Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mercredi 12 décembre 2018
Get That Money Ready! We Found 65 Gifts Everyone on Your List Will Love
Get comfortable, because we have created the ultimate gift guide for you. We know that there's tons of stuff to sift through on the internet, so we did all of the hunting for you. These presents are excellent for friends, siblings, coworkers, parents, and more. We also chose must haves at a variety of price points, so you'll discover the perfect choices no matter what your budget may be. Get to buying now - the holidays will creep up on you sooner than you think. Then, reward yourself with a few treats as well.
The 7 Best (and Fluffiest) Bath Towels You Can Get Online
Out with the old, in with the new! This year, toss those shabby towels you have and give your bathroom a refresh. Using fresh towels makes such a difference - they look and feel better. We curated a list of the very best options from Kohl's for you to shop through; check them all out.
21 Cool Home Gifts Your Friends Will Be Thrilled to Receive
Whether you're headed to a housewarming party, your friend is redecorating a space, or it's someone's birthday, a home-related gift is a thoughtful choice because people enjoy adding new touches to their home - there are so many unique odds and ends that are both useful and pretty to look at. If you need to pick something up, we found the coolest gifts you can snag for your pal - we're talking gilded candles, cozy throw blankets, colorful cocktail glasses, and more.
These 24 Trending Gifts Will Make Anyone on Your List Smile
When you're giving gifts, you want the recipient to feel the thought you put into your selections. They're guaranteed to love a trend-focused gift because it shows your attention to detail. Right now, we're so into bohemian home decor, wellness essentials, and statement sneakers. These are the coolest, trendiest gifts of 2018.
The 12 Best Carry-On Bags to Help Your Survive the Dreaded Holiday Travel Season
Ready or not, here come the holidays! The airports and train stations are busier than ever at this time of year, with people rushing home to their families or off on some fabulous vacation. Wherever you're heading this season, be prepared with a great carry-on. If you pack properly, one bag is all you need, so make sure it's one of these chic, high-quality finds.
100+ Cool Gifts From Amazon So Affordable, They Cost Less Than a Tank of Gas
Stop endlessly searching the web for gifts and let us do the work for you. It can be tough to find thoughtful yet affordable presents, so we put together a guide of the very best options from Amazon for under $50. Add some of these genius products to your cart and get that shopping done now.
- Additional reporting by Lauren Harano
13 Selena Gomez Music Videos So Sexy, Your Computer Will Overheat
We can't deny that, lately, Selena Gomez likes to play sexy in her music videos - evidence A through Z: "Hands to Myself." Just a few years ago, the singer and actress completely left behind her previous ingenuous image and turned into a total lingerie-wearing bombshell - but that doesn't mean that Selena wasn't serving any hotness before. In fact, she has been this sexy for years, bringing out her sultry looks and camera-seducing moves to go with her catchy songs. Ahead, you'll find our ranking of Selena's hottest clips through the years - and we think you'll agree.
25 Perfect Tech Gifts That Cost Less Than $25
If you're struggling with what to gift the tech guru in your life - something that is both functional and that won't drain your wallet - you're in luck. We uncovered 25 cool products, from mini walkie-talkies to multipurpose keychains. The best part: they're all under $25. Keep scrolling to shop our top picks.
Additional Reporting by Nicole Nguyen
The Pros Have Spoken: These Are the Best Hair Tools to Travel With
Your favorite pair of boots - check. Your makeup - it took a little guesswork, but check. Hair tools? Checking off this particular box on your travel checklist can come with its challenges.
Some tools may be too large or too heavy to bring with you, making your suitcase feel even more like a ton of bricks. Some heat stylers may not have the voltage capability to work in the country you're traveling to. To make the packing process easier, we asked the pros - some of our favorite hairstylists across the country - what they keep in their bags when they're jet-setting across the world. Keep reading for their selects.
