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.
mardi 10 juillet 2018
A Pediatrician Weighs in on the Milestones Your Baby Should Reach Each Month
Six weeks after giving birth, I finally got a smile from my newborn baby girl. For over a month, I lived in an endless cycle of feedings, diaper changes, and power naps. The smile jolted me out of my stupor, and I finally felt like, hey, this parenting thing could be fun.
I'll also admit I felt a sense of relief. This "social smile" (as opposed to a reflexive milk-drunk smile) is an important milestone for newborns. Subconsciously, I had worried that she wouldn't meet the mark. Knowing that many more milestones lay on the horizon, I told myself that I needed to change my attitude. So long as my daughter's pediatrician said everything was on track, I shouldn't pay too much attention to how she progressed. Instead, I should look at lists of recommended milestone as something to look forward. Each month, I would check out a list to see what exciting new "trick" my daughter would learn. And I wouldn't worry too much if it took her a little longer.
"Most children are normal and will thrive in a loving, happy home."
Dr. Robin Jacobson, a pediatrician at NYU Langone Pediatric Associates, said that's a healthy approach. "The best source of developmental milestones is your pediatrician," she told me. Dr. Jacobson admitted that it can be scary for a parent when you see a child younger than yours speaking or walking better. But, she said, parents must remember all children are different. "Parents hear a lot about autism and developmental delay," she told me, "but most children are normal and will thrive in a loving, happy home."
Even if you have a laid-back attitude about your child's development, it's still nice to know when you can expect a new advancement. So Dr. Jacobson helped break down the most exciting milestones that happen in the first year of life. Read on for her insight.
The Best Products to Help You Prevent - and Treat - Those Stretch Marks
Expecting moms probably feel that, in many cases, stretch marks are unavoidable. Your stomach is growing to support your ever-growing fetus, and your skin needs to expand along with it. But if you're worried about developing those lines on your body, you can apply creams, salves, and oils to help maintain the elasticity of your skin. Up ahead, we have some of the more popular preggo products according to users.
I Checked Off a Huge Bucket List Item With 2 Young Kids in Tow, Because Why Not?
I try to live life without regrets. I like to think I do a pretty good job at that when it comes to parenting and being a wife, but when it comes to doing things for myself, I'm severely lacking. When I kept finding myself having regret over the same thing multiple times, that's when I finally said to myself, "Life is too short! Enough is enough!" So, after many missed opportunities to check something off the top of my bucket list, I finally took the plunge and did it with both of my young kids in tow.
Now that I've done it, I encourage all moms to throw away all the reasons why they shouldn't do something and instead focus on all the reasons why they should.
It may sound silly as a 34-year-old to have an obsession with a musical icon, but I do. I'm a HUGE Kelly Clarkson fan. I've seen her in concert countless times, usually at least twice each time she's on tour. My biggest dream in life (aside from becoming a mom) has been to see her live from the front row. The closest I've come is the fifth row, but that was until a few weeks ago. I was done letting my excuses hold me back, and I packed up my 11-month-old and my 4-year-old, grabbed my mom, splurged on a hotel room, and went to New York City to see her live on the Today show. It was quite the whirlwind, but it was 100 percent worth it. I never jumped on that "YOLO" bandwagon (I feel so weird even saying that phrase) - I was tired, the kids' schedules kept me busy, I couldn't find the time, and so on - so this was the biggest "what the hell" moment I've ever had. And now that I've done it, I encourage all moms to throw away all the reasons why they shouldn't do something and instead focus on all the reasons why they should. My kids' first concert was my favorite singer, someone they've both been listening to since they were in the womb. We made memories, we had meltdowns, but we made it happen.
But let me start at the beginning. Before I was married and had children, I lived about 45 minutes from Manhattan. Every time I'd see that Kelly was scheduled to be in NYC for something, I would dream of dropping everything and hopping on the train to see her. I never did it because I was working, in school, couldn't take time off, etc. I had all of the excuses. And in my current life, I have two young kids and a now over 90-minute commute to Manhattan, so my dream of hopping on a train to see her felt like it was slipping further away. I mean, you have to be in line at Rockefeller Plaza by at least 5 a.m. (some people camp out the night before), and with an almost two-hour trip to get there, that would mean getting myself ready, waking my kids up, and getting out of the house by 3 a.m. Then you have to wait in said line for hours before they even begin to let people into the plaza without a guarantee you'll be anywhere near the stage. THEN, once you're in, the actual concert doesn't begin until 8 a.m. (and lasts until 9 a.m.). Doing this as a young, single person doesn't even sound appealing, but with two kids? Impossible! Or so I thought.
So, maybe find a place to stay in the city for the night so the wake-up call comes a little before 5 a.m. instead of 3? But NYC hotels are expensive. And how do you make it around the city with a giant double stroller? Car seats in cabs? Nope. You're probably asking yourself, why not just leave the kids at home? Well, my husband works, my son is still nursing, and it's a lot to ask a babysitter to take care of a preschooler overnight or with a 3 a.m. start time. See what I mean when I say I had all of the excuses?
