Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 27 août 2015
This Weight-Loss Trick Is So Easy You'll Wish You Thought of It Before
If you want to shed those extra pounds, invest in a refillable water bottle. Researchers from the University of Birmingham recently published a study in the journal Obesity that revealed drinking a glass of water before a meal can actually help you lose weight.
For the experiment, 84 adults with obesity were recruited and randomly divided into two groups. The first 41-member group were told to drink about 16 oz. of tap water 30 minutes before their main meals while the second 43-member group were told to imagine they had a full stomach before eating.
Not surprisingly, the group who drank water before eating lost on average about three pounds more than the other group did. And even more incredible is those who drank water before consuming all three daily meals said they loss almost 10 pounds over 12 weeks.
"Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss," said study author Dr Helen Parretti, NIHR Clinical Lecturer at the University of Birmingham. "It's a simple message that has the potential to make a real contribution to public health."
While we know staying hydrated is important for our health and body, this scientific study proves that the glass of water you're drinking at restaurants before you eat will also help you save on calories. Go water! And if you are not completely on board with drinking more water, these fruit-infused variations will change your mind.
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The 20 Secrets That Will Get You Flat Abs
It may not be a secret that the best way to a six-pack is a healthy diet (even if it's no diet at all) and regular exercise, but there's a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.
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Is Your Relationship Making You Fat?
Stress eating is real - at least, it can be if you're in an unhappy marriage. Here's what our friends at Shape have to say about the issue.
Past research may have found that old adage 'happy wife, happy life' to hold true, but wedding woes may wreck your waistline, according to a new study published in the journal Clinical Psychological Science.
Researchers from Ohio State University and the University of Delaware found that an unhappy marriage affects each spouse's body's ability to regulate appetite and to make healthy diet choices - essentially confirming what you already knew about emotional eating.
The researchers recruited 43 couples who had been married for at least three years to participate in two nine-hour sessions where they were asked to resolve a conflict in their relationship (sounds like couple's counseling bootcamp!). These sessions were videotaped, and the research team later decoded them for signs of hostility, conflicted communication, and general discord
After analyzing blood tests from the participants, researchers found that hostile arguments caused both spouses to have higher levels of ghrelin, the hunger hormone, but not leptin, the satiety hormone that tells us we're full. They also found that fighting couples made poorer food choices than those in less distressed marriages. (See these 4 Ways to Outsmart Hunger Hormones.)
It should be noted that while these findings held true for those considered of average weight or overweight, marital stress did not have an effect on ghrelin levels in obese participants (with a BMI of 30 or higher). This is consistent with research suggesting that appetite-relevant hormones ghrelin and leptin may have different effects on people with a higher versus lower BMI, the study authors point out.
Of course, when it comes to a happy marriage, it's a different story. A strong relationship can have some pretty great health perks, including a reduced risk for heart disease and dementia-not to mention these 9 Health Benefits of Love. And while of course some marital stress may be unavoidable, perhaps this latest research will help you remember to reach for a healthier snack to satisfy your hunger hormones after your next fight, rather than seeking comfort in a pint of Ben and Jerry's.
Related links from Shape:
- The Number 1 Reason Runners Should Cross Train on a Bike
- How Spinach Can Give You Food Poisoning
- Eating on the Go Leads to Overeating and Weight Gain
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Why Eggs Just Work For Weight Loss
If you're reserving eggs for your brunch-filled weekends, you need to know a secret: they may just be the keys to weight-loss success. Here's why you should be eating more eggs to lose more pounds.
- They're proven to work: A 2008 study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels (both paired with a calorie-reduced diet), even though each group's breakfast contained the same amount of calories.
- They're packed with protein: Your morning meal should be full of protein to keep you feeling satisfied until lunch. In fact, many experts say that you should get at least 20 grams of protein with your breakfast to stay full and boost metabolism. The good news? Eating two eggs puts you on the right track - one egg contains about six grams of protein.
- They're a healthy (and convenient) choice: When you're starving and in need of something to sate your grumbling stomach, a hardboiled egg can be the quick, low-calorie snack that tides you over until your next meal. Pair one hardboiled egg (78 calories) with an apple (80 calories) for a substantial snack that will keep you satisfied without needing to resort to the vending machine.
Can't bear the thought of grabbing another hard-boiled egg before you head out the door? Many of these healthy, creative egg recipes can be made ahead of time so you can still stay on the right track no matter how rushed you are in the morning.
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The Most Beautiful Smoothie Bowls of Instagram
Bright and refreshing smoothie bowls are all the rage on Instagram - and we can see why! Sure, their ingredients are no different than a standard glass, but being able to load on a ton of healthy, beautiful toppings and serve up a photo-worthy bowl makes breakfast feel a little more fun. Despite the fact that each looks like a work of art, each of these recipes takes less than 10 minutes to come together. Find a creative combination of ingredients here, then break out the blender and get "cooking."
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Bye-Bye Cottage-Cheese Thighs: 5-Minute Leg-Toning Workout
Your legs are truly lovely and take you everywhere you want to go, but if you sometimes scan them in the mirror and think of cottage cheese, here's a workout for you. Strengthen and tone your powerful gams with this quick and effective workout. Just press play and get ready to show your legs some love.
