Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
dimanche 25 octobre 2015
Why Olympic Skier Gus Kenworthy's Coming-Out Story Could Change Sports Forever
Twenty-four-year-old Gus Kenworthy is known for a number of things - most notably, his impressive track record as an Olympic slopestyle skier and for rescuing stray puppies while representing the USA during the 2014 Olympics. But after coming out as gay in an ESPN interview on Thursday, Kenworthy will also be recognized as one of the few professional athletes who chooses to live openly and authentically despite pressures within the sports industry.
In his emotional interview with the sports publication, Kenworthy revealed how the lack of acceptance in pro athletics (especially action sports) led him to hide the truth - and even contemplate suicide when he became depressed about keeping such a large secret. "They say it's a community of individuals and everyone is doing their own thing and it's not a team sport, so you get to be yourself," the Association of Freeskiing Professionals champion told ESPN. "But you don't really."
After years of covering up his sexuality, Kenworthy's decision to come out is already changing the sports world . . . in a good way. Now an openly gay athlete - and one of the best athletes in his sport, period - the skier is inspiring acceptance and openness within the world of athletics. In an Instagram post following his interview, Kenworthy wrote, "I hope to be that person [to look up to] for a younger generation, to model honesty and transparency and to show people that there's nothing cooler than being yourself and embracing the things that make you unique."
We hope that his openness will continue to change the athletics industry for the better and into a place where all are welcome. After all, shouldn't sports fans be more concerned about an athlete's performance, not who they love? In both cases, Kenworthy is doing an incredible job. "I want to be the guy who comes out, wins sh*t and is like, I'm taking names," he told ESPN, and we can't wait to see him do it. Check out the video below to hear Kenworthy's insights about being a gay athlete, and read the full ESPN magazine interview when the November issue hits newsstands.
Get the Arm Definition You're Looking For - No Equipment Required
A weight-training routine is a great idea for anyone looking to tone up (or lose weight), but there are plenty of effective moves you can do anywhere with absolutely no equipment or gym membership required. Add these bodyweight moves to work your biceps, triceps, and deltoids - and there's an added bonus: many of these exercises work much more than your arms. Start with 10 to 15 reps for each exercise, adding extra sets as you become stronger.
The 10-Minute Ab-Sculpting Workout You've Been Waiting For
This short 10-minute workout will leave you breathless with your abs burning - two things we love from a short sweat session! It's full of killer combination moves that strengthen your abs from all angles while getting your heart rate up to torch calories. Celeb trainer Idalis Velazquez keeps you moving and inspired for the entire workout! Grab a five-pound dumbbell, press play, and get ready to work.
What I Do on Sunday to Stay Healthy All Week Long
Image Source: ShopStyle Photography
I've always had the intention to make Sundays about my health and well-being, but until recently, I loaded up the rest of the weekend with plans, leaving me wiped me out. I spent Sunday recuperating. I'll admit it: sometimes I still have a little too much fun on Saturday night, and I'll only make my way down half of this checklist, but when I accomplish all of these tasks, I feel happy, healthy, and in control all week long.
Go to the farmers market: I'm very spoiled to live within (very close) walking distance of an awesome farmers market. I kick off my Sunday morning checking out the stands and getting inspired by whatever's looking fresh and available. This is where the majority of my healthy meal planning takes place, since I tend to keep lunch and dinner very simple at home during the week.
Supplement at the grocer: I head to the farmers market first since it's local, fresh, and surprisingly cheaper. From there, I make a quick pit stop at the grocery store to supplement whatever else I'll need for the week. Typically, this is just meat and whatever pantry staples I've run out of the week prior. This is a place I head to with a list, so I don't cave to all the tempting junk on the checkout line.
Prep produce and one grain: Once I'm home with all my goods, I head to the kitchen to start prepping for the week. My roommate and I make a big batch of one grain (typically quinoa) that's ready to toss into quick salads and serve alongside veggies and protein all week long. This was a game-changing step for me to make healthy eating easy and help me steer clear of quick takeout every night.
Pack my lunch: When I layer my ingredients and prep a homemade lunch, I always know exactly what I'm getting, so I can make sure it supports my needs at work. This helps me maintain my weight through portion control and saves me a ton of money come Friday afternoon. I also find that when I bring a homemade lunch to work on Monday, I'm much more likely to follow suit all week.
Image Source: POPSUGAR Photography / Maria Del Rio
Schedule my workouts: Even with the best intentions of working out, life gets in the way all week long. It's only when I've planned morning workouts in advance that I'm able to balance my workload and social calendar. I sit down, look at class schedules, and hit up friends to figure out where I'll be working out when. I sign up and pay for class in advance whenever possible to make sure I actually go.
Nest and chill: Chilling out is not heading to a biergarten with friends or making a huge dinner at a friend's house where I know the wine will be flowing. Sunday afternoon and early evening are all about turning on some records, lighting a candle or four, cleaning up my house, taking time to read outside, or tossing in a load of laundry. My week is crazy and I like it that way, but practicing major self-care on Sunday night ensures I feel balanced all week long. This is a nonnegotiable for me.
Get to bed early: During the week, I don't always get to bed as early as I'd like, but Sunday is one night I can make sure it happens. I turn off electronics, get my phone and computer out of grabbing range, and unwind with whatever book has been staring me down on my bedside table. I make a point to get to bed before midnight, so I can tackle the week with as much energy and enthusiasm as possible.
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- 3 Drinks to Skip and 3 to Drink Before Bedtime
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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
Large Study Confirms This Worrisome Link Between Alcohol and Breast Cancer
It's true that alcohol in moderation can be good for your health, but weighing the pros and cons of your daily glass of wine is always a good idea. A new, large European study reinforces this idea by confirming that every glass of alcohol you drink increases your risk of breast cancer.
Related: Foods That Prevent Breast Cancer
In the study, published in the International Journal of Cancer, researchers followed the habits of more than 334,000 women aged 35 to 70 for 11 years and found that alcohol consumption was a determining risk factor for developing breast cancer. In fact, they calculate that while drinking a glass a day increases the risk by one percent, drinking two glasses of wine or beer a day increases your risk of breast cancer by four percent. In other words, with each drink, you're quadrupling your risk of breast cancer. The scientists also found that long-term exposure to alcohol was also a risk factor, meaning that the longer you've been an alcohol drinker, the higher your risk of developing breast cancer.