I don't know what came over me, but I finally said "Screw it!" and asked my mom (who I've turned into a Kelly Clarkson fan) two days before Kelly's scheduled Today show Summer Concert Series appearance if she wanted to go. She looked at me like I was crazy, but had a sly smile that gave me the feeling she wanted to be crazy with me. We decided to splurge on a hotel near Rockefeller and make the most of our trip to NYC. I went to the grocery store and bought any and all snacks for the kids. Then I headed to the Dollar Store and bought new toys, trinkets, books, crayons, markers, stickers, and anything small that would fit into the diaper bag. And as a last resort, because she doesn't get a lot of screen time, I downloaded my daughter's favorite shows on my mom's tablet and grabbed her fun cat-ear headphones. We packed everything we'd need in two backpacks, a big purse, and the diaper bag, threw them all in the double stroller, and headed to the train station.
Kelly preformed three songs, and I rocked out to all of them while simultaneously jumping up and down, singing along, holding the baby, and throwing snacks at my daughter.
We walked from Grand Central through Rockefeller to our hotel so we could see how long the walk would take in the morning. We checked into the hotel, went swimming in the rooftop pool, had pizza in bed for dinner, decorated a poster to hold up for Kelly, and went to sleep early with our alarm set for 4:30 a.m. When that time came, my mom and I got ourselves ready, gently woke the kids, and headed to our destination with the 4-year-old walking and me wearing the baby. We were lucky to have a family member with a connection at NBC and ended up with VIP tickets, which meant we didn't have to wait in line as long, and we were among the first group let into the plaza. We walked in, and the stage was right in front of us. I couldn't believe it. I thought it was a mistake and at any moment someone would snap, "You can't stand here." But no one did. We set up our spot where we'd reside for the next four hours, resting the diaper bag on the big amplifier in front of the stage, and waited as the crowds piled in. We chatted and made friends with some other concertgoers while my daughter ate cookies for breakfast (because it kept her quiet, and what the hell) and in the sea of people, I discretely nursed the baby. I became a little worried when the whining started less than an hour into our four hours of standing, so I pulled out some silly putty, bubbles, and more snacks, which kept my daughter occupied a little longer. The baby was content to be worn for a while until he wasn't anymore, so I unstrapped him and just held him until . . . wait for it . . . Hoda Kotb came over and asked to hold him! He went to her, they smiled at each other, and she danced with him a little while my mom tried to grab some good pictures.
Then the big moment came. Kelly came out, and I thought I might lose it. She was RIGHT in front of me. I could see the sparkle of her jewelry; I could see the texture of her hair; I could see the wires from her ear piece. I could have touched her if that wasn't an inappropriate and weird invasion of space. I got a glimpse into her behind-the-scenes routine while she and her band and music manager worked out the kinks during sound check for the live show. She even looked out into the crowd between songs, pointed to my son and said, "Look at that baby!" That's right - Kelly Clarkson was talking about my baby. The fact that my daughter was sitting on the ground pouting and whining about wanting to ride the subway couldn't have bothered me less in that moment.
Kelly preformed three songs, and I rocked out to all of them while simultaneously jumping up and down, singing along, holding the baby, throwing snacks at my daughter and picking her up so she could see, too. If she hadn't been woken up before the sun, she probably would have enjoyed herself more as well, but she'll always be able to say her first live concert was in the front row for Kelly Clarkson on the Today show in New York City, and that's pretty cool. My mom and I had an awesome time, and we were both pleasantly surprised at how well both kids held up. It was an amazing experience that would have only been made better if Kelly and I got to chat and she realized we'd be instant best friends like I've always known we would be. But, hey, I need a new dream now anyway, right?
This Is the CBD Oil I Use When I'm Feeling Super Anxious, and It's a Lifesaver
I've struggled with anxiety since I was a kid. I remember driving in the car when it was raining and being terrified our windshield wipers would stop working and we would get in a crash. I never learned how to do a cartwheel because I was convinced I would fall and break my neck. As an adult, my anxiety can sometimes be crippling; it feels like I'm a prisoner trapped inside my own brain.
And while I take a cocktail of medication for my bipolar II (bipolar disorder exists on a spectrum and anxiety can be a symptom), sometimes my anxiety is particularly rough. Since my psychiatrist's office doesn't prescribe benzodiazepines (think: Xanax, Klonopin, Ativan) - and I personally don't want to take them - I have needed another quick fix to curb my anxiety and calm me down ASAP.
Enter cannabidiol, or CBD oil. I had read about how effective CBD oil can be to treat anxiety. Even though I'm lucky enough that I don't get panic attacks, I was hoping CBD could treat the anxiety symptoms I do have: dizziness, racing, catastrophic thoughts. increased heart rate. nausea, etc. So when Charlotte's Web sent me a variety of hemp oils, I was eager to try them.
