiety signal," Gomer says.
6. Adding unhealthy toppings to healthy foods.
A salad for lunch is great, as long as you're careful about what you add to those leafy greens.
"The calories and fat in toppings such as cheese, croutons, and creamy dressings can really add up, so use them sparingly (if at all) when enjoying your salad. A great way to cut calories is to substitute bad fats with good fats, measure your dressing, or enjoy it on the side and add as you eat," says Shanna Israel, celebrity wellness expert.
7. Eating fruit.
Fruit is refreshing in the Summer and is packed with vitamins, but they also come with high calorie and sugar counts if you're not careful.
"Bananas, plums, and mangos are examples of high-calorie fruits, with one cup of mangos weighing in at 107 calories. Enjoy your fruit sparingly, and choose lighter fruits, like apples, cantaloupe, or berries to curb the craving without the carb overload," says Israel.
8. Being dehydrated.
Not drinking enough water can be a reason you're gaining weight.
"Drinking water helps flush toxins and keep your body hydrated. Low water intake can cause your body to retain fat," says John Rowley, certified trainer.
9. Eating/drinking mislabeled "diet" food/drinks.
Foods that are considered "diet" foods can be dangerous and hinder your weight loss. High carb "diet" foods are more about marketing than about health.
These so-called "diet" foods don't contain a lot of extra nutritional value and contain extra preservatives and sodium, which is bad for weight loss, says Rowley.
10. Eating the wrong breakfast.
Breakfast is the most important meal of the day, which is why you should choose foods that provide you with protein, healthy fats, and carbs.
"Although cereal may be easy for grab and go, certain brands are secretly filled with sugar and are refined. Avoid cereals with dried fruit and honey clusters, as these ingredients add sugar and fat content.
It's also important to be aware of portion sizes, the type of milk you choose, and other toppings, like sugar or honey. It's best to start with mostly protein as your starter meal, as it can help balance sugar levels," says Israel.
More From YourTango:
Your Guide to Looking (and Feeling!) Sexy as HELL - Anytime, Anywhere
What a Man TRULY Sees When You're Naked (It's Not What You Think)
Awesome Collection of Quotes For Any and All Occasions
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3 Reasons You Should Buy a Fitness Tracker and Not an Apple Watch
At this point, it seems like you're in one of two camps - sporting a fitness tracker on your wrist, or in the market for one. Over the years, I've tested many different trackers to find the right one for my wrist, so when Apple asked me if I wanted to test the Apple Watch Sport ($349 and up), I was more than curious to see how this smartwatch could hold its own among the crowded fitness tracker field as well. A few months later, I can safely say this: while the Apple Watch may look good and have many features that make life more convenient, it's definitely not on par with much less expensive fitness trackers or similarly priced GPS watches. Here's why.
You Still Need Your Phone
This is perhaps the biggest gripe I have with the Apple Watch as a fitness device. Unlike GPS watches, much of the Apple Watch's functionality is based on its Bluetooth connection with your phone. That means if you don't normally bring your phone with you, the Apple Watch acts more like a regular fitness tracker than a features-filled GPS watch. Using Apple Watch's included workout app, you can see your pace, time, distance, and calories burned while you run, but you won't be able to map out your course or view your mile split times like you can with higher-end (and similarly priced) sports watches. Also, while the easy-to-read watch face still shows you relevant information along your run (in a much more convenient way than if you solely use a fitness tracker to record your workouts), the accuracy can be compromised if you don't have your iPhone with you. To calibrate, you first need to bring your phone along for a few workouts so the watch can use GPS data to help calculate your stride for better pace information.
The good news: If you do run with your phone (like I do), the Apple Watch's intuitive user experience makes anything easier, from changing the music on your phone to hearing your pace, mileage, and time every mile split through your earphones. And it's nice to know that you can still listen to music on your run with the Apple Watch without your phone by syncing a playlist of up to 2 GB and pairing with Bluetooth headphones before you head out.
It's Hard to Find Your Data
For me, one of the best motivators for tracking and completing a workout is the satisfaction of seeing my stats improve week over week. Apps like Fitbit or Jawbone Up keep a record of your runs in a user-friendly app, so when you're trying to remember your best pace from your weekend jog around the park or if you're wondering what my peak heart rate was, you can quickly go in and find a summary of each workout on my phone. Many GPS watches keep similar data in their history, so you can pull up relevant information from your latest runs right on your wrist. The Apple Watch's stats, however, are less robust; they sync with the Health app on your phone, and offer up a dry, text-based list of minutes, type of workout, calories burned, and distance (if it's a run). If you want pace information, you can use a third-party app - like the Nike+ Running app, which syncs seamlessly with the Apple Watch - but the included workout app makes it difficult (or impossible) to review your progress; while the watch does give you a summary of your workout once you end a session, the data disappears from the watch once you dismiss or save it. Instead of accessing it on your watch, you'll find your workout data in the Health app on your phone. However, I found the way the Health app organized my workout data to be useless and underwhelming - the workouts are grouped in a cut-and-dry list of numbers, without any interpretation or ability to look at overall progress to motivate you to do better the next time around (see below).
