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 3 octobre 2017
This 4-Week Challenge Will Help You Finally Conquer Push-Ups
If you struggle with doing push-ups, I feel your pain. It wasn't until a few months ago that I could actually complete a full set of push-ups on my toes. I was fit and more active than most, but I found out from my trainer that I wasn't conditioning my body in the right way to cross push-ups off of my fitness bucket list. Fast forward four months and I am proud to say that I've completed over 50 push-ups in a single circuit.
Chances are it's the same for you. What seems like an impossible exercise is probably closer to your grasp than you think, and that's where this push-up progression plan will help. Designed by Austin Lopez, CSCS and trainer at DIAKADI, the four-week plan hones in on the muscles and movement needed to work when you do a push-up.
"Push-ups require all sorts of general muscle strength, a decent amount of shoulder mobility, and a surprising amount of shoulder and core stability," Austin told POPSUGAR. "The approach of this plan focuses on all of those things. While just working on one move like a dumbbell chest press definitely has its benefits and could maybe get you there at some point, working all of the muscles at once will help you get there more efficiently."
Besides commitment, the only requirement to complete this plan successfully is that you should already be able to do the prescribed exercises without modifications. If you're unable to, expect this to take longer as you build up your strength.
Push-Up Progression Plan: The four-week schedule consists of weekly workouts that should be done three times per week. It's laid out here in text, but continue reading for photos and detailed directions of each move. For weighted moves, be sure to pick dumbbells that challenge you without sacrificing your form; think medium to heavy weights.
Week 1 / Perform 3x Week
- Dumbbell rows, 8-10 reps
- Incline push-ups, 10-12 reps
- Elbow plank, hold for 20 seconds
- Run through the above circuit three times
Week 2 / Perform 3x Week
- Dumbbell rows, 8 reps
- Up-down plank, as many reps as possible
- V-crunch, 15 reps
- Run through the above circuit four times
Week 3 / Perform 3x Week
- Incline push-ups (performed closer to the ground than in week one), 6 reps
- Elbow plank with reach, 12-16 reps
- Run through the above circuit four times
Week 4 / Perform 3x Week
- Negative push-ups (as slow as possible), 6 reps
- Side plank with hip dips, 8-12 reps on each side
- Run through the above circuit four times
Week 5
- Watch all that work come together! At this point, you should be able to do a set of three to five push-ups on your toes.
32 Incredibly Chic Fall Decor Items You Won't Believe Are From HomeGoods
Oh, HomeGoods, how we love thee. The store is like a freakin' magnet, pulling us in with its surplus of affordable home decor items every time our paychecks come in. The only downside to the heavenly establishment? The chain lacks online inventory, making it difficult to plan out exactly which products are on our wish lists (and thus usually resulting in buying that extra candle or throw pillow that we most definitely don't need - oops!).
Luckily, if you're on the hunt for Fall-themed home decor, you can get a decent idea of what's on the shelves at HomeGoods stores by browsing through the #HomeGoodsHappy hashtag on Instagram, where plenty of shoppers have eagerly shared snaps of their finds. All of the items have one major thing in common: they look expensive and stylish, but they're all sold at budget-friendly prices that won't make your credit card beg for mercy.
Below we've gathered a handful of the most cozy and chic HomeGoods gems from all over social media for your viewing pleasure. But be warned: scrolling through the photos will have you running - nay, full-on sprinting - to the nearest HomeGoods to snag some similar items of your own.
After Years of Exercising, This Is the Workout That Changed My Body
When I started working out with a trainer a few months ago, I wasn't entirely sure what to expect, but if there's one thing I am certain of, a barbell was never part of the equation. Yet here I was, standing in front of one with my trainer off to the side asking me to do deadlifts. I was equal parts perplexed, scared, and thrilled. In all my years of working out, heavy lifting was something I had never done. Like everyone else in my life, I hopped from trendy studio to trendy studio for my workouts, and though there was a weight room at my gym, the idea of picking up a barbell on my own seemed terrifying.
I looked down at the 65-pound steel bar and then looked up at my trainer Austin (a few times in a lame attempt to stall). With no knowledge of or prior exposure to lifting, I was also dealing with the real fear that I would possibly drop this thing, along with myself, in the process. Sensing my fear, he talked me through the steps repeatedly with the right amount of encouragement, until I grabbed the damn thing and remarkably pulled it off - "with ease and perfect form," he would later tell me. I surprised myself; I was stronger than I gave myself credit for. Austin added weight to the bar at a quick pace, which I think even surprised him.
Looking back, I am not sure why I stayed away from a barbell for so many years. Sure, I wasn't exposed to it, but I also never allowed myself to even explore the idea. When I heard SoulCycle was coming to my city, I was in the very first class. When the new TRX studio moved in down the block, I couldn't wait to try it! But lifting? Nope. Despite my firm belief that women are strong AF, there was a part of me that thought of lifting as a man's world, or at least the kind of world where you go when you want biceps as big as your head. And if I am being totally honest, huge 'ceps weren't what I was looking for.
The kicker here is that it has has changed my body in a way that I never could have anticipated. I have lost more weight over these last three months than I have in the last few years. I am stronger and faster in just about every other workout in my life. And most recently, during a beach vacation, my partner commented on my butt. It was higher! Perkier! Lifted! Rounded! I went into heavy lifting with the very wrong idea that it would add bulk, yet here I am feeling my absolute best and more confident than I have in a long time. Even more importantly is the understanding that this confidence had less to do with how I look and everything to do with how I feel.
The thrill of doing something new mixed with a real sense of accomplishment has given me an exercise high that I have not felt in a very long time. Instead of being terrified of a barbell, I now give my trainer grief when we aren't lifting. Through this process, I have come face to face with my physicality in a way that has never happened. There's also a real sense of pride from seeing more weight being racked up on the bar and learning what my body is capable of handling. But more than anything, the inner confidence that I have built from this latest step in my fitness journey has helped me in all facets of my life and continues to surprise me on an almost daily basis.
Strength vs. Cardio - Here's How You Should Structure Your Workout
Ask most trainers and they'll tell you that a healthy workout routine consists of strength training, cardio, and rest days, ideally spread throughout the week. But for those of us who love two-a-days or long sessions at the gym or just need to maximize our time, the common question seems to be: Which do I do first, strength or cardio?
This was the burning question I had for Natalie Carey, certified trainer and sports nutritionist at DIAKADI Fitness. "Strength training should always come first - always," Natalie said without skipping a beat. The benefits of structuring your workouts this way are plenty, she added.
Fat Loss
If losing weight is your goal - specifically fat - weight training before your cardio session has major benefits, Natalie said. She explained that strength training increases the "afterburn effect." Your resting metabolism rate is heightened and your body is working to help your muscles recover, which results in an increased calorie burn long after the workout is over. This is an ideal place to be in when you hit your cardio session.
Diana Chaloux, CPT and owner of the online personal-training website HitchFit, is also in agreement. "When you strength train, your body utilizes glycogen (stored carbohydrates) for fuel," Diana said. "So if you strength train first and then do lower-intensity cardio immediately after, which uses fat for fuel, you create an environment in your body conducive to fat metabolism." Basically by the time you get to your cardio session, your body will be primed to burn fat at a higher rate than if you did it the other way around.
Injury Prevention
Compared to cardio, it's much easier to get injured while strength training. And strength training while tired only increases that risk, said Natalie. This is perhaps the biggest reason she advises clients to strength train before a cardio session. "You want to make sure you have the energy to perform the exercises correctly," she said. "Poor form can result in an injury that will get you off track with your training goals." Best to hit up those lunges, kettlebell swings, and push-ups when muscles are fresh!
It's important to note that even if you feel energized and unaffected by your cardio session, your body was still put through the motions and energy stores were depleted. This fatigue may cause your form and focus to be affected in ways you might not be able to notice on your own. Whatever you ultimately decide, be mindful of how you feel and do your best to know when it's time to back off.
41 Photos of Shakira and Gerard Piqué Proving They Are a Match Made in Heaven
Shakira and Gerard Piqué were destined to be together. The two are head over heels for each other, but that's not all. The couple shares a birthday 10 years apart, have two little ones, and are extraordinarily charitable people, making them a match made in heaven.
