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.
mercredi 23 septembre 2015
Deaconess Fat loss Answers
Offering A couple Precise Options
Go here to compare the two surgeries >>Deaconess Fat loss Answers now delivers 2 surgical weight reduction alternatives, gastric get around and gastric banding. Surgery improves the majority of obesity-related problems including diabetes, snore, large bloodstream force, coronary disease many heated problems.
Each of our complete software programs make certain this soundest and quite a few productive knowledge for each and every affected individual.
Find out about affected individual demands, insurance policies repayment, affected individual organizations, and our own surgeons.
This Nationwide Commence associated with Well being recommends Bariatric Surgery being an effective medical treatment for professional medical obesity.
This Roux-en-Y Gastric Get around Procedure
Gastric get around is a mix treatment that will uses the two restricted and malabsorptive elements. Primary this tummy is actually stapled to generate a more compact body. Next the vast majority of tummy and part of the intestinal tract are bypassed by fixing (usually stapling) a component of this intestine on the little tummy body. Subsequently, a patient can not try to eat all the and absorbs a lot fewer nutritional requirements and calorie consumption.
Laparoscopic Roux-en-Y is currently obtainable, enabling a shorter retrieval time period.
LAP-BAND Gastric Banding Procedure
Gastric banding is a restricted treatment, when an blow up wedding band is positioned throughout the higher part of the tummy. This particular generates a smaller tummy body, which often eliminates the quantity of meal which might be used previously and boosts the time period it requires for the tummy to empty. Subsequently, a patient achieves sustained weight reduction by restricting intake of food, lowering desire for foods, and halting digestive function.
Though in the 1st yr immediately after surgical procedures, weight reduction with all the gastric get around is actually in excess of with all the LAP-BAND® System, surgeons record that will with 5 decades several LAP-BAND® and gastric get around individuals attain similar weight reduction (55% for LAP-BAND® and 59% for Gastric Bypass).
Individual Prerequisites
Patients must be greater than 100 kilos above their own suitable body volume for peak AS WELL AS no less than 75 kilos over weight together with substantial weight-caused health issues IN ADDITION TO above 16 years old.
Just before surgical procedures, individuals must be approved by just about all associates individuals multidisciplinary group, like the clinic doctor, dietitian, psychologist, physical exercise specialist and surgeon. In concert, business friends decide if individuals are excellent surgical job hopefuls who'll likewise abide by post-surgical having and way of living tips.
Almost all individuals are required to choose Optifast weight reduction nutritionary products no less than 14 days ahead of surgical procedures to achieve the healthiest BMI probable. We now have a unique commitment together with Optimfast, a section associated with Novartis.
Post-surgical follow-up company visits and service group meetings are important.
Insurance policy Reimbursement
Simply because extreme obesity is a health-related trouble and bariatric surgical procedures is an effective medical treatment, these methods are covered by the majority of insurance carriers. Many of us work together with individuals to help accomplishing this.
Individual Support groups
Prospective and post-operative individuals are asked to wait our own free of charge month-to-month organizations. Each of our customer sound system focus on problems that relate with healthy eating plan, physical exercise, emotive stress, lifestyles and cultural relationship.
Each of our Physicians
Bariatric surgeons Todd Azines. Burry, MARYLAND and Chelsea Haughn, MARYLAND associated with Evansville Precise Contacts, perform this operations with Deaconess Infirmary.
To learn more regarding gastric get around or maybe gastric banding surgical procedures, in order to send a patient, call Deaconess Fat loss Answers. Call 812/ 450-7419
9 Methods to Explain to When You’re Doing exercises Plenty of
Absolutely nothing is as disheartening as carrying towards the gym on a regular basis and also viewing absolutely no final results. Plus it comes about just about all. the particular. period. The reason? Because you're not hitting the gym as hard because you imagine you are. Or maybe a whole lot worse, you might be spending so much time, yet you might be centering on a bad items.healthiness
"It's a natural for those setting an exercise goal and grow super-aggressive at the start and drop energy whenever they halt viewing carried on final results, inches affirms Jimmy Minardi, personal trainer and also proprietor of Minardi Training in Eastern Hampton, THE BIG APPLE, and also Aspen, CORP.
The most disheartening element will be which you may even if it's just realize that you're not cranking it as much as the correct high intensity. And so we circular way up nine indicators (some apparent some shockers! ) which you may definitely not end up being striking it hard sufficient in addition to suggestions about exactly what you need end up being accomplishing alternatively.
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mardi 22 septembre 2015
Jessica Alba's Bit of Suggestions For individuals that Loathe for you to Workout.
The solution lies in the woman 5: 15 a. m. wakeup needs sizzling pilates consultations a few instances per week. If you think that is certainly tremendous beginning, Jessica entirely believes, declaring, "I have to have a security alarm as well as a really sturdy gourmet coffee. " Even though your lover admits she has not just a fan involving likely to the gym, similar to the majority of us, it does provide the woman the vitality to help jump-start the woman evening. "There's a thing good regarding me personally time. The most fruitful considering typically happens during or maybe after a exercise. "
In addition to hitting the gym, even so, Jessica additionally exposed part of the woman key to help remaining healthy and fit can be via the woman diet plan. Your health-conscious mama distributed which she is minimizing beef because of its have an effect on environmental surroundings and is trying a more plant-based diet plan. Even though definitely not a number of us could be prepared cut available beef or maybe awaken beginning to get a exercise, we would likely test an additional alternate referred to as Your Mindfulness App. "You are able to do a 3- or maybe 5- or maybe 15-minute yoga... and detachment, " Jessica said. At this point, this particular app looks like a thing we can easily get on aboard having!
Read the whole job interview within the Sept 2015 matter involving SELF magazine as well as find out far more regarding Jessica's conditioning program below.
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dimanche 13 septembre 2015
Missing this Ins although not this Weight? Here's Precisely why
Queen: "I recognize everyone is always investigating this scale, however in my situation We are thinner previously nevertheless the scale indicates We are almost the identical pounds when i was in my son's primary wedding — [I was] a couple of dimensions way up [then]. I really do a couple of 50-minute physical exercise classes per day all 5 situations each week; as a whole My partner and i physical exercise about 500 a few minutes each week if not more, and also do the variety of plyometric workouts, Bikram yoga, and also give and also ankle dumbbells. I can view my person is obtaining harder and also thinner, nevertheless the scale will take my feeling means along the higher it climbs up. Possibly there is a difference with different individuals muscle mass denseness many people construct? " — Michele
Any: Hi there, Michele! This specific question is definitely an significant 1, the other i possess heard numerous advice to be able to (although actually We are not sure what kind the majority of precisely advice this). For aid in replying, we considered specialized medical physical exercise physiologist Barry Dolgan.
"The human body is inclined to possess a favourite pounds that it functions the majority of effectively in, " points out Dolgan. People possess named this particular phenomenon this "set point" principle, which means our bodies will certainly modify this components of size to keep just a particular selection. This permits for our heart connected with gravity to be the identical and is very helpful in retaining biomechanical purpose, affirms Dolgan. As an alternative to having to worry concerning the scale, affirms Dolgan, it is best to focus on your body formula as a substitute. In case you haven't much had your body fat tried but, it can be best if you employ a expert consider this particular additional goal dimension available for you.