Since I was new to CBD oil, I started with the regular Hemp Extract Oil ($40-$100 at cwhemp.com), which has 10 milligrams of hemp extract per one milliliter serving (about two full droplets' worth). After using that dosage a few times, I didn't see much difference in my anxiety symptoms. It wasn't until I started using Charlotte's Web Hemp Extract Oil Plus ($75-$189 at cwhemp.com), which has 25 milligrams of hemp extract per one milliliter serving (about two droplets' worth), that I started noticing a difference.
When I'm starting to feel anxious, I take two droplets of the Hemp Extract Oil Plus under my tongue: I start with one droplet, let it set under my tongue, and wait about a minute for it to absorb. Then I repeat with the second droplet. After a few minutes, I can notice my anxiety symptoms slowly start to go away. It's not instantaneous, and it doesn't completely cure my anxiety, but I can certainly feel a difference.
Now, I keep a bottle of Charlotte's Web Hemp Extract Oil Plus with me at all times: in my going-out purse, in my gym bag, and in my work bag. I like the mint chocolate flavor the best, but also take the olive oil flavor, too. As neuroscientist and cannabis expert Josh Kaplan, PhD, told POPSUGAR, you don't necessarily feel CBD working for anxiety like you would feel the sensation of getting high with THC; it's more like a relief of symptoms.
That's exactly how I feel when I take it, and it's my new secret weapon. Not that taking hemp oil is a replacement for psychotropic drugs - this is a conversation you should have with your doctors before making any changes - but if you are looking for an all-natural anxiety relief remedy, try Charlotte's Web Hemp Extract Oil Plus. And if you're looking for an even more potent option, check out Charlotte's Web Hemp Extract Oil Advanced ($150-$275 at cwhemp.com), which has about 43 milligrams of hemp extract per one-half milliliter serving.
10 Ways You Can Enjoy Yourself at Disneyland - and Still Stay Healthy
Theme parks are rarely synonymous with healthy habits, but we're here to tell you that it is possible to have fun at the Happiest Place on Earth without throwing your efforts out the window. Luckily, Disneyland makes it easy to enjoy yourself while staying healthy, thanks to its many park offerings, from food to visitor perks. Check out our 10 tips before your next visit!
The Reason You Should Stop Doing Crunches, According to an Expert
Whether you work out every single day or hit the gym every blue moon, you're probably familiar with the popular ab exercise crunches. If you had to take a guess, how many crunches do you think you've done in your lifetime? Hundreds? Thousands? You more than likely did them in your high school gym class, during a quick at-home ab workout, and you probably do them during your favorite group fitness class. It's understandable why crunches are such a popular exercise - they're simple and can be done anywhere, but that doesn't necessarily mean they're good for you.
World-renowned professor of spine biomechanics, Stuart McGill, PhD, found that crunches and sit-ups place 3,300 newtons (340 kilograms/749.60 pounds) of compressive force on the spine when it's in a flexed position. The repeated force of crunches can cause the discs in your back to bulge (the gel nucleus of the disc bulges), pressing on nerves causing lower-back pain and potentially causing a herniated disc. Whether you're a regular at the gym or love to do cardio dance workouts every now and then, a disc injury can sideline you for quite some time.
If you're currently experiencing lower back pain or would rather not run the risk for injury, Dr. McGill came up with the "Big 3" exercises to strengthen the core, focusing specifically on stability and control. If you're looking to expand your repertoire of ab exercises that are back-friendly, consider the following moves for a strong core and a healthy back.
I Found the Cause of My Chronic Bloating, and the Cure Is So Simple
I bloat easily. Always have, and felt like I always would. It's an annoying thing that our female bodies do, but my body doesn't only bloat before my monthly period, either. Nope, I'm blessed to bloat all month long, all-year round. In the Summer, I never wanted to put on my bathing suit because I often looked like I'm three months pregnant. In the Winter, when my bloating is out of control, zipping up those skinny jeans could be a challenge. I was self-conscience about my appearance, and honestly, it often seemed like I looked worse than I felt.
I tried everything to eliminate my bloating, but it took a while to find my cure. I increased my water intake and then just had to pee all the time. I eliminated carbs, but although I lost a couple pounds, I did not lose the bloat; plus, I was moody. I avoided alcohol and sodium and still felt bloated. I decreased the amount of acidic foods I ate. I tried upping the fiber in my diet to help me more easily go number two, but to no avail - the bloating was persistent. Finally, I asked a friend, who also happens to be a dietitian, about my issue. She asked me, "Are you eating big meals? Are you exercising portion control?"