Limiting alcohol intake has long been recommended by health organizations as a way to prevent diseases like cancer - in fact, one study from 2007 found that drinking three glasses of any type of alcohol a day increases your risk of breast cancer by 30 percent - but this large study is just one more big confirmation that habits like alcohol intake can have a direct and lasting impact on your health. Read more of our tips on how women of any age can reduce their risk of breast cancer here.
Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches
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. Welcome to Day 21!
You deserve major congrats - you've made through to the end of our 21-Day Better-Butt Challenge! To celebrate, we're giving you (and your backside) some much-needed attention. These five stretches only require a few minutes of your time. So grab your mat, give your glutes some love, and take time to celebrate your new shapelier, perkier butt.
This Video About the Absurdity of the Paleo Diet Is Hilariously on Point
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
Follow These 11 Steps to Reach Your Goal Weight
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
- Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
- Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
- Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
- Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:
7 a.m. - Breakfast
9:30 a.m. - Snack
12:30 p.m. - Lunch
3:30 p.m. - Snack
6:30 p.m. - Dinner
Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.
Related: An Hour After Breakfast, You're Hungry - What Gives?!
- What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
- Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
- Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
- Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
- Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
- Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
- Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."
Related: The Simple Tip That Can Help You Lose Weight (and Always Feel Satisfied)
samedi 24 octobre 2015
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!
Lose Weight By Noshing on These High-Fiber Snacks
Woman need between 25 and 30 grams of fiber each day, and sorry to say, but that morning bowl of cereal probably isn't enough. So here are some high-fiber, low-cal snacks you can nosh on to make sure you're getting your fiber fill for the day.
- 1 large apple (with skin): 120 calories, 5.5 grams fiber
- 1 cup fresh raspberries: 32 calories, 8 grams fiber
- 3 large figs: 142 calories, 5.6 grams fiber
- 1 cup blackberries: 62 calories, 7.6 grams fiber
- 2 large kiwis: 46 calories, 4.1 grams fiber
- 20 baby carrots: 70 calories, 3.6 grams fiber
- 1 large orange: 86 calories, 4.4 grams fiber
- 1 slice Pepperidge Farm Whole Grain Bread with 1 tablespoon Sabra Hummus: 135 calories, 4.5 grams fiber
- 1 large pear (with skin): 133 calories, 7.1 grams fiber
- 1/4 cup dried blueberries: 150 calories, 5 grams fiber
Related: 14 Fresh and Fruity Fiber-Filled Smoothies
Gluten-Free? These Halloween Candies Are Totally Safe
Holidays can be a real drag if you have dietary restrictions, and with Halloween being all about the candy, it can be downright scary. But there's good news for those avoiding gluten: although you'll have to steer clear of homemade mummy-shaped cakes and brownies decorated adorably with spiderwebs, most candy bars and hard candies get the green light - just stay away from Twizzlers, because they surprisingly do contain gluten! Now, we're not saying to go crazy with the candies, but when a majority of "fun size" bars are only 100 calories, a little indulging might be necessary.
First things first. Always read the label on your candy before consuming. Unless labeled "gluten-free," candy may contain traces of gluten, be produced in a facility that also processes products with wheat, or be made on equipment that is shared with products that are not gluten-free. Also note that a product labeled as gluten-free in one country may not be gluten-free where you live. For instance, Smarties in the US are g-free, whereas Smarties in Canada are not. Another reason to read the label? Companies are constantly changing the ingredients they put in products, so always double check just to be sure. When in doubt, you can call the 1-800 number located on the packaging to speak with a customer service representative to find out for sure if it's free of gluten.
Here's a list of popular candy that is currently gluten-free:
Chocolate
- Almond Joy
- Baby Ruth
- Bit-O-Honey
- Butterfinger (original flavor only)
- Charleston Chew
- Goobers
- Heath Bar
- Hershey's Milk Chocolate Bar (1.55 oz. only)
- Hershey's Milk Chocolate With Almonds Bar (1.55 oz. only)
- Hershey's Special Dark Chocolate With Almonds Bar
- Hershey's Special Dark Chocolate With Toffee and Almonds Bar
- Hershey's Kisses
- Hershey's Nuggets
- Oh Henry!
- Junior Mints
- Milk Duds
- Mounds Bar
- Payday
- Raisinets
- Rolos (all except Rolo Minis)
- Reese's Peanut Butter Cup (all except Reese's Peanut Butter Cup Unwrapped Minis and seasonal shaped items)
- Reese's Pieces
- Skor Toffee Bar
- Tootsie Roll
- York Peppermint Pattie (all except York Pieces Candy, York Minis, and York Shapes)
Related: DIY Gluten-Free Almond Joy Couldn't Be Easier to Make
Candy
- Charms Blow Pops
- Dots
- Haribo Gold-Bears (not Juicy variety)
- Jelly Belly Jelly Beans
- Laffy Taffy
- Mike and Ike Original Fruits
- Hot Tamales Fierce Cinnamon
- Pixy Stix
- Red Hots
- Skittles
- Smarties (in the US)
- Starburst
- Sugar Babies
- Sugar Daddy
- Tootsie Pops
- Wonka Lik-M-Aid Fun Dip
If you're wondering about M&M's, Snickers, Twix, 3 Musketeers, and Milky Way, the company that makes these products, Mars, urges consumers to read the labels directly on the package for allergy information.
- Additional reporting by Heather Dale
Related: 5-Ingredient, Gluten-Free Peanut Butter Cookies
32 Vegan Lunches You Can Take to Work
Whether you follow the "vegan before 6 p.m." routine, you're taking a Beyoncé-like vegan challenge, or you're animal free through and through, it seems like more and more of us have tried a vegan diet. While going vegan may take a bit more thought and effort than an unrestricted diet, with a little preplanning - like checking ingredients in store-bought breads and stocking up on vegan pantry essentials - you can still enjoy delicious, exciting meals no matter what time of day. To start your workweek, we've found 32 tasty and creative vegan lunches that are perfect for brown-bagging to work. Click through for the recipes!
When Your WOD Doesn't Go as Planned
If you've ever done a WOD (Workout of the Day), these #CrossFitFails may be all too familiar. Beware: they might make you never want to take a CrossFit class again - or ever!
