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.
mercredi 4 avril 2018
The Color of Kaia Gerber's Bikini Will Put You in a Blissful Trance
Kaia Gerber packed plenty of swimsuits for her family vacation in Miami. After rocking a Same Swim black bikini, the young model decided to go with a bolder swimsuit color: red. She hit the pool in a bandeau style top with matching red bottoms. You might recognize the two-piece because Kaia's worn it before. (That's right, she's not afraid to rewear bikinis - as one should!)
Right after Fashion month ended, Kaia had taken some some much-needed R&R and posted a photo of herself rocking the itty-bitty Mikoh bikini top. Similar to the first time she wore it, Kaia accessorized with two necklaces, including one that said her name. This time around, however, she skipped wearing the bucket hat. Although Kaia's red bikini top is sold out, you can shop similar colors and prints ahead.
Ryan Reynolds Can't Stop Staring at Blake Lively When She's Wearing This Sexy Dress
In case you were worried, Blake Lively and Ryan Reynolds are still going strong. The adorable couple made an appearance on the red carpet to support their friends John Krasinski and Emily Blunt at the NYC premiere of A Quiet Place. Blake clearly stole the show in a gorgeous tweed and leather dress from Chanel.
From the looks of it, Ryan approved of Blake's ensemble, since his eyes were glued on his gorgeous wife the entire time. Blake's curve-hugging dress featured a leather bodice and a deep, plunging neckline. She styled her sexy dress with a stack of chunky bracelets, dangling earrings, and silver, strappy heels. Read on to take a closer look at Blake's outfit and buy similar versions of her dress ahead.
Meghan Markle Has a Closet Full of Jeans That Are Street Style Worthy
We've started to see Meghan Markle's style evolve into something the queen would approve of. With her sleek coats and polished suits, it's likely that Meghan has been picking up some styling tips from Kate Middleton.
While the former Suits actress has her sophisticated style on lock, she has also shown us time and time again that she isn't afraid to dress down with a great pair of jeans. From Meghan's high-waisted Everlane bottoms to her affordable Mother jeans, the soon-to-be royal has an impeccable collection of denim. Keep reading to see her favorite styles and shop the same jeans, as well as similar options, ahead.
This Is the Next Big Earring Trend (and We Mean BIG)
We're all for a statement earring on the daily, whether it's dressing up denim or as a flashy finish to evening attire. Sleek, sculptural shapes and modern, natural forms have been the look du jour as of late, but per the Fall/Winter 2018 collections, a high-wattage update is upon us: rhinestone and crystal earrings. Imbued with '80s glamour (a common theme for the season), these bold earrings are more than a sparkly accent, they're utterly extreme, appearing in the form of gleaming crystal clusters, décolletage-skimming rhinestone fringe, glittering art deco shapes, and beyond. Wham, glam!
But why wait for Fall to start rocking the trend? We assembled 10 showstopping styles to start wearing now with everything from jeans and a t-shirt to tuxedo-style suits and dresses designed for after hours. Ahead, peruse versions from the runway, then shop our edit, with options starting at just $10. In this case, the more dramatic, the better.
A New Day, a New Slogan Sweatshirt From Selena Gomez - So What's It Say This Time?
Even when she is leaving a workout, Selena Gomez somehow manages to look poised and pulled together. The singer/actress was spotted leaving a Pilates studio in a sleek yet sporty monochromatic look. For the fitness class, Selena wore a white cropped tee by Cotton Citizen ($90), black Puma shorts ($20), and sneakers ($65). She completed the laid-back ensemble by draping a black hoodie over her shoulders that had "Friend of Sinners" emblazoned down the sleeves.
The $50 sweatshirt comes from Vous Church, which is run by celebrity pastor Rich Wilkerson, Jr., who famously officiated Kim Kardashian and Kanye West's wedding. Just in case her message wasn't clear from the slogan hoodie, Selena also made her spirituality known by carrying a Bible as she exited the class. Click through to snag her exact sweatshirt, or shop our roundup of similar slogan hoodies.
Kourtney Kardashian's Street Style Will Inspire You, Whether You're a Fan or Not
If you've been following Kourtney Kardashian lately, then you know the stylish mom is looking better than ever. No matter which Kardashian sister you relate to, we can all stand to soak up some of that confidence - and steal a look or two from her sexy wardrobe. So we're taking a closer look at the anatomy of Kourtney's amazing street style to see just how she makes jeans and a t-shirt look so hot, and put a little of that styling magic into our own wardrobes. Keep reading to see her best outfits and pick up a couple of styling tips while you're at it.
- Additional reporting by Nikita Ramsinghani
Ditch the Denim on Your Next Vacation - These 11 Chic Pants Are All Under $25 on Amazon
There's no worse feeling than sweating in uncomfortable denim jeans on a plane. This season, switch it up and invest in a pair of cool and comfortable pants. These versatile trousers go beyond vacation, too. You can get your money's worth and rock them at work and even on date night. In case you need more convincing, we did the shopping for you. We looked to Amazon because the mega retailer carries everything you could ever dream of, including a wide variety of affordable fashion finds. From sporty striped pieces to chic white pants, shop our favorites ahead.
13 Gym Bags on Amazon That Will Make You Want to Go Work Out
Let's be real - one of the greatest workout motivators is often new gear, so why not treat yourself to something that will last? A gym bag that's both stylish and functional? Now that's a purchase we can justify. Thankfully, Amazon is home to plenty of awesome selections for every taste and price point. Ahead are 13 of our favorites that are guaranteed to make you want to hit the gym just to put them to use.
3 Unbelievably Easy Ways to Start Eating the Mediterranean Diet
The Mediterranean diet is without question one of the healthiest ways to eat; it's one of the best diets for weight loss, and it might help you live longer! But before you overhaul your entire diet, we have some quick tips to get you started. Maggie Moon, MS, RDN at Pom Wonderful, shared three of the simplest ways you can eat more Mediterranean - almost zero effort required.
