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 7 avril 2018
Kate Middleton Went Grocery Shopping in an Old Pink Coat - Yep, We'll Just Leave That Out There
We have some pretty crazy news for you: Kate Middleton went grocery shopping just days before giving birth to her third child. She packed bags into her Range Rover at the Waitrose supermarket in Norfolk, England, and, well, who even knew she didn't get help with such an activity on the regular?
We aren't surprised one bit that Kate looked polished as usual, opting for black skinny jeans, suede heeled booties (our go-to weekend shoe, of course), and a pink, double-breasted Joseph coat that she formerly wore for Cheltenham Gold Cup Day in 2013.
We know - the idea of the duchess waiting in line at checkout, separating her items from the person's in front of her with one of those divider bars, is, well, a little too much to handle, but her outfit shouldn't be. In fact, we are perfectly inspired to scoop up some pastel outerwear just like Kate's to ring in Spring. Join us, won't you?
Disney's Glamorous New Designer Collaboration Is a Treat For Your Feet - Shop It Now!
Do you love shoes? Do you love Disney? Then you're going to need to sit down for this one. Chiara Ferragni teamed up with shopDisney to create a limited-edition capsule collection of footwear inspired by Minnie Mouse. The five-piece line includes mules and sneakers - both styles look super comfy. Sparkly embellishments and luxe fabrics make these shoes a worthy splurge you'll enjoy for years to come. All styles are made in Italy with velvet, suede, and patent leather. Check out all the shoes and treat yourself to a pair before they sell out! Then prepare for the compliments to roll in.
Current Obsession: The 6 Best Lip-Plumping Glosses For a Fuller Pout
Want to plump up your pout? There are plenty of glosses that will make your lips look full and plush. We rounded up our favorite options for you to shop through, so check them out and see which pick would be best for you.
This Black Hole GIF Is Utterly Mesmerizing
This might be just a simulation of two merging black holes, but it's still insane to look at. Uploaded on Reddit, the GIF made it to the front page and has collected more than 1,000 comments so far.
But as a commenter pointed out, it's actually the work of SXS, or Simulating eXtreme Spacetimes. This group of researchers from Caltech and Cornell University simulate extreme space times to better understand physics in the cosmos. They also produced a paper about the project called "What would a binary black hole merger look like?" and an accompanying video.
What, exactly, would happen if two black holes collided? They would probably merge to become one bigger black hole, but it would be extremely violent, producing enormous amounts of energy and sending gigantic ripples through the universe called gravitational waves. Amazing.
The Only Thing Cuter Than This Matching Boy and Dog Is Their Adoption Story
If you're anything like us, your Instagram notifications are a revolving door of friends tagging you in photos of cute dogs. Although we've come across the adorable Reagandoodle account countless times, we had no idea that there was such a touching story behind the photos of a little boy and his matching pup. Reagan and Little Buddy were both 11 months old when they came into each other's lives, and they will forever be best friends.
Reagan (the dog) is owned by Sandi Swiridoff, and her daughter took in Little Buddy as a foster child more than two years ago. Sandi told Love What Matters that Reagan and Little Buddy "bonded instantly and have been besties ever since." They share everything - birthdays, outfits, naps, dinner, and more!
However, their bond is deeper than just adorable photos. Since Little Buddy came into the family's lives years ago, they have used the dog's popular Instagram feed as a way to raise awareness for foster children and families. Sandi has even been working on a book about Reagandoodle and Little Buddy's story, which will donate all proceeds to an Oregon-based non-profit called Foster Parents' Night Out for parents of foster children.
Sandi also revealed that her daughter and son-in-law have begun the adoption process for Little Buddy! Although it's been two amazing years, this is only the beginning of the duo's special bond.
Keep reading to see some of the sweetest photos of Reagan and Little Buddy in their matching outfits.
This $4 Costco Bargain Will Save You Tons of Money If You Have a Baby in Diapers
Moms, get ready to save some serious cash. If you have a baby who hasn't yet been potty-trained and tend to throw the dirty bombs diapers into those small, colorful bags to eliminate odors in your home or on the go, you're about to kneel at one mom's feet. Ariana Quinones was wandering the majestic aisles of Costco when she found perhaps the most useful product to have in bulk, especially if you also have a dog: a 400-pack of Poops! Pet Waste Bags for $4.
Considering these small dog-poo bags are more or less the exact same as the bags baby brands make, Ariana grabbed herself a package - which comes with two dispensers that would fit perfectly in a diaper bag - noting that other brands are usually more expensive (around $8 for a pack of 72!). So even though she doesn't use the bags often, it's worth this cheap price to have them just in case. "This will last us forever," she said.
So if you'd love the luxury of individually wrapped poo-filled diapers instead of having a giant tube full of them next to your child's changing table or unwrapped ones sitting at the top of the kitchen garbage can, know that for $4, you can have 400 poopsplosions taken care of.
vendredi 6 avril 2018
Love Buying Shoes? Get These 10 Cute Loafers For Spring - All Under $50
Are you so over all of your shoes? Consider buying loafers - they're popular for Spring. Whether you want a neutral option for work or a whimsical pair to wear on the weekends, we uncovered a plethora of choices. Consider them an investment piece since you'll wear them so often - trust us.
Miley Cyrus and Liam Hemsworth Both Flashed Stunning Rings on That Very Special Finger
We've been debating whether Miley Cyrus and Liam Hemsworth have tied the knot for months now. We've even envisioned what Miley's wedding dress would look like based on her chameleon-like style. Recently, the private couple were seen on a trip to Tybee Island in Savannah, GA, wearing very special accessories on their ring fingers. (Miley and Liam actually met on the island while filming the movie The Last Song back in 2009.) Miley flashed her beautiful 3.5-carat Neil Lane engagement ring with a matching diamond band on top. Liam, on the other hand, sported a simple gold band on his left hand. Keep reading to have a closer look at their stunning rings.