Related: What to Expect at Your First CrossFit Workout
25 Hot Dudes Who Love Yoga
There's nothing better than meeting a handsome man who loves yoga - and a little eye candy during a tough practice never hurts! If you're not sure about hitting up your local studio tonight, check these 25 impressive Instagram shots of strong and steamy men breathing deep while holding Handstand, Warrior 2, and much more. Let's just say these guys will encourage you to make moves to class.
A 20-Minute, Calorie-Burning Treadmill Workout
If you only have a short window to spare for a workout, try this challenging 20-minute treadmill routine. Beyond switching up the speed every two minutes, you'll also be changing the incline, which challenges the body to work even harder. Even after this short cardio session, you'll feel light, energized, and ready to power through the rest of your day.
Before you head for your run, be sure to print this workout to bring to the gym with you!
Related: 20-Minute Abs and Arms Blast
Feel Instantly Inspired to Exercise With These Celeb Instagram Pics
Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Ellie Goulding's punching skills to Julianne Hough destroying the Spartan Beast course, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
7 Moves to Burn 400 Calories in 20 Minutes
Kettlebell fans love the heavy, round-shaped weights for a reason - kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try. And do check out this kettlebell tutorial and workout to learn the basics.
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!
60+ Healthy Recipes That Scream Fall
Do you find yourself bookmarking every delicious healthy Fall recipe you see? Now you can have them all in one place. Here are 60 recipes celebrating the flavors of Fall. Browse through them all, or click on the links below to get to your faves.
Moms, If You Feel Like Skipping the Gym, Watch This
Moms, it's important to know that working out is not selfish. Yes, you do it for you, but it may be even more important to do it for your kids. Staying healthy shows your children how essential it is to take time each day to care for yourself, to challenge your fears, to push through your struggles, and to prove to yourself how many amazing things you're capable of when you put your mind to it. This video is an empowering reminder of how much children notice every push-up, squat, and burpee you make time for.
Related: What Moms Have to Deal With When Working Out
Add These to Your Smoothie to Drop Major Pounds
To kick-start your metabolism, eating breakfast is key. It not only fills you up to help prevent mindless snacking on unhealthy noshables, but it also energizes you for calorie-burning workouts. Smoothies are one of the best breakfasts you can have, because you can throw just about anything healthy into your blender, and all you'll taste is the fruit. To maximize your weight-loss potential, add these ingredients to your smoothies.
Related: 5 Reasons Smoothies Help You Drop Pounds Fast
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 in an OYE Swimwear bathing suit 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.
Better-Butt Challenge: A Bodyweight Workout That Challenges Your Backside
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 to our Better-Butt Challenge. Today's workout is all about low maintenance and no fuss. And since it requires absolutely no equipment, you can do it just about anywhere! Not only does each move work to strengthen and tone the butt, but your core and legs will also be challenged.
Directions: After five minutes of light cardio, perform this five-exercise circuit twice (see reps below). Cool down with eight reps each of the two floor exercises, then follow that up with some light stretching.
Week one, day six: eight reps of each exercise
Week two, day 13: 10 reps of each exercise
Week three, day 20: 12 reps of each exercise
Do These 6 Things on Sunday to Lose Weight All Week Long
You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long.
Plan Your Workouts
Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts.
Hit the Hamper
Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need, from your running tights to yoga tops to the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock.
Gather Your Gear
Collect whatever you need to work out - a yoga mat, sneakers, or earbuds - and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag, and put it by the door or in your car so you won't forget it when you leave for the day. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify).
Plan Your Meals and Snacks
Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes. After making out a grocery list to include everything you'll need to whip them up, hit the health food store and stock up for the week. Since produce is best enjoyed within a few days of purchasing, note what fruits and veggies you'll want to pick up halfway through the week.
Make things even easier by prepping in advance: wash, cut, and store veggies to be used in dinner recipes, cut up fruit for smoothies or snacks, and cook up some whole grains and store them in the fridge. Cook some of these make-ahead breakfasts in advance, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals.
Pack It Up
If you'll be away from home during the day, cut down on the temptation to go out to lunch or grab a cookie by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week (two per day) such as Greek yogurt, cheese sticks, and containers of carrots and hummus, or measure out 100-calorie portions of trail mix, whole-grain crackers, or cereal. It'll probably take about an hour to get it all ready, but it'll end up saving you time during the rest of the week.
Hit the Hay
Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night's sleep and wake up refreshed for the week ahead.
vendredi 23 octobre 2015
The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
Related: Health Advice I Wish I Could Have Given to My 20-Year-Old Self
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help keep 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 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 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.
Related: If You Want to Lose Weight From Running, Read This
What to Do All Day Long to Lose Weight Fast
Losing weight isn't about doing one good thing like going for a run or throwing kale in your smoothie - it's made up of a million healthy choices that you make all day long, every day. Don't view this as a burden; view it as a fun challenge! Every hour is an opportunity to do something that can bring you closer to your weight goal. So tomorrow, when you wake up, here's your around-the-clock guide to feeling slimmer by bedtime.
Source: POPSUGAR Photography / Glen Giffen
6 a.m. - Wake up, and sip a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbs and a little protein such as half a banana and a few almonds - eating first thing jump-starts the metabolism. Now go work out! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories throughout the day.
7 a.m. - Do some stretches in the shower. Eat a filling breakfast that includes protein and fiber - at least 10 grams of each. Don't be afraid to fill up on healthy carbs, because enjoying them in the beginning of the day ensures you'll have time to burn them off.
8 a.m. - Make your lunch for later. These lunch-packing tips will help you lose weight.
9 a.m. - Fill your reusable water bottle once you arrive at work. Sip on it throughout the morning, since staying hydrated will prevent hunger pangs.
10 a.m. - Take a break from work to snack on some belly-filling fiber. Keep it under 150 calories like these snacks.
11 a.m. - Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m. - Get moving by going for a walk with a co-worker, bike ride to run an errand, or grab that set of dumbbells under your desk and do these strength-training moves.
Related: Everything You Need to Know to Lose Weight at Lunch
Source: POPSUGAR Photography / Jenny Sugar
1 p.m. - Eat a healthy lunch that you packed from home that includes low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Enjoy it with nature's calorie-free beverage.
