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 11 novembre 2017
Here's Every Step Megan Took to Lose 37 Pounds
After a trip to Las Vegas with her boyfriend, Kevin, and his sister, Lindsey, Megan realized just how uncomfortable she was in her own body. She decided that it was time to make a change in her health and lose weight together with her boyfriend and friend - it would be a team effort!
Megan: Before
Megan with her boyfriend, Kevin.
The three opted for Weight Watchers and individually have seen so much personal success, but they couldn't have done it without the strength of and support from their team effort. Ahead you'll see Megan's story detailing her 37-pound weight loss, read about her healthy-eating tips, hear some words of wisdom about ordering at restaurants (no shame!), and get some ideas for a new smartwatch fitness tracker.
POPSUGAR: What made you decide to start your weight-loss journey?
Megan Murphy: We [Megan, Kevin, and Lindsey] got back from Vegas and were reviewing photos from our trip, and I was disappointed with what I saw. That Summer had been a series of "quick fix" attempts at dropping some weight before events, and Vegas was no different. It had reached a point where I wasn't only upset with the photos but I was constantly uncomfortable with my body.
PS: What drew you to Weight Watchers? Had you tried other programs before?
MM: What haven't I tried?! I have a bachelor's degree in dietetics, so I know the science of a balanced diet and understand nutrition and food chemistry but was never quite able to make it work for me. I loathe counting calories, and as soon as you tell me I can't have something, I want it so much more.
I had heard of Weight Watchers a hundred times over and had known people who were very successful on the program - and knowing that nothing was off limits with Weight Watchers was a big deciding factor for me. I also loved that the new program had a greater emphasis on exercise! It really pushed me to get back in the gym.
PS: What's your favorite way to work out?
MM: I love to run. I enjoy sprinting, distance running, circuit training, interval runs, you name it. I like to balance my week with some intense cardio like running, or sprinting and lifting, or HIIT workouts.
"It's nice to have other people pushing you to follow through and go to the gym. Accountability is key!"
PS: What's your weekly exercise schedule?
MM: It depends on the day! We [boyfriend Kevin and his sister, Lindsey] all Spin together, and it's a great way to spend time with friends. If our schedules allow, we like to work out together; it's nice to have other people pushing you to follow through and go to the gym. Accountability is key!
Megan: After
PS: How do you keep workouts exciting?
MM: I like to use Pinterest and Instagram to find new workout ideas. I like to use these workouts for ideas to make my own; keeping it interesting makes me want to do it. I also love to try classes at new studios. There's a place in Louisville we just discovered that offers obstacle-course style fitness; I'm so excited to give it a try!
PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?
MM: I was most upset about the extreme roundness of my face and the fullness of my cheeks. It wasn't until I lost over 25 pounds that I started to notice a difference in my face, but when I did, it was so reinvigorating! Seeing muscle isn't so bad, either.
Megan: Before and After
PS: How do you track your weight loss?
MM: I log my weight in the Weight Watchers app and have measurements that I've taken over the years to compare.
"I don't feel bad customizing my order at restaurants anymore. I used to get so embarrassed, but it's my health and I'm not going to be ashamed for sticking to my plan!"
PS: What's a typical day of meals and snacks?
MM: Breakfast is usually some sort of egg white scramble or oatmeal (I love oatmeal and all the different combos that can keep it interesting!). Lunch varies every week but is usually lean protein and veggies. I get snacky in the afternoon and might have a Quest Bar if I'm really hungry or some fruit - usually an apple or berries. Sometimes cherry tomatoes or snap peas. Dinners are always changing. We take turns cooking dinner so the menu is always rotating! I love dessert, so I'll usually have a protein mug cake, some yogurt, or Halo Top for dessert!
PS: Do you count calories?
MM: Not consistently; I've tried to do both count calories and macros on top of [Weight Watchers] points, but they're not as effective for me. I'm a volume eater, so seeing calories in an apple or carbs in snap peas is discouraging to me. I like knowing that these healthy snack choices are at 0 SmartPoints. I get 30 SmartPoints per day, and I usually eat right around 30 SmartPoints.
PS: What are the healthy staples that are always in your fridge?
MM: Nut butter, egg whites, yogurt, prosciutto, chicken sausage, fruit/veggies, RxBars, Halo Top, cashew milk, plain oatmeal, Quest protein powder.
Megan: Before and After
PS: How do you strategize for meals out?
MM: Weight Watchers has taught me how to be smarter about eating out. I still eat the things I want but weigh if they're worth it or not before I order them. I also don't feel bad customizing my order at restaurants anymore. If I want my veggies with no butter or oil, or my cheese and dressing and nuts for my salad all on the side so I can control how much of each I use, then I order that way. I used to get so embarrassed, but it's my health and I'm not going to be ashamed for sticking to my plan!
PS: Do you use a fitness tracker?
MM: I have a Garmin Forerunner 235, and I LOVE IT! Kevin keeps trying to get me to get an Apple Watch, but I'm obsessed with my watch and don't want to change. I love the race predictor feature; it really pushes me! And I love seeing my VO2 improve as I get fitter!
PS: What has it been like being on this journey with a loved one?
MM: It has made all the difference! At times it's easy to get jealous when you're on a plateau and it seems like everyone else is making progress, but ultimately we are excited for each other's success! Having people who can push you to keep going or bounce ideas for healthy meals off of is invaluable. Going into a tailgate or a party and knowing that you won't be peer pressured by everyone to eat bad food and have other people who will stick with you is a gift!
"Having people who can push you to keep going or bounce ideas for healthy meals off of is invaluable."
PS: What role did Weight Watchers play in your journey? Would you recommend it?
MM: I recommend Weight Watchers to everyone who will listen! Since last August, the group of people who have joined Weight Watchers with Kevin, Lindsey, and I has crept into the teens! I have a better sense of portion control now and feel more confident in making food decisions.
If You're Paleo and You Love Dessert, These Thanksgiving Recipes Are For You
Bust out the pumpkin, whip out the cinnamon, and grab some coconut milk, because Thanksgiving is just around the corner - and there are many Paleo treats to be had. Whether you're a strict Paleo eater, you're allergic to gluten, or you're just trying to cut down on dairy and sugar, these yummy dessert recipes are for you. They're the perfect thing to serve at this year's Thanksgiving dinner (or just make for yourself this weekend while you're escaping the cold).
Everything You Need to Know About Freezing Your Eggs - Including the Best Time to Do It
According to the CDC, more US women are having children in their early 30s now than ever before. For the first time, this age group of moms surpasses the number of women giving birth in their late 20s. As more women wait to have kids to instead travel, focus on their career, or accomplish what they can before motherhood, fertility preservation becomes a more important option.
To find out exactly what the process entails and get all your questions answered, we spoke with Dr. Monica Best of Prelude Fertility.
Fertility Options For Women and Men
Men have the option of preserving fertility through semen cryopreservation, while women can opt for egg cryopreservation (aka egg freezing). Best shared that you can also cryopreserve embryos via in vitro fertilization (IVF), which would be ideal for couples who plan to defer having children for one or more years. Eggs collected from the female patient are combined with the male's semen sample to manually create the embryo to be frozen. But egg cryopreservation is a great option for any woman, single or not, since the process doesn't require a partner at the time.
