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.
samedi 4 novembre 2017
4 Signs You're Overtraining - and How That Negatively Impacts Your Goals
Hard work pays off - but working harder instead of smarter doesn't. If you've been putting in hours of exercise and not seeing the results you want, you could be overtraining.
When you start seeing results - or want to keep results going - it's natural to want to turn it up a notch. It's a delicate balance, though. Look out for these telltale signs that you're overtraining. Knowing when to back off can prevent injury and long-term damage to your health and well-being. We spoke with Youfit Health Club's national director of fitness, Raphael Konforti, to help identify those cues we may be missing.
You're Training Hard but Not Seeing Results
The most frustrating part of overtraining is that your results fade away like the colors in your favorite shirt. You need to give your body time to rest from any intense regimen.
"Recovery is where the magic happens," Konforti said. "Think of training and recovery as your bank account. Every time you exercise, you're taking money out, and if you don't save up with recovery time, you're going to run out of money and results." Changes in your body have a huge impact from what happens after your workouts - your sleep, your rest, and your nutrition all play a part in helping you reach your goals.
You're Low on Energy
Are you dragging yourself out of bed every morning? We're not talking about suffering from a long night out or being a self-proclaimed night owl here. "If you start to notice yourself really struggling to wake up and not having energy throughout the day, you're likely overtraining," Konforti told us. "Drinking an extra cup of coffee - or three? That's another telltale sign." He also explained that this isn't something you experience one day and then not the next. If you feel this way for a week or more, look at scaling back your workouts to replenish your energy.
Aches and Pains
It hurts. Everything! If you hear yourself saying that, stop and check in to see if there's a reason you should feel all those aches and pains. "It's normal to feel sore, but joint aches like the ankles, knees, and shoulders aren't normal. Muscles recover faster than connective tissue - like tendons and ligaments - so overtraining can cause those vital connective tissues to wear out," Konforti said. Chronic pain feeling a bit sore from a workout is also a cause for concern, as it may indicate a strain - or something worse. Additionally, if you feel your immune system breaking down, it's another sign that you're putting too much strain on your body.
Irregular Heart Rate
The truth lies within your heart - literally. One of the best ways to truly know if you've overtrained is by checking your resting heart rate. If you're overtraining, you'll notice that it's increased. According to Konforti, it's best to measure your resting heart rate right when you wake up and to count your beats for one minute. Do this for a couple days to get a baseline measurement. Then, if you feel like you're overtraining, take your heart rate the following morning. If it's a noticeable few beats higher per minute, you'll want to kick back, put on your slippers, and relax so your body can catch up.
What If I'm Overtraining?
If you feel like you may be going too hard, taking immediate action is important. Konforti recommends not stopping exercise altogether but modifying. "Try decreasing the amount of sets you do and taking down the intensity of your workouts," he said. "Focus on light cardio and recovery work like foam rolling and yoga to give your body time to rebuild and get back to normal." How long you need to back off all depends on how hard you pushed yourself before. Usually one to two weeks is enough to get you back on track.
15 Sporty Gifts For the Fitness Girl Who Loves Victoria's Secret - All Under $50
Every year when the holidays roll around and it's time to start gifting your loved ones, I constantly struggle with what to get the girl who has everything. So I started focusing on my friends' hobbies and interests. If you know someone who loves working out and is also obsessed with Victoria's Secret, they're in luck because the mega retailer's Victoria Sport line is insanely swoon-worthy. To save you time, we did the browsing for you. From a water bottle to a sexy sports bra and even some cozy track pants, all these hot gift picks are under $50. See what's on our wish list.
Healthy Desserts Are a Real Thing Because This World Is a Beautiful Place
You don't need processed or refined sugar to have a delicious dessert, and believe it or not, there are healthy desserts out there. In fact, we have at least 70!
These recipes feature one of many aspects: try our vegan, gluten-free, Paleo, low-calorie, protein-packed, or dairy-free treats to have a lightened up, seriously delicious treat without undoing your diet. And yes, there's plenty of chocolate and ice cream to be had. Dig in!
Ice Cream and Frozen Treats
Pudding
Candies and Small Bites
Cookies
Bars
Muffins and Breads
Sweet Protein Balls
100+ Things to Do Before You Die
You will never need to read another bucket list again. Trust us when we say this is the mother lode of bucket lists, the bucket list to end all bucket lists, the . . . well, you get the point. It goes without saying that life is short, so get some of these amazing experiences under your belt while you can!
Stranger Things: Eleven's Escape From the Upside Down Is Season 2's Laziest Storyline
Warning: this post contains spoilers for the new season of Stranger Things!
In the first season finale of Stranger Things, our story with the Demogorgon comes to a shocking conclusion at Hawkins Middle School. Dr. Brenner and the rest of his lackeys finally locate the kids and Eleven, only for the Upside Down's monster to burst out of the wall one final time. Fortunately, our psychic heroine crushes the brains of the bad guys and gets rid of the Demogorgon for good . . . but disappears herself. Listen, we've known for a long time that Eleven survives the ordeal, but her season two entrance is frustrating after a season one finale that almost certainly suggests she's dead.
Let's go back. In this finale episode, Eleven exerts a lot of energy. She's already pretty wiped out from locating Mike in the Upside Down. Once the bad guys show up, a small chase ensues. This pursuit culminates in a magnificent show of power from Eleven. She decimates the brains of all the agents with her mind, causing blood to ooze from eyes, noses, ears, mouths, etc. The top-secret government agents collapse, and so too does Eleven. Her telekinetic abilities have taken their toll. Then, of course, the Demogorgon shows up.
Eleven is so weak that Dustin has to carry her to a classroom and lay her down on a table. As the boys try in vain to fend off the Demogorgon with a slingshot and some rocks, Eleven rises one final time to rid Hawkins of this otherworldly evil for good. Dark circles have bloomed under her eyes. Using what is presumably the last of her life force, she destroys the creature from the inside and vanishes into thin air.
Flash forward to season two. An early clip of the new season shows how Eleven escapes the Upside Down, because that's apparently where she goes after destroying the Demogorgon. It seems her psychic blast was so strong, she somehow teleported to this other dimension. Which is fine, I guess. I can get on board with that one. What really bothers me is Eleven somehow seems back at full strength, in spite of everything that went down in the finale.
To put Eleven in the Upside Down is the only way to keep the character alive. I get that. But why is she suddenly so fine? Her dark circles have vanished. She runs through the halls like Dustin hasn't just carried her limp body through the same tiled corridors. She happens upon the hole the Demogorgon made in the wall just before their final face-off (another too-good-to-be-true convenience, if you ask me). Then she uses her power to widen the hole and crawl out, easy-peasy.
Look, I'm glad Eleven is back, and I'm glad she's a huge part of the story. But I do wish the show didn't completely ignore her season one trajectory and hastily solve all her problems. We learn in season two that Eleven has a long and difficult journey after returning to the physical world, but the fact that Stranger Things doesn't address her near-death situation is distracting and lame.
58 Tween Gifts That Will Prove You Actually Know What's Cool
When it comes to shopping for tweens, some parents might feel a bit out of their depths (tweens are, after all, mysterious creatures). If you're confused about what's trendy and can't think of anything to wrap for the holidays this year, we're here to help you look like you're picking up what the kids are putting down - and more importantly, gain some cool points with your kid and their friends.
Scroll through for 58 tween gifts that will prove you know what's up this holiday season.
Facebook Shares 6 Insider Tips For Selling Items on Its New Marketplace
For years, we've relied on Craigslist to get rid of those gently used items we no longer need while making a few bucks in the process. Then, Facebook decided to shake everything up by launching Facebook Marketplace - and we have to say, we're impressed. It allows you to use your existing Facebook account to create fast and easy item listings, then share them with a built-in audience of local Facebook users. No more messy listing logins or time spent blindly fielding phone calls and emails from totally random people. The entire buying and selling process has been simplified and centralized.
