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.
lundi 9 avril 2018
10 Staple Shoes Every Woman Should Own
If we lived by Carrie Bradshaw's rules, then we could never have too many shoes. Sometimes we think that truly may be the case. However, we don't have the budget (or closet space for that matter) to jump on every single trend. To make your shopping experience more seamless, we narrowed it down to 10 staple shoe styles that every woman should own at least one of.
Although silhouettes and color schemes change from season to season, these classic shoes will never go out of style. Take a look and follow our trusted footwear plan, so no matter the occasion you'll always be set. We've found them all, from attention-grabbing statement heels to your favorite pair of sneakers. Click on to see, shop, and stock your closet with all the necessary ingredients.
- Additional Reporting by Hannah Weil McKinley
Vanessa Hudgens's Sexy, Classic Swimsuits Always Make You Look Twice
Although Vanessa Hudgens doesn't frequently post bikini snaps, don't underestimate her swimsuit collection. The star has become a master of wearing the classics like your go-to black bikini or one-piece. On occasion, she'll even debut that printed style or a solid sexy option. For these pieces, there's always a detail to notice, whether it's in the fit or the color. That's when you'll realize Vanessa's a true bikini babe, having mastered both the classics and the trends. The star is stealthily good at this - just look at her 'grams ahead.
Wow, These 20 Stylish Gifts Are Perfect For Mother's Day - All From Amazon
Holidays have a way of sneaking up on us - we're looking at you Mother's Day! If you're reading this and don't have a gift yet, not to worry. The first place you might want to check out is Amazon. The megaretailer has just about everything you could ever dream of, including a plethora of stylish fashion finds. We did the hard work for you and searched the site for everything we think mom might fall in love with. We unearthed chic straw handbags, pretty silky scarfs, and so much more. Read on to find her perfect match.
- Additional Reporting by Marina Liao
Every Single Sexy One-Piece You Need to Own - All From Urban Outfitters
It's no secret that Urban Outfitters is stocked with trendy clothes and lush beauty products, but this year its supersexy swimwear collection is what caught our eye. The megastore carries a wide array of popular brands, in addition to its own affordable line. So if you're looking to show off a little extra skin this season, we found a handful of picks that will flaunt your best assets. From pretty prints to cutout monokinis, take a look ahead.
11 Curvy Swimsuits That Are Sexy, Flattering, and Totally Affordable
All our favorite brands and designers are releasing hot new swimsuits faster than we refresh our browsers. If you're on the hunt for something on the sexier side this season, we have you covered. From sheer cutout one-pieces to flattering off-the-shoulder bikinis, it won't be hard to find one (or five) that you love. Take a look at our favorites.
Ditch Your Jeans! We Found the 11 Best Travel Dresses For Spring and Summer
Traveling in constricting jeans or pants is the worst. Ditch your denim for something much more comfortable: a dress. There are plenty of options that are light and floaty so you can relax on a plane or long road trip. We curated a selection of the very best options that are easy to pack, wrinkle-free, and incredibly cute. Shop through these genius choices and get yourself one before your next vacation. Consider it a smart investment.
10 Inspiring Bloggers Who Redefine Society's Beauty Standards
This year, we've been inspired by some incredible beauty influencers who've documented their journeys to self-love on Instagram and YouTube. Whether they've faced a rare disease or celebrated their body hair (or lack of hair!), these 10 bloggers don't let their unique looks let them feel any less beautiful and encourage us to be confident in our own skin, too.
Get to know the new faces defying conventional beauty standards, ahead.
1 Woman, 25+ Photoshopped Versions of Global Beauty
They say "beauty is in the eye of the beholder," and 24-year-old radio journalist Esther Honig is putting that to the test. The Kansas City girl is working on a photo project called Before & After in which she's examining how beauty standards vary by countries around the world. She sent the above shot of herself to different global graphic artists, and each photoshopped her hair and makeup look to reflect their cultural take on hair and makeup. Scroll through to see how 22 countries (sometimes with multiple looks from each) have taken on the challenge. And then reflect, how do you define beauty?
Source: Esther Honig
This Is the Perfume You Should Be Wearing, According to Your Zodiac Sign
I plan my relationships, career, and life in general around the zodiac, because I am millennial scum. Just kidding - the horoscope is just fun, y'all. Perhaps you share a similar love of your star sign so much that you want to smell like it. If so, congratulations! One fragrance brand makes perfumes for all 12 zodiac signs.
The label is called Zodica Perfumery, and it just might become your latest obsession. Whether you're an Aquarius, Virgo, Leo, or anyone in between, you can pick up a bottle ($75) or spritzer ($40) of what the universe (or more specifically the fragrance chemists at Zodica) thinks you should be wearing.