24 Spellbinding Harry Potter Gifts For Every Fan on Earth
There are an infinite number of ways to show your love for Harry Potter, and what better time to do it than during the holidays? If you're in need of a few gifting ideas, we did the hard work for you. From Hogwarts-themed bath towels to phone cases and wine tumblers, you'll have to be careful, or you might end up wanting a few for yourself. Shop these magical products ahead.
- Additional reporting by Nicole Nguyen and Ann Marie Alcantara
All the Tech Gifts You Can Buy For Less Than $100 This Year
To make sure you give the tech guru in your life the best gift of the year, we've curated a list of great gadget accessories that will surely make them smile. The best part: they're all under $100, so you can maybe get more than one (and even for yourself). Keep scrolling to shop our favorites.
Additional reporting by Nicole Nguyen.
6 Ways I Benefited From Turning Off My Phone For Just 1 Week
I've had a cell phone since I was 11. I know - let that sink in for a second. Post 9/11, my parents wanted to make sure my brother and I had a way to get in touch with them in case of emergencies, so for the past decade and a half, I've had a phone essentially super glued to my left hand. In essence, I've been conditioned.
This past year, I hit my threshold of feeling overwhelmed. I was so tuned into everything around me and around the world 24/7, responding to everyone within seconds, constantly available . . . that I forgot to tune into what I needed. As such, stress levels contributed to atrocious mental health, chronic illness, and a destroyed immune system.
I needed to do a hard reset, and not on my phone - on my life.
The reset started with clearing my calendar, finding a place to chill out and rest, and then digitally detoxing. Phase one: move apps like Instagram to new folders on my phone and put new apps in their former places to see how often I was mindlessly opening them. Phase two: delete social media apps temporarily. Phase three: no tech for one week. GASP! I know. Here's what went down. (Note: this also went down on a week I was not at work - truly tech-free!)
I Went to the Pasta World Championship in Italy, and It Was a Carb-Lover's Dream Come True
A lot has changed throughout my life, but one thing has remained constant: my love for pasta. I've eaten it several times a week since I was a toddler. If it's on the menu, I'm getting it. If it's my birthday, I'm picking the Italian restaurant and ordering two pasta dishes for myself. Speaking of birthdays, for my most recent one, my boyfriend gave me an "al dente" shirt from Reformation, and another friend gave me a "types of pasta" sweatshirt (oh, and she's the same one who got me a farfalle necklace on a previous occasion). They say you find out who your friends are, you know? So one morning when I read the email subject line "Pasta World Championship in Milan," you can imagine the audible gasp that left my mouth. My lifelong carb consumption led me to this exact moment. Of course, I had to go.
So what is the Pasta World Championship, exactly? It's a competition Barilla has hosted for seven years, and it's legitimately like the Super Bowl of pasta cooking. After a series of "tryouts," a total of 17 chefs made it to the final championship in Milan, ready to battle it out until one would be crowned the winner. It works the same way a tournament works - finally, a bracket I care about!
Chefs from around the world came to represent their countries and go head to head in a series of one-on-one cook-offs with only one hour on the clock. After plating their final dish, each contestant had to present their food to a table of five judges, who tasted each creation. If you're thinking this sounds like Chopped, you're exactly right. Ted Allen would've loved it.
I never imagined being in a big room in Italy with hundreds of like-minded, pasta-obsessed people. It was truly absurd in the best way possible. If you, too, care about cacio e pepe more than you care about most people, keep reading to see what it was really like.
16 Gifts For People (Seriously) Obsessed With Pizza
Pizza is a way of life. That's not an opinion - it's a fact. If you know a girl whose heart is made of gold and stomach is filled with pizza, we've found the perfect gifts for her. Keep reading to see our 16 favorite pizza-themed gifts in all of their triangular splendor.