But before we said "bye-bye" to our belongings on Facebook, we decided to check in with the social media giant to get the best tips and tricks for selling our secondhand treasures for top dollar. Check out Facebook Marketplace's selling insights below:
- Use Clear Photos: Make sure your images are in focus and give a good look at the actual item - not a manufacturer's photo - and its condition. When possible, Facebook also recommends including multiple shots of the actual item rather than one single image.
- Price Competitively: Facebook Marketplace has a nifty feature that automatically shows you what similar items are selling for nearby. It recommends you use this to ensure that your item's pricing is aligned. For more info, you can even search to see what other people are selling the same item for.
- React to Data: Facebook Marketplace allows you to see how many people have viewed your item, and it recommends you pay attention to this number. If your item is being overlooked, it could be a sign that you need to lower the price or add more info or images to the listing.
- Sell Seasonally: If you want to make top dollar, then sell items when they're most in demand; for example, you'll get the best response to warm coats, costumes, soccer equipment, and cozy home accents in the Fall when buyers are in need of them.
- Check Out Buyers: Before meeting up with a buyer, ensure that they're reputable by taking a look at their public Facebook profile. Here, you can see if you have any mutual friends who can vouch for the person or if there are any red flags you should be wary of.
- Expand Your Audience: If you're willing to ship an item, consider expanding your audience beyond your local area. You can do this by choosing to make your item visible in any buy and sell group you're a member of.
7 Surprising Reasons You Have Dark Circles Under Your Eyes
We all know that a night or two of minimal sleep or putting in extra hours at the office can leave you looking more tired than usual. If you're used to seeing dark, puffy eyes upon waking up in the morning, listen up: there might be a few surprising reasons those circles are forming. While you can't exactly erase the aging process, with some lifestyle changes, you can slow it down and brighten your skin - no concealer required. Ahead, two top dermatologists break down which daily habits could be culprits and how to get rid of dark circles ASAP.
End Bloat and Lose Weight by Drinking This Kitchen Staple
Chances are that you have a bottle of olive oil reserved for cooking, but drinking this kitchen staple can provide you with the same healthy benefits of this antioxidant-rich wonder - if not more. From a happier digestive system to banishing belly fat, here's why you should start and end every day with a tablespoon of olive oil.
- It helps fight breast cancer: A recent study published in JAMA Internal Medicine shows that women who followed a Mediterranean diet supplemented with extra-virgin olive oil had a relatively lower risk of breast cancer than those women who followed a Mediterranean diet supplemented with mixed nuts or a diet that was lower in fat. If the Mediterranean diet is new to you, start with this guide of which foods to eat when adopting it into your lifestyle. Besides protecting against breast cancer, the diet has also been shown to slow the aging process and reduce the risk of stroke.
- It reduces the risk of heart disease: While it may seem counterintuitive that drinking olive oil can help protect the heart from disease, multiple studies confirm the claim to be true thanks to the MUFAs, or monounsaturated fats, olive oil contains - so much so that the FDA allows manufacturers to label olive oil with this health claim. The FDA recommends consuming just around two tablespoons per day to protect the heart. Just a note that olive oil should replace saturated fats in your diet rather than add to your current calorie intake.
- It encourages weight loss: The same good fats that protect the heart from disease can also aid you in achieving any weight-loss goals you may have. Not only have MUFAs been shown to help the body feel full, but they also target belly fat. Add olive oil to your list of flat-belly foods you should be eating.
- It helps with digestion: While there isn't a lot in the way of scientific research - just a few smaller studies - olive oil is widely (and successfully) used as a homeopathic remedy to help the digestive system and ease symptoms of constipation. Acting as a lubricant of sorts, drinking olive oil is said to help things move along better in the colon.
16 Small US Towns to Visit If You Love Fall
While there's so much to see in the US, there are also many small towns worth putting on your radar - especially during Fall. There's something about getting out of the city and escaping to a place with picturesque foliage that instantly gets you in the spirit of the season. Whether you're looking to check out harvest festivals, leaf peep, or just enjoy the Autumn month somewhere new, we've got the perfect list for you. See 16 small towns in America to visit in the Fall.
Here's Why You Should Always Shop at Trader Joe's on Tuesday and Wednesday
There are plenty of Trader Joe's fun facts that would make any customer an even bigger fan of the store, and so will these secrets about what it's really like to work there. An employee who describes himself as a mate, or a manager, at Trader Joe's did a Reddit AMA ("Ask Me Anything") session in which he anonymously answered burning questions from fans on the internet. If you've wondered how good the pay is, if the notoriously nice employees are really that enthusiastic all the time, and how the employees feel when you ask to try products, read on to discover all the answers.
The employees really are always happy.
Someone wanted to know, "Why are you all so happy?" It's true that Trader Joe's employees tend to be enthusiastic and friendly all the time, so is there any sorcery or company policy behind it? The employee said, "Honestly, before I worked there and was just a shopper I was thinking the same thing . . . 'Why are all these people so damn happy, must be faking it or something.' But now that I work there I can tell you it is 100 percent genuine. We are just happy to be at work. It's a great job with great people and we get treated humanely. Need a break? Go stretch your legs. Hungry? Grab a snack. Also very flexible with leaving early/coming in late. Low pressure, low stress job that pays well = happy employees."
They LOVE when you ask to try snacks - really!
"I LOVE when customers ask to try products!!!! Yes, you get to eat as much as you want and the remainder will be given to crew members. We donate as much food as we can to local food shelters but some food does get tossed into the trash. If an item is out of code (expired) we write it off and it goes to the suitable location (trash or donated)." Just make sure it's a reasonable request. He continued, "We're not gonna grill up a steak for you, but something that you can open up and taste, yeah go for it. They'll be happy to open it and let you try. Chips, candy, snacks. Stuff you can just open and eat. Shouldn't be an issue."
Trader Joe's might never come to Canada.
At least, according to this person. When someone asked if the store would ever come to Canada, the response was, "Sadly I don't think so."
Kids can get treats if they find the hidden animal.
"Each store has a stuffed animal of some sort hiding somewhere. It's really just for kids to run around and find the missing animal, and they get a treat. Kids seem to LOVE it and parents go along with it too."
Managers have great hourly wages.
Your hourly wages might start at $10 at first, but once you move up, the pay gets even better. "There is no salary for managers other than the Captain (GM) but mates like myself are still hourly, which in my opinion is much nicer. I make $23 an hour and I work 50 hours a week, so factor in the OT and I get paid handsomely for a job I love doing and is low stress/fun. Plus the benefits are the best."
There's a reason for the quick expiration dates.
When a customer commented on the fact that the "bread has nearly immediate expiration dates," the employee explained about Trader Joe's lack of preservatives. "The best answer for this is that NONE of our products, breads included, have any sort of preservatives in them. Also if the section leader (person who orders that section, in your case - bread) does a poor job and orders too heavy then they are always having backstock which depletes slower so the new stuff becomes old stuff quick. And rotation. But I feel your pain. Thanks for the question!"
The best days to shop are Tuesdays and Wednesdays.
According this employee, there are certain best days to shop at Trader Joe's. "Tuesday, Wednesday are the best days. Early morning is best time. I think it's hilarious people go on Sunday and complain that we are so busy. Right when we open is honestly the best time to go. We get fresh produce in every morning so you can get the best products, and some stuff actually will sell out for the day around 2 to 4 p.m., including perishable and non perishable items."
Don't get caught trying to take advantage of the return policy.
Trader Joe's generous return policy allows you to return any product you didn't like, even if you already opened it, and sometimes even without a receipt. But the employees can totally tell if you're faking it and are attempting to "return" an item you just found while shopping. "For example, our vitamins can run up to about $20 for a small bottle, a customer will grab it off the shelf and come to a register claiming a refund. The company knows this happens and enforces the policy, knowing well they are being frauded. It eats at my core though. The worst kind of person."
The 6 Things I Do Every Sunday to Stay Healthy All Week
My Sundays are definitely not a day of rest. Far from it. It's the one day I devote to getting everything ready for my healthy week ahead. Take a glimpse into my Sunday. It may sounds a little nuts to jam-pack this much on a weekend day, but it sets me up for success. I know that if I don't plan ahead, I'm looking at skipped workouts and bowls of cereal for dinner.