Within investigating your workout timetable, Dolgan mentioned in which though you are not doing almost any "traditional muscle building" actions, plyometric workouts area a sizable heap in muscle mass and can always be leading to hypertrophy (muscle size increases).
You additionally talk about employing give and also ankle dumbbells on your workouts. I would aid towards the application of a in a tight in pounds (at combined degree, that may result in excess stress and also have on on your own important joints , nor target this muscle while effectively) and also as a substitute commence including the application of dumbbells and/or weight groups as a substitute.
Lastly, Dolgan affirms, remember that families could construct muscle in different charges. "This is really a product or service of which kind of muscle soluble fiber will be dominating in the individual's body. Sort My partner and i muscle (slow twitch aerobic) isn't going to have a tendency to grow just as much or while speedily while Sort II muscle soluble fiber (fast twitch explosive). Plyometric instruction will certainly mostly teach type II muscle soluble fiber. "
Therefore keep exercising, Michele; it that are time for it to adjust way up your current routine and also integrate additional strength training in addition to aerobic (and commemorate the fact that you're 'slimmer compared to ever'! ). The most popular 'weight loss' workout will be Entire System Melody Up – this can be a kind of workout I really do and also I exploit with my feminine customers aiming to reduce body fat and also shed additional calories in much less moment, and never having to independent aerobic and also strength training classes.
Wish in which allows describe this particular significant question available for you! Sustain the fantastic work!
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samedi 12 septembre 2015
Nutritionists Reveal What exactly you can eat Intended for Breakfast time to help Fall Pounds
Energy
Shoot for a range involving 300 in addition to 400 calories from fat. For anyone who is trying to lose weight, stay with the particular 300 to help 350 assortment, of course, if you are attempting to retain excess weight, in particular when you are hitting the gym, shoot closer to 350 to help 400 calories from fat.
Carbohydrates
Concerning 1 out of 3 to help 55 percentage of one's breakfast time calories from fat needs to be dedicated to carbs, which can be with regards to 40 to help 55 grams associated with carbs. By pass fizzy in addition to overly prepared meals or those people made with overflowing whitened flour, in addition to decide on whole grains, fruit, in addition to fruit and vegetables.
Health proteins
Concerning 15 to help 20 percentage of one's breakfast time calorie total needs to be necessary protein, which usually exercises to help with regards to 13 to help 20 grams. Acquiring adequate necessary protein on breakfast time is important regarding trying to keep a person content through the morning. In addition to scientific studies have established of which obtaining at the least 20 grams associated with necessary protein on breakfast time could help a person slim down also. Offspring, dairy food, soy use, necessary protein powder inside smoothies, insane in addition to seed products, in addition to whole grains are great causes of necessary protein.
Fats
Shoot for with regards to 10 to help 15 grams, which can be with regards to thirty to help thirty five percentage of one's complete breakfast time calories from fat. Rather then unhealthy fats similar to moolah in addition to mozerella, select monounsaturated fats (MUFAs) similar to extra virgin olive oil, insane in addition to seed products plus the butters made out of all of them, in addition to avocado.
Fiber
Shoot for with regards to 25 percent of one's advised everyday complete associated with twenty-five grams daily. In which exercises to help with regards to six grams, yet it truly is FINE to look earlier mentioned of which, so long as it doesn't trouble ones gastrointestinal tract. Berry, pears, oranges, green vegetables and also other fruit and vegetables, insane, seed products, in addition to whole grains will help you get to of which aim.
Sugar
In the event you abide by the particular situation regarding carbs earlier mentioned, then you certainly will not likely should be worried about going overboard upon sugar, in particular when you are having combining meals similar to fruit, whole grains, in addition to dairy food. Except for the ball game range to make note of, stay with thirty six grams or fewer. In addition to on the subject of extra sugar, don't surpass six grams — which is with regards to 1. 5 teaspoons' worthy of associated with almost any sweetener (white sugar, dark brown sugar, maple syrup, sweetie, or agave).
Timing
Ultimately you need to take breakfast time inside thirty to help 62 a few minutes associated with getting up. For anyone who is certainly not interested in having everything massive right off the bat, split this particular food in place in 2 areas, possessing anything lighting near getting up plus the other half with regards to one hour . 5 later. Which is successful should you be the morning exerciser in addition to like certainly not to experience a full abdominal when you determine. For anyone who is performing exercises, you are able to aim to own more carbohydrate-based component of ones breakfast time (fruit, make, and many others. ) just before hitting the gym plus the more protein-centric piece subsequently.
A few Instances of Best Breakfasts:
Aluminum Minimize Oats Having Fruit in addition to Loco: Aluminum reduce oats besides convey more dietary fiber in comparison with an equal volume of explained oats, yet next to your skin more necessary protein considering that you are having more on the initial grain. Make one-half mug metal reduce oats inside a mixture of one-half mug normal water in addition to one-half mug unsweetened soy use. Best along with one-half mug blueberries, a single tablespoon sliced walnuts, then one teaspoon drizzle associated with maple syrup.
Energy: 328
Overall weight: 9. 7 grams
Condensed weight: 1. 0 grams
Carbohydrates: 1951. 1 grams
Fiber: 7. 3 grams
Sugar: 16. 6 grams
Health proteins: 11. 8 grams
Mexi-Egg Wrap: Scramble a single egg cell then one egg cell whitened along with 2 tablespoons african american pinto and black beans, one-quarter mug sliced tomato, in addition to 2 tablespoons red onion, until offspring are collection. Blend available as one mug spinach. Populate the nine-inch whole-wheat tortilla using the egg cell mixture in addition to leading along with one-quarter associated with an avocado, cubed, then one tablespoon salsa. Put salt, pepper, cumin, in addition to chili powder to help tastes.
Energy: 345
Overall weight: 15. 7 grams
Condensed weight: 3. 5 grams
Carbohydrates: thirty six. 8 grams
Fiber 9. 7 grams
Sugar: 3. 3 grams
Health proteins: 18. several grams
Smoothie and also a Hard-Boiled Egg: Couple the carrot meal healthy morning shake made with 2 method carrots, 50 percent the icy banana, 2 servings spinach, a single mug unsweetened soy use (you can use almond), 50 percent the information plant-based necessary protein powder, one-eighth mug gold raisins, cinnamon, nutmeg, in addition to cloves. That is easy to split — have got 1 / 2 the particular healthy morning shake prior to ones exercise routine, and then possess the sleep as well the egg cell following your exercise routine.
Energy: 368
Overall weight: 12. 6 grams
Condensed weight: 5. 1 grams
Carbohydrates: forty nine. 5 grams
Fiber: 9. several grams
Sugar: twenty-five. 5 grams
Health proteins: twenty-five. several grams
Breakfast time Mistakes in order to avoid
Omitting available: After you sleep, your whole body decreases if you are avoiding. When a person get up, unless you break the particular quickly (yup, which is where the name comes from), your whole body will shed calories from fat slowly. To jump-start ones rate of metabolism and obtain your whole body burning calories from fat, you'll want to take. Certainly not fueling in place likewise deprives your brain associated with blood sugar, which is the reason you sense foggy-headed in addition to cranky. Think about breakfast time since enable you to get your load associated with useful nutrients such as calcium, flat iron, in addition to supplement C.