Swap Rice and Quinoa For Farro
Have you tried farro yet? Moon refers to it as "10-minute farro." According to the dietitian, "It's a quick and easy gateway to this Italian whole grain. Like the name suggests, it cooks up in 10 minutes and can be tossed with chopped dates, pistachios, pomegranate arils, red onions, cooked chicken, and mint or parsley for a complete one-dish meal." YUM.
Stock Up on Grab-n-Go Mediterranean Snacks
Keep healthy Mediterranean foods on hand that are easy to grab, and you'll have one less thing to think about as you clean up your diet. Consider fresh fruits and vegetables, nuts, and other whole, plant-based foods. "Stock your fridge and pantry with Mediterranean staples like pistachios and 100 percent pomegranate juice," says Moon. "They happen to make a simple, healthy, and great-tasting snack pairing that also boasts plant protein, healthy fats, and polyphenol antioxidants."
Cook With Olive Oil
While coconut oil remains a tad controversial, heart-healthy EVOO has been a healthy Mediterranean staple for centuries. "Make olive oil your main cooking oil," suggests Moon. "A favorite breakfast in Spain is pan con tomate, which you can approximate at home with good-quality whole-grain bread, ripe tomatoes, and olive oil seasoned with salt and pepper or your favorite herbs." Sounds like an ideal toast breakfast, honestly.
A 7-Day Wake-Up Program to Help Train You For Morning Workouts
Morning workouts aren't for everyone, but they can be life-changing once you make them part of your routine. If waking up in the mornings is already your biggest challenge, you may want to try easing into things to help you form a new habit. I've made the mistake of launching straight into early workouts, when in reality I shouldn't have expected to change overnight. Just like how developing any new skill requires discipline and practice, so does becoming a morning-workout person. By the end of this seven-day program, waking up early should be a little less painful for you. But remember: baby steps.
Monday
Set your alarm to just 15 minutes before your usual wake-up time. Not too bad, right? Instead of grabbing a cup of coffee, opt for a glass of water first thing to replenish your body and give you an instant boost. Next, try some stretches before starting to get ready for your day.
Tuesday
Set your alarm for 20 minutes earlier and try an energizing yoga sequence. You want the flow to be simple enough to ease into but effective enough to get your blood pumping.
Wednesday
Wake up 30 minutes earlier for a quick walk or jog around your neighborhood. To really get you pumped, listen to this hip-hop playlist that's timed perfectly to your half-hour head start.
Thursday
Rise 45 minutes earlier for a HIIT workout at home. Sweating along to a fun playlist will help prevent you from crawling back into bed.
Friday
You're ready to wake up a full hour earlier! Treat yourself to your favorite workout class if you can or opt for a neighborhood run followed by a celebratory coffee from your favorite cafe.
Saturday
I know it's Saturday, but you're almost there! Skip sleeping in this weekend to keep the momentum going, and set your alarm for an hour earlier again. Commit to a workout class you love - bonus points if you bring a workout buddy to hold each other accountable.
Sunday
It's your last day of wake-up practice and you've got this. Rise an hour and a half earlier for a sunrise hike or any other outdoor activity, and get ready to officially become a morning-workout person starting tomorrow.
If You Want to Lose Weight, This Is the Workout You Should Be Doing
A lot of women are turning to the weights to get into shape. It's a smart move. But for every woman picking up some dumbbells, there's an equal number who avoid them. Some think that weightlifting will make them bulky - which isn't true - and others don't think that pushing around some weight in the gym will help them lose a few pounds. But the truth? Strength training will definitely help you lose weight and is an integral part of how you can shape your body into the lean, fit machine you've always wanted! How does it work? What do you really have to do? What can you expect? Wow, you've got a lot of questions! Good thing we have all the answers!
More Muscle Is a Great Thing
Have you ever heard the phrase "the more muscle you have, the more fat you'll burn"? No? Well, trust us when we say it's definitely true. Let's look at the science: the body expends energy (calories) just to maintain muscle, and the more you have, the more energy your body needs to maintain it. What does that mean for you? Just having muscle burns calories, and having more muscle means burning even more calories. You may not think you'll be using a significant amount of energy and that you won't have a significant caloric loss just by building muscle, but it's enough to make a noticeable difference, as stated in many studies.
And if you think that you'll only be burning calories when you're actually using those new muscles, you're dead wrong. According to certified personal trainer Heather Neff, "You'll be burning fat while you sleep just for the fact that you have muscle to maintain." To put it simply, building muscles can help raise your resting metabolism.
Don't Trust the Scale
First off, you have to know one simple fact: strength training might actually make you gain weight. Let me explain before you freak out. Weight is a vague term typically used to describe how much a person actually weighs and frequently has little to do with your health or fitness levels.
According to Neff, "If you were to take five pounds of muscle and five pounds of fat, place them both in a bucket and compare the two side by side, the fat will take up a significant amount of room while the muscle takes up very little, yet they still weight the exact same. That's because fat cells are large, light, and fluffy, while muscle fibers are small and very dense."
So don't freak out when you step on the scale after a few weeks. Instead, revel in the glory of how well you fit in those new jeans!
How to Use Strength Training to Lose Weight
If you're trying to lose weight, then a good mix of cardio and strength training is the best plan. That's right, you can't just stop doing cardio - but at least you won't have to keep doing endless sessions on the treadmill. And if you double up, you should keep that cardio for after the weights. Why? "Strength training before cardio because cardio can deplete your body of energy and set you up for injury," Neff said. "Especially if you are going to be lifting heavier weights." If you can't see yourself doing strength training and cardio in the same workout, do your cardio on off days or in other venues (go for a walk, play a sport, or even take up LARP'ing - look it up! It's hilarious, geeky fun).