How to Wear Spring's Hottest Color Trend Without Looking Like an Easter Egg
As much as we relish a saturated, punchy pop of color, there's an equal amount of space in our hearts for pastels. These soft, powdery hues not only translate to Winter, Spring, Summer, and Fall, but they also play nicely with many of our favorite fabrics (denim, for example).
We saw a slew of sorbets come down Spring/Summer 2018 runways - Tibi and Chloé included - and thus assembled your outfit and shopping guide to jump-start your wardrobe for the season.
Aren't You Lucky? Spring's 6 Biggest Bag Trends Appeal to Every Type of Girl
It seems like every season, the bag shapes on the runway get more inventive and eye-catching. It was definitely easy to reinvent the wheel for Spring 2018. Designers are offering geometric pouches we like to describe as "insanely cool" (hello, Danse Lente!), but iconic fashion houses are also bringing back the monogram logo, refreshing the most popular emblems in quirky ways, or just leaving them as is for the gals who are big fans of tried-and-true looks that date way, way back. In between, we've got pastel colorways, flashy stripes, and so much more - all of which you can shop at every price point ahead. No matter which bag you choose, you can rest assured you're on trend, but also just wearing what you like.
Sit, Then Stretch: 4 Pain-Relieving Moves For Your Glutes
Even when you're doing nothing at all, your backside is working overtime. All-day sitting can lead to tightness in your glute muscles, which is not only uncomfortable, but can also lead to more serious conditions like IT band issues, which can lead to knee injuries or lower back pain. Find relief with these glute stretches that open up tight hips, as well. Pair with this glute foam roller massage to further open up tight bum muscles.
Seated Spinal Twist
- Begin seated on your mat with your legs extended straight out in front of you.
- Bend your right knee and place your right heel as close to your left sit-bone as you can.
- Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
- Hold for 30 seconds, then release and straighten your legs again. Repeat on left side.
Modified Pigeon
- Kneel on your mat, then bring your right leg behind you. Lean your torso forward, placing your forearms on the mat. Open your left knee outward to the left; your left ankle might need to slide forward so your pelvis can lower toward the floor.
- Bend your elbows to deepen your stretch.
- Hold for one minute, then switch legs.
- For a deeper stretch, try the full version of yoga's Pigeon pose.
Seated Leg Cradle
- Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg and hook your calf over your left arm. Grab onto your feet with your hands for support.
- Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
- Hold for 30 seconds, then switch legs.
Supine Cow Stretch
- On your mat, lie on your back and cross your right knee over your left knee. Hug both knees toward your chest, making sure you keep a neutral back and neck.
- If you don't feel a stretch, then work your hands down your legs, aiming for your ankles. Make sure you keep your head down.
- Hold here for 30 seconds to one minute, then uncross and repeat with your left knee over your right.
7 of the Best Foods to Fight Inflammation
Whether it's aches and pains, stiffness, headaches, indigestion, stomachaches, yeast imbalances, viruses, low energy, weight gain, or free-radical damage, it often goes back to two things: acidity and inflammation.
To understand how acidity plays a role in producing bodily inflammation, you first have to understand pH, or the measure of a solution's acidity or alkalinity from 0 to 14, 0 being the most acidic, and 14 being the most alkaline. Our bodies need a very specific pH balance to function and maintain homeostasis. Even slight changes to the pH of our blood, for instance, can be extremely problematic.
Our grocery stores and diets are overrun with highly acidic foods. Caffeine, alcohol, processed foods, sugars, refined flours, pasteurized dairy, and animal protein are all highly acidic forming in the body, and if you are eating these on a regular basis, chances are you may experience at least some sort of chronic symptom of inflammation. Even natural processes of the body produce acidic byproducts. Stress also contributes greatly to an acidic environment.
So what can we do? How do we reverse the effects of these highly acidic foods and actions? Just as food plays a role in producing an acidic environment, it can be transformative and healing to the body, reducing inflammation and creating an environment that supports health.
The goal should be to consume 80 percent alkaline foods and 20 percent acidic foods. Not all acidic foods are unhealthy necessarily; however, extremely acidic foods like those stated above should be greatly minimized. Fresh fruits and vegetables that have been lightly seasoned and cooked should be the focus of your diet.
Below is a list of some of the most anti-inflammatory foods your should be adding to your diet daily to restore alkalinity and relieve inflammation. Fight inflammation in the kitchen, not the pharmacy, with:
Green Leafy Vegetables
Leafy greens are full of nutrition, loaded with alkalizing minerals, phytonutrients, antioxidants, and anti-inflammatory omega 3 fatty acids. Load up on kale, chard, spinach, lettuces, bok choy, etc, daily. In addition, fruits and vegetables in general should make up most of your plate at every meal.
Turmeric
This South Asian rhizome has long been used and prized for its anti-inflammatory properties. Today, you can find it just about anywhere - in juices and smoothies to supplements and teas. The main compound responsible for its anti-inflammatory benefits, curcumin, has been used to fight simple colds and flus, Alzheimer's disease, liver damage, prevent cancer, and of course relieve inflammation.
Fish Oils
By now most of us know the importance of omega-3 fatty acids and their role in relieving inflammation. The best source for these fatty acids is fish; however, some sources are better than others. Top of the food chain, large ocean fish can contain high levels of mercury and other heavy metals. Stick to wild salmon, or smaller, oilier fish such as sardines and anchovies. Fish oils can also be taken as a supplement. I recommend taking fermented cod liver oil. In addition to omega 3 fatty acids, it also supplies necessary D and A vitamins in a more bioavailable form.
Berries
Berries in general are lower in sugar than most fruit and contain large quantities in inflammation-reducing antioxidants. Blueberries and dark-colored berries especially, due to their high levels of the antioxidant quercetin, and are especially anti-inflammatory.