Skimping: You know omitting breakfast time completely can be a no-no, but is not having adequate will likely backfire. It's going to depart a person emotion hungry shortly afterwards having, that may trigger you to will need more food and can convert to help more calories from fat ingested over the course of the complete time. Stick to the particular formulation earlier mentioned, and you'll besides feel content longer, yet included in the package convey more electricity to the exercises that will allow you to drop weight even more quickly.
Unbalanced food: Making available an essential component on the breakfast time formulation such as staying away from almost all carbs or going overweight, such as possessing the all-protein food, signifies you are not gonna get adequate fulfillment or healthy eating plan using this very first food. Adopting the formulation earlier mentioned will help you take the nicely balanced food though likewise letting you observe weight-loss results.
Article source:http://www.popsugar.com/fitness/What-Eat-Breakfast-Lose-Weight-35829615
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Is the Sipping Making you Weight?
"If you are seeking to stay in design, you won't want to eat more than a drink or maybe a couple within a night time, inch affirms Jonathan Keltai, a new eating routine instructor, authorized fitness instructor, as well as performance improvement specialist at DavidBartonGym within Nyc.
"And it is best to keep most of these times connected with ingesting quite few. Needless to say, moderation can be essential. inch
Speak about a new buzzkill. Yet technology supports Keltai's tips, on numerous ranges. For starters, ingesting boosts feelings connected with being hungry as well as lessens judgment abilities, that is a pretty poor arrangement (and a reasonably very good explanation for why nachos as well as wings go so great along with beer). In line with a new 2015 study carried out for the Netherlands Centre for Individual Substance Analysis, adult men that sipped the equivalent of just a couple products (20g connected with alcohol) increased his or her following intake of food by nineteen percent.
Producing is important even worse, "people have a tendency to prefer high fat, savory, as well as salty foods soon after ingesting alcohol, inch affirms Keltai.
"Needless to mention, these kind of foods are likely to be larger within unhealthy calories. In the event that 1 week soon after 1 week people continue to take in additional unhealthy calories by means of alcohol themselves, and also the high-calorie foods which might be associated with that, you'll be environment on your own way up for unforeseen excess weight obtain, inch this individual adds.
Along with without a doubt, a lot of in which excess weight obtain probably will arrive within your stomach.
"The light beer abdominal could possibly be authentic, however, not inside feeling that a lot of persons normally feel, inch affirms Keltai.
"Short phrase, a huge night of ingesting could potentially cause water storage as well as instinct dysfunction, inch this individual affirms. "In various other text, you would possibly really feel heavy as well as unpleasant in the morning, specially inside abdominal spot. inch
Yet although that uncomfortable side effect fades immediately, the long-term response to carried on ingesting can be a lot more lasting.
"Unfortunately, the majority of adult men keep body fat about the belly location, creating what exactly is often called a new 'beer abdominal, '" Keltai explains.
"Compounding the problem, alcohol can certainly boost degrees of the worries hormone cortisol as well as high degrees of cortisol systems can certainly help with attaining unwanted tummy fat. inch
It is ample to make you would like to recreate Prohibition. Yet in the event that restricting to 1 drink a new night time every so often feels like a new prison phrase, get coronary heart: there are methods to kick back having an older cocktail rather than have the entire body connected with Homer Simpson; such as, adhere to spirits on the rocks or maybe blended with seltzer or maybe water (no fizzy margarita combination for you), as well as rely the unhealthy calories. (A 5-ounce goblet connected with burghundy, for example, will cost you 125 unhealthy calories. ) Sadly, light beer can be purchased in for the reason that the majority of calorically compacted alcohol of, and you can certainly even now include the light beer as well as drink that way too, sort of: adhere to more dark versions, as well as make an effort to limit you to ultimately a single light beer each morning, advises Keltai.
Therefore should you prefer a six-pack, you are going to include to stop ingesting six-packs. Yet it's going to almost all end up being worthwhile in the long run, proper? Suitable??
Article source:http://www.popsugar.com/fitness/Why-Drinking-Alcohol-Causes-Weight-Gain-38377214
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mercredi 9 septembre 2015
The actual Calorie-Burning Exercise routine Secrets and techniques You should know
Wish to be certain you are not throwing away your time and effort at the health club? Maintain these tips in mind to optimize calorie burn up as well as help you get in as well as available.weight loss
Have caffeinated drinks previous to: A modest amount of caffeinated drinks may help improve ones stamina, toughness, as well as speed, studies present. Buy one milligram of caffeinated drinks for each kilo of body mass (for case in point, any 130-pound female ought to use up 59 milligrams of caffeinated drinks, or perhaps with regards to five ounces of coffee) to help obtain the advantages.
Make sure you loosen up: You need to get in and get available, but in order to increase exactly what your system are capable of doing in your exercise routine, you've got to consider a couple of minutes to relieve straight into ones procedure. Focus on any five-minute walk or perhaps these types of vibrant expands to be able to make sure ones exercise routine is an excellent one.
Perform time intervals or perhaps supersets: Whom wouldn't need to burn up a lot more calories from fat in a smaller amount occasion? High-intensity time intervals or perhaps strength-training supersets (doing a set of physical exercises in rapid succession) rev in place ones fat burning capacity as well as burn up a lot more calories from fat swifter when compared to a more slowly, steadier exercise routine.
Head out in the morning: Investigation has revealed that will morning exercisers burn up a lot more calories from fat, probably since which is when your system's energy reaches the optimum. In case, however, that you do not think that you will be superior previous to daybreak, move if you feel ones nearly all energetic.
Exercise with a healthy pal: A recent review discovered that will people who used with a healthy pal ended up undertaking superior into their routines in comparison with folks who used a lot more. If you fail to synchronize in place with a exercise routine friend, find a facility or perhaps health club class in order to problem your self.
Buy five a lot more moments: You might have performed your challenging part, why not necessarily go for a small amount lengthier pertaining to much more calorie burn up? You may also finish up using up 50 additional calories from fat. Forcing you to ultimately move slightly lengthier every several classes may help problem your system so you carry on and discover results.
Consume any post-workout treat: Need to burn up a lot more calories from fat even after ones exercise routine is performed? Nourish those people overworked muscular tissues. Which has a carb- as well as protein-rich treat inside of a pair of several hours of one's exercise routine can help mend muscular tissues to produce them more robust — as well as even bigger muscular tissues signifies higher fat burning capacity. These types of post-workout goodies below one humdred and fifty calories from fat can help you give food to your system previous to your next dinner.
Continue to be hydrated: Dehydration might cause fatigue, therefore ensure you retain energy level in place by simply being hydrated through ones exercise routine. 6-8 ounces every quarter-hour ought to do just fine, or simply ensure you provide alongside any h2o bottle of wine as well as glass when you find yourself thirsty.
Multitask: Don't merely stay presently there accomplishing bicep curls — function a number of aspects of your system simultaneously for any more-effective sweat procedure. That means acquire dumbbells if you deadlift as well as add total-body goes like cedar planks as well as burpees straight into ones sets. Look into this kind of online video media of about three individuals beloved total-body goes pertaining to ideas.
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dimanche 6 septembre 2015
Healthinessfit: What You Can Do Right Now to Banish Belly Bloat
- Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.
- Sip this: When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you're not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature's beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.
- Limit this: Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.
