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 26 juillet 2015
What to Eat All Day to Start Losing Weight Now
When you set your mind to dropping a few pounds and see the proof when you step on the scale, it's a pretty amazing feeling. Make it happen by following this formula designed by two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - on what to eat every day for breakfast, snacks, lunch, and dinner.
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Lose Weight With These Mason-Jar Salads
Have you hopped on the #saladinajar craze yet? Not only do these colorful layers look enticing, but with a little prep, you can whip up an entire week's worth, all at once. Buy some mason jars and get ready to be inspired.
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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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No Need to Go Gluten-Free! A New Pill Lets You Eat All the Bread You Want
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 may 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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Got an Inch to Pinch? How to Ditch Your Ab Flab
You've been eating right and exercising for months, and although you've reached your goal weight and feel happy with your thinner frame, your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs?
Ab exercises, right? Unfortunately, all the crunches in the world won't slim down your middle. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden. You can't spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio.
If the exercise plan you're following isn't doing the trick, then it's time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running, swimming, jumping rope, hiking, or high-impact cardio classes (try this 10-minute belly-busting workout). These burn mega calories and help to reduce your overall body fat. Also include speed intervals in your workouts since these are proven to target fat around the midsection.
You can also tackle a softer belly with your diet. Avoid foods containing trans fat such as certain packaged cookies, crackers, margarines, granola bars, and breads. If the list of ingredients says partially hydrogenated oil, then put it back on the shelf. Include foods that contain MUFAs (monounsaturated fat acids) instead, such as avocados, nuts, seeds, and olive oil. Other foods that fight belly fat or bloat include blueberries, pineapple, protein such as low-fat dairy products, and high-fiber foods such as pears and leafy greens. Try this flat-belly smoothie recipe that includes belly-busting foods all in one delicious drink, and munch on this flat-belly salad.
Stress can be another reason for belly fat, since it triggers the production of cortisol, a stress hormone linked to an increased appetite and more belly fat. Taking measures to reduce the stress in your life through relaxing yoga sequences, meditation, massage, sipping tea in a bubble bath, or these other completely free stress-relievers could be the difference between a flat belly and a flabby one.
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Stay Motivated With 100 Best Fitness Tips
Staying strong and fit takes dedication every single day, so keep these 100 tips in mind to keep you confidently chugging along on that healthy path.
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What Happened After I Gave Up Gluten For 10 Years? It's Not What You Think
At age 13, I made the connection that chicken nuggets were made from actual chickens and became a vegetarian on the spot. I was also insanely picky, so pasta, bagels, and pizza were my main staples. Sadly, vegetables, fruit, and whole grains hardly made it onto my plate, especially when I went off to college. Going vegan wasn't a big jump, since meat was already out of the picture, and I found giving up dairy eased my ongoing digestive issues. I still wasn't 100 percent though, until the day I gave up gluten.
No lie, the first day I passed on gluten, I felt instantly better. Without all those crackers, cereal, and bowls of pasta weighing down my digestive tract, my belly felt more at ease. Since I was new to the whole gluten-free scene, I ate foods I knew were gluten-free like fruits and veggies. So for the first few weeks, I had no bloating, no gas, no constipation. I felt like a new me, which almost made it easy to give up on all my favorite foods.
But after the first two weeks, I was so, so sad - I didn't realize I was obsessed with gluten until I had to give it up. I found myself daydreaming about stealing muffins from the bakery and swimming in bowls of Honey Nut Cheerios. I became completely focused and utterly upset over all the foods I couldn't have. I mourned for all the times I was hanging with friends and couldn't sling back a beer, grab a slice of pizza, or enjoy someone's adorable birthday cupcakes. It seems silly to get depressed over missing out on Gramma's baked ziti, but it was very real for me.
Before spiraling into a deep, dark, gluten-free hole, I took my first trip to the health food store and discovered all the gluten-free alternatives to my fave foods. I bought it all and ate it all. I even bought foods I never ate like gluten-free waffles and mini pecan pies, just because I could eat them. These foods uplifted my spirit tremendously, but big shocker here - my stomach once again waged war. And to make matters worse, after two months of eating this way, I found my need for elastic waistbands increasing. Isn't going gluten-free supposed to help with weight loss? Uh, not if you eat gluten-free junk food full of empty calories.
I realized I needed to cut back on all the gluten-free crap if I ever wanted to fit into my jeans again - a woman cannot live on French fries and gluten-free cookies alone! It forced me to really take a look at my diet, and I slowly started eating fewer gluten-free alternatives and more actual food. I began branching out, enjoying such a huge variety of healthy foods that I started feeling as good as I did those first couple of gluten-free weeks. And it wasn't because I wasn't eating gluten - it was because I was eating real food and less processed junk.
After 10 years of living without gluten and eating a superhealthy diet, I felt amazing. My new boyfriend at the time (my now-husband) suggested I try eating gluten, just to see if my body had changed. The thought had never crossed my mind, but love makes you do crazy things. On an apple-picking trip in the Fall of 2005, a freshly baked cider donut was calling my name. That's me in the photo above, taking my first magical bite, and I couldn't believe it, but I felt totally fine. No tummy issues whatsoever. Even after going back to whole-grain bread, crackers, and pasta - gluten didn't bother me anymore. It took me 10 years to realize this, but gluten wasn't my enemy. This might be TMI, but constipation caused by a crappy diet was. Giving up gluten forced me to get out of the habit of eating bread 24/7, to start branching out to eating more nutritious foods, and to get more fiber into my diet. Now I'm able to enjoy gluten without going overboard, and because my vegetarian and dairy-free diet is so much healthier than it was 10 years ago, I'm also able to maintain a healthy weight. Hooray for gluten! And hooray for whole foods!
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Why Researchers Recommend Eating Half a Grapefruit Before Breakfast
You don't have to adopt the extreme 1980s fad diet to enjoy the health benefits of grapefruit and watch your waistline shrink. Although this sweet and tangy fruit is mostly known by its diet reputation, it is actually loaded with health benefits (like lycopene and vitamin C) and is versatile enough to be enjoyed as a treat beyond breakfast. It's considered a fat-burning food that can kick-start your metabolism, so there is no reason to let this fruit be deemed an '80s has-been. Since it's currently in season, here are four reasons why grapefruit can help you lose weight.
