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 21 octobre 2015
The Store-Bought Weight-Loss Snack You Should Be Eating but Aren't
For many years, beef jerky had a bad rap, but the tide has shifted in its favor. Ever since becoming a preferred snack of Paleo dieters and CrossFit enthusiasts, it's been reintroduced into the healthy mainstream, and many clean, low-carb eaters looking to shed a few pounds are singing jerky's praises.
Snacking on jerky in between meals is an ideal way to get protein in your diet, a must if you're trying to lose weight. One study published in The FASEB Journal shows that in addition to a regular exercise routine, doubling your protein intake may be the key to losing fat pounds without dropping muscle mass. In addition to offering 6.6 grams of protein per piece, beef jerky doesn't raise your level of insulin, one of the hormones that affects how your body stores fat.
Related: Are Egg Whites Healthier Than Egg Yolks?
With that said, not all jerky is created equally. The best option to ensure your jerky is free of artificial ingredients is to make your own. If you can't dedicate the kitchen time, just be sure to opt for a brand with all-natural ingredients that's free of preservatives and nitrates and isn't too high in sodium. And if you steer clear of beef, turkey jerky is a great option to help you reap these high-protein benefits. Krave Jerky and Epic Bites are two brands we love!
Related: 21 High-Protein Dinners That Won't Break the Bank
The Surprising Reason All Women Should Lift Weights
If you're looking for reasons you should be lifting weights, weight loss is a pretty compelling one - after all, lifting weights increases muscle mass, which burns more calories than fat - but the benefits to your mind are just as important. Besides putting you in a good mood and helping you de-stress, weight lifting may also boost your memory and cognitive functioning, a new study finds.
Related: Why Lifting Heavier Weights Helps You Slim Down, Not Bulk Up
The study, published in the Journal of the American Geriatrics Society, divided healthy 65- to 75-year-olds participating into three groups. Some women participated in light weight training once a week, some did it twice a week, and the remaining group did a twice-weekly regimen of stretching and balance training. After a year, scientists evaluated the women's brain scans and compared them against scans they had taken before beginning exercise. The result: the women who didn't include weight training in their workouts or who only lifted weights once a week showed a serious progression of white matter lesions, an indicator of memory loss and cognitive decline. By contrast, the twice-weekly weightlifters' brain scans showed slower white matter shrinkage and fewer lesions, and these weightlifters also performed better on walking tests than the other two groups. All in all, pretty compelling evidence that weight training should be part of your weekly routine. Here are a few tips to help you start:
- What Size Dumbbell Is Right For You?
- This Beginner Kettlebell Workout Burns a Ridiculous Amount of Calories
- Incinerate Fat and Build Muscle With This Kickass Workout
Is It Bad to Go to Bed Hungry?
You finished dinner two hours ago. You're hopping in the hay soon, but your brain and belly say to hop into the kitchen first. You're trying to slim down, though, so is it better to go to bed with a little something in your belly or absolutely nothing?
Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say there's no black and white answer to this question, because it depends on your personal habits and healthy goals. But you ask, "shouldn't you feel hungry at night if you're trying to lose weight?" Let's just debunk a popular myth right now - eating late at night won't cause you to gain weight. As long as you're not exceeding your calorie needs for the entire day, it won't affect the scale. So there's no need to avoid eating for the sheer sake of dropping pounds.
That's not, however, giving you the green light to devour an entire sleeve of Oreos before slipping on your pj's. You don't want to eat so much that indigestion, discomfort, or pain makes sleep impossible, or that you're too full by morning that you need to skip breakfast, which can mess with your metabolism. But you also don't want to starve yourself because hunger pangs could be so intense that it makes it difficult for you to fall asleep or stay asleep. Holding off and depriving yourself can also backfire, leading you to inhale an entire pint of ice cream.
It's up to you to find a happy medium. If you're always hungry an hour or two after dinner, the solution may be just as simple as eating a little bit more for that last meal. Also make sure you're eating a balanced meal that includes protein, high-fiber carbohydrates, a little bit of healthy fat, and plenty of veggies, because that will help you to feel satisfied for longer. Or maybe eating a little something before bed is a nice little habit you're not ready to break up with. So don't! Just be sure you map out your day's eating schedule to allot enough calories (about 150) for after dinner. Preplan some healthy, properly portioned snacks - these snacks will satisfy your dessert cravings - so you can feel good noshing.
Related: Do I Have to Be Hungry to Lose Weight?
Better-Butt Challenge: A Lazy-Girl Workout You'll Love
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
Welcome our Better-Butt Challenge! Good news: for today's workout, all you need is a mat and your floor. We like to call this our Lazy-Girl Workout because you don't even need to stand up, but don't be fooled - your backside will feel worked, and you'll be proud that you're already done with your workout for the day.
Directions: do two rounds of this complete eight-exercise circuit. Stretch your back with Child's Pose as needed throughout the workout.
Week one, day three: eight reps
Week two, day 10: 10 reps
Week three, day 17: 12 reps
This Is How You Wear Your Workout Gear to the Bars
Barre class is over and your friend just texted you and asked you to come meet her at your favorite pub. If you go home to change, it's going to tack on at least an hour (you're not the fastest showerer), so it's best to go as is and throw on a few pieces to modernize your look. Ahead, all the fashion inspiration you need for your next barre-to-bar jaunt.
14 Healthy Apple Recipes to Celebrate That You'll Make All Fall Long
We love apples: the sweet and crunchy snack is full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too. These healthy recipes celebrate this favorite fruit of the Fall, keeping you full and satisfied all season long!
If You Exercise to Lose Weight, Read This
I've always been active, but weight loss was never top of mind for me until I was a freshman in college. My first months away from home, I packed on some serious weight, but instead of cleaning up my diet, I started doing two-a-day cardio workouts, barely ate a bite all day, and binged on a calorie bomb late at night. The results? General exhaustion and minor, unsustainable weight loss. I wish I could say that I did my research, talked to a doctor, and changed my ways, but this vicious cycle continued for many, many years. Years later, I would kick my ass with an insane workout four or five times a week, and while I was stronger, I would not see any results on the scale or in my clothes. Things only changed when I was able to fully digest this fitness adage: "Abs are made in the kitchen."