Morning Workout
An early morning workout is a must for me on Sundays, not only because I teach a 9 a.m. Power Vinyasa class, but even if I didn't, I'd still make it a priority to get in a workout first thing. It energizes me all day, ensures I don't skip out, and gets me into the working-out mindset I want to continue throughout the week.
Meal Planning
I used to head to the grocery store with a big list of healthy foods. I found that not only would I grab things that never got used (RIP bunches of asparagus), but since I had no set plan, every day was a little stressful trying to scramble healthy meals together. Oftentimes I'd get home from picking up the kids at 5 p.m. and just make pasta and a bag of frozen veggies because it was easiest.
Now I take time to plan out my meals. Breakfast is simple - just a protein and greens smoothie or overnight oats. Lunch is a big salad, and I do something basic but healthy for each dinner of the week.
Here's an example of my weekly dinner plan:
Sunday: Potato Leek and White Bean Soup
Monday: Quinoa and Black Beans With Green Beans and Broccoli
Tuesday: Tofu, Veggie, and Rice (or Farro) Stir-Fry
Wednesday: Maple-Cumin Lentils Over Spaghetti Squash
Thursday: Avocado Pasta With Edamame, Tomatoes, and Roasted Cauliflower
Friday: Black Bean, Corn, and Roasted Sweet Potato Burritos
Saturday: Homemade Pizza With Roasted Mushrooms, Red Peppers, Tomatoes, Basil, and Tofu
I even write it out on a big chalkboard that I keep in my kitchen, so I can quickly glance at it in the morning and know what I need to do to get dinner done later.
Grocery Shop
Once I know what I'm making, I hit up the local grocery store as well as Trader Joe's (I love its marinated tofu and dairy-free mozzarella shreds!). I bring the kiddos along so we can not only spend time together, but so I can also teach them about healthy eating. I find if they help choose what to throw in the cart, they're more likely to eat it.
Meal Prep
Once I get home and put the groceries away, it's quite a scene in my kitchen with cutting board, knives, tons of glass containers, and veggies laid across my counter. I make 10 salads for the week (want the hubs to eat healthy too!); cut up sweet potatoes, cauliflower, broccoli, and red peppers for roasting; and cut up onions and other veggies for the stir-fry, as well as white potatoes (for that evening's soup). I also cook up one cup of quinoa and one cup of rice to use for dinners later that week. Getting done whatever I can on Sunday makes a huge difference at 5 p.m. when I need to make dinner for my famished family. If I have time, I'll also prep overnight oats for the week or freezer smoothie packs.
Gym Bag Ready
Aside from regular laundry, I make a point to wash all the workout clothes I'll need for the week: sports bras, tops, running and yoga bottoms, and socks. If I'm really on the ball, I'll fold and put these things in my drawers so I can easily grab them for early a.m. workouts.
Workout Schedule
Workouts don't just happen for me since I work and have a family and house to take care of. I have to set aside time, and since my schedule can be different from week to week, it helps to look ahead and jot down on my calendar workout "appointments." It's typically a run with some TRX and yoga from 6 to 7 a.m. Mondays, Tuesdays, and Thursdays, then a longer run with my mommy-runner friends on Saturday morning, and yoga Sunday mornings. If it's written in ink on the calendar, it's more likely to happen.
12 No-Cook Breakfasts That Support Your Weight-Loss Goals
If you can't seem to set aside the extra time to cook breakfast in the morning, these no-cook recipes will change your life. Light, delicious, and easy to throw together, all of the following sweet and savory options come together in under two minutes. With these quick recipes under your belt, you'll never have to skip breakfast again!
'Anything But Sorry': What to say when a baby is born with Down syndrome
The Canadian Down Syndrome Society has launched a new campaign, entitled "Anything But Sorry: The 'S' Word" to change the perceptions of Canadians about the birth of a baby with Down syndrome.
9 Hair Products the Pros Swear By
New drugstore and designer hair products seem to be popping up every day. Great news, except that it would be nearly impossible (both when it comes to time and cost) to test-drive everything and figure out what works best. That's why we're talking to none other than hairstylists, who have built their careers off of knowing their stuff, to help us pick the real winners. From the flexible, buildable hairspray that turned the beauty industry on its head to the conditioner of your curly-haired dreams (and a few solutions for thinning hair along the way), read on for cleansing and styling products the experts we spoke to deem worthy enough not only for their clients but also for their own locks.
How Many Hours of Sleep You Need Based on Your Zodiac Sign
You may be a night owl or an early riser, but turns out, the stars might have some say in what sleeping patterns you exhibit. And no matter if you're fighting your sign's natural tendencies or not, there might just be a certain number of hours of nightly shut-eye that can keep your body balanced and well, based on the zodiac. (And, get this: the way you meditate for balance is also influenced by your zodiac sign.)
Of course, you're better off listening to your body and the stars here - even if that means hitting the hay earlier than you'd like in order to secure those extra minutes - as you might find yourself getting more sick, tired, or hostile if you're skimping on those zzz's. (And those around you will probably urge you to get some rest, as well.)
Goods news - we found out how many hours you need each night based on your sign in order to avoid being that angry, bitter customer waiting in line at Starbucks on your morning commute. Here, astrologer Joshua MacGuire shares his tips. It's pretty important to follow, as lack of sleep can damage your health long-term.
Ward Off Weightlifting Injuries by Following This CrossFit Competitor's Tips
If you're nervous about trying CrossFit (or doing more of it) because you've heard of scary injuries that happen at the box, we get where you're coming from. It's not an easy thing to stomach. But keep in mind that there isn't much statistical evidence out there showing that CrossFit is any more injury-prone than any other group fitness class or strength-training program. It all depends on how much you learn and who you work with.
To get the inside scoop on preventing injury in CrossFit, POPSUGAR spoke with Elisabeth Akinwale, five-time CrossFit competitor and coach and a spokesperson for U by Kotex Fitness. She's been doing CrossFit since 2010 (and she did her first CrossFit Games in 2011), so she knows a thing or two about keeping your body healthy and safe while you're working your ass off. Here are her professional tips.
Only Work With Trusted Experts
"Put some work into seeking out excellent coaching," Elisabeth suggested. The CrossFit instructors you work with should be well-educated, engaging, and caring. In fact, in many CrossFit gyms, you can't even do the WODs (workout of the day) without having gone through a fundamentals course first. This allows you to get acquainted with each movement so you don't end up aimlessly throwing weights around, because that's when injury occurs. It's the coach's job to keep an eye on you and help you in any way, so don't be afraid to ask questions at any time.
Pay Close Attention to Your Form
Elisabeth said "paying attention to detail" is extremely important when you're lifting weights or doing any kind of dynamic movements (looking at you, wall balls). "The more you're dealing with external load to your body, you need to do this," she instructed. Even if the WOD has you working on as many reps as possible within a short amount of time, that doesn't mean you should rush through the movements recklessly. Your form always takes priority over everything else; the second you take your focus off of it is when you make yourself susceptible to injury.
Make Mobility and Flexibility a Priority
You're demanding a lot from your body when you're doing CrossFit or any high-intensity exercise, for that matter. That's why Elisabeth says you need to be "balancing that with more structural strength, more controlled strength movements to supplement the dynamic, explosive-type movements." Invest some time into doing yoga, stretching regularly, and doing mobility exercises (which your CrossFit gym will teach you). These opposing movements will keep your muscles loose and supple.
Elisabeth also suggests you think closely about which muscles you're using during your workouts. Have you been doing a lot of squats? Spend some time working on the mobility of your quads, glutes, and knees. If you keep yourself flexible in these areas, the large muscles being used for squats will stay healthy. "Keeping it well balanced" is the name of the game, according to Elisabeth.
Be Patient With Your Progress
"Nothing's going to happen overnight," Elisabeth told POPSUGAR. "It's all about the incremental process." While it's exciting to increase your weights in certain movements, don't rush the progress. If your body isn't ready to tack on that extra 10 pounds, don't do it, because you may put it in a compromising position if you force it to do something it's not prepared for. Record your numbers so you can watch yourself grow and get stronger, but take your time and listen to what your body is trying to tell you.