- Keeps you full: Grapefruit is loaded with fiber, keeping you full longer and reducing the likelihood of mindless snacking. One serving of grapefruit has only 53 calories and about 2 grams of fiber. Research has also found that eating half a grapefruit before every meal can lead to greater weight loss in dieters. While trying this at every meal may be a bit extreme, this tactic would work well for breakfast.
- Makes a low-calorie substitution: There are several ways to enjoy grapefruit beyond breakfast. Consider substituting dried fruit for slices of grapefruit in salads or using it to serve up a satisfying dinner alongside jerk grilled chicken. You can even use it to satisfy your sweet tooth as a light dessert using this sabayon gratin recipe.
- Stabilizes blood sugar: Study shows that this magic fruit has compounds that can reduce insulin levels. Low levels of insulin mean your body can more efficiently use food for energy rather than storing it as fat; a candy bar can't claim that.
- Curbs cravings: There is something to be said about kick-starting your day with grapefruit. Studies show that the mere smell of grapefruit can aid in weight loss. Researchers speculate that sniffing grapefruit oil has an effect on liver enzymes, which can help to nix cravings and spur weight loss. Time to consider those grapefruit-scented bath products!
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The Ultimate Flat-Belly Workout
This flat-belly workout will tone your abs from all directions, making for a tighter, stronger core. We mix ab toning moves with cardio bursts and full-body core exercises to tone your midsection. Press play and get ready to feel the burn.
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Find Out How This 400-Calorie Workout Targets Your Tush
If you want to burn 100 calories in 10 minutes, and tone your tush and legs at the same time, go for a run. For even greater lower-body-sculpting power, you'll need to add hills to your workout.
I know. I know. Hills suck! And if running up hills is way too challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it's doubly effective. In about 40 minutes, you'll burn over 400 calories!
Set the treadmill incline to one, and get started! For each three-minute brisk walking interval, you'll need to raise the incline to 15 percent (or as high as it'll go), and for each 60-second sprinting interval, you'll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.
Total calories burned: 416
*Calories burned calculations are based on a 130-pound woman
Click here for an image-free, printable version of this workout to take with you to the gym.
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20-Minute Burn and Tone Tabata Workout
It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises. And for today's workout in our No-Excuses Workout Challenge, we've paired complementary exercises for each four-minute interval. This way you maintain good form while working intensely!
Here's the workout and directions. Keep scrolling for explanations on the moves.
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Sculpt Arms Faster With These 8 Push-Up Variations
If you want to strengthen your arms and build definition in your upper body and back, then drop and give me 20. Yep, I'm talking push-ups. Because this simple exercise is also one of the most effective. Changing up the kind of push-up you do will target different areas of your arms and back. Learn which variation works which part of your body, then just pick your push-up.
- Additional reporting by Macy Williams
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samedi 25 juillet 2015
How to Lose Weight Without Giving Up Dessert
You don't discriminate. Whether we're talking about cakes, cookies, brownies, ice cream, cupcakes, chocolate, doughnuts, muffins, cheesecakes, or sundaes, you get excited about it all! Sugary sweets bring you so much joy, but they also send you shopping in search of larger jeans. Don't fret! We have your sweet tooth covered! Follow these 12 tips and learn how to indulge in dessert without gaining a pound.
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Strut Your Sexy Self in the Sand After Doing This Full-Body Yoga Sequence
Sure, yoga is great for calming the mind, but this ancient practice can also give you a strong and sexy body to boot! Get psyched for beach time with these 12 challenging yoga poses that will tone your tush, thighs, abs, and upper body. Follow this 12-pose sequence through on the right side, and then repeat on the left.
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Differences Between Working Out in Your 20s vs. Your 30s
When you hit the 30-year mark, it not only means more candles on your birthday cake than someone in their 20s, but it majorly affects your workouts as well. Give a little nod or chuckle (or shed a little tear) if you can relate to these.
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Our Workout Generator Is Here to Make Your Workouts a Little Bit Easier
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Not Feeling Like Going For a Run? Read Through These
Running regularly takes a certain degree of motivation, but that doesn't mean runners don't need inspiration every day to keep up with their workouts. On days when you don't feel like slipping on your sneaks, read through these quotes to feel instantly psyched about your next run.
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150-Calorie Snacks Made With Only 3 Ingredients
When you need to grab an easy snack, check out one of these recipes that are made with three ingredients or less! Craving something sweet? Whip up these popsicle-like yogurt- and chia-seed-covered frozen grapes. Each 10-grape serving is just 52 calories. Keep reading for more simple snack inspiration.
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The 1 Half-Marathon-Training Mistake That Made Me Gain Weight
I had always thought about doing a half, but honestly, running for over two hours straight didn't sound appealing whatsoever. That was until a dear friend came to me in desperation after her partner for a two-person marathon relay got injured and couldn't run. My immediate reaction when she asked me to fill in was, "Hell no, are you nuts?" Then I thought about it while falling asleep that night and realized at 38 years old, I wasn't getting any younger, so why the hell not?
I was a little worried as the race was just five weeks away, but seeing as I was already running four to five miles, four times a week, I was just about on schedule. One thought that got me through those long-ass Saturday morning training runs was, "I'm gonna be so ripped after this." And my legs and butt were getting crazy-strong. Even the hubs noticed. Walking behind me while going upstairs, he gave my tush a little push so I'd go faster, and said, "Damn, your butt is rock hard. Like, seriously." Bonus!
After the actual race, I was hooked on running longer distances. So I kept up with hour-long runs Mondays, Wednesdays, and Thursdays, then did 90- to 120-minute runs on Saturdays. I also kept up with the two to three weekly strength-training sessions I had been doing for several months. Two weeks postrace, I stepped on the scale to find I had gained seven pounds in less than two months. WTH! I've experienced weight gain from running before, so I was familiar with gaining muscle mass. But a flabbier belly and pudgier face weren't muscle. Not even close. And I was pissed. Damn you half-marathon training!
