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.
mardi 5 juillet 2016
Hate to Run? Stay Inside and Do This Cardio Workout Instead
You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you'll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run - this advanced variation works the abs, too. If you don't have a jump rope, just imagine you do and hop over your imaginary rope.
The Warmup
| Exercise | Time / Reps |
|---|---|
| March in place | 2 minutes |
| Step-ups | 2 minutes |
| Jump rope | 2 minutes |
| Stretch | Hamstrings, quads, calves, inner thighs |
The Workout
| Exercise | Time / Reps |
|---|---|
| Jumping jacks and cross jacks | 2 minutes |
| Squats | 1 minute |
| Alternating side lunges | 20 reps |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| March in place | 1 minute |
| Burpees | 15 reps |
| March in place | 1 minute |
| Walking lunges | 20 reps |
| Squats | 1 minute |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| Jump rope | 1 minute |
| Step-ups | 2 minutes |
| March in place | 2 minutes |
| Push-ups | 20 |
| Ab work / your choice | 5 minutes |
| Triceps dips | 30 reps |
Need help with the five minutes of ab work? Here are a few workouts to follow:
This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees - modify if needed. Remember to stretch your entire body when you're done.
Reese Witherspoon's Family Photos Are Absolutely Adorable
Reese Witherspoon and her mini mes are ridiculously sweet together. Over the years, the actress has offered a glimpse into her family life with adorable Instagram pictures, and on Monday, she added to her series of cute photos with a sweet shot of her son, Tennessee Toth, writing, "Pre-BBQ nap with grandma. Hope y'all are enjoying the holiday!" Keep reading for the sweetest photos of Reese, her kids, and husband Jim Toth, and then check out why Reese's Instagram feed will make you fall in love with her.
Prince William Takes a Stand Against Bullying in This Touching Video
Prince William is standing up against bullying in the first-ever National Stand Up to Bullying Day campaign in honor of The Diana Award. During a round-table discussion about his late mother's foundation, the Duke of Cambridge filmed a video to raise awareness for the antibullying campaign. "Bullying is an issue which can affect any one of us, regardless of age, background, gender, sexuality, race, disability or religion," the famous royal explains. "It can happen for many reasons and is often stupid and cruel and can take many forms."
William also touched on how it is up to us to stop it, adding, "It is our collective responsibility to be alert and to be ready to challenge the behavior we see around us . . . and put a stop to bullying." This message is just one of the many ways William has spoken up about important causes recently. Aside from honoring the victims of the Orlando shooting in June, he has also openly talked about mental health and has been an important advocate for the LGBTQ community. See his touching video above.
20 Baby Names That You'll Never, Ever Grow Tired Of
It's easy to be tempted by of-the-moment baby names, but the tried-and-true nature of going the traditional route offers its own appeal to many parents-to-be. Here, 20 ideas for baby boys and girls that won't raise eyebrows, or feel out of place when your child is 30, 40, or 75 years old. Sometimes, a classic is exactly what the doctor ordered.
Hate to Run? Stay Inside and Do This Cardio Workout Instead
You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you'll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run - this advanced variation works the abs, too. If you don't have a jump rope, just imagine you do and hop over your imaginary rope.
The Warmup
| Exercise | Time / Reps |
|---|---|
| March in place | 2 minutes |
| Step-ups | 2 minutes |
| Jump rope | 2 minutes |
| Stretch | Hamstrings, quads, calves, inner thighs |
The Workout
| Exercise | Time / Reps |
|---|---|
| Jumping jacks and cross jacks | 2 minutes |
| Squats | 1 minute |
| Alternating side lunges | 20 reps |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| March in place | 1 minute |
| Burpees | 15 reps |
| March in place | 1 minute |
| Walking lunges | 20 reps |
| Squats | 1 minute |
| Jump rope | 1 minute |
| Jump squats | 15 reps |
| Jump rope | 1 minute |
| Step-ups | 2 minutes |
| March in place | 2 minutes |
| Push-ups | 20 |
| Ab work / your choice | 5 minutes |
| Triceps dips | 30 reps |
Need help with the five minutes of ab work? Here are a few workouts to follow:
This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees - modify if needed. Remember to stretch your entire body when you're done.
Why It's OK to Laugh at This Couple's Infertility Announcement
Whitney and Spencer Blake want to make one thing clear: the "infertility announcements" they posted on their blog are supposed to be funny.
Although the topic of infertility is a sensitive one, often kept secret from even those closest to us, it's something the couple is hoping to shed a bit more light - and a few laughs - on. Before ultimately adopting two sons, Whitney and Spencer navigated the painful road of fertility treatments while watching loved ones start their own families.
"We'd been talking about how it feels to hear pregnancy announcements and thought it might be funny to create our own versions," she said of their series of side-by-side versions of the most traditional photo ops. Read on to see all six of their spoofs and to find out how the happy parents found humor in their darkest hours.
POPSUGAR: While you were struggling, what was it like to see a pregnancy announcement pop up on Facebook?
Whitney Blake: To be honest, pregnancy announcements were one of the hardest parts of infertility. We tried really hard to plaster smiles on our faces and celebrate with the people we loved who were growing their families, but it was so achingly difficult to watch everyone around us receive the blessing we desired more than anything.
Infertility makes you feel ugly sometimes. You feel ugly on the inside for feeling jealous, and you feel ugly on the outside because you can't make a baby. You feel unfeminine and broken and somehow less than what you should be.
The rational side of me knew I was still a wonderful person whose worthiness isn't tied to my ability to make a baby. But the emotional side of me sometimes felt pretty defeated, especially when I was trying desperately to be happy for someone else's good news.
PS: You clearly have seen the lighter side of infertility in hindsight. What was it really like in the thick of it?
WB: Even in the midst of all of the heartache, we definitely found plenty to laugh about. In the middle of our struggle and the heart of our childless years, I made an infertility board game as a joke. I think it sums up pretty well some of the ways we used humor as a coping mechanism.
PS: How did you manage to keep a sense of humor throughout all this?