How often should you be strength training? Neff offers this advice: "Do your strength training three to four days per week and make sure you're not doing it back to back, especially if you're doing a full-body routine - always give yourself a day in between training for the muscles to recover and grow."
The Way You Sleep Says a Lot More About Your Personality Than You May Realize
When you're closing your eyes and hitting your pillow, you're probably not giving much thought about the position in which you actually fall asleep or stay asleep throughout the night. Of course, you're not awake to know whether you start on your side and end up on your belly or vice versa, and unless you sleep with a partner who likes reporting back on your nightly moves, you're probably clueless.
Think about it for a second, though. When you climb into bed to fall asleep in the first place or wake up in the middle of the night for whatever reason, are you always in the same position? Here's why you might want to pay more attention: your sleeping position can actually say a bit about who you are and what your personality is like.
"How we sleep reveals important facets about our personality, but it's not a cut and dry science, with considerable overlap of sleeping positions among various personalities," said Dr. Robert Glatter, MD, an assistant professor of emergency medicine at Northwell Health and attending emergency physician at Lenox Hill Hospital.
When you think about it, it makes sense. "Body language while asleep often reveals many things about our deep inner personalities, including our self-image and our fears, as well as our core beliefs and outward desire," Glatter said.
Based on Glatter's experience with patients, he tends to find these personality traits and sleeping patterns to match up across the board. "I find that more oftentimes than not, their sleeping positions are a good match to their personalities and general demeanor," he said.
"Most people don't change their sleeping positions throughout their lives. The position we choose to fall asleep in promotes stability and inner comfort and helps us to feel solid and secure as we end our day," he added. Keep reading for his insight on what your sleeping position says about you.
Fetal
"The fetal sleeping position is generally the most common sleeping position," he said. "Fetal sleepers sleep on their side, curled up with their knees tucked in," he explained.
People who sleep in this position might be more introverted or closed up in nature to protect themselves, Glatter said. "People who sleep in the fetal position are often quite sensitive and generally withdrawn or shy. They are often quite anxious and may get bogged down in details," he explained, and he said he often notices the connection when speaking to his patients. What's more, these fetal sleepers often worry excessively over minor details, he said, so they'll need some other ways to de-stress beyond shut-eye, like yoga, exercise, or meditation.
Log
"The log sleeper rests on the side with a straight body and limbs kept at the sides," Dr. Glatter said. Good news: these sleepers are generally more at ease, unlike those fetal-position sleepers.
"These sleepers are often relaxed and laid-back, but also can be quite gullible at times," he said, "based on research by Chris Idzikowski, director of the UK's Sleep Assessment and Advisory Service, whose work helps to support the belief that sleeping position appears to draw strong correlations about our personality traits during our waking hours."
If you're a log sleeper, you might want to keep in mind that it's good to be easy-going and less stressed in general, but don't be so quick to go with the flow at all times.
Yearner
"Yearner sleepers are basically side sleepers who stretch both arms out in front of themselves as if they are yearning or grasping for something," Dr. Glatter explained. You can think of this as a need or desire for something, and so reaching out to take hold is a natural tendency. Though, while yearners might weigh pros and cons for their desires and may act slower than others, they are confident in their choices once all is sorted out. "They often take a while to make a decision, but are steadfast once they have made up the their mind," he said.
Soldier
"Soldier sleepers typically lay on their backs with both arms close to their sides," he said. "In general, they are the strong yet silent type. They are more often than not reserved and don't like to make waves," he said.
However, they can also put the pressure on. "They can be quite exacting and demanding of themselves as well as others," he added.
Freefaller
"Freefallers lie on their tummies with their hands encircling their pillows, and they typically turn their head to one side," he said. However, it's not the healthiest position to sleep in, regardless of personality traits. "This mode of sleeping is typically quite uncomfortable due to the neck being rotated and extended," he explained.
"Freefallers yearn to be in control, but in truth feel that their life is often spinning out of control at times. And so they often awake with anxiety," he added, which has also been reported in his experience with patients. To help ease these troubles, try some calming music before bed or perhaps a lavender-scented eye mask to relax those nerves.
Starfish
"People who are starfish sleepers typically lie on their back with both arms encircling their pillow, as if they are in a sit-up position. In general, they are gregarious and very giving, and they are selfless, based on Idzikowski's research," Dr. Glatter said.
Just be warned that with that generous nature might come a few bouts of snores. (Any partners, watch out.) "In general, the starfish and soldier positions are more prone to snoring and poor sleep quality," he said, due to the discomfort and possible muscle tension come morning.
The Debilitating Anxiety Symptom No One Ever Talks About
Until only recently, I kept a big aspect of my anxiety hidden from the world because I was deathly afraid of the consequences I would suffer if I talked about it. I was already fearful of the judgment I may experience from opening up about my anxiety, but this was huge. What if people thought I was actually crazy? The anxiety of this backlash made me feel physically ill, and I felt like there was no one I could turn to who would understand.
I'm talking about intrusive thoughts, which the Anxiety and Stress Disorders Institute of Maryland say "become obsessive, provoke fear and shame, and often lead to doubts about sanity, control, motives, character and safety." It's common in those struggling with general anxiety, post-traumatic stress disorder, panic disorders, and obsessive compulsive disorder.
A majority of my life has been spent dealing with anxiety, so as far as I can remember, this symptom has always affected me. I never understood why frightening images and scenarios would pop into my head, leaving me anxious and scared. I didn't know I was experiencing intrusive thoughts or why they were disrupting my reality.
People who suffer from anxiety often experience these episodes where they see an alarming event playing out in their head. These intrusive thoughts are frightening scenarios we create, causing us to think of harmful things we might do to ourselves or people we love.