Although I was running four to five hours per week, I wasn't burning enough calories to make up for my insane hunger. When I stopped to think about it, I was eating way too much. Check out an example of my weekday meal plan:
5:45 a.m.: Pre-workout snack: banana or toast with nut butter
7:20 a.m.: Postrun snack: a few handfuls of almonds or a glass of soy milk
8:30 a.m.: Breakfast: huge protein, fruit, and greens smoothie or bowl of oatmeal
10:30 a.m.: Morning snack: trail mix or soy yogurt with fruit
12:30 p.m.: Lunch: big salad topped with chickpeas, sunflower seeds, and strawberries, followed by a square of dark chocolate (OK, maybe two)
3 p.m.: Afternoon snack: granola bar
5:30 p.m.: Dinner: pasta or quinoa with tofu and roasted veggies
8 p.m.: Evening snack (to carb up for tomorrow's morning run, of course): toast, cereal, pretzels, or crackers with hummus, banana with peanut butter
Extras: To add to that mega meal plan, I was also finishing half-eaten pieces of toast, extra slices of apple, or bowls of pasta that my kids didn't finish after their meals.
I realized that I was never hungry, like, ever. I just ate all day long. And since a little hunger is healthy in order to know when it's time for your next meal, and to avoid overeating like I was clearly doing, I knew I had to make some quick amendments to my eating free-for-all. I ended up cutting about 300 to 400 calories a day. I ditched the pre- and post-workout snacks and ate my breakfast around 7:30 after my postshower workout. Actually, I was pleasantly surprised that not eating before my 6 a.m. run made me perform better because I didn't get hungry toward the end of my run like I used to when I'd eat a little something beforehand. I skipped the morning snack and ate lunch a little earlier at noon. I kept the afternoon snack and made sure to keep it around 150 calories, ate dinner around 6 p.m., and then skipped on that evening snack. I also completely curbed snacking on my kids' leftovers.
Within two weeks, I saw the scale number decreasing, and I was so relieved. And I wasn't hungry or tired, and best of all, I could continue with my running schedule. Am I through with half marathons? No way. I'm taking this as a learning opportunity so the next race I train for, I'll monitor my diet a little closer, and not eat whatever the hell I want.
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Feel Instantly Inspired to Move With These Celeb Instagram Pics
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 Britney Spears practicing her yoga backbends to Reese Witherspoon doing some barefoot golf, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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Hate Running? Blast Major Calories With These Effective Cardio Moves
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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Smoothies 101: A Foolproof Step-by-Step Guide
Do you have an almost-new NutriBullet or Vitamix that's collecting dust instead of making smoothies? You attempted to make one awhile back, but it tasted too much like liquid grass to be drinkable. Check out this easy, foolproof guide to building a nutritious and lip-smackingly good smoothie.
Greens (1 to 2 cups): Spinach and kale may turn your smoothie green, but once they're mixed with fruit, you'll hardly be able to taste them. You can also try adding beet or dandelion greens, sprouts, or arugula.
Fruit (1 to 2 cups): Frozen works best here, but if you use fresh, just add some ice cubes to give it a frosty consistency. Mix it up with two to four kinds of fruit such as banana, strawberries, blueberries, raspberries, blackberries, mango, peach, pineapple, pear, cherries, apple, grapes, papaya, oranges, melon, or kiwi.
Thickener (1/4 to 1/2 cup): For the perfectly creamy texture and for added protein and fiber, mix in some Greek yogurt or cottage cheese (3 ounces), nut butter (one tablespoon) or nuts (1/8 cup almonds, walnuts, or cashews), avocado (1/4 fruit), cannellini beans (1/4 cup), baked sweet potato (1/4 cup), oats (1/4 cup), or soft tofu (1/2 cup).
Liquid (1 to 2 cups): Water or some type of milk (cow, soy, almond, or rice) is always a winner, but you can also experiment with adding green tea; coconut water or milk; freshly squeezed juice such as carrot, beet, or orange; or chocolate milk.
Optional extras: Mix in a serving of your favorite protein powder to build muscle and stave off hunger. Or, for added fiber, add flax meal, wheat germ, or chia seeds (1/2 teaspoon). For a health boost, add fish or flaxseed oil or probiotics (recommended dosage). And for extra pizzazz and flavor, add cinnamon, nutmeg, vanilla extract, maple syrup, honey, dates, fresh herbs, or fresh ginger (1/4 to 1/2 teaspoon).
Here's a handy chart showing a basic 300-calorie smoothie with specific ingredients listed underneath.
2 cups kale (72 calories)
1/2 frozen banana (53 calories)
1/2 cup frozen strawberries (23 calories)
1/2 cup frozen blueberries (42 calories)
3 ounces vanilla Greek yogurt (68 calories)
1 1/4 cups cold water
1/2 serving vanilla protein powder (65 calories)
1/4 teaspoon cinnamon (2 calories)
Total calories: 321
Since diving into the world of smoothie-making can be intimidating, here are some other smoothie recipes you can try out that follow this basic plan.
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A Celebration of Women's Bodies - Stretch Marks, Cellulite, and All!
Sick of society's standards of the perfect body? So are we! These quotes celebrate women's bodies and all the shapes and sizes they come in.
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3-Weeks-to-Sculpted-Arms Challenge
Everyone has their own reasons for wanting strong, defined arms; we're here to help. After following this 21-day arm plan, not only will your arms look toned - you'll also be stronger. First thing's first: don't worry if you've never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind - whether it's your first time working out or you're at the gym on a daily basis.
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. 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. Choosing the appropriate size weight is key here - you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
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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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The Workout That Will Get You Results
Not every workout has to be a no-holds-barred sweat fest, but we're not going to lie: those days when you crush it at the gym are the ones that are going to help you see results fast. So pound that pre-workout shake, and take this hour-long workout with you the next time you want an effective workout. The intense workout is one of The Biggest Loser: Australia trainer Michelle Bridges's secrets for burning calories fast, and it's not for beginners. This particular workout from Michelle's newest book, Total Body Transformation ($17), comes at weeks nine and 10 of her 12-week plan, so if you're new to the gym, then start off slow, modify, or try one of our beginner-friendly workouts instead. If you're up for a challenge, however, check out the workout below, learn the moves, print the workout, and get ready to burn calories and boost your metabolism.