The Short Battery Life
While most fitness trackers last a few days (or, if they have a watch battery like the Garmin Vivofit, over a year), the Apple Watch's battery lasts around a day or a day and a half, depending on how much you use it to record your activity. That means nightly charging your watch to ensure it has enough juice to get you through the next day. If you're wondering how the Apple Watch tracks your sleep if it has to be charged every night, it's because, unlike most fitness trackers, the Apple Watch doesn't have sleep-tracking functionality. If knowing how well you're resting at night is important to you, then you should look elsewhere for your tracker.
Image Source: Instagram user popsugarfitnessThe Good
This isn't to say that there's nothing about the Apple Watch Sport that I liked. In fact, since I almost always run with my phone, I found the Apple Watch to be accurate when recording my distance and route. When I wanted to skip ahead to another song while streaming Spotify, I didn't have to fish my phone out of my armband to figure out which track I wanted - I could just raise my wrist and control options and volume from there. And while I don't have a gym, I've heard from several people that their Apple Watch's calorie counts and distance stats were similar to the calorie read on whatever cardio equipment they were on. When I used my Apple Watch in circuit classes, its calorie counts were similar to the amounts recorded by my Fitbit. Plus, you get the thoughtful, intuitive user experience that's characteristic of any Apple product, meaning it's easier to understand and use than many GPS watches. As a tracker, it pretty much delivers: you can take a peek at your Activity app either on your phone or watch to see how you're faring for the day, movement-wise (although basic information like how many steps you've taken are a little buried). If you're a casual exerciser who values look and tech over stats, you might appreciate the Apple Watch more than a watch that's made for a more-serious athlete. The Apple Watch will be getting better, too, with the release of its own iOS 2 software update sometime in the Fall.
The Verdict
The Apple Watch may have some impressive technological features - I appreciate not having to take out my phone when I'm juggling groceries or in line at the airport, for example - but if you're in the market for a fitness tracker or running watch, the bottom line is this: you can get a regular fitness tracker for less money with the same amount of features or more, or you can splurge on a GPS watch that tracks and records workout data all on its own (and leave your phone behind). My pick? The Fitbit Surge ($250), a fitness tracker, smartwatch, and GPS watch in one that has many of the same features as the Apple Watch (like text notifications and heart-rate monitoring) but clocks in at $100 cheaper than the basic Apple Watch Sport.
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A Calorie-Burning Workout For People Who Hate to Run
It's a cardio day in our No-Excuses Workout Challenge, but we have a plan for you. This quick, no-running workout will torch calories and leave you breathing hard - in the best way possible.
Here's the workout with directions. Keep scrolling for explanations on the moves.
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This Is the Easiest Way to Start a Running Club at Work
Exercising with colleagues is a great way to bond and burn calories. We partnered with C9 Champion® at Target to highlight tips for assembling a jogging club.
There's no better way to bond with co-workers than by creating an activity that forces you to get away from your desk and spend time together. Sure, you can have a standing lunch date or meet for a quick coffee, but if there's a shared interest in fitness, then you should think about meeting for an afternoon run. Jogging with colleagues will serve double duty: you'll sneak in a good sweat session and get to know each other better. Interested? Here's how to start a running club at the office:
Chat with HR or People Operations
Double-check with Human Resources that pulling people away from the office isn't going to disrupt workflow. Cultivating a healthy environment for employees is important, so this is probably something they'll support.
Send out an email
Now that you have the go-ahead from your company, it's time to send out an email to garner interest. You'll be surprised to find out how many aspiring joggers you have working alongside you.
Create an email alias
This step makes for easy communication. You'll most likely be the point person for sending emails, so be mindful not to spam people.
Set up your inaugural run
Map out a good 30- to 45-minute route, and let people know the plan ahead of time. Tell everyone to change into their workout clothes in the office restrooms and meet outside. Depending on how many people show, you may want to create different groups based on running paces. For future runs, appoint a different captain so they can map out a new route.
Plan ahead for a no-shower cleanup
While it's certainly not ideal to return to work without properly showering, sometimes you have to make these sorts of accommodations. As the organizer, you may want to spearhead getting supplies for everyone and then pass the responsibility to someone else for the next run. Stock up on items like dry shampoo, cleansing wipes, and body wipes.
More from C9 Champion® at Target
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dimanche 19 juillet 2015
3 Signs You're Dehydrated During a Workout
- You feel fatigued: Feeling sluggish and fatigued when you start a workout can be a sure sign that you haven't fueled the body correctly. But it's not just about finding the perfect pre-workout snack - plain old water also helps you stay energized. Make sure you drink enough before or after your workout, and if you're doing a longer workout make sure to sip throughout.
- You cramp easily: Not drinking enough water can cause you to cramp while working out, so make sure you're hydrating well before you work out. Drink an ounce of water for every 10 pounds of body weight about one to two hours before you exercise, but make sure you don't gulp too much water right before the start of a workout.
- You have a high pulse: Using a heart rate monitor when you work out can definitely help you understand how your body is responding to your workout intensity. If you notice that your heart rate is higher than normal (learn how to measure your max heart rate here), it could be because you're dehydrated. Try to see how your water intake affects your pulse; if drinking water doesn't help, it could be another reason.
Summer workouts can also lead to dehydration, so read our tips on how to stay hydrated while you work out in the Summer heat.
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What Does 1 Serving of Fruit Really Look Like?