Gerard is a hottie with a body, and don't get me started on Shakira. Just take a moment to think about her belly dancing skills. We'll wait! Back? OK, time to look at the best photos of the hot couple. Keep scrolling to see these two lovebirds in action.
101 Costumes to DIY on the Cheap
Sick of spending way too much time googling DIY costume ideas? Well, you're in luck. We spent hours scrolling through every corner of the Internet to dig up the most amazing and creative costumes so you don't have to. Keep reading for 101 DIY costume ideas - they range from outfits you can put together in minutes to projects that only advanced costumers will be brave enough to tackle.
18 Whole30 Dinners You'll Make Well After Your Diet Ends
There are a lot of good reasons to try the Whole30 Diet; it's made up of fresh, whole foods, and free of things like sugar, junk food, and alcohol. It's a great plan for anyone looking to clean up their diet, but given the strict guidelines, meal prep is a must, especially when it comes to dinner. Gone is the ease of ordering takeout or delivery at night - trust us, that General's chicken is definitely not Whole30 approved.
If you're considering the diet for yourself, these 18 Whole30 dinner recipes are a good place to start, and the dishes easily lend themselves to leftovers for next-day lunches.
The Secret to Losing Belly Fat
While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the extra fat around your waist. To get rid of ab flab, it's essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio - it's important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.
A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!
You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:
- Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
- Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
- Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here's a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.
- Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:
- 45-minute fat-burning treadmill workout
- Tush-toning hill repeat intervals
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
- 10-minute HIIT (high-intensity interval training) video workout
- 30-minute pyramid intervals
- 30-minute Barry's Bootcamp running workout
- 30-minute beginner intervals
- 60-minute walking-jogging workout
Less Bounce For Your Buck: The Best Sports Bras For DD+ Girls
For ladies with big boobs, the sports bra struggle is very, very real. There's never enough support, the straps dig in, and getting them on and off practically requires a sports bra doula. Even if you've tried every sports bra your friends have recommended, your girls require special attention. Look no further: we've rounded up the best sports bras for big-busted girls so you can get your sweat on comfortably and stylishly. Cleavage optional.
The Collagen Trend: Why These Supplements Matter For Exercise and Health
Whether you're an athlete, trying to get better skin, or looking to improve your bone health, there's a supplement you need to know about: collagen.
At a beautiful outdoor breakfast in Nantucket, MA, I was introduced to collagen as a supplement for the first time, and it came in the form of pancakes, waters, and matcha lattes, with special (tasteless!) supplement powders from a brand called Vital Proteins. This was also the first time I had heard "collagen" referenced in the health world without any reference to needles or fillers - in fact, there were more stats thrown around about athletes and runners. Let's just say that I was more than intrigued.
Collagen is found naturally in the body, and it's essential to our tissue structure and elasticity - but its production declines with age ( . . . yayyyy). While collagen is found in animal proteins that you can eat naturally (like beef, for example), it's not typically in the cuts of meat you'd want to eat. Collagen comes from connective tissue - the stuff you're cutting off your meat, typically. Eating a boneless, skinless chicken breast? It's not exactly loaded with collagen. It's okay though, we don't really want to gnaw at bones and tendons, either.
There are also certain foods you can eat (turmeric is a good one) to increase your body's natural collagen production, but you won't get the same volume as you would with a supplement.
Supplements deliver the collagen or collagen peptides to your body in a way that can increase your levels directly. The benefits of collagen supplementation are pretty impressive and largely backed by science. Here are some reasons to consider loading up on this fundamental protein.
- For skin. Multiple studies have shown the beneficial effects of collagen supplements on the skin. One study in 2013 showed that consuming collagen supplements reduced signs of aging, and another noted a significant improvement in skin elasticity.
- For your bones and joints. A 2008 study showed "improvement of joint pain in athletes" with a dietary collagen supplement. The same study also noted that collagen supplements have been shown to be beneficial for patients with osteoarthritis. Another study observed the growing bones of rats and concluded that collagen did in fact increase bone mass - something to think about, since women struggle with bone density more than men. Thanks, genetics!
- For athletic performance. Collagen is a protein; adding collagen into your diet also means adding in protein. For example, adding two scoops of a collagen supplement like Vital Proteins Collagen Peptides adds an extra 18 grams of protein to whatever you're eating and drinking. Adding protein helps with muscle repair and building, recovery, and satiety, helping you exercise better and feel your best.
- For your gut. Naturopathic physician Dr. Josh Axe says collagen can help remedy leaky gut syndrome - a medical condition that can cause food sensitivity, digestive problems, and a slew of other physical ailments. We've seen more and more about this on health blogs like Paleoleap.com, but have yet to see scientific research. All in all, it seems like there are no harmful side effects, so it can't hurt to try - especially since collagen is even easier to digest than gelatin.
20 Reasons to Get Digital This Halloween With Pixelated Face Makeup
Whoever came up with pixelated face makeup earns a million cookies from us (get it?) because this trend is downright insane! It's like someone stepped out of a 1980s computer game and right into 2017, ready to party. We love that this look can take on a million different forms, from ultraglam pixelization to funky to eerie and beyond. Sift through these makeup looks from supertalented Insta MUAs, roll out your cosmetic brushes, and cue the music and robot dance!
12 Questions That Will Help You Find Happiness
Ask somebody what their definition of happiness is and their response will likely differ from the next person's. There are things that have been proven to bring us joy, but happiness tips aren't always a one-size-fits-all formula. Discovering what would make you happiest requires some self-exploration, which we've made easier with the questions below. Inspired by prompts from A Book That Takes Its Time, these 12 questions will hopefully shed some light on what you need more of and less of in your life.
Write down your answers to each of the following questions:
- If you had an extra hour in the day, what would you do with it?
- What small changes could you make to improve your day?
- What can you do tomorrow morning to start your day off right?
- What small pleasures would you like to enjoy more?
- What's your favorite part of the day?
- Who brings you the most amount of joy?
- Who brings you the least?
- If money wasn't an issue, what would be your dream job?
- What's something that always makes you smile?
- What's currently stressing you out the most?
- What do you wish you had more courage for?
- When was the last time you felt most excited or alive?
Now, look at your answers and notice any patterns. Turn your responses into actionable steps: do less of what brings you down and do more of what fulfills you, surround yourself with people who bring you joy and consider cutting ties with those who don't, etc. Let your answers inspire you to take the reins on your life and find your happy.
Harley Pasternak Shares a Weight-Loss Tip You Can Use Right Now
Harley Pasternak is a renowned fitness trainer, and there are no healthy lifestyle questions he doesn't have answers to - especially ones about weight loss. While he previously told us his top three tips to shed the pounds, at a Reebok event he emphasized that losing weight is a journey.
"I tell everyone to focus on the process rather than the end goal," he said.
Knowing this might sound strange to someone trying to knock off those 10 to 15 pounds in a hurry, Harley said:
"If someone comes to me and says I want to lose 20 pounds, I'll say let's change that goal because you don't have direct control over that. You have indirect ones and if you dedicate yourself to the process and make that your goal, as a byproduct you'll hit your goal. So for example, I'll say your goal is to hit 12,000 steps a day. Your goal is to eat protein and fiber five times a day. Your goal is to get seven hours of sleep a night."
To sum up Harley's words of wisdom: there are no shortcuts to weight loss. It's in your best interest to start small, whether that's by changing your diet or switching up your fitness routine, because this all leads to a more positive outlook and result. And if you need help tracking your steps (something Harley loves), he recommends a Fitbit or downloading the Fitbit app. "Everybody has a way to measure your activity these days," he said.
10 Tips For Keeping Your Fig Tree Fit as a Fiddle
If your heart wants a fiddle leaf fig tree but your black thumb is standing in the way, San Francisco Bay Area editor and garden consultant Julie Chai can help! While she considers fiddle leaf fig trees to be reasonably low-maintenance, she insists on tried-and-true methods for keeping them healthy and beautiful. Anxious to master the art of indoor tree survival? See Julie's 10 tips for fiddle leaf fig tree success!
- POPSUGAR Home: What should people consider when searching for a spot to place their fiddle leaf fig tree?