2 p.m. - Take that afternoon meeting for a walk. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories.
3 p.m. - Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since indulging a little can prevent overeating later.
4 p.m. - Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m. - Walk or bike home from work. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m. - Make a low-cal dinner filled with veggies, low-fat protein, and whole grains. Here are some vegetarian options under 300 calories. After dinner is made, put away leftovers before sitting down to eat to prevent going back for unnecessary seconds.
7 p.m. - Brush your teeth while doing this two-minute butt-and-leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
Related: What to Do Tonight to Lose Weight Tomorrow
Source: POPSUGAR Photography
8 p.m. - If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m. - Get your workout gear ready for tomorrow morning. Slip into your pj's, and do these yoga poses to encourage sleepiness.
10 p.m. - Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
Related: These 20 Tips Will Have You Asleep in No Time
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.
You've Never Seen Tennis Star Serena Williams Quite Like This
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!"
Health Advice I Wish I Could Have Given to My 20-Year-Old Self
If I met my 20-year-old self, I wouldn't recognize me. I weighed 40 pounds more, and I'm sure at least 10 were divided between my face and my boobs. I was tired all the time, ate Swedish Fish by the bagful, was constantly bloated and gassy, had trouble sleeping, and was so miserable. I knew I could be feeling and looking better, but I just didn't know what to do. Time has been good to me, and once I found yoga, a healthier diet, running, and a healthier attitude, at 38 years old, if time travel was a realistic option, here's the advice I'd share with my younger self.
Dear Me,
I know you're not happy. You wish things were different. Please don't wait 10 years to make a change. You'll probably roll your eyes at me quoting Oprah, but it's time to "live your best life," and here's how:
- Love yourself. Every action and every thought, make it tender and supportive. That fragile, little voice inside is listening intently, being shaped by your every judgment - feel good about what she hears.
- Quit being critical of your body. You spend way too much time nitpicking what you hate and comparing yourself to others - spend that time celebrating the awesomeness that is you. What you look like isn't as important as you think because the size of your jeans is no measure for the size of your heart.
- Trust your instincts. You know in your heart what's good for you (like not going to bed at 3 a.m., or baking on the beach with no sunscreen). Don't be afraid to follow your gut, even if it goes against what other people are doing.
- Stop caring about what other people think. Let hurtful, crushing comments roll off you like water on a duck's back. You don't need anyone's approval to know your value. Choose to spend time with people who lift you up. Negativity is contagious. So is positivity.
- Do things that make you feel beautiful. When you feel strong, confident, and full of life, it shows.
- Don't let insecurities prevent you from trying new things or doing what makes you happy. Looking good in a bathing suit is not a prerequisite for being good at surfing. Whatever you've been itching to try - signing up for that half-marathon, taking snowboard lessons, or traveling an hour away to try flying yoga - if you don't do it now, it may never happen
- Stop eating crap, and so much of it. Living on your own is exciting with no one telling you how to eat. You can have doughnuts for breakfast and ice cream for dinner! But if you don't start eating a balanced diet now, it's going to take years to lose the weight you've piled on.
- Move every single day, and make it a priority. Some days run five miles, some days take a walk. Life looks different from a bike seat or standing at the top of a mountain, and you'll experience things and meet people you never would have met before. If you start now, it'll become a habit. Make sure it's fun so you stick with it.
- Use fitness as therapy. Endorphins are powerful things, and they're a healthy way to boost your mood when you're feeling down or upset - way healthier than polishing off an entire pint of Ben & Jerry's. And bonus points for working out in nature - it amplifies the benefits.
- Take care of yourself every single day. With every bite you eat and every minute you spend, ask yourself, "Is this nourishing my body and soul?"
- Change isn't as scary as you think. It may seem brutally hard at first, but it gets easier, I swear, and it's totally worth it.
- Seek help. No one said you have to go at it alone. A strong support system will get you further than you can go on your own.
- Arm yourself with information. Don't just go by assumptions about how you think you need to lose weight - you waste a lot of time making mistakes and even more effort being unhappy about it. Ask experts so you can start seeing progress and stop feeling frustrated.
- Never stop feeling like you're 20. Don't become too preoccupied with becoming an "adult." Keep that creative and fun energy going strong, because your mental health is equally as important as your physical health.
- Appreciate your changing body and all that it's able to do. If you think you're unhappy with the way your body looks now, just wait until things start descending and expanding as you become older and throughout your two pregnancies (yes, you're a mom, congrats!). Your body will never be perfect, so celebrate its changes and stop wasting time and energy on wishing for what can't be. Love your body for what it brings to your life.
PS: I love you. Even though it may not feel like that right now - it took me a long time to realize that - I love you. I appreciate you for you and all the things you've allowed me to experience and learn. I feel like at almost 40, I'm just getting started with taking life by the horns, so thanks for the beautiful head start.
If You've Struggled With Body-Image Issues, This Is a Must Read
Curvy. Thick. Voluptuous. These are all words I've been hearing people call me for most of my life, and in my younger years, they all felt like an insult every single time.
For as long as I can remember, I've been just a little bit chubby. I was a chubby kid and a thick teenager, and now I'm a curvy woman.
In high school, I was incredibly healthy. I was too busy to eat too much and didn't have any interest in crappy food. I was a year-round cheerleader, so I had practice (which included running, weight-lifting, and tumbling) two hours a day, five days a week, in addition to basketball games, football games, and cheerleading competitions. I was strong, I was in shape, and I was still thick.
After one of my last cheerleading competitions my senior year in high school, a mom of a young girl on a different squad pulled me aside and thanked me. I asked her what she was thanking me for, and she told me I was a role model for her daughter who thought she was too heavy to be a successful cheerleader. She told me that when her daughter saw me out there, tumbling with my squad, she felt like she could grow up to do the same, despite what she weighed. At the time, I didn't know how to take that. At 18, I felt like she was telling me I was the fat cheerleader, and let's be honest, I already felt like I was. But thinking about it now, I realize how amazing it was to show that little girl that you don't have to be skinny to do the things you want to do. I flipped my fat ass over my head better than half the girls in that gym, and that little girl knew it.