Walnuts
Walnuts are not only an excellent source of protein, they are also a source of anti-inflammatory omega-3 fatty acids, antioxidants, and vitamin E. Consuming walnuts regularly may help to support brain health and function and reduce inflammation throughout the body.
Bone Broth
There is plenty of reason to get behind bone broth. Full of core and essential nutrients and alkalizing vitamins and minerals, bone broth supplies a healthy dose of easily assimilated nutrients from calcium, magnesium, silicon, and phosphorus, as well as collagen, hyaluronic acid, protein, and connective tissues to aid in reducing inflammation and supporting the joints, skin, and bones.
Coconut Oil
Coconut oil is a highly anti-inflammatory fat that is made up of mostly MCFAs, or medium-chain fatty acids, which are easier to digest and not readily stored as fat. In addition, coconut oil contains antimicrobial and antifungal properties from caprylic, lauric, and capric acids, aiding in reducing inflammation, lowering high blood pressure, improving energy, and boosting the immune system.
Do You Love Sugar? Well, This Is the Most You Should Be Eating Every Day
We all know how delicious sugar can be. It's hard to say no to the sweetness when you're having a rough day or you're celebrating a happy event with your friends. Rather than swearing it off entirely, though, you can find a happy medium of eating moderate amounts here and there, rather than overindulging in one sitting.
For those of you who are wondering just how much sugar you're supposed to be eating in a day, here's a straightforward guideline: the American Heart Association says women should have no more than six teaspoons' worth of added sugar a day, which equals about 25 grams and 100 calories. This includes sugars of all kinds, whether it occurs naturally in fruits and dairy or it's found in your favorite desserts or baked goods.
The dangers of consuming too much sugar are very real. Not only are sugary foods high in calories, but they also contribute to obesity, poor heart health, mood swings, and headaches. While enjoying some sweets here and there can be good for the soul, it's important to follow these guidelines so you can keep a healthy balance in your diet.
The American Heart Association recommends looking carefully at the labels of what you eat, because many foods these days contain hidden sugars that can really creep up on you. If you feel like you need to cut back on refined sugars, try making any of these healthy desserts at home.
This Is the Best Diet For PCOS, According to a Dietitian
Polycycstic ovarian syndrome, or PCOS, is a hormonal condition that affects eight to 20 percent of reproductive-age women worldwide, according to the National Institutes of Health. Symptoms of PCOS include ovarian cysts, irregular periods, high levels of male hormones, excess hair growth, acne, and weight gain. Although these symptoms can be controlled with medication including birth control to regulate hormones and Metformin to regulate blood sugar, the biggest way to get PCOS under control is through lifestyle changes: sleep, stress management, exercise, and - most notably - diet.
Since many women with PCOS also have insulin resistance, treating the condition requires a tricky balance of eating the right foods at the right times. Unfortunately, PCOS is a complex condition that doesn't adhere to a one-size-fits-all approach.
"Lifestyle management is recommended as a first-line treatment of PCOS; however, studies have not proven which type of diet is best," said PCOS expert Martha McKittrick, RD, CDE, and certified health coach. "This is probably because each woman is an individual and has different genes, metabolisms, medical issues, and phenotypes of PCOS."
Even if there's not one type of diet that's best for everyone with PCOS, there are some general diet tips that everyone with PCOS can benefit from. Here are the main guidelines McKittrick recommends:
Balance Carbs With Protein and Fat
McKittrick says balanced meals that contain protein and fat along with your carbs control blood sugar, prevent insulin spikes, and ward off carb cravings. For example, a slice of whole grain toast with natural peanut butter is more satiating than a bowl of cereal with fat-free milk since the peanut butter is higher in fat and protein to balance out the carbs from the toast. However, she emphasizes that it's a general guideline and not a rule you need to stick to 100 percent of the time; sometimes you may just want an apple by itself or a steak with salad and no carbs.
Eat Low-Glycemic Foods
She recommends is eating foods that are lower on the glycemic index and have a lower glycemic load, such as whole grains, fruit, and vegetables, instead of higher glycemic foods such as potatoes, white bread, rice, and refined sugar. Eating fiber-rich foods will also prevent blood sugar spikes and keep you feeling fuller longer.
Stick to Healthy Fats
Healthy fats such as nuts, nut butters, avocados, and olive oil will keep you feeling satiated and can help you lose weight. Omega-3 fats, like the ones found in fatty fish, walnuts, and canola oil, may decrease the risk of heart disease, improve insulin resistance, and decrease inflammation.
Limit Processed and Inflammatory Foods
Processed foods are usually loaded with refined sugars and carbs and empty calories that can spike your blood sugar. "Your best bet is to stick to food as close as possible to its natural state," she says.
PCOS is also associated with inflammation, so she recommends limiting inflammatory foods such as added sugars, trans fats, and refined carbs. Processed foods also tend to be inflammatory. Instead, she says to load up on anti-inflammatory foods such as fatty fish, dark leafy greens, berries, ginger, garlic, and turmeric.
Increase Veggies and Gut-Healthy Foods
Vegetables are not only anti-inflammatory; they can help you lose weight, too. They're low in calories but high in fiber, so loading your plate with vegetables will make you full without all the added calories of other calorie-dense foods. Veggies are also packed with micronutrients, vitamins, and antioxidants - all great news for those suffering from PCOS.
Poor gut health has been linked to obesity, according to a 2016 study, and McKittrick says gut health could also be tied to PCOS - after all, a healthy gut can help improve digestion, balance hormones, and boost immunity. Load up on probiotic-rich foods to feed your gut such as kombucha, unsweetened Greek yogurt, and fermented foods.