Related: Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
There's data to back up this claim. In meta-analysis from Behavioural Weight Management Review Group, researchers determined that over the course of a year, the combination of diet with exercise leads to sustainable weight loss, but over a six-month period, adding exercise made no difference to participants' weight-loss success. Trainer Sam Kelman can vouch for this study's efficacy. Despite her intense workout schedule, she couldn't manage to shed the last 15 pounds she'd be holding on to. Without making any shifts to her workout routine, she let go of the weight she hadn't been able to lose in just a few months by changing her diet, specifically in terms of portion control.
Related: I Started Saying No and Began Losing Weight
Weight loss is not my primary fitness goal right now, but for many years, it absolutely was. It was only when I got honest about my propensity to emotionally eat that I was able to take off weight, keep it off, and refocus my workout goals to improved energy and strength. I only wish I had gotten the memo sooner, so I could have saved myself from years of miserable yo-yo dieting and self-doubt about my ability to achieve my goal. It was celebrity trainer Anna Kaiser who helped me make the shift with a dose of tough love: "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen." A little harsh? Yes. But true? Unfortunately.
Subway Announces That It Will Stop Serving Antibiotic-Raised Meat . . . But There's a Catch
Shortly after Subway's announcement that they will soon stop using artificial ingredients in their food, the fast food brand has made another exciting announcement. Following in the footsteps of other brands (such as Panera, Target, and Chipotle) that aim to serve healthier food offerings, the sandwich chain will stop using meats that have been treated with antibiotics. However, there's a catch . . . Subway won't fully transition away from antibiotic-raised meat until 2025.
If you're a fan of turkey and chicken subs, though, have no fear - Subway aims to stock only antibiotic-free chicken by 2016, and introduce antibiotic-free turkey around the same time. However, customers that are hooked on beef and pork will likely have to wait until 2025. "A change like this will take some time, particularly since the supply of beef raised without antibiotics in the U.S. is extremely limited and cattle take significantly longer to raise," said the company in a press release. "Given the size and scope of the Subway brand, this commitment is the largest of its kind in the restaurant industry."
"We hope that this commitment will encourage other companies in our industry to follow our lead, and that, together, this will drive suppliers to move faster to make these important changes for consumers," added Subway's executive vice president of independent purchasing. With a worldwide span of more than 44,000 restaurant locations, we wouldn't be surprised if Subway's decision inspires other large chains.
So is this move toward antibiotic-free meat worth celebrating, or does the decade-long timeline simply demonstrate how reliant our go-to food companies are on undesirable ingredients? Let us know in the comments!
Why Beans Make a Big Difference in Weight Loss
Beans may be known mostly for their unpleasant odiferous side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat, which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans.
Hello, Fiber!
While the fiber content of beans helps keep things moving, it also gives you that "I'm full" feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don't just need to eat a plate of plain beans; in fact, you can add beans to smoothies - you won't be able to taste them at all. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza.
Related: High-Protein Vanilla Milkshake Smoothie Made With Tofu
Protein Punch
Beans aren't just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable, which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times, including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato, chickpea, and quinoa veggie burger, a plate of polenta with beans, or a satisfying bowl of slow cooker chickpea coconut curry.
Smart Snacking
When trying to beat the scale, you need to make sure that you're eating quality foods low in calories and high in nutrition. Beans make perfect snacks too, so look beyond the typical carrot sticks and hummus pick-me-up and try pairing your fruit with this chocolate hummus. You can snack on honey-roasted cinnamon chickpeas, veggies with creamy white-bean dip, or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans, like these peanut butter oatmeal raisin cookies or black bean brownies.
Related: Best Healthy Snack Recipes
mardi 20 octobre 2015
5 Reasons Smoothies Are the Best Breakfast For Weight Loss
Believe the hype: smoothies are one of your best breakfast bets if you want to lose weight. Here's why.
They're filling: You can throw just about anything in your blender, even foods you'd never think to eat for breakfast, and as long as they're mixed in with some fruits or protein powder you won't even be able to taste them. Choose fiber-rich ingredients like greens, broccoli, beans, flaxmeal, avocados, cucumbers, nut butters, and chia seeds, and they'll fill you up for hours, crushing hunger. And since smoothies are also high in water content, that adds to the filling effect.
Consider your sweet tooth satisfied: If sugary pastries, doughnuts, and pancakes doused in syrup are what you crave, there's a fruit-filled smoothie out there to satisfy your needs, from banana bread, to carrot cake, to chocolate cashew. Naturally sweet and without added sugars, these smoothies clock in at a fraction of the calories of the baked stuff.
You choose the calorie count: Everyone's daily calorie needs are different depending on height, weight, amount of exercise, and lifestyle. Since you choose the ingredients to put in your smoothies, you can make that first meal of the day as many calories as you want. Specifically for weight loss, nutritionists recommend aiming between 300 and 400 calories, which makes for a large, satisfying smoothie. Just make sure to measure out your ingredients - it's easy to make a 600-calorie smoothie without realizing it.
They're protein-packed: There's more to a smoothie than banana and blueberries! Fill up on satiating protein by choosing high-protein ingredients. We're talking the usuals like Greek yogurt and protein powder, but don't be shy about adding cannellinni beans, lentils, silken tofu, and hemp seeds. And instead of water, increase the protein with unsweetened soy milk - it has way more protein than almond milk.
They're crazy quick: Breakfast done in minutes - you can't beat that. Plus you can make this fast meal even quicker by storing pre-cut fruit in the fridge, using frozen kale and spinach, or by pre-making smoothie freezer packs.
Related: Nutritionists Reveal the Perfect Weight-Loss Smoothie
8 Tasty Combos For Your Quinoa Bowl
High in protein, fiber, and potassium, quinoa offers plenty of healthy reasons to chow down. But if you enjoy quinoa in the same way all the time, the nutrient-packed food can lose its luster. Whether you're craving a savory meal or a sweet snack, check out these calorie-conscious topping combinations to help you fall in love with quinoa all over again.