Best Age to Freeze Your Eggs
The younger you are, the more eggs you have, the better your pregnancy rate, and the lower your chance of miscarriage when you return to utilize those eggs. Best says your early 30s or even late 20s would be most ideal, but it's also important to know how your current egg bank is looking. If you're in your early to mid-20s and already have a diminished number of eggs, you may want to consider fertility preservation sooner.
"In your mid-30s you see the most rapid decline in ovary reserve, so you should be targeting it before then," Best said.
When Eggs Expire
Thankfully, never! The amount of time your eggs stay frozen does not affect your chances of getting pregnant, which means you can preserve them for as long as you need. "There isn't any data that says that if you came back 10 years or five years from now your odds of pregnancy success would be any different," Best told POPSUGAR. "So if you freeze in your 20s or 30s and you don't meet the man of your dreams until you are 45, your pregnancy rate is associated with that of when you were in your 20s or 30s."
However, keep in mind that the risk of birth complications only increases with age.
What the Process Looks Like
Typically, the process involves daily injections for 12 days of a medication called gonadotropin, which stimulates the ovaries to generate mature eggs. Once all the eggs are at the appropriate size, a trigger shot is given to help the eggs undergo the final stages of maturation. 36 hours later when the eggs are ripe, they're then extracted for freezing in a 20-minute procedure, in which the patient is usually under anaesthesia.
"The way we extract the eggs - there are no incisions - so there's a transvaginal ultrasound with a needle tied on the end of that that goes through the vagina and into the follicles on the ovaries," Best said. "We drain the follicular fluid from that and then the lab isolates the eggs from that fluid."
According to Best, the average woman at reproductive age will have somewhere between 10 to 20 eggs if she has a normal ovarian reserve. From those 10 to 20 collected eggs, only a third to two thirds of those eggs will be mature.
"Not everything you collect will be mature, not everything will form an embryo once it's fertilized, and not every embryo will grow while it's cultured," she said. "So the more eggs you have, the more quality eggs you have, and you can sustain some of that attrition that occurs throughout the process."
How Much Pain to Expect
For the most part, you shouldn't experience a whole lot of pain post-procedure. Expect to have some heavy cramping and spotting, but Best said that most patients are back to work within the next day or two.
How Much It Costs
The average cost can range anywhere from $2,000 to $8,000, depending on how much treatment you'll need. Those with a lower number of eggs will require more medications to stimulate those eggs, which equals a higher cost. The overall expense includes the ultrasounds, blood work, egg collection, and egg freezing. Unfortunately, most women pay out of pocket since insurance doesn't typically cover egg cryopreservation. If you're looking to generate and freeze your embryos, you're looking at $14,000 to $15,000.
Egg storage also comes at a price. Consider it like a renter's fee; patients normally spend around $400 a year to store their eggs. But remember that patient financing is also available and certain programs like Prelude Fertility offer ways to keep costs down, including free storage for the first three years.
Queen Letizia Wears Outfits No Other Royal Could Pull Off - You'll Want to See Them!
Queen Letizia of Spain, who normally likes to wear the same classic pieces time and time again, has been showing off some new additions to her wardrobe in 2017. It all started with an embellished Felipe Varela teal gown you need to see from the side, moving then to a new office-ready tweed dress and most recently a layered look a fashion stylist would clap for. Keep reading to see those and more outfits the journalist-turned-royal has expertly worn this year so far.
- Additional reporting by Celia Fernandez
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.
Holy Sh*t - Halo Top Pumpkin Pie Ice Cream Is Here and It's Unreal
Today, friends, we have a holiday miracle to bestow upon you, a cornucopia of blessings. We barely had a hot minute to recover from the emotional meltdown that ensued after seeing all seven of the new Halo Top flavors before freaking the f*ck out again when we realized that a pint of pumpkin freakin' pie was waiting for us to taste, too.
Because we care about you, we wanted to be the first to let you know that no, this is not a vivid hallucination, and yes, Halo Top Pumpkin Pie is in fact real and available this season until the end of November. At only 360 calories per pint, you could annihilate a carton in a single serving, and it's still about the same number of calories as a single slice of pumpkin pie. Let the pumpkin-spiced pandemonium begin.
Pumpkin Pie is a flawless flavor - it unanimously scored five out of five from all taste testers, as we were blown away by its beauty, its glory, its flavor, and its gift to our senses and our health. The taste is not too sweet, not too overpowering, and not even the slightest bit artificial - it's as if you blended an actual pie into a creamy pumpkin milkshake and served it in scoops. It's got a bit of a texture from the pie crust, which makes it not just pumpkin flavor, but pumpkin pie flavor, and we appreciate that attention to detail.
Here's what our (clearly overwhelmed and marveled) taste testers had to say.
- "Oh. My. F*cking. God."
- "Holy sh*t, man."
- "Yum! Love the pie bits!"
- "HALLOWEEN YUMMERZ."
- "OMG! Tastes like Thanksgiving!!"
- "I don't like pumpkin pie, but I LOVE THIS."
- "Lovin' the pie crusts!"
- "SO GOOD!"
- "Tastes just like pumpkin pie! Crazy!"
- "EXACTLY like pumpkin pie."
- "Delicious!"
- "I have never tried a better pumpkin-flavored anything."
- "Today I was reminded that God loves me and I think I saw the face of Jesus."
Now you know what to do: sprint to your local grocer and stock up as if the ice cream apocalypse is upon us. Buy an extra freezer for your garage, and load it with Halo Top Pumpkin Pie. Enjoy!
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.
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.
10 Aluminum-Free Deodorants That Actually Keep You Stink Free
You can't talk about natural deodorants without a quick lesson in B.O. 101. First you need to know the difference between a deodorant and an antiperspirant. An antiperspirant has chemicals like aluminum to stop sweating altogether. The aluminum salts plug the sweat glands, preventing perspiration. On the other hand, a deodorant masks and neutralizes odor. But where does the stink come from in the first place? When the glands in your armpits emit sweat, the liquid interacts with the bacteria in the area to emit unsavory smells.
Natural deodorants use essential oils like tea tree and witch hazel to curb the bacteria. Some also have other less harmful minerals like zinc ricinoleate and sodium bicarbonate (baking soda) to keep the underarm area dry without stopping sweat altogether. In addition to getting rid of aluminum, most are also paraben free and safe for sensitive skin. If you're thinking about giving up antiperspirant, start with these 10 formulas that actually keep the stink at bay.
How to Wear Lavender Eye Shadow, Fall 2017's Hottest Celeb-Loved Trend
We've already seen pastel purple highlighters taking off this season, and now the color trend is coming for our eyes too. At the recent InStyle Awards, both Demi Lovato and Selena Gomez arrived wearing matching lavender shadow. But they aren't the only ones: Rita Ora just wore the look at an MTV TRL visit and Rihanna did at one of her Fenty launch parties. Perhaps the trend is a result of lasting influence from the unicorn beauty phenomenon. Perhaps it's premature excitement for Winter's frosty color palettes. Either way, we're 100 percent on board.