Since your elementary-school days, you learned how important it was to eat your fruits and vegetables . . . but do you know how much is really enough? According to the US Department of Agriculture, the average 19- to 30-year-old woman requires two cups of fruit per day. If that sounds like a ton of produce to pack in, hopefully the following photos will help you realize that it's absolutely possible - and you might be doing it already! No need to take out the measuring cup - here's how to eyeball the fruit you need every day to support your healthy life.
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The Healthiest Fast-Food Breakfasts
Cooking up a homemade healthy breakfast is best, but every once in a while, life gets in the way. When you schedule an early meeting or simply oversleep, you can still fuel your body and start the day on a healthy note. Dietitian Julie Upton, MS, RD, of Appetite For Health recommends these four fast-food breakfast options from popular chains for those mornings when a homemade breakfast isn't in the cards.
Source: Thinkstock
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This Bikini HIIT Workout Hits All Those Trouble Zones
This full-body, high-intensity interval training (HIIT) workout will torch calories and fat while strengthening your entire body. You push it for 40 seconds and get 20 to rest. Good news: it's only 20 minutes long and requires no equipment. Just press play, and hit it!
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5 Ways to Make Running Feel Easier
Lacing up those sneaks the first few times can feel so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is stopping. Don't give up! Here are five techniques to incorporate every week to help running feel like a breeze instead of a chore.
Pencil It In
In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it's imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.
Slow Down
There's no need to start off running seven-minute miles. Slow down your speed enough so you're breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you're gasping for each breath. Skip the interval training, because even though it's great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you'll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.
Make It Fun
If you hate every second of your run, you're doing something wrong. Find ways to make it enjoyable either by bringing your dog or best friend along, exploring running in new places, listening to your favorite tunes or a book on tape, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off.
Hills and Squats
Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you'll be amazed at how much easier running feels. Or you can focus on toning your lower body when you're not out for a run, with moves like squats, lunges, or step-ups, or try this yoga sequence for runners.
Don't Just Run
Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive-stress injuries can make it unbearable. Mix up your cardio routine with biking, hiking, dancing, or swimming. Doing other types of cardio will strengthen your body in different ways, so every time you lace up your sneaks, it'll feel easier to head out for a run. But the best part about taking breaks from running is that it'll actually make you miss it, and if you're excited to get out for a run, it'll make it that much more enjoyable.
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Your 25-Minute Cardio Blast (With a Playlist!)
For a high-intensity quick cardio session, this 25-minute workout will get your heart pumping while you groove. Each tune on this seven-song Spotify playlist alternates between two basic exercises. Perform 20 reps of one exercise before switching to the next, and keep on moving until the song runs out. Move at a steady pace that works for you, and don't be afraid to take a quick 10-second breather or water break if you need one - this will be a pretty intense 25 minutes! Subscribe to the Spotify playlist, then check out the workout.
| Song | Exercises |
|---|---|
| 1. "Finally Moving" - Pretty Lights | Squats and Lunges |
| 2. "Good Time" - Owl City | Run in Place With High Knees and Jumping Jacks |
| 3. "Moves Like Jagger" - Maroon 5 | Side Skaters and Mountain Climbers |
| 4. "It's Time" - Imagine Dragons | Squats and Lunges |
| 5. "Everybody Talks" - Neon Trees | Run in Place With High Knees and Jumping Jacks |
| 6. "Sunlight" - Harlem Shakes | Side Skaters and Mountain Climbers |
| 7. "Whistle" - Flo Rida | Squats and Lunges |
Remember, you will need to download the free Spotify software or app to listen to our playlists.
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The Anywhere Workout
Start your week off right with our "anywhere" workout. A quick set of bursts you can do in the morning, add to your cardio routine, or use if you are beginning a fitness regime. With a different series each day of the week, you won't get bored, but you will get toned!
Hung up on what a burpee is? You might know it as a squat thrust, but here's a detailed explanation of the move. And if you want to take this workout to the gym or keep it in your gym bag, then check out this printable version.
For more options of workouts you can do anywhere, try our No-Equipment Body-Weight Blast or our Do-Anywhere Circuit. It doesn't matter which one you pick as long as you're moving.
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The 25 Best Bodyweight Exercises
Whether you've let go of your gym membership or you're spending more time shaping up from home, these effective no-equipment moves need to be part of your strength-training routine. You might be all about cardio for that big calorie burn, but a recent study found that strength training burns roughly twice as many calories per minute as previously thought - score! If there's a specific part of your body you want to try working with a new move, then click below to jump to the right place.
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Your Low-Carb (High-Protein) Day of Eating
If you're looking to lose weight, cutting back on carbs can be part of an effective strategy. For those who want to shed a few pounds, Manhattan-based nutritionist and registered dietitian Shira Lenchewski recommends that the carb-heaviest meal should be breakfast, "trending smaller as the day goes on" - and this plan does just that.
Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and this day of eating falls on the lower end of spectrum with 64.2 grams of carbohydrates, 1,236 calories, and a whopping 98 grams of protein. Try it out for yourself one day this week!
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Total-Body Tabata - Get Ready to Torch and Tone
Nothing beats Tabata workouts for maximizing the benefits of a a workout. This interval training helps burn calories and build muscle in 20 minutes. For the four-minute Tabata round, we mix two complementary exercises, so you can go strong and maintain good form for all your reps.
Here's the workout and directions. Keep scrolling for explanations on the moves.
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How to Run a Faster 5K
You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.
During Training
- Add speedwork: If you want to run a faster 5K, then you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speedwork.