Every scent is anchored by a one-word "intention" that inspired the different notes. For instance, Capricorn's theme is "Hustle," so it contains spicy whiffs of white tea, yuzu, mandarin, clementine, white lavender, fresh sage, water lotus, and musk to keep you on your toes. Meanwhile, "Charm" is the name of the game for Libras, whose flirty scent is made of Georgia peach, tropical mango, ripe raspberry, and jasmine. If you're a Scorpio, you're encouraged to let your "Passion" run wild via smells like patchouli, must, pomegranate, apricot, tuberose, and sandalwood.
What's more, each perfume comes with a poem that the brand encourages you to "speak when wearing [the fragrance] to unleash the inspired intention into the universe." This is all in an effort to "mindfully manifest your day." Someone call Marky Mark and also the Funky Bunch, because I am feeling the good vibes right now.
Sarah Jessica Parker Swears By This Laura Mercier Eyeliner, and the Color Is Absolutely Wild
Source: Getty / Valerie Macon/AFP
Sarah Jessica Parker is practically an icon of all things: TV, movies, fashion, and beauty, just to name a few. So when the 53-year-old actress dropped the name of her go-to eyeliner during an appearance on Watch What Happens Live With Andy Cohen back in February, you best believe I scrambled to take notes and prepared to make a purchase. Sarah revealed that she "always" carries Laura Mercier's Caviar Stick Eye Color ($29) in the shade Jungle and "basically doesn't wear anything else" on her lids. That deep green hue must be why her stunning blue eyes always seem to pop!
The creamy eye color can be used on the waterline or all over the lid to achieve a smoky glow. Plus, it's available in a variety of colors and finishes for a daytime or evening look. Thanks for yet another stellar tip, SJP, your beauty moments always bring a smile to my face. Shop her go-to eyeliner below, and then check out 11 editor-approved eyeliners every makeup-lover needs to try.
One of Kim Kardashian's Favorite Mascaras Costs Just $6
Beauty editors, makeup artists and, it turns out, even Kardashians, have been known to swear by drugstore mascara. We can relate; it's hard to justify dropping more than $10 on a product with such a short shelf life. (Mascara should be replaced every three months.) Luckily, you need not look further than your local drugstore aisle to find some amazing mascaras. Even Kim Kardashian, who once made $14 million in three hours (and thus has plenty of coin to drop on lash care), swears by a $6 mascara.
In a recent post on her app, Kim copped to being "obsessed" with the L'Oréal Paris Voluminous Mascara in Carbon Black ($6). "I've been using this product for years!" she wrote. "The color is the perfect shade of black and it really lifts and separates each lash."
For Kim, a big pro of this mascara is its versatility. As she wrote, "It's perfect for an everyday look, or you can layer on multiple coats for a more dramatic effect." Even her makeup artist and newest collaborator Mario Dedivanovic loves it, too.
We dig this drugstore mascara because it provides an intense, jet-black pigment without leaving a clumpy, spidery effect on lashes. It also has a thin wand, which makes it super easy to swipe on - with a little practice, you can even apply it without a mirror. We'll take 20, please.
6 Cult Skincare Products That Are Totally Worth It
Of all the beauty products we're willing to splurge on, skin care is at the top of the list. When our skin looks beautiful, our makeup goes on smoother, our confidence peaks, and we (literally) put our best face forward.
While skincare products can get pretty costly, there are a few that are totally worth the price tag. High-quality ingredients, extensive testing, and, of course, incredible results are all benefits that can come with using the luxury treats.
If you've been wondering if some of the most buzzed-about products are worth the hype, we have your back. Ahead, you'll find the best tried-and-true luxury products on the market, all with great reviews from the Sephora Beauty Insider community.
See EVERY Product in the Fenty Beauty Galaxy Collection Up Close and Personal
Shopping the Fenty Beauty Galaxy Collection at Sephora is going to take some planning. The initial debut of Fenty Beauty sold out quickly, with Rihanna-lovers leaving Sephora heartbroken and empty-handed. We predict this second iteration, which is also the holiday offering, will be just as hot-selling, so you need to be ready to hit "Add to Cart" fast.
Let us help you on your shopping journey by breaking down every damn thing you need to know about all 13 products, from the finish to how glittery each colorful shade is (and trust us, there's a lot of shimmer). Keep reading for the scoop, prices, and tips on how to wear the products. Plus, there's a photo of Rihanna in the latest campaign, looking as gorgeous as ever.