Choose Hormone-Free Meat and Dairy
Since your hormones are all out of whack with PCOS, it's best to stay away from any other external sources of hormones such as meat and dairy. When it comes to buying your animal products, it's best to stick to organic, which means they haven't been given antibiotics or growth hormones, according to the USDA guidelines.
Meal Prep and Plan Ahead
One of the best ways to stay on track with your healthy eating regimen is to meal prep. Plus, it will save you time during the week and money in the long run because you'll be less likely to order takeout or pick up something processed. Set aside some time on the weekends to prep all your meals and snacks for the week. It doesn't even need to be complicated - you can make a variety of foods in just 30 minutes!
Enjoy What You Eat
At the end of the day, if you don't enjoy any of the food you are making or eating, then you won't stick to your healthy eating plan.
"Eating is one of life's pleasures," McKittrick said. "If you feel deprived most of the time, it's likely that you'll end up binging on the foods you miss the most or will just feel totally miserable."
Find foods that you like and can eat frequently. If you miss your favorite comfort foods, try substitutes such as spiralized zucchini noodles instead of traditional pasta and cauliflower rice instead of white rice. It's all about balance, and as long as you are eating well most of the time, there is still room for your favorite treats - just enjoy in moderation.
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.
Elliptical Workouts For the Beginner to the Advanced
The elliptical is a mainstay in the gym for good reason: it's easy on the joints and it provides a great cardio and total-body workout. But let's face it, the elliptical can also get pretty boring and repetitive. Instead of spending 30 mindless minutes on the machine, maximize your time with one of these 15 workouts. Whether you're a beginner, you're looking for a high-intensity interval workout, or you want to challenge different muscle groups, there's an elliptical workout for you. There's even one for those of you who love the treadmill!
- Beginner: If you're new to the elliptical machine - or working out in general - try this beginning elliptical workout. It uses all the different features of the machine, which gives you an idea of what it can do. By pedaling forward, you work your quads, and going backward targets the hamstrings and booty. Focus on pushing the handles to tone your chest, while pulling the handles will work your upper back. Challenge your core stability by letting go of the handles while keeping your pace steady.
- Start strong, finish strong: This beginner-friendly hour-long elliptical workout varies speed and incline for an effective workout.
- Booty workout: Target glutes and hamstrings by playing with the incline on the elliptical. This elliptical booty workout will help you tone your backside while also getting a good cardio workout. Target your glutes by focusing on keeping your heels down while on the machine.
- Core workout: To work your core while on the elliptical, just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine. The faster you can go, the more you'll work your core in this.
- Just like the treadmill: For times when you can't find an empty treadmill at the gym, try this elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride. To really feel like you're on a treadmill, don't hold onto the handles; keep your arms in a running position.
- Two-machine workout: Or if the idea of the treadmill bores you, get a fun workout on the other cardio machines at your gym. This stationary bike and elliptical workout will leave you sweaty without the run.
- Short on time: When you don't have a lot of time, try this short interval elliptical workout. It's only 22 minutes long (including warmup and cooldown) and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories.
- Shorter intervals: One way to push the interval envelope is to decrease the amount of rest time between your bouts of sprinting. By shortening your recovery time, you're pushing your anaerobic threshold and strengthening your cardiovascular system. Sound good? Then try this elliptical interval shrinking recovery workout.
- Total body: This 30-minute elliptical workout targets your entire body while also getting your heart rate up.
- Intervals: Do this elliptical interval workout when you only have 30 minutes to spare. It's the best way to get the most out of a short amount of time.
- Lunchtime workout: A quick workout you can fit in during your lunch break is one you have no excuse to miss. This 30-minute lunchtime workout ensures that you have enough time to freshen up in the locker room.
- Get in, get out: Need to go even shorter? Try this 20-minute interval workout to get in and out fast. The intense intervals ensure you're still giving your body a solid workout.
- Rock out: Set your workout to a soundtrack with this one-hour elliptical workout with playlist. You switch speeds with each song so you'll never be bored for the 60 minutes.
- Rock out again: If that playlist isn't your style, here's another hour-long workout set to music.
- Girl power: Channel all your strength and let it out with this killer elliptical workout with a girl power playlist.
25 Surefire Tips to Help You Lose Those Last Few Pounds
Maybe you are super into fitness and have sworn off these bad-for-you foods, but it can still be frustrating when you're trying to lose weight and the numbers on the scale aren't shifting. Here are 25 tips to help you along your weight-loss journey, one step at a time!
Free People Has Insanely Cute and Comfortable Workout Clothes - Shop Our Favorites
We all know Free People for its boho-inspired clothes, sexy swimwear, and killer accessories, but the brand has so much more to offer. Its ever-evolving activewear collection is a must see. The retailer's line, FP Movement, is filled with supportive sports bras and stylish leggings that you need to try. We shopped for you and rounded up a list of our favorites that are built for performance but also look cute outside the gym. Check it all out.
All It Takes Are 15 Minutes and 1 Kettlebell to Knock Out This Total-Body Workout
When you have a busy day in front of you, it's easy to find excuses to skip your workout. But you don't need a full hour to fit in a sweaty session - in fact, you don't even need half an hour. Eric Leija, senior kettlebell specialist at Onnit Academy, has created an exclusive kettlebell workout for all you busy folks out there. And all you need is 15 minutes.
This workout only requires one kettlebell, and Eric designed this session for beginners out there who have never picked up a kettlebell before. This workout is a 15-minute AMRAP, which stands for "as many rounds as possible." You'll go through three different exercises as many times as possible in a 15-minute window - with good form, of course. Even though it's only three exercises, your entire body will get toned. Eric also included a few cooldown poses to go through when you're done, so you get the chance to work on strength and mobility.