Looking for more quick workouts? Check out these fitness quickies:
The Ultimate Inner-Thigh Workout
Reboot Your Backside With This Tush-Toning Workout
Blast Away Calories With This Full-Body Tabata Workout
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mercredi 26 août 2015
This Incredible Balancing Move Will Convince You Ballerinas Are Magical
For most of us, trying a barre class has us convinced that - nope, we were not ballerinas in our past lives. All the stretching, flexing, and strengthening positions can be tough on the back and thighs, especially if newcomers haven't exercised these areas. So, when we came across a short video clip on Reddit of a woman balancing on a BOSU in demi pointe - meaning, on the balls of her feet - our jaws just dropped. It seems as hard as it looks, especially when the woman is not even anchored to the ground.
You can practically see the muscles in her calves straining as she tests the limits of her body by balancing precariously on one leg. While you may think it's all leg muscle, there's plenty of ab action in there too. The short albeit mesmerizing clip truly shows how strong her core is and it seems like the Reddit universe agrees; the clip has been viewed over 2 million times. If you're feeling inspired like us after watching this, these five barre workouts will tone your entire body. We can all secretly pretend we're ballerinas.
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Satisfy a Sweet Tooth With 11 Paleo Desserts
Paleo eaters make a point of consuming any sugar sparingly, but almost everyone craves something sweet now and again. Treat yourself to one of these Paleo-friendly desserts, leave the table feeling satisfied, and stay strong on your clean-eating course.
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The Ultimate Arm and Ab Exercise You're Not Doing Enough Of
Tired of lifting weights or doing push-ups? Then give the Dolphin Dive a try. It'll tone your shoulders, upper arms, and back, and it will also increase flexibility in your hamstrings - using just your bodyweight.
- Begin in Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
- With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
- Inhale and press back to Quarter Dog. Complete two to three sets of 10 to 15 reps.
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25 Hacks For Better Sleep Tonight
If a night of restful, quality sleep is ever elusive, your daily habits are in need of a revamp. Read on for 25 tips and tricks to get you on your way to a better night's sleep.
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For a Stronger and Perkier Butt, Do This Move
Don't you love those effective moves that only take a few reps to feel the burn? Add this one to your tool belt - all you need is a resistance band, and you'll instantly target your tush and outer thighs.
- Hold on to either end of your resistance band, and place the center of the band around the sole of your left foot. Place your elbows and knees on the ground so your back is straight.
- Hold the band firmly, draw your belly in, and extend your left leg straight behind you. Then draw your knee forward, but don't let it touch the ground.
- Repeat for a total of three sets of 15 to 20 reps on each leg.
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Insider Training: Victoria's Secret Ab Workout
Curious how the Victoria's Secret models work their always-toned abs? We turned to 28 Day Challenge trainer Robert Brace, who works with many of the Angels, to learn some new multitasking moves that target the abs. Watch this video and try these five exercises to tighten your midsection and work your core.
RELATED:
Victoria's Secret Fat-Blasting Workout
5 Minutes to a Sexier Butt: Angel Workout
Get Runway-Ready Legs With This Victoria's Secret Workout
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12 Ways You Lie to Yourself About Your Weight
- The weight-loss lies we tell ourselves - Health
- How not to be that person at the gym - Women's Health
- 6 ways to improve your balance - Real Simple
- Avocado + egg = the perfect breakfast combination - POPSUGAR Food
- The Japanese secret to staying slim - Shape
- 5 myths about IUDs you need to know - HuffPost Healthy Living
- The slow-cooker hacks you need to know - Cooking Light
- How to keep your calm once yoga is over - Self
- 26 healthy dinners ready in 15 minutes or less - Greatist
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Don't Make This Mistake With Chia Seeds
There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
Photo: Lizzie FuhrWhen they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.
Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
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The Sexy and Strong Fitness Model You Should Follow ASAP
If you're looking to add some fit inspiration to your Instagram feed, look no further than Venezuela-born and Miami-Beach-based Michelle Lewin. This strong and sexy fitness star is constantly adding her workout recommendations that will inspire you to try something new in the gym. This is definitely one buff babe (with one seriously strong booty) we would love to work out with.
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5 Moves That Will Change Your Body
Derek DeGrazio, celebrity trainer and managing partner at Barry's Bootcamp South Florida, is known for his butt-kicking workouts. Here's a 60/30 routine he created for Self.
Compound exercises are the secret sauce to having a quick and effective workout. Simply put, these supercharged moves are two isolated exercises that join forces to become one amazing exercise that engage multiple muscle groups at once. In my fast and effective routine below, you'll find five of my favorite compound moves that will activate and tone your core while sculpting lean muscles from head-to-toe. I've also incorporated a few "burnout" exercises that will exhaust your muscles and help shed fat. Consider my 60/30 routine your fast and furious #UpNOut challenge - all you need is eight minutes and a set of dumbbells.
The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the "burnout" exercise.
What' You'll Need: One set of medium dumbbells (start with 8-10 lbs.)
Set 1
60: Squat and Press
Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump
Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.
Set 2
60: Lunge and Curl
Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand, and step right foot back to meet left. That's 1 rep; alternate sides with each rep.
30: Flunge (flying lunge)
Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.
Set 3
60: Deadlift and Pull
Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.
30: Squat Thrust
Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.
Set 4
60: Tricep Extension and Leg Raise
Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.