Julie Chai: Fiddle leaf figs like it bright, so choose a spot where it'll get plenty of light for as much of the day as possible. Just make sure your tree won't have sun shining directly on it since that can damage leaves.
- PS: What do brown spots on leaves signify? Is there a way to stop the brown spots from spreading?
JC: Brown spots could indicate a number of problems, but they're generally related to too much or too little watering, and either of those could lead to disease. You'd need to troubleshoot, starting with making sure you're watering with the right frequency. Once you've resolved the source, which is most often water-related, the brown spots should stop.
- PS: If the large leaves begin to collect dust, is it important to wipe them? Does that really keep them from getting enough sun?
JC: You definitely want to keep your tree's leaves clean. Though dusty leaves could impact your plant's ability to absorb light to a degree, you'd need to accumulate quite a layer for that to be a major concern on its own. A bigger problem is that the dust could interfere with the plant's "breathing," and could also invite fungus and bacteria that may lead to pests and disease. I wipe my large-leaved plants with a soft, damp cloth - old cotton t-shirts are perfect for this! You could also use a duster. I even rinse my plants in the shower or hose them off outside a couple of times a year. If you do this, be sure you use lukewarm water - plants don't like cold showers any more than we do! If you're rinsing outside, do it on a warm day and dry the plants in indirect sunlight.
Keep reading for more helpful tips!
The Cult Leader on American Horror Story Might Be Right Under Our Noses
So far, American Horror Story's seventh season, Cult, has given us plenty of meaty theories to sink our speculating claws into. From simple questions about who some Ryan Murphy favorites will be playing (Lily Rabe as Sharon Tate would be spot-on, no?) to why we shouldn't trust Ivy (Alison Pill), there's a lot to unpack. Now it's time to add another whopper of a theory to the pile: who is the leader of the titular cult?
For a while now, we've assumed the people in charge of the pack of roving killer clowns are Kai Anderson (Evan Peters, playing the town's Donald Trump-worshiping psychopath), his sister Winter (Billie Lourd), and Ivy. But what if they're not the architects of the deranged unpleasantness Ally (Sarah Paulson) is experiencing after all? Reddit user StripperGirlDelilah (we're assuming that's their real name as well) recently posed a very interesting take on season seven's big bad.
Wouldn't it stand to reason that the true leader of the cult is a queen bee of sorts?
The promotional campaign leading up to season seven's premiere was full of bee and hive imagery. On top of that, the show makes a big to-do about introducing a literal hive mind in episode two when Ivy and Ally's new neighbor reveals his beekeeping hobby. Wouldn't it stand to reason that the true leader of the cult will end up being a queen bee of sorts? As StripperGirlDelilah points out, "The queen bee is kept inside the hive at all times for protection." And remember that mysterious closed door with the flower we see in the first episode in Kai and Winter's home? That might be where the queen bee, likely the mother of Kai and Winter, is hiding out.
If true, it would explain some of the Anderson siblings' weirder traits. For starters, Kai has blue hair and Winter's is white - with the show's overt political themes, the Anderson matriarch's hair is probably red (and perhaps signals another appearance from Murphy's beloved Frances Conroy). In a hive, the queen is the only sexually mature female, but there are a few other female bees on hand to become queen in case she dies. Winter's obvious anxiety around children could be a sign that she's not looking forward to the day she has to take over and have kids of her own for "weird culty reasons."
During episode four, "11/9," we see how a manipulative Kai recruits cult members, and the insanely twisted tactics he uses to exert control over these angry individuals. If StripperGirlDelilah's theory is right, his recruiting skills are guaranteed to make the Anderson matriarch proud.
It's a long shot, but we'd be lying if we said we weren't just a little convinced. Check out the theory in full below!
The Iconic Halloween Movie You Should Watch Tonight Based on Your Zodiac Sign
Trying to narrow down the perfect Halloween movie to watch come Fall is like attempting to decide which is better: candy corn or candy apples (it's obviously candy corn, but for the sake of this analogy, I'll let it slide). There are plenty of horror movies to choose from, as well as beloved childhood classics like Hocus Pocus and The Nightmare Before Christmas. What's a movie fan to do? Instead of hemming and hawing and just watching a Friends rerun because you can't make a decision, let your zodiac sign steer your festive night in instead.
I Made Dirt-Cheap Meals For a Week, and Here’s How I Survived
One day, while feeling particularly dismal about spending yet another $100 on groceries for the week in San Francisco, I read a post that forever changed my outlook on food expenditures: "This Story of How 1 Woman Saved $30,000 in 8 Months Will Motivate You (and Crack You Up!)." I laughed! I cried! It motivated me to get to work. While dumpster diving won't be my method of saving money on food, I had a profound realization: my fridge, pantry, and freezer probably contained enough food to feed me for "free" for at least several weeks, so I set out to only eat from items I already owned. The reserves lasted me well over a week, and in all honesty, I'm still working on clearing it out. Check yours and you'll likely discover an astonishing amount of food that's gathering dust and ice chips. Like me, you may have avoided this food for months. But, when I challenged myself to be creative, I came up with some tasty ways to straight-up survive off of it. You will too, once you read my tips.
Make All Your Breakfasts Healthy and Delicious With These Trader Joe's Staples
Trader Joe's is known for its delicious foods, made with well-known ingredients and few preservatives. And the brand certainly knows how to do breakfast! Aside from its fresh fruits and veggies, here are some staples you should keep in your kitchen at all times to whip up a nutritious breakfast any day of the week.
Fresh:
- Medjool dates: great for making fruit-and-nut bars or to add to oatmeal.
- Riced cauliflower: perfect for cauliflower porridge.
- 100% liquid egg whites: add greens and other veggies for a savory breakfast.
- Unsweetened soy and almond milk: for cereal and smoothies.
- Pomegranate seeds: these make it much easier to add them to yogurt or cereal.
Packaged:
- Dried nuts (almonds, cashews, peanuts, walnuts, pecans): enjoy them alone, make protein balls, or add them to oatmeal or smoothies.
- Dried fruit (raisins, apricots, banana, mango): enjoy alone, add them to oatmeal or cereal, or make fruit-and-nut bars.
- Rolled oats (they're gluten-free): for overnight oats and oatmeal bakes.
- Hemp seed: for smoothies and this overnight hemp cereal.
- Chia seeds: make chia pudding or add them to pancakes or overnight oats to make them more filling.
- Organic flaxseed meal: add to smoothies, oatmeal, or baked goods.
- Unsweetened instant oatmeal packets: use fruit to sweeten them naturally!
- Peanut butter protein granola: enjoy with yogurt or milk.
- Quinoa bread: for avocado toast.
- Nut butters (peanut butter, almond butter, cashew butter): perfect for toast, oatmeal, smoothies, or topped on fruit.
- Organic strawberry fruit spread: for toast or to sweeten oatmeal.
- Cacao nibs: topping for yogurt or oatmeal.
Frozen:
- Fruit (mango, blueberries, raspberries, cherries, açaí purée packets, and coconut chunks): for smoothies and oatmeal.
- Veggies (broccoli, corn, and edamame): for omelets or other savory breakfasts.
- Steel-cut oatmeal: add whatever flavoring and toppings you like.
- Cooked whole grains: use in place of oatmeal.
- Riced cauliflower: for cauliflower porridge.
- Multigrain waffles: spread nut butter on two of them and sandwich together for an on-the-go meal.
I Survived Whole30, and This Is Exactly How I Did It
I'm not really sure how the whole thing started. I just knew that I needed to do something good for myself - different. It's like I just woke up one day and went, "Yep, I'm going to do this." And I did.
Let me rewind a bit. My name is Emily and I'm a food-a-holic. And a craft-cocktail-a-holic. Chicken and waffles and a great moscow mule make my entire weekend. My career centers on food trends and mixology. Not to mention, I travel a lot and am constantly at business dinners. However, I have also struggled with weight and body acceptance my entire 32-year-old life.