"I love that lavender is feminine, edgy, and chic all at the same time. It really pops against brown eyes," celebrity makeup artist Jill Powell, who did Demi's look, told POPSUGAR. Inspired by the singer's lavender dress and "chic rocker vibe," she mixed together two cream shadows to create the vibrant purple hue: Make Up For Ever Aqua XL Color Paint Shadows ($25) in M-90 Matte Purple and I-80 Iridescent Pink Beige. She also layered Amethyst from Kat Von D's Alchemist Holographic Palette ($32) on top to create an iridescent finish.
If you plan to try the look, Jill suggested having the rest of your makeup low-key. "I love to keep focus on one area for the most part. When bringing in colorful shadows, I love to keep the rest of the face more natural so it acts as the backdrop for the colorful shadows," she explained.
Jill also assured that any skin tone can pull off lavender. "Work with the depth of your tones," she advised. "Lighter skin tones should use lighter shades, and deeper skin tones should use deeper hues to coincide with the depth of their skin and avoid looking too light or ashy."
Now that you've got all the expert tricks, see more examples of lavender eye shadow from celebs and shop the trend at every price point ahead.
21 Ultrachic Gift Ideas For the Beauty Minimalist
Minimalism. Even just saying the word somehow momentarily declutters my mind. It's as if the simple thought alone magically sends my brain on a rapid organizational heist clearing every countertop and surface in my apartment and neatly tucking an endless buildup of "stuff" into perfectly organized drawers and cabinets. Oh, what a dream to dream!
For anyone fighting the endless battle to achieve complete minimalist living, these stunningly chic gift ideas will make even a table full of products look picture-worthy. And for the true minimalists out there, these gorgeous gifts will serve as your holiday wish list. Happy shopping!
What You Need to Know About Adding Muscle to Your Frame
It seems that getting stronger is on almost everyone's list this. But just wanting it won't make it happen. Just going to the gym and lifting weights without a plan won't necessarily make you stronger either. There are many nuances you'll need to consider before even getting to the gym. Here are some tried-and-true methods to get you stronger much faster than you ever thought possible!
According to Micah LaCerte, CPT and owner of Hitch Fit, "The only way to get stronger is continuing to add weight to the movements you are doing in the gym."
But if lifting heavy things alone were the solution, we'd all have lean and toned bodies. The secret is in how you approach your weight-training efforts. According to trainer Brian Pankau, CPT, you should focus on basic moves and approaches. That means doing simple moves like squats, lunges, chest presses, arm curls, rows, and the like while remembering to "add more weight when the final set for a specific exercise is completed too easily." The focus should be on hitting every major muscle group in your body with this progressive approach.
Now that you know what moves to do and how to increase weight, you need to know about reps and sets. Sure, you could just lift and lift until you've exhausted your body, but weightlifting has a simpler and more scientific approach. Your best bet is to focus on doing a few sets of each exercise for about 10 to 12 repetitions, or reps, each. That means you would do each exercise about 30 to 36 times each, but with a 30-to-60-second pause between every set of 10 to 12 reps. This allows your muscles to rest in between sets, so you can get the most out of them every time you lift.
How do you start? Glad you asked! According to Pankau: "Beginners should always stick to lighter loads while working on proper form and technique for exercises. This develops better training habits in the earlier stages and also increases joint range of motion properly to prevent injuries."
But that isn't everything. In fact, LaCerte told us that getting stronger really comes down to two essential factors: proper nutrition in conjunction with planned, progressive weightlifting.
The nutrition part may sound simple, but LaCerte believes that "you need to have a lot of focus on it to stay on track - when you're building strength and muscle, you need more calories than when you're trying to cut weight." While you may think that the weightlifting aspect is the more complex part of the equation, the truth is that it really comes down to the basic principle of "lifting heavier to get strong, which builds muscle," according to LaCerte.
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.
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.
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.
10 Products You Need From Nordstrom's Fall Beauty Sale - From Bobbi Brown to MAC
While everyone else is sitting around waiting for Black Friday and Cyber Monday, you can get ahead on your discount shopping because Nordstrom is having an amazing beauty sale from now until Nov. 12 (with select items up to 60 percent off). There's no shortage of popular brands either: from a T3 hair dryer to a MAC makeup set, you'll want to check out these deals. So hurry up and grab your credit card, because these prices won't last long. Not to worry, we made it easy and did the shopping for you. Check out these hot products.
Important Facts About PTSD That Might Save You From a Misdiagnosis
Although there's increased talk around the diagnosis and treatment of common mood and mental disorders like anxiety and depression, there's still a lot of work to be done to raise awareness. Post Traumatic Stress Disorder (PTSD), for instance, is still almost exclusively associated with soldiers returning from active combat, despite the fact that it affects eight percent of Americans at any given time, according to PTSD United. The Anxiety and Depression Association of America notes that PTSD is the fourth most common mental health disorder affecting people in the US.
Considering how common of a mental health problem it is, POPSUGAR asked Dr. Rafael Euba, consultant psychiatrist at The London Psychiatry Centre, to clarify some prevalent queries regarding PTSD.
What causes it?
While PTSD can be caused by traumatic events such as sexual assault, violent personal attacks, or witnessing extreme violence, Dr. Euba told POPSUGAR that PTSD can also be caused by "life-threatening medical diagnoses, such as cancer and other diseases where life expectancy is reduced, and traumatic treatment." PTSD can also be triggered by any event that causes you to feel fear, such as "emotional experiences of loss, abuse, or bullying at home or in the workplace."
What are the symptoms?
Much like depression and anxiety, symptoms of PTSD can be both physical and psychological, with "flashbacks, sweats, palpitations, heart racing, and sleeplessness" being the most overt symptoms, but Dr. Euba says you should also be mindful of behaviors such as "being on guard at all times, restlessness and irritability, or flashes of anger," as these may also be symptoms of PTSD presenting itself.
Is PTSD similar to depression?
According to Dr. Euba, many suffering from PTSD often misdiagnose themselves with depression, but the two are distinctly different, with PTSD being caused by traumatic events and depression being triggered by a variant of life events that aren't limited to traumatic ones. Dr. Euba stresses that people be mindful of not dismissing a possible PTSD diagnosis as mild depression "because of the prevalence of depressive episodes" because it's common that "if you have PTSD, you can experience depressive symptoms," but the two are not interchangeable.
How is it treated?
Unlike depression, PTSD isn't normally treated with antidepressant medication, but if your symptoms include depressive episodes, depending on their severity, you may be prescribed with an antidepressant treatment to treat that first. PTSD-specific treatments include the two options of Trauma-Focused Cognitive Behavioral Therapy and Eye Movement Desensitization and Reprocessing, which respectively "helps patients to identify and cope with thoughts, behaviors, and emotions" and "helps to change the way traumatic memories are stored in the brain, making them easier to manage."
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.
The Top 10 Fall Foods For Weight Loss
When it comes to weight loss, diet plays a bigger role than you might imagine. Instead of relying on processed low-calorie foods that don't satisfy your appetite - or taste buds - let these seasonal (delicious) eats support your goals. Load up on these healthy foods the next time you're at the grocery store or farmers market and start seeing results.