The thing is, though, we would never act on these thoughts, and we know that, but we feel the fear as if they are really happening, and they make us incredibly uncomfortable. These thoughts are an automatic reaction and completely out of our control. Our brains become a movie reel of thoughts and actions we play out in our mind, and we can't look away.
When I was a kid, these intrusive thoughts came in the form of monsters, like the ones you saw in movies. Despite knowing monsters didn't exist, they came alive in my mind and gave me physical symptoms of fear. Sometimes it would get to be too much, and I would hide under my covers and cry at night. I knew in my mind nothing could hurt me because there was physically nothing there, but I couldn't understand why these images haunted me.
I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn't stop them.
As I gained more life experiences, my intrusive thoughts developed into other fears. Now that I was older, these thoughts turned into new scenarios, ones that felt more real. For example, when I started driving, I'd see myself veering off the road, hitting a side rail, flying off a ledge, or running head-on into a semi. I didn't really want to do any of these things. I just wanted to get to my destination, but these thoughts would keep running through my mind, and I couldn't stop them.
I've learned that these intrusive thoughts are our brain's coping mechanism for fear. They distract us from the anxiety we are feeling in real life with a fictitious event we can focus on instead. This is your brain's way of trying to help you with the anxiety you're experiencing in real life. It's as if your brain is telling you, "Look, I know you're afraid, but it could be worse, so whatever is going on isn't that bad."
Believe it or not, my childhood monsters have followed me into adulthood, and I still see them when I get anxious. Because I've been experiencing them for so long, I've mostly become numb to their effects. However, I do pay attention when these intrusive thoughts surface, as it's an indication that my anxiety is off the charts and I need to stop and assess myself.
I've opened up about it to only a few of my closest friends; one has anxiety and confirmed that she herself experiences the same thing. She thought she was crazy like me and didn't dare tell a soul for fear of judgment and ridicule. It was relieving to both her and me that we were not alone.
I want those who don't experience intrusive thoughts to know this is not something to be alarmed about. We are in no way looking to hurt ourselves or anyone else, we are just trying to cope with our anxiety. If someone close to you experiences these intrusive thoughts, just love and support them. That understanding will help ease the anxiety we feel from even having these thoughts. Know, though, that this is not a problem you can solve; this is a process that we will go through regardless.
If you struggle with intrusive thoughts, share them. The more we share these experiences, the better we can understand ourselves and others and the more we can help each other. Know you are not alone and you are not crazy.
For resources and information about intrusive thoughts, please visit the Anxiety and Depression Association of America.
8 Simple Tips to Avoid Weight Gain This Spring
It may not be shorts weather yet, but Spring is just around the corner. Before you know it, there will be barbecues and hikes on the agenda - not that we're complaining! With Spring comes a lot of things to juggle, so it's important to stay focused on your health and fitness in order to prevent weight gain. Here are eight tips to keep yourself on track during this busy time of year.
12 Workout Leggings That Warrant a "Dangerous Curves Ahead" Warning
Every girl knows that shopping for leggings can either be an exhilarating or painful experience. When a pair is good, they're really good, but when something's off, you just want to give up and commit to sweats forever. For curvier girls, shopping for leggings can be especially challenging since some brands don't cater to all sizes, which is ludicrous because, in my opinion, leggings look better the more curves they're hugging.
With that in mind, we trekked the ecommerce terrains to find the best size-inclusive leggings for all types of exercise. Whether you're working up a sweat finishing day 29 of your 30-day squat challenge, stretching your limbs in a strengthening yoga sequence, or busting a move in your cardio dance class, these leggings will not only support your fitness game, but turn you into a stunning traffic-stopper.
16 Easy Ways to Maintain a Healthy Weight
There's nothing worse than being stuck in a never-ending loop of gaining weight, losing weight, and gaining it back again, only to try losing it once more. Let's stop the yo-yo madness and help you stay at the healthy weight you want to retain. No more starvation. No more endless cardio. No more epic cheat weekends. Just you being your best self and staying healthy and balanced every day.
These tips will make it easy for you to know exactly how to maintain a healthy weight. From diet to nutrition to the people you surround yourself with, you'll be right on track!
If You Fear Having a Panic Attack From Smoking Weed, Read This Before Lighting Up
While some of us may think of weed as a way to mellow out, some have had an opposite reaction. Sometimes, for some people, panic attacks can happen.
"Street marijuana will not cause panic attacks if it has low levels of THC," said addiction specialist Dr. Cali Estes. "However, if they're dabbing or have a high THC content, such as one of the higher strains of marijuana, it will likely cause panic attacks because it acts more like LSD," Dr. Estes said. Some strains of marijuana help users relax, while others may cause paranoia and anxiousness.
However, it strongly depends on how much you take. For example, if you take an edible with high levels THC - think 10mg or higher - which is the active ingredient in weed that gets you high, you're far more likely to feel extremely anxious. "For users who have built a tolerance over time, ingesting an edible with similar THC content is more likely to make the user feel sleepy. So it just depends on the individual and how much they take, in addition to which strain they take," Dr. Estes said.
But how common is this anxiety, and is it anything to worry about? "Some cannabis users can experience anxiety from certain strains - but it's important to note that certain cannabinoids will affect each person differently," said Athena Taylor, budtender at The Herbal Connection in Eugene, OR.
Too much THC can cause some patients nervousness, restlessness, and inability to focus, whereas other patients find a calm from high levels of THC. And for those unfamiliar with sativa and indica, sativa is the strain of weed that generally has a higher THC content and gives you that high feeling. Indica has a lower THC content but higher CBD level. Ultimately though, you should look at the THC/CBD levels of the specific strain you're buying. "Anxiety from weed is not connected to just sativa strains, but also can be cause by some indica strains. High levels of the cannabinoid THC can cause anxiety to those patients sensitive to THC's psychoactive effects," Taylor said.