- Add short uphills: Hills require strength and endurance, so if you practice them during your training, then you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about 6 to 10 percent incline). Sprint up for 10 seconds, and then walk downhill backward to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
- Incorporate strength-training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
- Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), then practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are tackling it for the first time.
On Race Day
- Nourish and hydrate: Eat a low-fiber meal that contains protein and easily digestible carbs. Make sure it's under 200 calories and eaten one to two hours before you run. My favorite is peanut butter on a banana, but find what works for you. Drink 14 to 20 ounces of fluid two to three hours before you run.
- Warm up: It may only be 3.1 miles, but if you warm up with some brisk walking or light jogging 25 minutes before the race, then not only will you prevent injury, but also, your muscles will be ready to go once the race begins.
- For uphills: Proper form is key. Keep your head and chest upright and your shoulders and hands relaxed (no clenched fists). Take shorter strides and push off and up, not into the hill, to add spring to your movements, while keeping your feet close to the ground. Don't make your legs do all the work - pump your arms to add power to each step. Gaze up the hill to where you're going rather than at the ground. It helps you see the progress you're making, which motivates you to keep going. Tackle the first two-thirds of the hill at a slower, relaxed pace, and then accelerate toward the end.
- For downhills: Use gravity here, and allow your body to take a longer stride with each step. Relax your leg muscles and focus on leaning forward into the hill and landing softly to avoid jarring your knees and other joints.
- For flats: Focus on moving efficiently and with minimal effort. You can achieve this by shifting your shoulders slightly in front of your hips, allowing gravity to naturally pull you forward. Capitalize on this forward momentum to conserve energy while increasing your pace on flat sections of the race without much muscular effort.
- For curves: Pay attention to turns in the course, and move over as soon as possible to hug the curves, shortening the distance.
- Finish strong: Knowing the course is extremely helpful, as miles aren't always marked on 5Ks. Take a negative-split approach to the race; once you hit the halfway mark, begin to pick up the pace (passing runners will give you an added boost of confidence). For the last quarter mile, go for the gold and sprint to the finish line.
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samedi 18 juillet 2015
Build Your Way up to a Burpee With Help From Cameron Diaz's Trainer
Whether you love 'em or loathe 'em, burpees are the best of both worlds: this challenging exercise gets your heart rate up while strengthening your entire body. If you're looking to incorporate this effective move into your workouts - and you should! - don't be intimidated. Just break it down.
Cameron Diaz's longtime trainer (and Kind spokesperson) Teddy Bass has the perfect solution for discouraged beginners. Instead of jumping right into a set of burpees that only leave you breathless and discouraged, start with this easy-to-follow routine: jump into the air 10 times, then follow that with 10 squats, 10 push-ups, and 10 mountain climbers before finishing in plank for 30 seconds. Unlike a burpee, which requires quick transitions between moves, you can go through these exercises at your own pace. When you're able to take your time and hone in on correct technique, you can build the strength you need to do a fluid burpee with ease. Depending on your current fitness level, Teddy says that after just a few weeks, you'll be able to do a set of burpees with the best of them!
If the idea of doing a full set of burpees freaks you out, just pretend you're training one-on-one with Teddy; in between strength-training moves, he likes to add two to five burpees for a mini boost of cardio to mix things up and keep things feeling fun.
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Walk, Run, and Burn Belly Fat With This Workout
There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.
| Time | Speed (MPH) | Incline |
|---|---|---|
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.6 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.7 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 6.7 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 6.8 | 1.0 |
| 30:00-31:00 | 3.5 | 1.0 |
| 31:00-33:00 | 6.9 | 1.0 |
| 33:00-34:00 | 3.5 | 1.0 |
| 34:00-36:00 | 7.0 | 1.0 |
| 36:00-42:00 | 3.5 | 2.0 |
As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts.
Click for an image-free printable version of this workout.
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5 CrossFit Workouts Anyone Can Do
Want muscles like Cameron Diaz, Jessica Alba, or Jessica Biel? You may want to try CrossFit. The workout has many devoted fans, not just incredibly fit celebrities, who love it not only for its scalability - workouts are tailored to your current ability, and the difficulty increases as you get better - but also for the mental challenge that comes from pushing yourself further with each workout.
CrossFit uses simple exercises involving body resistance, gymnastics, aerobics, weight lifting, and other moves, which are done at a high intensity. While the exercises are simple, that doesn't mean you'll be bored - CrossFit is all about mixing up exercises and ramping up difficulty over time so you don't do the same workout twice in a row.
- Beginner's workout: CrossFit Games champ Mel Ockerby takes us through a simple workout of squats, sit-ups, and push-ups that anyone can try. You probably know how to do these moves already; get the beginner's CrossFit workout here.
- Back to basics: CrossFit is all about basic moves, so here's a good poster workout to try if you're new to CrossFit. Using moves like push-ups, squats, and deadlifts, this workout is an effective one you can do almost anywhere.
- Outdoor workout: Who needs a gym when the weather's this nice? Brick gym owner and CrossFit coach Jarett Perelmutter shows us a total-body outdoor CrossFit workout that you can do outside; all you need is a park bench. Get the CrossFit bench workout video here.
- Eight-minute workout: CrossFit is all about high-intensity intervals to get results fast. This Tabata workout video from CrossFit trainer Shirley Brown uses 20-second intense intervals of squats and push-ups to whip you into shape in only eight minutes.