30: Flutter Kicks
Lie face up with arms by side and legs extended away from body. Raise arms, legs, and torso six inches off floor and begin to "flutter" legs, alternating up and down a few inches with opposite feet.
Set 5
60: Push-Up With Row
Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up, then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.
30: Plank Jacks
Start in a high plank position with wrists under shoulders, abs tight, and spine long. Quickly jump feet in and out while maintaining a plank position.
More from Self.com
- Reshape Your Abs, Butt, and Thighs With These 6 Moves
- How Not to Lose Your Calm After Yoga Class
- The #1 Place You Must Visit in Your Life (and the Fit Things to Do There)
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21 Low-Carb Ways to Enjoy Dinner Tonight
Lettuce, chard, kale, and collard greens: while all are great makings for a salad, these leafy greens are the perfect alternative to bread when you're looking to lower your carb intake and up nutrients. And there seems to be no end to the recipes you can make when a veggie wrap is your base. Get ready to be inspired.
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The Weight-Loss Secret of Successful Dieters Everywhere
When you're trying to lose weight, it's hard to resist temptation at every turn. Unfortunately, those little tastes can add up in the calorie department. Even if you think you're being vigilant, you may not know that 100 calories of your favorite candy isn't as much as you thought. So one of the best ways to ensure you stay on the right track when you're looking to drop pounds? Keeping a food journal to track your calorie intake - every single thing you eat and drink.
It may seem tedious, but if you're serious about your goals, making sure you're jotting everything you eat down (or adding to a smartphone app like MyFitnessPal) will hold you accountable and keep right on your calorie goals. This habit has helped many people see results without feeling deprived when they first set out on a weight-loss journey: in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less. Want your own success story? Remember this mantra: if you bite it, write it. Print out our poster for even more motivation on your bulletin board or fridge!
Need more weight-loss inspiration? Check out our 25 reasons you're not losing weight, here.
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Lose Weight Faster With 1 of These 13 Breakfast Smoothies
If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret: the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 13 smoothies to fill you up as the scale ticks down.
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2 Reasons to Make Smoothie Freezer Packs
You want a healthy breakfast, but you also want it to be fast and simple. Smoothies are a great option over a quick bowl of cereal, especially if you use frozen fruit and boxed or bagged prewashed spinach. But if you're into switching up your greens and using other fruit such as pears and avocado that you can't find in the freezer section, then making a smoothie in the a.m. could turn into a 15-minute production.
Check out this time-saver: Prep all the fruit and greens you use in your smoothies, and freeze individual serving sizes in quart-sized freezer bags (glass mason jars work well, too). Note any ingredients that need to be added to the blender, and your smoothie is as good as done.
Here's an example that includes:
1 cup kale: 33 calories
1 cup spinach: 7 calories
1 banana: 105 calories
6 strawberries: 23 calories
1/2 cup blueberries: 42 calories
1/2 cup mango: 50 calories
Add to the blender:
3 oz. vanilla Greek yogurt: 65 calories
1/2 scoop vanilla protein powder: 45 calories
1 cup water: 0 calories
Total calories: 370
Want to know what produce freezes well? Check out this handy guide to freezing fruits and veggies that's actually designed for those making their own baby food. As far as yogurt is concerned, freezing could destroy some of its billions of beneficial cultures, so you're better off adding it to the blender prior to making your smoothie. Nut butters as well as dry oats and seeds such as flax or chia freeze well, but they can also be quickly added to the blender when you're ready to make your smoothie.
You can prep a whole week's worth on Sunday night so a nutritious fiber- and protein-packed breakfast is just minutes away. It's a great way to not only ensure a healthy start to your day, but you'll save money since you can buy greens and fruit in bulk and won't have to worry about them spoiling by the end of the week. Aim to use your smoothie freezer bags within a few weeks to avoid freezer burn.
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mardi 25 août 2015
If You Want to Lose Weight From Running, Read This
You started running months ago, yet every time you hop on the scale, you're let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.
Postrun Pig-Outs
Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a postrun snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.
You Don't Run Enough
If you're running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.
You're Burning Less Than You Think
You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn't run for that long or that fast, then you're not burning as many calories as you thought. It's best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
Same Workout, Different Day
If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.
It's Not Just About the Scale
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn't always the best way to monitor your progress. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.
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The Workout to Help You Lose 1 Pound This Week
Weight loss on the mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories and target hard-to-get-rid-of belly fat. Complete it five times in a week, and you'll be well on your way to burning or cutting out an extra 3,500 calories - the magic number to lose one pound in a week. Not too difficult, right?
Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.
Congratulations - you just burned 511 calories! Don't forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.
*Calories burned calculations are based on a 130-pound woman.
**RPE = rate of perceived exertion
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3 Important Reasons to Stop Hitting Snooze
I'll admit it. I've been called the queen of the snooze on more than one occasion - past roommates and ex-boyfriends can back me up on this one. However, in the last few months, I've been waking up easier and working with more energy all day long, and it's because I've backed off this bad habit. Here's why you should too.
- It makes it harder to wake up: You might think those extra five or 10 minutes makes a difference, but the truth is snoozing does more harm than good. I'm sorry to say it, but I'm backed by science on this one: hitting the snooze button makes it harder to wake up. You're better off setting your alarm for 10 minutes later and getting out of bed once it goes off.