A good way to avoid anxiety from marijuana use is to know your cannabinoids and know your needs. "THC is the most widely advertised and known cannabinoid, but not the only one," Taylor said. "For those people that get high anxiety from the Mary Jane, I strongly recommend they switch from strains high in THC to those strains containing a higher percent of CBD (like indica types). CBD functions as antianxiety and anti-inflammatory cannabinoid, providing stress relief, a state of calmness, and body buzz," Taylor said. When smoked, CBD provides great relief from headaches and nausea without the psychoactive effects of getting high.
CBN is another cannabinoid found in marijuana that works as a relaxer for the mind and body. "I always encourage people to go online and read about all the wonderful healing cannabinoids found in weed," Taylor said.
Other factors that can cause anxiety are lack of hydration, using on an empty stomach, and current stress levels. "When going into a dispensary to buy marijuana products, make your budtender aware of what effect you want from a strain/product and any past experiences with anxiety," Taylor said.
5 Reasons Working Out at Night Will Change Your Life
I don't like to work out in the morning. I'm not a morning person. The aroma of coffee isn't something that wakes me with a smile. The light shining through the blinds at the crack of dawn is something I avoid as much as possible. The heaviest thing I want to be lifting in the morning before work is my pillow. As I said, I'm not a morning person. But wait, we're supposed to work out in the morning, right? Actually, no. You don't have to. In fact, there are a bunch of reasons you should train at night. I do and it changed my life from the first time I tried it.
First things first: Let's put the elephant in the room to bed. You won't be kept awake by training in the evening. That's an old lie that morning people cooked up with their elaborate breakfasts while we were hitting the snooze button and getting a well-deserved rest. In fact, a National Sleep Foundation study found that there was no difference in the quality of sleep for those who exercised vigorously in the evening.
1. You'll sleep better!
Numerous studies like this one have shown that people who lift weights in the evening have better sleep quality and duration than those who lift in the morning or afternoon hours. So, it will actually help you sleep better at night. Not only is a good rest imperative for muscle growth and recovery, but sleeping deeper and longer will enable you to feel better and fully rested by morning. You should definitely be more perky and ready to face the day ahead.
2. You'll have better workouts!
In addition to helping you sleep better, several studies found that training in the evening was the path to significant greater muscular gains and improved endurance. What does that mean for you? You can get more out of your workout if you train at night!
3. You'll have lower blood pressure!
A Journal of Strength Conditioning Research study found that people who trained at night lowered their blood pressure by 15 percent more than those who worked out in the morning.
4. You'll have better results, sooner!
A study from The New England University of Birmingham found that those who work out in the evening can go 20 percent longer and at a higher intensity. That means even more burned calories at night and the residual benefits of better workouts: tighter arms, stronger legs, leaner abs, and an overall healthier life!
5. Your body will be primed to work out!
Not just because you will be getting more recovery sleep and burning more calories either. According to research, our cortisol levels are higher in the mornings, which can inhibit muscle growth. But, testosterone levels are higher in the evening, which will boost muscle growth. So this is a great way to get those results even quicker.
With all these amazing benefits of working out at night, are you ready to give it a try? Go ahead, mix up your routine and see how much better you sleep, feel, and advance in your fitness goals. It just might change your life!
7 Healthy Travel Destinations You Should Add to Your Bucket List
Chemicals are out and all-natural everything is in. There's a surging urge to eat, live, and play better these days. However chaotic the world may seem, there's a rising number of us who are yearning for inner peace in favor of healthier physical and spiritual living.
A wellness revolution is in motion, and with that comes the desire to not only eat and live well, but travel well, too. For those healthy globetrotters who have been bit by the travel bug, there is a cure. There is an ever-evolving list of cities to fall in love with, oceans to explore, and mountains to climb. So, what are some wellness destinations that you can add to the list (for now)? All of you yogis, spiritualists, surfers, hikers, and chillers will want to keep reading.
You Won't Even Miss Meat With These Protein-Packed Breakfast Recipes
Whether you practice a vegetarian diet or are trying to limit the amount of meat in your day-to-day diet, it can be challenging to get the sufficient amount of protein your body needs to function at its best. Breakfast is the meal that kicks off your day, and should fuel you accordingly. These 25 recipes are all meatless, but are also protein-packed and will help to provide you the nourishment you need to feel focused and satiated until lunch time!
These 5 Low-Impact Workouts Will Help You Get in Shape, No Matter What Your Joints Are Up To
So you want to lose weight, get in shape, or build strength, but you're worried about your joints (or dealing with an injury). You don't have to go HAM in the gym or do crazy plyometrics to achieve your goals!
In fact, many of your favorite workouts and activities are excellent tools for stress-relief, weight loss, and strength building - we got the scoop from the queen of low-impact living, Schwinn ambassador and NYC celebrity yoga and Pilates instructor Kristin McGee.
Yoga
"Yoga is one of the best low-impact exercises," said McGee. "Not only are you using your bodyweight to strengthen literally your entire body, but you're also getting an incredible stretch and improving flexibility."
Though a challenging strength-training workout, yoga is gentler on your knees, shoulders, and joints when performed correctly. "Yoga promotes safe range of motion for your joints - there's no bouncing or jarring," she said. "You control and monitor your effort by your breath - which is also great for helping you identify what's discomfort and what's actual pain." This can prevent future injuries while you continue your health journey.
Another great benefit? "Yoga is also ideal for stress management." You're more likely to injure yourself when you're stressed, but "yoga encourages you to stop, move with intention, and just breathe. The simple act of deep breathing helps you to better adapt to daily stressors."