- Kettlebell workout: There's a reason Jessica Alba always looks so strong and sexy: her trainer Yumi Lee introduced the actress to CrossFit. Yumi showed us how to burn major calories with this CrossFit kettlebell video workout.
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The No-Bake Treats You'll Want to Make All Summer
The last thing anyone wants to do on a hot day is bake - cranking on the oven when it's already sweltering outside sounds so unappealing. That's where no-bake desserts come in; they easily satisfy a sweet tooth, no oven required. And because there's no baking involved, they usually take minutes to make and omit the need for overly processed ingredients. Whether you follow a raw, vegan, or gluten-free diet, one of these desserts will surely satisfy. And many of these treats are healthy to boot!
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The Best Cardio Music For Summer 2015
Quality music makes or breaks my workout. It doesn't matter how committed I am to my goals or how prepared I am for my class or run; if my music is off, the sweat session is subpar. If you can relate and are in need of a music refresh, this playlist is just for you. All you need to do is plug in and get moving - full of songs currently topping the pop charts, this playlist takes care of the rest. Subscribe to the Spotify playlist, and check out the full list of tracks below.
- "Be Together" - Major Lazer, Wild Belle
- "Runaway (U & I)" - Galantis
- "Hey Mama" - David Guetta, Bebe Rexha, Nicki Minaj, Afrojack
- "Rock It Out" - Crush Effect
- "She Came to Give It to You" - Usher, Nicki Minaj
- "Waiting For Love" - Avicii
- "Lean On" - Major Lazer
- "Queen of Peace" - Florence + The Machine
- "Verge" - Owl City, Aloe Blacc
- "Emergency" - Icona Pop
- "American Oxygen" - Rihanna
- "Break Free" - Ariana Grande, Zedd
- "Often (Kygo Remix)" - The Weeknd
- "21" - Hunter Hayes
- "The Night Is Still Young" - Nicki Minaj
- "The Handler" - Muse
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Burn Up the Calories With This At-Home Cardio Workout
Not into running? No worries. We've got you covered for cardio. This 20-minute workout will get your heart rate up, and you don't even need to leave the house. You don't require any equipment, so press play, and get at it!
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10 High-Protein Breakfasts Without a Drop of Dairy
Eating breakfast - and definitely not skipping it - is essential for revving up your metabolism if you've got weight loss on the mind. What you eat is also important, and no, a breakfast full of carbs like a bowl of cereal or a bagel isn't the best choice. Getting enough protein is key, and nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition recommend getting 13 to 20 grams. While Greek yogurt is an easy and popular option, if you're avoiding dairy, try these recipes.
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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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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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Bizarre Bodily Side Effects of Exercise: Do These Happen to You?
We love exercising because it gives us energy, helps us sleep better, encourages weight loss, and gives us strong, toned muscles. However, while sweating it out, some bizarre and uncomfortable things can happen to the body. Read through and learn why your nose runs, your skin tingles, or your body shakes, and share if these things happen to you.
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Sweet Dreams: Drift Off to Sleep With This Yoga Sequence
If you're having trouble settling down before bed, then unroll your mat and give this gentle yoga sequence a whirl. These poses are designed to bring your senses inward and to stretch the areas that are most prone to tension, so your mind and body will feel relaxed and ready for sweet slumber. Brush your teeth, slip into your jammies, turn down the lights, and start stretching.
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Prepare to Cry: This Amazing Athlete Is Raising $1 Million For His Mom's Health
Meet Sam Fox, the 28-year-old endurance athlete who's on a mission to cure Parkinson's disease. After his mother, Lucy, was diagnosed with the debilitating disease 15 years ago, Sam knew he had to take action. Never one to "sit on the sidelines," Sam mapped out the Tour de Fox, a three-month-long trek around the lower contiguous US; he'll cover an astounding 14,000 miles and climb the highest peak in 48 states, all while raising one million dollars for Parkinson's research for the Michael J. Fox Foundation. The tour is currently under way, and on July 2, Sam was already halfway to reaching his one-million-dollar goal! Check out the official Tour de Fox video and candids ahead. You'll be inspired to see when Sam's in your state.
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vendredi 17 juillet 2015
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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Miss USA's Instagram Account Proves Why She's Our Favorite Winner Yet
Miss USA Olivia Jordan of Oklahoma represents more than just a crown. Not only did the former Boston University alum earn a B.S. in health science, but she also kept busy during her college years as a group fitness instructor and personal trainer. Plus, she spearheaded a self-defense workshop at her sorority Alpha Phi that will long continue as tradition.
When we thought her ever-impressive résumé was enough, Olivia won us over even more with her Instagram account. It's all the things we love: body-positivity quotes, inspiring fitness shots, and a sense of humor. The newest Miss USA is the epitome of beauty and brains, and so much more.
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Why You Need Manuka Honey in Your Life
When it comes to natural remedies that actually work, honey tops the list. But while regular, clover-sourced honey has its own health-related properties, manuka honey may just be a most magical elixir. Manuka honey is produced by bees who feed on the tea tree nectar (a plant with its own impressive list of healthy qualities) in New Zealand and Australia, and it has long been the best-kept secret in natural households everywhere. Here's why.