I Finally Found the 1 Acne Spot Treatment That Works on My Problematic Skin
I've suffered from hormonal cystic acne since I hit puberty, and those huge, painful, and embarrassing blemishes have never stopped stressing me out. Finally, after 15 years and the help of a dermatologist, I have clear skin. But that doesn't mean I don't suffer from a breakout every now and then. I often feel those pesky, painful pimples under my skin before they're even noticeable, and I want to fight them before they get bigger. From the classic myth of using toothpaste as a spot treatment to rubbing a piece of aspirin on my skin (I know, but I was desperate at the time), these kooky hacks never did it for me. Then, a little over a year ago, I found a spot treatment product that finally does what it promises to: Mario Badescu Drying Lotion ($17).
I'm a little embarrassed to admit it, but I discovered this amazing product by watching Kylie Jenner's Snapchat. (This was before the launch of her own cosmetic line, when she used to show more of her own skincare routine.) Little did I know that the small pink bottle was a total cult classic. I went and bought it immediately. That night before bed, I followed the instructions and used a cotton swab to dab the pink lotion on every little bump I could find. I woke up the next day and there was no trace of the lotion or of a blemish. At last, a product that I saw results with. I've been addicted ever since.
If you're wondering what makes this treatment so special, it's the pink substance itself: the calamine lotion. (Yes, that's the same lotion that you may have used if you've ever suffered from poison ivy or insect bites as a kid.) This soothing lotion is mixed with acne-fighting ingredients like salicylic acid and sulfur, which work together to dry out clogged pores, kill bacteria, and diminish your spots. If you've been searching for the right spot treatment for you, this one is definitely worth a try.
As a Makeup Artist, There Are 4 Things I Always Tell My Clients About Skin Care
One of the main questions that clients - and EVERYONE, once they find out I'm a makeup artist - ask me is: what are the best makeup brands for covering skin imperfections?
Unfortunately, there's no makeup in the world that will totally cover all blemishes, but there's makeup that will correct and conceal imperfections in a way that makes your skin look more flawless. Makeup is meant to enhance your beauty, not create a New You. My motto is, less is more. You are already beautiful! And if you're looking to makeup to cover imperfections, you may just need guidance on how to learn more about your skin.
Skin care is extremely, if not the most, important part of your makeup routine. If you have a good canvas, then your painting will look amazing - even if it is the most simple one.
Here are the tips I always recommend to clients.
1. Moisturize at all times.
Your skin is an organ, and like any other organ, it requires care. Make sure you hydrate your skin at all times, from head to toe. Since we are talking about your face, make sure you use moisturizer before and after makeup. Also, choose a good SPF; if you think you will be spending long hours under the sun you might have to choose a high SPF, like 50 or even 100, but if you work in an office or interior settings, you can choose one from 15 to 30. Drinking lots of water is another great (and necessary) way to hydrate your skin too!
2. Have a skincare routine based on your specific needs.
There are a few products you need to always have in your routine, specially if you are an everyday makeup wearer: makeup remover, facial cleanser, toner, and moisturizer. Choose each one of them depending on your skin type. I always recommend to consult with a specialist if you suffer from sensitive skin, rosacea, acne, or any skin problems, so you invest in the right product that will help your skin get better.
3. Always remove your makeup.
No matter what happens, if you get home late, if you had the worst day of your life, if you feel sick, or if you are so tired that you don't even know who you are, PLEASE remove your makeup. Your pores open up to release toxins when you're asleep, so if you're sleeping with makeup on, your pores will get clogged. That's when the blackheads or pimples appear! You may notice the appearance of wrinkles, spots, or discoloration. The skin can also start to feel very dry or extremely oily.
4. Let your skin breathe for a day.
I know, I know, I'm asking you to choose a day to not to wear makeup, but it's for the sake of looking good in the long run! At least once every two weeks, take a full day to pamper your skin. Maybe try that mask you always wanted to try, or get a facial. The skin needs a break once in a while to restore and heal from all the products and chemicals we put on it, so make sure you give the skin that well-deserved break!
12 Amazing Products Every Skincare-Obsessed Girl Should Try - All From Ulta
Whether you're on the hunt for the perfect eye cream or a soothing cleanser, there are so many choices out there. It can be hard to decide. We made it easy and narrowed it down to must haves at Ulta. The popular retailer carries a variety of our favorite drugstore brands in addition high-end skincare items we can't get enough of. We went on a mission and uncovered some of its best products, so all you have to do is shop. From names like Neutrogena to Pacifica and Derma E, prepare to want everything. Take a look at the hydrating picks ahead.