WB: I relied on Spencer a lot. He has this rare talent for listening to my struggles and validating my feelings while at the same time finding a way to make me laugh, even in the stressful or sorrowful times. I remember one time, when we had to drop off a semen sample at the doctor's office, the receptionist told us, "OK, that will be $200 for the sperm bath." Spencer very matter-of-factly replied, "What, were they dirty?" He's a funny one.
Spencer Blake: Most of the things you read online about infertility come from women's point of view - for obvious reasons - but there aren't as many men's perspectives on the subject. One of the ways I've been able to cope is being somewhat open about it, with my wife's encouragement. Not that I try to overshare or get too personal about it, but I think Whitney had a very healing idea in having us carefully share our struggles with people close to us.
14 Summer Movies You and Your Kids Need to Watch Together
Although you'll probably be encouraging your kiddos to go outside and play this Summer, every family has the time for a movie night. Before popping in the same DVD your kids ask to watch all year long, consider introducing them to a new film that takes place in the Summer and may feature a few kids that are just like them. From older classics, like The Goonies, to newer movies that are sure to last through the ages, we've compiled a list of 14 flicks - some that you probably loved as a kid - for you to watch with your kiddos during the warm Summer months.
Safe injection advocate didn't live to see Toronto health board approve 3 sites
An advocate for safe injection sites in Toronto did not live to see them become a reality, dying of a drug overdose weeks before the city's board of health voted unanimously in favour of them.
Safe injection advocate didn't live to see Toronto health board approve 3 sites
An advocate for safe injection sites in Toronto did not live to see them become a reality, dying of a drug overdose weeks before the city's board of health voted unanimously in favour of them.
Double pay for doctors and inappropriate expenses found in some Alberta primary care networks
A review of primary care networks by Alberta Health found some are spending public money inappropriately, and some physicians are receiving duplicate payments.
Double pay for doctors and inappropriate expenses found in some Alberta primary care networks
A review of primary care networks by Alberta Health found some are spending public money inappropriately, and some physicians are receiving duplicate payments.
7 Reasons You Have to Take Your Kids to See The Secret Life of Pets
From the moment we saw the trailer for The Secret Life of Pets, we knew this animated children's flick was going to be a hit. Then we got to see it, and it has been confirmed - this movie is amazing.
Max thinks he's the luckiest dog in all of New York City because of his awesome human, Katie. That is, until Katie brings home a stray named Duke, the pair get lost in the city, and both have to overcome their differences - and a few fluffy villains - to get back home. Featuring the voices of some of the funniest comedians and actors - like Louis C.K., Ellie Kemper, Hannibal Buress, and Eric Stonestreet - and adorable animated animals that your kids will go crazy for, this film is a fun-filled adventure the whole family can joy.
If you still need a reason to take your kiddos to see the movie when it comes to theaters July 8, we've got 7 for you - read through to hear them all.
14 Tattoo Ideas For Parents Wanting to Honor Their Kids
When you have a child, it changes your life forever, and many parents decide to honor that permanence with a tattoo for their little one. From names and dates to blocks and elephants, the sky's the limit when it comes to ink representing your kiddo. Whether you're a new mom or a veteran in the game of parenthood, we rounded up 14 tattoo ideas to inspire you to keep a part of your child with you at all times.
Dinnertime Crunch: 26 Easy 30-Minute Meals For the Entire Family
Families's schedules are crazier than ever. Having a family dinner - one where everyone sits down together to eat and talk about their days - may sound daunting when juggling so many schedules, but it isn't impossible.
To accomplish the family dinner, we turned to some of our favorite celebrity chefs and restaurateurs - all parents themselves - to sneak a peek at the 30-minute meals they prepare for their own families. With chefs like Everyday Foods' Sarah Carey, Weelicious's Catherine McCord, Jessica Seinfeld, Michael Chiarello, and more sharing everything from tacos and paninis to grilled shrimp and pretzel-crusted chicken, we've got more than a month of school-night dinners right at your fingertips. Take a look, and then tell us which work best for your family!
These Portraits of People With Down Syndrome Will Make You See Them Differently
Unfortunately, when people see someone with Down syndrome, that's often all they see. Worse still, to those unaffected by the chromosomal disorder, they can all look similar. Icelandic photographer Sigga Ella, however, felt determined to prove those people wrong. She asked dozens of people with Down syndrome to sit in the same plain green chair in front of the same floral backdrop.
The result was breathtaking. Looking at the portraits, you see each individual for who they are, not just what condition they have. They are each unique, and they all look different.
Ella's work on this project actually began after she'd heard a discussion of the ethics behind prenatal tests to detect birth defects. The First and Foremost I Am photo series aims to do more than showcase the "beauty and diversity of humankind." When looking at her 21 subjects - a number purposefully chosen to illustrate the extra copy of chromosome 21 that causes Down syndrome - who range in age from 9 months to 60 years old, Ella hopes it will make people see what we'd lose if we lived in a world without them.
Parenting Equivalents of "Netflix and Chill"
So many first-time parents truly believe - and bless their little hearts - that they will discover the secret to parenting without losing themselves. There must be a fountain of youth or a tree of knowledge somewhere that can unlock the ability to raise children and also maintain that ephemeral essence of what makes us human. Unique, special, even cool.
All parents think they were cool at one point, if not at the time, then certainly in retrospect. I used to go to concerts that involved neither The Muppets nor furries on ice skates. At one point I used to have conversations that included complete sentences. There was even a time when I was up to date with the current youth vernacular.
Sadly, this is no longer the case.
I don't know "YOLO" from "FOMO" (though I do know what a Rolo is and it's delicious!). I hear cryptic words and phrases all the time. I'm certainly not "on fleek" enough for anyone to say them to my face, but still I feel compelled to understand them. You know, from an anthropological standpoint.
One of my favorite new phrases is "Netflix and chill." As in, "Hey girl, I've had a great time tonight, so why don't we go back to your place and watch some Netflix and chill?" *hint hint wink wink nudge nudge*
"Netflix and chill" is synonymous with heavy petting, necking, or hooking up, depending on your generation. In other words, if your 14-year-old daughter tells you she and her boyfriend are planning to stay in and watch Netflix and chill, you probably want to accidentally forget something in her room at least every three minutes.