Lightened Up, Just as Delicious: 46 New T-Day Recipes
If you're in need of a fresh take on a Thanksgiving classic, here's the answer to your recipe prayers! These 46 healthy and delicious recipes will delight your guests - and there's an option for everyone. Whether you're entertaining a group that's vegetarian, gluten-free, vegan, or even Paleo, there's a recipe here to get your creative juices flowing while you're in the process of developing a holiday menu. Click on the category below to hop right to the dish or course you're looking to lighten up this year.
CrossFitters and Paleo Dieters, This Funny Video May Hit a Nerve
Well, if you heard it at #CrossFit it must be true.
Posted by Casual on Saturday, October 17, 2015
A bacon burger is waaay healthier than fish served with rice pilaf. Right? Cavemen ate meat and lived longer, healthier lives than us, right?! This commercial for the new show Casual on Hulu is sure to make anyone chuckle, especially if you've ever gone Paleo in the name of CrossFit.
Related: I Went Paleo and Now I Hate Everything
Listen Up, Ladies! The American Cancer Society Has Changed Its Mammogram Guidelines
If you're a woman (or somebody who loves a woman), then listen up: this news is for you. The American Cancer Society, which has long been the authority on preventive screening protocols, has officially changed its guidelines regarding mammograms. In a move quite contrary to the ACS's former recommendations - which urged women to begin annual testing at age 40 - the institution now says that women with no predisposition for breast cancer begin exams later and less frequently. According to the new recommendations, 45-year-old women at an average risk for breast cancer should start annual mammograms until age 54, when they can reduce testing frequency to every other year.
Another big change to the ACS guidelines regards clinical breast examinations, which your doctor usually performs during your gynecological exam: instead of the previously recommended annual exams, the society now says that women of average risk no longer need the tests at all. However, the American Cancer Society emphasizes that these new guidelines are "recommendations," allowing women to choose whichever route of breast cancer screening they feel most comfortable with. So to make an informed decision about your health, be sure to read the ACS's full statement for all the details, and always stay educated about ways that you can reduce your risk for breast cancer.
You'll Never Eat Another Gummy Bear Again After Hearing What It's Made From
If you look at the ingredients on a package of gummy bears - even organic ones - you'll see expected things like corn or brown rice syrup and sugar. But you'll also see something called gelatin. Seems innocent enough, but its source might surprise you. Gelatin is a yellowish, odorless, and nearly tasteless substance that is made by prolonged boiling of skin, cartilage, and bones from animals. It's made primarily from the stuff meat industries have left over - we're talking about pork skins, horns, and cattle bones. Ugh.
I guess if you're into the philosophy of using the whole animal, you'll be psyched about this. Plus gelatin contains 18 amino acids, so it does offer some nutritional benefits. But if you're vegan, you'll definitely want to skip the chewy candies and your great-aunt's Jell-O mold - it's made with gelatin, too. This animal-derived ingredient can also be found in some vitamins and medications, marshmallows (Peeps included), cheeses, yogurts, soups, salad dressings, jams and jellies, fruit snacks, and canned hams. If this tidbit of info grosses you out, you'll want to pay closer attention to these products' food labels.
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.
Related: 500-Calorie-Burning Treadmill Workout
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.
Related: What to Know Before Stepping on a Scale
These 10 Secret Diet Confessions Are All Too Relatable
If you've ever been on a diet, you'll relate to these anonymous (and hilarious) diet confessions, uploaded to the Whisper secret-sharing app. Commiserate, relate, and vow never to diet again with these tips that will help you ditch the diet for good.
Spooky Healthy Halloween Appetizers to Scare Away Hunger
Partying down on Halloween isn't just for the kiddos! Adults dig ghostly decorations, clever costumes, and spookily inspired munchies, too. And the party doesn't need to be all about candy, either! If you're hosting a Halloween gathering, here are some healthy and fun appetizers you can create that simply scream Halloween.
You Will Not Be Disappointed by Jimmy Kimmel Dancing in a Tutu With Misty Copeland
While visiting NYC, Jimmy Kimmel wanted to take in some culture and brush up on his ballet skills. Of course, he only wanted to learn from the best, Misty Copeland, who is the first black principal dancer (the highest rank!) in the incredibly prestigious American Ballet Theatre. Jimmy brought along his sidekick Guillermo Rodriguez, both proudly outfitted in pink tutus, tights, and all. Showing off his skills (not to mention his hairy legs and, ahem, more), Jimmy said, "Isn't this good, though?" Misty's priceless response: "Uh, no." Watch the hilarious clip above.
Ronda Rousey Shares Her Secret to Being a Badass
Just weeks after becoming the first woman to grace the cover of Men's Fitness Australia, UFC fighter Ronda Rousey strikes another fierce pose on the cover of Self's November issue. In the accompanying shoot, Ronda shows off killer judo moves and the badass gaze we've come to know her for, and she also gives us a little insight into what it takes to be the best - as in, an undefeated UFC fighter and Olympic medalist who was recently rated as the best fighter, pound for pound, in the world (made especially apparent when she knocked out her opponent in just 34 seconds at a recent UFC championship). If you need a dose of Ronda's steely determination in your own life (who doesn't?), get ready to be inspired with a few of Ronda's best quotes and her surprisingly simple workout, and look for the Self November issue on newsstands.
The Weight-Loss Strategy That Will Change Your Relationship With Food
While keeping calories in check is necessary, being healthy is built on more than numbers. In order to lose weight and keep it off, eating clean can be the key to your continued success. Instead of feeling like you're on a "forever" diet, committing to the clean-eating lifestyle can help you achieve the results you're after and feel more energized than you could have imagined. Here's how to do it.
Stop With Processed Food
One of the easiest ways to get started is to replace processed grub with natural, minimally processed ingredients. Not only are these options more nutritious, but their flavors are also more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss. Opt for natural whole foods with ingredients you can pronounce!
Eat More Produce
If you're not sure how to snack, always pick up some produce; fresh fruit and veggies will fill you up in a healthy way, and the fiber will keep you fuller, longer. Just like we've got to retrain our taste buds to stop with the salt and sugar, you'll find that your body will beg for produce once you start eating it consistently. These are the cravings we welcome with open arms.