Once I left high school and my daily activities shifted away from constant exercise and more toward TiVo and nap time (I was a really lazy college student), I realized I needed to make some serious changes to keep healthy. I started going to the university gym at least five times a week and tried not to eat anything stupid, but nothing worked. I started down a dangerous path that I nearly didn't pull myself out of.
But then I tried a doctor-monitored diet a few years later and lost about 50 pounds, still placing me on the "overweight" side of normal for my height by about five pounds. Maintaining that weight was not even close to manageable. I had a resting energy expenditure test done at the end of the weight-loss journey and found out that I literally have a metabolism slower than that of a middle-aged woman. With no activity, I barely burn a thousand calories a day, which surprised even the nutritionist who did the test for me. We tried the test twice to make sure there were no errors, and nope, I just have a really, really crappy metabolism.
I tried maintaining that weight. I was eating the healthiest (and littlest amount) I've ever eaten in my life, and I was exercising an average of an hour a day, seven days a week. No matter what I did, the weight crept back on. But I didn't really mind, because I was still really healthy and active.
But then I had a backslide. Just like always. Just like after every other diet I'd tried in my life - and I'd tried them all. I went back to living how I was used to and how I was comfortable, which included mostly healthy eating with treats here and there and exercise a few times a week. I was happy, I was healthy, and I was still thick.
I've come to realize that what's great about the world we live in today is that, even though it seems like models are getting thinner and thinner, society seems to be getting more and more comfortable with highly visible people who aren't stick-thin. I've got people from every angle preaching at me to love myself and be comfortable with who I am, but my brain just wouldn't accept that. My brain still wanted me to be skinny. It has been an unbelievably frustrating battle for virtually my whole life.
And now today, I'm what doctors would consider to be overweight, but you know what? I'm also really healthy. I even ran two half-marathons last year. I eat right, I exercise regularly, but my genes just don't want me to be skinny. No one in my family is skinny. It's just not going to happen. But if I'm healthy, does being skinny really matter? Sure, I'd love for shopping trips to be less stressful. I'd love to look in the mirror and not think my arms look terrible. I'd love for people to stop telling me that blaming my genes is an excuse. But I'm coming up on 30 now, and I've decided it's time to stop being mad at myself. It's time to stop constantly agonizing over the number on the scale and the number on the tag in my pants. It's time to embrace being thick. It's time to embrace being curvy.
It's time to love me.
We've Unwrapped the Calorie Counts of Your Favorite Halloween Candy
Who isn't tempted by a little fun-sized trick-or-treating candy? From the tiny Reese's Peanut Butter Cups to the Snickers bar you can wrap your hand around, there are Halloween candy jars everywhere these days. Remember, the little indulgences add up - just because they're small doesn't mean they are calorie-free. Take a look at the chart below and see how your fave candy stacks up.
| 1 treat size (fun size) | Calories | Fat (g) | Sugar (g) |
|---|---|---|---|
| 3 Musketeers | 63 | 2 | 10 |
| 100 Grand | 95 | 4 | 11 |
| Almond Joy | 80 | 4.5 | 8 |
| Baby Ruth | 85 | 5 | 10 |
| Butterfinger | 85 | 4 | 10 |
| Charleston Chew | 30 | 0 | 10 |
| Dots | 70 | 0 | 11 |
| Heath Bar | 77 | 4.7 | 8.7 |
| Hershey's Bar | 67 | 4 | 7.7 |
| Jelly Belly Jellybeans | 35 | 0 | 7 |
| Kit Kat | 70 | 3 | 7 |
| M&M's (Plain) | 73 | 4 | 11.5 |
| M&M's (Peanut) | 90 | 4.7 | 9.1 |
| M&M's (Peanut Butter) | 95 | 4 | 11.5 |
| Milk Duds | 40 | 2 | 6.3 |
| Milky Way | 80 | 3 | 10 |
| Milky Way Dark | 81 | 3 | 11 |
| Mike & Ike | 50 | 0 | 9 |
| Mounds | 80 | 4.5 | 7 |
| Mr. Goodbar | 90 | 4 | 7 |
| Nerds | 50 | 0 | 12 |
| Nestle Crunch | 60 | 3 | 7 |
| PayDay | 90 | 5 | 8 |
| Raisinets | 67 | 2.7 | 9.7 |
| Reese's Peanut Butter Cup | 110 | 6.5 | 10.5 |
| Reese's NutRageous | 95 | 5.5 | 7.5 |
| Skittles | 80 | .8 | 14.5 |
| Snickers | 80 | 4 | 8.5 |
| Snickers (Peanut butter) | 130 | 7 | 12 |
| SweeTarts | 10 | 0 | 2.4 |
| Take 5 | 100 | 5.5 | 9 |
| Twix | 80 | 7 | 8.5 |
| Whoppers | 100 | 4 | 13 |
| York Peppermint Pattie | 60 | 1 | 11 |
This 63-Year-Old Personal Trainer Proves That Being Fit Isn't Just For the Young
Sixty-three-year-old Ellen Ector might have four grandkids, but she's certainly not your average grandma - she's a kickass personal trainer who runs a fitness website, and she's got the body to prove it! After a career in social work, Ector decided to pursue fitness full time, founding "Black Girls Workout Too!" with her daughter, Lana. Specifically focusing on health issues that face African American women, the workout DVD series and website aims to demolish the statistic that four our of five African American women are overweight.
Ellen also organizes walks for adults with diabetes and trains kids in track, field, and cross-country running - basically, she wants to help people from all walks of life learn to take care of their bodies. If you're ever in Georgia, you might run into the grandmother-turned-trainer at her Atlanta gym or cold-pressed juice company . . . or you can simply follow her impressive fitness journey on Instagram. In the meantime, get inspired by Ellen's incredible physical shape, and remember that anyone - no matter their age - can lead a healthy life!
Related: The Advice Everyone Should Follow From This 60-Year-Old CrossFit Superstar
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.
Related: Our Favorite Motivational Advice From Ballerina Misty Copeland
You Won't Believe How Little This NBA Dancer Says She Was Paid
We all know that professional basketball players make an insane amount of money, but you'll be extremely surprised to learn just how little NBA dancers may be making. The topic has been kept relatively under wraps until Lauren Herington, a former Milwaukee Bucks cheerleader, filed a federal lawsuit against the NBA with the claim that she was not paid a minimum wage or overtime for her work. If true, this violates both the the US Fair Labor Standards Act and Wisconsin's wage and payment laws.