Accidentally forget is parenting vernacular. But we parents also deserve to have a good time. We like letting loose, having fun, and making out. And we've earned the right to coin a few new idioms of our own. They may not be as catchy as "Netflix and chill," but they're functional, practical, and just a little awkward, which is exactly the way parents like them. Here are seven parent-friendly equivalents that we can all use and enjoy.
1. Shave below the knee and go to Chili's
Who says Mom and Dad can't still be romantic . . . on short notice and a budget and a diet?
2. Disney Junior and a vasectomy
If there is one thing parents know all too well, it's just how easy it is to become parents. And there is no better birth control than watching an episode of Caillou or Dora the Explorer.
3. Back rub and an ultimatum
Everyone loves a good barter system. You scratch my back I'll scratch your . . . well, you get it.
4. Fold laundry and put on a pair of clean underwear
Housework and personal hygiene are the twin pillars of the parents' mating ritual. If one partner successfully completes a difficult task, the other demonstrates willingness to reward said behavior by wearing fancy underthingies.
5. Chick flick and an ugly cry
Parents also love being reminded that they, too, were once young and exciting with dramatic lives that extended beyond sippy cups and potty training. We're usually too tired to have lives of our own anymore, but we do revel in a good sappy story to stir up emotions and get our motors running. Thanks, Ryan Gosling.
6. Glass of wine and fall asleep early
When you're young and first dating, having a glass of wine is sexy. It loosens inhibitions and makes everyone feel more attractive and confident. When you're old and spend all day chasing after miniature lunatics, a glass of wine is less of an aphrodisiac and more of an Acme anvil to the head.
7. Get a babysitter and go to Target
Have you ever noticed that there are always mid-priced chain restaurants like Chili's, Outback Steakhouse, and Olive Garden near Target stores? That is not an accident. Target knows that no mom can resist an opportunity to shop while her husband holds her purse and without her kids performing acrobatic stunts on the cart, shelves, and unsuspecting passersby.
Growing up and having children requires humility and sacrifice. It begins with pregnancy, when moms-to-be give up their freedom, their wardrobe, their body, and at least 10 years of their youth. And all for the privilege to incubate a tiny human who becomes not-so-tiny right before bursting out of Mom's lady bits like an alien in a horror movie. And it ends with letting go of superficial attachments like popular music and movies, celebrity gossip, and current jargon. Once you have kids you will never be cool again.
But it's totally worth it. Most of the time.
Cancer survivor given 3D printed jaw
A 68-year-old Indiana man who lost part of his face to cancer can now smile again after getting a new 3D printed jaw.
Cancer survivor given 3D printed jaw
A 68-year-old Indiana man who lost part of his face to cancer can now smile again after getting a new 3D printed jaw.
These Are the 9 Jogging Strollers That Every Parent Is Going to Want For Summer Days
Nothing can influence getting in the swing of a new workout routine like a wave of good weather. This Summer, be prepared when the desire to get outdoors hits with a jogging stroller that will enable you and your little one to spend some time outside - no matter the terrain. From expensive models for hardcore trails to economical options for new athletes, check out our nine favorite jogging strollers perfect for chasing your running goals!
Play With Your Food! 60 Fun Ways to Feed Your Kids
If it gets your kids to sit down for a healthy meal, we're all in favor of playing with your food! We've rounded up 60 ways to make eating enjoyable, even for the pickiest little palates. From breakfast to dinner, and everything in between, check out these great ways to make food fun!
Why it's likely safe for doctors to prescribe fewer antibiotics for sore throats, ear infections
When family doctors prescribe fewer antibiotics for coughs, colds, sore throats and ear infections, it isn't linked to an increase in the most serious bacterial complications, such as bacterial meningitis, U.K. researchers have found.
lundi 4 juillet 2016
Why it's likely safe for doctors to prescribe fewer antibiotics for sore throats, ear infections
When family doctors prescribe fewer antibiotics for coughs, colds, sore throats and ear infections, it isn't linked to an increase in the most serious bacterial complications, such as bacterial meningitis, U.K. researchers have found.
How I Eat Like a Foodie Without Going Completely Broke
As much as possible, I strive to eat well-sourced, high-quality, organic food. I've read Michael Pollan's The Omnivore's Dilemma at least three times, as well as a bundle of other food-policy-focused books. I shop primarily at farmers markets, food co-ops, specialty food stores, and my local butcher. And as an animal lover, I care deeply that the animals I consume lived as happy of a life as possible, and were humanely dispatched. (While I don't love the term, I am what most would call a foodie.) I can also guess what you're probably thinking: all of this is well and good, but a bit elitist, no? While there's some nugget of truth to that, to put things in perspective, I am also a 20-something, with a 20-something's budget to match.
So how do I eat this way without going completely broke? Well, for starters, I allocate more of my budget than most towards food; naturally, this means cutting spending less on other things, but I'm OK with that. Yes, I realize everyone's financial situation is different; no, I'm not blithely suggesting that everyone can (or should) follow suit; this is how I live my life, and how I make it work. I also (crucially) employ a handful of shopping strategies that significantly reduce my grocery bill without compromising on quality:
- I eat seasonally: While I'm not 100 percent a stickler with this - sometimes a strawberry craving needs to be satisfied, Winter be damned - most of the time I stick to eating what's in season. Generally, this ensures what I'm eating tastes much better and is less expensive.
- I brown-bag my lunch: Except on the busiest of weeks, I pack my lunch four days out of five (on the fifth, I treat myself to something special). Buying lunch adds up fast, especially in San Francisco, where most options downtown run about $10-15. I love to cook, so this is an easy lifestyle choice to make, as what I prepare is typically at least as tasty as what I can grab near my office. This also leaves more room in my budget for going out to leisurely dinners, where I can truly enjoy my meal and the company I'm with.