We Found Fall's 9 Best Dark Red Lipsticks That Will Match Your Goth Soul
We've seen people match their lipstick to their eye makeup and rainbow hair, but glamorous goths know the best monochromatic look comes from coordinating your pout to your black heart. Whether you want to channel "the new Taylor" or your favorite grunge vlogger, there are so many ways to step into the beauty dark side.
You're no doubt familiar with the most popular blood-tinted hues out there, like Kat Von D's Damned, ABH's Vamp, and MAC's Diva. We highly recommend keeping all of those products in your vanity, but since Fall is fast approaching, we thought you might want to add a little gothic newness to your beauty bag.
That's why we found nine under-the-radar dark red lipsticks that will make you happier than that dancing pumpkin GIF. You'll probably recognize some of the bigger brands we picked, like Lime Crime and Hourglass, but many of these labels were new even to us. From bullets to balms, each offering brings something unique, and one even costs less than a PSL. Read on for our definitive guide to Fall's most emo hue.
Make These 69 DIY Cleaning Products For Pennies
If you're tired of reaching for cleaning products with ingredients you can't even pronounce, then head to your local grocery store for a few basic components, and make your own. These eco-friendly concoctions will leave your house sparkling. From window cleaner to grout whitener, you'll be amazed at how easy these DIYs are to pull off. And after making the initial investment for the all-natural ingredients, these cleaning supplies cost pennies per concoction to make.
30-Day 6-Pack Abs Challenge
Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.
Here's the 30-day plan below and do adjust as needed according to your ability level. Each day involves three sets of the six above exercises. The third set will be tough - hey, it's a challenge, right! - so be sure to focus on doing the moves correctly, not quickly. This plan also incorporates rest days, so while you can hold off on ab exercises, you can (and should) still do other workouts to strengthen the rest of your body. Also, it's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.
The Only 20+ Upper-Body Exercises You Will Ever Need For Toned Arms
Whether you're about to wear a sleeveless shirt or a long-sleeved bodysuit, there's no denying that you feel better putting it on when your arms feel toned and strong. Whether you're a newbie to strength training or a dumbbell veteran, these upper-body exercises will get you to where you want to be. Your biceps, triceps, shoulders, and even upper back will get a solid workout from these movements - and the best part is you can do them either at home or at the gym. Some use dumbbells, while others just use their bodyweight. Let's get to work!
This Rosé Ornament Is What Happens When Happy Hour Meets Happy Holidays
This year, personalize your holiday decor with knickknacks and ornaments that reflect your unique interests - interests like wine, for example. As part of its holiday inventory, Urban Outfitters released an adorable and affordable Wine Glass Ornament ($12) that will really help you get into the Christmas spirit.
We know what you're thinking, and no, unfortunately the ornament is not filled with actual wine. Instead, it contains a nonspill liquid so it just resembles a full glass of wine. Right now, it seems as though Urban Outfitters is only selling a little Rosé ornament, however, it's likely that the retailer will release red and white wine ornaments later on.
Funny enough, alcohol-inspired ornaments seem to be quite the trend this holiday season. In the UK, The Lakes Distillery created boozy ornaments with whiskey, gin, and vodka. The best part? Those contain actual alcohol you can drink. If you're just into the aesthetic aspect, however, then Urban Outfitters' kitschy bauble is the way to go.
At What Age Do Kids Really Start Remembering Things?
When I was 5 years old, I was a daredevil. I loved climbing on roofs, hanging from tree branches, and doing flips off the diving board. But my fearless spirit finally got the best of me one December afternoon. Days before I was set to twirl my baton in a Christmas parade, I climbed up a woodpile that was stacked taller than me, maybe six feet high. I attempted to jump onto a trampoline below, but I missed it by a long shot. When I came crashing down, my left arm snapped like a twig. I still have vivid memories of that day. The day I broke my first bone. The ride to the hospital was awful. My mom held me while I cried. She'd draped a towel over my arm and warned me not to look, but I was very persistent. When she gave in and lifted the towel, I screeched loudly and passed out. My tiny little arm had taken on the abnormal shape of a "W."
Even though this traumatic memory sticks out above the rest, it's not all I remember from age 5. I can recall the names of my three best friends: Tyanna, Scarlett, and Rebecca. I only knew them for a couple years, but I can still see their faces today. While there are plenty of other memories I retained from a very young age, I have very few from my toddler and preschool years. The foggy details I do remember are too faint to put into words. They're more of an image or a situation. As the mother of a 3-year-old boy, I watch my son and wonder what will stick out in his mind. Perhaps our nightly routine: dinner, bath, playtime, bedtime books, and nighttime lullabies. Or maybe spending time at our rented beach house in the Fall months - splashing in the water and playing in the sand. I'm also curious if there's anything I can do to help him remember things in the long run. I sought out an expert to get some answers: Dr. Renee Spencer, a licensed counselor with a doctorate in counseling psychology. Dr. Spencer isn't just educated on the subject, she also works with kids every day, in school and at her private practice. She dropped some major knowledge on the subject.
Remembering Things Before Age 3
There is a lot we still don't know about memory and early brain development, but recent studies have revealed new information. Studies performed on infants have helped researchers better understand the development of declarative or explicit (long-term) memory in infants. Mothers, you will be happy to know that the one thing they may never forget is the sound of your voice.
"One of the explicit declarative memories that they've been able to find in young infants is remembering their mother's voice. Young babies were able to respond through their emotions," Dr. Spencer explained. "As soon as their mother spoke, they would instantly smile or soothe themselves. We don't know how long infants have been able to pick up on their mother's voice in utero, but it's the first place where their memory absorbs information."
Those painful nine months you spent carrying them, feeding them, and growing them are more personal than ever. It's your first chance to talk to them.
Dr. Spencer also explained the difference between semantic memory and declarative. She said infants who cry for their mothers to nurse them are using semantic/survival memory (unconscious), not declarative memory, which is conscious (seeing and knowing).
The Toddler and Preschool Years
Dr. Spencer encourages repetition and routine for all children, but especially ones age 3-7. "Recall and repetition will make things go into long term and stay because it becomes more of a categorized and organized piece of data that is stored into your memory," she said. "The more you start to recall something, the easier it will be to pull it back up. Kids who have parents who talk to them are able to pick up on memory skills early on."
Dr. Spencer also went on to explain how important early memory and brain development are before the age of 5. "The brain is so pliable while they're little that it's the best time to teach them things because they can absorb it all. The more you repeat, the more they repeat," she explained.
I'm amazed when my son memorizes a book after reading it once or twice. But I now realize that our nightly bedtime routine is the reason for that, and it could be contributing to his long-term memory.
Documenting Events and Photos Are Stepping Stones
Parents, be sure to take lots of photos. That silly picture of them with Goofy might help jog their memory as an adult and give them a flashback of a day they thought they'd lost forever.
"They are much more inclined to remember things from a younger age by seeing something like a picture or visualization," Dr. Spencer said.
Traumatic or Painful Memories Stick Out the Most
As mentioned in my story above, I can recall every detail of the day I broke my arm. What I can't recall is my birthday party that year, that Christmas, or the family vacation. Dr. Spencer explains that at a younger age (3-7), our good memories seem to take a backseat to our bad.
"You can remember either/or. We're more inclined to remember something that was traumatic because it hurt us," Dr. Spencer said. "We want to remember what we did that caused us pain versus something exciting we experienced. We try to prevent things from happening, so we remember the things that cause us hurt in order to prevent it from happening again."
Two years after my first broken bone, I broke the same arm again. I wish I'd learned more from my first traumatic experience.
Development of the Hippocampus
"As children become school-aged (7-10) and older, there is much more development of the hippocampus (responsible for the processing of long-term memory and emotional responses) and the ability for recall," Dr. Spencer explained. "The child begins to organize and store information more effectively; that's when we sequence."