This Lunge Variation Shapes Your Booty and Sculpts Strong, Sexy Arms
If you want to tone your legs and glutes, lunges are an effective tool to have in your leg-day arsenal. Adding weights to this basic move makes it even more effective. You can hold a set of medium- to heavyweight dumbbells by your sides, or to tone your arms, try this variation.
- Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
- Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
- Keep the weight in your heels as you push your right foot back to the starting position, straightening the arms.
- Step forward with the left foot, perform a hammer curl, then step the foot back to the starting position.
- This completes one rep.
Your Essential Workout For Sexy Shoulders
Come summertime, arms, abs, and legs get all the attention. One of the lesser-talked-about areas worth focusing on? Hello, shoulders. Sure, warmer weather is prime time for bikinis, but what about those sexy off-the-shoulder shirts, dresses, and tanks? Not only will sculpted shoulders give you an extra oomph of confidence come date night, but as the largest joint in your body, shoulder strength is critical for performing day-to-day tasks.
"Solid, strong shoulders are essential for day-to-day function," said Katharine Harper, DPT, senior physical therapist at Bespoke Treatments in New York. "The best way to keep your joints healthy and happy in the gym is through an equal exposure of pushing and pulling in as many planes as possible."
Ready to get to work? Prepare to enhance that shimmy with this ultimate tabata-style shoulder workout, designed by Harper, for sculpted shoulders.
Directions: There are a total of three circuits. Do three rounds of each two-move circuit. Perform each exercise AMRAP (as many reps as possible) for 40 seconds, followed by 20 seconds rest, resting one minute in between each round.
Note: When choosing weights for this workout, it's a good idea to have two sets on hand so you can use lighter weights for harder moves and the heavier set for the moves that come easy to you.
Your Blood Type Holds a Lot of Information - Like What You Should Be Eating
Unlike most diets, the blood type diet was founded on the concept of personalized nutrition - eating different foods based on one's biochemical makeup. Eat Right 4 Your Type, commonly known as the blood type diet, was published in 1996 by naturopathic doctor Peter J. D'Adamo. According to Eat 4 Your Type, your blood type can provide an analysis on how your body reacts to foods and stress, explain your gut bacteria, and potentially predict your susceptibility for certain diseases.
How Does the Blood Type Diet Work?
The first step to starting this diet is knowing your blood type (O, A, B, or AB). Once your blood type has been determined, you simply make the necessary adjustments to your diet by following a nutritional plan catered to your blood type.
Type O
This diet focuses on lean organic meats, vegetables, legumes, fruits, and avoiding wheat and dairy, which can trigger digestive and health issues like inflammation and autoimmunity. Because Type Os tend to display the "flight or fight" stress response, causing chemical imbalances, caffeine (which raises adrenaline and noradrenaline levels that are already high) and alcohol should be eliminated. Kelp, seafood, red meats, kale, and spinach are all beneficial to those with Type O blood. High-intensity exercise like running is also advised. People with O blood type may be predisposed to certain illnesses like ulcers and thyroid disorders, and tend to have higher levels of stomach acid. Type Os are able to easily digest proteins and fats, due to a higher secretion of two chemicals present in the digestive tract - intestinal alkaline phosphatase and a lipoprotein called ApoB48.
Type A
People with Type A blood handle carbohydrates very well. They have lower levels of hydrochloric acids in the stomach and an ability to efficiently digest carbohydrates. It can be harder to digest and metabolize animal protein and fat. Type As tend to have naturally high levels of stress and flourish on a vegetarian diet, due to toxin elimination causing higher energy levels as a result. Consuming foods that are fresh and organic paired with calming exercises are great for those who have Type A blood.
Type B
Those with blood Type B will thrive as a "balanced omnivore," eating meat, low-fat dairy, grains, legumes, fruits, and vegetables. With a lot of food flexibility, it is advised to avoid chicken, replacing it with meats like lamb and venison. Moderate exercise with a mental component like hiking or cycling are also recommended. Those with Type B blood tend to producer higher than normal cortisol levels when it comes to stress, have a sensitivity to B-specific lectins in certain foods that can lead to inflammation, and are susceptible to "slow growing lingering viruses" and autoimmune diseases. Corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds can cause weight gain for those with Type B blood. These foods affect the metabolic process which can lead to fluid retention, fatigue, and hypoglycemia.
Type AB
Having type AB blood is so rare, it's found in less than 5 percent of the population. Type AB are codominant and face both the benefits and challenges of Types A and Types B. A mixed diet works best for those who are Type AB, eating foods like lamb, dairy, grains, vegetables, and fruits. A combination of calming and moderate exercise is great for those who are Type AB. Small, frequent meals help with digestive problems due to low stomach acid. Caffeine and alcohol should also be avoided, particularly when under stress.
The Verdict
This diet seems to be a great fit for those who are looking to optimize how they feel on a daily basis. While some blood types seem to have more restrictions than others, it's worth trying if it can help you look and feel your best in the years to come! As always, speak to your doctor before making any significant changes to your diet.
Light Dinner Ideas to Have After a Late Workout
After breaking down your muscles during a weight-training workout, they need the right kind of food for recovery - and that means adequate protein, about 10 to 20 grams within 30 minutes to an hour after your workout. The following light dinners won't leave you feeling too full before bed, but they're still packed with the nutrition you need. Each of these quick recipes has at least 10 grams of protein along with a dose of healthy carbs and weighs in at 350 calories or less.
This Beachbody Trainer Explains How Many Sets and Reps You Need to Do For Weight Loss
By now, you probably know that strength training is a necessity if you're trying to lose weight. Just in case you needed one more reason to believe it, Autumn Calabrese, Beachbody Super Trainer and creator of 80-Day Obsession, confirms this to be true.
"Muscle requires more fuel to function than fat does, so you want lean muscle," Autumn told POPSUGAR. "In order to build lean muscle, you have to lift weights a little bit. You need to not be afraid to lift."