- I eat less meat than most Americans: Well-sourced meat is expensive, there's no doubt about that. While I'm not a vegetarian by any means, I eat like a vegetarian at more meals than not. I consume meat or seafood at about four or five meals in a typical week.
- I typically stick with less expensive cuts of meat: While I'll sometimes splurge on wild king salmon, sole, or a New York strip steak, most of the time I purchase more affordable cuts like hangar, skirt, flap, or flank steak; whole chickens, chicken thighs, or wings; mussels; pork shoulder; sausages; and short ribs.
- Beans and other legumes are a staple of my diet: Not only are these relatively-inexpensive sources of protein, but they're also extremely versatile, and some of my favorite foods. I typically buy dried legumes - I'm a bit obsessed with Rancho Gordo - and cook them gently in a slow cooker. I also keep a couple cans of chickpeas and black beans stocked in my pantry to use in a pinch. (This chickpea soup recipe is a bare pantry savior.)
- I'm a big fan of putting an egg on it: When I'm not sure how to turn a pile of grains and vegetables into a well-rounded meal, my answer more often than not is to put an egg on it. (I'm also a big proponent of going the breakfast-for-dinner route, a veggie-packed scramble being my go-to.) Even though I splurge on farmers market eggs, they're still a much more economical source of protein and fat than meat, at less than a dollar an egg.
- I skip most convenience foods: This is as much a matter of taste as it is economy. While I have some guilty pleasures, for sure - I'm not giving up Fudgsicles, Peppermint Patties, Cheez-Its, or Annie's macaroni and cheese any time soon - the bulk of my purchases are whole, minimally-processed foods. This means shopping primarily from the outer perimeter of my supermarket, and also extends to buying whole fruits and vegetables and prepping them myself.
- Bulk bins are my friend: Most of the grains, nuts, seeds, dried fruit, and other pantry staples I purchase come from my market's bulk section. Since I'm not paying for packaging, it's more affordable from the get go; additionally, I only purchase the amount that I need, reducing food waste. To keep things neat and tidy, I store my spoils in pop-top containers and mason jars.
- I shop the farmers market as it's about to close: This has nearly as much to do with enjoying leisurely weekend mornings at home as it has to do with budgeting, but it's a great farmers market shopping tip regardless. At the end of the day, the pickings might be a bit more slim, but many farmers are willing to part with their wares at a discounted price.
- I make good use of my freezer: Food waste is sad on many levels, particularly when you're trying to stick to a budget. I use my freezer to keep foods like nuts and whole-grain flours fresh longer (the oils oxidize much faster at room temperature). And I also freeze everything from leftover bread to homemade stock to overripe bananas. This way I can use them when I'm ready instead of tossing them out.
7 Tricks to Push Yourself When You're Exercising Alone
When working out, you can be your biggest ally or your own worst enemy. Use these 7 tips, from our friends at Shape, to stay motivated when you're working out on your own.
The problem with recreational exercise is this: At some point during a tough workout, there's nothing stopping your inner voice from suddenly piping up to say, "You know, you can just stop." Oh. Right.
That's the thing: You can just stop. There isn't a lion chasing you, forcing you to keep going. It's just a moving treadmill belt, and the emergency button is within easy reach. Which is exactly why we're huge advocates of a personal trainer or workout buddy. (In fact, we think having a gym partner is the best thing ever.) Anyone can tell you that it's so much easier to push yourself when you have a personal trainer's eyes on you, or if you're competing against a friend (or even just the stranger on the treadmill next to you).
But what about those times when you either choose to work out alone or your friend bails last minute before your scheduled gym date? It's times like this that you need strategies that will encourage you to push yourself to your limit-short of hiring a Navy SEAL to scream at you while you squat. So try these methods out the next time you're talking yourself into a workout.
Think Smaller
Having a big goal is a smart idea, of course, but when you're trying to encourage yourself to push through those last few sets, it may be more helpful to chase super small, specific accomplishments instead. Think: "I'll sprint to that tree," versus "I want to beat my personal best 5K time" or even "I have to finish five intervals today." That way, you don't risk feeling (mentally) exhausted before you even start.
Stare Straight Ahead
Literally. A study published in the journal Motivation and Emotion reported that participants who narrowly focused their sights on a specific target were able to run faster while feeling less tired. So after telling yourself you'll "sprint to that tree," put your blinders on and stare at only that tree, and you'll be rewarded with a burst of energy and power.
Record Yourself
You may feel a little silly, but training your phone's video camera on yourself while you work out will give you that sense of accountability you're missing out on by not having a trainer or buddy at your side. Plus, playing back the video later can help you spot mistakes in your form that you might normally ignore.
Find a Mantra
Forget what you used to think about cliché mantras-the fact is that they work. And they probably work even better when you really identify with what you're saying or thinking. While words like "I only quit before I start" might be super-motivating to you, your friend might think it sounds ridiculous. So think back to what works for you personally or scroll through Instagram to find something that resonates. (Steal one of These Morning Mantras That Wil Inspire You to Get Up and Slay Your Workout.) Then bring it to mind when you're struggling for an extra burst of motivation.
Use the Magic Word
"Later." As in, "I'll slow down-in a minute." Or, "I'll take a water break-a little later." Research in the Journal of Personality and Social Psychology found that people who told themselves they'd give into something sometime in the future (without specifying an actual day or time) found it easier to resist the temptation in the moment. And more often than not, "later" never comes.
Cut Back
If you're really having a hard time sustaining effort, try pushing yourself for a much shorter period of time. We're talking about intervals: Go all-out for one minute, then dial it way, way back for three. Repeat, or try pyramid intervals, which are when you dial up the length of time you spend pushing yourself-one minute, then two minutes, then three-before descending again-three, then two, then one.
Stick to a Program
There are two motivating things about training programs: First, they tell you exactly what to do, eliminating the mid-workout stall you can sometimes fall into, and second, they provide measurable results. Training programs are designed to help you lift heavier or move faster. If you stick to it, you'll generally be setting PRs every week or so. Luckily, there are lots of qualified expert-backed training plans to get you going.