About eight years ago, I was at a pretty good weight and was happy with my body for the first time since high school. However, life happened, and by 2014, I clocked in at 193 pounds. Over the last few years, I have taken off about 10 to 15 pounds at a time, but it's always been a struggle. So much so that my friends and I would always joke about my thyroid as I shoved in lobster tacos or ordered another cucumber martini. But I wanted to get back to that weight; the weight I was when I remember being the happiest. That's when I decided to give Whole30 a try. For 30 days, I would rid my diet of alcohol, grains, sugar, dairy, and legumes.
I didn't wait to clean out the cabinets of all the junk. I didn't have one last binge session. I just set a deadline and said that it was only 30 days and I could handle it. The result? I lost 12.2 pounds in 30 days. I actually weigh less than my happy weight.
A lot of people said they feel restricted on this diet. I have to tell you, that was not the case for me. I enjoyed nights out, I was never hungry, and I ate good food. Really good food. If you plan correctly and ask the right questions of, say, a friend who is throwing a party, you will be fine.
My Whole30 Survival Guide
Meal Plan: Did I mention that you need to prep and plan everything? Planning my meals became almost a religious experience for me. I downloaded the Whole30 list of approved foods to keep on my phone and used it every time I went shopping. I spent some time planning my meals and comparing it to my weekly schedule - Which days would I need lunch? Would I be eating out at all? Will I have something prepared for lunch the next day if I do eat out?
Oh, and Prep For Nights Out, Too: While I did eat out a few times on Whole30, I tried to limit it. And when I did eat out, I did some pretty thorough research to make sure there was at least something I could eat, even if I had to modify it a bit. I did have a panic moment when a friend changed our dinner venue last minute, but it turned out fine. A lot of servers/restaurants are really accommodating if you just ask them to be!
Figure Out Your Go-To Foods: Mine were eggs, frozen precooked shrimp, and frozen blueberries. By keeping all of these things in stock, I could whip up a quick meal if I didn't feel like cooking something huge. And the frozen blueberries were an awesome snack when I was feeling like I wanted some ice cream.
You're Going to Crave Things: For a friend who is currently doing Whole30, it's alcohol. For me, it was ice cream. Around day eight, I was in complete agony because all I wanted was a mint chocolate chip cone. All I can tell you is to stick it out, because when you wake up the next morning, that craving will be gone. Well, it was for me until day 20, when I almost stole an ice cream cone from a passerby on the boardwalk on my run. Almost is the key word.
Your Skin Is Going to Glow: I kid you not. My mother looked at me on day 21 when I happened to be makeup-less and was like, "You look like you took 10 years off of you. I haven't seen your skin so clear in years." She was right. I had noticed it myself around day 14/15, but I wasn't sure if it was just a fluke or not.
Get a Support Group: I was very lucky to have two of my best friends with me every step of the way, both of whom are also trying to lose weight. Every craving, frustration, or victory, they were there to talk me down, celebrate with me, or push me forward. It felt really great. I was also very vocal to my family and friends about what I was doing. My father (whom I love and adore) is a food enabler, and for the first few family dinners, he would constantly ask if I could eat something or if I would try something. But I was firm, and soon he was on board too.
You Can Do It: Get a countdown board. Mark it on your calendar. Plan a fancy dinner for the first day off. You can do it. Stay focused. It's only 30 days.
So what's next for me? I have decided, for the most part, that I am going to stick to this eating plan. This "diet" has changed the way I think about food. It has made me realize how little I actually need to fuel properly, and it's made me think about what I miss and what I do not miss having in my diet. (Ice cream, yes; alcohol, no.) However, I won't completely stop eating what I love. If I want a glass of wine on date night, I will allow it and not feel so bad. I'll make sure to be extra good prior and after to balance it out. But today, I'm having an ice cream cone. Soft-serve swirl. With extra sprinkles.
I Did 20 Push-Ups Every Day For 2 Weeks and Here's What I Learned
Earlier this year, I could string together a solid 14 to 16 push-ups without stopping. It was a skill that took me quite some time to master. And by "quite some time," I mean months and months. For that, my gratitude lays with CrossFit. When I'd see them on the list of to-dos for a daily WOD (workout of the day, in CrossFit speak), I felt excitement over dread. I got to a point where I looked forward to seeing just how many I could crank out before dropping to my knees for that modification. I looked forward to watching what was four up to six, and six up to eight.
But then I hurt my back. Lifting too much weight overhead during the CrossFit Open triggered some nagging arthritis in my lumbar spine, and push-ups were one of the first things to go. Maintaining that tension in my core, rep after rep, bothered my back. Although I was taking the time to work on my core strength, I didn't want to risk the unintentional pain; I started doing push-ups constantly from my knees, reverting back to my pre-gains status. I felt like the last year of strength successes were subsiding.
Here's the thing: I'm not the kind of person to take "subpar" as status quo. So, naturally, after a couple of months of accepting this on-the-knees approach, change was imminent. The logical decision? I was going to work back to stringing together a slew of push-ups, ASAP. The plan? Rise to the challenge. Using the app Spar, I challenged three friends (including my boyfriend) to do 20 push-ups every day for two weeks. The best part is hands down the penalty: if you miss a day, Spar charges your credit card $3. Thus, I present you with four lessons I learned doing 20 push-ups a day for two weeks:
1. Not every goal has to be astronomical.
I knew going into this challenge that just because I started on this goal didn't mean I was automatically going to crank out standard push-ups easy-breezy. Setting a goal of 20 push-ups felt like a lot, but I knew that 10 would be a little too easy. So I started small. I wasn't going to crush all 20 push-ups from high plank from the get-go. So, after doing a few going through the motions from high plank to low plank, I'd drop to my knees and finish the rest of them modified. Being easy on myself made this OK. Being easy on myself made me feel like I could make positive progress. As the weeks progressed, I worked on doing more and more in the standard format before giving in to the alternative.
2. A support network makes everything better.
If I had simply challenged myself to do 20 push-ups each day, I probably wouldn't have stuck it out. Not because I don't have willpower, but because . . . let's be honest: things always get in the way. Watching my friends execute their reps (Spar makes you record a 10-second video every day when you check-in to show the challenge participants you're not fibbing), I felt motivated to do mine. The trash talking . . . well, that motivated me a bit, too.
3. When you think you can't go any more, do one more.
That's when I focused on all the things you're supposed to focus on when executing the perfect push-up: lean slightly forward, keep your shoulders stacked over your elbows, engage your core. When I felt like my triceps couldn't bear lowering my body weight back to the ground (nevertheless pushing it back up), I took a deep breath, paused, and then pushed past my comfort zone. Despite struggling before the rep, I'd say that almost always that last can-I-keep-doing-this push-up was my best.
4. The best is yet to come.
Probably the best part of the challenge was waking up to a "You lost!" email (both my boyfriend and I missed one day each, paying out a total of $3 to our friends). Within an hour, the group text was lighting up with questions like "What's next?" paired with suggestions. Sure, we all like a little friendly competition. But now that I've built up my arm strength, I'm thinking those lunges are a good idea.
Sip on These Low-Calorie Starbucks Drinks - All 150 Calories or Fewer!
You very well could expect to walk out of Starbucks with a 400-calorie bomb in a cup, but it doesn't have to be that way! There are tons of hot and cold beverages that are half the calories so you can feel like you're indulging without your waistline showing it. Check out this list of Starbucks Tall (12-ounce) drinks, all under 150 calories.