Skip the Added Sugars
If your taste buds have been overloaded by sugar in the past, it's high time to clean things up. Natural sugar from fruit is what you're looking for on a clean-eating plan; the white sugar that goes into baked goods or your supersweet coffee beverage is not. And even if you're not a dessert junkie, you might be shocked at some of the everyday foods like bread and yogurt that pile on the sugar! Start being fastidious about reading labels and skipping added sugars whenever possible.
Learn to Look For Salt
Learning to relish the natural flavors of what you're eating can be a big adjustment if you're taking on a clean-eating plan - and salt is one of the ingredients that manages to sneak its way into strange foods like cottage cheese, bread, and cereal. As you start to exile processed or prepackaged foods from your life, you won't have to be as concerned about high-sodium products, but continue to keep your table-salt sprinkles to a minimum to beat bloat and reduce your risk of cardiovascular disease, stroke, and more.
Cut Back on Caffeine
One cup of high-quality coffee is approved on most clean-eating plans - the Paleo diet has its own strange butter brew you can try if you're inclined - but it's important to keep caffeinated beverages to a minimum. Too much coffee can mess with your energy and anxiety levels and undo all the hard work you're putting in with your healthy food choices. If you must, sub in your second cup for green tea to stay on course.
Back Off the Booze
Alcohol is full of empty calories and tons of sugar, which can mess with all the hard work you put in with meal planning. Keep the booze to a minimum, and opt for an all-natural mocktail or a healthy nightcap when the mood strikes.
Go Whole Grain
Refined grains are one of those sneaky products that always find a way into a grocery cart. It's integral to look for real whole-grain products. Advertisers simply saying that a loaf of bread is multigrain or organic doesn't make it a clean food since many of these items are composed of refined flour. Real whole grains will aid in healthy digestion while cutting back on belly bloat.
Seriously . . . Read the Label
The nutritional info on labels is some of the best defense against culprits that hinder clean-eating success. A low-calorie number is always great to see, but knowing to look for crazy amounts of sodium, trans or saturated fat, or ingredients you simply can't pronounce will help you make the shift toward healthier choices - and understand why you're doing so!
Change the Way You Do the Plank For a Six-Pack, Fast
You've probably done an elbow plank so many times by now that you know the drill by heart: straight back, belly button pulled in, and palms flat on your mat (trying not to clasp them in prayer pose if possible). But Cassandra Bodlak, group exercise manager at Equinox Sports Club, recommends her clients do a slight modification that's a little more challenging: when in elbow plank, flip your hands over so your palms are facing up.
Pressing through an elbow plank with palms facing down will help keep back muscles engaged and clasping hands together in a fist will enlist your chest muscles to help stabilize you, but flipping your hands over will make your plank even more about the core, Cassandra explains. "Performing a plank with palms up [will] disengage some of the support from the muscles of the hand and forearm," she says. In other words, simply moving your hands will help you get on the fast track to sculpted abs.
Related: Tone Your Entire Body With This 1 Move
Another reason to go palms up? You'll help unround those hunched-over shoulders. "It takes the pronator teres (one of the major forearm muscles) and positions it in what is called the 'anatomical position' (palms forward when standing, palms up when prone in a plank), which is the most desirable position in which to function," Cassandra explains. "We are all busy typing on keyboards these days, encouraging a particular position of the forearm: palms down. Simply repositioning the forearms in your plank helps to create a balance."
Sculpted abs and looking taller are two great reasons to try the "palms up" modification the next time you're in an elbow plank, but don't worry if making this change has you collapsing into Child's Pose sooner than you're used to. Cassandra offers this encouragement: "When you perform a plank, perform it to the best of your ability in the moment you're in - palms in prayer, palms flat, or palms up, it's probably one more plank than you did yesterday, right? Keep it up!"
6 Immunity-Boosting Foods
You might think that getting sick is random and inevitable, but practicing self care and eating a nutritious diet can help you stave off sickness. Incorporate six common foods into your daily diet - or pick them up at the first signs of a bug - to support your health all year 'round!
2 Ways to a Better Butt: Hilly Treadmill Walk-Run
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Today is all about cardio! Be sure to check back tomorrow when we share the next workout of this three-week plan.
It's time to hop on the treadmill; not only will today's workouts help build a strong, shapely backside, but a dose of cardio will burn calories and melt away fat to help show off all that tone. Today, choose from two workouts depending on your running skill - a hilly treadmill run or a slower walk on higher inclines.
Rolling Hills
This rolling hills workout works your backside while burning major calories, too.
| Time | Speed/MPH | Incline |
|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 |
| 5:00-8:00 | 6:5 | 1.0 |
| 8:00-13:00 | 6.0 | 3.0 |
| 13:00-15:00 | 6.5 | 1.0 |
| 15:00-18:00 | 6.0 | 4.0 |
| 18:00-20:00 | 6.5 | 1.0 |
| 20:00-23:00 | 6.0 | 5.0 |
| 23:00-25:00 | 6.5 | 1.0 |
| 25:00-28:00 | 6.0 | 3.0 |
| 28:00-30:00 | 6.5 | 1.0 |
| 30:00-33:00 | 6.0 | 5.0 |
| 33:00-38:00 | 5.0 | 1.0 |
Walking Hike
Not a runner? Try this walking treadmill workout that will ensure you feel the burn.
| Time | Speed | Incline |
|---|---|---|
| 0:00–5:00 | 3.0 | 2.0 |
| 5:00–8:00 | 3.5 | 4.0 |
| 8:00–11:00 | 4.0 | 5.0 |
| 11:00–16:00 | 4.5 | 8.0 |
| 16:00–21:00 | 4.0 | 10.0 |
| 21:00–26:00 | 4.5 | 8.0 |
| 26:00–31:00 | 4.5 | 10.0 |
| 31:00–34:00 | 4.0 | 8.0 |
| 34:00–37:00 | 3.5 | 10.0 |
| 37:00–40:00 | 3.5 | 5.0 |
| 40:00–45:00 | 3.0 | 2.0 |
Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
There may be no magic pill for weight loss, but dietician Julie Upton, MS, RD, of Appetite For Health, stays on top of the science behind taming your appetite naturally. Here, she deciphers recent research and shares six foods that will keep your appetite in check.