Check out more great stories from Shape:
7 Tricks to Push Yourself When You're Exercising Alone
When working out, you can be your biggest ally or your own worst enemy. Use these 7 tips, from our friends at Shape, to stay motivated when you're working out on your own.
The problem with recreational exercise is this: At some point during a tough workout, there's nothing stopping your inner voice from suddenly piping up to say, "You know, you can just stop." Oh. Right.
That's the thing: You can just stop. There isn't a lion chasing you, forcing you to keep going. It's just a moving treadmill belt, and the emergency button is within easy reach. Which is exactly why we're huge advocates of a personal trainer or workout buddy. (In fact, we think having a gym partner is the best thing ever.) Anyone can tell you that it's so much easier to push yourself when you have a personal trainer's eyes on you, or if you're competing against a friend (or even just the stranger on the treadmill next to you).
But what about those times when you either choose to work out alone or your friend bails last minute before your scheduled gym date? It's times like this that you need strategies that will encourage you to push yourself to your limit-short of hiring a Navy SEAL to scream at you while you squat. So try these methods out the next time you're talking yourself into a workout.
Think Smaller
Having a big goal is a smart idea, of course, but when you're trying to encourage yourself to push through those last few sets, it may be more helpful to chase super small, specific accomplishments instead. Think: "I'll sprint to that tree," versus "I want to beat my personal best 5K time" or even "I have to finish five intervals today." That way, you don't risk feeling (mentally) exhausted before you even start.
Stare Straight Ahead
Literally. A study published in the journal Motivation and Emotion reported that participants who narrowly focused their sights on a specific target were able to run faster while feeling less tired. So after telling yourself you'll "sprint to that tree," put your blinders on and stare at only that tree, and you'll be rewarded with a burst of energy and power.
Record Yourself
You may feel a little silly, but training your phone's video camera on yourself while you work out will give you that sense of accountability you're missing out on by not having a trainer or buddy at your side. Plus, playing back the video later can help you spot mistakes in your form that you might normally ignore.
Find a Mantra
Forget what you used to think about cliché mantras-the fact is that they work. And they probably work even better when you really identify with what you're saying or thinking. While words like "I only quit before I start" might be super-motivating to you, your friend might think it sounds ridiculous. So think back to what works for you personally or scroll through Instagram to find something that resonates. (Steal one of These Morning Mantras That Wil Inspire You to Get Up and Slay Your Workout.) Then bring it to mind when you're struggling for an extra burst of motivation.
Use the Magic Word
"Later." As in, "I'll slow down-in a minute." Or, "I'll take a water break-a little later." Research in the Journal of Personality and Social Psychology found that people who told themselves they'd give into something sometime in the future (without specifying an actual day or time) found it easier to resist the temptation in the moment. And more often than not, "later" never comes.
Cut Back
If you're really having a hard time sustaining effort, try pushing yourself for a much shorter period of time. We're talking about intervals: Go all-out for one minute, then dial it way, way back for three. Repeat, or try pyramid intervals, which are when you dial up the length of time you spend pushing yourself-one minute, then two minutes, then three-before descending again-three, then two, then one.
Stick to a Program
There are two motivating things about training programs: First, they tell you exactly what to do, eliminating the mid-workout stall you can sometimes fall into, and second, they provide measurable results. Training programs are designed to help you lift heavier or move faster. If you stick to it, you'll generally be setting PRs every week or so. Luckily, there are lots of qualified expert-backed training plans to get you going.
Check out more great stories from Shape:
Find the Perfect Swimsuit For Your Body
We've resolved to put an end to the fear and frustration that come with swimsuit shopping. With the help of the swimwear fit and style experts over at Everything but Water, we're breaking down the best fit tips for every body type. From curvier frames to athletic body types, we're helping to make sense of the endless swimwear options and narrowing them down to the picks that were made to fit and flatter your frame. Want to know what you should be looking for? Scroll on to get the experts' dos and don'ts, find your perfect suit, and never hate swimsuit shopping again!
Be sure to check out our bikini-body workout plan, too!
For even easier shopping, click below for your needs:
Funfetti-fy Your Life With These Frozen Desserts
Pillsbury Funfetti, aka white cake studded with sprinkles, has inspired a dessert movement. Everything from Rice Krispies treats to cookies to pancakes has been Funfetti-fied, but these particular recipes are all about being frozen. Milkshakes, ice cream, popsicles, and more have one thing in common: they're cake-flavored and coated in a healthy blast of jimmies and/or nonpareils.
How Shakira Stays So Damn Fit, According to Her Instagram
Everyone knows that Shakira's hips don't lie. But how does the 39-year-old mom of two stay so fit, you ask?
When she's not chasing after her sons with professional soccer player Gerard Piqué, Milan and Sasha, or breaking a sweat on stage, the Colombian-born singer is simply staying active - and varying her workouts. It doesn't matter if she's color coordinating her activewear for an outdoor session or showing off her curves in the dance studio, you can totally count on Shakira to inspire your fitness routine in more ways than one. Read on to see her favorite fun calorie-burning activities (according to her Instagram), and then take a scroll through her swoon-worthy family moments.
Rose-Gold Nail Art Is the Prettiest, Girliest Manicure You Can Wear
The only color that may be girlier than baby pink is rose gold. The addition of the metallic finish makes it ultra femme but also a little edgy. And it punches up a basic glitter, ombré, or geographic nail art look by adding texture. What also makes a rose-gold manicure so versatile is that it works equally well for a December holiday party as it does for an elegant Summer wedding. To help inspire how you can reinterpret this trend, we rounded up photos of rose-gold nail art ideas from Instagram.
10 Kristen Stewart Quotes That Will Inspire You to Be Your Most Badass Self
Kristen Stewart has been in the spotlight for over a decade, and if there's one thing we've learned from her, it's that she tells it how it is. Whether she's talking about love, her career, or just life in general, the actress is full of wisdom, and we can always count on her to be unfiltered and raw. We've rounded up Kristen's most inspiring quotes through the years - keep reading and we guarantee you'll be feeling like a total badass once you're done.