Coffee:
- Caffè Misto; a one-to-one mix of fresh brewed coffee and steamed milk: 80 calories (two percent milk), 40 calories (almond milk)
- Caffè Latte; espresso with steamed milk and a light layer of foam: 150 calories (two percent milk), 80 calories (almond milk)
- Cappuccino; espresso with a thick layer of thick foam: 90 calories (two percent milk), 80 calories (almond milk)
- Caramel Macchiato; freshly steamed milk with vanilla-flavored syrup and espresso, topped with caramel drizzle: 150 calories (nonfat milk), 130 calories (almond milk)
- Vanilla Latte; espresso blended with creamy steamed milk and vanilla syrup: 150 calories (nonfat milk)
- Iced Caffè Latte; espresso with milk, served over ice: 70 calories (two percent milk), 50 calories (almond milk)
- Iced Vanilla Latte; espresso blended with milk and vanilla syrup, served over ice: 140 calorie (two percent milk), 100 calories (almond milk)
- Iced Skinny Cinnamon Dolce Latte; espresso, steamed nonfat milk, sugar-free cinnamon-dolce-flavored syrup, cinnamon dolce topping, served over ice: 60 calories
- Iced Coconutmilk Mocha Macchiato; chilled Sumatran coconut milk, white chocolate mocha, and espresso roast with caramel drizzle and a swirl of mocha: 150 calories (almond milk)
- Caramel Light Frappuccino Blended Coffee; buttery caramel syrup combined with Frappuccino roast coffee, nonfat milk, and ice: 100 calories
- Caffè Vanilla Light Frappuccino Blended Coffee; blended Frappuccino roast coffee, vanilla bean powder, nonfat milk, and ice: 130 calories
- Coffee Light Frappuccino Blended Coffee; Starbucks coffee blended with nonfat milk and ice: 90 calories
Tea
- Chai Latte; black tea infused with cinnamon, clove, and other warming spices combined with steamed milk, topped with foam: 140 calories (almond milk)
- Green Tea Latte; matcha lightly sweetened, with steamed milk: 140 calories (nonfat milk), 120 calories (almond milk)
- Iced Chai Latte; black tea infused with cinnamon, clove, and other warming spices, milk, and ice: 150 calories (nonfat milk), 140 calories (almond milk)
- Iced Green Tea Latte; matcha lightly sweetened, steamed milk, and ice: 120 calories (nonfat milk), 100 calories (almond milk)
- Teavana Shaken Iced White Tea Lemonade; white tea, ice, and lemonade: 70 calories
- Teavana Shaken Iced Black Tea; black tea lightly sweetened, with ice: 30 calories
- Teavana Shaken Iced Green Tea; green tea blended with mint, lemongrass, and lemon verbena, lightly sweetened, with ice: 30 calories
- Teavana Shaken Berry Sangria Herbal Tea; Teavana Iced Passion Tango Tea, apple juice, with real blackberries and orange slices: 120 calories
Refreshers
- Cool Lime Starbucks Refreshers Beverage; real fruit juice, mint, and a lime slice, with Green Coffee Extract: 45 calories
- Strawberry Acai Starbucks Refreshers Beverage; strawberry flavors accented by passion fruit, acai, and lightly caffeinated with Green Coffee Extract: 80 calories
- Pink Drink (16 oz.); strawberry acai Refreshers Beverage with accents of passion fruit, with coconut milk: 140 calories
- Very Berry Hibiscus Starbucks Refreshers Beverage; real fruit juice, whole blackberries, with Green Coffee Extract: 60 calories
The Best New Trader Joe's Products From 2017 - So Far
One of the best things about Trader Joe's is that it's constantly releasing new products for customers to try, and we're not just talking about the free samples. Shopping at Trader Joe's is never boring thanks to the never-before-seen foods available every month, and 2017 is already off to a fantastic start. We're keeping up with every single new offering from Trader Joe's to let you know which items are worth the purchase and which ones you should skip. Ahead, read up on all the best new Trader Joe's products of the year so far, and add your favorites to your shopping list the next time you head to TJ's.
- Additional reporting by Jamie Mieuli
The Easy Eating Formula For Getting Rid of Body Fat
If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate.
Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.
Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." There are only two foods Christmas says to avoid - processed foods and alcohol - since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.
What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.
- 45-minute walk-run-sprint interval workout for beginners
- 10-minute HIIT video from celeb trainer Astrid McGuire
- 60-minute walk-jog workout
- 7-minute workout that targets belly fat
- 20-minute full-body HIIT video workout
- 30-minute pyramid interval workout for the treadmill
- Tush-toning interval workout with hill repeats
And once the belly fat begins to dissolve, you'll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you're starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.
The Best Pop Culture Halloween Costumes For 2017
We have literally hundreds of Halloween costumes inspired by pop culture around here, and though a timeless TV- or movie-inspired costume is always a winner, there is something cooler about picking something timely. With that in mind, we have tons of costumes for women and men from pop culture that are still very hot. From hit 2017 movies like Wonder Woman and It to TV shows everyone's talking about like Game of Thrones and Westworld, here are some relevant, fun ideas.
I Made These 6 Changes at Snack Time and Lost Weight
When it came to my sanity, snacking on something between lunch and dinner helped prevent me from wanting to push the entire refrigerator into my mouth by 6 p.m. Sadly though, I wasn't always making the right choices. Instead, my snack choices left me feeling sleepy, famished, and weren't doing anything for my waistline. I decided to get serious about snack time by making these changes, and now feel more alert, less bloated, and the scale is even budging!
Crackers, Pretzels, Chips, Oh My!
Can you say carbs? Yes, a snack is supposed give you energy to get through your day, but munching strictly on chips or pretzels left me feeling sleepy and hungry. On their own, I found that refined carbs were a terrible snack choice because they tend to be low in fiber and protein, the nutrients you need to feel satiated. I started to make sure my snack choice had fiber and protein, which kept me fuller longer. Carrots with hummus or a few homemade banana oat protein balls are my new choices.
I've Got to Have That Cookie!
Whether picking up an enormous 300-calorie peanut butter cookie when out buying my lunch or consuming a bar of dark chocolate, sugary snacks left me feeling foggy, and the empty calories - although super delicious - wasn't helping with my weight-loss goals. To satisfy my sweet cravings, I started enjoying a fruit and protein smoothie or a date with almond butter.
Two Is Key
Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition told POPSUGAR that snacks should contain at least two of the following to help you feel fuller longer: protein (6-10 grams), fiber (at least 3 grams), and healthy fats (6-10 grams). Heeding her advice, I started making sure I wasn't just eating my normal piece of fruit, but would couple it with some protein or healthy fats, like raw almonds. This banana sushi snack is one of my go tos.
But Nuts Are High in Protein, Right?
While nuts offer all three, I was eating handful after handful of salted cashews with raisins - I'm sure I ate almost a cup's worth. One handful is a serving, so even when eating healthy foods, I make sure to stick to serving sizes!
Eating a Meal, Not Snack
A snack is supposed to be a little something - not a lot of something. To keep things in check, I now keep my snacks around 150-200 calories, which means it's important to choose the right foods. Case in point: one of my go-to snacks used to be a Cashew Cookie Larabar (I'm a little addicted to these!) and a banana. This combo was the equivalent of 330 calories, which was almost as much as my breakfast. To navigate around this, I started checking the labels on my protein and granola bars and realized they were higher in calories than I thought. So instead of an entire Larabar, I might enjoy half with a handful of berries.
Thirsty, Not Hungry
One thing I realized is that it became a habit to eat an afternoon snack. I'd get the slightest urge to have a little something and immediately reach for food. So I started reaching for a water bottle instead. I'd drink about 12 ounces, and then give it about 10 minutes to see if I was still feeling hungry or not. Most of the time the feeling subsided, or I'd only need a little bite of something like an orange, which saved me unnecessary calories. So before going straight to crunching, try sipping!
23 Times We Almost Didn't Recognize Adriana Lima
Adriana Lima can make herself look like a totally different person with a simple change of clothes, a variation on her lipstick, or a subtle hair change - that's probably why fashion designers are always choosing her to walk the runway for them. The Brazilian beauty can be sexy and flirty at the Victoria's Secret Fashion Show, slightly manly wearing a three-piece suit, and even goth with the help of the right eye makeup. Keep scrolling to see all the times Adriana had us wondering "Is that really her?"
40+ Easy Halloween Costumes For Lazy Partygoers
We've put together some awesome, easy costumes that are great for lazy partygoers. With these ideas, you can still look festive at any Halloween party without breaking a sweat - or the bank.
9 Scented Candles Interior Designers Always Buy
Candles may as well be currency in the interior-design world. Interior designers use them as the final touch to a room, the one that elevates a space to the next sensory level. We mortals love them too but have a hard time knowing where to start.
To help you wade through the morass, we rounded up our favorites. Psst - they are also on every interior designer's list!
Get ready to buy matches in bulk.