Dancer Lauren Herington says she worked an average of 30 to 40 hours every week, making about $3.50 to $4.50 an hour. According to the lawsuit, the Bucks pay their cheerleaders $65 per home game, $30 per practice, and $50 for each special appearance. Given their display of athleticism and intricate dance routines, we don't doubt that NBA dancers put in a ton of work to prepare for big games and fan appearances. They're constantly learning new choreography, forced to comply with the team's personal appearance policies, and more. While a Bucks spokesperson "strongly disagrees" with the lawsuit, Lauren's claims are beyond shocking and sadly not the first of its kind. The NFL has been faced with similar lawsuits from its former cheerleaders - many of which have resulted in financial settlements and legislative action. If Lauren's lawsuit proves to be true, we hope that this is the first step in NBA cheerleaders and dancers receiving appropriate compensation for all their hours, effort, and the entertainment they provide to fans.
Related: Work Out Like an Indianapolis Colts Cheerleader
12 Weird Yet Effective Ways to Lose Weight
You're sick of hearing that eating smaller portions and exercising are the key to weight loss. Find out what else works - these may sound weird, but give them a try!
Related: 100 Simple Ways to Lose Weight
Oprah Reveals to Ellen How Much Weight She's Lost on Weight Watchers
Oprah isn't just a new part-owner of Weight Watchers - she's a proud pound-dropping member, too! She appeared on The Ellen DeGeneres Show to discuss why the diet works for her.
"Weight Watchers has actually given me the tools to have accountability to myself," Oprah said. And it's clear that it's working: since joining in August, Oprah said she's already lost 15 pounds. "I am excited about Weight Watchers being able to bring a healthier, more holistic approach for everybody," she told Ellen.
The friends (and garden-loving neighbors) also discussed Oprah's big payday - after she announced that she had bought a 10-percent stake in the company, stock prices more than doubled. "It's good that you're not hurting [financially] anymore," Ellen joked. Watch the clip above to learn more about why Oprah loves Weight Watchers so much.
Bat Wings, Begone! 3 Moves to Tone Up Triceps
Unless you'll be rocking a Batgirl costume come Halloween night or a set of bat wings, that notorious underarm jiggle does not need to be part of your costume! Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this 3-move triceps workout will help you reach those healthy goals.
The Sit-Up Variation You Need For Flat Abs
Take your sit-ups to another level with this powerful variation that feels more like a full-body move than a simple ab exercise. Adding the twist works the obliques and lifting a leg fires up muscle fibers in your lower abs. This exercise will likely leave your abs pleasantly sore the next day.
- Begin lying on the floor with your legs straight and arms out wide to the sides, making a T with your body.
- In a slow and controlled motion, sit up, lifting your right leg and twisting to the right to bring your left hand to your right toes. Hold this position for a moment, pulling your abs toward your spine.
- Slowly roll down to return to the starting position to complete one rep. Repeat on the other side.
- Do two to three sets of 12 reps.
Better-Butt Challenge: Tone Your Backside on the Elliptical
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.
Today you'll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts - one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.
Butt-Toning Workout
By raising the incline on the elliptical, you'll help tone your butt while still upping your heart rate.
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00 to 2:30 | 3.0 | 5.0 | 110 to 130 |
| 2:30 to 5:00 | 5.0 | 7.0 | 120 to 130 |
| 5:00 to 10:00 | 9.0 | 11.0 | 130 to 140 |
| 10:00 to 15:00 | 9.0 | 13.0 | 130 to 140 |
| 15:00 to 20:00 | 9.0 | 15:00 | 130 to 140 |
| 20:00 to 25:00 | 11.0 | 15.0 | 120 to 130 / Go backward |
| 25:00 to 30:00 | 9.0 | 15.0 | 130 to 140 / Go forward |
| 30:00 to 32:30 | 5.0 | 5.0 | 120 to 130 |
| 32:30 to 35:00 | 3.0 | 5.0 | 120 to 130 |
Click here for an image-free, printable version of the workout to take to the gym!
35-Minute Interval Workout
Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 5 | 130 | Warm Up |
| 03:00-5:00 | 5 | 140 | Warm Up |
| 05:00-07:00 | 7 | 150-160 | No Hands |
| 07:00-09:00 | 9 | 150-160 | Hands - Push |
| 09:00-10:30 | 7 | 130-140 | Backward |
| 10:30-11:00 | 8 | 170-180 | Sprint |
| 11:00-12:00 | 7 | 130-140 | |
| 12:00-12:30 | 8 | 180-190 | Sprint |
| 12:30-13:30 | 7 | 130-140 | |
| 13:30-14:30 | 8 | 180-190 | Sprint |
| 14:30-16:00 | 5 | 140-150 | No Hands |
| 16:00-17:00 | 8 | 180-190 | Sprint |
| 17:00-18:00 | 6 | 130-140 | Backward |
| 18:00-18:30 | 8 | 190-200 | Forward and Sprint |
| 18:30-19:00 | 5 | 130-140 | |
| 19:00-19:30 | 8 | 190-200 | Sprint |
| 19:30-20:00 | 5 | 130-140 | |
| 20:00-20:30 | 8 | 200-210 | Sprint |
| 20:30-21:00 | 5 | 130-140 | |
| 21:00-21:30 | 8 | 200-210 | Sprint |
| 21:30-22:00 | 5 | 130-140 | |
| 22:00-22:30 | 8 | 200-210 | Sprint |
| 22:30-23:00 | 5 | 130-140 | |
| 23:00-23:30 | 8 | 200-210 | Sprint |
| 23:30-24:00 | 5 | 130-140 | |
| 24:00-24:30 | 7 | 140-150 | |
| 24:30-25:00 | 5 | 130-140 | |
| 25:00-27:00 | 7 | 130-140 | Backward |
| 27:00-30:00 | 5 | 130-140 | Forward and Pull |
| 30:00-35:00 | 5 | 130-140 | No Hands |
Click here for an image-free, printable version of the workout to take to the gym!