- It's incredibly antibacterial: All types of honey contain hydrogen peroxide, a powerful disinfectant, but manuka honey contains even more bacteria-fighting punch. That's because it contains high concentrations of a compound called methylglyoxal, which is the reason studies have shown manuka honey's disinfecting activity against gnarly bugs like E. coli and E. faecalis as well some strains of Staphylococcus aureus. Many people even swear by using manuka honey to treat acne, although no studies have been conducted to put this claim to the test.
- It may help you heal faster: Some studies have found that wounds dressed with manuka honey heal faster than traditional dressings. The most benefit was seen in mild burn wounds; other wounds such as diabetes-related ulcers did not show the same benefit.
- It's a smart alternative to antibiotics: The properties in manuka honey haven't been shown to develop resistant bacteria, a worrisome problem caused by the overuse of antibiotics that leads to the development of "superbugs" that can't be treated with traditional treatment options. If manuka proves to be as effective as many small studies have found, it could be a powerful disease-fighting option.
If the news about manuka honey's healing powers have you running for the aisles, be sure to look for high-quality, reputable brands, since many manuka honey products may not have the potency you need for them to be effective - or may not be authentic manuka honey at all. The Unique Manuka Factor (UMF) Honey Association has a rating system to help ensure that consumers know what they're buying; according to the association, you should look for any product with a certified UMF rating of 10 or over, since those will have the highest concentrations of methylglyoxal.
Rather eat your honey than slather it on? This recipe for an immunity-boosting ginger tonic harnesses the power of manuka honey as a superfood.
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4 Moves to Sculpt Sexy Legs
No matter the inseam length, toned legs will make any pair of shorts rock. These four exercises will chisel the hamstrings and sculpt the calves. Watch the video to learn the moves, and then do them at your next workout - which is tomorrow today, right?
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9 Core Exercises That Get You Closer to 6-Pack Abs
Do standard crunches and planks have you seeing minimal progress? Shape has the nine moves you need to target the muscles that matter, and they'll get you that much closer to six-pack abs!
Everybody wants a six-pack-which is great. But FYI, there are actually four key muscle groups you need to tone to get a taut tummy. (Need a flat belly on a deadline? This workout is the The Fastest Way to Lose Belly Fat.)
"For the best results, both aesthetically and functionally, you need to target all the muscles in your abdomen," explains NYC-based trainer Joan Pagano, author of Strength Training Exercises for Women.
What are they? Let's meet all your ab muscles.
On the side of your abs, you have your external abdominal obliques and your internal abdominal obliques. Your external obliques lie on top, and are those muscles you feel in your side, just under your arm. The internal obliques are deeper muscles that lie underneath your external obliques, acting as stabilizers to help you maintain your posture.
The transversus abdominis are your deepest muscles, running horizontally around your midsection. Pagano says that toning these creates a "natural girdle" to keep your tummy tucked and stabilize your pelvis. Then, of course, there's the most superficial muscle group in the abdomen: the rectus abdominis (AKA, when toned, the classic "six-pack" abs). This set runs from sternum to pelvis, helping you flex your spine while walking.
One move does not tone all your muscles. You're going to need at least a few weapons in your arsenal to tighten up all over. Here, Carbon38 co-founder Caroline Gogolak demos the best abs moves to target all areas-even the ones you can't see.
1. Roll Back
Works: Rectus abdominis
Pagano says: Sit up straight, with knees bent at 90 degrees and feet flat on the floor. Pull torso in close to thighs, reaching arms forward at shoulder level with palms down. Exhale, drawing navel toward spine as you roll back onto tailbone, curving spine into a "C" shape. Inhale and realign spine to straighten up. (Want more? Continue with The Best Exercises for Lower Abs.)
2. Twisting Roll Back
Works: Internal and external obliques, the rectus abdominis
Pagano says: With arms extended forward, perform a roll-back, curving spine into a "C". Twist torso to one side, bending one elbow and pulling it back at shoulder level while reaching other arm to opposite knee. Reach both arms forward and return to start. Repeat on the other side.
3. Sit-Ups with a Medicine Ball
Works: Transversus abdominis, rectus abdominis, internal and external obliques
Personal trainer Jimmy Minardi says: Hold a medicine ball over head, and recline all the way down. Lift from core back to a sitting position, keeping the ball over head. To make this more challenging, find a slant board at the gym, or buy one for around $50. Hook feet under the top of the board. The downhill slant and extra weight add an extra challenge to ab muscles. Increase the angle of the board and the weight of the ball for better results.
4. Kneeling Crunch
Works: Rectus abdominis, internal and external obliques
Pagano says: Kneel with one arm stabilized directly under shoulder, reaching other arm forward at shoulder level and opposite leg back at hip height. Exhale, contract abs, and round back up to the ceiling while drawing elbow to knee, turning palm up. Repeat on the other side.
5. Dead Bug
Works: Transversus abdominis, internal and external obliques
Pagano says: Lie on back with legs raised, knees bent over hips and calves parallel to the floor. Extend arms to the ceiling with palms forward, and pull abs tight, bringing navel to spine. Exhale, lowering opposite arm and leg toward the floor, bringing remaining knee in over chest. Keep low back connected to the floor at all times-don't arch. Repeat on the other side.
6. Lunge Split Jacks
Works: Rectus abdominis
Minardi says: Stand with feet in a staggered stance, left foot in front of right, two or three feet apart, then lower body into a split squat. Jump up and scissor-kick legs, landing with right leg forward. As soon as feet land, lower body into a split squat.