14 Healthy Apple Recipes That You'll Make All Fall Long
We love apples: the sweet and crunchy snack is full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too. These healthy recipes celebrate this favorite fruit of the Fall, keeping you full and satisfied all season long!
The Tarte Palette of Your Dreams + 23 More Holiday 2017 Beauty Launches
September and October are when the key players in the beauty industry start breaking out some of their biggest, baddest, and quickest-to-sell-out products, and because we quite literally couldn't contain ourselves, we've convinced some of our favorite brands to give us a sneak peek at all the glory that's to come. From that Tarte palette we foreshadowed (yes, it's that wonderful) to the Jo Malone set representing all of your beauty #housegoals, and plenty of snowflake and snowman-clad, limited-edition goodies in between, read on for 24 items we'll be adding to our holiday lists. The good news: some of it's already hitting stores. Merry Autumn!
1 Look at Queen Letizia's Gorgeous Collection of Ball Gowns, and You'll Be in Love
Even though modern royals prefer affordable dresses from brands like Zara and trendy pieces like comfy track pants, a queen isn't a queen without a serious collection of ball gowns.
In true frugal form, Queen Letizia, who often repeats outfits from head to toe without a care in the world, has worn the same party dresses to royal weddings, galas, dinners, and award ceremonies for the past 10+ years. In fact, since 2004, we've spotted Letizia in only 26 different gowns - hey, for the Queen of Spain, that's not that much! Scroll ahead to ooh and aah over all of them.
The Easiest Way to Clean the Lint Vent in Your Dryer (and You Should Do It Today!)
House fires caused by dryer lint are a real thing. I don't want to add to your list of worries, so let me share a secret with you: cleaning this part of your front-loading dryer is easy. Plus, I have a great hack for you involving an empty paper towel roll. You always knew there was a use for those things! Here's the simple three-step process. Bonus: cleaning your dryer will make it run more efficiently and save you a bit of dough by saving energy.
1. Clean the Lint Trap
You should clear the lint trap, the little screen at the front of the dryer, with every load. Simply pull the lint off the screen and put it in the trash. Dryer sheets can clog the screen, making your dryer less efficient, so you should give the screen a scrub periodically - twice a year will do. Here's how: pull the entire screen out, take it to the sink, gently scrub it with dish soap and a bottle brush (be careful not to tear or puncture the screen), rinse, and dry. While it's drying, tackle cleaning the vent.
2. Clean the Vent
The vent, essentially a hose between the lint trap and the outside of your house, can become clogged with lint, too. You want to vacuum this vent, but chances are high your vacuum nozzle designed for crevices is too thick to fit down into the vent. But I found a simple solution for this issue on the blog Intentional Mom. To extend the vacuum hose, take the interior tube of a paper towel roll, and tape it onto the nozzle. You need to make it airtight so the vacuum has adequate suction. Squish the end of the tube to make it narrow, shove it down the vent, and vacuum all that excess lint.
3. Clean the Vent From the Outside
You get bonus points for this part. Find where the dryer vent hose exits your house, open the vent door, and vacuum out this end, too. I found a surprising amount of lint hanging out in the end of my vent.
This Gretchen Grundler Body Paint Will Amaze You With Nostalgia
Gretchen Grundler Transformation! My favourite recess character! from MakeupAddiction
If you grew up in the early aughts, chances are Gretchen Grundler is your favorite fictional know-it-all. The Recess character and yo-yo enthusiast was practically an icon of preteen feminism due to her unabashed intellect and quietly badass nature. If you recall, girlfriend was smarter than most of her teachers.
One Redditor who goes by the handle @summakeup just did a makeup look that's worthy of Gretchen's near-perfection. After seeing this crazy-good bodypainting, you'll probably feel very nostalgic.
According to @summakeup, this extremely realistic look took about three to four hours to accomplish. While the photo might make you do a double take at first, zoom in and try to spot any editing . . . you won't be able to find it.
As @summakeup wrote in the comments section of her post, one of her biggest tricks for completing this look includes using black paint to "block out areas" she doesn't need, and shooting her final photos in front of a black backdrop. That all factors into achieving Gretchen's absurdly skinny cartoon frame.
We're in total awe of this transformation, and will keep our eyes peeled for more of @summakeup's work - who wouldn't love to see a Helga G. Pataki look?
72 Beautiful Wedding-Invite Printables to Download For Free!
Think you have a ton to spend on wedding invites? Think again. Wedding costs add up, so we've rounded up some of the best wedding-invitation printables out there, ranging from the artsy to the sweet, that might just change your mind on purchasing invites.
Becca's New Highlighter Palette Just Dropped - Here's How to Use It
Chances are, we don't need to tell you how great Becca's highlighters are. From its mini powders to its shiny lip glosses, the beauty-girl-favorite brand is beloved for giving users an out-of-this-world glow. So get out your wallets, because there's a new, limited-edition Becca palette in town - and it's going to light you up something fierce.
But as with adding any new release into your rotation, there may be a learning curve. The Becca Light Waves Palette ($34), which includes three Shimmering Skin Perfectors, might take a little getting used to. The hues are Moonstone, a gold; Prismatic Amethyst, a lavender; and the brand-new, exclusive-to-Light Waves Pink Sapphire, a chrome peach.
How, exactly, do you get these powders to look as pretty on your face as the colors do in the pans? Becca Global Style Director Kerry Cole gave us some ideas for getting the most out of Light Waves. According to Cole, Moonstone looks great when applied wet on the cheekbones or as a base eye shadow coat. She also loves layering Prismatic Amethyst over a colored lip gloss or swiping it over the tip of a wet coat of mascara for a frosty, textured lash look. Cole recommends using the newbie Pink Sapphire as a topcoat for your favorite blush. She also advised applying it over a clear lip gloss, because it omits a twinkling pop of pink that's the stuff Winter princess dreams are made of.
Of course, this is all just a road map; the final look is up to you, and (as always) experimentation is encouraged! But you won't be able to play around forever - like we said, this palette is limited edition, so sweep it up while you can.
What's the Real Deal With Hydroquinone?
Hydroquinone has become pretty controversial in the beauty world. One minute, it's the miracle ingredient for clearing up dark spots, and the next, it's supposedly carcinogenic. It's hard for anything to be deemed trustworthy and effective once labeled as a cancer causer. Yet, through all the fuss, experts have maintained that hydroquinone remains the gold standard for erasing hyperpigmentation and age spots. So in all that toxic talk, what's the truth? We asked three experts to weigh in.
Why all the fuss?
"Much of this controversy stems from its ban in South Africa due to side effects," explained Sejal Shah, NYC cosmetic dermatologist and founder of SmarterSkin Dermatology. "Subsequently, other countries banned hydroquinone. It turns out that the questionable products in South Africa contained mercury and other contaminants, which more likely account for side effects being seen."