This must be why I have a plethora of memories from third grade and beyond. It must also be why my friend Kimmy and I can still repeat every line of a ridiculous song we wrote about our elementary school crushes Brian and Drew. Wonder what they look like all these years later?
It makes me a little sad to think that my son might not remember his first trip to Disney World or seeing that wild moose in Alaska. But one day when he's grown, I'll be able to say, "Before you were 3, you rode on 32 airplanes, danced on stage in front of 1,000 strangers, visited nine different states, and even took on the 12-foot-high zip line at Shipwreck Island Water Park. You are a force to be reckoned with." That's gotta score him a few cool points.
This Is Exactly What You Need to Eat For Breakfast to Lose Weight
Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.
Calories
Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.
Carbs
About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.
Protein
About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.
Fats
Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.
Fiber
Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.
Sugars
If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams - that's about 1.5 teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).
Timing
Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.
A Few Examples of Perfect Breakfasts
- Steel Cut Oats With Fruit and Nuts: Steel cut oats not only have more fiber than an equal amount of rolled oats, but they also have more protein since you're eating more of the original grain. Cook one-half cup steel cut oats in a mixture of one-half cup water and one-half cup unsweetened soy milk. Top with one-half cup blueberries, one tablespoon chopped walnuts, and one teaspoon drizzle of maple syrup.
Calories: 328
Total fat: 9.7 grams
Saturated fat: 1 gram
Carbs: 51.1 grams
Fiber: 7.2 grams
Sugars: 16.6 grams
Protein: 11.8 grams - Mexi-Egg Wrap: Scramble one egg and one egg white with two tablespoons black beans, one-quarter cup chopped tomato, and two tablespoons onion, until eggs are set. Stir in one cup spinach. Fill a nine-inch whole-wheat tortilla with the egg mixture and top with one-quarter of an avocado, cubed, and one tablespoon salsa. Add salt, pepper, cumin, and chili powder to taste.
Calories: 345
Total fat: 15.7 grams
Saturated fat: 3.5 grams
Carbs: 36.8 grams
Fiber 9.7 grams
Sugars: 3.2 grams
Protein: 17.4 grams - Smoothie and a Hard-Boiled Egg: Pair a carrot cake smoothie made with two medium carrots, half a frozen banana, two cups spinach, one cup unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one-eighth cup golden raisins, cinnamon, nutmeg, and cloves. This is easy to split - have half of the smoothie before your workout, then have the rest plus the egg after the workout.
Calories: 368
Total fat: 12.6 grams
Saturated fat: 5.1 grams
Carbs: 49.5 grams
Fiber: 9.4 grams
Sugars: 25.5 grams
Protein: 25.4 grams
Breakfast Mistakes to Avoid
- Skipping out: When you sleep, your body slows down while you're not eating. So when you wake up, if you don't break the fast (yup, that's where the name comes from), your body will burn calories slowly. To jump-start your metabolism and get your body burning calories, you need to eat. Not fueling up also deprives your brain of glucose, which is why you feel foggy-headed and cranky. Think of breakfast as an opportunity to get your fill of valuable nutrients such as calcium, iron, and vitamin C.
- Skimping: You know skipping breakfast entirely is a no-no, but not eating enough will also backfire. It'll leave you feeling hungry soon after eating, which will cause you to need more food and can translate to more calories consumed over the course of the entire day. Stick to the formula above, and you'll not only feel satisfied longer, but you'll also have more energy for the workouts that can make you drop pounds even faster.
- Imbalanced meal: Leaving out a key component of the breakfast formula such as avoiding all carbs or going too heavy, such as having an all-protein meal, means you're not going to get enough satisfaction or nutrition from this first meal. Following the formula above will allow you to eat a balanced meal while also helping you see weight-loss results.
Looking to lose weight during other times of the day? Here's what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.
Tyler Florence's Hack Will Forever Change the Way You Make Mashed Potatoes
Image Source: POPSUGAR Photography / Nicole Perry
Food Network chef Tyler Florence shared his mashed potatoes recipe with us, and I immediately had to try it. Traditionally, potatoes are cooked in water before being mashed together with butter and cream (or milk). However, Tyler suggests cooking the potatoes in the cream itself, so no potato-y flavor is lost. He explains, "Potatoes have a really delicate, beautiful minerality to their flavor profile, and when you cook potatoes in water and you pour that water down the drain, you've extracted all the flavor of the potato. So what I do with mashed potatoes - because you finish them with cream and butter anyway, right? - is I'll take that same cream and butter and add that to the potatoes and cook the potatoes in cream and butter." Would that actually work? Would it actually taste good? I had to find out.
Image Source: POPSUGAR Photography / Anna Monette Roberts
As Tyler instructed, I added "cold, peeled, chopped potatoes, cream, butter, and olive oil" to a pan. He also told us, "I like garlic. I like sage and rosemary flavor combinations, and a little bit of thyme." To my pot of 3 pounds of potatoes, I added enough half and half to just barely cover the potatoes. Frankly, I was scared about using straight cream, which is why I deviated slightly from his instruction. I then added about 3 tablespoons of salted butter and 3 tablespoons of olive oil. I added a few cloves of peeled garlic and half a bunch each of sage, rosemary, and thyme. I also included a significant amount of salt (at least a teaspoon) so the potatoes could absorb some of the flavor while cooking. I covered the pot and allowed it to simmer on medium until the potatoes became fork tender, about 20 minutes. The aroma in my kitchen was unbelievable.
Image Source: POPSUGAR Photography / Anna Monette Roberts
Here's what Tyler told us to do next: "When the potatoes are tender, I put a bowl on the counter and a colander inside that bowl. I pour the potatoes through the colander, and the cream will collect on the bottom. Then I'll put the potatoes back into the pot and take the potato-infused garlic cream and fold that back into the potatoes, and it's the most incredible flavor profile. It's the best mashed potato you'll ever taste in your entire life." And so, I did just that. I drained the potatoes, collecting the rich liquid while discarding the herb stems. I then mashed the potatoes, adding back in the liquid until I created velvety smooth mashed potatoes with little specks of garlic and herbs. I salted and peppered to taste and served up with my lemon-garlic-parsley roast turkey and gravy. These mashed potatoes are pure heaven. I can now agree with Tyler's affirmation; they really are the best mashed potatoes I've ever tasted in my entire life. And even though I was scared it would be a huge flop, I'm never going back to any other method again.
Do These 6 Things on Sunday to Lose Weight All Week Long
You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have time to make it happen. A little planning goes a long way, so here are some things you can do on Sunday to ensure you stay on a healthy path all week long.
Plan Your Workouts
Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there - plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for outdoor workouts.
Hit the Hamper
Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need, from your running tights to yoga tops to the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock.
Gather Your Gear
Collect whatever you need to work out - a yoga mat, sneakers, or earbuds - and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag, and put it by the door or in your car so you won't forget it when you leave for the day. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify).
Image Source: POPSUGAR Photography / Jenny Sugar
Plan Your Meals and Snacks
Sit down and write out a weekly eating plan including all meals and snacks for the week. If you need a little inspiration, check out these healthy recipes. After making out a grocery list to include everything you'll need to whip them up, hit the health food store and stock up for the week. Since produce is best enjoyed within a few days of purchasing, note what fruits and veggies you'll want to pick up halfway through the week.
Make things even easier by prepping in advance: wash, cut, and store veggies to be used in dinner recipes, cut up fruit for smoothies or snacks, and cook up some whole grains and store them in the fridge. Cook some of these make-ahead breakfasts in advance, like a week of overnight oats, or turn on the crockpot to make something you can eat a few nights that week, like these under-400-calorie meals.
Pack It Up
If you'll be away from home during the day, cut down on the temptation to go out to lunch or grab a cookie by packing lunches and snacks from home. Making five salads for the week is easy and healthy, or you can whip up a big pot of soup and freeze small portions in glass containers to grab for lunch. Also set aside 10 snacks for the week (two per day), such as Greek yogurt, cheese sticks, and containers of carrots and hummus, or measure out 100-calorie portions of trail mix, whole-grain crackers, or cereal. It'll probably take about an hour to get it all ready, but it'll end up saving you time during the rest of the week.