The 12 Best Carry-On Bags to Help Your Survive the Dreaded Holiday Travel Season
Ready or not, here come the holidays! The airports and train stations are busier than ever at this time of year, with people rushing home to their families or off on some fabulous vacation. Wherever you're heading this season, be prepared with a great carry-on. If you pack properly, one bag is all you need, so make sure it's one of these chic, high-quality finds.
22 Mermaid Gifts For Aspiring Ariels
As an ode to the wave-riding girl who gave us an obsession with fins, we found tons of incredible mermaid-inspired gifts that will impress Ariel-lovers more than a dinglehopper. Check out all of these awesome gifts for your BFFs . . . or yourself.
30 Sparkly Gifts For the Glitter-Obsessed Girl
All that glitters may not be gold, but we don't really care, because sparkles are better anyway. We're not ashamed to say that we're drawn to shiny stuff like moths to a flame. There are plenty of other girls out there who would cover their bodies in glitter daily if they could, but unfortunately that's not office appropriate. Instead, we rounded up every sparkly gift we could find so that your glitter-obsessed friends can shine bright like a diamond all day every day. Check out all the products that would make Kesha and Elton John proud.
If You Need Me, You Can Find Me Cuddling With This Heated Corgi Butt Seat Cushion
What's cuter than a fluffy corgi butt? A fluffy corgi-butt-shaped seat cushion, that's what! This plush pillow hails from Smoko, the LA-based company responsible for making an array of absurdly adorable products like that set of heated s'mores slippers and those whimsical unicorn handwarmers.
Made to look just like the backside of your favorite stubby-legged pooch, Smoko's corgi butt-warming cushion comes equipped with a USB port that can be plugged in to keep your tush toasty in your frigid office, car, or home. The teeny-tiny paws and short tail are enough to make you squeal with delight. Keep reading to snag one of the cuddly butt warmers for yourself or your fellow corgi-lover.
This Christmas Brain-Teaser Is Deceptively Tricky - Can You Solve It?
I love a good brain-teaser, especially one that challenges me to locate objects hidden in a cluttered picture à la those I Spy books I used to hoard and relentlessly scour back in the day. The latest search-and-find game to circulate the internet puts a fun holiday spin on the concept, challenging viewers to spot five turkeys in a chaotic Christmas scene. Designed by the folks over at Stay in Cornwall, the brain-teaser may sound like a piece of (fruit)cake, but it actually takes most people between three and four minutes to successfully complete.
Despite the solid I Spy track record I maintained during my childhood, these sneaky birds had me stumped, as I could personally only find four before caving and looking at the solution. Can't find that fifth hidden turkey in the midst of the festive scene? Check out the solution ahead to see 'em circled in pink, and then take a stab at this emoji brain-teaser if you're really in the mood to test your brainpower.
mardi 11 décembre 2018
Maisie Williams’s Pink Eyeliner Almost Distracted Us From Her Beautiful Freckles - Almost
When it comes to beauty, Maisie Williams likes to keep it fresh. Recently, she's added to her tattoo collection, gotten bangs, and dyed her hair pink, and now she's embracing what her mama gave her: freckles.
The Game of Thrones actress posted a superzoomed selfie showing off her freckles, as well as pretty pink hair and makeup, plus an adorable faux (at least we assume it's not permanent) heart tattoo, all making for a pretty adorable makeup look. Whether the freckles are real or she's enhanced them with a little eyebrow pencil, they sure do look beautiful.
Williams isn't the only celebrity to have embraced their natural beauty and posed for Instagram this year. Meghan Markle famously bared all for her first year as an official royal, Christina Aguilera showed her natural self and freckles in all their glory, and Little Mix's Perrie Edwards opened up about her struggles with self-confidence in her beautifully freckled selfie. Real or faux, Williams definitely makes us want to put away that full coverage.
The Funniest - but Still Practical - Beauty Gifts the Internet Has to Offer
The business of beauty doesn't always have to be so serious. Amid the vast array of skin-saving moisturizers, fine line-fighting serums, and other sophisticated products understandably considered invaluable by many consumers, dorky unicorn shower caps also exist - and we wouldn't have it any other way.