Dr. Shah further explained that there have been reports of hydroquinone causing cancer in mice when administered in high doses orally, but there are no studies to date showing that this happens in humans and with a topical application. "When properly formulated and used, hydroquinone can be extremely safe and effective, and we have numerous studies confirming this," Shah added.
Does it bleach skin?
Rachel Roff, a medical esthetician and founder of Urban Skin Rx, quickly squashed this myth. "When used within a safe strength, hydroquinone doesn't bleach someone's natural skin tone. It evens out the skin," Roff said. While it may not be proven to cause cancer, if used incorrectly, it can leave skin vulnerable to excessive sun exposure, which could mean a higher risk of skin cancer and sunburn.
"As a general known fact, side effects of skin bleaching, regardless of product or ingredient, include skin irritation and sun sensitivity," dermatologist Dendy Engelman said. There's also a condition called ochronosis, where the skin darkens. This reaction is mainly associated with high concentrations of hydroquinone that has been used for prolonged periods of time.
When do you need hydroquinone?
The main purpose of hydroquinone in skin care is as a lightening agent. "Skin lightening is performed for a variety of reasons, including sun damage. Melanin (aka pigment) is produced by skin cells called melanocytes, and various topical creams are used to reduce the amount of pigment that is produced to brighten the skin," Engelman said. These include hydroquinone, which is the most common, botanical extracts, and antioxidants.
How do you use it safely?
A hydroquinone regimen should be used for no more than three to four months at a time, followed by a minimum of two months off. After the two months, if hyperpigmentation is still an issue, you can return to using hydroquinone for another three- to four-month period.
What if you just can't get behind hydroquinone?
While the experts agree that nothing works on dark spots quite as fast as hydroquinone does, there are ingredients that are just as effective. It may take longer to see results, but natural solutions like kojic acid, alpha arbutin, niacinamide, and vitamin C can help even out your skin. Something like SkinMedica Lytera 2.0, a pigment-correcting serum that is retinol- and hydroquinone-free, balances the skin's melanin production and resists triggers that cause discoloration.
Road-Trippin' Vegetarians Rejoice: Here Are Your Healthiest Fast Food Options
Eating on the go is tough, especially when you're a vegetarian. The first items that come to mind when you read the words "drive-thru" typically aren't veggie patties and salads, right? Yet, amid a sea of cheeseburgers and chicken tenders awaits a beacon of hope from seven run-of-the-mill fast food joints: vegetarian options.
These meatless meals and snacks are some of the healthier items on offer in chains across the country, so you can now travel (on a budget!) with added peace of mind. Feel free to use this as a travel guide when you're ordering on the go.
25 Holiday-Scented Beauty Products That Will Make You Hungry Just Reading This
It's the moment all basic ladies have been waiting for: the moment we put away the tropical scents and dive head first into Fall (also known as the gateway to all things holiday). No amount of pumpkin spice proves too much as we attempt to turn our own houses into apple- and plum-scented enchanted forests.
We're getting intoxicated just writing about it, which is why we're excited to present to you a comprehensive gallery of all the holiday-scented hair, skin, and body products we could get our hands on.
From cider-drunk hand soaps to creamy, vanilla-drenched body lotions (and plenty of pine- and spruce-trimmed candles in between), read on for 25 products that will support your festive spirit from Fall harvest to New Year's, and sneak peek more holiday 2017 beauty offerings here.
BBG: The Supereffective Fitness Program You Need to Know
We're totally crazy about Australian trainer and Instagram star Kayla Itsines and her program, BBG. But what exactly is BBG? Let's take a step back and look at the program that made Kayla such a star and her clients so obsessed.
What Is It?
BBG stands for "Bikini Body Guide," and it's been transforming women's bodies with dramatic weight-loss results since 2012. The guides include a fitness and nutrition plan spanning 12 weeks and can be done at home or at a gym.
The program is built around intense 28-minute workouts three days a week. That's it. They're broken down into arms and abs, legs, and full body, so each day of the week, you'll focus on a different muscle group. Expect to see moves like push-ups and planks, burpees, jumping jacks, mountain climbers, and weighted squats. The combination of weight training and cardio makes the program incredibly effective, while the meal plan helps women make more educated dietary choices to better fuel their bodies.
How Does It Work?
During a workout, you'll have two circuits, each with four moves, for which you'll do a certain number of reps. For example, circuit one might look like: 15 burpees, 15 push-ups, 20 jumping jacks, and 20 lunges on each leg. You repeat circuit one as many times as you can within seven minutes at your own pace. You'll take a one-minute break and do the same thing with circuit two, which will be a new set of four exercise moves. After completing circuit two, you start over and do both again. The result? An insanely challenging workout completed in less than 30 minutes.
As far as nutrition goes, Kayla doesn't really eliminate foods. Instead, she focuses on healthier choices and provides BBG members with healthy, delicious recipes for breakfast, lunch, dinner, desserts, and snacks. On her app, Kayla serves up weekly grocery shopping lists that provide the ingredients for that particular week's recipes, leaving zero guesswork.
What Makes It Different?
The simplicity and brevity of the workouts combined with their ability to be modified have made this program exceptionally attractive to many a newcomer. In fact, Kayla loves the idea that she is often a woman's introduction to fitness. She told POPSUGAR, "I want to be someone's first entry [to exercise], and I think it's a good way to enter, because you're entering into a community that focuses on how you feel rather than focusing on how you look."
Everyone's story is completely different when they come to BBG, but devotees find a way to make the program work for them, whether they're fighting ovarian cancer or thyroid cancer, beating obesity and losing 100-plus pounds, overcoming an eating disorder and building strength, or just trying to get a bigger booty.
We asked Kayla what she thinks makes BBG so special. "Firstly it's for women, which women love," she said. "And then there's the fact it's 28 minutes. . . . It's so quick and easy but also very challenging and pushes you." She also noted how it's a superempowering program that allows a woman to do everything on her own and feel accomplished as an individual.
While the program itself is appealing, what probably trumps it all is the BBG community. There's an element in this program that isn't really found in many other fitness programs, and it has created somewhat of a sisterhood. "It's really easy to lose motivation and lose inspiration," Kayla told POPSUGAR. "But when you have a community like the BBG community, it's actually very hard to lose motivation, because they're constantly encouraging you and posting photos. It's like a family."
Interesting in being part of it? You can download the BBG PDFs for yourself. Or consider Kayla's app, Sweat With Kayla, which offers the same workout program but more streamlined and customized with a LISS tracker and guided recovery. You'll also get on-the-go grocery lists, recipes, and more.
If You Wanna Build a Bigger Booty, Here's the Secret You Need to Know
It seems like everyone these days is itching to know what it really takes to build a booty. We see many different before-and-after photos on Instagram featuring impressive booty gains, leaving us wondering what has to change in our fitness routines in order to make that happen for ourselves.
As someone who has built her booty from the ground up, Diksha Gautham, NPC bikini bodybuilding competitor and NASM Certified Personal Trainer in progress, knows firsthand what kind of work it takes. "Muscle growth occurs when you put your muscles under stress and tension," Diksha told POPSUGAR. "So if you want your booty to grow, you gotta stress it out with the resistance training!"