36 Cardio Workouts to Burn Major Calories at the Gym
No matter how you like your cardio at the gym, we've got the answer. Stick to your favorite machine or branch out and try a new one with all of our cardio workouts, all in one place. Changing up your cardio workout is a great way to burn more calories and keep from plateauing. If your treadmill, elliptical, or stationary-bike game could use a shake-up, take your pick below.
[Elliptical Workouts] [Treadmill Workouts] [Stationary-Bike Workouts] [Rowing-Machine Workouts] [Multimachine Workouts]
50 Books, 50 States: A Literary Map of America
Throughout the year, there are infinite opportunities to do a whole lot of reading. You might be looking for great books to take on a plane or in a car for your various vacations. Or maybe you're staying put, but you'd love a great read to bring to the beach or a local cafe. Whatever the case, we've got an eclectic list of amazing books that should be perfect for whatever your 2016 holds. That's right, we're presenting a book-lover's tour of America. Scroll through these 50 books - one for each of the 50 states - and find out what takes place in your home state! Or, you know, maybe that state you've always wanted to visit.
36 Cardio Workouts to Burn Major Calories at the Gym
No matter how you like your cardio at the gym, we've got the answer. Stick to your favorite machine or branch out and try a new one with all of our cardio workouts, all in one place. Changing up your cardio workout is a great way to burn more calories and keep from plateauing. If your treadmill, elliptical, or stationary-bike game could use a shake-up, take your pick below.
[Elliptical Workouts] [Treadmill Workouts] [Stationary-Bike Workouts] [Rowing-Machine Workouts] [Multimachine Workouts]
I Tested 10 Foundations For My Pale Problem Skin - Here Were the Results
Since I began wearing makeup around age 12, I've had endless trouble finding the perfect foundation. I'm cool-toned and pale - like, very pale - and I have a bit of problem skin. Namely, mild adult acne, some hyperpigmentation on my cheeks, an oily t-zone, and a couple of aggravating dry patches just beneath my jawbone. As you can imagine, slapping on a little cover-up is a pretty necessary part of my daily routine. But finding that perfect shade and formula? That's another (slightly frustrating) story.
I've noticed that makeup brands tend to market only light to medium shades, which means you can usually find me frantically trying to buff away an orange jawline before running out the door every morning. In fact, I almost always have to mix in NYC's Manic Panic Virgin Dreamtone Gothic Foundation with whatever cover-up I'm using just to make my face actually match my neck. So when I was given the opportunity to test 10 foundations for porcelain people, I jumped pounced at the chance. Ahead are the varied results of my experiment. And in case you were curious, yeah, I did finally find my holy grail product. Praise be!
Learn How to Zumba to Shakira and Carlos Vives's New Song, "La Bicicleta"
Zumba fans, rejoice! The choreography to Shakira and Carlos Vives's "La Bicicleta" has arrived. The Colombian-born singer recently posted a clip to Instagram of more than 4,000 people in Argentina doing the energetic routine - and it totally made us want to get up and dance.
Though Zumba instructors obviously have access to the full thing, we'll do our best to learn the moves with the help of a YouTube preview shared by the folks at Zumba themselves. Press play above to do the same, or, better yet, find a class near you. Then, see a behind-the-scenes look at the upcoming "La Bicicleta" music video.
Summer Is Just Getting Started, but For the Royal Family, It's Already Lit
Just as we reach the halfway point in 2016, it's time to take stock. In the context of the royal family, this year has been really remarkable. From this month's family affair at Trooping the Colour to Kate and Will's monumental tour through India and Bhutan, it's hard not to live vicariously through the British royals. But even if you just take a small slice of their year, it's clear the family is having picture-perfect moments on the regular - it's practically day to day. To prove our point, we're recapping the royal family's best pictures from their Summer . . . even in spite of the fact that the weather's just barely warmed up.
20 Sauce-Saturated Barbecue Chicken Recipes
Perhaps your first thought when taking chicken off of your Summer grill is to slather it in barbecue sauce. But these recipes go above and beyond your normal routine. Barbecue chicken pizza and one-pot barbecue chicken mac and cheese will have you looking at that bottle of barbecue sauce in a new light.
Brooklyn Beckham Is the Ultimate Supportive Boyfriend During Chloë Grace Moretz's NYC Photo Shoot
Brooklyn Beckham and Chloë Grace Moretz's young romance just keeps getting cuter. The pair, who confirmed their relationship back in May, took a break from walking the red carpet together on Wednesday so they could embrace the great outdoors during a fun photo shoot in New York City. Brooklyn broke out his own camera to photograph his girlfriend in a park for what looks like a high-fashion spread, and Chloë wasn't afraid to get a little dirty by lying on the ground and up against a tree as she posed in blue and olive military-inspired coats. Later on, they were photographed catching a flight out of the city, where the Neighbors 2 actress flashed a bright smile. Check out photos of their afternoon here!
Subway system crawling with germs, but most are harmless, researchers say
Germaphobe commuters can relax. Subway surfaces are covered with normal bacteria from some surprising sources, say biologists who hope to use the information to build an early warning system for public health threats.
Subway system crawling with germs, but most are harmless, researchers say
Germaphobe commuters can relax. Subway surfaces are covered with normal bacteria from some surprising sources, say biologists who hope to use the information to build an early warning system for public health threats.
I Work Full Time and Have 2 Kids - This Is How I Make Workouts Happen
I have a confession to make: I am a fitness editor and I have a hard time making workouts happen. It's my job, right? It should be easy. I know the benefits of regular sweat sessions and have plenty of workouts on hand, but it still feels like a struggle. Between working full time, mothering my two tween girls, trying to connect with my husband, and staying current with the latest TV shows . . . well, you know - life is full. Life is busy. It's hard to fit it all in.
But I make it work. I need to. Not for professional credibility - although sometimes that does motivate - but for a few other reasons. One, I've accumulated a lot of injuries in my active life and if I don't move almost daily, my body aches. Secondly, I need a good sweat session to help my mood and manage stress - if I have any hope of feeling happy, I better get my blood pumping. I also like to cook, bake, and drink wine, so I use regular exercise to maintain my weight.