Hit the Hay
Once everything is all set, take a nice hot bath, slip on your PJs, and hop into bed early. Unwind with an evening yoga sequence or a calming book, and you're more likely to have a good night's sleep and wake up refreshed for the week ahead.
17 Healthy Smoothie Recipes Perfect For Fall
The weather has cooled, the leaves are changing, PSLs are gracing your Instagram, and a new batch of seasonal produce is making its way into all of your recipes. From apples to figs and of course pumpkins, Fall is here and so are all of the nutritional produce options to choose from! These healthy Fall smoothies embrace the new season and give you even more of an excuse to hit up those weekend farmers markets for some in-season goodness.
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.
The 45-Minute Running Workout You Need to Finally Ditch Your Belly Fat
You've overstayed your welcome, belly fat. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, it's time to kick that gut to the curb. Crunches aren't the answer, so change things up by adding high-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it help diminish your waistline, doing speed intervals will also help increase speed and endurance.
After completing a five-minute walking warmup, repeat the below minute-long workout 35 times, and end with a five-minute walking cooldown.
| Time | Pace | Calories Burned |
|---|---|---|
| 30 seconds | Walk briskly (about 4.6 mph) | 3 |
| 20 seconds | Run moderately (about 6.7 mph) | 4 |
| 10 seconds | Sprint as fast as you can (about 8.6 mph) | 2.7 |
Calories burned per minute: 9.7
Calories burned for warmup and cooldown: 50
Total calories burned: 389.5
*All calculations are based on a 150-pound woman.
11 Slang Terms to Memorize If You Want to Stay Cool
Tumblr, YouTube, and Twitter have been leading the slang game recently. "Snatched" is officially the new "fleek," "sis" is the new "bro," and adding "boots" to the end of any adjective is totally a thing. Read on to learn all the new slang words the cool kids on the Internet are using.
15 '90s Toys You Can Buy For Your Kids (or Yourself) Today
There's nothing more fun than looking back with nostalgia at your childhood toys - and the '90s were especially full of amazing treasures. Just in time for holiday shopping (wink, wink), we've compiled a list of classic 1990s toys that are still available to purchase. Enjoy!
An Instructor Gets Real on Why You Aren't Seeing Results From Indoor Cycling
Indoor cycling is one of the best forms of exercise, and I am not just saying that because I'm an instructor. I have been a runner, a swimmer, and an HIIT fan. Cycling provides what I like best about all of those activities. It has the intensity of a boot camp, the cardio and toning elements of swimming, and the challenges of running. And like swimming, it is easy on your joints so it can be a lifelong sport. Most of us don't walk into an indoor cycling class with expert knowledge, so today's coaching session is going to help you get the most out of your ride every time.
It's All About the Prep
You should never walk in off the street and jump on a bike and start pedaling. It starts with wearing the right gear, like moisture-wicking clothing. Cycling shoes, while not a requirement, are recommended since sneakers are not designed to take the constant pressure of cycling in and out of the saddle. You also need to adjust your bike properly, have water and towels handy, and arrive early enough to get set up. Also get some pedaling action in before class. If your legs aren't lubricated and warm by the time the first drill begins, you will be working from a deficit.
Listen to the Instructor
Instructors design a class to maximize several factors: muscle conditioning, heart rate training, muscle endurance, power, and speed. Whether your bike has a lever or a knob, you should be adjusting it pretty much the entire class, listening to your instructor's cues. The ride should simulate a real outdoor experience, which even if you live in the flatlands of Texas like me, you'll find a hill or two around. So when your instructor tells you to add or subtract resistance, listen and obey. They have a specific training goal in mind for you. Isn't that why you're there, instead of sitting on a bike in the gym, training yourself? Let us guide you! Of course, if it becomes too hard or you need a break, always feel free to slow down until you are ready to go again. Cycling, like yoga, is a practice, and you need to listen to your body above all things.
Know How to Pace Yourself
In a closely related topic, you achieve more in class if you can figure out if you are working TOO HARD. That's right, you may be overdoing it, which can impact your efficiency and fitness development. This goes back to following the instructor's lead. If you come to the class, crank up your resistance from the get-go, and do every drill with the heaviest load possible, you are going to burn out - not just your legs, but your cardio and energy systems. You need to be able to operate in both the aerobic (oxygenated) and anaerobic (without oxygen) state. You burn the most fat in the aerobic zone. If you are killing it the entire class, guess what you stop burning? That's right: fat. Your body starts pulling energy sources from the quickest available places, and your fat stores are not that. If you operate in that completely out of breath, muscles burning, close to vomiting zone the entire class, you are overtaxing your systems. You will lose endurance and fatigue much faster the rest of the ride. And you won't see the results you are looking for. So definitely listen when your instructor guides you to turn down the resistance, and take breaks if you ever feel overworked.
Keep It Simple
The last way to help you get the bang for your buck in class is to keep it simple. This may not be the most popular advice, but trust me, there's a reason all you should do on a bike is cycle. We have all seen the videos of the choreographed dancing or studios where they allow you to do weight training while on the bike. I'm going to urge you to leave that stuff where it belongs: in another class, on another day. Cycling works two major systems: cardiorespiratory and the lower muscles. Indoor cycling shouldn't be where you go to work on your upper body. When we twist or bounce or lift weights on the bike, we run the risk of tweaking our alignment and negatively impacting our spines, especially if we are lifting weights over our heads. It is impossible to protect the integrity of our ride and perform weight drills properly at the same time.
You are also losing a major benefit of weight training if you do it sitting on a bike: you are not undertaking load-bearing work. Load-bearing exercises require your body to work against gravity, and indoor cycling does not allow for that. If you want both, find a class that does half cycling, half resistance training - I promise they exist! Just please leave the dancing to Zumba and the weights in gym, and you will get more from your cycling.
A Sleep Physician Reveals 20 Expert Secrets to a Better Night's Rest
Sleep has never come easy to me - and I know I'm not alone with this issue. Whether it's waking up countless times throughout the night, getting up in the morning feeling as if I didn't sleep at all, or having trouble actually nodding off at night, I'm always looking for ways to improve my rest.
Dr. Nate Watson is a sleep specialist, past president of the American Academy of Sleep Medicine (AASM), professor of neurology at the University of Washington, and codirector of the University of Washington Medicine Sleep Center. So we're going to go out on a limb and say he knows what he's talking about when it comes to sleep. He recently did an IamA on Reddit to address people's questions about how to improve their sleep habits, and his answers are so enlightening. Read on to see his helpful advice.
1. I have had issues falling asleep since I was 6. My brain wont quiet down. I am constantly thinking about something. Any tips?
"I suggest that you start a worry journal in the evening, set aside 15 minutes before you go to bed - write down your negative thoughts and then close the book, allowing you to go to bed with those thoughts on the page, not in your head."
2. How can a person determine how much sleep they actually need?
"Adults need seven or more hours, but each person is unique. You may need nine hours a night to feel rested. Take three weeks to fall asleep when you are tired and wake up refreshed without an alarm. That should determine how much sleep you need personally."
3. Why are some humans more nocturnal and others more diurnal?
"Chronotype is the notion that some people are 'morning larks' while others are 'night owls.' Much of this is genetically determined."
4. Why is that when I'm home I have to be laying down and comfortable to fall asleep and sometimes it still takes a while, but at work I can fall asleep sitting up in a chair with background noise all around?
"Sleeping better outside of your typical home environment may indicate a problem with your home sleep environment. Check out this page for a lot of info that may help."
5. Why do we sleep?
"Much of that is yet to be determined. We do know that the spaces in the brain expand to allow clearing out of the day's thoughts - like a garbage man for the brain."
6. What are some exercises (if any) you can do to improve REM sleep or deep sleep in general?
"A hot bath before bed has been shown to increase deep non-REM sleep. Some medications can reduce REM sleep (anti-depressants)."