- It messes with your workout schedule: If I give myself the opportunity to snooze before a workout, nine times out of 10, I'm not going to get up early to move. Signing up for a class in advance definitely helps me get out of bed, but it's a different story when the workout on my schedule is an early solo run. Getting up once my alarm goes off ensures I squeeze in my morning workout.
- It affects your energy all day: Before you're even out of bed, this culprit sucks away energy for the rest of the day and ends up affecting your energy levels all day long. When you hit snooze, you're disrupting your circadian cycle and, in turn, messing with your brain's hormones. A more consistent wake-up time (sans the snooze) helps you wake up naturally with more energy. Seriously, this works.
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What Puts the Goose in Goosebumps?
I bet the AC in your office has given you a fair share of goosebumps. Want to know what causes them? Scientifically speaking, they're triggered by a reflex called piloerection. This reflex causes tiny muscles at the base of each hair to contract, making the little hairs that cover your body to stand up. Which in turn makes little bumps all over your skin, giving it the appearance of a freshly-plucked goose.
When animals get cold, this reflex helps to fluff up their hair or feathers to trap in body heat. Human goosebumps on the other hand are an attempt to make us warm, but since we have such little body hair, goosebumps serve absolutely no purpose.
Goosebumps are also a physical response to fear, just like when you sweat or your heart races. When animals are scared, like a cat or porcupine, they get goosebumps too and their fur or quills stand up, making them look more fierce. Our tiny hairs stand up, too, but I think we can all agree that it doesn't do much to protect us from harm or make us look more ferocious.
Our skin also gets all goosebumpy when we hear beautiful music or a touching story. Like other emotion-linked reflexes such as blushing, turning pale, and butterflies in your tummy, goosebumps are triggered by the limbic system of the brain. This bodily response isn't driven by a physical prompt, but by a psychological one. Yet another example of the mind-body connection. Wow. I just gave myself goosebumps.
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30-Day 6-Pack Abs Challenge
Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.
Here are instructions for the six different moves followed by a 30-day plan. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.
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If This 76-Year-Old Can Do CrossFit, So Can You
While there are plenty of bogus valid excuses for skipping out on your workout - I'm busy, I'm too tired, I'm too stressed - those will quickly melt away once you meet Constance Tillett. She's a 76-year old CrossFit athlete, and she knows excuses aren't an option. She's had hip replacements, knee replacements, shoulder replacements, and says, "I'm a diabetic, I have a cardiac problem, and I have arthritis." After her last surgery, she had a moment of realization about what was going on for people her age, and she decided to do something about it. She says, "each day it's a challenge, but you have to think positive. . . I'm not ready to die yet, and I'm trying to keep hope alive."
If you've always wanted to try CrossFit, check out this 10-minute workout video you can do at home.
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Get Back to Basics With This Total-Body Workout
- Basic bodyweight moves to tone you all over - Shape
- Your science-backed excuse to leave work early today - HuffPost Healthy Living
- 2 athlete-approved moves for 6-pack abs - Self
- How to eat healthy all week long - Health
- What 1 nutritionist eats to debloat - Women's Health
- 7 signs you're wearing the wrong sneakers - Fitness
- A simple tip to quickly manage cravings - Real Simple
- How to talk yourself into a solid workout - Women's Running
- 1-pot lightened-up broccoli and bacon mac and cheese - Cooking Light
- The best moves for tight IT bands - Greatist
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Watch This Prescription Drug Spoof For a Healthy Dose of Laughs
You know you feel better after spending a little time with Mother Nature, but this spoof proves that it should be prescribed by an actual doctor, "to relieve the crippling symptoms of modern life." This hilarious ad just might inspire you to skip that indoor SoulCycle class so you can ride an actual bike up an actual hill.
"Caution: Nature may cause you to slow down, quit your job, or seriously consider what the f*ck you're doing with your life . . . Side effects may include confidence, authenticity, remembering you have a body, and being in a good mood for no apparent reason."
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8 Essential Strength-Training Exercises You Need to Know
If you've been spending any time at the gym, you've probably seen (or done) more than a few sets of these strength-training moves. These exercises are trainer and fitness-buff favorites for balancing and strengthening the body; they are also effective when it comes to shaping, toning, and whittling. Learn how to do these eight essential exercises in time to add them to your shape-up routine!
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Don't Just Make a Smoothie - Make Art!
Since smoothies take minutes to prepare, why not spend a little extra time creating something truly beautiful to sip on? These gorgeous photos are sure to inspire happier mornings.
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10 Essential No-Equipment Moves For Leggings Season
Toning up your inner and outer thighs doesn't require a trip to the gym - all you need is your own body's weight to sculpt your legs. The following 10 no-equipment exercises will help you achieve the results you're after. What are you waiting for? Let's get moving.
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3 Reasons to Care About Your Butt That Have Nothing to Do With Looks
You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there's so much more to a tight tush than the way your pants fit! Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they're incredibly important, but they're often weak and underworked.
So many of our jobs require us to spend so much time sitting that our glutes "turn off" or stop firing as efficiently, effectively, and strongly as they should. Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.
Beat back pain: I couldn't believe how much of my lower back pain dissipated after I started concentrating on building up my glute muscles. Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they're strong, your lower back doesn't bear the brunt of your motion.
Increase athletic performance: If you want to be a stronger athlete, it's time to start squatting. Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier. Every time you take a step, your glute max shores up your pelvis and SI joint for stability. When you run, this is even more important, since the force of impact increases exponentially on each foot strike.