These are the five glute exercises that almost always show up in Diksha's training program:
"The combination of all these movements hits all three main 'zones' of your glutes," Diksha explained. "These are all also compound movements, meaning they work a lot of muscles at once, so you burn a lot of calories."
The most important thing to keep in mind, though, is that you can't achieve visible booty gains without increasing the weights you're working with. "As your body adapts, make sure to continue pushing your booty by adding weight, increasing volume, or increasing the frequency which you train it," Diksha told POPSUGAR. In other words, the secret to growing your butt is constantly surprising your glutes with new challenges.
If any of this feels intimidating, Diksha recommends you do a couple sessions with a personal trainer, just to learn the form of compound lifts, like squats and deadlifts. After getting a solid baseline, you can continue to work on all these exercises on your own. "Don't feel intimidated," Diksha said. "Everyone was a beginner once."
A Strengthening and Heart-Pumping Workout That Will Only Take You 15 Minutes
Don't waste your time on a long, boring, mundane workout. Here's an eight-move bodyweight workout that moves fast and targets all the major muscle groups you care about: arms, abs, and butt. It will also get your heart rate up, up, up.
Directions: Complete 15 reps for each of the eight moves. Repeat the cycle again decreasing down to 10 reps per move, then a last cycle for five reps. Not enough of a workout for you? Repeat this 15-10-5 workout one or two more times.
The Moves
100 Real-Girl Tiny Tattoo Ideas For Your First Ink
If you're a little nervous about a permanent stamp, the best way to start is with something small. We can tell you firsthand that tattoo removal is no easy feat. Luckily, we have endless inspiration of real-girl tattoos that will leave you feeling less anxious about expressing something on your skin. Whether you're looking for a mark with meaning or just a fun design, keep reading to check out all of these teeny-tiny tattoo ideas.
- Additional reporting by Marina Liao
vendredi 10 novembre 2017
A Trainer Shares the "Magic Number" of Runs You Should Do Every Week
If you're new to running, you probably have a lot of questions - and you're certainly not the only one. You might want to know what kind of shoes are best, how far you should be running, what good foot strike is, etc. But there's one basic question that you likely haven't asked yet, and it's a really important one: how often should you run each week if you're new to the game?
Whether you're trying to up your cardio in order to lose weight or you're working on improving your cardiovascular endurance, there is a certain number of times you should aim to run each week, according to Michael Olzinski, MSc, Purplepatch endurance coach and Equinox run coach.
"I think three is a magic number," Mike told POPSUGAR. "The important thing to understand is that it does not need to be a long, 60-minute run every three times. Just getting out for 15 to 20 minutes can count for a session, especially if you are just beginning."
Mike says the body is a pretty "predictable" mechanism, so if you stick to a routine plan and give yourself a "really healthy window between those hours" in order to fully recover, you'll see some serious improvements in a pretty short amount of time. But just because you're running three times a week doesn't mean all three of those sessions should be the same.
There are three different types of runs (three really is the magic number here) that Mike highly recommends:
Interval Run
This is "a varied workout with some hard running mixed in with some recovery, light running, or even walking." Think about short bursts of speed and power that leave you breathless, followed by a short rest period. These kinds of workouts are perfect for a treadmill, since you can quickly control the speed. If you need some ideas for a solid interval workout, try this 20-minute workout or this 45-minute session.
Aerobic Run
You can think of this as a LISS (low-intensity sustained state) session. Mike says an aerobic run is when you "go out and try to run comfortably and steady for an increasing amount of time relative to your goals." If you like to run outside, this would be a good day to take your cardio workout outdoors. Set goals for yourself, plug into some good music, and see how far you can go.
Recovery Run
This kind of workout allows you to "spend a little time working on your form, doing some drills, and going for a light, short run that is mainly to help you recover from other runs, or from other sessions you might be doing," according to Mike. He says you can also look at this "as your technique training run." It's less about distance and speed and more about loosening up your muscles and perfecting your form. You won't be outputting your maximum effort with this kind of run.
"Each run is equally important in consistency but has a very different focus," Mike concluded. Now that you have the skeleton of your runs laid out, plan out when you can lace up your shoes, then get out there and enjoy the gains!
These 21 Products Will Help You Finally Get a Good Night's Sleep
A good night's sleep is something that has frequently eluded me my whole life. Whether it's tossing and turning for hours as I try to drift off or waking up at every single sound once I've actually managed to fall asleep, I can say that I'm an expert in the art of lying awake twiddling my thumbs. Naturally, I've sought out remedies for my nighttime woes and have discovered products that help sleep come more easily. From essential oils and soothing natural solutions to genius technology, here are 20+ useful items to try out for a better night's rest.
11 Must-Read Book Series If You Love Game of Thrones
Even though it feels like season seven of Game of Thrones just started, the truth is the long Winter without the Starks, Lannisters, and Daenerys is upon us once again - but that doesn't mean there's no way for you to get your fix of political intrigue, dragons, and flawed characters struggling to survive in war-torn worlds.
There are plenty of fantasy book series out there just waiting to fill the Game of Thrones void in your life. Of course, one of those series is A Song of Ice and Fire by George R.R. Martin, the books on which Game of Thrones is based. But you've already read those, right? Right? We're going to assume you have and offer up recommendations for a new batch of fantasy epics that will make your exile from Westeros so much easier to bear.
Glow to Sephora, Because Becca Just Launched the Highlighter Vault of Your Dreams
Aren't beauty vaults a wondrous thing? By gifting one, not only do you make a friend very happy, but you also get to rest easy knowing you won the holidays with a thoughtful, expansive, and often limited-edition gift.
So if you're planning to purchase anything for a highlighter fiend - or want to surprise your own fine self with a collection of luminous powders - we have great news for you. Becca, purveyor of the beloved light-reflective Shimmering Skin Perfector Pressed Highlighters, just went and dropped a whole dang vault of its prized products.
Aptly called the Shimmering Skin Perfector Pressed Highlighter Vault ($200), this bundle includes six full-size powders, all wrapped up in a minimalist-chic box. The included shades are Pearl, Opal, Prismatic Amethyst, Moonstone, Rose Gold, and Rose Quartz.
This set would most be appreciated by fans of a subtle flare - those who prefer to look like they bathed in glitter rather than rep flushed-from-within glow might be a little disappointed. These products work to give a natural coverage, due to the fact that they're made of a finely milled powder that blends like a dream. Even someone who prefers liquid or cream luminizer will still want to hoard these shimmers, because the formula is just so silky.
At $200, this is definitely not a budget buy, but you'll still save quite a bit investing in it as opposed to purchasing six separate powders. Since individual Shimmering Skin Perfector Pressed Highlighters retail for $38, you'll save about 30 bucks via the vault. That's almost like getting one for free.
The Surprising Thing That Really Helped Reduce My Anxiety and Stress Levels
I've always been prone to worrying and overthinking things, but during the first half of 2017, I began suffering the worst anxiety I've ever experienced. Unlike previous episodes (which usually involved stuff like making people let me out of the car on a road trip so I could get the train home to check I hadn't left the iron on), this time the anxiety was far more personal. I would lie awake for hours dissecting the day, worrying about tiny things I'd done or said, finding myself in a spiral of shame for no real reason. This wasn't just normal self-awareness (I know I'm not perfect); it was uncontrollable navel-gazing. And it definitely wasn't doing my any good.