Feel like you need some help with hunger management? You're not alone. Most of my clients who struggle with weight loss or maintenance also struggle with hunger. Of course, it's no coincidence - it's hard to walk around feeling famished, particularly when you're faced with the temptation of high-calorie treats everywhere you turn. No wonder willpower wilts!
Related: Eat These 6 Everyday Foods to Burn More Calories
The good news is that several new studies have identified compounds in certain foods that trigger the release of hormones in the stomach that help you feel full and neurotransmitters in the brain that suppress appetite and reduce cravings. Eating more of these foods can help keep your hunger in check, even as you cut calories to peel off pounds. It's a weight-loss win-win!
Image Source: POPSUGAR Photography / Nicole PerryApples
An apple a day may keep extra pounds away, according to research that shows this fruit contains filling soluble fiber as well as ursolic acid, a natural compound that has been found to boost fat burning and which may promote lean muscle mass. In one study, researchers from the University of Iowa note that animals given ursolic acid supplements increased their muscle mass and energy expenditure (or calorie burn). And a study that was done on people and published in the journal Appetite shows that women who added three small apples (total calorie cost: 200) to their diet per day lost a little more than two pounds in 10 weeks - more than dieters who did not include the fruit in their diet.
Related: Apple Cinnamon Quinoa Bake: Guaranteed to Keep You Full Until Lunch
A medium apple has 95 calories and 6 grams of fiber; a small apple has 75 calories and 3.5 grams of fiber. Be sure to eat the whole apple, as the ursolic acid as well as beneficial antioxidants are concentrated in the skin.
Beans (. . . and peas, lentils, and chickpeas)
Beans, peas, lentils, and chickpeas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein; and have a low glycemic index to keep blood sugar and carbohydrate cravings in check. A recent meta-analysis published in the journal Obesity indicates that people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller than those who didn't eat these fiber-filled foods. Another study, published recently in the Journal of Human Nutrition and Dietetics, reports that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while simultaneously improving their blood cholesterol levels.
Image Source: POPSUGAR Photography / Jae PayneEggs
Here's some egg-citing news: eating a breakfast that's rich in protein (20 to 30 grams) suppresses ghrelin, a hormone that stimulates your appetite, while elevating peptide YY and GLP-1, two hormones that enhance satiety, according to research. One study in the European Journal of Clinical Nutrition suggests that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day. In fact, studies have found that an egg breakfast may help control hunger for a full 24 hours. (To keep blood cholesterol in check, you can enjoy one egg yolk per day and use egg whites for the additional protein they provide.)
Related: How Eggs Help With Weight Loss
Greek Yogurt
Need a reason to go Greek? A landmark study, published in Nutrition, Metabolism & Cardiovascular Diseases, reports that among more than 8,500 European adults, those who enjoyed a serving or more of European-style yogurt every day (either low fat or full fat, but with less added sugars compared to US varieties) were 20 percent less likely to become overweight and 38 percent less likely to become obese during the six-year follow-up compared to those who ate less than two servings of yogurt each week. How could thick and creamy Greek yogurt whittle your middle? The researchers believe that the protein, calcium, and probiotics may all play a role.
Plain Greek yogurt is your best bet because it's strained to lose the watery whey and some of the natural sugars. It has roughly twice the protein as traditional yogurt (a cup of plain Greek yogurt packs 24 grams of protein, as much as four large eggs) and half the sugar (with only about eight to nine grams of natural dairy sugars and no added sugar).
Mangos
Mangos are not only delicious, but they're also diet-friendly. A study in The Journal of Nutrition and Food Sciences suggests that mango-eaters weighed less and had better diets than those who missed out on mangoes. This stone fruit contains many bioactive ingredients, including mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels. Research published in the British Journal of Nutrition reports that mango added to the diets of rodents prevented weight gain and improved blood sugar and insulin levels when the animals were fed a high-fat diet to promote weight gain.
A cup of sliced mango has just 100 calories and 3 grams of filling fiber. Say, mmm, mango!
Pistachios (. . . and other nuts)
Go ahead, get a little nutty! Despite being high in calories (160 to 170 calories per ounce), nuts can be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren't fully absorbed by the body, and nuts provide a modest boost to your metabolism, according to research.
In-shell pistachios provide a unique advantage for waistline-watchers. A preliminary study from Eastern Illinois University suggests that people who snacked on in-shell pistachios consumed 41 percent fewer calories than those who ate shelled pistachios. The authors say the empty shells might be a helpful visual cue about how much has been eaten, thereby encouraging you to eat less.
A Simple Way to Get More Out of Your Push-Up
The push-up. It's a classic calisthenic exercise with so many benefits! It works your arms, chest, and core like no other bodyweight move. And working your pecs, the muscle directly under your breasts, gives the area a bit of lift. And who doesn't want to fight effects of gravity? You can change your hand positions to focus the work on different muscles, but if you want to truly challenge your pecs, try elevating your feet.
Related: 12 Ways to Push Your Push-Ups
I like to put my feet on a bench, or sturdy chair, that puts my shoulders and hips in one line, perpendicular to the floor. The higher your feet, the harder the push-up.
- Start in a plank position with your feet on a weight bench, park bench, or sturdy chair. Your hands should be directly under your shoulders.
- Pull your abs in and squeeze your glutes to stabilize your core. Inhale and bend your elbows to lower your head toward the floor; exhale, pulling navel to the spine, and straighten your arms, returning to plank.
- For an even more intense challenge, place your feet on an exercise ball. The instability of the ball will challenge your core even more.
Related: The Intense Push-Up Variation That'll Change the Way Your Abs Look
This variation is challenging, but push yourself to try to do as many elevated push-ups in a set as you do with your feet flat on the floor. But in pushing yourself, do not sacrifice your form. If you start sagging in your low back, take a break.
Related: This Push-Up Challenge Will Make You Insanely Stronger in 30 Days
Your Weight-Loss Prescription: Make One of These For Breakfast
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.
"I Definitely Didn't Miss My Calling" Says Serena Williams of Her Kickass Tennis Career
When Harper's Bazaar announced its 2015 list of Daring Women, it came as no surprise that tennis star, fashion designer, and all-around badass Serena Williams was a top choice. With Olympic gold medals and several US Open trophies under her belt, 34-year-old Williams has completely redefined tennis - many pro players retire by 30 and definitely aren't winning world titles past that age. Williams has a refreshing take on athletics, womanhood, and the sort of "daring" for which she is being honored by the fashion publication.