Prevent knee pain: Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn't stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury.
Now you know what your glutes do for you, so here are four moves you can do for them!
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6 Marathons Worth Traveling the World For
If you're looking for the ultimate marathon to train for in 2016, this collection of breathtaking runs will leave you ready to sign up. All of these marathons offer different challenges, from scaling the Great Wall of China to dressing up for the yearly theme of the Marathon du Médoc in France. It's a runner's travel bucket list for stunning marathons.
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25 Mason-Jar Salad Recipes to Make Co-Workers Jealous
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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How Zumba Helped 1 Woman Lose Half Her Weight
If the fact that Zumba is scientifically proven to make you feel happier hasn't won you over, maybe this incredible weight-loss transformation will. After being told her cholesterol was too high and being denied life insurance, Alena Shifrin decided that she needed to make a change. She walked into a Zumba class one day at 300 pounds - now at 155 pounds lighter, her life has completely changed. Watch Alena's inspiring story above!
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lundi 24 août 2015
5 Ways to Stretch Your Calves (a Must For Runners and Heel-Wearers!)
The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
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This New Consumer Report on Ground Beef Will Leave You Feeling Uneasy
Red-meat eaters, before you savor that last Summer burger or celebrate #TacoTuesdays, you might want to read this. According to a new report, approximately 80 percent of conventionally produced beef contains two or more types of health-causing bacteria such as E. coli and Staphylococcus aureus (a common cause for skin infections and food poisoning).
In the Consumer Reports study, researchers bought 300 packages of ground beef from 103 stores across the country. Of those, 181 packages were conventionally produced - meaning the cows were raised on feedlots, given antibiotics, and fed a mixture of soy and corn diet - while 119 packages were listed as sustainable - the cows were not given antibiotics and were raised in pastures.
When the contents were analyzed for samples of bacteria, not surprisingly, the conventional meat had a greater risk of making someone sick. More concerning was the fact conventional beef contained more antibiotic-resistant bacteria like S. aureus bacteria called MRSA, which kills 11,000 people in the US per year.
Why do conventionally raised cows lead to bacteria-filled beef? The focus on feedlot-raised cows is to make them as fat and big as possible, which is why farmers use corn and soy instead of grass. Cows can't digest this feed very well, so it creates an acidic environment in the cow's digestive tract, which can lead to ulcers and infections. Research shows that these digestion problems can lead to higher levels of E. coli in cattle waste. The cows' unnatural diet is further induced by farmers feeding their cattle almost anything to fatten them up, including gummy bears, lemon drops, chocolate, and even plastic pellets, which can also lead to unsafe meat.
Scary news, although those in favor of conventionally produced meat, like Mindy Brashears, a Texas Tech University food safety professor, still say the beef industry in the US is safe. Furthermore, the USDA pointed out that none of the E. coli found in the consumer report was the toxin-producing variety.
Ready to completely give up meat? If you're shaking your head, then remember to choose organic meat when possible, cook your ground beef thoroughly - at least to 160 degrees Fahrenheit - and use these four ways to cook a burger that's safe to eat to keep your meat-lover soul content.
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No Gluten? Enjoy This Candy For Halloween
Holidays can be a real drag if you have dietary restrictions, and with Halloween being all about the candy, it can be downright scary. But there's good news for those avoiding gluten: although you'll have to steer clear of homemade mummy-shaped cakes and brownies decorated adorably with spiderwebs, most candy bars and hard candies get the green light - just stay away from Twizzlers, because they surprisingly do contain gluten! Now, we're not saying to go crazy with the candies, but when a majority of "fun size" bars are only 100 calories, a little indulging might be necessary.
First things first. Always read the label on your candy before consuming. Unless labeled "gluten-free," candy may contain traces of gluten, be produced in a facility that also processes products with wheat, or be made on equipment that is shared with products that are not gluten-free. Also note that a product labeled as gluten-free in one country may not be gluten-free where you live. For instance, Smarties in the US are g-free, whereas Smarties in Canada are not. Another reason to read the label? Companies are constantly changing the ingredients they put in products, so always double check just to be sure. When in doubt, you can call the 1-800 number located on the packaging to speak with a customer service representative to find out for sure if it's free of gluten.
Here's a list of popular candy that is currently gluten-free:
Chocolate
- Almond Joy
- Baby Ruth
- Bit-O-Honey
- Butterfinger (original flavor only)
- Charleston Chew
- Goobers
- Heath Bar
- Hershey's Milk Chocolate Bar (1.55 oz. only)
- Hershey's Milk Chocolate With Almonds Bar (1.55 oz. only)
- Hershey's Special Dark Chocolate With Almonds Bar
- Hershey's Special Dark Chocolate With Toffee and Almonds Bar
- Hershey's Kisses
- Hershey's Nuggets
- Oh Henry!