Then two things happened. Firstly, I went on holiday, and I'm sure that did something to temporarily calm my overactive grey matter. But there was something else that I think has had an incredible effect on my anxiety levels, and that happened two months ago when a very sassy tortoiseshell cat called Mina moved in. Gratuitous photo, because the internet is for cats.
Image Source: Gemma Cartwright
I didn't know until I'd spent a few weeks with Mina how much the presence of a feline friend can help with anxiety and stress. There's a reason animals sometimes get prescribed for emotional support, and I'm not alone in noticing the benefits. Aside from the obvious - having something cute and cuddly to play with is awesome and keeps your mind off other stuff - spending time with a cat boosts serotonin levels in the body. Battersea Cats Home should have put that on the adoption page: "Mina: scientifically proven to increase your happiness!"
There's also research to suggest cats can stimulate the release of oxytocin (a chemical that's perhaps best known for its role during and after childbirth, bonding new mothers and their babies). No wonder I was smitten within hours. I was also blown away with how sensitive Mina seems to be to the moods and needs of her human companions. She's not a lap cat (trust me, I've tried), but she will seek me out and sit next to me if I'm in the house alone, almost as if she knows I need the companionship. The soothing sound of her contented purr as I stroke her relaxes me instantly. Thinking about her (and trust me, I do so constantly) stops me from (over)thinking about myself too much, but thankfully she's also fairly independent and self-sufficient so I don't flick over to "worry" mode the moment she waddles out the cat flap.
All this came as a huge surprise to me. I didn't consider myself a pet person at all. I didn't get what all the fuss was about when my friends posted dozens of photos of their kittens on Facebook or colleagues brought their dogs into work. I cringed when people signed Christmas cards "Love Bob, Jane, and Fluffy". I've never been responsible for anything larger than a hamster before. My husband was the one who wanted a cat and I went along with it mostly because I knew how much it meant to him. But within hours of bringing her home, I realized what a wonderful addition to the family she was going to be, and how much she was going to help me to calm down. I give all the cat fans in my life full authority to say "I told you so".
Since Mina's been in my life, my anxiety levels have dropped to almost nothing. I am back to my "normal" levels of self-obsession and worry: probably more than most people, but at least I'm able to sleep at night.
That is, until the dawn chorus of hungry meowing begins!
9 Things People With Clean Houses Do Every Day
Find yourself feigning excuses for why your friend can't pop up to your place to use the bathroom before the movie? Ever turn beet red with embarrassment when unexpected guests enter your home? It sounds like you have a messy house.
Imagine how much more enjoyable life would be if you were one of those perpetually tidy people whose homes could be company-ready with 15 minutes' notice. We wanted to turn our clean fantasies into a reality, so we researched the daily habits of people with clean houses - note the word "habits." What we learned is that it takes more than a few deep cleanings to achieve this status of cleaning goddess. It takes daily work and preparation to keep your house in a constant state of near perfection.
Read on to discover the nine habits people with clean houses do every day, and how you can adopt them to get out of the disaster zone you've been living in.
- Make Their Bed
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Before you leave the house in the morning (or better yet, before you leave the bedroom), make your bed. If you're in a rush, pull the comforter up to the pillows, and smooth it out to create the semblance of a made bed. This simple act creates a sense of order in your bedroom and sets your day off on a productive note that's likely to carry through.
- Empty the Dishwasher in the Morning
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Get the dishwasher emptied and ready to go for the day. Doing this in the morning lays the groundwork for an easy dinner cleanup at night and keeps dishes from stacking up in the sink throughout the day.
- Do a Load of Laundry Every Day
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Washing clothes on a regular schedule keeps the dirty pile from becoming overwhelming (not to mention, ensures that you'll never run out of clean underpants). Those with big families prefer doing it every morning, but if you live alone, doing laundry a couple of predetermined days a week should suffice.
- Use Baskets to Organize Things
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When there's a place for everything to go, it's easier to keep everything in its place. Scatter cute baskets throughout the house to corral your things, and add shelves to hold the big pieces.
- Don't Procrastinate
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When a box is delivered, unpack the goodies inside, and discard the packaging immediately. The same goes for dealing with spills or messes. The longer you wait, the harder they become to deal with.
- Put Away Their Clothes From the Day
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As tempting as it is to drop your clothes on the floor after a long day's work before slipping into your sweats, tidy people take the time to fold, hang, or place them in the hamper, as necessary. Do this, and your clothes and floor will both look better for it.
- Clean as They Go
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You can dramatically minimize your mess by cleaning as you go. If you rinse the cutting board while the pasta is boiling or start loading the dishwasher while the chicken is baking, the bulk of the work will be done by the time you serve dinner.
- Never Go to Bed With a Dirty Kitchen
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Resist the urge to climb directly into bed after a big meal. Take care of any and all kitchen cleanup that night - clean pots and pans, wipe down counters, etc. Not only will the mess harden and be smellier the next day (read: more challenging to clean), but waiting means that you'll have to spend your morning backtracking to make up for what you neglected the night before, instead of getting a head start on the day ahead.
- Plan Ahead
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Whether it's picking out your outfit the night before or reviewing what cleaning products you need to restock before tackling the bathrooms that weekend, you can give yourself a jump on the day by planning ahead.
You Might Also Like:
8 Places in the Home Even Clean People Forget to Wash
15 Things Organized People Have in Their Homes
Tricks for Keeping a White Linen Sofa Fresh and Clean
An Unexpected Way to Prevent Avocados From Browning
This information might change your life. To prevent an avocado from browning, spray it with a little bit of cooking spray. When I first heard of this concept, I wasn't sure if it was true. But I tried it myself. I ate half an avocado and sprayed the remaining half with Pam. Then, I covered it with foil and refrigerated it. Days later, I pulled the avocado from the fridge and was shocked it see it was not brown at all. Seriously, try this; it's amazing!
I Tried CBD Gummies, and They Saved My Family Vacation
If you've ever flown with a toddler, you've probably experienced the manifestation of Murphy's Law firsthand. The red lights you keep catching on your way to the airport, the copy of the birth certificate you swore was in his diaper bag, the milk that exploded in your purse, and - yes - the diaper blowout that happens as soon as the plane lifts off from the tarmac.
On a recent flight to Portland with my 17-month-old son and husband, I was on the receiving end of this joyous chain of events. We were heading to visit my husband's family, whom I adore, for 10 whole days. And despite my genuine desire to see them and spend quality family time, another part of me - the deeply anxious and very introverted side - knew that the trip would trigger things that were hard to explain.
It was on day two of our 10-day stay when my anxiety attack hit. We'd had a blast at the Portland Zoo with my brother-in-law, sisters-in-law, three nieces, two nephews, and our son, but after nine hours of a day that entailed schlepping kids on public transportation and navigating a crowd of zoo-goers with our own caravan of strollers before heading back to the house for family dinner, a feeling started to emerge. It was panic.