4 Mirror Polishes So Glassy That You Can See Your Own Reflection in Them
Mirror mirror on . . . my nails? Yep, mirror effect nail polish is totally a thing, and it is a thing we can't get enough of. Though you can always hit up your local mani/pedi place for a mirror manicure, you also have the option to create this super cool effect in the comfort of your own home, in front of whatever's playing on Netflix. So find something good to watch, pour yourself a glass of Rosé, and start painting!
City Living May Be Wrecking Your Skin - Here's How to Fix the Damage
City living can be great - tons of activities to do, late-night food spots, and total convenience - but it could also be taking a toll on you and your body. Polluted air, contaminated water, bacteria-filled commutes, late nights, and stress can all negatively impact your skin in more ways than you may know.
Researchers have found that chronic psychological stress causes cells to age faster. That same study also reported that nanoparticles, generated from components such as internal combustion engines, cigarette smoke, and industrial processes, can all contribute to signs of premature aging.
"Pollution levels are higher indoors than outside, so it's important to apply pollution-protection skin care twice a day - even if you are indoors."
"Pollutants are up to 30 times smaller than our pores," Dr. Loretta Ciraldo, board-certified dermatologist and founder of Dr Loretta, explains. "They penetrate into skin and damage its DNA, causing aging changes. What does this look like? People who live in more polluted Northern cities, like New York and Philadelphia, have more wrinkles than people in Southern, sunnier cities like Miami and Tampa. And when we compare age-matched peers in urban vs. rural settings, we find that city dwellers have more age spots, deeper skin creases, and more wrinkles. And the surprising reality: pollution levels are higher indoors than outside, so it's important to apply pollution-protection skin care twice a day - even if you are indoors."
However, environmental pollution and stress are not the only aspects of a fast-paced city life that have negative impacts - contaminated water can also have adverse effects to the skin.
"Contaminated water with high concentrations of minerals and even heavy metals is commonplace in America," Dr Loretta adds. "Hard water, with high levels of calcium and magnesium, is said to affect 85 percent of American homes. Washing our skin with hard water makes it drier, aggravates eczema, and can clog pores to worsen breakouts."
Thankfully, there are a number of different solutions that can help. Skincare products that contain ingredients such as antioxidants, vitamin C, and retinol can both treat and prevent skin damage caused by environmental and lifestyle stressors.
"My favorite vitamin C ingredient is argan oil - it's rich-feeling and is highly concentrated in vitamin C," shares Joanna Vargas, founder of Joanna Vargas Skincare and Salon and celebrity facialist. "It has the power to protect the skin against the sun and pollution we face daily and will repair existing damage in the skin. Traditionally, it is considered to be medicinal, and I have to say it is truly powerful!"
To help reverse and fend off the damages city living may have on your skin, we rounded up 12 products that will do just that.
Why I Gladly Spent $800 on the Most Perfect Hair Extensions
Something magical happened to me the month before my wedding, and it wasn't just the idea that I was going to marry my soul mate. I discovered hair extensions, and for better or worse, they changed my life forever. (Apologies if that sounds melodramatic, but it's true!)
To put it bluntly, hair extensions are the nose job my mane always needed. I was born with fine, flat locks that return to their natural state the second I leave Drybar. Until that glorious day at Bumble and Bumble, one month before my wedding, when a talented stylist painstakingly bonded Great Lengths extensions into my hair. Great Lengths extensions are made from gorgeous, human hair, and they are fused to small sections of one's real hair with pure keratin.
The process takes about three hours and costs around $1,200. At the time, I thought it was worth every penny. I left the salon with the hair I always wanted and never thought I could have. It was long, lustrous, and it held blowouts for multiple days. It was perfect. And as a lifestyle blogger and stylist, I quickly realized flawless hair was the one accessory I never knew I needed. Something about my new, cascading waves made everything brighter: my outfits looked better, I was more photogenic, and my extra hair seemed to give me extra confidence, too.
But unfortunately, some love stories must come to an end. (And luckily, in this case I'm not referring to my marriage!) In my opinion, Great Lengths has one major flaw: it can fall out. And it can fall out at inopportune times. Like that time I was meeting a co-worker at the Plaza Food Hall for lunch, and I had to discretely tuck a long strand of hair into my purse. How does that happen? Well, since everyone's hair naturally sheds, sometimes the extensions come along for the ride.
Taking out hair extensions is also time-consuming. A removal gel is applied to each of the bonds and rubbed into your hair until the bond breaks down and slides off. This process could take over an hour if you have a full head of extensions. But I was willing to look past these flaws until I decided to get pregnant and go au natural. (And by au natural, I mean I went to Ricky's, bought some clip-ins, and had a stylist cut and color them to match my hair to get me through nine salon-free months.)