- Eat this: Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet — go too fast, and you'll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fiber foods in your meals and snacks every day.
- Slow down: One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.
- Get tropical: Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Here's a bloat-fighting smoothie recipe to try that's made with pineapple.
- Get moving: Daily physical activity can also prevent constipation, so aim for 30 minutes a day.
- Cheers to this: Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.
mercredi 2 septembre 2015
healthinessnutritions:3 Advices to prepare for the influenza season the
Season flu comes every year and most people not happy. It usually begins in October, just at the time, since most people are currently drinking tea and eating the small of small bread. So, if you in preparation for the Halloween season and action, you must also prepare for the influenza season. Many cough and then finally eternuements, sniffling and avoid therefore only will not disappear (but wouldn't it be great if you do not). Some time ago, in this year to be ready for it. You're probably your vacation a lot more if you to your chances of infection of influenza. Finally, no one wants to force Family to refrain from any measures on the season of the year, right?
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Is the vaccination against avian influenza
vaccine obtaining their annual value is an appropriate means to reduce your chances of infection of influenza. Available at the beginning of the month of October to walk in clinics and doctors' offices. Vaccine protects against 3 to 4 tribes of the influenza and is now available in the form of a spray. Most of the people, he loved to the vaccine as soon as you can. If you do not want to spend hours in a hall, then a wait. Now, you in the conversion of some time in the office of the doctor, so some of their books and magazines for maximum advantage. You can also listen to music, whether the reading of a novel of exactly in a departure area is not your trick.
Cleaning the hands every day
have you never thought, how you use your hands in the course of the day? The fact of the matter is that they are likely to use day for nearly everything you do. This means that you probably in contact with much germs. Therefore, you must wash your hands so often, you can. 20 Seconds for a wash basin with hot water and soap are the thing. If you do not have access to a room with a water bath or on the run, use a hand sanitizer. For a trail of the time to simply singing Happy Anniversary twice. Ensure you only import tariffs of 20 second reference.
Not friends with microbes,
you might get an excellent work in the cleaning of your hands. You may have a bottle of disinfectant for hands before them. The truth is that certain persons can don't wash their hands. I am sorry, but it may not help. Then make a purchase and certain institutions of the handkerchiefs. You will be wiped off of the used factors such as public BAINS doors and baskets purchase, if you need. The leaves the germs away from your hands.
We hope that you have found this article useful. More Rate? But in a comment below.
Note: The information in this article is only for the information of the reader. It is not intended to replace the advice of a medical expert.
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mardi 1 septembre 2015
Want to Lose Weight? Keep These 10 Foods in Your Fridge
If you want to be healthier and lose weight, a fridge makeover may be just what you need. Keeping powerful perishables on hand will help you make a smart choice when you're tired, busy, or just craving junk. Stock up on these 10 foods and watch the pounds melt away.
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Our Favorite Healthy Products For September
We're going back to school and back to our routine this month, but that doesn't mean our healthy habits will suffer. Here's how we're staying organized and on track this month - check out our favorite healthy picks for September!
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How to Have the Best Evening Workout Ever
If your morning starts early and a midday workout isn't an option, an evening workout might be the only thing that fits into your busy schedule. Getting into the groove of consistent nighttime workouts can prove to be tough for people who prefer to exercise in the morning; if you can relate, remember these tips to make sure stick to your late-night workouts and have a better overall experience.
Pay in advance
It's harder to bail on an evening workout when your hard-earned money has already been spent. This makes such a big difference - and is a major reason I've never skipped out on a SoulCycle class or a prebooked yoga session. Register ahead of time whenever possible! It's one of the best ways to make sure you stay on course and commit to your workout.
Time meals right
Eating a big dinner and heading straight to a workout can zap your energy and lead to digestion issues. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal. This might mean eating dinner at the office before you head to the gym or having a light post-workout meal ready to go once you get home. Try eating at different times to find that sweet spot that supports your workout performance.
Go straight from work
If you head straight home after a long day, you won't be as likely to stick to your workout - some nights that couch looks too inviting! Instead of making a pit stop at home, prep all your workout clothes the night before and bring your gym bag with you to work. If you need to stop at home before your workout, don't spend time sitting on the couch or catching up on calls. Drop your things, change clothes, and get moving.
Stay hydrated
Dehydration can lead to cramping, lack of energy, and a slew of other issues that can hinder your workout. Make sure you're drinking water all day long at the office plus right before, during, and after your workout. Not only will this ensure the best workout possible, but you'll also wake up the following morning feeling energized and ready to take on another busy day.
Pencil it in
Even with the best intentions, it's easy to skip workouts, opt for other activities, and realize on Friday evening you haven't worked out once all week! Treat your evening workout schedule like you would an important business meeting - it's an event that's set in stone. Write down your workouts in your calendar to help them stick and to prevent you from double booking.
Go in with a plan
If your only option is working out late at night, chances are, your schedule is pretty tight. Instead of wasting any precious time dawdling around the gym, show up with a plan in place. You can always head to a group fitness class or print out one of our challenging cardio routines, but remember: you can always get an effective sweat session in at home with all our video workouts.
Dress the part
When you love to exercise outdoors, it can be tough to drag yourself into the gym - just because you have to work out later doesn't mean you can't get outside! With that said, it's important to be extracautious with your routine and your workout wardrobe late at night. If you'll be hitting the streets, stay safe with reflective gear, and while it might be tough, consider leaving your headphones at home, so you'll be more aware of your surroundings. Check out our other safety tips for outdoor nighttime workouts.
Have a reward ready
Knowing that there's something fun ready for you after a workout will keep you on track. Think about how amazing it will feel to relax and recuperate or reconnect with friends after you've gotten a serious workout under your belt. Just be sure to plan things far enough out in the evening so you can kill that time with an awesome workout.
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A 25-Minute Treadmill Workout to Help You Become Your Strongest, Fastest Self
Given that running is such a solitary sport, it can be quite an endeavor to push past a plateau. It's not at all unusual for months to go by before realizing you've been doing the same stale run over and over again. Equinox's latest running class offering, Precision Running, changes that for the better. Designed to help students become both stronger and faster runners, the entire class takes place on a treadmill and is led by an extensively trained (and motivating) running coach. Trainer David Siik, the creator of Precision Running, explains that no two classes are alike, but all will help you progress to become a better runner - before you know it, you're setting PRs.
For those not able to make it to a Precision Running class, David designed this pyramid speed workout to use the next time a treadmill beckons you. "The challenge is to build speed as intervals get shorter going up a pyramid. You must then use your fastest speed you reach at the end of the first segment on every interval as they get longer again in reverse," says David. Before beginning, David says to imagine the fastest you can go for a 30-second sprint, then start this workout exactly two miles per hour under that goal. (We've included some suggested speeds depending on your level.) The workout is designed in such a way that even though you never reach your peak sprinting pace, you are still conditioning the body to become faster overall. This method puts less impact on the body, preventing injury later down the road.