To start, do a warmup: three minutes on the rowing machine, ending with a 500-meter (1/3-mile) sprint. Follow it up with 20 minutes on the treadmill (Michelle recommends 5 to 6 mph at 2 percent incline for 20 minutes or 10 minutes at 5 to 6 mph and 2 percent incline followed by 10 minutes at 3.5 mph at 12 percent incline.) Aim to get your heart rate up to 150 bpm by the end of your warmup. Then follow with these two circuits below, repeating each circuit three times. End with a cooldown stretch.
This workout is made for the gym, but you can modify any of these moves to suit the equipment you have at home (jog in place or use dumbbells in place of the barbell, for example).
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Our Favorite Workout Recovery Gear
Trust us, we love to brag about our DOMs - the mark of a good workout! - but wincing in pain every time we sit down at our desks gets old fast. Luckily, we have an arsenal of workout recovery products that we love for relieving pain and preventing injuries. Check out our favorite tried-and-true post-workout products here.
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vendredi 24 juillet 2015
I Transformed My Body in the Ultimate Way
If you wish to be moved, then read on as our friends from Self share the story of a woman and her experience of becoming who she truly is.
I'd been living in stealth since I was 17 years old, mostly for safety reasons. Only my very close friends knew I was transgender. Even my own nieces and nephews had no idea, since they were born long after I transitioned. But then my story broke on the national news two years ago, and everything changed. I was in the gym, working out alone when I saw my picture on TV, and I just fell to the floor and cried. My life would never be the same, I thought. The world now knows me for who I really am.
Here's what you didn't see on the news: 35 years ago, I was born in a boy's body, but from my earliest memories, I've always felt female. It's hard to explain. It's about more than just my love of Barbie dolls or my desire to be a cheerleader. It was an internal feeling. I had no name for it until I was 15 and saw my first transgender person on TV. She was on some horrible talk show, like Jerry Springer, but still, I recognized myself in her. Something clicked. The realization came as both a relief-and a terror. I, of course, didn't dare tell anyone.
School was difficult for me. I hated life, because I never belonged. My classmates would bully me all the time, because they thought I was gay. One day during my freshman year, after being pelted with rocks, I refused to go back. After three days of sitting at home, my parents finally sat me down in the kitchen and said, "None of us are getting up from this table until you tell us what's going on." For 20 minutes, we all sat together in silence, and then it all came pouring out of me. "I'm not gay," I said. "I feel like I'm a woman." I can't tell you how lucky I am to have such incredibly supportive parents. My dad said that he'd known, since I was about 5 years old. They immediately transferred me to a more progressive school, where I finished out the year before getting my GED, and they also got me into therapy right away, which helped me process my feelings. My mom took me shopping in the teen girls' department for all new clothes. She even bought me my first bikini.
At age 16, I officially changed my name to Chloie and started hormone therapy, which subtly changed my features, softening my face, raising my voice. Even though I was finally presenting as my true self, I still didn't feel at home in my skin. It wasn't that I was "trapped" in a male body. I was more repulsed by it. To me, having a penis made me feel disgusting, like, What is this thing?This is not supposed to be here. Gender reassignment surgery isn't necessary for every transgender person, but it was for me, and at 25, I had mine. It came as a major relief to me, and once my testicles were gone, I saw my body change even more. I finally developed breasts, hips and a butt, and because I felt boobs were the ultimate sign of femininity at the time, I got implants, too.
This was a decade ago now. Times were different back then. To feel secure in my identity, I felt I needed to be high-femme all the time-dainty and delicate. I never went out without wearing makeup, a short skirt and high heels. Very few people knew my history, and no one would have been able tell it from just looking at me or talking to me. Even my driver's license and birth certificate listed my correct name and gender: Chloie Jönsson, Female.
I still had a touchy few years in there. I partied a lot, like everyone does in their twenties, but eventually, I traded late nights out for early mornings in the gym. In 2011, I'd discovered CrossFit, which pushed me in a way I'd never been pushed before. I loved everything about it: the workouts, the results, the community. The more I did it, the stronger I got and the fiercer I felt. Through CrossFit, I learned that being strong doesn't make you masculine, just as being weak doesn't make you feminine. In fact, the degree of your femininity has nothing to do with how much of a woman you are. There are so many different ways to be a woman. I'm 5'4" and 150 pounds, and every day, I train with other women who are taller or shorter, stronger or weaker than me. Everybody is different.
Here's the part of my story you may have seen on the news: My CrossFit team was training for the 2013 CrossFit Games. I'd assumed the regulations would be the same as the International Olympic Committee's. That is, if you've had gender reassignment surgery more than two years ago, you've been on hormones a sufficient length of time to minimize gender-related advantages and you've changed your legal documents, you're good to go. But after back-and-forth correspondence with CrossFit and after eventually outing myself to them, they told me that I had to compete as a man-or not at all. [CrossFit maintains that being born as man, Jönsson is genetically male and retains certain physical characteristics (e.g., bone structure) that could give her an unfair advantage over cis-gendered (someone who identifies as the gender/sex they were assigned at birth) women. CrossFit also says that Ms. Jönsson "enjoys a physiological benefit conferred as a result of having gone through puberty as a male. This conveys significant physical and physiological advantages that even hormone therapy cannot erase."]
Their response left me devastated. I feel I should be able to compete as a woman, simply because I am a woman-externally, internally and legally. I figured, if I can't stand up for myself now, I'll never be able to. It wasn't an easy, or an immediate, decision, but I eventually sued CrossFit for my right to compete as a woman. I never expected it to be news, but it became this big thing and that's how everyone found out that I'm transgender. My teammates rallied around me. My friends sent me supportive messages. My nieces and nephews just sort of shrugged. Kids today don't care. Of course, I got a ton of hate mail, too. I'd be lying if I said it didn't affect me, but I can't be weighed down by what people who I don't know think about me.