My eyes grew wide. "Nope," I answered. I come from a big Greek family, and our lives revolve around food. While sitting around the table devouring dinner, we discuss what we'll be eating at our next meal. And we always lick our plates clean. "Portion control?" I joked with my friend. "This doesn't sound like fun." She laughed back at me, but then urged me to eat smaller portions. "How can your belly ever go down if you're stuffing yourself at every single meal? When you eat several small-portioned meals throughout the day, your stomach won't bloat like it does now."
Her response made sense to me, so I tried this thing called "portion control." Essentially, I cut my meals in half and tried to listen to my belly - when I felt full, I stopped eating. I ate healthy snacks between meals, too, so that I'm wouldn't be starving at mealtime and then overeat. After the first week of simply eating smaller portions, my bloating finally subsided. My dietitian friend was right!
The smaller portions helped keep my stomach where it should be rather than chronically distended forward. Yes, there are still times when I overindulge like holidays, special occasions, or when my mother makes homemade Greek food. But overall, I've been doing a good job at eating smaller portions so that my stomach doesn't explode. Eating a handful of almonds or an apple helps keep my appetite in-check so that I don't overeat. And my body is thanking me for it, too. I no longer dread putting a bathing suit on in the Summer and, in the Winter, my skinny jeans are much easier to zip.
If You Want Strong and Tight Abs, This Is the Exercise You Need to Be Doing
Most people train their abs for vanity (hello six-pack!), but having a strong core is essential to doing every day activities, even walking. A strong core (with or without a six-pack) is the secret to having great posture, running faster, and preventing injuries like lower-back pain. Improve your core strength (and get sexy, toned abs while you're at it) with this twist on the classic plank.
Here's how to do it:
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat - don't let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.
- Complete two sets of 10 reps.
Feeling Bloated? Eat These 12 Foods to Flatten Your Belly
Whether you're preparing for a beach day, a special event, or you just want to feel your best, incorporating certain foods into your diet can make all the difference when it comes to banishing bloat. To prevent a balloon-like belly, you'll want to limit or avoid dairy products, sugary foods, excess salt, carbonated beverages, and fatty items - and instead opt for the following 12 foods.
This Trainer Explains Why Stretching Might Actually Be Doing More Harm Than Good
Mobility is a buzzword that's being thrown around pretty often these days. Most of us think it's interchangeable with flexibility and that stretching on a regular basis will make you more mobile, which will in turn improve your overall fitness, especially in the weight room. But Vishal Kumar, B.S., multicertified trainer, functional movement expert, and general manager at Epic Hybrid Training Center in San Francisco, is here to set the record straight.
"I define mobility as strength through flexibility and fluidity of the joints. It's the ability to actively control your joints through all ranges of motion and really own that end range of motion," Vishal told POPSUGAR. "This requires a person to communicate with their body and recruit strength through a full-body isometric contraction (also known as irradiation) and use that strength to move the joint or body through whatever capacity that area is designed to have."
That means the classic stretching we're used to doesn't actually create comprehensive mobility in the body. "Typically, the thought process is that passively stretching means you are getting mobile. However, when something is done passively, then it lacks control," he continued. "It can actually be more harmful for the body because now there is a new passive range that a person may try and load yet may not be able to control that position, and this is where injury can occur."
In other words, if you passively stretch your hamstrings (like this seated straddle) over and over again and think you've become more flexible, you might injure yourself the next time you try to deadlift a heavier weight because that range of motion isn't ready to actively accept a heavy load.
That doesn't mean you shouldn't stretch at all, though. "Passive stretching does have some benefits and plays a role when looking to gain active mobility, but it shouldn't be the focus of most people and their training," Vishal explained. Isometric contractions are a better way to successfully increase your mobility. "For example, if you have a shoulder that should be able to rotate all the way around because it's a ball-and-socket joint, then making sure it is able to achieve that rotation without any other body part helping should be the goal," he said. "This is a very isolated approach to mobility training, but the more detailed the approach, the easier for the body to move efficiently as a whole."
When working on his own mobility rather than passive stretching, Vishal uses a "flow-based structure, which integrates the whole body through different positions I can move and breathe through." He added, "Whether you're looking to move a barbell or move apartments, you would want the foundations of your body to be strong so you can lift and move things with the most prepared version of [your] physical self."
Fruity, Refreshing and Low-Calorie Cocktails and Mocktails That'll Make You Go "Yum"
Summertime opens the door to a whole range of fun outdoor activities: beaching, picnicking, backyard barbecues. What do all of these have in common? They all call for some appropriately summery cocktails or mocktails.
The best Summer drinks not only take advantage of what's in season, which right now includes a bevy of juicy fruits, but are also refreshing and light, in both flavor and calories. We've culled some of the most delicious and refreshing Summer drink recipes that are packed with fresh fruit flavor but low on calories. Click through for the recipes and start planning your next outdoor get-together.
Our Editors Rounded Up the Year's Best Running Shoes - Shop All 52 Pairs!