7. I have diagnosed sleep apnea but hate the machine (can never sleep comfortably with it). Any advice ?
"1) Make sure you are of optimal weight 2) Avoid sleeping on your back to keep nasal passages clear. These are conservative measures. Other options are oral appliances custom fabricated by a dentist. There are also surgical options from ear, nose, and throat specialists. We always recommend seeing a board-certified sleep specialist to sort this out for you."
8. Do you have any tips for napping? I don't know how long it will take me to get to sleep, so how do I know when to set an alarm?
"Just set your alarm for 10-15 min. from when you lay down so you don't wake from a deeper stage of sleep and be groggy."
9. Does length of sleep have more of an affect on a person than the actual quality of it? At what point does quality and length even out?
"The bottom line is that very few people are able to succeed and be healthy on less than seven hours of sleep per night. Many who claim to get little sleep are probably exaggerating - and if they're not, I suspect that they would be even more successful, and much healthier in the long term, if their brains and bodies were fully charged with sleep. We tend to be poor judges of our alertness level, and we underestimate how we are affected by insufficient sleep. In addition, there is a ton of data to support that not getting enough sleep puts you at greater risk for heart disease, high blood pressure, diabetes, and more."
10. Does this length of sleep needed to feel rested differ from person to person or do we all collectively need exactly eight hours as many are told from youth?
"While most adults need seven or more hours of sleep each night, a small percentage of people function well on less sleep. If you feel refreshed when you wake up and remain alert throughout the day without needing to take a nap, then you may be getting enough sleep. But the problem is that we tend to be poor judges of our alertness level, and we underestimate how we are affected by insufficient sleep. In addition, there is a ton of data to support that not getting enough sleep puts you at greater risk for heart disease, high blood pressure, diabetes, and more. Try sleeping seven plus hours for a week, and I think you'll notice a more energetic, productive version of yourself that you didn't know existed."
11. Why don't I dream? Or rather why don't I remember my dreams?
"You for sure are dreaming. You only remember them if you wake from the dream. Not waking from REM sleep is good and indicates you likely have healthy sleep."
12. How does one deal with insomnia?
"If you think you may have insomnia, ask yourself the following questions: 1) Does it take you more than 30 minutes to fall asleep, or do you wake up during the night and have trouble returning to sleep, or do you wake up earlier than desired? 2) Do you have daytime symptoms such as fatigue, moodiness, sleepiness, or reduced energy? 3) Do you give yourself enough time in bed to get at least seven hours of sleep each night? 4) Do you go to bed in a safe, dark, and quiet environment that should allow you to sleep well? If you answered 'yes' to all of these questions, then you may have insomnia."
13. Are there any ethical restrictions against conducting studies to see how long people can go without sleep beyond a certain point, and what is the cutoff, if there is one?
"Rats die after about three weeks of total sleep deprivation. This is how we know sleep is essential to life. I have seen studies of 24-36 hours of sleep deprivation, but not much longer than that."
14. Did it ever happen to you that you were dreaming and you suddenly fall out of nowhere in your dream then wake up in panic thinking you just fell?
"That's called a 'hypnic jerk' and it is normal."
How is it that I wake up almost exactly one hour before my alarm goes off?
"You are probably thinking about this before you go to bed - this could be a self-fulfilling prophecy and I recommend not looking at the clock."
15. Is sleeping on your stomach bad for you? Is there anything such as a good sleeping position that keeps pressure of certain organs?
"Sleeping position is mostly personal preference, but if you can't sleep comfortably on your back, it may be a sign of sleep apnea."
16. I seem to sleep fine, but hell am I tired constantly; what's that all about?
"There are medical causes for fatigue that you should have checked out by your doctor. This could also be an indication of a sleep disorder. Sleep and sleep disease, such as obstructive sleep apnea and insomnia, are increasingly recognized as vital to a wide variety of public health and chronic disease concerns, including obesity, hypertension, and cancer. Definitely make sure you getting at least seven hours, too."
17. Why do some people enjoy "white noise" while they sleep?
"There is some thought that white noise might replicate the sounds you heard in the womb - making it soothing for children and adults."
18. Have you studied lucid dreaming at all?
"It is something that you can teach yourself and it can be an exhilarating experience. Stephen Laberge has produced some excellent teaching materials. Check them out!"
19. How do you feel about taking melatonin before sleep? Sometimes when I take melatonin I will wake up at 5 or 6 in the morning no matter what time I go to sleep. Why is this?
"Melatonin is not a 'sleeping pill' per se and has never been FDA approved. If you take it, then take it at least three hours before your intended bedtime, if not sooner, to notice any effect."
20. Can I train my body to need less sleep?
"Sorry, no."
Deep-Clean Your Mattress For a Better Night's Sleep
Sometimes your mattress needs some serious attention. Along with refreshing your bed, this easy cleaning DIY ensures a better night's sleep. No need for harsh chemicals or expensive concoctions - all you need is a box of baking soda for this cleaner. The addition of essential oil gently scents your bed, helping to soothe and lull you to sleep.
What You'll Need:
- 16-ounce box baking soda
- Essential oil
- Vacuum cleaner
Directions:
- Before beginning, flip or rotate the bed, which is smart to do every six months to extend mattress life and prevent sagging. While you're working on your mattress, toss your bedding in the wash, and fluff duvets or feather beds in the dryer.
- Open the box of baking soda and add 10 to 20 drops of your favorite essential oil. Close the box and give it a good shake to distribute the essential oil and break up any large clumps. Lavender, chamomile, sandalwood, and ylang ylang are all soothing scents that would be wonderfully calming. And essential oils are naturally antibacterial.
- Sprinkle the baking soda over the bed, using the entire box. Now it's time for a mattress massage! Rub the baking soda mixture into the bed, which really gives your mattress a deep cleaning. Let the baking soda and essential oil work its magic for at least an hour.
- While you're waiting, wipe down the walls around your bed and the bed frame, creating a nice and clean sleeping area. After an hour, vacuum the mattress, working slowly to ensure all the baking soda has been removed.
- Along with freshening your bed, the mixture helps lift dirt and residue while wicking away moisture. And giving your mattress a good vacuuming sucks away any lurking dust mites, which makes everyone sleep easier. Make the bed, and you're ready for some serious slumber.
Delete Your Other Playlists, Because You'll Have Rihanna and N.E.R.D's New Song on Repeat
After a seven-year hiatus, N.E.R.D just released "Lemon," a fizzy banger featuring Rihanna. The group - consisting of Pharrell Williams, Chad Hugo, and Shae Haley - has been effectively dormant since their fourth album, Nothing, in 2010. On Nov. 1, the trio premiered "Lemon" on Apple's Beats 1. Shortly thereafter, an energetic video was released, and we can't get enough of it. At the start of the video, Rihanna is shown calmly shaving a girl's head in a hotel room (as one does) before she breaks out some wild dance moves. See it all play out by watching the already iconic video, above.
6 Ways to Kick Your Run Up a Notch
Somewhere around the first of your three-miler, it hits. You're bored. Or maybe you're hungry. Actually, you have a cramp. Whatever it is, the ugh thoughts start poking in. You begin to wonder if it's possible to continue on or if your time is better spent turning right back around for a rain check with Stranger Things. Maybe it's because you're sore from yesterday's workout or perhaps this is your fourth day in a row of running. Maybe you're just not challenged enough.
Not to fret: stave off boredom for good with these expert tips to kick your next run up a notch.
1. Toss in some strength training.
Some runners like to be just runners. Morning miles, every damn day. The problem with that? As runners, it's common to fall into some sort of quad-dominant scenario where the powerhouse muscles - including the back, glutes, hamstrings, and calves - are placed on the back burner. By incorporating strength work, you can strengthen these important mover muscles and build a more balanced body. This will not only help you become a stronger runner, but will also help prevent injury. Try incorporating strength training in at least once per week to start, suggests Jess Movold, coach at New York City indoor treadmill studio Mile High Run Club. She suggests this circuit, for starters:
Goblet Squats: 4 sets, 12 reps
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees. With your weight focused in your heels, push yourself up to the starting position.