I used the clip-ins throughout my pregnancy and for three more months after my beautiful baby girl was born. But I missed the ease of waking up with a full head of perfect hair that I could refresh with a quick spritz of dry shampoo. So back to Bumble I went, and my stylist, Carrie Hill, introduced me to a new tape extension that the salon launched last Fall. To be honest, I had my doubts about sticking tape onto my hair. But after several applications and removals, I'm officially hooked. Keep reading to learn more about this salon process and discover if it's right for you!
These 22 Cruelty-Free Lipsticks Are Perfect For Animal-Lovers
You might think it's difficult or expensive to use cruelty-free makeup products, but there are actually many brands you already love that don't test on animals. Animal testing is cruel and incredibly unnecessary (there's no law in the United States requiring it), so making the decision to go cruelty-free is important to many animal-lovers.
If you're searching for a new lipstick, check out the incredible picks ahead, starting at just $2. Each one is packed with pigment, comfortable on the lips, and completely cruelty-free. It's proof that you can shop for ethical beauty products at any price point.
Once you've found your new soulmate lipstick, check out more incredible cruelty-free brands and what to shop from each of them.
15 Easy Ways to Make an Old Home Look Like New
This past weekend, my husband and I moved from the 94-year-old home we've been renting in the Berkeley Hills to a 58-year-old home around the corner. I have always had a soft spot for old homes - the architecture, the charm, the doorknobs! - but they definitely come with their quirks. Love 'em or hate 'em - if you're living in an old house, you know there are some issues to contend with. Read on to find a list of 15 (relatively) quick fixes to make your old home feel new again.
dimanche 8 avril 2018
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!
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.
These 10 Tips Will Make Going to the Gym Easier
As we all strive to live healthier, getting fit is often a top priority. Whether you're heading back to the gym after a long hiatus or are new to the fitness scene, here are a handful of tips for making things easier. Hopefully they will help you maintain your fitness enthusiasm for months to come.
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!
Calling All Curvy Girls: These Are the 8 Best Stores For Workout Leggings
Since athleisure hit the fashion world, comfortable styles, including bombers, sweatshirts, and leggings, have been popping up in closets everywhere. Thanks to their versatility both in and out of the gym, we think the leggings trend is here to stay - but with so many options out there, it can be challenging to find ones that are stylish and fit well.
We've rounded up our top eight picks for workout leggings specifically designed for a gal with curves. They check off all the boxes, including style, functionality, and affordability. Happy shopping!
These Are the 15 Superfoods Your Kitchen Needs in 2018
In today's age of feeling good and eating better, it has become a common occurrence to find superfoods like acai, chia, cacao, and spirulina in our local grocery stores. Wellness cafes are abundant, and menus have become increasingly aware of the next great smoothie, herbal tea, and clean alternative. Each year comes with its own health-food trends, and 2018 is no different. There are new superfoods that we should all be keeping on our radar. From greens and gut-healthy go-tos to sweet options and cooking oils for every chef, foodie, or healthy eater, these are some superfoods that deserve to be household names.
Sunday's To-Do List: Meal Prep Any of These Healthy Chicken Lunches For the Week
Meal prepping is an amazing tool when it comes to eating clean throughout the week. It saves us from last-minute fast-food binges and hangry spats with anyone who dare to come near us after work when we're too hungry to think straight. The key to successful meal prepping is variety. Stick to a few different meals so you can make sure you're not eating the same exact dishes all week, which takes as little effort as switching up veggies or cooking your carbs or proteins with different spices.
One of the most common foods used when prepping meals is chicken. It's a protein-packed poultry that can be easily cooked in tons of different ways, making it an excellent addition to your meal preps. Whether you eat your lunches and dinners straight out of your Tupperware or plate them nicely on a dish, these 20 healthy chicken meal prep ideas are bound to give you some serious inspo.
20 Healthy Breakfast Ideas in a Jar That Will Make Every A.M. Easier
Once your alarm goes off, everything else can seem like a struggle just to get out the door in the morning. A nutritious b-fast is almost impossible if you're already running low on time, but luckily these smoothies, overnight oats, and chia puddings in a jar will save you. Not only can you can take them on the go, but the cleanup is a cinch. Enjoy!