7. Toe Dip
Works: Transversus abdominis
Pagano says: Sit tall with both knees bent in front, feet flat on the floor. Lean back onto elbows with shoulder blades down and together. Tighten abs, sliding hands under lower back for support with palms facing down. Lift legs so that knees are bent over hips with calves parallel to the floor, inhaling and dipping toes to the mat while maintaining those right angles at the knees. Exhale, then return to start.
8. Bicycle Crunches
Works: Internal and external obliques, transversus abdominis
Minardi says: Lie flat on the floor with lower back pressed to the ground; pull abs downward to target deep ab muscles. Interlace fingers and put hands behind head. Start by bringing knees in toward chest, lifting shoulder blades off the ground. Straighten right leg out to about a 45-degree angle from the ground while turning upper body to the left, bringing right elbow toward the left knee. Make sure rib cage is moving, not just elbows. Repeat on the other side. You should be creating a "pedaling" action; do this exercise with slow and controlled motion. (Complement bicycle crunches with the Muffin Top Melter plan-results are self-explanatory!)
9. The "Jean-Zip"
Works: Transversus abdominis
Pagano says: You can do this move discreetly, at any time throughout the day. As if you were zipping up a tight pair of jeans, "scoop abs" by pulling navel in toward spine and then up, lifting the pelvic floor. This move engages those deep abdominal muscle to flatten the belly-it's the muscle that lies right under your zipper. (Exercise is key, but if a taut tummy is what you're after, some overall lifestyle changes might be in order. Luckily, you can Lose Belly Fat in 14 Days with just a few key tweaks.)
Heroine Sport X Bra ($85; carbon38.com); Zara Terez Palm Print Leggings ($75; carbon38.com).
More from Shape:
- What Running in the Heat Does to Your Body
- How Being a Foodie Can Help You Lose Weight
- Asking For a Friend: Can I Skip the Post-Workout Shower?
- A Diet Plan That Fakes Intermittent Fasting
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Every Woman Should Lift Weights and Here's Why
- 9 reasons why women should be in the weight room - Fitness
- This 10-second test can tell you how long you will live - Women's Health
- The best exercises to sculpt your arms - Self
- Unhealthy fats could be making you depressed - Shape
- What nutritionists pack for snacks at work - Real Simple
- Eat your way to a younger you with these foods - Health
- 100 recipes that will convince you to love meatless meals - Cooking Light
- An ultimate guide to all the beginner yoga poses you should know - Greatist
- 25 ways to be a happier you - POPSUGAR Smart Living
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The Trick That Will Keep Your Thighs From Chafing
The following post was originally featured on Fit Bottomed Girls, a blog created by Erin and Jenn W., who are part of POPSUGAR Select Fitness.
I've said it before, and I'm quite certain I'll mention it again: I struggle with my thighs rubbing. I used to get really embarrassed about it (I mean, people do call it chub rub), and then I realized two things. First, this is an issue for me even when I'm at my leanest. Like, here? Chafing was still an issue.
Also, it's an issue for a lot of people, but because it tends to make people feel embarrassed, it's generally not discussed all that often. I think that could stand to change.
For working out, the solution is pretty simple - I almost always wear capris or tight shorts that are long enough to cover the area that rubs. However, this isn't only a problem during exercise - chafing can also occur when I'm just walking around, and since I like wearing dresses, that can be an issue. Fortunately, I've got a couple of really effective tools in my arsenal.
Body Glide
Many endurance athletes use Body Glide in at least a couple of places for long training runs or races, and for good reason. It comes in a deodorant-like stick (although it's also available in a squeezable tube) and can be rubbed just about anywhere to alleviate chafing - both of the skin-on-skin and the fabric-on-skin variety. Perhaps most important (well, next to the fact that it works, that is) is the fact that it's non-greasy and won't stain your clothes or rub off anywhere you didn't mean to put it.
Thighs, obviously, are a great place for it, but it's also useful for spots where your sports bra or shirt rub, areas on your feet prone to blisters, up on your neck to avoid a horrible wetsuit rash after a long swim . . . you name it. I tend to just use the regular, original Body Glide for everything, but they do make specific formulas for feet, cycling and more. They even have a women-specific formula with extra moisturizing goodness.
It's long-lasting, but it's not, like, permanent, so if you're participating in a long race (or just walking around in a skirt for hours on end on a hot, sticky day), it can wear off. Happily, in addition to offering a bunch of formulas, Body Glide also comes in different sizes, so it's not unusual for me to toss a tiny stick into my race belt or purse, just to be safe.
Bandelettes
Bandelettes are one of my favorite new finds. They're 5.5- to 6-inch tall bands for your thighs and look kind of like the lacy tops of thigh-high stockings. They utilize non-slip silicone on the insides to keep them perfectly in place, and are available in a variety of sizes and colors because, the fact is, people of all sizes face thigh rubbing issues.
They're totally comfortable - I wore them to a party last weekend and totally forgot I was wearing them - and extremely easy to use. I mean, I'm talking dummy-proof here. And, aside from being a little unusual, they're actually quite pretty (although I don't think I'll be wearing them under anything so short that they actually show - just not really my style).