If you're shopping for a friend in need of a good laugh, or a coworker with a lighthearted sense of humor, check out some of our favorite funny, creative, and delightfully quirky beauty products.
The 25 Best Sephora Mini Sets to Buy For Your Girlfriends - or Yourself
Checking out at Sephora on any given day feels like Christmas, but during the holidays, it's even harder to resist getting yourself a gift. Thank god for mini sets, though, because they allow you to get a taste of some of the best brands without going too overboard. Whether you're looking to spice up your own wintertime beauty collection or you're on the hunt for a friend or five, these gift sets have you covered.
This year, Sephora has sliced and diced products for every need into the ultimate little boxes, from detoxifying face masks to shimmering liquid eye shadows and plenty of holiday party-approved lipsticks. We're highlighting the 25 best sets ahead, with standout options from Fenty Beauty, Ole Henriksen, Becca, and more. Consider your Beauty Insider points upgraded.
Beauty Gifts That'll Make Someone Happy and Help Make the World a Better Place
The holidays can feel like a gluttonous time of year, when everything is all about gifts, food, and even more gifts. But what if you had the opportunity to buy something for someone else that also helped save the planet, change a child's life, or give back in another charitable way?
This season, you can do just that by shopping from beauty companies that donate a portion of proceeds from your purchase to great causes across the country. Keep reading to find out which brands are giving back, so you can feel good about the gift you're giving.
Lipstick Queen's Nude Lip Palette Gives You 7 - Count 'Em! - Different Shades
Gone are the days of popping up to a makeup counter and walking away with only one tube of lipstick - you need options, and that's what Lipstick Queen is here to give you. The makeup brand recently released the Nude Album Lip Palette that comes with seven shades of nude lipstick - Nude Metal, Saint Pink Nude, The Truth, The Whole Truth, Nothing but the Truth, Chess Pawn, and Nude Sinner - for anyone out there who has trouble picking just one.
Each shade is infused with vitamin E to hydrate lips and prevent dryness, and the product's packaging is adorably made to look like a vinyl record, with a cute little lipstick brush thrown in there to look like the stylus of a record player. If you're still on the hunt for the perfect gift for a loved one (or yourself) this season, you can purchase the Nude Album Lip Palette ($25) over on the Lipstick Queen website.
You Won't Have to Worry About the Ingredients in These 11 Gifts - They're All Clean
Your friend that is constantly talking about homemade oat milk also probably has a particular set of rules for the beauty products they wear. If that granola-loving, Goop-reading person needs a beauty gift (or if you are that friend) we're here to help.
We've rounded up the best clean beauty products that even your mainstream beauty-obsessed friends will love.
Check out the picks, ahead.
Winter Weight Gain Is Real - This New Study Says Lack of Sunlight Leads to Obesity
Many of us feel a little puffier in the Winter, but as it turns out, there's some unexpected science behind it. Winter weight gain might not just come from those extra Christmas cookies - it could be due to a lack of sunshine! Our bodies really do miss that Summer sun; a study came out today and showed that a little bit of sunshine is not only good for some vitamin D and a happy mood, but it may reduce fat and regulate metabolism as well.
The Jan. 10 study from the University of Alberta concluded that "lack of sufficient bodily exposure to sunlight" (read: not getting enough rays) "may contribute to long-term scWAT [subcutaneous white adipose tissue] dysfunction and the current epidemics of obesity, diabetes and cardiovascular disease."
If you just stopped and said, "Whoa, wait . . . wtf is subcutaneous white adipose tissue?" - it's fat. But not just any fat! "[scWAT] is the major fat depot in humans and is a central player in regulating whole body metabolism," the study said. And this particular type of fat - the one that needs the sun's light - plays a vital role in your metabolism. Gives a whole new meaning to "Summer body," doesn't it?