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 1:00-1:20 | 5.0 (beginner), 7.0 (moderate), or 9.0 (advanced) | 5.0 | 80-second interval |
| 1:20-2:20 | Walk or jog | 5.0 | 1-minute recovery |
| 2:20-3:30 | 5.3, 7.3, or 9.3 | 4.0 | 70-second interval |
| 3:30-4:30 | Walk or jog | 4.0 | 1-minute recovery |
| 4:30-5:30 | 5.6, 7.6, or 9.6 | 3.0 | 60-second interval |
| 5:30-6:30 | Walk or jog | 3.0 | 1-minute recovery |
| 6:30-7:20 | 5.9, 7.9, or 9.9 | 2.0 | 50-second interval |
| 7:20-8:20 | Walk or jog | 2.0 | 1-minute recovery |
| 8:20-9:00 | 6.2, 8.2, 10.2 | 1.0 | 40-second interval |
| 9:00-10:00 | Walk or jog | 1.0 | 1-minute recovery |
| 10:00-10:30 | 6.5, 8.5, or 10.5 | 0 | 30-second interval |
| 10:30-13:00 | Walk or jog | 0 | Complete recovery/end of segment one |
| 13:00-13:30 | Fastest speed from segment 1 (6.5, 8.5, or 10.5) | 2.5 | 30-second interval |
| 13:30-14:30 | Walk or jog | 2.5 | 1-minute recovery |
| 14:30-13:10 | 6.5, 8.5, or 10.5 | 2.5 | 40-second interval |
| 13:10-14:10 | Walk or jog | 2.5 | 1-minute recovery |
| 14:10-15:00 | 6.5, 8.5, or 10.5 | 2.5 | 50-second interval |
| 15:00-16:00 | Walk or jog | 2.5 | 1-minute recovery |
| 16:00-17:00 | 6.5, 8.5, or 10.5 | 2.5 | 60-second interval |
| 17:00-18:00 | Walk or jog | 2.5 | 1-minute recovery |
| 18:00-19:10 | 6.5, 8.5, or 10.5 | 2.5 | 70-second interval |
| 19:10-20:10 | Walk or jog | 2.5 | 1-minute recovery |
| 20:10-21:30 | 6.5, 8.5, or 10.5 | 2.5 | 80-second interval |
| 21:30-25:30 | Walk or jog | 0 | Cooldown |
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These 10 Smoothie Bowls Make Breakfast More Fun
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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10 Low-Calorie, Late-Night Snacks For Delicious Midnight Dining
While late-night eating may not be as bad for your waistline as you think, that doesn't mean that all snacks are created equal. The best late-night snacks are easy to digest - carbs are good but not too much fiber, protein, or fat - so you don't lie awake from feeling too full. But if your late-night eating includes buttery grilled cheese, ice cream, or gobs of peanut butter, here are a few healthier options for you. Make these low-calorie options ahead of time for quick snacking when the mood strikes!
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How to Lose Face Fat
Every body comes in different shapes and sizes, but if you're a little self-conscious about chubby cheeks or a double chin, you can take matters into your own hands. It's true: there's no way to spot-reduce fat, but if you incorporate these practical tips into your everyday life, you'll be putting your body in the best position to slim down all over, including your face!
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Tone Your Abs, Core, and Butt With 1 Challenging Move
Ready to add a challenging move to your regular strength-training routine? You need this Warrior 3 variation in your life. This move works your glutes and core and tightens up the backs of your upper arms while testing your balance.
- Stand on your left foot, and lean forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute and bring the weights to your ribs with your elbows pointing toward the ceiling.
- Keep your abs engaged as you exhale, straightening your elbows. Your arms will be a few inches above your back.
- Inhale and bend your elbows, bringing the dumbbells back to your ribs to complete one rep.
- Do 10 reps, then switch legs.
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Heading Off to College? Here Are Some Tips to Help You Avoid Gaining the Freshman 15
Starting a new school year can be really stressful. Along with that stress comes sleepless nights, breakouts, and even weight gain. Keep reading for some helpful tips on how you can keep your schedule and body feeling regulated in this post originally featured on Fitness Fashionista.
Summer is coming to a close and many are heading off to college so I thought it would be great to help you all start the school year off right.
I know a thing or two about college and weight gain. I have spent the last 8 years in college. Just last year I wrapped up my college career. After 8 years I had 2 degrees and some extra pounds to go along with them.
School and school schedules can be chaotic and hectic. You are trying to balance studies, social life, extracurriculars and your health.
1. Create a schedule - You have your syllabus in hand now sit down and create a solid schedule. Write your class schedule, assignment due dates, and test in planner.
Once you do that fill in the rest of your schedule with dedicated study time, exercise classes, meals and social time.
This will help you maximize your time and fit everything into your busy schedule.
2. Get an app - Your schedule may be jammed pack and fitting in exercise can be difficult. There are some amazing apps that will help you squeeze in a quick workout between classes. Try Quick Fit, 7 Minute Workout, and Sworkit.
3. Track Your Calories - Knowing what you are putting into your body is important. If you have a clear picture of what you are eating it will make it easier to stay on track. Try MyFitnessPal.
4. Snack Healthy - You may be up all night studying and cramming for you next big exam but don't reach for those cookies, chips and energy drink. You will do better in school if you eat healthy even when it comes to snacking.
Instead of reaching for a processed snack create your own fruit cups and healthy snack packs. If you have them already prepped it makes it easy to grab them and go.
5. Get Involved - Being active on your campus can be a great way to avoid unwanted weight gain. Join active organizations and groups on your campus. Many campus organizations get together to do fun events as well as community service. All of these can help you to stay active while getting to be social and meet new friends.
6. Get Your Beauty Rest - You may be thinking easier said than done. Believe me I have been there and I thought the same thing. Lack of sleep cost me quite a bit. I spent quite a bit of time sick.
Sleep is when your body repairs and renews itself. By creating a schedule and sticking to it you should be able to stick to a routine that allows for plenty of sleep.
However during high stress times like finals you may find sleep hard to come by so try the sleepyti.me bedtime calculator to maximize the little bit of time you may have to sleep.
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lundi 31 août 2015
How to Lose Weight Without Even Trying
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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How to Win in the Battle Against Back Fat
Back bulge around the bra area and that pesky muffin top plague plenty of women, and there are lots of ways to feel more confident in your own skin with a little extra effort. Spot-reducing doesn't work - but these healthy tips can help you achieve the results you're after!
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Miley Balances Out Her Partying Ways With Avocados and Ashtanga Yoga
Miley Cyrus is notorious for her partying ways, but she does her best to balance things out with a dose of healthy living and a regular fitness routine. She killed it hosting the VMAs, and we're sure she's implementing a few of these healthy habits into her day.
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This Snack Hack Can Help You Lose Weight Faster
Just as you map out your week of lunches (we love mason jar salads!) and dinners (here are the dos and don'ts of meal planning), getting your week's worth of snacks ready at the beginning of the week is just as important on your road to weight loss. Four- and eight-ounce mason jars make it easy to keep portions under control, and here are some great ideas for morning and afternoon nibbles to add to them.
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Why Exercise Is Even Better Than Therapy
It's a popular saying, "exercise is like therapy." But here are 14 reasons that prove it's even better!
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The Fat-Blasting Model Secret: Three-Circuit Cardio Workout
This workout from Andrea Orbeck - trainer to models like Heidi Klum and the women of Victoria's Secret - is great for those days when you need a solid routine but don't want to go crazy. "Cardio is important to get into a fat-burning zone to keep you nice and lean," Andrea says. This workout "breaks up the monotony of a 45-minute session."