If there's one universal gym essential, it's a great pair of sneakers. They're not all created equal, and different people want different things from a shoe. Whether you're looking for a pair that's super supportive, has a sock-like fit, or just looks really good on your foot, we found the pair for you. Just keep reading to shop all 52 pairs!
A Trainer Says This Is How Long You Have to Lift Weights to Lose Weight
Whether you're lifting weights, doing HIIT workouts, or another style of training, you're going to need to be consistent with your program and eating clean in order to lose weight. If you've been lifting weights for more than a month and feel like you aren't seeing results, don't fret. Weight loss doesn't happen overnight, and the amount of weight each individual loses will vary based on genetics, their initial weight, the style of training they're doing, and their diet. Stephen Cheuk, New York City based personal trainer and founder of S10 Training, spoke with POPSUGAR about the best weightlifting practices one should follow to lose weight.
"Under the assumption nutrition is 100 percent during this process [weightlifting], it really depends on the weight and body fat of each woman," Stephen told POPSUGAR. If a woman is already lean (18 to 28 percent body fat) and at a healthy weight range, she can lose anywhere between 0.5 and 0.8 percent of body fat in a week and lose 0.5 to one pound of weight in a week. After doing the math, this means if you're trying to lose 10 pounds, it can take anywhere from 10 to 20 weeks.
If you're new to strength training and have a body fat percentage higher than 28 percent, you'll "typically drop body fat and weight quicker in the beginning," Stephen said. Being that each person will adapt differently, there's no exact amount of weight you'll lose a week, but Stephen said it can be a minimum of one percent of body fat or one pound per week.
In order to lose fat and build muscle, Stephen said absolute beginners should start with two sessions a week, doing three to five sets of 10-15 reps per exercise. If you have experience strength training, Stephen advised training three times a week, doing five sets of 10 reps per exercise, and focusing on your tempo - taking 45 to 60 seconds to complete a set. A program for someone more advanced would require "more variation and periodization (strategic training phases) . . . training five times a week, working with strict tempo, rest time, and variations in sets and rep schemes," Stephen explained.
When it comes to exact exercises, Stephen said that beginners should do compound exercises (multiple muscle groups being utilized at the same time) "that hit all the major movement patterns" like squats, push-ups, and rows. For those that are more advanced, Stephen suggested doing exercises you typically don't do (this will help prevent a plateau), along with variations of exercises you have been doing. For example, if you always do squats try advancing to single-leg squats, and once your body adapts, switch it up again.
Start strength training today with any of the following programs:
Want to Lose Fat? This Trainer Says You Should Plan Your Strength-Training Sessions Like This
There are a lot of differing opinions out there in terms of how often you should strength train. Even if you're a beginner, you might be surprised at how strong you are - and how much stronger you can get. Vishal Kumar, B.S., multicertified trainer, functional movement expert, and general manager of Epic Hybrid Training Center in San Francisco, gave POPSUGAR some inside tips that he uses with his clients.
"I recommend women strength train at least four times a week," he said. "This can be broken up in various ways, but for a full-body effect, I would go with a full-body approach." Rather than focusing on one part of the body at a time (legs, arms, back, etc.), Vishal recommends doing more of a full-body workout every time you go to the gym.
Two days should be "focused on pushing-based movements" and and other two days should be "focused on pulling-based movements." Some of Vishal's favorite pushing movements include single-arm overhead press, back squats, chest press, and sled push. He suggests the following as pulling movements: deadlifts, pull-ups, sled pull, and staggered stance rows.
"The four days can be broken up into two lower-body focused days and upper-body focused days but still making sure there is a full-body approach each day," he explained. "This split will allow you to hit every inch of your body and have a well-balanced training routine for optimal results."
But even if you're working hard at the gym, Vishal urges you to be real with yourself. "If you're trying to lose weight, there is no secret. Consistency is key!" he reminded us. "With that means balanced nutrition (consume less than what you expend), hydration, sleep, and mental clarity." Follow these rules and work hard, and you'll reach your goals.
Yes, Experts Say You Do Need to Stretch Before AND After a Workout
Finding the energy to make it to the gym or a workout class is sometimes hard enough without the added expectation of stretching before or after. Touching my hands to my toes or twisting my body left and right is the pre- and post-workout step that I always forget - fine, or just totally skip because who has the time or energy? Sadly, I don't have that luxury anymore. As I've gotten older and the fitness classes I take have become harder, I've started to notice that without a good stretch session, my body cramps up and feels tighter than ever the next day.
Ready and in need of making stretching part of my workout routine, I found myself wondering how long should I really take to stretch and if I should do the same for every workout. Turns out you don't need that much time, and I'm out of excuses.
Steph Wilberding, founder and lead trainer at HK Fitness, said you only need to add a few minutes of stretching before and after taking a class or going hard at the gym. "It will not only help you in your workouts, but it will also help with recovery," Wilberding said.