Citing her sister, Venus, and UFC fighter Ronda Rousey as other "daring" women in sports, Williams opened up to the magazine about her own career and role models. Read some of our favorite snippets below, then check out the full interview when the November issue hits newsstands later this month.
On what the word "daring" means to her: "Daring to me is taking a chance but not doing it blindly. A very calculated change. Think of amazing women like Sheryl Sandberg and Oprah Winfrey - they're daring, but they're not jumping off a building without a parachute, you know?"
On turning her passion into an inspirational career: "Some people are born to do certain things, and I think I was born to do tennis. I definitely didn't miss my calling!"
You Won't Believe How Much This 94-Year-Old Woman Can Lift!
If you think you're too old to start power lifting, look to 94-year-old Edith Traina for the inspiration you need. This strong Florida woman is a champion power lifter who started training at the ripe age of 91! Edith trains three times a week and has taken part in more than a dozen competitions. While she can currently lift 135 pounds, Edith has an even bigger goal in mind. "I'm looking forward to doing at least 200 pounds by the time I'm 100 so I can celebrate my centennial," she told Fox13 Tampa. Check out Edith's big lift, so you can head to the weight room with a little extra enthusiasm and confidence.
20 Creative Quinoa Dishes You Won't Get Sick Of
There's lots to love about quinoa: it's full of fiber, protein, and folate as well as other vitamins and minerals and is incredibly easy to make. It also works with any meal - breakfast, lunch, dinner, and even dessert! But in case you feel like your quinoa rotation is getting stale, we've got recipes that'll make you fall back in love with the grain. Whether you're looking for a grab-and-go breakfast or a dinner that doubles as lunch the next day, keep reading for 20 of our favorite quinoa recipes!
- Additional reporting by Michele Foley
lundi 19 octobre 2015
Do These 4 Things Before Bed to Lose Weight Tomorrow
While losing weight isn't something that happens overnight, doing some prep work the night before can make all the difference when you step on the scale. If slimming down and becoming healthier are two goals at the top of your priority list, here are four must dos to make part of your weeknight routine.
If You Eat Greek Yogurt, Read This
Need a quick breakfast, protein-packed post-workout snack, or a sweet treat after dinner? Greek yogurt has your back, but with so many brands on the shelves, how do you know which one to choose? See how popular brands stack up, so you can pick the one that meets your nutritional needs best.
| 5.3 oz. Yogurt | Calories | Total Fat (g) | Chol. (mg) | Carbs (g) | Sugars (g) | Protein (g) | Calcium (%) |
|---|---|---|---|---|---|---|---|
| Chobani Nonfat Plain | 90 | 0 | 0 | 7 | 4 | 15 | 15 |
| Chobani Nonfat Vanilla | 120 | 0 | 5 | 16 | 13 | 13 | 15 |
| Chobani Low-Fat Mixed Berry | 150 | 2.5 | 15 | 19 | 16 | 12 | 15 |
| Fage Total 0% Plain (6 oz.) | 100 | 0 | 10 | 7 | 7 | 18 | 20 |
| Fage Total 2% (7 oz.) | 150 | 0 | 0 | 20 | 18 | 15 | 15 |
| Fage Total 0% Split Cup Strawberry | 120 | 4 | 20 | 8 | 8 | 20 | 20 |
| Dannon Oikos Nonfat Plain | 80 | 0 | 10 | 6 | 6 | 15 | 15 |
| Dannon Oikos Nonfat Vanilla | 120 | 0 | 5 | 19 | 18 | 12 | 15 |
| Dannon Oikos Nonfat Strawberry | 120 | 0 | 5 | 19 | 18 | 12 | 15 |
| Dannon Oikos Triple Zero Vanilla | 120 | 0 | <5 | 15 | 7 | 15 | 15 |
| Stonyfield Organic 0% Fat Plain | 80 | 0 | <5 | 6 | 6 | 15 | 20 |
| Stonyfield Organic 0% Fat Vanilla | 130 | 0 | <5 | 20 | 19 | 12 | 15 |
| Stonyfield Organic 0% Fat Strawberry (5.3 oz.) | 130 | 0 | 10 | 19 | 18 | 11 | 15 |
| Yoplait Vanilla | 140 | 0 | <5 | 22 | 18 | 11 | 10 |
| Yoplait Strawberry | 140 | 0 | <5 | 22 | 18 | 11 | 10 |
| Wallaby 0% Fat Plain (6 oz.) | 100 | 0 | 5 | 6 | 4 | 17 | 20 |
| Wallaby 0% Fat Lemon | 120 | 0 | 5 | 18 | 15 | 12 | 15 |
| Wallaby 0% Fat Mixed Berries | 120 | 0 | 5 | 17 | 15 | 12 | 15 |
Disney's New Snack Line Won't Let Allergies Get in the Way of a Magical Trip to Its Parks
Anybody with dietary restrictions knows the struggle of finding appropriate snacks while out and about, especially during vacations and special events. But you can add your next Disney vacation experience (including theme parks and the Disney Cruise Line) to the list of times when you won't have that issue - thanks to the brand's new Snacks With Character line, you can enjoy gluten- and nut-free food options without ever feeling left out of the fun.
"We listened to guests who said they wanted options when it comes to snacks at Disney Parks," reports the Disney Parks Blog of the new launch. "The Snacks With Character line was developed in collaboration with Merchandise Product Development, Food and Beverage Health and Wellness, Disney Design Group, and various suppliers in this field. We hope guests will enjoy these new tasty treats that are fun to share."
Including yummy options ranging from chocolate chip cookies to seed and fruit mix, the Snacks With Character were developed in partnership with leading specialty food brands like Enjoy Life Foods and Way Better Snacks. Needless to say, we've got high hopes! So next time you visit Disneyland, Disney World, Aulani Resort, or a Disney Cruise ship, check out various merchandise locations to taste these allergy-friendly options - they're sure to make your experience extramagical.