This simple workout is broken up into three 15-minute circuits. The first section is done at one continuous moderate-effort pace, followed by a second section broken up into intervals: three minutes at a hard pace followed by two minutes of recovery. The final section features pumped-up incline and resistance to keep the sweat going. You can do this on either a treadmill or a stationary bike; feel free to modify the level and speed suggestions below if you need something slower or faster. Remember to adjust the incline down to what is comfortable during the interval section (such as 0 or one percent incline).
| Time | Speed/Level |
|---|---|
| 0:00-15:00 | Treadmill: 4 mph at 5 percent incline Bike: level 3 |
| 15:00-18:00 | Treadmill: 6 mph, no incline Bike: level 10 |
| 18:00-20:00 | Treadmill: 4 mph, no incline Bike: level 3 |
| 20:00-23:00 | Treadmill: 6 mph, no incline Bike: level 10 |
| 23:00-25:00 | Treadmill: 4 mph, no incline Bike: level 3 |
| 25:00-28:00 | Treadmill: 6 mph, no incline Bike: level 10 |
| 28:00-30:00 | Treadmill: 4 mph, no incline Bike: level 3 |
| 30:00-45:00 | Treadmill: 4 mph at 15 percent incline Bike: level 8 |
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I Survived My Terrifying Hour in a Sensory-Deprivation Tank
Even though people have described being in a sensory-deprivation tank as "feeling like you're dying," they still seem to be considered one of the latest and greatest in fitness trends. In case you're wondering what it's really like but not ready to take the saltwater plunge on your own time and dime, check out this one brave woman's account in this post originally featured on The Cut.
Before I visited Brooklyn's new Lift/Next Level "float spa," my entire understanding of sensory-deprivation tanks was limited to an episode of The Simpsons: In "Make Room for Lisa," Lisa Simpson floats in a coffin-size tub and hallucinates that she's entered the body of her cat, Snowball.
So, as I waited in the Lift/Next Level lobby, I was curious to read the non-cartoon accounts written in the spa's "guest book." Some visitors described experiencing intense relaxation, a state that was almost sleep but not. Some people said they'd hallucinated and had out-of-body experiences. The more colorful reports compared the experience to dying, being reborn, or dying and then being reborn multiple times in the hour. Some people wrote that it was just better than taking a crapload of MDMA-spiked shrooms. Most thanked the Universe for the life-changing hour - and the saltwater for softening their skin.
These all sounded like ringing endorsements to me. I'm a fan of Brooklyn trends with New Age roots (see also: crystals, tarot), and before they floated off into relative obscurity, the benefits of sensory-deprivation tanks were widely lauded ("Float the pounds away!" "Find God!" "Most people liked it!") if not totally scientifically grounded. The first commercial "float spa" opened in 1979 in Beverly Hills, California, a few years after the inventor Dr. John C. Lilly developed the first consumer-friendly tank. It was called "Samadhi" - Sanskrit for higher consciousness.
The modern incarnation I encountered was a Zen-like space in Cobble Hill, where you must take off your shoes and everybody whisper-speaks peaceful things at you before you begin your journey. My journey, I was whisper-told, would start in one of the spa's "Ocean Float Rooms," as opposed to the claustrophobia-inducing coffinlike pod that most people think of when they imagine a sensory-deprivation experience. (Thanks, The Simpsons.)
Ocean Float Rooms, the attendant whisper-boasted, were better for first-timers. The rooms have six-foot-high ceilings adorned with twinkling LED constellations; I'd be able to stand up fully. In practice, this meant something like a liquid-filled mausoleum - a small, enclosed watery space that was still reminiscent of a container for dead people. The attendant whisper-instructed me to get naked, take a shower, put Vaseline on any open wounds, and prepare to float my way into samadhi.
And then I was alone. Naked, scrubbed clean, wounds lubed, facing the little white entryway that led to the Ocean Float Tank. It looked like the door to a kiln, or a wood-fire oven. I wondered: What awaited me on the other side during my hour of floating? What would I discover when stripped of all sensory information?
Initially, what I discovered was where exactly all my unhealed cuts were: Nothing like a thousand pounds of Epsom salt mixed into ten inches of water to remind you of that blister on the back of your foot. Once I was situated - an inflatable neck pillow supporting my head, the water cradling my floating body like a warm-liquid Barcalounger - I tried to focus on my breathing and the LED stars. At first, all was well. My body floated around like a little buoy. I felt like I was headed someplace spiritual, someplace deeper. I decided to turn off all the lights and enter full sensory-deprivation mode, which is when things started to go to hell.
Lying in the darkness, I couldn't see anything. I couldn't hear anything save for my own breathing and the drip of the tank's filter system. I adjusted my leg, flooding another cut with saltwater, and suddenly all I could focus on was an intense burning spreading through my ankle as the saltwater entered the wound. Is this sepsis? I thought. Will I get sepsis? What is sepsis, even?
Then a little bead of saltwater rolled into my ear and I started to panic. My whisper guide had pointed out some vinegar that I was supposed to use to flush my ears in case saltwater got into them and I hadn't asked what would happen if saltwater did remain in my ear. Now I was having a flashback to some girl at camp when I was 10: She'd gotten river water in her ears and for whatever reason it made her barf every day. They took her away to the infirmary, and we never saw her again. Was I going to die barfing? And is this what it would have felt like to be ON THE TITANIC???
I started thinking about how many thoughts my brain was able to form in mere seconds. A voice from somewhere else in my brain started commenting on those thoughts, and judging me for not being able to stop thinking them, thereby forming more very loud thoughts. I couldn't figure out how many minutes or hours I'd been in the tank, and that's when I realized there was no panic button in here, and everything became a jumble of death-barf-panic-sepsis-what-is-sepsis thoughts. Somewhere, from the depths of my consciousness, a voice rolled forth like Simba's father parting the clouds in The Lion King.
"Allison," it said. "You are better than this. You once took hallucinogenics, walked down Flatbush Avenue in broad daylight, and maintained. This, you can do."
And then I discovered how to find peace and calm in a situation that feels very much like dying.
1. Recite the benefits of the experience like a mantra: Relaxation, Rejuvenation, Hallucinations, Smooth Skin. Relaxation, Rejuvenation, Hallucinations, Smooth Skin. While reciting, make the voice in your head slow down like an unwinding tape reel.
2. Sing yourself a song from your favorite album. Unfortunately, the only song I could sing in totality was that new The Weeknd song "Can't Feel My Face," which was a little too on the nose - I'd reached a stage where I literally couldn't feel my body or tell if my eyes were opened or closed. I was angry at myself for being so clichéd.
3. Focus on those weird patterns your eyes make when trying to adjust to darkness. While lying in the dark, I could see all these purple bursts of color - they felt like they were in my eyeball, man. I was convinced I was watching my neural pathways work, and that those neural pathways were connected to galaxies, and we're all just one with the universe, really. Things got real deep.
4. Fall asleep. Which I think I did? Though I also could have been in some semi-asleep, semi-awake state. My spirit also could have left my body, traveled the universe, seen the future and past, and returned to me with a deeper emotional knowledge. Who knows? But I was very calm and had some intense visions.