Meanwhile, I'm still training with my team, but the CrossFit Games have gone on without me, and my case is still pending. And while I feel more vulnerable than I ever have before, I'm no longer running from myself or anyone else. Win or lose, I'm happy to say that I'm finally able to own who I am-all of me.
At SELF, we love stories of physical and personal transformation that depict people getting closer to living their happiest lives. There may be no better or more urgent example of this than the tales of challenge and fulfillment in the emergent transgender community. We wanted to share a few of these stories-and add some insights about the shifting attitudes and policies that have shaped them-in our new Transgender Now series. We hope you'll be as moved by them as we were.
- America's Transgender Revolution
- How I Fight Through My Fears as a Transgender Woman
- Being Transgender Nearly Cost Me My Life
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Almond Milk May Contain Even Less Nuts Than You Think
Most almond-milk-lovers know that the product they buy in supermarkets isn't made with 100 percent real almonds. So just how much of the nut do popular brands like Blue Diamond Almonds use? Apparently, not much.
In a new class-action lawsuit filed in southern New York, Tracy Albert and Dimitrios Malaxianis argued that the company Blue Diamond Growers falsely advertised its Almond Breeze drink as being primarily made from almonds, when in reality, the milk most likely contains only two percent almonds. The rest is made mostly from water, sugar, carrageenan (a seaweed-based ingredient widely used for thickening), and sunflower lecithin.
The lawsuit noted that "upon an extensive review of the recipes for almond milk on the Internet, the vast majority of the recipes call for one part almond and three or four parts water, amounting to 25-33% of almonds." The suit also argued that the phrase "made from real almonds," coupled with photos of almonds on the milk's package, misleads consumers into thinking Almond Breeze contains a higher percentage of the nut.
While Blue Diamond doesn't share the amount of almonds used in Almond Breeze in the US, the ingredients list for UK Almond Breeze shows that it is just two percent almonds, a detail cited in the lawsuit.
Similar sentiments have been seen in the United Kingdom, where shoppers have also complained that Alpro UK was misleading the public by calling its products "almond milk," when it contained just two percent almonds.
As the New York lawsuit continues on, Almond Breeze drinkers may want to stop purchasing the milk in exchange for making their own. This easy, all-natural recipe - which uses real almonds (about 1 1/2 cups) - has no processed ingredients, so you can be sure it's healthier than any store-bought alternative.
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4 Secret Fears That Sabotage Your Ability to Lose Weight
Starting a diet can be hard - and even scary. YourTango shares the four secret fears that sabotage your ability to lose weight. Face your demons and start getting on the right track.
Time to figure out what's REALLY eating at you.
"I'll start my diet on Monday." - It's the universal dieter's excuse.
Putting off "taking it off" is a common challenge many of us face, even for those wanting to lose weight motivated by a strong desire to look and feel healthier. I call this waiting game a "weighting game." And, as I explain in my book EFT For Procrastination, what lies at the heart of all procrastination ... is fear.
But, why on earth would anyone fear achieving a healthy weight or their fitness goals?
Seems illogical but it turns out, in most cases, that's what the "weighting game" is all about. Every excuse dieters make hides an unconscious fear that something awful will happen if they successfully reach their fitness goals. The good news is though - when the root of those fears are confronted and addressed, people can finally leave the "weight" of those worries behind (physically and emotionally).
Having worked with hundreds of compulsive overeaters over the years, I've noticed four main hidden fears that sabotage weight loss success. See if you identify with any of them.
1. Fear of death
I know, it sounds dramatic, but it's a real fear. The columnist, Art Buchwald once said, "the word 'diet' comes from the verb 'to die' because that is how you feel when you are on a diet." Although he was joking, the fear of death IS sometimes the culprit that undermines weight loss.
My client, Alice, was six feet tall and weighed 270 pounds. During the first week of a stringent diet she raced to the emergency room thinking she was having a heart attack. Fortunately, it was only a panic attack, but she stopped dieting completely and couldn't seem to get back on track.
During our therapy session she realized that her hidden fear was that if she lost weight someone could overwhelm, hurt, or kill her. That was the way she felt when her father molested her in childhood. As a result, her inner "little girl" decided to put on some extra weight so that no one could overpower her again, not even her burly husband!
The same thing was true for, another client, Olivia. Many members of her family were tragically murdered in the holocaust. She feared that if another holocaust occurred and she was too thin, she would starve to death in a concentration camp.
2. Fear of illness
My client, Vivian, was afraid that if she lost weight it would mean she had cancer, since many people with cancer lose a lot of weight and look skeletal. When she looked at herself in the mirror and saw how her face was changing, she feared that she was "wasting away" and wouldn't be able to survive.
Another client of mine worried that if she became too thin she would be susceptible to the flu, or some other outbreak of illness and die from it. She remembered that when she was in her twenties she dated someone whose fiancée had died during a flu epidemic, making it all the more of a realistic possibility for her.
3. Fear of immoral behavior
Two of my clients surprisingly discovered that the unconscious fear keeping them from reaching their weight goal had to do with sex. Because Carol was happily married, it delivered quite the shock that her hidden belief was that if she lost weight she wouldn't be able to control her sexual appetite and would, as a result, be unfaithful.
Rose loved her husband of 25 years, but she harbored a secret fear-based fantasy that she would be attracted to other women and want to have lesbian relationships if she was thin and felt sexy.
4. Fear of success
When someone has been overweight for years their self-esteem is usually eroded. My client Bonnie was like this and on yet another diet. She dreaded visiting her parents in a nearby city because, the moment she arrived, her mom would march her into the bathroom and put her on the scale. Her mother had brain washed Bonnie into believing that she must never weigh less than her petite mother! Therefore, Bonnie had to sabotage her efforts anytime she neared that magic number or lose her mother's love.
Once you identify your hidden fears and underlying issues, it is easy to get rid of their hold on you.