200+ Healthy Recipes For Every Meal of the Day
It's tough staying healthy when you're eating the same boring bowl of oatmeal or lifeless salad day after day. Add a little much-needed pizzazz to your meals with one of these exciting, good-for-you recipes. Whether you're Paleo, gluten-free, vegan, or eat everything under the sun, we've got a recipe for you. Browse through them all or click the link below to skip ahead.
- Additional reporting by Michele Foley, Lizzie Fuhr, and Leta Shy
You've Never Laughed This Hard About Thigh Gaps Before
Meet Luisa Omielan and remember her name, because when you're feeling down about your jeans feeling a little snug or inhaling that entire batch of brownies you just baked, you'll want to watch this video over and over again. This London comedian preaching the truth about body image, Beyoncé, and thigh gaps is all too real - you'll totally relate. And the end is the absolute best part! Just note that there's a little language that's NSFW.
Oprah Gives Weight Watchers a Major Stamp of Approval
Oprah Winfrey has always been a poster child for living your best life and has publicly shared her own path to living healthier and losing weight. So it's no surprise that she'd team up with Weight Watchers. In fact, the billionaire believes so much in the company's mission that she is now the proud owner of 10 percent of Weight Watchers International, the company announced today.
"Weight Watchers has given me the tools to begin to make the lasting shift that I and so many of us who are struggling with weight have longed for. I believe in the program so much I decided to invest in the company and partner in its evolution," Oprah explained. She joins other celebrities like Jessica Simpson and Jennifer Hudson who have become proud spokespeople for the brand often rated as one of the most effective diets around. Weight Watchers also announced that it's expanding its brand to not only be about weight loss but to emphasize living a healthier and happier life - that's like the definition of Oprah!
Oprah bought her shares at $6.79 for a total investment of $43.2 million and is also joining the board and becoming an advisor to the company as well; CEO Jim Chambers believes it's clear that her mission resonates well with people. Her ability to connect and inspire will complement the company's "powerful community, extraordinary coaches, and proven approach," he said. We're sure that Oprah's stamp of approval will help encourage more people to find success on their weight-loss journeys.
How Long It Takes to Burn Off Your Favorite Fun-Size Treat
Those bags of Halloween treats don't have to taunt you; sweat off a few fun-size indulgences on your next workout. Check out just how many of your favorite fun-size candies you're burning off at your next workout!
All calorie counts are based on a 130-pound woman.
| To Burn Off . . . | You Need to Do . . . |
|---|---|
| Charleston Chew (30 calories) | 10 minutes of leisurely walking (2.5 mph) |
| Nestle's Crunch or York Peppermint Patty (60 calories each) | 25 minutes of yoga |
| 3 Musketeers (63 calories) | 26 minutes of Pilates |
| Hershey's milk chocolate bar (67 calories) | 15 minutes of dancing |
| Kit Kat (70 calories) | 10 minutes of rowing (moderate effort) |
| Regular M&M's (67 calories) | 9 minutes of jumping jacks |
| Heath bar (77 calories) | 12 minutes of aerobics |
| Milky Way, Mounds, Snickers, or Twix (80 calories each) | 9 minutes on the elliptical |
| Butterfinger or Baby Ruth (85 calories each) | 10 minutes of Zumba |
| Peanut M&M's or Mr. Goodbar (90 calories each) | 13 minutes of hiking |
| 100 Grand (95 calories) | 10 minutes of kickboxing |
| Take 5 (100 calories) | 17 minutes of leisurely bike riding (10-12 mph) |
| Reese's Peanut Butter Cup (110 calories) | 7 minutes of jogging (10-minute-mile pace) |
7 Healthy Recipes That Make the Most of Hard-Boiled Eggs
Eggs are one of those budget-friendly staples that deserve a home in every healthy kitchen. High in protein and a proven weight-loss aid, they're tasty scrambled, baked, or folded into an omelet, but hard-boiling is one preparation that couldn't be easier. Boil a batch on Sunday for an easy-to-grab, quick source of digestible protein that you can add to nearly any meal. Here are a few fresh ideas to help you make the most of this cheap and delicious superfood.
Today's Better-Butt Challenge Workout: Boost Your Backside With Weights
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.
This quick and effective workout will build butt muscle while working your entire body. Adding dumbbells means extra work for your glutes, and that extra work is what builds the muscle. Grab a pair of dumbbells, between five and 15 pounds.
Directions: After warming up with five minutes of light cardio, do each three-move circuit twice. End with three minutes of stretching to cool down.
Week one, day one: eight reps of each exercise
Week two, day eight: 10 reps of each exercise
Week three, day 15: 12 reps of each exercise
This workout is around 25 minutes long, including warmup and cooldown.
25 Classic Comfort Foods Lightened Up
Breakfast pastries, creamy soups, pizza, and apple pie are just a few of the nostalgic, comforting foods we tend to crave when the weather is chilly. Even when nutritional value is on your mind, these 25 healthy twists on decadent recipes prove that it is totally possible to please your palate and satiate comfort-food cravings at the same time.
Source: Lizzie Fuhr, Michele Foley, Leta Shy, Jenny Sugar
dimanche 18 octobre 2015
Cool Down, Stretch Out: The Postrun Yoga Sequence You Need
After a tough run, this yoga sequence is the perfect way to cool down. By targeting the legs, lower back, and hips, these poses stretch all the areas that need special attention after running. And since the muscles are already warmed up, it's the primetime to work on extending flexibility.
The Do-Anywhere Bodyweight Workouts You Need to Know
Lack of a gym membership is no longer an excuse for skipping workouts. Instead of relying on equipment, let your body be the gym. These 13 bodyweight workouts are effective, easy to follow, and plenty of fun! You can do these in the comfort of your living room!
Get a Glimpse Into Snooki's Lifestyle Turnaround - Her Workout Is Tougher Than You Think
You may remember Nicole "Snooki" Polizzi from MTV gem Jersey Shore, but probably not in the same way she is today. The little "meatball" swapped out her signature leopard print, slippers, and a giant hair pouf for activewear and a headband and has made a total lifestyle turnaround since the fist-pumping era. "My life is crazy, so I try to hit the gym as much as possible. No more Jersey Shore days anymore," she said in the Women's Health video above. The video features Nicole and her trainer demonstrating full-body-working moves, and you'll be surprised at how intense her workout is. Not to mention how amazing she looks - especially as a mother of two! Her trainer notes how Nicole worked her way up to her current fitness level, "I was 50 pounds overweight [when I started working out]. I couldn't even lift a five-pound dumbbell." Clearly, Nicole's living by the famed "gym, tan, laundry" mantra - with more emphasis on the gym part - more than ever.