"When the sun's blue light wavelengths - the light we can see with our eye - penetrate our skin and reach the fat cells just beneath [the skin's surface], lipid droplets reduce in size and are released out of the cell. In other words, our cells don't store as much fat," Peter Light, senior author of the study and professor of pharmacology and the director of UAlberta's Alberta Diabetes Institute told ScienceDaily. "If you flip our findings around, the insufficient sunlight exposure we get eight months of the year living in a northern climate may be promoting fat storage and contribute to the typical weight gain some of us have over winter."
Yet another reason to get outside for extra daylight, yes? Just remember to use that SPF and take care of your skin, too. Peter Light warned that "this finding is only an initial observation and that pursuing exposure to sunlight is not a safe or recommended way to lose weight," according to ScienceDaily. But while studies continue to be conducted and this topic is further explored, maybe try one of those sun-simulating indoor lights.
How Doing This Every Morning Stops Me From Having Panic Attacks
I've had some trouble with gratitude. Sure, I say thank you all the time. I acknowledge people's actions. I show appreciation toward others for the things they bring to my life through words, notes, and gifts. Gratitude, though, is something different.
I've learned being grateful is acknowledging in your own soul you have been given something good. It's embracing goodness in the present moment without hesitation, fear, or worry about future implications or potential consequences. I've learned being grateful isn't easy, but for me it is a necessary practice to relieve stress and stifle panic attacks.
I constantly worry that if I get my hopes up, I'll inevitably be disappointed in myself.
I first realized I was ungrateful (though again, not unthankful) when I got a promotion at work. A moment that should have been a celebration instead caused excessive stress. A kind coworker asked me if I was excited for my new role. She knew I'd been working toward this position for years. Rather than saying "Yes, I'm thrilled," I immediately vented all of my anxieties about the promotion. I listed off the panic-inducing issues: I felt underqualified. I felt like I wasn't good enough. I was scared I might not do as well as I'd hoped. I have a chronic hormonal condition that causes fatigue, dizziness, and feelings of disassociation - what if I'm not well enough to take on the stress of this new job? What if I can't manage it, and it makes me feel worse? With my illness, I constantly worry about being a burden, and I constantly worry that if I get my hopes up I'll inevitably be disappointed in myself.
She cut me off as I continued to complain and asked if I'd even taken a moment to acknowledge all of the opportunities I had just been given. Had I realized how many people had believed in me? She asked if I had thanked the universe or myself for all the work I had done to get here. She asked if I'd thanked my body, even with its imperfections, for giving me the strength to get this promotion, regardless of what it might not be able to handle in a week, a month, or a year. Her blunt questions shocked me.
We're taught humility is a virtue, but how often in an attempt to be humble do we neglect to be grateful? I had been so worried that every good thing came with a price. I rarely personally accepted the good things I received out of the fear something else might be taken away. I thought by deflecting my excitement, I would avoid disappointment if the job didn't go perfectly. Instead, I was just being ungrateful.
The night before I started the new job, I had a panic attack. The first moments of a panic attack are filled with dread. Everyone is different, but in my case my mouth begins to go numb, my vision blurs, and my ears start to ring. I feel like I've overdosed on caffeine. My body heats like an oven from the inside out, making me dizzy, my heart beats erratically, and my limbs tremor. I started to pray, because often it does help, but in this case I couldn't get my mind in the right place. I needed to do something physical. I needed to stop the pattern. My coworker's words hit me. I needed to be grateful.
I grabbed a notebook, and I began to write a list of everything that could go wrong with this promotion . . . None of these problems involved the world ending.