Pilates
Another mood-boosting, supersafe workout is Pilates. "Whether you are on the mat or using machines, Pilates is a flowing practice, so it allows your body to move gently - but the movements will still test your strength and stamina," said McGee. "And it can help promote weight loss; these routines naturally boost your metabolism, which helps you shed pounds." Just further proof you don't have to do superaggressive workouts to lose weight!
"Resistance exercise within Pilates involves the use of resistance bands and springs (if you use the machines)," said McGee. "These movements help build both muscle and bone strength without putting your body under excessive weight. Pilates also promotes mental wellness - it's an ideal way to get away from your hectic schedule for a while and focus on much-needed you time. It's also great for reducing anxiety."
Cycling
You don't have to work out inside - everyday activities you love can be your favorite form of low-impact exercise and help you stay in shape. One of our favorites? Cycling. McGee agreed.
"I love cycling because you're using your joints in a safe range of motion," she said. "Here, too, there isn't jarring or sudden stopping. So many people turn to cycling after a knee injury or surgery because it's an amazing form of rehab. It's an ideal way to add cardio into your routine so it complements the strength training and flexibility you get through yoga."
"Your feet stay in contact with the pedals so you get this beautiful circular motion, like a Sun Salutation cycle. I also find I get the same moments of zen while cycling outside in nature that I get from yoga or Pilates. It really puts you in a meditative space."
For outdoor cycling, McGee uses a hybrid bike, which she said is ideal for those who are "just getting into cycling or are using cycling to complement your overall workouts." Why? This style of bicycle is "unintimidating and versatile so it does well on pavement and crushed gravel."
Swimming
"Much like in yoga and Pilates, swimming uses your bodyweight for cardio and strengthening, but with the added resistance from the water," said McGee. "This, again, is a wonderful range of motion for the joints and promotes heart health and longevity without putting any strain or pressure on your joints." Sounds like a win to us! Plus, being in the water is so serene, right?
Pregnant? Worried about your workout's intensity? McGee says this is "ideal" and noted that "many of [her] pregnant yoga and Pilates clients also regularly swim as part of their pregnancy workout routines."
And don't worry - you don't need to transform into Michael Phelps for this. "Don't feel like you need to gear up and swim laps to get the benefit out of swimming. During my pregnancy with twins, I took advantage of the water anytime we were near it - whether it was at a beach or in a friend's pool."
TRX Strength Training
You may have weak or injured joints, but you can still seriously strength train! "Lifting weights at the right level for you helps you build lean muscle mass and boost your metabolism," said McGee. "By using weights, TRX bands, or TheraBands, you're able to add the complementing pulling movement" that complements the pushing movements of yoga.
"Some of the best strength-training moves are the simplest (and can be done with or without weights or using a TRX strap)," she said. "Lunges and squats work your hamstrings, quads, glutes, and even your core - everyone should know how to do these moves - or a modified version with a chair or a physio ball against a wall."
By learning these staple exercises, you'll "strengthen the important muscle masses that help keep your joints in place," she told POPSUGAR. "If your glutes are weak, you'll put a lot of pressure on your knees. If your core is weak, it puts pressure on your back."
This Gymnast Did an Entire Michael Jackson Floor Routine - and Yes, She Moonwalks!
UCLA gymnast Katelyn Ohashi is going viral for her incredible Michael Jackson floor routine, and it's sure to make you want to get up and dance along. At the 2018 Pac 12 Championships, the student athlete performed a standing-ovation worthy floor routine set to a medley of Michael Jackson hits, including "Thriller" and "The Way You Make Me Feel." Katelyn incorporated a killer moonwalk into the middle of her performance, and ended it with an insane drop split that'll have your jaw on the damn floor.
Her flawless and sassy routine landed her a score of 9.95 out of 10, allowing her to tie for first in the competition. Join the 43 million fans who've already admired Katelyn's now-viral MJ-themed routine by watching it above.
I Did 20 Push-Ups Every Day For 2 Weeks and Here's What I Learned
Earlier this year, I could string together a solid 14 to 16 push-ups without stopping. It was a skill that took me quite some time to master. And by "quite some time," I mean months and months. For that, my gratitude lays with CrossFit. When I'd see them on the list of to-dos for a daily WOD (workout of the day, in CrossFit speak), I felt excitement over dread. I got to a point where I looked forward to seeing just how many I could crank out before dropping to my knees for that modification. I looked forward to watching what was four up to six, and six up to eight.
But then I hurt my back. Lifting too much weight overhead during the CrossFit Open triggered some nagging arthritis in my lumbar spine, and push-ups were one of the first things to go. Maintaining that tension in my core, rep after rep, bothered my back. Although I was taking the time to work on my core strength, I didn't want to risk the unintentional pain; I started doing push-ups constantly from my knees, reverting back to my pre-gains status. I felt like the last year of strength successes were subsiding.
Here's the thing: I'm not the kind of person to take "subpar" as status quo. So, naturally, after a couple of months of accepting this on-the-knees approach, change was imminent. The logical decision? I was going to work back to stringing together a slew of push-ups, ASAP. The plan? Rise to the challenge. Using the app Spar, I challenged three friends (including my boyfriend) to do 20 push-ups every day for two weeks. The best part is hands down the penalty: if you miss a day, Spar charges your credit card $3. Thus, I present you with four lessons I learned doing 20 push-ups a day for two weeks:
1. Not every goal has to be astronomical.
I knew going into this challenge that just because I started on this goal didn't mean I was automatically going to crank out standard push-ups easy-breezy. Setting a goal of 20 push-ups felt like a lot, but I knew that 10 would be a little too easy. So I started small. I wasn't going to crush all 20 push-ups from high plank from the get-go. So, after doing a few going through the motions from high plank to low plank, I'd drop to my knees and finish the rest of them modified. Being easy on myself made this OK. Being easy on myself made me feel like I could make positive progress. As the weeks progressed, I worked on doing more and more in the standard format before giving in to the alternative.