OK, noted. But how do you know what the right number of reps is? If your goal is to lose weight and tone your body, Autumn recommends shifting back and forth between 2x15 and 3x10 (that's two sets of 15 reps and three sets of 10 reps). "The 2x15 is the more cardio, strength-training zone where your heart rate is going to stay up, your muscles are going to burn, and you're using a little bit lighter weight," she explained. "But I like alternating that with a 3x10 because we can't be afraid to build a little bit of lean muscle."
Autumn says alternating between these two formulas will give you the body you're hoping for - sculpted, toned, and strong. That's why she switches back and forth between these two in her 80-Day Obsession program. The goal is to simultaneously build lean muscle and burn fat.
You might see or hear some women working with very low weights and a really high rep range between 20 and 30. This is said to prevent you from "bulking" up, but Autumn doesn't really agree with that philosophy. "I don't particularly care for that," she said. "I think it leaves a lot of room for injury. When you do anything for 30 reps, the fatigue is going to set in and it's easier to let your form go."
Check out Autumn in action! Here's a 10-minute flat-belly video workout featuring some of her favorite core moves.
These Jaw-Dropping BBG Before-and-Afters Will Have You Doing Burpees Before You Finish Reading
The Kayla Itsines BBG program continues to gain popularity, and for good reason! Women the world over are losing tons of weight and getting strong and confident using this fast, effective training program - celebrities included!
Ahead are some of our favorite recent transformations - before and afters that are so good, you'll be dropping to the floor for some push-ups before you're finished seeing all of them. Prepare for mega inspiration!
8 Fitness Experts Share Their Favorite Healthy Snacks
If one of your New Year's resolutions was to eat healthier foods, chances are you may have overlooked the snack department. The next time you crave that bag of chips or store-bought chocolate chip cookies, think about maintaining your energy levels with a healthy option.
To get you inspired to take your snack game to the next level, we checked in with eight fitness experts, from a New York-based SoulCycle instructor to a celebrity trainer. Find out the healthy snacks they swear by.
Don't Drink Enough Water? Take Our 7-Day Hydration Challenge!
Staying hydrated is the foundation of good health. When your body doesn't get the amount of water it needs, it can suffer both short-term and long-term consequences, from fatigue to even kidney failure. But we also understand that nobody wants to be dehydrated, and for many of us, it's often a force of habit. For example, you may start your day off with coffee and not even get your first sip of water until lunchtime.
To help make the task part of your routine, we've come up with a seven-day challenge to get your water intake on track. Overall, a good rule of thumb is to drink half your body weight in ounces. Here's how you can get there each day.
- Day One: Set hourly reminders on your phone. It might sound excessive, but if you normally go all day without drinking water, it's totally necessary.
- Day Two: Infuse your water for flavor. Add your favorite fruits and/or herbs, like cucumbers and mint, to make water a little more fun to drink.
- Day Three: Make it a competition. Challenge a friend or coworker to see who can drink the most water by the end of the day. Keep track in your bullet journal or through apps like My Water Balance.
- Day Four: Substitute your usual beverages for H2O. Any time you'd normally grab a coffee, soda, or juice, opt for water instead. And if that's just not realistic for you, double the amount in water (for example, drink two cups of water for every one cup of coffee).
- Day Five: Add time markers. Use a permanent marker on a disposable bottle to indicate how much you should drink by a certain time. That way, you'll see if you're behind or on track each time you pick up your bottle.
- Day Six: Follow your body's natural routine. Have a glass as soon as you wake up, each time you use the restroom, before every meal, and before you go to bed.
- Day Seven: Reward yourself with a new water bottle and stay hydrated!
Experts Say These Are the 4 Best Breakfasts For Weight Loss
If you want to lose weight and keep it off, don't skip meals, and definitely don't skip breakfast! This is the best time to start loading up on carbs and protein so you have energy for the day and time to burn off those calories. Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition have shared the perfect equation for how to make a satisfying breakfast that will also help you lose weight.
Aim for:
Calories: 300 to 400
Fats: 10 to 15 grams
Carbs: 30 to 55 grams
Fiber: at least 6 grams
Sugars: no more than 36 grams
Protein: 13 to 20 grams
So what can you eat? Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shared these basic, easy, and satisfying recommendations:
Steel-Cut Oatmeal
- 1/4 cup steel-cut oats
- 3 tablespoons almond meal (ground almonds; or use 10 chopped raw almonds)
- 1 tablespoon maple syrup
- 1/4 banana
Calories: 366
Fat: 14 grams
Carbs: 51 grams
Fiber:7 grams
Sugars: 18 grams
Protein: 11 grams
Eggs and Toast
- 2 eggs, scrambled
- 2 cups Swiss chard or spinach
- 1 tablespoon chopped onion
- 1/2 tablespoon olive oil
- 1 slice of whole wheat toast
- 1/2 cup blueberries or raspberries
Calories: 362
Fat: 19 grams
Carbs: 33 grams
Fiber: 6 grams
Sugars: 10 grams
Protein: 20 grams
PB Banana Toast
- 1 slice hearty whole grain bread
- 2 tablespoons all-natural peanut butter
- 1 banana
- Sprinkle of cinnamon
Calories: 395
Fat: 16 grams
Carbs: 52 grams
Fiber: 9 grams
Protein: 13 grams
Protein Smoothie
- 1 scoop protein powder (choose one that offers 20 to 30 grams of protein)
- 2 cups spinach
- 1/2 banana
- 1/2 cup frozen mango
- 1 tablespoon flaxmeal
- 2 cups unsweetened vanilla almond milk
- 3 ice cubes
Calories: 330
Fat: 10 grams
Carbs: 35 grams
Fiber: 7 grams
Protein: 37 grams
6 Reasons Zumba Is the Hands-Down Best Workout to Dance Your Ass Off
Let me guess; you started the year strong, promising to Spin every day and drink your meals until you reached your goal weight. You promptly realized that this was an unrealistic (and unhealthy) pipe dream, and now a few months into 2018, your fitness goals remain a distant dream as your exercise routine has already begun to lag.