*SPM =
Strides Per Minute
6 Ways to Work Out While Watching TV
There's absolutely nothing wrong with binge-watching your favorite shows after a long day, but that doesn't mean you have to turn into a couch potato. You can work your body and make your way through your Netflix queue at the same time. Do a few couch push-ups, follow with pillow toe-taps, and change channels while holding a remote-control Warrior III pose. Check out these six moves that you can do in the comfort of your living room.
Feel Happier and Healthier Every Day With 10 Simple Tips
Ready to make space for some much needed balance in your world? Follow these simple and straightforward rules to cultivate the happy and healthy life you've always craved.
Related: How to Become a Morning Person
Number One: Keep Mornings Calm
Even five minutes of pure relaxation make a huge difference in your mood and energy all day. Leave plenty of time to eat a filling breakfast, stretch or meditate, and have a calm commute to start every day out on a happy Zen note.
Number Two: Make Time to Move
Exercise ups endorphins, boosts immunity, relieves stress, and keeps you feeling strong and confident in your body. There's no need to go crazy with an intense hour-long workout every day of the week, but a little daily exercise is some of the best medicine available for the body and mind.
Related: Find the Perfect Workout With FitFinder, Our Workout Generator
Number Three: Eat Real Food
Processed junk food makes your blood sugar spike, pumps your body with unnatural ingredients, and leaves you feeling hungry and unsatisfied soon after you eat. Choosing real, whole, all-natural clean foods just makes sense if you are serious about your health and happiness.
Number Four: Reach For Water
When feeling fatigued or in need of a boost, don't immediately reach for a caffeinated or sugary beverage. Often, a foggy, tired brain is a sign of dehydration, so sip on plenty of water all day to keep energy levels up and soaring.
Related: 4 Detox Ingredients You Need to Add to Your H2O
Number Five: Listen When Your Body Talks
Happy people help their bodies work with them instead of against them. They put down their fork when they've had enough, hit up a yoga class when they need a release, and don't pour that third (or fourth) cocktail when they know it's not a good idea. If you're willing to listen, your body has plenty to say.
Number Six: Love Those Vegetables
Vegetables are not added to a plate because your body has to eat them: it's because it wants to eat them. Colorful produce is packed with nutrients that keep your body functioning at its top potential.
Number Seven: Invest in Fitness and Health
Don't wait until you're feeling poorly and out of sorts to take care of your needs. Commit to that studio package, get an occasional massage, and make those doctor appointments that it's time to schedule.
Related: DIY Massage With a Foam Roller
Number Eight: Remember to Be Grateful
When someone's attention is focused on lack, that's exactly what they're going to get: more lack. Instead of focusing on the job they don't have or a number on the scale they don't want to see, positive people are not afraid to give thanks for all the gifts they have in life - both large and small.
Number Nine: Slow Down to Smile
Life is not always so serious for happy and healthy folks. They make time to connect with loved ones and are not afraid to show kindness to strangers. Laughing helps too.
Related: 25 Hacks For Better Sleep Tonight
Number 10: Rest
When tired or feeling worn out, don't schedule another activity or commit to another event. Having healthy boundaries keeps you feeling safe, connected, and energized, so take alone time to recharge at home. And when it's time to get some sleep, turn off the computers, stop binging on Netflix, and get to bed.
Detox Tips For a Halloween Sugar Overload
Even the healthiest among us can't help but get into the Halloween fun, and while everything's good in moderation, sometimes a night of temptation means going overboard (no regrets!). Whether you've snacked on trick-or-treating purchases too much or know you have a big weekend ahead, here are some ideas to detox when you're ready to get back on track.
Related: Clean Up Your Diet With 5 Detox Dinners
- Drink more water: Make water consumption a priority the day after your Halloween festivities; not only will it help flush out all those indulgent decisions (that is, it'll help your hangover), but it'll give you more energy to tackle the day.
- Break the sugar addiction: Eating a lot of sugar will only make you crave it more, so your night of fun-sized celebration may be leading to mindless reaching for your candy stash the rest of the week. Ready for a challenge? If you're craving sweets, take celebrity trainer Jackie Warner's advice: take five days to wean yourself off sugar and refined carbs by eating lots of fresh fruits and veggies instead. If forgoing sugar altogether seems impossible (especially in light of leftover holiday treats), check out our tips for reducing your sugar cravings.
- Fight fatigue: Whether you hosted a Halloween party or spent an exhausting couple of hours corralling trick-or-treaters, the holiday can eat into your sleep time. To make sure you don't feel tired all day, fill your diet with these fatigue-fighting foods, and make a point to go to sleep early tonight - you may benefit from recovery sleep so you don't feel overly tired for the rest of the week.
- Eat nourishing foods: You've had enough of the processed stuff - now it's time to eat real food. Start with a nutrient-packed smoothie, go for a kale salad for lunch, and a spicy carrot detox ginger soup for dinner. Eating a produce-rich meal plan will help your body crave the good instead of all the bad.
- Move more: Get your metabolism going - and sweat out all the bad stuff - with an intense workout; if you can't bear the thought of exercise, go for a walk or do a few of these detoxifying yoga poses to get things moving.
How This Woman Lost Over 60 Pounds and Gained Confidence by Pole Dancing
In the wake of a crippling eating disorder in her teens and early 20s, 25-year-old Eda Marbury got married and found happiness - but when binge-eating junk food led her to reach a peak weight of 330 pounds, the Saint Louis, MO, woman decided to make a change. Instead of facing a gym filled with unfamiliar equipment, Marbury signed up for classes at a female-only pole dancing studio in her hometown. Now, two years after beginning pole fitness, she has lost more than 65 pounds.
"I was in denial about how much weight I had put on and how I looked," she said of her first experience with pole fitness. "When I walked into the pole dancing studio for the first time, I weighed 330 pounds and the entire room was covered in mirrors. It was quite a shock." But her love for the hobby and the way weight seemed to fall off after dancing encouraged Marbury to continue with pole classes - a move that has changed her life for the better. "It's changed me in my everyday life, in my marriage . . . I'm happier," she reported joyfully.
While there has been plenty of controversy surrounding the videos Eda shares online of her routines, she said that the encouragement she's received from viewers makes it all worthwhile. Listen to her story in the video above and find out why having fun while working out is the ideal way to lose weight.
jeudi 22 octobre 2015
Why Olympic Skier Gus Kenworthy's Coming-Out Story Could Change Sports Forever
Twenty-four-year-old Gus Kenworthy is known for a number of things - most notably, his impressive track record as an Olympic slopestyle skier and for rescuing stray puppies while representing the USA during the 2014 Olympics. But after coming out as gay in an ESPN interview on Thursday, Kenworthy will also be recognized as one of the few professional athletes who chooses to live openly and authentically despite pressures within the sports industry.