Bandelettes also offers a unisex sport version to be worn, well, for sports, but under short shorts. I haven't tried these out yet, to be honest, but considering how well the lace version stayed in place throughout a night of walking, dancing and climbing stairs, I'm betting they work pretty well. And hey, if that's what gets you into a pair of shorts you've been shunning, that's a pretty sweet deal, right?
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Tried and Tested: The Best Laundry Detergent For Your Fitness Gear
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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Strengthen and Lengthen With This Long and Lean Bodyweight Workout
We love adding lengthening moves into our strength training, and we do just that in today's workout in our No-Excuses Challenge. These feel-good bodyweight exercises will stretch you out while toning you all over.
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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jeudi 16 juillet 2015
Thank You, Women's Running, For Featuring a Plus-Size Model on Your Latest Cover
If you've ever felt that your body wasn't built to run, take a look at the latest issue of Women's Running. The cover features Erica Schenk, a plus-size model who is also an avid runner. The image sends a powerful message to women everywhere, letting them know that regardless of shape or size, anyone can be a runner. Of the cover, Erica told Women's Running, "Women of all sizes deserve to be praised for good health and have a presence in the media." We couldn't agree more and hope that this Women's Running cover is the first step in showing more body diversity in the world of fitness.
Keep reading for more photos from the shoot, including a behind-the-scenes look!
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A New Seaweed That Tastes Like Bacon Solves Most of Our Problems
Vegetarians and healthy bacon-lovers rejoice! Our wishes have been granted by researchers at Oregon State University, who've created and patented a new seaweed that's similar in taste to bacon when cooked. As if it couldn't get any better, this red marine algae is packed with twice the amount of nutrition as kale.
"This strain, which looks like translucent red lettuce, is an excellent source of minerals, vitamins, and antioxidants - and it contains up to 16 percent protein in dry weight," Oregon State researcher Chris Langdon said.
The team began to develop the unique strain - which is similar to the dulse seaweed that grows along the Atlantic and Pacific coastlines - while creating a food source for abalone, but it seems as though humans would appreciate it much more. Langdon even vouches for its striking flavor resemblance, saying, "This stuff is pretty amazing. When you fry it, which I have done, it tastes like bacon, not seaweed. And it's a pretty strong bacon flavor."
The fast-growing superfood will potentially be commercialized in a line of specialty foods. Although plans for outside of science haven't been confirmed, we can't wait to get our hands on that gold.
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32 Healthy Lunches Under 400 Calories
When you're looking for a light and healthy lunch, it's important to take calorie counts into consideration, but you want the right mix of fresh ingredients that will keep you feeling full and satisfied. If you're in need of some homemade inspiration, look no further than these 32 healthy, filling, and delicious lunches, all 400 calories or fewer.
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7 Kettlebell Moves That Burn Major Calories
Kettlebell fans love the heavy, round-shaped weights for a reason - kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try.
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Tone Your Muscles Faster With These Stability-Ball Moves
Don't just walk by your stability ball! It's one of the best fitness tools you can own, so put yours to good use with these incredibly effective moves. Get ready to target your arms, abs, butt, and legs - you'll definitely be sore tomorrow. Remember, size does matter! It's best to work with a ball appropriately sized for you, so check out this exercise ball chart to see which dimension best fits you.
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Heat Up Your Weekend With a New Zumba Playlist
Want to get your Zumba on at home? This is the perfect playlist for you! Beto Perez, creator of Zumba, put together his top 10 songs for an awesome weekend celebration. Subscribe to the Spotify playlist, press play, and pretend you're taking a class and grooving with the man responsible for this fun fitness craze.
- "Vive Y Baila" - Max Pizzolante, Beto Perez
- "Sígueme Y Te Sigo" - Daddy Yankee
- "La Gozadera" - Gente De Zona, Marc Anthony
- "Ay Vamos" - J. Balvin
- "Uptown Funk" - Mark Ronson, Bruno Mars
- "El Tiki" - Maluma
- "Love Never Felt So Good" - Michael Jackson, Justin Timberlake
- "Tú Me Quemas" - Chino y Nacho, Gente De Zona, Los Cadillacs
- "Plakito" - Yandel, El General Gadiel, Farruko
- "Atrevete" - Group Bip
Looking for a mix with a different vibe? Check out all our workout playlists here.
Remember, you will need to download the free Spotify software or app to listen to our playlists.
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Watch Lauren Hill's Parents Honor Their Inspirational Daughter at the ESPY Awards
Last night's ESPYs dedicated the best moment award to 19-year-old NCAA player Lauren Hill, who passed on April 10 from a rare brain cancer. Lauren, whose story moved the world, was diagnosed during her senior year of high school and was given just a few months to live last Fall. Despite her battle, Lauren's unstoppable and contagious spirit was evident on the court, as she scored the first and last basket at her NCAA debut with Mount St. Joseph University in November.
Lauren's parents accepted the honor on her behalf and touched ESPY audience members and viewers while commemorating their inspirational daughter:
"If [Lauren] were here today standing on this stage, she would ask you not to sit on the bench. Please don't wait until you're personally affected by cancer to start kicking cancer's butt. Get in the game now and make a difference in this moment and continue to support Layup 4 Lauren. All we have is now and I urge you to spend every moment making it as memorable as you can. Nothing would be a better tribute to Lauren and her spirit, a spirit that I hope you never ever forget."
Watch NBA champ Stephen Curry and Lauren's parents remember the brave athlete in the video above.
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