2. A support network makes everything better.
If I had simply challenged myself to do 20 push-ups each day, I probably wouldn't have stuck it out. Not because I don't have willpower, but because . . . let's be honest: things always get in the way. Watching my friends execute their reps (Spar makes you record a 10-second video every day when you check-in to show the challenge participants you're not fibbing), I felt motivated to do mine. The trash talking . . . well, that motivated me a bit, too.
3. When you think you can't go any more, do one more.
That's when I focused on all the things you're supposed to focus on when executing the perfect push-up: lean slightly forward, keep your shoulders stacked over your elbows, engage your core. When I felt like my triceps couldn't bear lowering my body weight back to the ground (nevertheless pushing it back up), I took a deep breath, paused, and then pushed past my comfort zone. Despite struggling before the rep, I'd say that almost always that last can-I-keep-doing-this push-up was my best.
4. The best is yet to come.
Probably the best part of the challenge was waking up to a "You lost!" email (both my boyfriend and I missed one day each, paying out a total of $3 to our friends). Within an hour, the group text was lighting up with questions like "What's next?" paired with suggestions. Sure, we all like a little friendly competition. But now that I've built up my arm strength, I'm thinking those lunges are a good idea.
The Weightlifting Technique That Will Change Your Body
Ever plan to go to the gym and stop dead in your tracks because you just don't know what to do? Maybe your goals are too broad? Maybe you're expecting too much? How can you really lose weight, gain lean muscle, and build your dream body with just one simple workout plan that doesn't require you move into the gym for the next year? Clearly, you're expecting too much from your efforts, right? Wrong! There is a way to reshape your body by losing fat and gaining muscle without spending countless hours in the gym. What do you have to do? Lift heavy weights to create lean muscle and lift light weights to promote fat loss. The best part? You can be in and out of the gym in less than 30 minutes each day. Here's how!
The heavy and light strength-training plan combines a couple of the most fundamental principles of lifting weights. The intention is to do an exercise for four sets with a heavy weight and low reps (up to six) and then another exercise that targets the same muscle for four more sets with higher reps (up to 12), but with a lighter weight. According to personal trainer Brian Pankau, CPT, you need to take "two to three minutes of rest between heavy [sets], and 45 to 60 seconds between lighter sets."
How does this plan work? When you lift heavy weights your muscles fatigue and ultimately grow (you won't look like a bodybuilder - we promise). From there, you work the same muscles with lighter weights to totally exhaust them, which burns more calories, creates a leaner body composition, and increases endurance. Muscles grow, body fat decreases, and you're only doing two exercises per body part. According to Anthony J. Yeung, CSCS, with this plan, "you'll burn more calories, shed fat, add more strength, and feel more energetic in daily life."
As a result of this significant caloric depletion, certified personal trainer and owner of HitchFit.com Micah Lacerte cautions that, "Nutrition will play a big role in what sort of results someone will get performing this plan, but if they are on [the proper type of diet], then this style of training will be excellent for building lean muscle." You have to make the effort to eat six small meals each day that all include some form of protein - with specific care to ensure you're getting protein before and after you work out.
While this plan can definitely work, it may not be for everyone. Pankau believes that while "fat loss is going to occur, [it may] not be fast enough for somebody with too much excess fat, so this plan is great for light and medium builds, but not really meant for heavier-set people."
What does this mean for you? For tight and toned triceps, a good combo would be overhead triceps extensions with a heavy weight and triceps kickbacks with lighter weights. For leaner, more sculpted legs, do leg presses with a heavy weight, and lunges with light dumbbells at your sides, or no added weights at all! For stronger, tighter biceps, heavy hammer curls and light preacher curls. The key is to do two moves per body part, one heavy, one light as described above. This will exhaust your muscles, promoting growth while leaning out your body. If you're in average shape, you can look way above average in less time. If you're in good shape, you may want to move to a beachfront property soon. Enjoy!
Cardi B Shares a Steamy Kiss With Fiancé Offset in the Lavish "Bartier Cardi" Music Video
Rumors about Cardi B's personal life might be swirling, but it's clear the rapper of the moment couldn't care less. In the lavish music video for her and 21 Savage's hit "Bartier Cardi," which premiered during an episode of Love & Hip Hop: Atlanta (she appeared in the cast of season six and seven of the New York version of the show), the 25-year-old channels serious glam as she struts through a cotton-candy-colored mansion and writhes around on the hood of a car. Oh, and if you're one of the people questioning her relationship with fiancé and Migos rapper Offset, their backseat make-out should help quell those doubts. At the very least, it should make you even more excited for the release of her debut album, Invasion of Privacy.
A New Day, a New Slogan Sweatshirt From Selena Gomez - So What's It Say This Time?
Even when she is leaving a workout, Selena Gomez somehow manages to look poised and pulled together. The singer/actress was spotted leaving a Pilates studio in a sleek yet sporty monochromatic look. For the fitness class, Selena wore a white cropped tee by Cotton Citizen ($90), black Puma shorts ($20), and sneakers ($65). She completed the laid-back ensemble by draping a black hoodie over her shoulders that had "Friend of Sinners" emblazoned down the sleeves.
The $50 sweatshirt comes from Vous Church, which is run by celebrity pastor Rich Wilkerson, Jr., who famously officiated Kim Kardashian and Kanye West's wedding. Just in case her message wasn't clear from the slogan hoodie, Selena also made her spirituality known by carrying a Bible as she exited the class. Click through to snag her exact sweatshirt, or shop our roundup of similar slogan hoodies.