A Calorie Comparison of Your Favorite Beers
If you're watching your waistline and enjoying an ice-cold brew, then you'll probably want to see how beers compare. The numbers may surprise you. Here's the nutritional info for one glass, can, or bottle of beer (about 12 ounces). Keep in mind that even though there may be health benefits associated with drinking alcohol, they only come with drinking in moderation. For women, that means one drink a day.
| Beer Brand | Calories | Carbs (g) | Alcohol Percent |
|---|---|---|---|
| Amstel Light | 95 | 5 | 3.5 |
| Anchor Steam | 158 | 14.2 | 4.9 |
| Anheuser-Busch Ice Pale Lager | 171 | 12.5 | 5.9 |
| Anheuser-Busch Light Pale Lager | 95 | 3.2 | 4.1 |
| Beck's Pilsner | 138 | 9 | 5 |
| Beck's Premier Light | 63 | 3.8 | 2.3 |
| Budweiser | 145 | 10.6 | 5 |
| Bud Light | 110 | 6.6 | 4.2 |
| Budweiser Select | 99 | 3.1 | 4.3 |
| Budweiser Select 55 | 55 | 1.8 | 2.4 |
| Colt 45 | 157 | 10.8 | 5.6 |
| Coors | 149 | 12.2 | 5 |
| Coors Light | 102 | 5 | 4.2 |
| Corona Extra | 148 | 14 | 4.6 |
| Corona Light | 99 | 5 | 3.2 |
| Foster's Premium Ale | 160 | 12.5 | 5.5 |
| Guinness Extra Stout | 176 | 14 | 6 |
| Guinness Draught | 126 | 10 | 4 |
| Harpoon IPA | 170 | 15 | 5.9 |
| Heineken | 148 | 11.3 | 5 |
| Heineken Light | 99 | 6.8 | 3.5 |
| Killian's Irish Red | 162 | 14.8 | 5 |
| Labatt Blue | 153 | 5 | 5 |
| Labatt Blue Light | 111 | 8 | 4 |
| Long Trail | 163 | 18.5 | 4.6 |
| Magic Hat #9 | 165 | 14.6 | 5.1 |
| Michelob Dark Lager | 152 | 11.8 | 5.1 |
| Michelob Ultra | 95 | 2.6 | 4.2 |
| Miller Genuine Draft | 143 | 13.1 | 4.7 |
| Miller MGD 64 | 64 | 2.4 | 2.8 |
| Milwaukee's Best Ice | 144 | 7.3 | 5.9 |
| Molson Ice | 160 | 11.6 | 5.6 |
| Molson Light | 113 | 9.9 | 3.9 |
| Natural Light | 95 | 3.2 | 4.2 |
| Newcastle Brown Ale | 138 | 12.8 | 4.7 |
| O'Doul's | 65 | 13.3 | .4 |
| Pabst Blue Ribbon | 145 | 12 | 4.7 |
| Pabst Blue Ribbon Light | 113 | 8.3 | 3.9 |
| Pete's Wicked Ale | 172 | 17.5 | 5.3 |
| Red Stripe | 151 | 13.8 | 5 |
| Rolling Rock Extra Pale Lager | 132 | 10 | 4.5 |
| Sam Adams Boston Lager | 180 | 18.8 | 4.9 |
| Sam Adams Light | 119 | 9.6 | 4 |
| Sierra Nevada Bigfoot | 330 | 30.3 | 9.6 |
| Sierra Nevada Pale Ale | 176 | 14.1 | 5.6 |
| Stella Artois | 154 | 12.8 | 5.2 |
15 Crazy-Good (and Healthy) Avocado Recipes to Make on the Regular
Fact: everything is better with avocado. Salads, desserts, smoothies, sandwiches - you name it, it needs some avo. This superfood is rich in monounsaturated fat (specifically oleic acid), helps lower cholesterol, and is totally versatile. Whether you use it as a sauce, a dressing, or a topping, you're guaranteed stomach satisfaction when it's involved.
The Biggest Myths About Being a Vegan Lifter You Need to Stop Believing
When people think of weightlifters, they usually envision steroid-using, superjacked bros who down chicken breasts and cans of tuna every hour, on the hour. And while protein and weightlifting do go hand in hand, the idea that you have to eat animal protein in order to see progress in the gym and muscle gains is simply outdated.
With high-profile athletes such as NBA star Kyrie Irving and tennis pro Venus Williams following a vegan diet, it is possible to eschew animal products and still be at the top of your fitness game, especially if you're lifting weights. Here are some of the biggest myths people have about vegan weightlifters.
You Won't Eat Enough Protein
It's true that animal products have a high concentration of protein. After all, one cup of diced chicken breast boasts 43 grams of it. But it is possible to get enough of this important macronutrient while eating vegan.
"The biggest misconception is that you can't get enough protein on a plant-based diet," said Hunter Healy, ACE. "Legumes, tofu, and nut butter are all fantastic ways to meet the protein demands of weight training."