Because Alice was sexually abused as a child and had not healed from that trauma, it was imperative that she finally release that trauma once and for all. "EFT tapping" is an excellent technique for healing the wounds of abuse without re-traumatizing a person. You may find that working with a licensed practitioner is best for this.
However, if you want to use EFT for yourself, start by tapping on the edge of your hand under the little finger and say to yourself:
"Even though losing weight terrifies me because it may mean 'I have cancer,' I am tapping on that now," or "Even though I'm afraid that being thin may make me more vulnerable to rape or attack, I want to let go of that fear now." (Important tip: Be sure to describe your fear after the words "even though ... ")
Next, using your index and middle fingers, gently tap each of these energy points for about 3 seconds each, as you think about your fear.
- The eyebrow near the nose
- The outside edge of the eye socket
- Underneath the lower eyelid
- Under the nose
- Under the lower lip
- Under the collarbone
- On the side of your body 4 inches under the armpit
Keep tapping for at least three rounds. Then stop, take a deep breath, exhale it out, and take stock. Do you feel less upset? Did another memory pop up? What thoughts or emotions surfaced for you? Focus on that and keep tapping until you realize that the past is over, you survived that scary event, and you are OK.
For more information about using EFT to end compulsive eating, read my books, Five Simple Steps to Emotional Healing and Desserts Is Stressed Spelled Backwards. Tap along with me on YouTube at Gloria Arenson EFT.
For more YourTango Fitness stories:
- How to Get It on Like a Total Pro (According to Total Pros)
- 20 Quotes That Boost Your "Damn, I Look Good Naked!" Confidence
- 20 Ways to Be Good to Yourself Today
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A Quiet, Full-Body Workout - No Equipment Needed
The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.
From what I've gathered from new moms, taking advantage of nap time is key and so I'm sure I'll be looking to my past At Home Workouts and Pinterest Workout Boards for inspiration, but I also thought I should put together a few quick, quiet workouts for days when our little one might be sleeping soundly and I want to sweat but not disturb our baby. (This may also be a good option for those looking for silent workouts to do in your apartment or hotel room workouts to do while traveling!)
Today's workout is a total body workout that does not require any equipment. If you're not worried about noise and want to sneak in a little cardio, consider adding 30 seconds of jump rope, high knees or jumping jacks in between each exercise for an added boost!
Try your best to keep things moving quickly, but always be sure to listen to your body and rest as needed.
To learn more about each of these moves and this workout, check out Peanut Butter Fingers.
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This Plus-Size Model Has Some Serious Wise Words For Anyone Who Wants to Run
In case you missed it, there's no such thing as a runner's body - if you want to be a runner, it's as simple as lacing up your shoes, setting a goal, and working your way toward it. Need some encouragement? We can think of no better motivator than Erica Schenk, a plus-size Wilhelmina model who was this month's Women's Running cover girl. Erica was universally praised for not looking like the typical runner, even though she's been a twice-weekly athlete for 10 years ("I started during volleyball camp and just haven't stopped!" she told us). She gave us some wise words that anyone can use when hitting the pavement for the first time (or the first time in a long time). "Any person who feels like they are a runner [is one], no matter if you enjoy jogging, sprinting, long distance, or any other kind of running. The difference is if you enjoy it," she said.
But even a seasoned runner like Erica knows that it can be hard to believe in yourself when bombarded with photos of what a runner should look like. "The misconception comes from magazines and advertisement," Erica said. "Most show a size 2/4 and very well-toned women and men." Erica said that while she is still "working on my own self-acceptance," she hopes that her cover story will encourage other women to find something they love. "I hope it will inspire others to find an exercise they enjoy, whether it's running, biking, or swimming - it doesn't matter!" she told us.
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The Reason This 560-Pound Man Is Biking Across America Will Have You Cheering
We all love the occasional bike ride, but 40-year-old Eric Hites from Indiana is taking this pastime to another level. He shared on his blog, Fat Guy Across America, that he'll be biking across the country, a journey that'll take seven months, in an effort to lose weight and win back his wife - a story that has captured the attention of fans everywhere.
The 560-pound artist and writer told ABC News he separated from his wife last year due to his increasing weight and health problems. What started out as an idea to prove to himself and his wife that he can achieve his fitness goals, however, has turned into a motivational journey for others. "I've gotten so many messages about being an inspiration. That was one of my primary goals when I set out," he said. Eric has now joined forces with a trainer and has even created an online exercise group to help others in his situation get healthy.
Lugging a 300-pound trailer behind him, Eric is currently in Rhode Island and has already lost 60 pounds during his ride. He stated that the first day he only made it 100 yards before taking a break, but now he can bike a mile before resting.
And as to what his wife thinks of the journey? Eric acknowledged that she thought it was "all talk" at first, but now she "has changed her tune." According to him, about a month into the ride, the couple's relationship has been somewhat rekindled.
"I'm doing it because I love my wife and it kept me going . . . I want to spend the rest of my life with her. That drives me," he said.
The next stop on Eric's journey? Philadelphia.
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The 8 Healthiest Cheeses to Eat
It's no secret that cheese is one the most delicious foods to have ever graced this Earth (if not the most delicious food), but it's also no secret that it's not really good for you. Thanks to our friends at Details, you can continue to enjoy cheese guilt-free with these healthier options.
Whether it's paired with wine or melted over a burger, cheese is where it's at. And not just because eating it makes life worth living.
Cheese is a nutritional powerhouse, rich in nutrients including protein, phosphorus, and don't forget calcium, says Jim White, RD, spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness training studios. It's the number-two source of calcium in the average American's diet.
Meanwhile, filling up on cheese could actually help you slim down. A 2015 study published in the Journal of Agricultural and Food Chemistry linked a diet rich in cheese with higher levels butyric acid, a compound that's linked to faster metabolisms and a decreased risk of obesity. That may be why the average Frenchman, who puts away 57 pounds of cheese a year, is slimmer and has a longer lifespan than the average American.
Want to make the most of your cheese habit? Opt for these eight varieties.