Bent-Over Row: 4 sets, 12 reps
With a pair of dumbbells and your feet hip-width distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine, not rounded. With a slight bend in your knees, hold your arms and the dumbbells extended out in front of you. Engage your abs and squeeze your shoulder blades together as you bring the weights to your torso. Be sure to keep your elbows in and pointed upward. Slowly lower the weights back to the starting position to complete one rep.
Push-Ups: 4 sets, 12 reps
Come into plank position with your arms and legs straight, shoulders above the wrists. Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
2. Stop running forward.
You can be one of two types of treadmill runners. The first type sets a speed and incline right off the bat, zones out, and likely flips the in-unit TV to HGTV or some other mindless show for 45 minutes. The other type uses the treadmill to their full advantage, playing with everything from backward hustle-ups to side shuffles.
"On the treadmill, I love to add side steps, backwards runs, and hustle-ups into my routines," says Lindsey Clayton, trainer at Barry's Bootcamp and cofounder of Brave Body Project. "We move our bodies in 360 degrees of motion, not just forward and back. Adding in some lateral movement will challenge your balance and agility." Clayton suggests adding in side steps as an active recovery to treadmill workouts instead of walking. If you're brave enough to hustle backward, shift the incline to between six and eight percent and then backpedal or do high knees for 30-second to one-minute intervals.
3. Register for a race.
When you find that all of your motivation is totally zonked, whether its with running or a to-do list item at the office, you can renew your sense of purpose by setting some goals. "Finding a race and hitting the 'register' button is a huge motivator," says Movold. "It gives you something to work toward. Get that race on your calendar and set your sights on it!"
4. Find some fun in a fartlek.
OK, the word fartlek is funny. We get it. For the unaware, "fartlek" is the Swedish term for speed play, which means changing your speed for varying distances while out on a run.
"There aren't really any rules to designing a fartlek," says Clayton. "If you're on that track, you could do one slow loop and then sprint for quarter loop, then repeat that 10 times. If you're out on the street, it could be jog until someone says, 'Sprint to that stop sign,' and you go all out. It's a fun way to mix up your training and it's surprisingly hard!" (For more ideas, check out how to do a fartlek run.)
5. Pick a destination that sends you running through new places.
How many times have you suggested to a friend that you go check out a new brunch spot or peep an upcoming museum exhibit? Make your adventure next-level by running to your destination. I recently did this with my boyfriend, heading to an outdoor graffiti exhibit of sorts in Brooklyn. Our route had us weaving through parts of New York City (specifically Queens and Brooklyn) neither of us had explored before, and loads of cool art and crisp brunch ciders were waiting for us at the end of our five-miler.
6. Hit that interval, hard.
You'll be amazed at how fast time goes by when you're constantly varying your speed and overall intensity. Plus, just one minute of sprint intervals can give you a similar cardiorespiratory gains as 50 minutes of traditional endurance training, despite a dramatically lower exercise volume and time commitment, according to one McMaster University study.
Clayton suggests setting your treadmill for 10 minutes and crushing sprint repeats. "Jog for 30 seconds, sprint for 30 seconds, recover for 30 seconds, and progress your sprint by adding speed each time," she says. "It's hard AF, but it will noticeably improve your speed work in a short amount of time."
3 Things You Need to Be Focusing on If You Want to Up Your Fitness Game
We've all been there: out of breath, over it, and ready to throw in our gym towels and never look back. Oftentimes this happens because we're not seeing progress with our workouts, at least not the kind we were expecting. What gives? To get to the bottom of what's stalling our progress, we turned to personal trainer Austin Lopez, CSCS.
More often than not, it's likely that the "overload principle" is being ignored, Austin told POPSUGAR. A basic tenet in training, the overload principle is easy to grasp and makes total sense. Put simply, we need to consistently be working harder to see change. "You have to push yourself more because the body is good at adapting to whatever you throw at it," Austin said. If you want to see changes, you need to change it up - and often. But you don't need to go into it blindly. In fact, there's a ton of evidence on exactly where you should devote your efforts.
1. Time and Frequency
You don't necessarily have to give up the classes you love or your sacred time on the treadmill; just do more of what you're already doing. This can happen in a lot of ways, said Austin. For starters, add an extra class or gym session onto your schedule. If that's not possible, try adding time to your existing workouts. Instead of a 45-minute TRX class, look for a 60-minute class; even challenging yourself to an extra 10 minutes on the treadmill can lead to results.
2. Speed
When it comes to cardio-based workouts like running, cycling, or time on the elliptical, challenge yourself to increase your overall pace. If you usually run an 11-minute mile, start to shave that down to a 10-minute mile by slowly increasing the speed of your runs. You can also work on speed by incorporating interval training into your cardio and strength workouts by alternating between a period of maxing out your efforts with a period of recovery. Think HIIT, Tabata, and tempo runs.
This type of increased intensity will also aid in weight loss, said Austin. "From an exercise perspective, interval training is the most effective way to get lean," he said. "The more intense the workout, the more the body has to recover, which translates into more calories over time." This is due to the afterburn effect (excess postexercise oxygen consumption, or EPOC), which helps to increase your metabolism, resulting in hundreds of extra calories to be burned throughout the day.
3. Load
The easiest way to think about load is to equate it with weight. Essentially you're "loading" the body up with more weight and challenging it to work harder. The next time you're in a strength-training class or at the gym, choose a heavier weight than you're used to. You may be surprised that you can actually manage more than you thought possible. If more weight seems daunting, start by doing shorter sets with less reps. "By going heavier, you'll be breaking down muscle at a higher rate, making it stronger than it was before," said Austin.
The Right Way to Incorporate Frequency, Speed, and Load
If you've hit a wall, there's no better time than now to start upping your intensity in one of these areas. While Austin's advice is to go "as intense as you can," he added that this is all relative to the individual. "The more intense you make any workout, the more unsafe it can become," he said. "Ease into it, and find out what's possible for you." While you are tasking yourself with going harder, you still want to make sure your form is on and you aren't feeling lightheaded or dizzy while working out. "Push it little by little," said Austin.
A good way to keep yourself safe is by focusing on only one of these areas at a time (frequency, speed, load). Besides preventing injury, "it's also a great way to measure your success rate because it controls one variable."
Daylight Saving Time Ends Nov. 5 - Here Are 4 Ways to Not Feel Like Crap
It's that time of year where we "fall back," and gaining just one little hour seems amazing, but it can really throw a wrench in your routine. When we set our clocks an hour back on Nov. 5, here are four symptoms that can affect your body and mind and how to ease the transition.
13 5-Minute Workouts You Can Do Anywhere, Anytime
"I don't have time" is no longer an excuse! Everyone's got five minutes, and these workouts can be done anytime, anywhere. If you don't have dumbbells, grab a couple water bottles (but most of these are totally equipment-free!).
The Nightingale's Kristin Hannah Shares Exclusive Details on Her Highly Anticipated New Novel
Brenda Janowitz is the POPSUGAR books correspondent. She is the author of five novels, including The Dinner Party.
Image Source: Kevin Lynch
The wait is finally over. Ever since The Nightingale, Kristin Hannah's runaway bestseller, captured our hearts in 2015, fans have been clamoring for her next novel. With more than four million copies sold, The Nightingale wasn't just a bestseller. It was a phenomenon.
How can a writer follow up a book that resonated with so many readers? Hannah took inspiration from her own family, who homesteaded in Alaska in the 1970s. The Great Alone takes us to Alaska, 1974. It's the story of 13-year-old Leni, who learns that her father has lost another job and that her family is moving again. But this time, they are going off the grid to Alaska, to homestead 40 acres of raw land. Her father, a Vietnam veteran, thinks this will be a fresh start for their family. And Leni hopes that he is right. But they are unprepared for what it takes to survive a Winter in Alaska. And as they will quickly learn, there is no room for mistakes. The Great Alone is a story about courage and resilience and how we can survive against the most difficult of odds. Fierce, feminist, and utterly unputdownable, this is a book you won't soon forget.
We're thrilled to have this exclusive video of Hannah talking about her inspiration for The Great Alone and sharing personal family photographs. The Great Alone will be out on Feb. 6, 2018.
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