Here's a rundown of my fitness life from last week. You can see how I fit the workouts in and where I fall short.
Sunday: 8 a.m., 90-minute walk in my hilly neighborhood with a friend and a coffee in hand.
4 p.m., 30 minutes of bodyweight strength training after grocery shopping and before cooking dinner.
Monday: 6 a.m., 25 minutes of cardio following the T25 Focus DVD by Shaun T. I love a dose of Shaun in the early morning. I made my husband do the workout with me. We were done by 6:30 - the time our daughters' alarms went off.
Tuesday: 8:15 a.m., 60-minute bike ride between school drop-off starting my work day. On Tuesdays, I get to work from home so I try to use what would be my normal commute time to exercise; I am very grateful for this perk. My husband did this ride with me. And honestly if he hadn't gotten my bike out, pumped up my tires, and filled my water bottle, I would have skipped it.
Wednesday: Rest day with 5 minutes of Pilates ab work and 5 minutes of stretching - my aching back doesn't take a real rest on rest days.
Thursday: 6:15 a.m., 30-minute strength training mixed with cardio using this Class FitSugar video 300-Calorie-Burning Video Workout, which kicks my ass and I love it. I did this with my husband via YouTube on Apple TV. This time I was the instigator who got us both up and working out.
Friday: 1 p.m., 20 minutes of lunchtime yoga - mostly Sun Salutations and standing poses.
6:30 p.m., 20-minute walk with my dog - I hit as many hills as I could while letting her stop and sniff at only a third of the spots she was interested in smelling.
Saturday: I was supposed to go swimming and I didn't. I took a nap instead. While I felt a little guilty about skipping the pool, the nap was glorious. I think I needed the rest and I listened to my body.
This week was pretty typical, and after writing it down in one place, I feel good about what I've done. High five to self! I try to move as much as possible on the weekends and having at least one fitness date to either walk, bike, or Zumba totally helps. I could do more cardio, but I could also nap more too.
Jared Padalecki's Supercute Family Pictures
When Jared Padalecki isn't slaying demons on his hit show Supernatural, the actor is busy being an adorable dad. Since tying the knot with actress Genevieve Cortese in 2010, Jared has become a father twice. The couple welcomed their first son, Thomas "Tom" Colton Padalecki, in March 2012. Just 21 months later, they gave Tom a sibling when son Austin Shepherd "Shep" Padalecki was born in December 2013. Along the way, Jared has shared a couple dozen cuter-than-cute pictures on social media. Read on to see Jared's life as a dad, and then relive all the times you couldn't deny your crush on him.
I Work Full Time and Have 2 Kids - This Is How I Make Workouts Happen
I have a confession to make: I am a fitness editor and I have a hard time making workouts happen. It's my job, right? It should be easy. I know the benefits of regular sweat sessions and have plenty of workouts on hand, but it still feels like a struggle. Between working full time, mothering my two tween girls, trying to connect with my husband, and staying current with the latest TV shows . . . well, you know - life is full. Life is busy. It's hard to fit it all in.
But I make it work. I need to. Not for professional credibility - although sometimes that does motivate - but for a few other reasons. One, I've accumulated a lot of injuries in my active life and if I don't move almost daily, my body aches. Secondly, I need a good sweat session to help my mood and manage stress - if I have any hope of feeling happy, I better get my blood pumping. I also like to cook, bake, and drink wine, so I use regular exercise to maintain my weight.
Here's a rundown of my fitness life from last week. You can see how I fit the workouts in and where I fall short.
Sunday: 8 a.m., 90-minute walk in my hilly neighborhood with a friend and a coffee in hand.
4 p.m., 30 minutes of bodyweight strength training after grocery shopping and before cooking dinner.
Monday: 6 a.m., 25 minutes of cardio following the T25 Focus DVD by Shaun T. I love a dose of Shaun in the early morning. I made my husband do the workout with me. We were done by 6:30 - the time our daughters' alarms went off.
Tuesday: 8:15 a.m., 60-minute bike ride between school drop-off starting my work day. On Tuesdays, I get to work from home so I try to use what would be my normal commute time to exercise; I am very grateful for this perk. My husband did this ride with me. And honestly if he hadn't gotten my bike out, pumped up my tires, and filled my water bottle, I would have skipped it.
Wednesday: Rest day with 5 minutes of Pilates ab work and 5 minutes of stretching - my aching back doesn't take a real rest on rest days.
Thursday: 6:15 a.m., 30-minute strength training mixed with cardio using this Class FitSugar video 300-Calorie-Burning Video Workout, which kicks my ass and I love it. I did this with my husband via YouTube on Apple TV. This time I was the instigator who got us both up and working out.
Friday: 1 p.m., 20 minutes of lunchtime yoga - mostly Sun Salutations and standing poses.
6:30 p.m., 20-minute walk with my dog - I hit as many hills as I could while letting her stop and sniff at only a third of the spots she was interested in smelling.
Saturday: I was supposed to go swimming and I didn't. I took a nap instead. While I felt a little guilty about skipping the pool, the nap was glorious. I think I needed the rest and I listened to my body.
This week was pretty typical, and after writing it down in one place, I feel good about what I've done. High five to self! I try to move as much as possible on the weekends and having at least one fitness date to either walk, bike, or Zumba totally helps. I could do more cardio, but I could also nap more too.
22 Times George and Amal Clooney Looked Madly in Love
George and Amal Clooney tied the knot in 2014 in a romantic wedding in Venice, Italy, after a weekend full of festivities. The couple has been in the spotlight since they went public with their relationship during an African safari in March 2014, and have created plenty of sweet memories along the way. Take a look at the duo's cutest pictures together.
Who Has Kaley Cuoco Dated? Look Back on Her List of Lovers
Kaley Cuoco recently found love with equestrian Karl Cook, but he isn't the first guy to ride straight into her heart. The actress has been attached to a handful of hotties over the years, from her The Big Bang Theory costar Johnny Galecki to Superman himself, Henry Cavill. Scroll through to see the men who have been lucky enough to romance Kaley.