I seemed to be the only one drained by the day. I was desperate for a stretch of antisocial silence, an activity I could control, something soothingly stimulating. Screen time, anyone? My husband, a gregarious, slightly hyperactive extrovert, was having the time of his life, and who could blame him? I could feel myself getting "weird." Tears started to well up in my eyes. Embarrassed, I got up from the sofa and silently walked out the front door for a breather. What was wrong with me? And more importantly, how was I going to fix this so that I could actually enjoy my family vacation?
As I stood in the front yard weighing my options, I suddenly remembered an article I had read about CBD's powerful effects on anxiety. CBD is an active component of cannabis, but it doesn't get you "high" like the more commonly known, psychoactive cannabinoid, tetrahydrocannabinol (aka THC). Referred to as "liquid Xanax from Mother Nature," it's a legal, natural way to reap the medical benefits of cannabis. While you can order it online without a medical marijuana card, I knew I didn't want to wait that long.
The next day, I walked into one of Portland's many recreational marijuana dispensaries open to anyone 21 and older and purchased my first pack of CBD gummies. Wyld's gummies come in a small box filled with 12 edibles. There's about 100 mg of CBD per box, which means each gummie contains a little more than 8 mg. Not knowing exactly how my body would react, I decided to eat half of a gummie. The first bite tasted just like you'd imagine a fruit gummy to taste: the sugar coating gave it an extra kick of slightly crunchy sweetness followed by a mild strawberry tartness. But the more I chewed, the more I began to identify another taste. This was the CBD aftertaste I'd read about. It tasted like what I imagined it would be like to eat a half-smoked joint, but the smoky flavor faded away after a few sips of water. Thirty minutes later, I didn't feel much, so I popped the other half in my mouth and waited.
After 10 minutes, I could feel a small shift. My mind started to fall into a comfortable state of rest as we sat gridlocked in late-morning traffic. Pregummy, I was mentally occupied with the self-imposed burden of planning our perfect day in Portland. Postgummy, the idea of go-with-the-flow spontaneity actually seemed appealing. Preferred even. I felt clearheaded, relaxed, and present. We decided to pull over and visit a park down the street from a Whole Foods for an impromptu picnic.
Buoyed by my magical gummies, I decided to take a whole one before heading to my sister-in-law's for dinner. Five minutes later, I felt a mild warming sensation in my chest and core that spread to my shoulders and upper thighs. I definitely felt relaxed, but a few hours later I was ready for bed. That night, I slept like a rock.
I continued to eat the gummies throughout the trip, experimenting with how much to eat to reach the desired effect, whether it was taking the edge off of my social anxiety or quieting my mind to unwind before bed. The flight back home was the polar opposite of the flight that kicked off the trip. I wasn't stressed or anxious, which helped me focus on one thing at a time, avoid making absent-minded mistakes, and shrug off the inevitable ones.
CBD affects everyone differently, and some may even be turned off by the stigma of mixing cannabis and parenthood, regardless of the legality. Self-care can take many forms, whether it's drinking a glass of wine, treating yourself to a massage, unwinding in a yoga class, or enjoying a CBD edible. The most important thing is to find what works for you. I'm still trekking along in my CBD journey and just purchased CBD oil ahead of the holidays. Parents: if you're searching for a way to alleviate stress and anxiety, I highly recommend this as a personal stocking stuffer.
10 Wedding Hair and Makeup Ideas For the Rustic Fall Bride
As soon as the engagement ring goes on the finger, there are real decisions to be made. The first question you must answer: Summer or Fall wedding? If you've chosen to plan your nuptials in the cooler months, it will influence everything from your venue to your dress and even your beauty look. The brisk weather means you can get away with more daring hair and makeup. A vampy lipstick is definitely appropriate for November nuptials. You can also pull off a head full of curls without the humidity ruining it all. Discover more Fall beauty ideas from real brides as you keep reading.
10 Red-Hot Lipsticks Under $10
When it comes to red lipstick, it seems either people love it or they're afraid of it. But if the price was right, perhaps we might have a few new members in the red-lipstick-lovers club. Click through to shop 10 options, all under $10. Our list has something for everyone, including all skin tones and the red-lip beginner.
An HGTV Star Reveals the 6 Upgrades That Will Make Your Bathroom Feel Like a Spa
If pampering yourself is high on your list of priorities (and if it isn't, it should be), a luxurious bathroom is exactly what you need. In Scott McGillivray's latest Reno to Reveal project - follow along on social media using #Reno2Reveal - he turns a small basement bathroom into a spa-like retreat fit for a king or queen. Read exactly how he did it below.
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Curbless Glass Shower Enclosure
"If you want your bathroom to feel more open, there's one sure-fire way to do it. Install a glass shower enclosure. It's way more luxurious than a shower curtain, and it removes the visual obstruction," said Scott. "In addition, I also designed the shower to be curbless, which has a significant impact. It opens up the sight lines and, when combined with the frameless glass, makes this small room feel huge."
Makeshift Steam Shower
"Within the glass shower enclosure, I added a special feature. The glass goes all the way to the ceiling and has a vent at the top that can be opened and closed. So if you feel like indulging in a steam shower, you can close the vent and allow steam to gather, and when you want a regular shower, you can open it up and allow the steam to escape," Scott explained. "Steam generators can be very pricey, but this solution allows you to get a similar experience at a fraction of the price." And don't forget that if you're creating a steam shower, you'll want to tile the ceiling so it's properly waterproofed.
Shower Bench
"No decent steam shower can be without a bench," said Scott. "To up the luxury factor, I installed a custom bench directly in the shower and tiled it to match the rest of the space. While you can bring in another type of waterproof bench, nothing looks as good as a custom built-in unit." Scott also added a built-in tile niche to hold toiletries, such as shampoo and soap.
Handheld and Rain Shower Head Options
"This bathroom is all about indulgence so I added both rain and handheld shower options. Rain showers provide full coverage when you stand underneath, so every inch of you gets to enjoy the sensation. It would be silly to have a spa bathroom and not include one. But that said, sometimes you need to wash and go so I included the handheld option for the ultimate in convenience," said Scott.
Heated Floors
No luxurious space is complete without heated floors! Scott explained, "the worst thing would be to step out of a great steam shower only to put your feet down on an icy floor. While heated floors can be expensive to install in an existing room, it's well worth considering when you're going through a renovation."
Vanity Storage
"Nothing kills serenity like clutter," declared Scott. "To avoid the problem of bottles, jars, and toothbrush holders taking over the space, I installed a large vanity with plenty of storage. Above it I hung a nice big mirror that reflects light along with two hanging pendants." As a pro tip, Scott added that you should never install lights over a mirror in a bathroom because it will cast unflattering shadows on the face.
20 Hearty and Healthy Crockpot Recipes For Cold Days
Brisk weather calls for hearty meals that'll satisfy kids coming in from the cold, and we've got 20 recipe ideas that are guaranteed to do just that. Best of all? They're all made in the slow cooker, meaning more time with your family and less time in the kitchen. Check out some of our very best Winter-ready recipes to keep your family full, happy, and healthy - all season long!
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