You can go easy, she added: "If you're already super flexible, work on finding stability in that range of motion rather than working on more flexibility." But you should still aim to work your entire body, even if you're just focusing on one body part during your workout. "Taking a holistic approach is great by stretching and mobilizing the entire body. If you are focusing on a specific area, you could definitely isolate your work there a bit more, but don't leave the other parts out."
So what can kind of stretch should you do? Armen Ghazarians, personal trainer and the CEO of Finish Fit, said dynamic stretches (those that involve movement) should be done before a workout to loosen up things, and static stretches should be done after, because those moments help with overall flexibility and reduce delayed onset muscle soreness (DOMS).
Here are a few stretching sequences you can practice for three popular workouts:
Running
When you go for a run, prepping your body for the pavement is important. Dr. Alexia McClerkin, a chiropractor and founder of 9 Months of 5K, said that when it comes to running, you want to get your body up and moving for at least five to 10 minutes prior to your workout. "I recommend stretching the major muscles in your legs with a light jog," she said. You can also try a fun yoga sequence.
After, McClerkin said, you can pretty much do any stretching move, but the key is to not rush to sit down. "You always want to do 10 to 15 minutes of cool down to allow your heart rate to come down" and your muscles to stay loose.
Weight Training
Before you pick up the dumbbells and pump some iron, McClerkin recommends a combination of dynamic and static stretches. She's a proponent of warming up your full body by taking a 10-minute jog on the treadmill or hopping on the elliptical, then following with stretches that target the muscles you're looking to weight train that day, like chest openers if you're working your shoulders and a pigeon twist for your quads.
Dance
Dancing is a full-body workout that gets every part of you engaged in movement, and because of that, Darren Jacobson, the senior vice president of instructor programming for Zumba Fitness, said that doing dynamic movement stretches as a warmup is the best way to prepare your body.
"Allowing the body to move through full range of motion in the warm-up for four to six minutes creates the blood flow, muscle elasticity, and elevated heart rate that prepares the participant for the demands of the class ahead," Jacobson said. "Similarly, a slower dynamic cooldown of around four to six minutes with some static stretching at the end of the cardio dance workout allows the heart rate and breathing to return to normal levels."
5 "Lazy" Summer Workouts For Those Days When the Heat Is Just Too Much to Bear
Let's be honest, sometimes it's just too hot to go beast mode in your workout, especially if you are trying to spend some time outside. If you don't want to skip a day completely (though skipping every once in a while it's totally fine), just try to get moving, enough to lubricate your joints and promote blood flow by elevating your heart rate.
On those days, replace your regular challenging workouts with a less intense, active recovery session. No, that doesn't mean you won't sweat. It just means your body won't be overtaxed.
Try one of these five great options to get the most out of a "lazy day workout."
Why You Should Never Ignore Painful Sex
If you ever find sex to be a painful experience, it could be a sign of an underlying health condition. Frustratingly, it's often dismissed as a mental health issue rather than an actual physical problem. Whatever your pain is stemming from, one thing is for sure - it's best not to ignore it. Donna Begg at YourTango helps explain why painful sex may occur and what steps to take if it does.
When sex hurts, it's tempting to just "grin and bear it" or have a drink to get through. Don't.
A great number of publications can be found on male sexual health, explaining commonly experienced sexual dysfunctions among men and how these can be treated with medication, therapy, and other techniques.
Unfortunately, for women, there is quite a lack of information related to female sexual dysfunction.
The majority of publications will describe female sexual dysfunctions as a symptom related to relationship issues, emotional distress, and mental health problems - declaring that female sexual dysfunction revolves around the women's psychological health and not with her physical well-being.
Even healthcare providers often advise a woman complaining about experiencing issues during sexual intercourse, like painful sex, to have a drink and try to relax.
While mental issues are a possible contributor to sexual dysfunctions among women, it should be noted that there are physiological factors that may also become an attribute in problems such as sexual pain disorder, a low sex drive, and poor self-lubrication.
Unfortunately, the majority of doctors will dismiss the possibility of a physical factor contributing to a woman's sex-related issues and rather refer her to a therapist or advise her to implement better stress management techniques to help her mind calm down.
In this article, we want to stress the importance of looking at pain during sex as a possible alarm for an underlying health issue in women, instead of immediately dismissing the complaint as a mental health problem.
Painful Sex: A Signal For Underlying Health Conditions in Women
A report published by Cosmopolitan explains that a recent survey found as much as 10 percent of women experience pain during sexual intercourse. The survey also found that women in the age group of 16 to 24 were more likely to experience pain while participating in sex than women who fall in other age groups.
Additionally, the survey also concluded that, among those women who do experience this problem during sex, there were some common conditions also present, including:
- Vaginal dryness
- Sexual anxiety
- A lack of sexual pleasure
This is just one of many studies and surveys that have been conducted on sexual dysfunction among women. The majority of these reports find that there is a strong connection between painful sex and mental health issues.