You need new motivation. A workout you'll actually maintain because it's so fun, you'll WANT to work out. Something that's been around for a while, but maybe you forgot about it since Bar Method and SoulCycle started blowing up your Insta feed . . . you need Zumba.
Yessir, that Zumba. The Latin American dance-fitness craze that rose in the early aughts, favors songs by Ricky Martin and Shakira, and eventually became popular with celebrities and housewives everywhere. While most of my friends are busy practicing their Warrior II pose or racing the treadmill at Barry's Bootcamp, I'm shaking my tush all over the gym floor to "Despacito" (and dozens of other songs I would never otherwise recognize). Most types of yoga upset my sensitive back and knees, and boot camps make me hate life, but Zumba makes me laugh, whoop, and holler while burning up to 600 calories in a one-hour class.
I love Zumba for a variety of reasons, but here are just six of the best ones.
- The dance moves are easy to learn but physically challenging. So even the most uncoordinated among us can pick it up quickly and dive into the routine. That means less time wasted just trying to follow along.
- It makes you drop your ego. Remember that now-overused quote "Dance like nobody's watching"? Turns out, it's great advice. Letting loose without judgment from yourself or others is one of the best things for your mind, body, and soul.
- It takes the work out of working out. You're learning dance moves, listening to superfun upbeat songs, and getting amped up by your instructor. At full throttle, my 120-pound self can burn around 500 calories in a one-hour class. Although I sweat like a maniac and feel it in my muscles the next day, I'm rarely ready for class to end.
- The people! It varies by location, but Zumba classes usually draw a diverse crowd across all cultures, ages, and body types. A SoulCycle class full of pretty people is great (seriously, I love SoulCycle too), but I get so much delight from joining the wide cast of characters unabashedly dancing their faces off in Zumba.
- Not all classes are created equal. I cannot stress this one enough. I've been to classes all over New York and Los Angeles, and while most are fantastic, some can be totally lame. I find that the most energetic and challenging instructors tend to be those who really feel the music the most. Go figure.
- It's way more than cardio. Yes, your heart will be pumping, you'll sweat like crazy, and you'll burn calories out the wazoo. But you're also squatting, lunging, kicking, punching, and hula-hooping your core, butt, and arms into shape all at the same time.
I Stopped Drinking Sparkling Water For 1 Full Week, and These Were the Results
On average, I go through anywhere from two to five cans of LaCroix per day at work, then head home to sip from the bottle of San Pellegrino I keep in the fridge. I love bubbly water to the moon and back, and cutting it out of my life is akin to taking away sweets from a sugar addict. However, I have chronic stomach problems (I have my whole life). More recently, they have resulted in extreme bloating that lasts for days or even weeks. I rarely (if ever) get relief from my daily stomach issues and have tried plenty of elimination diets, ultrasounds, stomach medicines, and more to get to the bottom of the bloating and discomfort.
After experimenting with some other tried and true methods for relief of stomach problems, removing sparkling water was the next logical choice to test out the effects it could have on my body. Like any other carbonated beverage, drinks like LaCroix, San Pellegrino, and Perrier can cause gas and bloating due to the release of carbon dioxide into the digestive system. I drink a mix of no-calorie sparkling water and sparkling mineral water (i.e. Perrier, San Pellegrino, Topo Chico, etc.), which, in addition to carbonation, also have a small amount of sodium in each serving.
I've tried out things such as a low FODMAP diet, which is designed for those with irritable digestive systems (where symptoms such as bloating and gas are common). But I hadn't considered that what I was drinking - especially something that I consider my main daily source of hydration (about eight cups a day) - could be having a hand in my stomach situation. Curious to see if eliminating my favorite drink would have any effect at all on how I felt, I decided to cut out sparkling water of any kind for seven days, while generally maintaining the rest of my regular diet.
What Happened?
1. I drank A LOT more water. Two things happened when I stopped drinking sparkling water, and one was completely unexpected. As I mentioned before, sparkling water has been my main source of hydration throughout the day, and I felt it was pretty sufficient. However, when I switched to still water, I found that I was drinking more water every day without even trying to. I'm not sure if it's because sparkling water is harder to chug since it's so bubbly, or if my body was simply craving still water and the way my digestive system received it, but I felt more hydrated over the course of the week. I didn't even miss my usual beverage as much as I thought I would (OK, the first day was a little rough) and got into a great habit of constantly carrying my water bottle with me wherever I went, which also played a part in my increased intake.
What didn't happen, unfortunately, was any drastic change in the extent of my bloating, which was what I was most hopeful for. Perhaps due to whatever other circumstances are the likely culprits of my stomach problems (stress, anxiety, a fun gum-chewing habit I have, certain foods I frequently eat, etc.), my bloating didn't magically disappear.
2. My stomach was much less gassy. The second very noticeable thing that happened was something I only really discovered after I reintroduced sparkling water back into my diet: I dealt with extra gas that I hadn't realized had more or less gone away throughout my bubbly-water-free week. When I started back up with my habit, the gas - or lack thereof - from the previous seven days became more apparent. So while my bloating didn't subside significantly, an aspect of my stomach problems was certainly successfully addressed!
Will I Keep Going?
I can't believe I'm saying this, but to an extent, I do plan on cutting way back on my sparkling water intake. Don't get me wrong, I won't be eliminating it completely, but my main source of hydration will now come from still water instead of bubbly. My goal is to save sparkling water for special occasions like dining out or pouring myself a glass when I really crave it rather than having it be the only thing I drink in a day.