18 Printable Halloween Party Invitations That Are Wicked Cool (and Cheap!)
If you're planning to throw a monster bash this Halloween, then you'll need the perfect party invitations to entice guests to your house of horrors. Save cash with cute printable cards that are spooky, silly, classy, and cool. We rounded up 18 to choose from - start printing and get to planning!
What You Should Be Eating If You Want to Lose Weight
As we age and our metabolisms slow, it's easy to pack on a few pounds without realizing it. But a study has found that making consistent changes to your eating habits can lead to big weight-loss results over time.
The 2015 study, first published in the American Journal of Clinical Nutrition, followed the dietary habits of over 120,000 people for 16 years and found that those who ate foods that had a high glycemic load (which includes refined grains, starches, and sugars) gained more weight than those who ate foods with a low glycemic load (foods such as nuts, dairy, and certain fruits and vegetables). This isn't surprising or new; other research has shown that going lower on the glycemic index (GI) scale will help you lose weight. What is interesting in the new study, however, is that other key habits can mean the difference between pounds on the scale. Check out what else the researchers found about weight gain and loss:
- Those who ate more yogurt, seafood, skinless chicken, and nuts lost the most weight; in fact, the more people ate of these foods, the less weight they gained.
- The researchers found, however, no difference in weight gain in those who ate low-fat vs full-fat dairy.
- Diets with more red and processed meat intake were associated with weight gain, especially when meat was paired with refined grains or starches.
- Eating meat paired with low-GI foods, however (like vegetables), helped reduce weight gain.
- Eating foods like eggs and cheese along with high-GI foods was linked to weight gain, while eating these foods with low-GI foods led to weight loss.
In general, the researchers found that the best diets for weight loss were high in protein-rich foods like fish, nuts, and yogurt, which helped prevent weight gain. Avoiding refined grains, starches, and sugars further helped, as did replacing red meat consumption with other protein-rich foods like eggs and cheese. It may seem like common sense, but taking the time to fill your plate with lean proteins and vegetables and other low-GI foods will help you lose or maintain weight throughout the years. Learn more about the glycemic load and how foods rank on the glycemic index here.
The 1-Step Hack That Makes an Ikea Cabinet Unrecognizable
Interior designer Victoria Solomon of Victoria Elizabeth Design had a mission: to add a media cabinet to her small NYC apartment that would add extra storage while hiding the ugly wires under her TV. In her dreams, she envisioned a 140-inch built-in-looking piece of furniture that could hold its own on the long 180-inch wall - but in reality, nothing like this existed. So what did the clever designer do? She turned to Ikea and hacked her way to the expensive-looking custom console of her dreams!
Victoria realized that three Ikea Besta shelf units, when lined up, totaled about 140 inches. So, she purchased three Besta ($100) shelf units with high-gloss white doors and gave them an undeniably glamorous (and ridiculously simple) makeover by adding agate pulls ($49 per pair).
Want to re-create the look at home? Read on for Victoria's expert tips!
Grey's Anatomy: Why Owen and Teddy's Relationship Is Totally Meant to Be
At the beginning of Grey's Anatomy's 14th season, Dr. Owen Hunt is a damn mess. I mean, it makes sense. His sister has turned up alive after being presumed dead for ten years, and she's a little too fine. Then, there's the fact that his wife, Amelia Shepherd, is barely speaking to him. And he doesn't even know she has a massive brain tumor! With so much emotional upheaval, it makes sense that Owen would turn to those he loves most for support. Specifically, he runs into the open arms of old friend Teddy Altman, who rushes to Seattle when Megan Hunt turns up. By the end of the episode, it's clear both Owen and Teddy's feelings for each other have taken a new form. If you ask me, it's only a matter of time before they end up together.
Don't get me wrong, I really hope Owen and Amelia can work things out! But let's face it, they have a lot working against them. Brain tumor aside, their marriage is in shambles. Let's not forget that Owen and Amelia have a huge rift in their relationship which once again is caused by Owen's desire to have kids. Just like Cristina, Amelia really doesn't want children, while being a dad is what Owen wants most in the world. After their huge fight, Amelia has more or less been avoiding Owen for months. In fact, things are so bad that Owen's entire family (Megan included) takes note and stages an intervention. Granted, Amelia's brain tumor may complicate things, but above all, it seems like both of them want out of the marriage.
Meanwhile, Teddy is referred to as Owen's "person" multiple times throughout the first couple of episodes. She's the one who's there for him; she even calms him down when he has a panic attack over Megan's surgeries. At the end of the episode, their kiss signifies that they're both ready to take the friendship to the next level. Teddy (thankfully) pumps the brakes, saying they can't be together as long as Owen is still married to Amelia. As for whether Owen will stay by Amelia's side once he finds out about her brain tumor, we'll just have to wait and see.
At this point, it's hard to say if Owen really wants Teddy, or if she's just his source of comfort right now. He could just be confused given everything he's been through lately. Even so, it's hard to deny the chemistry and history between the two. And, while Teddy's stance on children isn't clear, she's still a question mark while Amelia is an adamant no. Teddy and Owen seem like soul mates, and to see them fall in love would be a sorely needed bright spot on the show.
Finally, an Expert Tells Us Exactly How Often We Should Be Working Out
Working out is full of so many numbers, from reps to sets to seconds in between exercises. It's a lot to keep up with! It's like trying to color-coordinate your closet after a huge vacation – no easy task. To make the effort you put in worthwhile, it helps to know you're doing the right amount of exercise in order to see results. Once you've figured out whether to do cardio or strength training, you're left with one important question: "How often should I work out?"
To get you a straight answer on this ever-elusive question, we got expert advice from certified Strength and Conditioning Specialist and Youfit Health Clubs' Master Trainer, Philip Cruz.
How Many Days Per Week?
A great place to get started is making a calendar and scheduling out all the workouts you plan to check off for the week. Cruz recommends you aim for at least three workouts a week on nonconsecutive days.
"If you choose to work out more often, plan on changing up the intensity of the workouts so that your body can recover after a tough workout," he told POPSUGAR. That means if you just tackled a day full of lower-body exercises, like squats, lunges, and deadlifts, you'll want to balance out that workout with a lower intensity cardio session to help with recovery.
Cruz also cautioned that, if you do work out on back-to-back days, you shouldn't train the same muscle group intensely, so your body can recover and come back stronger.
How Long Should Each Workout Be?
We've got the number of days down; now how long do you need to buckle down for each day? Cruz recommends that "workouts last anywhere from 30 to 90 minutes." The range depends on the intensity of the workout. The rule of thumb is, the more intense the workout, the shorter it should be.
For longer workouts Cruz suggests splitting them up into 30 to 45 minutes of weight training, then finishing off with 20 to 30 minutes of cardio. If you're a bit squeezed for time, Cruz's go-to workout is a 30-minute circuit or high intensity workout.
What Type of Exercise Is Best?
Alright, we know how many days and how long to sweat, but how exactly should you be breaking that sweat? Thankfully, planning workouts is a little easier then perusing meal prep ideas, so you don't go crazy eating the same thing every day.
"There are many different ways of working out," Cruz told POPSUGAR. "You can do an interval style workout on the elliptical, resistance train using cables or free weights, or even take a group class."
Variety and consistency are the key. By continuing to do similar workouts and exercises over time you'll feel the movements get easier, and you'll get that satisfying feeling of moving up to the next pair of dumbbells. If you're sticking with three days per week, Cruz recommends breaking those days up into upper body, lower body, then finishing with a core and cardio workout. You'll be able to get the benefits of strength training and cardio. Plus, who doesn't love a little extra core?
Final Advice
We're idealists, planning to do every workout we ever committed to, reading every book, and even flossing twice a day. But it's important to be realistic. Cruz even admits these recommendations are based on an ideal situation, and to never feel guilty or get down on yourself if you miss a workout or have to cut one short.
"Anything is better than nothing" Cruz reassures us. Ultimately you have to experiment and find what works best for you. Everyone is different and every week is different. Some weeks we're fresh off a rejuvenating Netflix marathon, and others you might feel like your to-do list is never ending.
Just remember that consistency is the most important thing. One moment doesn't define you - and one workout won't make or break your goals.