Nicole discusses her physical and lifestyle transformation in her fifth and newest book, Strong Is the New Sexy, which has just been released. The memoir details how the reality-star-turned-retail-mogul put her party days behind for a better and healthier life as a wife and mother.
Who would have guessed while watching Snooki's wild nights on screen that we'd be inspired by her six years later? Her positive turn despite the brutal criticism she continues to face is impressive, and we warmly welcome this new-and-improved Nicole. You go, girl!
Rock the Elliptical With This 1-Hour Workout
The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you're willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles, and hold on tight to the bar in front of you.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 3 | 130 | Warmup |
| 03:00-5:00 | 6 | 140 | |
| 05:00-08:00 | 7 | 140-150 | |
| 08:00-09:00 | 8 | 190-200 | Sprint |
| 09:00-12:00 | 6 | 150-160 | |
| 12:00-13:00 | 8 | 190-200 | Sprint |
| 13:00-16:00 | 6 | 140-150 | |
| 16:00-17:00 | 8 | 190-200 | Sprint |
| 17:00-20:00 | 5 | 140-150 | |
| 20:00-21:00 | 6 | 190-200 | Sprint |
| 21:00-24:00 | 7 | 150-160 | |
| 24:00-25:00 | 5 | 190 | Sprint |
| 25:00-28:00 | 6 | 150 | |
| 28:00-31:00 | 7 | 160-170 | |
| 31:00-32:00 | 8 | 190-200 | Sprint |
| 32:00-35:00 | 6 | 160-170 | |
| 35:00-38:00 | 7 | 140-150 | |
| 38:00-39:00 | 8 | 190-200 | Sprint |
| 39:00-42:00 | 6 | 150-160 | |
| 42:00-43:00 | 7 | 190-200 | Sprint |
| 43:00-46:00 | 6 | 140-150 | |
| 46:00-47:00 | 8 | 190-200 | Sprint |
| 47:00-50:00 | 6 | 140-150 | |
| 50:00-51:00 | 7 | 190-200 | Sprint |
| 51:00-54:00 | 5 | 150-160 | |
| 54:00-55:00 | 8 | 190 | Sprint |
| 55:00-60:00 | 4 | 130-140 | Cooldown |
*SPM = Strides per minute
Incline = 20 percent
Click here for a printable version of this workout to keep handy at the gym.
Guilt-Free Comfort: 14 Fall-Friendly Pasta Recipes
While pasta certainly isn't an everyday food, anyone looking for a little comfort during the colder months will find that these lightened-up pasta dishes hit the spot. You'll be glad to know most of these options weigh in well under 400 calories per serving.
Healthy Women 101: How to Handle Yeast Infections
Every woman has a small number of healthy yeast cells in her vagina, but when there's an overgrowth of these, it's likely that she's experiencing a yeast infection. With symptoms like unusual discharge, pain, or irritation, a yeast infection may be a big bother, but the issue is very common, relatively easy to treat, and may be preventable if you take the right measures.
Stay dry: Wearing wet bathing suits or staying in sweaty workout clothing is not a good idea, since excess moisture causes yeast (candida) to flourish. Always have a change of underwear when possible; this is especially important if you've been in a hot tub, lake, or river, since bacteria flourishes in these environments.
Don't douche: It may seem like douching would help the cause, but it's just not the case. The process flushes out the good bacteria that keep your pH in balance.
Related: What You Need to Know Before Quitting the Pill
Learn about lube: All personal lubricants are not created equally. If you're prone to yeast infections, then stay away from glycerin-based choices. Yeast thrives on sugar, and since glycerin is a sugar-based liquid, you're better off choosing a different option.
Pick up probiotics: Eating yogurt with active cultures provides excellent protection from yeast infections. If you're not a fan, then take probiotic supplements instead. Going for a diet that's low in sugar will also keep the yeast beast at bay.
Related: 10 Facts You Didn't Know About Vaginas
Clean up your diet: Candidiasis is by far the most common type of yeast infection. While it hasn't been proven that a full-blown candida cleanse diet clears up infections, many in the holistic health community believe that cutting out sugar, white flour, yeast, and cheese can drastically clear up major candida overgrowth issues. For those suffering from consistent yeast infections, cleaning up your diet might be something to consider.
Slow down: According to the US Department of Health and Human Services Office on Women's Health, even stress and lack of sleep can cause yeast infections - just another reason to slow down, take time to relax, and get at least seven hours of sleep every night.
When you're dealing with a yeast infection, don't let it go untreated or expect it to clear up on its own. As soon as you've identified your symptoms, you'll want to treat it right away. Otherwise, you could be dealing with a far more gnarly situation later.
- Go to the doctor: If you're not sure that you're working with a yeast infection, then head to your doctor as soon as possible. Your doctor will be able confirm the issue and prescribe antibiotics to clear things up ASAP.
- Go over-the-counter: When heading to the doctor is not an option, there are a few messier over-the-counter treatments available. Most likely you'll choose a vaginal antifungal cream that comes with an applicator so you can measure the right dose. Follow the instructions very carefully, and be sure to finish your entire treatment.
Sculpt Your Lower Body Without the Inner-Thigh Machine
Don't waste precious time squeezing your legs together on the boring adductor machine. Instead, opt for these three effective exercises that require no equipment whatsoever.
Carrie Underwood Shares Wellness Tips and How She Dealt With Her Postpartum Weight
With a 10-month-old son, an upcoming album, and an activewear line, it seems as though Carrie Underwood can do it all. We know what it takes to get that rocking figure and clearly, her postbaby body tells all. At 32, Carrie takes serious care of herself, whether it's finishing up Tabata paired with a three-mile run or squeezing in a workout at the playground. So it's no wonder she's the covergirl of Shape magazine's November issue, to hit newsstands on Oct. 20. Read on for quotes from the country superstar on flat belly-tips, postpartum weight, and more.
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