In his emotional interview with the sports publication, Kenworthy revealed how the lack of acceptance in pro athletics (especially action sports) led him to hide the truth - and even contemplate suicide when he became depressed about keeping such a large secret. "They say it's a community of individuals and everyone is doing their own thing and it's not a team sport, so you get to be yourself," the Association of Freeskiing Professionals champion told ESPN. "But you don't really."
After years of covering up his sexuality, Kenworthy's decision to come out is already changing the sports world . . . in a good way. Now an openly gay athlete - and one of the best athletes in his sport, period - the skier is inspiring acceptance and openness within the world of athletics. In an Instagram post following his interview, Kenworthy wrote, "I hope to be that person [to look up to] for a younger generation, to model honesty and transparency and to show people that there's nothing cooler than being yourself and embracing the things that make you unique."
We hope that his openness will continue to change the athletics industry for the better and into a place where all are welcome. After all, shouldn't sports fans be more concerned about an athlete's performance, not who they love? In both cases, Kenworthy is doing an incredible job. "I want to be the guy who comes out, wins sh*t and is like, I'm taking names," he told ESPN, and we can't wait to see him do it. Check out the video below to hear Kenworthy's insights about being a gay athlete, and read the full ESPN magazine interview when the November issue hits newsstands.
13 Quick and Simple Halloween Costumes For Fitness Fanatics
You probably have an awesome Halloween costume hiding in your closet and don't even know it. Instead of going out and dropping bank on a costume, use your workout gear as inspiration. Check out these suggestions for fun, easy, and cheap fitness-inspired costumes to wear this Halloween. Best of all, almost all of these costumes have elements to them that any fitness fanatic already owns.
- Additional reporting by Emily Bibb
Why You Need to Snack on Raw Pumpkin Seeds ASAP
If you're not enjoying pumpkin seeds regularly, then it's time to start incorporating these little guys into your diet. While the seeds straight from the pumpkin are delicious - after they're roasted, of course - the more concentrated nutritional value comes from raw pepita seeds, the hulled, flat, green seeds you'll see in the bulk section of your supermarket. More than adding a seasonal flair to your favorite salad or bowl of yogurt, here are all the healthy reasons you should snack on pumpkin seeds as soon as possible.
They support weight loss: Raw pumpkin seeds are a great source of protein and fiber, which work to fill you up and keep you satisfied for longer. Snacking on them raw is great when you're in a bind for time, but you can also enjoy them in the form of this cilantro-pepita pesto that's a delicious dip for baby carrots or that you can easily spread on some whole-grain crackers or sliced turkey.They improve heart health: Rich in omega-3 anti-inflammatory acids, raw pumpkin seeds are a great plant-based source of these essential fats that support a healthy heart. But studies show it might go one step further; one recent pharmacology study found that pumpkin seed oil can lower your blood pressure.
They up your energy: Magnesium is a very overlooked mineral that's essential for our body's health, since it works to sustain our energy levels. Many women have a hard time getting enough magnesium in their diets, and raw pumpkin seeds might be the natural answer to this nutrient debacle; a quarter-cup of pumpkin seeds provides about half your recommended daily intake of magnesium.
They promote better sleep: Pumpkin seeds are great plant source of L-tryptophan, a compound that helps your body produce serotonin, known to improve your mood and help you sleep soundly through the night.
Why I (and Everybody Else) Should Learn to Take a Compliment
I recently boarded a plane where I had a 60-second encounter I can't get out of my mind. After a few days in Southern California, I wasn't quite ready to transition back to my standard boots, scarf, and jeans that cool San Francisco temperatures require year round. I had a killer tan, wore a new short t-shirt dress, and rocked my favorite pair of camel wedges. I have to tell you: I was feeling pretty good.
As I stood in line on a silent jet bridge, the beautiful older woman with a long gray ponytail right behind me gave me a compliment I wasn't anticipating. "I have to ask: how do you work out your legs? They are gorgeous. So lean and strong." At first, I didn't flinch and felt the rush of her praise. I told her about the combination of yoga and SoulCycle I swear by and thanked her for the kind words. But 30 seconds later something strange happened. I felt a need to follow up with the following words: "You know, I think it's really just the combination of the dress and shoes. Wearing wedges helps." Her face dropped as she replied, "You don't have to do that."
Immediately, I regretted what I had said. Why didn't I just take this compliment? As I tried to figure out what had happened, this skit from Inside Amy Schumer played in my mind.
I really work hard to stay in shape, and I love my strong legs. There was no need to follow up an authentic compliment with any sort of half-hearted disclaimer, so what was so hard about receiving these words? This woman was being genuine, but some part of me felt I had to shrink after this encounter. A bunch of other people had heard our interaction, and I was consumed by the fear that I sounded self-centered.
There's a quote from Marianne Williamson I've heard at many lectures and yoga classes over the years that perfectly sums up my thoughts on what happened: "We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? . . . Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. . . . And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." These are words I do my best to live by every day, but it can be especially trying when it comes to my appearance. I have curves, and I'm muscular. My thighs touch, and I'm shaped like a "real" woman. It's been a long time coming, but I'm getting more comfortable with myself every day. Now is a more important time than ever for me to really hear these compliments. These were not empty words.
Playing small and being timid about my beauty or strength are not doing anyone any favors - especially me. Next time, I'll just take the compliment, respond with kindness and a smile, and use my long, lean, and powerful legs to walk to my seat with a little extra swagger.
Apple Pie, Mashed Potatoes, Gravy, and More - No One Will Guess They're Vegan!
Between the turkey, gravy, and pies, Thanksgiving can be a carnivore's delight but a vegan's nightmare. Fortunately, we've put together our favorite meat-, egg- and dairy-free recipes so you can watch a delicious meal unfold. These recipes are so good, guests will be surprised to learn your secret!
Related: Become a Healthy Baker With These Surprising Butter Substitutes
- Additional reporting by Jenny Sugar
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