- Junior Mints
- Milk Duds
- Mounds Bar
- Payday
- Raisinets
- Rolos (all except Rolo Minis)
- Reese's Peanut Butter Cup (all except Reese's Peanut Butter Cup Unwrapped Minis and seasonal shaped items)
- Reese's Pieces
- Skor Toffee Bar
- Tootsie Roll
- York Peppermint Pattie (all except York Pieces Candy, York Minis, and York Shapes)
Candy
- Charms Blow Pops
- Dots
- Haribo Gold-Bears (not Juicy variety)
- Jelly Belly Jelly Beans
- Laffy Taffy
- Mike and Ike Original Fruits
- Mike and Ike Hot Tamales
- Pixy Stix
- Red Hots
- Skittles
- Smarties (in the US)
- Starburst
- Sugar Babies
- Sugar Daddy
- Tootsie Pops
- Wonka Lik-M-Aid Fun Dip
If you're wondering about M&M's, Snickers, Twix, 3 Musketeers, and Milky Way, the company that makes these products, Mars, urges consumers to read the labels directly on the package for allergy information.
- Additional reporting by Heather Dale
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What Nutritionists Pack in Their Kids' Lunchboxes
- Healthy experts share their top picks for back-to-school lunches - Real Simple
- Science-backed way to improve your body confidence - Shape
- The ultimate recipe guide for pescatarians - POPSUGAR Food
- Learn just how much sleep you need every night - HuffPost Healthy Living
- Cold soup recipes to make before Summer is out - Self
- Everything you need to know about the big O - Health
- 5 easy stretches for a sore neck - Fitness
- 10 locker room horror stories everyone can learn from - Women's Health
- The best 200-calorie prepackaged snacks - Cooking Light
- You know you're obsessed with running when . . . - Women's Running
- 38 recipes that make the most of zucchini - Greatist
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Why Muscle Soreness Isn't a Good Excuse to Skip the Gym
Even if you exercise regularly, you've felt it: the aching, can't-sit-down-or-lift-my-arm muscle soreness the next day after a workout. That pain you feel a day or two after an intense workout is known as DOMS, or delayed onset muscle soreness, and is caused by muscle microtearing, which helps build muscle fiber and make them stronger. As easy as it may be to use muscle soreness as a reason to skip your next-day workout (guilty as charged!), DOMS is rarely a good excuse to bypass the gym. Here's what you should be doing instead.
- Don't premedicate. "Don't mask what your body is telling you," says Crunch trainer Tim Rich. He advises clients to not take painkillers before a workout so they can understand how their body reacts to a workout. Taking Advil before your workout could, for example, cause you to push yourself farther than you should go or mask an injury until it's too late. If you're experiencing DOMS after a workout, however, an NSAID or other anti-inflammatory OTC painkiller and icing where you hurt can help.
- Assess the pain. It's one thing to have DOMS, which is a good thing. But if you finish a workout and feel like you are uncharacteristically sore, or that you've injured yourself, pushing through the pain may not be the best thing. "If you're new to working out, aches and pains are normal," says running coach Eric Chen. However, when workout pain feels more like a burning sensation, it "automatically means stop right there and rest." In addition, Eric recommends seeking out professional advice if you experience an abnormal pain that reoccurs when you exercise again. Make sure you pay attention the difference between an injury pain and normal muscle soreness, and stop and rest if you feel like you've strained something.
- Eat protein. Muscles are made out of protein, so to shorten the time it takes muscles to heal, try to eat some sort of protein right after you exercise - this will also help you build more muscle over time. Studies have found that recovery drinks that contain protein help decrease muscle soreness compared to normal carbohydrate-based sports drinks.
- Alternate workouts. Being too sore to work out may be a popular excuse, but it's not always a good one. If you're nursing sore legs from a rigorous hike, spend the next day working on your abs or arms. Allowing an overworked part of your body time to rest while working on another is a great way to optimize your time and ensure that you stay on track. You can also opt for another aerobic exercise or yoga - cardio and stretching can both help soothe your muscles.
No matter how you deal with muscle soreness, it shouldn't last forever. Go see a doctor if you find that your soreness isn't getting any better.
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2 Women Make History by Completing One of the Army's Toughest Combat Courses
Strong is becoming the new sexy, and we're absolutely loving it. The US Army announced that Capt. Kristen Griest and First Lt. Shaye Haver became the first two women to ever complete one of its most intensive courses, the Ranger School. The Army's premier program tests its candidates' ability to endure exhaustion, hunger, and stress over a 62-day course, and it's not for the weak. Over the months, students adapt to woodlands, mountainous terrain, and coastal swamp, with little food and sleep. As if that wasn't demanding enough, the course features a fitness test that includes "49 push-ups, 59 sit-ups, a five-mile run in 40 minutes, and six chin-ups; a swim test; a land navigation test; a 12-mile foot march in three hours; several obstacle courses; four days of military mountaineering; three parachute jumps; four air assaults on helicopters; multiple rubber boat movements; and 27 days of mock combat patrols."
Among the 381 men and 19 women who began the course in April, three female students advanced to the final stage. Only 94 men and two women completed the final Swamp Phase, where they successfully led platoons through water-based exercises.
The Army is currently assessing what positions should be available for women who serve, but this marks a breakthrough in the role of women in combat. "The reasons I chose to come were the same as the men here: to get the experience of the elite leadership school . . . and to give me the opportunity to lead my soldiers the best that I can," said Lt. Haver, an Army pilot. "I think if females continue to come to this course, they can be encouraged by what we have accomplished, but hopefully they're encouraged by the legacy that the Ranger community has left." These two fearless females continue to break all gender biases of strength, showing the world that Army strong can be defined by anyone.