This Emoji-Inspired Calendar Is the Only Thing You Need on Your Wish List
If your love of emoji knows no limits, then prepare to break out your wallet and get this calendar straight out of your dreams. The Unicalendar is an emoji-inspired calendar that shows the entire year on a single, letterpressed page, and it comes with a set of "double foil" emoji stickers ready to use and mark dates that mean something a little extra special to you.
The Unicalendar uses an "emoji-inspired icon" to mark 56 special days and events on the calendar including traditional holidays like Thanksgiving and Valentine's Day as well as lesser-known ones like Popcorn Day and Book-Lovers' Day. If you need reminders for some more personal days, the Unicalendar comes with a set of 80 emoji stickers to mark celebrations, birthdays, or anniversaries.
Unsurprisingly, the Unicalendar already met its $3,200 goal and has raised $5,280 at the time of writing. You can still get the calendar via the numerous rewards offered. If you contribute $60 or more, you get a signed calendar, a set of 80 emoji stickers, and free shipping. Or, if you know multiple emoji-lovers, you can get three copies of the calendar with three emoji sticker sets for $150. The calendar is expected to ship in time for the holidays, so there's no reason to hold back from buying one for yourself.
It's Time! 10 Editor-Approved Makeup Palettes For Fall - All Under $50
We are fully ready to embrace the chocolate browns, coppery golds, deep burgundies, and rich plums of Fall. It's time to make our makeup match the season! There are plenty of gorgeous palettes out there that will give you a look perfect for the months ahead. Whether you like cool or warm tones, there's a shade out there that will make your cosmetic-loving heart race. Take a look at our top 10 choices that our beauty editors are loving, all for under $50. With prices this good, you just might have to stock up on a few of these gems. Happy shopping!
11 Reasons You Should Update Your Home This Fall - All With Essentials From Serena & Lily
There are so many reasons this Fall is the perfect time to update your space. As you get ready for the holiday season and hosting dinner parties, give your living room a little boost. Create the perfect space that you'll love showing off to your friends or just cuddling up in by yourself while catching up on Netflix. Instead of searching all over the place, we decided to shop the ever-evolving brand, Serena & Lily. This retailer started as a catalog and website but is now popping up with more and more store locations. In case you're not familiar with the brand, it carries everything from cozy throws to lush sofas. We browsed through the site and found some great decor items that will turn your home into a relaxing oasis. Shop our favorites.
This Emoji-Inspired Calendar Is the Only Thing You Need on Your Wish List
If your love of emoji knows no limits, then prepare to break out your wallet and get this calendar straight out of your dreams. The Unicalendar is an emoji-inspired calendar that shows the entire year on a single, letterpressed page, and it comes with a set of "double foil" emoji stickers ready to use and mark dates that mean something a little extra special to you.
The Unicalendar uses an "emoji-inspired icon" to mark 56 special days and events on the calendar including traditional holidays like Thanksgiving and Valentine's Day as well as lesser-known ones like Popcorn Day and Book-Lovers' Day. If you need reminders for some more personal days, the Unicalendar comes with a set of 80 emoji stickers to mark celebrations, birthdays, or anniversaries.
Unsurprisingly, the Unicalendar already met its $3,200 goal and has raised $5,280 at the time of writing. You can still get the calendar via the numerous rewards offered. If you contribute $60 or more, you get a signed calendar, a set of 80 emoji stickers, and free shipping. Or, if you know multiple emoji-lovers, you can get three copies of the calendar with three emoji sticker sets for $150. The calendar is expected to ship in time for the holidays, so there's no reason to hold back from buying one for yourself.
4-Ingredient Natural Plant Fertilizer That Costs Next to Nothing
Instead of paying a fortune and contaminating your yard with who-knows-what's-in-it plant fertilizer, here is an inexpensive DIY recipe that will perk up your plants. What's even more handy is that each of these four simple and low-cost ingredients can be found at your local grocery store. The recipe takes just a few minutes to make, and you only need to pour it on your plants once a month.
13 Feelings You've Already Had If You're a Christmas Fanatic
Not that I'm counting, but Christmas is less than 15 weeks away. To the amusement of my significant other and coworkers, I'm one of those people who starts to get excited when the weather turns cold. I definitely have a Christmas countdown app on my phone, and trust me when I say that my tree will be up on the first of December (I would do it earlier, but I'm unfortunately not allowed . . . ).
If you, too, are a Christmasaholic, it means you have great taste, and it also means you've probably had these 14 thoughts in the past couple of weeks.
You Don't Have to Be Tall to Pull Off Giraffe Makeup This Halloween
From cats and bunny rabbits to foxes and deer, dressing as an animal for Halloween has always been a thing. The only issue is that some of these costumes are so popular that they tend to get, well, overdone. And though there's truly no shame in showing up to the party as the seventh person in cat ears and a tail (hello, photo op), sometimes you just want to go for a costume that stands out in a crowd. For that, we suggest the eloquent and beautiful giraffe. Take your inspiration from the following Instagrammers!
How I Turned My Ikea Couch Into a $10,000 Designer Sofa
I don't believe you grow out of Ikea past the age of 25. I love the Swedish brand's minimalist aesthetic. And since I like to mix things up, the price point works for a design commitment-phobe like me. Despite my Ikea love, after three years, my Karlstad sofa started to look a bit sad. Since the low-profile sofa fit perfectly in my open living room, I decided to give it a designer-couch makeover instead of replacing it.
This Raleigh Sectional from Design Within Reach (pictured above) served as my inspiration. The walnut frame matched the midcentury vibe I strive for, and the light fabric color would add to the airy look in my bright living space. That sofa retails for as much as $10,000. I knew I could DIY the look for less. Read on for how I did it.
Harley Pasternak Thinks "Life Is Too Short" to Be Keto
The keto diet is as divisive and polarizing as politics (if not more so). As it turns out, carbohydrates have the ability to really turn people against each other; those who are pro-keto (and seeing positive effects from the diet) would be quick to shut down anyone who said the diet isn't healthy, and those who don't subscribe to the ketogenic way of life would be dismissive of anyone who told them to stop eating carbohydrates.
That said, celebrity trainer and nutritionist Harley Pasternak, MSc, is never afraid to share his opinion on food, no matter the controversy surrounding a topic - he'll tell you that your dairy-free yogurt isn't healthy, your juice cleanse is BS, or that your "acai is a scam." So of course, we had to ask him about his thoughts on the keto diet.
"Bad, bad, bad," he told POPSUGAR. "[Keto] is based on interesting, small bits of scientific evidence," he said, citing that "the research is actually done in animals," and in mice, specifically. He expanded on his thoughts of the diet and lifestyle, saying "it's antisocial, [and] it makes you have terrible breath."
Harley also warned against the concept of fasting with the keto diet. "You're cannibalizing and metabolizing your lean tissue, your healthy tissue in your body," he said.
"Life is too short; embrace it," he said. His parting words of nutritional wisdom? "Find balance, moderation. Eat food that makes you happy and healthy . . . but eat!"
21 #MealPrep Ideas That Are Anything but Boring
Do you #MealPrep? Meal prepping, or making your weekly breakfasts, lunches, and sometimes dinners ahead of time, is the craze sweeping the nation. Many self-confessed meal preppers often take to Instagram to show off their ingenuity and handiwork. People on special diets, such as Paleo or those on Weight Watchers, have long enjoyed meal prepping, since it can be hard to pick up dishes that conform to their strict needs on a whim.
Now, meal prepping is going mainstream as more and more people try to get a handle on the week ahead. It's also a great way to ensure you eat healthy and often for less than buying meals out. In fact, meal prepping is getting a downright gourmet makeover - check out these 21 inspiring examples of #mealprep!
Pumpkin Spice Jell-O Pudding Is Back, Because Nothing Is Off Limits This Fall
Just in case you had the burning question, "Can I still buy Pumpkin Spice Jell-O Pudding Mix?", the answer is yes! The seasonal Jell-O pudding mix is back this year and was recently spotted at WinCo Foods, according to food blogger The Impulsive Buy, and it will likely be available at other retailers. Out of all the pumpkin spice foods to hit shelves this year, orange pudding might not top your list of must-try products - but hey, it's made with no artificial sweeteners or high-fructose corn syrup, according to the package. All you have to do to transform this boxed mix into a pumpkiny pudding dessert is beat the flavored mix with two cups of cold milk for two minutes until it's set. This may or may not be up your alley, but if it is, consider this your lucky Fall day!