This provides an appropriate overview of why so many healthcare providers would immediately dismiss painful sex as a mental problem instead of viewing it as a possible sign caused by an underlying health condition.
This is where the problem comes in. Yes, there is a connection between painful sex and mental health, but the connection is very complicated.
The fact that a woman may experience sexual anxiety might be a contributing factor to her painful sensations during sex, but, at the same time, she may be experiencing anxiety because she fears the fact that sex could be painful.
Medical News Today explains that there are quite a large number of physical causes that need to be considered. To better determine the possible cause, it is first important to determine whether the woman is suffering from pain during entry or at a deeper level in her vagina.
When a woman experiences painful sensations during entry when participating in sex, then common physical causes may include vaginal dryness, as well as an injury to her genital region.
Infections, including those caused by sexually transmitted infections, can also cause entry pain. Additionally, it is also important to consider the fact that inflammation, skin irritation, skin disorders, and birth abnormalities can also contribute to pain during entry.
Vaginismus, a condition where the pelvic floor muscles are contracted involuntarily, also causes this type of sexual pain disorder.
If the pain is experienced deeper in the vagina or at a specific location, then it may be due to a medical condition that the woman is suffering from - often without even knowing it.
Common medical conditions that cause deeper pain include cystitis, endometriosis, fibroids, interstitial cystitis and ovarian cysts. It has also bee found that pelvic inflammatory disease and irritable bowel syndrome can cause these symptoms
Additionally, uterine prolapse is also found in some women who complain about pain during sexual intercourse.
Mental health is known to play a crucial role in the sexual well-being of women, with depression, relationship issues, anxiety, and high-stress levels greatly contributing to poor performance in the bedroom.
Physical health can, however, also be to blame in many cases, but is often overlooked by doctors as a possible factor in certain conditions women tend to complain about, including sexual pain disorder.
Looking at both the physiological and psychological well-being of women experiencing pain during sex is vital for uncovering the underlying factors that are causing these symptoms, instead of simply advising the women to "relax" and work on her relationship.
Donna Begg is an expert editor, a mentor, analyst, and a researcher.
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25 Store-Bought Keto Snacks You Have to Get Your Hands On
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23 Reliable HIIT Workouts to Help You Sweat Your Ass Off and Feel Amazing
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Jimmy Kimmel Responds to President Trump's Lies: "I’ll Tell You What Really Happened"
Another day, another late-night host spars with President Donald Trump. Just a few weeks after Jimmy Fallon used his opening monologue to respond to Trump's criticism, Jimmy Kimmel took the President to task during his show on July 9, for comments he made at South Carolina Gov. Henry McMaster's rally. While Kimmel explored the Montana wilderness without cell reception or wifi, Trump recounted his version of a visit he had to Jimmy Kimmel Live before he became president. According to Trump, Kimmel waited on Hollywood Boulevard to greet him before the show which he does "for nobody."
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A Woman Surprised Her Girlfriend With a Same-Day Proposal and Engagement Party
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With These Sol de Janeiro Products, You'll Feel Like a Model and Smell Like an Island
You've probably seen the vibrant yellow tub of Sol de Janiero's Brazilian Bum Bum Cream and wondered why you need yet another beauty product just for your rear end. I'm here to tell you that I was a fellow skeptic but have become a Bum Bum fan. Sol de Janiero makes products that really work, smell otherworldly, and transport me to a much more tropical destination than my home of New York City.
The combination of bodycare benefits, skin-smoothing ingredients, and incredible scent always makes me feel like I'm actually living a double life as a Sports Illustrated swimsuit model, instead of a kind-of-pasty beauty writer sitting under florescent lights.
What's most important is that these items make me feel good. They smell good, feel good, and just make me darn happy. If you've been curious to try out the brand, read ahead for my top three picks.
This Is the Right Way to Apply Spray Sunscreen to Your Face
On the off-chance you don't want to feel like you're wearing five pounds of product on your body at the beach, you might want to stash a bottle of spray sunscreen in your beauty bag. The spritzy formula has earned plenty of fans since it feels lighter than its lotion counterpart.
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That said, if you're an adult and you're not planning to wear spray sunscreen while swimming, you shouldn't be afraid of the formula - as long as you educate yourself about the finesse of safely applying it to your face. To aid on that front, Consumer Reports sent POPSUGAR its findings on how to use this trendy product the right way.
First things first: you should never spritz directly on your visage. Rather, the site suggests that you apply the stuff on your hands and massage it into your face from there. Be sure to avoid getting the spray in your eyes or mouth.
You also shouldn't go easy with packing on the SPF. This ensure that you're properly covered. As Consumer Reports suggested, "A good rule of thumb is to spray until your skin glistens." (That's sort of the ultimate goal for our skin, so no complaints here.) To ensure everything's even, it's important to rub in your lotion for at least 10 seconds - even if you're using a sunscreen that's advertised as a "no-rub" formula.