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Misty Copeland and Steph Curry Are Here to Make Sure You Don't Skip Your Workout
No matter what you're training for - your first half marathon, your soccer team's big season, or to wow in your favorite little black dress - this new commercial from Under Armour is sure to motivate. The ad features armies of a fierce-looking Misty Copeland (one seriously badass ballerina), NBA MVP Steph Curry, and two-time golf major champion Jordan Spieth doing what they do best, like leaping across the screen, dribbling basketballs, and perfecting a golf swing. The spot aims to show that performing on your big day is about putting in hours and hours beforehand to make what you want happen. The next time you feel the need to skip practice or a training run, take a look at these world-class athletes proving that practice makes perfect - or at the very least, "you are the sum of all your training."
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The Science Behind Why Traveling Makes You Healthier
Studies have shown that traveling actually makes you healthier, and our friends at YourTango have the reasons why.
So go on! Treat yourself to that dream vacay.
Traveling is fun. We love exploring, seeing new places, and getting away from the day-to-day routine of our lives.
But is it possible that, in addition to being an awesome escape and adventure, traveling is also incredibly good for your health?
1. Vacationing with other people adds to your feelings of well-being.
While referring to Gallup-Healthways Well-Being Index scores, Deborah Heisz, editorial director of Live Happy, says, "Forty-nine percent of Americans take regular trips or vacations, and those that go with family and friends have a significantly higher well-being than those who say they do not.
"Married Americans (56 percent) are most likely to take vacations with friends and family, followed by widowers (47 percent), single folks (43 percent), and those with a domestic partner (43 percent). People who are divorced (37 percent) or separated (30 percent) are least likely to regularly take such trips."
2. Exploring new places reduces stress.
"Travel invites renewed activity in various parts of our whole being. On the physical level, one benefit of travel is how it gets people moving as they explore new terrain, visiting landmarks, museums, and parks, which are different and exciting, and stimulating on many levels.
Along the same line, travel creates more space and invites us into vacation mode, which helps reduce stress. In fact, one study showed that men who didn't even take one annual vacation had a 30 percent higher chance of dying from heart disease.
In the mental realms, traveling keeps our brain active and stimulated in new ways as we take in unfamiliar information and continue the learning process. These types of activities have been shown to reduce the risk of Alzheimer's by as much as 47 percent, says Danny Arguetty.
3. Looking at pictures of the trip evokes the same response as the vacation.
"In his study 'Vacationers Happier, But Most Not Happier After a Vacation,' published in the journal Applied Research in Quality of Life, Jeroen Nawijn, Ph.D., found that vacation length does not affect postvacation happiness and confirmed previous findings that a vacation's positive effects are short-lived.
However, we can prolong our getaways' positive effects by looking at photos, telling friends about the trip, and otherwise keeping vacation memories alive, says Heisz.
4. Breaking from the everyday routine resets your body and mind.
For the team at WorldNomads.com, travel is about making a healthy break from the routine. Programs marketing manager Alicia Crosariol says travel gives her a break from her work to breathe, think, and decompress.
She says, "You're walking around all day in a new place and not sitting at a desk. Plus, it opens you up to a variety of new foods, many of which can be healthy. Think of all the tropical fruit in Southeast Asia and the amazing, fresh sushi in Japan."
5. Trying new things keeps your brain healthy.
Ruth Curran, MS, is a brain-injury survivor and author of Being Brain Healthy. She discusses neuroplasticity (the idea your brain can bend and change) and how forcing your brain to experience new things through travel is one of the best ways to get neurons to fire.
Curran says, "Enhanced sensory stimulation when you travel - like new tastes, smells, and textures, along with doing things outside your normal routine - are vital to keeping your brain healthy, a key part of overall health."
6. People who camp have higher levels of happiness.
Children who camp in the great outdoors at least once a year go on to do better at school, as well as being healthier and happier, according to their parents.
Mark Koep, founder of CampgroundViews.com, says, "Camping is one of the last true bastions of freedom left to modern people. I would argue that the simple act of traveling and adventure may be the link that leads to the findings in these studies."
7. Traveling overseas boosts your creativity.
There's a hypothesis that traveling overseas makes you more creative. Hajar Ali is the founder of Urbane Nomads, a travel company specializing in luxury travel to remote places.
Ali says, "In a month's time, I'm moving to Midhurst, UK, for three months to learn polo . . . Aside from the challenge, I believe getting myself out of the comfort zone of being somewhere familiar would be something that I could do right now, presenting me with new/creative ways of looking at things as well as a greater confidence in myself."
This study examines the correlation between foreign experience and designer creativity. Those who lived and worked in too many different countries tended to be superficial in their engagements, thus not allowing for the maximum creative benefits from foreign experience.
More From YourTango:
7 Pro Tips You'll Love For Traveling as a Couple
Powerful Ways to Overcome Shame and Rebuild Self-Esteem
Things You Can Do to Make a Great First Impression
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The Best Habits For Losing Belly Fat
Looking your best begins with feeling strong and confident in your body. Regular exercise and a healthy eating plan will help you feel your most gorgeous, but for those days when you feel like you want a little extra help, these flat-belly tips could be just what you need. We've compiled a few smart habits that will help you debloat, detox, and feel like your sleekest self: pin or print this infographic for reference.
Want more debloating tips? Check out our 21-Day Flat-Belly Challenge, a smart workout plan paired with fun belly-blasting tips and fat-burning recipe ideas for each day.