I was in the middle of a vision in which my boss was waving a broom and yelling at me with my mother's voice. (Perhaps the spa should also offer on-site therapy because that was weird.) Vision-boss dropped the broom she was holding, and the clatter - which turned out to be wind-chime music being piped into my tank - jolted me back into my body. My hour was up.
I turned on the light, snapping back into semi-consciousness in the harshest way possible. (I now feel bad for newborns.) I showered again, enjoyed a glass of cold water, whisper-bid the Lift spa employees farewell, and entered the real world again. I felt like I'd smoked a huge joint or taken a sociable amount of mushrooms, but either way, everything was weird and wobbly.
Before entering my Ocean Float Room, I had been told that the experience would heighten my senses: The world would seem more vibrant, so I should think carefully about what I wanted to see, feel, hear, taste, and feel immediately after leaving. If I had it my way, I'd have eaten pizza and had sex, but sadly, it was a workday. I biked off into Brooklyn, which smelled extra like pee.
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This 16-Year-Old's Gravity-Defying Moves Set a Guinness World Record
Cheerleading isn't all about glitter, pom-poms, and ponytails. It takes serious skills and dedication. Just ask Angel Rice, a 16-year-old cheerleader who has been tumbling for 10 years. The athlete appeared on the Today show to set a new record for the most double full twists done in one minute and succeeded in front of a cheering crowd. Angel not only managed to do 10 of these mind-blowing stunts but also set a Guinness world record. You go girl!
While we got dizzy just watching her carry out these moves, try this cheerleader-approved workout that anyone can do to burn fat and sculpt muscles (without having to toss yourself into the air).
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This Funny and Flexible Dude Drops Into Splits All Over NYC
Logan Paul is a Vine and Instagram star who's known for his crazy videos (and serious dance moves) but no one knew he could split like this. From a subway car to the front of the Flatiron Building, Logan surprised New Yorkers by randomly dropping into splits, and the video result is nothing short of amazing.
Like most of us, Logan didn't just wake up one day knowing how to split. He told BuzzFeed News, "In my endeavor to become the sexiest man in the world, I learned that when you're flexible, you're sex-able . . . So I decided to stretch all the time and before I knew it I was able to do the splits!" Prepare to seriously LOL, and be inspired to move into this impressive move. These nine effective stretches will have you doing the splits in no time.
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Get a Full-Body Burn in Just 30 Minutes
- Basic moves for full-body toning - Shape
- De-stress with a simple 2-minute exercise - Real Simple
- Stronger and sexier upper body made simple - Self
- 11 tricks for a faster metabolism - Health
- How to make your weight-loss routine enjoyable - Women's Health
- Tactics and recipes to pack good nutrition into a busy schedule - Cooking Light
- Unexpected relaxation techniques beyond massages and yoga - Fitness
- Supereffective yoga-inspired moves for the core - Greatist
- 21 fun meal-prep ideas that are anything but boring - POPSUGAR Food
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The Secret to Losing Belly Fat
While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio - it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.
A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!
You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:
- Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
- Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
- Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here's a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.
- Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:
- 45-minute fat-burning treadmill workout
- Tush-toning hill repeat intervals
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
- 10-minute HIIT (high-intensity interval training) video workout
- 30-minute pyramid intervals
- 30-minute Barry's Bootcamp running workout
- 30-minute beginner intervals
- 60-minute walking-jogging workout
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7 Reasons Serena Williams Is Our Favorite Tennis Player
We're throwing objectivity out of the window by saying loud and proud that we've been cheering all along for Serena Williams. Starting today, Serena is on a quest for the US Open championship, which would give her a calendar-year Grand Slam and her 22nd major title. Her talent as an athlete is indisputable - amongst those playing today, Serena holds the most major singles, doubles, and mixed doubles titles. But as you're sure to see why, our love for Serena goes well beyond her on-court prowess.
- Additional reporting by Leta Shy
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3 Things Taylor Swift Always Does to Lead a Healthy, Active Lifestyle
Taylor Swift ended this month with a bang, snagging best female video at the MTV Music Video Awards, having her girl squad rally behind her on stage, and performing in sold-out shows for her 1989 album tour. The singer even made peace with Kanye West and Nicki Minaj, who performed on stage together during the VMAs in matching red outfits. And in true Taylor Swift fashion, she still stands by her endless supply of crop tops, showing off her toned stomach. With everything she's juggling, here's how Taylor has learned at a young age how to keep her life healthy and balanced.
- She maintains a regular exercise routine: Taylor may be young with good genes on her side, but she still recognizes the health benefits that come from having an exercise routine. To keep her energy levels up, Taylor makes a point to run regularly: "For me, working out is not so I can get skinny. It's so that I'm not panting on stage." She stays consistent with other types of workouts, too. In recent months, we've spotted Taylor going to and from the gym on a regular basis - and she always looks amazing when she exits. During an interview with Seth Meyers, she recently joked about her postgym appearance: "Everyone looks like that when they leave the gym!"
- She lets go of negativity: Given how confessional her songs are, it probably comes as no surprise that Taylor keeps a journal. Instead of bottling up negative emotions, the songstress lets them out through written word. Keeping a journal is a great way to increase self-awareness by helping to get rid of the clutter in your head and make positive steps toward change.
- She eats healthy (with some room to cheat): Being on tour can take its toll on the body, so Taylor keeps her energy levels high through healthy eating. During the week, it's all about salad, yogurt, and healthy sandwiches, but once the weekend comes, she gives herself room to indulge. Baked goods, burgers, and lattes top her list of cheat foods.
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The Best Fat-Blasting Cardio Exercises
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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How to Exercise Away Pesky Armpit Fat
Every body comes in different shapes and sizes, but a little underarm bubble next to your armpit can hold you back from wearing certain styles. It's true: there's no way to spot-reduce fat, but in addition to consistent fat-burning cardio, adding the following exercises to your workout routine can make a difference in how you feel in your Summer styles. Each works to tighten up the muscle groups around your armpit to help diminish the appearance of underarm fat.
It's also important to note that if you're concerned about the bulge around your bra, it simply might be time to get resized. Flattering clothes will alleviate the unnecessary tension or stress that comes with getting dressed.
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This Woman Proves Ditching Soda Can Lead to Dramatic Weight Loss
Most of us drink a can of Coke on occasion, if any at all, and know the health repercussions from consuming this sweet, bubbly drink aren't that great. One of the side effects of continuously drinking soda? Possible weight gain.
One woman, who drank four liters of Coca-Cola a day, proved this when she gave up the soda and saw her weight go from 245 pounds to 126 pounds. "It's literally completely changed my life losing this weight - I can do so much more now and I've completely given up Coke," Sarah Turner told the Daily Mirror.
Sarah, however, isn't the first person to cut soda from their life in an effort to lose weight. Khloé Kardashian credits her recent weight-loss success in part because she completely cut soda out of her diet. In an interview, the star said she substitutes soda with an iced tea or water.
It's not surprising that both women gave up soda in order to be healthier. In a previous report, both Coke and Pepsi were found to contain chemicals linked to cancer, and drinking too much soda (even the diet versions) can lead to hypertension and dental decay.
Although Sarah gave up soda, she also noted she doesn't eat any fruits or vegetables, which probably isn't the best way to a healthier lifestyle in the long run. Ditching a daily soda habit, however, is a very healthy start. Ready to give up soda too? This 28-day plan will make it much easier on you than quitting cold turkey.