Loading up on other protein-rich vegan foods such as lentils, quinoa, amaranth, and veggie burgers are all excellent ways to get your protein fill for the day. And although animal proteins are a complete protein, meaning they contain all nine essential amino acids that your body can't produce on its own - your body uses amino acids to build and repair tissue - it is possible to get all of the essential amino acids with a plant-based diet. Soy is the only vegan complete protein, but you can get all nine essential amino acids through food combinations. Jim White, RD, ACSM, and owner of Jim White Nutrition and Fitness Studios, recommends beans and rice, peanut butter and whole-grain bread, or hummus with pita bread.
You'll Need to Take Supplements
Along with the misconception that you're not eating enough protein, people assume they'll need to load up on vegan protein powders and other supplements to achieve their fitness goals.
"One of the myths that I frequently hear is that those who lift weights need to consume protein powder and special supplements in order to build muscle. This is not necessarily the case," said Christen Cupples Cooper, EdD., RD, director of nutrition and dietetics at Pace University. Although adding a vegan protein powder to your diet is a great way to get a boost of protein, it's not necessary; Dr. Cooper explained that it's totally doable to eat enough plant-based, protein-rich foods in your diet and not rely on something out of a tub.
You Won't Build Muscle
With the assumed lack of protein, people often think that it's near impossible to build muscle on a vegan diet. But if Venus Williams's sculpted physique is any indication, this is completely false.
"To increase muscle mass in combination with physical activity, it is recommended that a person that strength and endurance trains regularly eat a range of 0.5 to 0.8 grams of protein per pound of bodyweight," White explained. So a 150-pound person should eat 75-120 grams of protein a day.
That may seem like a lot, but he recommends one way to get your fill of protein for the day is by eating five or six small meals. And be sure your meals also include a variety of fruits, vegetables, whole grains, nuts, and plenty of water for total-body health. In addition to protein, White also recommends that more than half of your calories each day should come from quality carbs, such as whole grains, fruits, vegetables, and legumes, to fuel your muscles.
You Won't Have Enough Energy For Your Workouts
For some people, the idea of a vegan diet is synonymous with deprivation; people assume you'll be eating less and be constantly tired and lethargic. When it comes to eating plant-based, however, this couldn't be further from the truth.
"The power for workouts generally comes from carbohydrates and fats, not from protein," explained Amy Shapiro, MS, RD, and founder of Real Nutrition. "Grains, fruits, vegetables, oils, and nuts all contain carbs and fat. Protein is needed for muscle growth and repair but not for power or performance." If you're eating a diet rich in complex carbs and healthy fats, you should have more than enough energy to power through your sweat session.
You'll Miss Out on Important Nutrients
It's true that meat is an important source of iron, B vitamins, and zinc, all of which can help you perform and recover. And Shapiro explains that some vegans may have a tough time getting their fill of iron since plant-based iron isn't absorbed as well as animal-based iron. But she says that loading up on iron-rich foods such as raisins, fortified cereals and breads, beans, lentils, soybeans, and leafy green vegetables, as well as taking an iron supplement if you need it, should help.
Some good vegan sources of B vitamins include nutritional yeast, wheat germ, tahini beans, bananas, peanut butter, and flax, while zinc can be found in beans, legumes, nuts, and seeds.
Just because you've given up animal products doesn't mean you need to abandon your weightlifting efforts. If anything, you'll have more energy and less chronic disease than your meat-eating peers.
9 Delicious Chicken Recipes That Totally Fit in the Keto Diet
If you're trying to follow the ketogenic diet, you probably want to have a few go-to items for dinners and lunches. Chicken is one of those versatile options in which the possibilities are endless. Here we've rounded up nine keto-approved chicken recipes to help you get cooking.
I Actually Gained Weight From Eating a Salad Every Day - All Because of This Mistake
I thought eating a big-ass salad made for the healthiest lunch ever. So I'd meal-prep five salads for the week, pile the veggies into a bowl, add a few more nutritious toppings, and chow down. Salads are supposed to be low in calories - perfect for weight loss. The only problem was, I was actually gaining weight.