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The Best New Pop Playlist For Your August Runs
The right music makes or breaks my run. I rarely get down to pop or electronic music outside of my exercise routine, but when it come to hitting the pavement, it's the only thing that keeps me motivated! If you can relate, here's a hot new hour-long running soundtrack full of fun tunes that will keep you on course and feeling your very best. Subscribe to the Spotify playlist, and check out the full list of new tracks, below.
- "Simplethings" - Miguel
- "Good Times Roll" - GRiZ and Big Gigantic
- "Peanut Butter Jelly" - Galantis
- "Can't Feel My Face" - The Weeknd
- "Want to Want Me" - Jason Derulo
- "Lean On" - Major Lazer and DJ Snake
- "How Deep Is Your Love" - Calvin Harris and Disciples
- "You Know You Like It" - DJ Snake and AlunaGeorge
- "Saving My Life" - Gorgon City, featuring Romans
- "Boyz in the Hood" - Jordin Sparks
- "When Love Hurts" - JoJo
- "Snakeskin" - Deerhunter
- "Black Magic" - Little Mix
- "Ain't Got Far to Go" - Jess Glynne
- "Whip it" - LunchMoney Lewis, featuring Chloe Angelides
- "Devil" - Cash Cash, featuring Busta Rhymes and Neon Hitch
- "Cheerleader (Remix)" - OMI
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5 Surprising Ways to Make Your Hike a Better Workout
Hiking has an irrefutable allure about it - no matter what city you're hiking in, you're guaranteed epic views of your surroundings. But if you're up for it, you can also turn an ordinary hike into a hardcore workout (an hour of hiking can burn 355 calories). Ahead, five tips that will help you turn up the intensity on your next outdoor adventure.
- Do your research: If you're ready to burn major calories, spend some time mapping out your course ahead of time. The terrain you select should not be completely flat, and the hike should take at least an hour to finish.
- Work out during rest breaks: Instead of taking a seat during breaks, up the ante. Lie down on the ground and do a set of crunches or try this five-minute standing ab workout. You'll keep your heart rate up while giving your legs a rest.
- Incorporate HIIT into the hike: By changing up the speed and incline of your walk, you'll be able to get the benefits you would from a traditional high-intensity interval workout. To do it, alternate between sprints and walks, forcing yourself to run up steep hills and walk to recover at the peak.
- Try walking lunges: This move challenges your glutes, hamstrings, quads, and even your sense of balance. When you reach flat terrain, do a set of walking lunges. Take a slow step forward with your left leg, bend both knees (be sure your knee doesn't go over your toe), then push off with your right foot and bring it forward to starting position.
- Do a set of triceps dips: If you encounter a bench or solid surface during your hike, that's a great time to stop and do a set of triceps dips. Like the ab series, you'll rest your legs while challenging another muscle group.
More from C9 Champion® at Target
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dimanche 23 août 2015
Do These 6 Things on Sunday to Lose Weight All Week Long
You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long.
Plan Your Workouts
Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts.
Hit the Hamper
Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need, from your running tights to yoga tops to the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock.
Gather Your Gear
Collect whatever you need to work out - a yoga mat, sneakers, or earbuds - and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag, and put it by the door or in your car so you won't forget it when you leave for the day. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify).
Plan Your Meals and Snacks
Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes. After making out a grocery list to include everything you'll need to whip them up, hit the health food store and stock up for the week. Since produce is best enjoyed within a few days of purchasing, note what fruits and veggies you'll want to pick up halfway through the week.
Make things even easier by prepping in advance: wash, cut, and store veggies to be used in dinner recipes, cut up fruit for smoothies or snacks, and cook up some whole grains and store them in the fridge. Cook some of these make-ahead breakfasts in advance, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals.
Pack It Up
If you'll be away from home during the day, cut down on the temptation to go out to lunch or grab a cookie by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week (two per day) such as Greek yogurt, cheese sticks, and containers of carrots and hummus, or measure out 100-calorie portions of trail mix, whole-grain crackers, or cereal. It'll probably take about an hour to get it all ready, but it'll end up saving you time during the rest of the week.
Hit the Hay
Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night's sleep and wake up refreshed for the week ahead.
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Bat Wings, Begone! 3 Moves to Tone Up Triceps
Unless you'll be rocking a Batgirl costume come Halloween night or a set of bat wings, that notorious underarm jiggle does not need to be part of your costume! Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this 3-move triceps workout will help you reach those healthy goals.
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Turn Your Freezer Into Your Best Weight-Loss Tool
Open most people's freezers and you're likely to see a pint of ice cream and some TV dinners. While these foods may be freezer staples, they're not helping you on your quest to lose weight. However, when used right, the freezer is the perfect weight-loss tool; here's how.
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The Celebrity-Trainer Workout That's Better Than Waist Training
Certain celebrities like Khloé Kardashian and Jessica Alba may swear by waist training, but the trendy practice may do more harm than good . . . or it may do nothing at all. Instead of going overboard with a restrictive and uncomfortable corset, move through this short and challenging waist-whittling sweat session from celebrity trainer Ashley Borden.
Repeat this four-move routine four to five times total. "It's OK if you can't do this routine five times in a row at first - it's hard!" said Ashley. In time, your body will build the strength and stamina necessary to make it happen, and you'll start seeing big results.
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