Here's the Reason I Don't Tell People That I Lost 70 Pounds
A sales associate at the mall recently brought up the fact that he lost 70 pounds. A special diet got him on track, he told me, after which he pointed at the filing cabinet in front of him.
"When I was heavier, that would have probably toppled on top of me," he said, rising from the floor. Moments earlier, he lost his balance while rising from a crouched position, clenching on to one of the handles as part of a fast-thinking response. However, his significantly lighter body prevented him from pulling the cabinet over and pinning him underneath.
"Yep, I lost a ton of weight and have never felt better," he said.
As he spoke, I caught glimpses of all the telltale signs of a health-conscious man proud of his achievement: the gallon-sized water container perched by his register, a black Fitbit curled around his wrist, and, most notably, his unending enthusiasm.
Immediately, flashbacks of my own weight loss back in 2007 - interestingly, the exact same 70 pounds he experienced - entered my mind. I vividly remember the days of telling just about every stranger that I met about my weight loss. Of course family and friends saw my transformation too, thrilled to see a new me emerge.
He brought the topic up yet again, momentarily interrupting my own fat-to-thin memories, as if trying to elicit more dialogue. I met his eyes, offered only a slight smile and a congratulatory "good for you!" My comment was genuine, but the conversation - at least on my end - stopped there.
I could have told him that I, too, lost a lot of weight after spending most of my late childhood, teen, and early adult years playing roller coaster with the scale. I could have told him about the kids who puffed their cheeks out from their car window as I pulled up alongside them and how that bothersome thought still lingers to this day. I could have discussed weight-loss maintenance ideas with him, probing deeper into how he keeps it off and what food temptations he overcomes to stay in shape. I could have. But I didn't.
Truth is, I've become drained from the endless conversations I've faced over the near decade I've lost and maintained (ish) so much weight. I'm mentally exhausted from all the "How'd you do it?" and "Is it hard to keep the weight off?" questions. I'm done with the days when others used to glance at my plate, saying, "I'm going to eat what you do so I can be a skinny thing too." I'm even exhausted by my own thoughts as I recall losing weight well after I no longer needed to, including a time when I felt that, as a size 2, I wasn't small enough to justify sitting in the presence of the area's recommended eating disorder counselor. No matter how small, I thought myself physically big yet simultaneously felt invisible in the world. Ironically, I reasoned that making myself smaller would give me a bigger presence. If that makes any sense.
So yeah, I'm over it.
I've been in his shoes, fresh off the scale with numbers I enjoy seeing, beaming with energy and confidence. But now, nearly 10 years later, I simply tire of the conversation more than I did in the beginning, many times inwardly rolling my eyes when people work themselves into a tizzy when they eat a second slice of pizza or cut their run a minute short.
It's not that I'm not excited to be a weight-loss success story or that I don't appreciate others' similar successes. I still enjoy fitness, nutrition, and wellness and believe it's best to be at a healthy weight. My love of the elliptical and getting in my zone at the gym hasn't gone by the wayside, nor has my interest in primarily eating fresh, whole fruits and veggies.
Had this little conversation with the sales associate taken place even a year ago, I would have burst with excitement, piping up that I, too, lost the exact same amount of weight oh so long ago. I know from past discussions with others that several minutes of weight-speak would have ensued, from the treadmill inclines we find ideal to sharing a "But it doesn't taste like cauliflower" rice cake recipe. We'd bond, we'd say goodbye. Then I'd leave, committing a newly learned bicep exercise to memory as I pass Sephora, JCPenney, ultimately making my way to the parking lot.
Except this time around, I'm happy to offer nothing of my experience, oddly satisfied with my silence. I say goodbye, pass a few stores, and then enter the parking lot. I drive away, not knowing where the road will take me next - and I'm excited, even comfortable, with wherever that may be and however ordinary that may seem.
35 Perfect Occasions For Soraya Montenegro's "Crying in Spanish" Meme
Image Source: Televisa
The "cries in Spanish" meme isn't new, but it's still everyone's favorite way to respond to a text or email because it truly applies to almost all scenarios in your life. Whether it's something serious (where you just need to cry a little more dramatically) or something funny (when you're sarcastically crying), we can all admit that if we can't immediately copy and paste the meme, all we want to do is copy María la del Barrio's Soraya Montenegro's face and cry in Spanish IRL. Keep reading to see just 35 situations when this meme is the only way to react.
- When you run out of tequila while making margaritas. The struggle is so real - once you start, there's no stopping the process.
- When your abuela forgets to make your favorite dish when you are going over to her house. You know that you have been waiting for that flan or arroz con guandules for a while, so the feeling of disappointment is overwhelming.
- When your mom tells you to go get her chancla. No matter how tough you try to act, she sees right through it.
- When your significant others tells you they ran out of hot sauce. They should know better and always have that stocked up.
- You spill some guacamole on the floor and realize the five-second rule doesn't apply. Every bite counts and when that one goes down, you feel it to your core.
- When your mom tells you that you need to change your clothes because no daughter of hers is leaving the house like that. Part of you wants to say something disrespectful, but you know better, so instead you cry inside.
- When you go to Sephora to buy one thing and end up blowing your entire paycheck. There is never a such thing as just getting one thing because the aisle of doom always gets you.
- When you spent $100 on a mani and pedi and mess up a nail as soon as you walk of the salon. This is the worst that could ever happen to any human!
- When you find out your partner cheated on you. It hurts so bad . . . or does it? They will never know if you cry in Spanish.
- When you want to call in sick at work, but can't because you don't have any paid days off left. This is a disaster.
- When a hairstylist messes up your haircut and you are in shock. When you step out of the salon, you are Soraya.
- When you have to decide between buying a nice bag or paying rent on time. The decision can be really hard sometimes.
- When you accidentally delete all of Jennifer Lopez's music from your phone. This is something that should never happen! Ever!
- When someone asks you who Selena was. What follows next is a palm to your own face in astonishment and a good cry.
- When you think about how hard it is to be you. Some people will just never understand.
- When you go in your pantry for your favorite chips only to realize that your roommate ate them all. They were labeled for a reason.
- When you have Champagne taste on a beer budget. Just keep it real with yourself.
Image Source: POP Aesthete
- When you have to decide if you're going to make it rain in the club or in the grocery store. To spend your money on alcohol or groceries? Decisions, decisions.
- When you redo your selfies with your bestie like a million times and she chooses the wrong one to post. There was a reason you retook them in the first place.
- When you're bilingual and keep forgetting words in both languages. It's hard being smart.
- When you find out your SO binged on Netflix without you. They should know better than to try and sneak it past you.
- When you are the only one of your friends who hasn't watched Game of Thrones. And that's all they'll talk about at happy hour.
- When you realize your mom used your new lipstick before you got a chance to actually use it. Cry on the inside and just give it to her.
- When you are the only one of your friends who isn't in a relationship. You must admit you feel alone at times.
- When you message someone on Bumble and you never hear back. If you took the time, shouldn't they do it too?
- When your partner doesn't text you back even though it says they read your text. They better know that text has a shelf life before you explode.
- When avocado prices go up. Why does this keep happening?
- When your phone is about to die and you don't have a charger. That's the ultimate burn.
- When you realize that you ate your last piece of cake the night before. Sometimes your mind plays the worst kinds of tricks on you.
- When you go to the salon to get a blowout and it's pouring rain by the time you leave. Does Mother Nature not know how long you were in the salon for?
- When someone says that Justin Bieber's version of "Despacito" is better than the original. Let's not forget who was popping before.
- When you find out that your favorite celebrity couple just broke up. Does love even exist anymore?
- When you realize your little brother isn't going to take your crap anymore. He's all grown up now, so you better watch out.
- When you turn your whites pink because you don't know how to do laundry. Why do bad things happen to nice people!? WHY?!
- When your mom gets a peek at your report card/checking account before you get a chance to prep her. Start weeping, now.
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