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Take the 1-Minute V-Sit Challenge
Don't just sit there! Try this amazing ab exercise. It's a one-minute challenge combining two classic core moves: the V-sit and the Russian twist. Trust us - you're going to love it. But if you hate it, know that it is only 60 seconds. You can do anything for a minute, right? Press play and take the challenge.
Want more? This move is featured on our 20-Minute HIIT Workout.
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Are My Workout Clothes Made With Toxic Chemicals?
- Sportswear brands may be using harmful chemicals in clothing - Shape
- Why your muscles are sore after a hard workout - Greatist
- The high-intensity workout that requires zero equipment - Self
- How sugar can help you in your weight-loss efforts - Women's Health
- Make these 5 small changes to get better health - Real Simple
- The are the best and worst nuts for your health - Health
- Your guide to healthy dining at restaurants - Cooking Light
- These 8 relaxation techniques will transform your workweek - Fitness
- Say goodbye to sad and wilted vegetables with this tip - POPSUGAR Food
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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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The Busy-Woman's Workout
Make it quick. Make it efficient. Make it excuse-proof. Done, done, and done! This workout is about 20 minutes long, but it leaves no muscle unworked. Plus, with no equipment needed, you really have no excuses.
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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Your Flashy Workout Gear Isn't the Only Reason You Can't Stop Exercising
Have you ever thought about how much you enjoy working out? We partnered with Propel Electrolyte Water to highlight the reasons you just can't give up your fit lifestyle.
It took you a while to jump onto the healthy lifestyle bandwagon, and now you can't seem to find a reason to ever get off. Between the camaraderie you experience in Spin class and the way your sleeping has improved (not to mention you managed to acquire some pretty fashionable yoga pants), exercise has changed your life for the better. Here are five likely explanations for why you just can't stop working out.
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We're Losing Our Minds Over This Vegetarian Fast-Food Restaurant
Fans of Amy's Kitchen frozen foods are sure to be very excited over this news: the first Amy's Drive Thru opened today outside of San Francisco. Amy's has everything you'd expect from a fast-food spot: it's quick, convenient, and low-priced, but that's where comparisons stop. You won't find any meat at Amy's. Instead the menu consists only of vegetarian and vegan options, all of which come from organic and non-GMO ingredients. It's definitely a welcome change to all the supersized offerings currently in the market. If these opening-day photos are any indication, it's looking like Amy's is going to be the new hotspot in town to grab a meal when you're on the go.
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Are My Workout Clothes Made With Toxic Chemicals?
- Sportswear brands may be using harmful chemicals in clothing - Shape
- Why you're muscles are sore after a hard workout - Greatist
- The high-intensity workout that requires zero equipment - Self
- How sugar can help you in your weight-loss efforts - Women's Health
- Make these 5 small changes to get better health - Real Simple
- These are the best and worst nuts for health - Health
- Your guide to healthy dining at restaurants - Cooking Light
- These 8 relaxation techniques will transform your work week - Fitness
- Say goodbye to sad and wilted vegetables with this tip - POPSUGAR Food
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jeudi 23 juillet 2015
The Before-and-After Photos of a Bikini Competitor Will Make Your Jaw Drop
The behind-the-scenes effort it takes to become a bikini competitor is insanely hard and takes more willpower than just choosing a salad over fries to go with your burger. I spoke with Taylor Chapman, an ACE-certified personal trainer, who has four competitions under her sequined bikini bottoms, and she shared just what it takes to hit the stage in heels, a skimpy two-piece, and a spray tan.
Preparing for a competition takes about three to five months, depending on how in shape you are. Taylor says if you're already in good shape, working out three to five times per week, it should take about 12 weeks. If you're not, you're looking more at 20 weeks. "You also want to be sure to allow enough time to lose the weight in a healthy manner, aiming to lose at most two pounds per week."
Strict doesn't even begin to describe her meal and workout plan. Take a look at what she eats in a day. If it's not on the list, it's off-limits. She admits, "I would dream about Mexican food pretty much every night, and I watched the Food Network religiously!"
Meal Plan
Meal 1: 7:00 a.m.
1/2 cup oatmeal
3 egg whites, 1 egg
Meal 2: 9:30 a.m.
Pro Whey 30 protein shake made with water (30g protein, 5g carbs, and 1g fat)
Meal 3: 12:00 p.m.
6 oz. grilled chicken
Large salad
2 tbsp. light dressing
Meal 4: 3:00 p.m.
Dannon Light and Fit Greek Yogurt
1/4 cup almonds
Meal 5: 5:00 p.m.
Protein shake
Meal 6: 7:30 p.m.
6 oz. chicken/tilapia/shrimp or 4 oz. lean ground beef
1 cup veggies
1/4 cup brown rice or 3 oz. sweet potatoes
Meal 7: 10:00 p.m.
1 flavored rice cake
Total daily calories: 1,100 to 1,200
Workout Schedule
For the first eight weeks of competition prep, she does 45-minute cardio sessions five times a week. For the last month, she steps it up to 60-minute cardio sessions, seven days a week. She says, "I got so tired of cardio that I had to mix up the exercise I did every 20 minutes." Example: 20 minutes stair stepper, 20 minutes arch trainer, 20 minutes treadmill. Actually, for best results, Taylor recommends interval training to keep your muscles guessing and to avoid overuse injury. As far as weights go, she trained five days a week. "You should build your plan based on muscle groups that need the most work. My typical week is as follows:"
Monday: Cardio, legs, and abs
Tuesday: Cardio, shoulders, and abs
Wednesday: Cardio, chest, and triceps
Thursday: Cardio, back, and biceps
Friday: Cardio, legs, and abs
Saturday: Cardio and abs
Sunday: Cardio and abs
Some competitors split workouts up, doing twice in one day, but Taylor preferred getting it all done at once. She admitted that in the last month, having no rest days was killer, so she'd do double cardio on Saturdays (one hour elliptical, then one hour soccer or tennis to mix things up) just so she could rest on Sunday.
Training for a bikini competition is no joke. The before-and-after pics are so impressive, to see what's possible with hard work and perseverance. But it becomes your only focus. "I hated that I basically had no life for three months. I lived in the gym and out of Tupperware containers," Taylor said. "You miss out on a lot of outings and events while competing because it can be very tempting to go out with your friends and not partake in eating or drinking. But in the end, it's worth it when you reach your goals."