Michelle Obama Touches Down in Spain With Her Daughters and Mother
After enjoying a fun girls' trip in Morocco, Michelle Obama, her daughters, and her mother, Marian, all jetted off to Madrid, Spain, on Wednesday, in part of the first lady's Let Girls Learn initiative. As the four women made their way off the Air Force One, they were met with a bouquet of flowers at the Torrejon Air Force Base. Not only did the ladies look fabulous in their matching Summer dresses, but Malia and Sasha also looked so grown up.
The sweet family outing is just the latest we've seen of the Obama girls. Aside from showing off their sisterly bond, the president's daughters were full of sweet moments during the family's historic visit to Cuba. See more pictures from their latest outing here.
25 Engaged Celebrity Couples We Can't Wait to See Tie the Knot
We love seeing celebrities attend lavish parties and award shows, but the one thing that always tops it all is when they throw the biggest party themselves: their wedding! From firework displays to candy bars, stars usually cover all the elaborate bases when it comes to their nuptials. And with splits happening left and right these days, it's good to know that true love still exists. Since so many hot couples are currently on their way to the altar, we've rounded up all the ones we can't wait to see (hopefully) get married in the coming months. Cheers to a blissful year!
12 Celebrities Who Are Card-Carrying Members of the Beyhive
There are some things that only a Beyoncé superfan - a member of the Beyhive, if you will - would know, like how many octaves her vocal range spans and the significance of the number four in her life. Another thing that all Beyhive members have in common is an uncanny ability to suss out a fellow Queen Bey devotee. You can just feel when someone else in the squad is around; it's like all of a sudden the room begins to glow and is suddenly scented like lemons.
Among the group of people in the world who are obsessed with Beyoncé are her fellow celebrities - people who not only respect her for her dedication and love her music but also damn near lose their sh*t when they're in her presence. If you're a card-carrying member of the Beyhive, you're in very good company with these stars.
Blake Lively and Ryan Reynolds's Quotes About Each Other Further Prove They're a Match Made in Heaven
Blake Lively and Ryan Reynolds make quite the pair. After costarring in Green Lantern in 2011, the stars' friendship developed into a full-blown romance, and they tied the knot in September 2012. Not only do the pair, who are parents daughter James, look incredibly good together, but they always manage to make us melt with their adorable quotes. While Ryan has certainly been known to crack a few jokes about their sex life, the two have also shared some heartwarming stories about each other, including how they fell in love. If you are just as obsessed with the couple as we are, be sure to check out all their best quotes ahead.
The Ultimate Latin Pop Playlist
In case you were wondering if we are over Sin Bandera getting back together, we're not. We are so not. In fact, their new songs have only renewed our deep love for Latin pop. So, since we've been taking a walk down memory lane with songs like "Livin' La Vida Loca" and "Rebelde," we thought maybe you'd like to, too.
The playlist ahead (and the handy Spotify link at the end) is full of classics from Paulina Rubio, Ricky Martin, Juanes, and Gloria Estefan, but also newbies from Sofia Reyes and J Balvin. Enjoy!
Who Has Robert Pattinson Dated? He's Been Linked to a Lot of Leading Ladies
Image Source: Getty / Kevin Winter
While some celebrities choose to put their love life on full display, Robert Pattinson is not one of them. The hot British actor is a huge star, but he is notorious for keeping his private life under wraps, especially when it comes to who he is dating. Over the years, he has certainly been linked to a lot of leading ladies, but you'd be surprised to find out that he has never actually confirmed any of them. His high-profile relationship with his Twilight costar Kristen Stewart wasn't even acknowledged until the actress publicly apologized for having an affair with her Snow White and the Huntsman director, Rupert Sanders, in 2012.
Image Source: Getty / John Shearer
The actor may keep tight-lipped about affairs of the heart, but that hasn't stopped the rumor mill from turning in Hollywood. While he was actually dating Kristen, Rob was linked to a number of different actresses including Reese Witherspoon, Lindsay Lohan, and Emma Watson.
Image Source: Getty / Jon Kopaloff
As far as his current relationship with FKA Twigs goes, things aren't that different. While the two have certainly had their fair share of sweet moments together, Rob has made almost no comments about the singer in the two years that they have dated. It was actually T-Pain who revealed that the pair had gotten engaged in the first place. Guess we'll never truly know his relationship status until there is a ring on his finger.
10 Swoon-Worthy Times Superhot Peruvian Chef Franco Noriega Sizzled on Instagram
Is there anything better than a hot guy in the kitchen? No, no, there is not. Take, for instance, the hunky man being called the world's hottest chef, Peruvian-born Franco Noriega. The restaurateur, who doubles as a six-pack-clad model with a lofty social media following, recently opened his first spot in New York City called Baby Brasa - and we're suddenly craving a meal out.
In his kitchen, Franco's specialty is healthy chicken prepared with the delicious flavors of his native country, but we'll just go ahead and say that his already-acclaimed Latin menu isn't the only crowd-pleaser. Seriously. Compliments to the chef, because his Instagram is filled with steamy snaps any foodie (read: literally everyone) can appreciate. From shirtless apron shots to sizzling knife skills and all kids of abs, read on to see Franco's hottest moments. Then, take a look through some of the best recipes Peru has to offer.
This Black Hole GIF Is Utterly Mesmerizing
This might be just a simulation of two merging black holes, but it's still insane to look at. Uploaded on Reddit, the GIF made it to the front page and has collected more than 1,000 comments so far.
But as a commenter pointed out, it's actually the work of SXS, or Simulating eXtreme Spacetimes. This group of researchers from Caltech and Cornell University simulate extreme space times to better understand physics in the cosmos. They also produced a paper about the project called "What would a binary black hole merger look like?" and an accompanying video.
What, exactly, would happen if two black holes collided? They would probably merge to become one bigger black hole, but it would be extremely violent, producing enormous amounts of energy and sending gigantic ripples through the universe called gravitational waves. Amazing.
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