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No matter how much time goes by and how many events she goes to, Vergara always looks smoking. We've rounded up some of her sexiest looks, but it's clear that the actress knows what looks good on her. Her go-tos have become honey-blond highlights, red lips, and glowing skin that always makes her look her best, but we have also admired when she veers away from her signature looks. We have scoured the archives for her best beauty inspiration - see it all ahead.
I Gave Blowjobs For 2 Weeks to See If It Would Tighten My Jawline, and . . .
Image Source: Getty
According to Nicky, the hottest girl at the Metropolis of Boston Greek Orthodox Summer Camp during July 2008, blowjobs aren't just a form of foreplay. "Going down on boys is great for your jawline," the apparent expert told me in our cabin one fateful night. At the time, I was a dateless wonder who had braces and an obsession with ferrets (only my dental health has changed since then). Needless to say, I had no business giving blowjobs, but I determinedly filed that nugget of information into the Rolodex of my mind. Someday, I would be cool and test out Nicky's claim for myself.
I am through asking what I can do for my blowjobs. It's time to ask: what can my blowjobs do for me?
In an unsurprising turn of events, 10 years later I am still not cool. That said, I do give a lot of blowjobs. In fact, somewhere along the way, I became pretty talented at the act. I'm sure the development of such finesse had something to do with Nicky's theory. Or, maybe it's because I grew up in a beach town, where I spent many a Summer night stuffing corndogs into my mouth. (My record is seven.) However it happened, I am through asking what I can do for my blowjobs. It's time to ask: what can my blowjobs do for me? I decided to test the very pressing question of whether going down on someone - like, every day - can lead to a jowl-less profile.
Though I have Nicky on my team, one NYC dentist wasn't so encouraging. Dr. Ramin Tabib, cofounder of NYC Smile Design, gamely answered my cringe-worthy email inquiry about boppin' the knob. "The sucking mechanism strengthens facial muscles such as the orbicularis oris (OA)," he wrote. "If you want jawline development, you need muscle activity that affects a different area called the masseter muscles." In fact, Dr. Tabib went on to say that my d*ck-sucking mission might be harmful: "Development of the OA would not give a strong facial jawline, but perhaps puts pressure on the front teeth. If this muscle gets over-developed, it may cause a tipping inwards of the front teeth." In other words, yikestown. But I, a brave little fellating toaster, was not to be deterred.
First, I set a time limit. I'd give my extremely lucky boo thang a blowjob every day for two weeks, after which I'd take stock of the results. I've never had major problems with my jawline, but I know age-induced saggy necks run in my family. The minute I notice even the slightest hint of a jowl, I'm booking the f*ck out of a neck lift. Unless, of course, blowjobs could save me from a surgeon's needle.
For the past fortnight, my sex life has gone a little something like this: I go down on my boyfriend with such intensity that lockjaw invariably follows, my life flashes before me, and I imagine headlines that describe my demise as, "Death by Blowjob." For this reason, I really wouldn't recommend anyone try cardio fellatio at home, or anywhere else for that matter.
However, my efforts were validated by my best friend as she offered her opinion on what photos from an event I should post on Instagram. "Definitely this one," she said, pointing to the below image of me in profile. "Your jawline is just perfection." Yes, she said those exact five words. No, I did not pay her to help me write this story. If that's proof enough for you, then I'll call it: cancel your Equinox membership! Playing the skin flute counts as exercise.
Behold, my glorious jawline.Image Source: POPSUGAR Photography / Alaina Demopoulos
This morning, I woke up and took the below image that shows the results of my sexperiment. It is unedited (hello, dark roots), has no filter, and I promise I did as little neck straining as possible to trickily make things look tighter. While my jawline doesn't really look all that different, it doesn't appear to be worse, either. So, I guess the results to my very clinical, official testing can be described in one emoji: shrug. Other than the deep-rooted trust I have in my Summer camp bunkmate's opinion, I've got no hard evidence that blowjobs tighten jawlines. Until then, the only motivation you should have for going down on another human is because you just damn want to.
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This isn't her first time collaborating with the brand. Earlier this year, Cabello appeared in a commercial for the new Elvive collection. But her cosmetics line marks her first-ever spokeswoman product collaboration for L'Oréal (go, girl).
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Since the world was still buzzing over how adorable Prince Louis was at the ceremony, we decided to take a look back at all of Kate Middleton's christening outfits. As we admired all of her eye-catching ensembles, we realized that the duchess went ahead and started her own tradition without anyone even noticing!
For each of her children's christenings, Kate only wore shades of white. While there doesn't seem to be a royal rule about wearing this color to christenings, Kate could've started this tradition since white signifies purity and new beginnings. Keep reading to see all of Kate's lovely light outfits ahead.
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