16 Stylish Coats Inspired by Selena Gomez's Perfect Wardrobe
If you're searching for Winter outfit inspiration, look no further than Selena Gomez. This season, my personal style obsession with her has hit a whole new level. From her chic sneakers to pretty floral dresses, she's been on fire. And one thing she always get right is her outerwear. From long dusters to glossy rain coats, we want it all. We did a little research and uncovered some of her best looks and rounded up a list of stylish picks you can wear yourself.
13 Words in Spanish That Don't Have an English Equivalent - So Frustrating!
If you're a Spanish speaker, you probably find yourself at a literal loss for words often. There are just so many times when you know a Spanish term (just a few letters put together) can perfectly describe what you're feeling, but no matter how much you rack your brain to find the English version, you come out with nothing - or a very long and complicated sentence that simply doesn't feel right. It's not your fault! We've come up with just 13 commonly used Spanish terms that don't quite translate into English, making for frustration and the need for Spanglish. Scroll ahead to find our list.
The Only People Who Call Cardi B by Her Real Name Are Her Parents
Cardi B took the music world by storm last Summer with her hit songs "Bodak Yellow" and "Bartier Cardi," and the former reality TV star isn't showing any signs of slowing down. Her debut album, Invasion of Privacy, is sure to top the charts - so shouldn't you learn a little more about her? Let's start with her real name.
Cardi was born Belcalis Almanzar to a Trinidadian mother and Dominican father on Oct. 11, 1992, in the Bronx. She's admitted that "no one calls me Belcalis except for my family, my mother and my daddy." During an appearance on The Wendy Williams Show, Cardi explained that she got her nickname from the rum brand Bacardi, saying, "Everybody used to [call me] Bacardi. Then I shortened it to Cardi B, [and] the 'B' stands for beautiful or bully, depending on the day." We'd hate to catch Cardi on "bully" day.
This $5 Drugstore Concealer Is the Key to Cardi B's Flawless Under-Eye Area
Cardi B always looks like she's "drippin' in finesse," and although she loves switching up her look, one thing that remains consistent is her ride-or-die love of drugstore beauty products. The rapper's makeup artist, Erika La' Pearl, already revealed that Cardi's go-to foundation is the Milani Conceal + Perfect 2-In-1 Foundation + Concealer ($10), but now she's spilling the beans on how she covers up Cardi's under-eye bags.
"I'm not saying this is bad, but she does have bags," Erika told E! News. "She works 24/7, so she doesn't get much sleep."
To achieve a flawless complexion, Erika starts with the Tarte Poreless Mattifying Primer ($32), and follows that up with the L.A. Girl HD Pro Concealer ($5) in orange to cover up any darkness. The orange color works to counteract the deep blue hues that dull the appearance of under-eye skin. After applying the corrector, Erika uses the Sisley-Paris Instant Eclat ($90) to blur out any fine lines and wrinkles.
"When you apply that all over the face, it covers the darkness, so when the light hits her, you can't see any bags," she said. "When that ring light hits it, you look just like a doll."
If you haven't already, start taking notes, because there's no denying that Cardi's makeup always looks flawless.
Prepare to Be Shocked by How Much Christina Aguilera Has Changed
When Christina Aguilera burst onto the scene in 1999 with her debut self-titled album, she was just 19 years old. Now, she has an incredible career with seven albums under her belt, and back in August 2015, she gave birth to her second child. Also, if her appearance on The Tonight Show Starring Jimmy Fallon taught us anything new, it's that Christina is really, really good at pop star impressions. We thought it was high time we look back at her incredible transformation through the years, as well as the inspiring quotes about body image she's shared along the way. Keep reading to go all the way back to 1999.
This Beauty Blogger Is Shattering Racial Stereotypes of Cosplay
If there's one beauty blogger you need to keep your eyes on, it's Kiera Please. The 21-year-old is known for flaunting colorful hair styles and her 300,000 followers love it. Her latest project involves breaking down racial stereotypes in cosplay by dressing as different popular TV and movie characters from Disney and Harry Potter.
Please is participating in #28DaysofBlackCosplay, a challenge started by Chaka Cumberbatch-Tinsley, in honor of Black History Month. The idea behind the challenge is to change what people think about cosplay and who can participate in it. For Please, she "wanted to show that not only can you be black and cosplay, but honor some bad*ss characters of color as well . . . ," she wrote in an Instagram post.
Ahead, see some of our favorite cosplays from Please. The cosplays are so incredible that they're going viral on Imgur.
Kellyanne Conway Claims the White House Never Talks About Hillary Clinton - Sure, Jan
In news that is hardly believable, Kellyanne Conway is claiming the White House doesn't talk about Hillary Clinton much following the 2016 Election.
The Counselor to the President recently appeared on CNN with Chris Cuomo to discuss the ongoing FBI investigation into potential collusion between Donald Trump's campaign and Russian officials. While denying possible collusion, Conway said, "We beat her fairly and squarely in this country through this democratic elective process. Look, so many people still can't get over the election results."
As Cuomo laughed it off and insisted that the Trump administration is still obsessing over the election and Clinton, Conway said, "I'll make you a deal, Chris: I'll never talk about her again but then you can't talk about the 2016 Election because she lost that election." Adding, "We don't care about her. Nobody here talks about her. Nobody here talks about Hillary Clinton, I promise you."
Kellyanne Conway claimed "nobody here talks about Hillary Clinton" despite the fact that President Trump mentioned her at least 3 times earlier today #CuomoPrimeTime https://t.co/sGNQfZyNRt
- Christopher C. Cuomo (@ChrisCuomo) January 11, 2018
Not only is Conway's claim a generalization of epic proportions, it's also flat-out untrue. In fact, just a few days before her interview, the president had tweeted about Clinton while slamming Michael Wolff's Fire and Fury. He again tweeted about Clinton on the morning of Jan. 11, the day after Conway's interview.
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