How do you gain weight eating veggies, you ask? Well, I thought variety was the key to health, so my bowl mas made up of at least 12 different ingredients, none of which were measured. But when I got a food scale, measured out each ingredient, and plugged everything into MyFitnessPal, I almost dropped my salad bowl in disbelief. This was the nutritional breakdown:
| Ingredient | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| 50 grams massaged kale (about 1 cup) | 25 | 5 | 0 | 2 |
| 50 grams cucumber (about 1/4 cup) | 8 | 2 | 0 | .5 |
| 50 grams carrots (about 4 baby) | 20 | 5 | 0 | 0 |
| 50 grams red bell peppers (about 1/4 cup) | 16 | 3 | 0 | 0 |
| 50 grams yellow bell peppers (about 1/4 cup) | 14 | 3 | 0 | 1 |
| 50 grams celery (about 1 large stalk) | 8 | 2 | 0 | 1 |
| 6 cherry tomatoes | 14 | 0 | 3 | 0 |
| 6 grapes | 21 | 0 | 6 | 0 |
| 50 grams red cabbage | 16 | 0 | 4 | 1 |
| Trader Joe's marinated tofu (1 piece) | 160 | 9 | 4 | 16 |
| 100 grams diced roasted sweet potato (about 3/4 cup) | 90 | .2 | 20.8 | 2 |
| 1/2 cup cooked quinoa | 111 | 2 | 20 | 4 |
| 1/4 cup chickpeas | 65 | 1 | 11 | 4 |
| 1/2 avocado | 117 | 11 | 6 | 1 |
| 1 tbsp salted sunflower seeds | 99 | 9 | 4 | 3 |
| 2 tbsp Goddess Dressing | 120 | 12 | 2 | 2 |
| Total: | 904 | 64.2 | 80.8 | 37.5 |
I couldn't believe it. 904 calories? And that's not even counting the oil I used to roast the diced sweet potatoes. Or the handful of sunflower seeds I crunched on while measuring a tablespoon for my salad. No wonder I was gaining weight! I was practically eating two meals in one sitting.
I know all the hacks to make a salad healthy, but I was making the mistake of simply putting too much into my bowl. This just proves that eyeballing isn't the best tactic, even if you're eating healthy foods. My lunch was definitely packed with nutritious ingredients, but it was way too packed.
The Fix
Knowing is half the battle, so now that I knew why I was gaining weight, I could do something about it. I continued to use MyFitnessPal and my food scale, and I just cut some of the ingredients down. In fact, I cut a few out completely. I skipped the quinoa and red pepper, used 1/4 of an avocado, one tablespoon of a lower-calorie dressing, and half the amount of sweet potatoes. I was able to get my salad bowl to just under 500 calories. Since I do intermittent fasting and only eat from noon until 7 p.m. each day, I was happy with this amount.
Learn from my mistake and take this into consideration when meal prepping all your meals and snacks. Measure out your ingredients so you know exactly how much your daily food is adding up to. If you're struggling to lose weight, this could be the one simple thing that pushes the needle!
This Star Wars Art Will Make You Wonder Why Disney Princesses Don't Carry Lightsabers
You're not over seeing amazing Disney/Star Wars mashup art yet, right? Good, because we found some new ones that have us senselessly fangirling all over again.
Illustrator Phill Berry recently shared his take on the Disney princesses as Star Wars characters, wherein they're rugged, lightsaber-wielding Jedi badasses.
Featuring Ariel, Jasmine, Rapunzel, and Belle - for now - the illustrations also include the princesses' respective sidekicks! For example, Ariel is shown with a hovering drone that is meant to resemble Flounder, and Belle is accompanied by her beau, the Beast - who in the Star Wars universe is most likely a Wookiee.
See the incredible illustrations that are kind of making us wish they cast Jasmine in Star Wars: The Last Jedi.
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.
This Vintage City Hall Wedding Proves Intimate Ceremonies Can Be Even More Romantic
San Francisco is where Kimia and Dominic met and eventually married four years later. The groom drove cross-country to begin a new life in California, starting his new job just a few days in. That's where he met his future wife, whom he finally asked out to dinner at a Burmese restaurant after mustering up enough courage.
Dominic was first drawn to Kimia when he found out she was an artist. They discussed art and life on their date, and one day, she asked if he wanted to come with her to drop off some paintings north of the city. This soon became a routine of theirs, with each trip becoming more enjoyable and exciting. As they got closer over the course of several months, they became inseparable.
"It's hard for me to remember life before her; it's also hard to believe how wonderful everything has worked out," Dominic said.
Fast forward a few years later, and the two were engaged. They decided on an intimate ceremony in the gorgeous San Francisco City Hall with just a few family members by their side. Kimia found a beautiful dress with personality at a vintage shop in Los Gatos, CA, while Dominic found the exact gray suit he was envisioning at a tailor in San Francisco. The ribbon wrapping the bride's bouquet belongs to the groom's grandmother and has been worn by all the women in the family.
The newlyweds then purchased their first home, which just so happened to be a few blocks from the restaurant where they had their first dinner.
See their photos!
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