We're all different, so your own experience could vary greatly, but the effects on my body from drinking less (or none at all) were overall positive. So, despite my love for the crisp and refreshing bubbly bliss, I can't deny the evidence health-wise from going seven days without it. As they say, everything's OK in moderation, and I plan to take that more to heart now with my sparkling water habit.
Selena Gomez Wore Matching Target PJs With Her Gals Pals, and I Have FOMO
It looks like Selena Gomez is taking some much-needed "me time" following her rumored breakup with Justin Bieber. (Translation: have sleepovers with your closest gal pals - duh!) The singer enjoyed a FOMO-inducing slumber party with three of her besties, Paige Reed, Rebeka Walters, and Theresa Mingus, and the quad of ladies all wore matching bubblegum pink pajama sets for the evening. I know that whole "squad goals" saying is so last year, but I mean COME ON.
When Paige shared an adorable Instagram snap of them playfully posing atop a bed, a fan inquired about their adorable sleepover attire, to which Paige answered that they're "so comfy" and are from Target. That's right - Selena ditched her usual high-end PJs and opted for a $20 set instead.
Selena styled her pretty PJs with a pair of millennial pink thigh-high socks by Puma to honor her partnership with the sporty brand. Read on to shop Selena's exact Target pajamas, and because they're sure to sell out in no time, keep reading to browse other similar 'gram-worthy styles. Fingers crossed we get an invite for Selena's next sleepover shindig!
Wowza - This Victoria's Secret Model's Cheeky One-Piece Isn't For the Faint of Heart
Lais Ribeiro knows what swimsuits to pack for a relaxing vacation. The Victoria's Secret Angel posted some pictures of her dreamy Miami trip, and we wished we were there. The model, who walked down the 2017 VS runway while wearing the brand's $2-million Champagne Nights Fantasy Bra, showed off her enviable curves in a daring, light pink one-piece.
Lais's blush-hued swimsuit had a strappy low back with side cutouts, but that wasn't all. The ribbed style also featured a high-leg silhouette and a thong bottom. As it turns out, Lais was actually repping her friend and fellow VS model Candice Swanepoel's swimwear line Tropic of C. (Candice was also spotted wearing the same style while vacationing in Brazil.) Read on to see all angles of Lais's scandalous swimsuit and buy the exact style, as well as similar versions, ahead.
Demi Lovato's Denim Jacket Has a Message All Her Fans Should Know - Read It
Just in case you didn't know, Demi Lovato is a babe. It said so right on her jacket. The star dashed out of No Vacancy in Hollywood after celebrating a friend's birthday, but before she made it into her car, we got a full glimpse of her outfit. For the celebration, Demi wore a ripped denim jacket by Forte dei Marmi Couture ($483). On the back, in glittery purple letters, was the word "Babe."
To add even more pops of color to her look, Demi sported a pair of sherbet sneakers from Stella McCartney. The dad-like kicks are very trendy for Spring and matched her off-white crossbody bag - a must have street wear item.
If you thought Demi's outfit was just some casual one in passing, hopefully this just proved you wrong. The singer has major style, which we think can also be attributed to her stylist, Law Roach. He works with stars such as Zendaya and Ariana Grande, so Demi, naturally, is another perfect match. Ahead, take a look at her full ensemble, then shop Demi's design and more outerwear with just as much flavor.
Alessandra Ambrosio's String Bikini Will Make You Blush Behind Your Computer Screen
Picture this: you're on the beach, the sun is beaming down on your face, and you have a fruity cocktail in hand (or beer, if you prefer). Sounds like the dream, right? Well, we didn't just make up this scenario - we got it from Alessandra Ambrosio. The model shared a snap on Instagram and in it, she was laying down in the sand while wearing a blue bikini. The photo looked like it came straight out of a fashion campaign and made us envision all those beach vacations we have yet to take.
As if to read our minds, Alessandra captioned one of her photos "#foreveronvacation" (we wish!), and we got a good look at her thong bikini bottoms, which were - even from far away - super scandalous. The cheeky fit and string bikini is a tried-and-true style for models, so take a look ahead at Alessandra's before shopping for one of your own.
The Only Thing to Say About the Back of Elsa Pataky's Leopard Bikini Is "Ooh La La"
While vacationing with her family and Matt Damon's in Byron Bay, Australia, 41-year-old Spanish model and actress Elsa Pataky found the time to debut some very sexy swimsuits. That is, in between all the smooching she and Chris Hemsworth partook in. The star wore an itsy-bitsy black two-piece with a strappy, cheeky fit, and it seemed like showing off her toned bum just happened to be a priority.
The mom of three also flaunted a bandeau style bikini that was hot enough thanks to a splashy leopard print, but from behind, her thong bottom had our full attention. Elsa added a boho twist with a straw sun hat and a bunch of gold jewelry, but her foundation was a suit that's classic and wild all at once. We like the way she thinks.
Selena Gomez's Denim Jacket Is Unlike Any Other You've Seen - and It's Only $199
Despite the gossip surrounding Selena Gomez and Justin Bieber's relationship and her role in The Weeknd's new album, Selena hasn't been laying low. Instead, she's working on herself and connecting with friends. The singer made several public outings over the past month, including a trip to her Pilates class where she was spotted in a black workout ensemble. Selena showed her own spin on athleisure attire by covering up with a floral denim jacket. The standout piece is from Free People (a brand she's worn a lot lately), and costs only $199.
It's a great transitional jacket for Spring, and Selena even debuted a new pair of furry, post-workout shoes. Last time she did a Pilates class, the star rocked a pair of black UGG slides. This time around, she chose a gray pair from the brand to match with the wool trimmings of her denim jacket. If you ever need post-gym outfit inspiration, Selena's your gal. Read on to take a look, then shop her exact jacket, plus similar options ahead.
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