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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 in England 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 ounces 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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If You Thought Barre Workouts Were Hard, This Clip Will Leave You Speechless
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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Missed the VMAs? We've Got Everything You Need Right Here
Another year, another absolutely wild night at the MTV Music Video Awards. The show took over LA on Sunday night, and there were scores of entertaining moments. On top of the incredible performances, there was plenty of drama, a good amount of shade, a few tears, and heaps and heaps of boundary-pushing fashion. Whether you missed the show or just want to get a mini refresher before you hash it out with your friends, keep reading for the night's biggest highlights.
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dimanche 30 août 2015
Not Using This Piece of Cardio Equipment? Big Mistake
Even if you don't have access to a boat and seven fit friends, you can row solo at the gym. Former Olympic rower Judy Geer created this rowing machine pyramid interval workout that works the entire body, hitting muscles in the core, legs, arms, back, and butt.
Before you start, set the resistance on your rowing machine between two and three, and make sure you have mastered basic form. Once you're properly prepped, learn this whole 30-minute rowing plan.
| Time | Set | Intensity | RPE* |
|---|---|---|---|
| 00:00-05:00 | Warmup | Easy | 2-5 |
| 05:00-06:00 | Interval 1 | Moderately Hard | 6-7 |
| 06:00-07:00 | Rest | Easy | 2-3 |
| 07:00-09:00 | Interval 2 | Moderately Hard | 6-7 |
| 09:00-10:00 | Rest | Easy | 2-3 |
| 10:00-13:00 | Interval 3 | Moderately Hard | 6-7 |
| 13:00-14:00 | Rest | Easy | 2-3 |
| 14:00-18:00 | Interval 4 | Moderately Hard | 6-7 |
| 18:00-19:00 | Rest | Easy | 2-3 |
| 19:00-22:00 | Interval 5 | Hard | 8-9 |
| 22:00-23:00 | Rest | Easy | 2-3 |
| 23:00-25:00 | Interval 6 | Harder | 8-9 |
| 25:00-26:00 | Rest | Easy | 2-3 |
| 26:00-27:00 | Interval 7 | Hardest | 10 |
| 27:00-28:00 | Rest | Very Easy | 2 |
| 28:00-30:00 | Cooldown | Easy | 3 |
*RPE = Rate of perceived exertion, 1 being easy and 10 being all out
Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the harder intervals, but the SPM can drop on the easy intervals. Don't forget to print this workout and take it to the gym with you.
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What to Eat (and Not Eat) Before Your Run
Whether you're tackling your first 5K or training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach isn't the best idea, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.
2 Hours Before
What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:
- Quinoa and chickpea wrap
- Whole wheat pasta with cheese and veggies
- Oatmeal with fruit and nuts
- Farro-and-tofu stir-fry
- Peanut butter and jelly sandwich
- Greek yogurt with fruit, nuts, and granola
- Wrap filled with grilled fish, avocado, and mango
- Fruit, yogurt, and greens smoothie (or this vegan protein smoothie that tastes like a vanilla milkshake!)
- Veggie omelet with toast
What to avoid: Fibrous veggies and high-fat foods that are hard to digest:
- Broccoli, onions, and a large serving of beans
- Cream-based soups, burgers, fries, and ice cream
1 Hour Before
What to eat: 150-calorie snack containing easily digestible carbs and a little protein:
- Whole wheat toast with nut butter
- Banana and a small handful of cashews
- Whole grain crackers and hummus
- Small bowl of cereal
- Half a fruit-and-nut bar
- Cheese stick and carrots
What to avoid: Large meals and foods that are difficult to digest:
- Spicy foods
- Pears, apples, and melons
15 to 30 Minutes Before
What to eat: Small serving of easily digestible carbs:
- Half a banana
- Applesauce
- A few saltine crackers
- Raisins
What to avoid: Large serving of protein and carbs or high-saturated fat and high-fiber foods:
- Pasta
- Bagel and cream cheese
- Fried foods
- Granola or energy bar (high in calories and fiber)
Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
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How to Lose Those Last 5 Pounds
In the beginning of a weight-loss journey, pounds melt away like ice cream on a hot Summer's day. But as you get closer to your goal, it's not unusual to hit a plateau. Here's how to keep those pounds dropping and keep the weight off for good.
Beef Up Your Workouts
If you've been steadily working out and following the same schedule, your body has probably grown accustomed to the routine. Rattle your body's chain a little and kick up the intensity of your workouts to further challenge your muscles. Work out longer or harder, increase the size weights you're lifting, do more reps of strength-training moves and vary the order, or try doing two workouts in one day.
Go For Fiber
Since your metabolism is already working pretty efficiently, eat fibrous foods that take longer to digest so your body has to expend more energy to break them down. Fruits, veggies, whole grains, nuts, and legumes are where it's at, but focus on these foods with the highest amounts of fiber.
Munch On These Foods
Imbalances in your digestive tract have been linked to weight gain. So to restore the balance of bacteria in your gut, take a probiotic supplement or eat yogurt (if you don't eat dairy, choose yogurt made from soy milk or coconut milk that contains active cultures). Lack of calcium as well as vitamin D can also make it harder to lose weight, so be sure to eat dairy products and these calcium-rich fruits and veggies, as well as these foods high in vitamin D. Omega-3s are also vital for a healthy metabolism, so include fish, eggs, walnuts, chia seeds, and flaxseed in your diet, too.
Get Your Zzz's
Not getting adequate sleep (at least six hours) can also decrease leptin, the hormone that makes you feel satiated, while it increases ghrelin, the hunger hormone. Research shows that feeling sluggish the following day causes you to eat an average of 549 extra calories without even realizing it. Lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day.
Cut Out the Cocktails
Boozy beverages not only offer your body empty calories, but since your body is working so hard to get rid of toxins, they also inhibit the production of glucose, which is needed for maintaining normal blood sugar levels and in turn slows down your metabolism. Not to mention, getting a little tipsy also clouds your judgment, so you're more likely to say yes to another cosmo and a slice of cheesecake to go with it. Go for water or metabolism-boosting green tea instead.
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The Best F*cking Guided Meditation You've Ever Heard
For those constantly looking for the antidote for life's daily stresses and worries, meditation can have an enormous impact on the way you view the world - and it's not just hippie bullsh*t. Study after study has shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation. It's been proven to lengthen your attention span, lessen stress levels, and decrease insomnia by 42 percent. And with just two months of a consistent practice, meditation literally changes your brain chemistry, making you more resilient when difficult situations arise.
With all that said, it can be really f*cking hard to sit still for 10 minutes, and that's where this hilarious and surprisingly calming meditation video from Jason Headley comes in handy. If guided meditations have been too strange, far-out, or boring for you in the past, prepare to breathe in the good sh*t and exhale the bad sh*t with this hysterical NSFW-language-filled video.
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Look Good Under That Sweater: Ab Exercises For Fall
Even though you're staying warm in bulky, oversize sweaters and bikinis are pushed to the back of the closet, you shouldn't skimp on core-strengthening exercises. That's right - now's the perfect time to get a sweater-ready six-pack with these five tummy-toning moves. Aside from helping you attain fantastic abs, these exercises will help with strength, balance, and posture, too.
- Additional reporting by Emily Bibb
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