Another tidbit you'll appreciate hearing is that this perfect body she achieved, with only 12-percent body fat, could only be maintained for that one day of competition. You can't possibly eat so strictly and work out that much all the time. Her off-season body was much healthier (pictured above), but she had to deal with nasty comments like, "Wow, so I guess you're done with the whole competing thing, huh?" It takes a very secure and strong person to brush those comments aside, and Taylor admits that competing never made her feel so insecure. But she also said, "This was one of the most challenging tasks I have ever done in my life and I learned the art of willpower and determination. I learned that I can truly do anything I put my mind to."
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Paleo-Powered Breakfast: Eggs Baked in Avocado
For a one-two punch of omega-3s in your breakfast, try baking eggs in an avocado. Beyond the heart-healthy fatty acids and high protein count, this low-sugar and fiber-filled breakfast will kick off your day on a healthy high note.
If you're always rushing in the morning, you'll be glad to learn this recipe requires just a few ingredients and nearly no prep time. Ready to get cooking? Keep reading for this tasty Paleo-friendly breakfast.
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The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason why you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
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Lululemon Wants You to Celebrate Your Workouts With a Can of Beer
Cult fitness brand Lululemon has launched a new product, but it's not a pair of ultracomfy yoga pants. Instead, the fitness-centered company is launching its own craft beer, dubbed the Curiosity Lager. Lululemon has partnered with Stanley Park Brewing to create the beverage for the SeaWheeze Half Marathon and Sunset Festival, a popular race in Lululemon's hometown of Vancouver, British Columbia, Canada.
The beer comes in a 500-milliliter can and has 4.6 percent alcohol, and with only 88,000 cans being released solely in Canada, not all Lululemon fans will be lucky enough to snatch up this new drink. Curiosity Lager is described as a "crisp, bold session lager" with a "citrus hop nose."
"Just because you're a yogi, doesn't mean you won't have an occasion for beer, and we're certainly interested in talking to that crowd," said Doug Devlin, director of marketing for Stanley Park Brewing. "I think Lululemon, by extension, is interested in talking to a more male beer-drinking crowd. It's a nice way for each of us to take what it is we do to a new consumer."
While we can't predict if more men will be into yoga just for the beer, the pairing between exercise and alcohol is a fast-growing trend. After all, once you master the Handstand Scorpion pose, why not have a celebratory beer for your efforts? In fact, many studios host postclass wine parties and some races even offer wine-lovers special tastings. Research has also shown that having one drink won't affect your post-workout achievements, but like with all vices, three or more drinks can negatively impact your hard work at the gym.
Curiosity Lager will be available on Aug. 15, but until then, see what other Lululemon fans are saying about the craft beer:
This will either go extremely well for the company or be the McPizza on the lululemon name #lululemon #curiositybeer http://pic.twitter.com/3Xu28RZw3a
— Maddie Coelho (@maddie_coelho) July 20, 2015
I just don't understand this lululemon beer
— erika cionci (@erikacioncii) July 23, 2015
#lululemon coming out with their own beer. I'm assuming it has hints of pumpkin spice latte, with a finish of lighting a $100 bill on fire.
— ian slipp (@ianslipp) July 21, 2015
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Campbell Hops on Board the Healthy Train, Plans to Ditch Artificial Ingredients By 2018
High-fives to Campbell Soup Co.! The popular canned-soup company is joining a growing number of food purveyors, who are making the move away from using artificial ingredients and flavors. By mid-year 2018, Campbell's will stop using artificial colors and flavors in all of its products sold in North America. Chief Executive Officer Denise Morrison says it's part of an effort to be more open and honest with customers about what goes into their food.
This is promising news on the heels of other companies announcing a focus on serving consumers healthier products. There's Panera promising to remove artificial ingredients by 2016, as well as Chipotle who cut out GMOs. And don't forget your childhood fave, Kraft, saying goodbye to that fake orange-colored mac n' cheese. And no more Red 40 or other artificial colors and flavors because General Mills is finally ditching those, too. Now which company will be next to hop op the healthy bandwagon?
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Announcing the 2015 POPSUGAR Select Awards
And the awards go to . . .
Spotlight Award - Angie Canning from VanityRouge
Editorial Award - Nicole Shoemaker from Cooking For Keeps
Lifestyle Award - Amanda Holstein from Advice From a Twenty Something
Engagement Award - Sheridan Gregory from Blue Eyed Finch
Creativity Award - Abbey Rodriguez from Along Abbey Road
Team Player Award - Clare Smith from Clare Smith
Social Media Award - Belinda Morales from Belinda Selene
Congratulation's to all of this year's winners!
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When Diet and Exercise Aren't Enough, This New Treatment Could Be the Answer For Weight Loss
- Will UltraShape treatments be the answer to losing stubborn body fat? - Self
- How does a high-fat diet help you lose weight? - Women's Health
- A kick-your-own-butt workout, no trainer necessary - Shape
- The 7 ingredients you should add to your next smoothie - Real Simple
- On the go? Try these healthy and portable meals - Health
- The overall best food and drinks for active exercisers - Cooking Light
- The reason why runners should try probiotics - Women's Running
- Katy Perry shares her secret about feeling confident - POPSUGAR Beauty
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16 Reasons Fit People Are Better in Bed
When it comes to the between-the-sheets tango, there's only one way to do it: with a fit person. Aside from the obvious benefits of getting down with a healthy, active partner (those abs! That booty!), there are some less obvious perks to sexing up your swole-mate. Here are 16 reasons why fit people are just plain better in bed.
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20 Healthy Habits That Lead to Big Results
You don't have to exercise every morning before dawn or stick to nothing but salads - these simple tips will ensure you'll be your healthiest, happiest, and most energetic yet. Even better? Being consistent with these small habit changes can lead to big results if you're looking to lose weight. Get ready to feel your best ever with these 20 simple ways to be your healthiest self yet.
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