I grabbed a notebook, and I began to write a list of everything that could go wrong with this promotion. I could completely fail my first project. My boss might get frustrated with me when I have to take off for medical and therapy appointments. I might end up crippling under the stress of the job and end up worse physically than when I started. What if I got fired? As I reviewed the list, I began to realize how extreme it all sounded. In my mind, these issues seemed perfectly plausible, but on paper they seemed so unlikely. Sure, I may end up having hormonal issues, but I have always gotten through my fatigue and dizziness. I have learned techniques to cope with this. I have failed before, learned from my mistakes, and produced excellent work. My last job overwhelmed me at first, and now I could do it with my eyes closed. I explained my medical issues upfront to my new boss, and he still chose me. Finally, if I got fired, I could find another job. None of these problems involved the world ending.
Next, I wrote down everything I have to be grateful for. For one thing, I had an amazing new job that aligned with my passions. It would allow me to work from home and take vacation and provide insurance for my illness. I was still healthy enough to walk, learn, and go into the office most days. My hormones may make me dizzy and fatigued some days, but not all days. I have an understanding boyfriend and wonderful friends who know about my condition, and if I can't handle this job in the long run, they won't disown me. I have value, and I am grateful for that.
As I concluded this first rocky attempt at gratitude journaling, I realized the most intense feelings had subsided. The anxiety wasn't completely gone, but I wasn't crying anymore. I wasn't on the verge of hyperventilation, and the dizziness had straightened out a bit. I could be present rather than stuck in an alternate world in my brain where all the horrible possibilities were playing out.
I continued to expand on this practice. I started gratitude journaling every morning writing down what might be a concern for the day, then countering it with all of the wonderful things happening in my life. I've now started to create themes for the day, like: "I am grateful for these accomplishments" or "I am grateful these sounds exist in the world" or "I am grateful for these humans in my life," and each list helps me remember life can be good if we take a moment to notice.
Ready to Start the Mediterranean Diet? Here's Your Meal Plan
When five Harvard Medical studies declare the Mediterranean diet the best choice for weight loss, you know they're onto something. And even if you aren't looking to shed some pounds, this way of eating can also be beneficial for heart, eye, and brain function - and it's said to help you live longer! So, consider us sold.
The best part about the Mediterranean diet is that it's much easier to transition into from your current diet compared to keto or intermittent fasting. Eating a diet heavy in low-starch vegetables, fruits, grains, olive oil, and beans and low in meat, dairy, and eggs sounds totally doable right? Plus, wine is allowed, so come on.
To help you get started, we spoke with registered dietitian Lisa Mastela, MPH, who says that each of your meals should follow this formula: half-veggies/fruit, one-fourth whole grain, and one-fourth fish, lean protein, or vegetarian protein with a small amount of healthy fat. Follow her meal plan ideas below and feel free to create unique combinations by mixing and matching categories.
Breakfast
- Steel-cut oats (whole grain and protein) with berries (fruit) and walnuts (healthy fat).
- Greek yogurt (protein) with almonds (healthy fat) and strawberries (fruit) with a side of whole wheat toast (whole grain).
- Eggs (protein) with spinach, mushrooms, onions, and tomatoes (veggies) and brown rice (whole grain).
Lunch/Dinner
- Fish (protein) with steamed broccoli (veggies) and wild rice (whole grain), drizzled with olive oil (healthy fat).
- Lentil veggie soup (protein and veggies) with a side salad of arugula, quinoa, and veggies (whole grain and veggies) tossed with olive oil and vinegar (healthy fat).
- Burrito bowl of black beans (protein and healthy fat), sweet potato, cabbage, carrots (veggies), and avocado (healthy fat) with pumpkin seeds (healthy fat) and brown rice (whole grain).
Snacks/Dessert
- Veggies or fruit
- Small amount of cheese (two to three times a week; not daily)
- Green tea
- Dark chocolate (in moderation)
As far as wine goes, you can enjoy a glass of vino but not every day. As with everything, moderation is key.
Get Ready to Run Your First 5K With This Plan
Recommit to your fitness life this year and get ready to run a 5K. We've created a six-week plan to get you up and running - literally. If you have a casual relationship with running and can run comfortably for at least 10 minutes, our plan will help you go the distance and become a bona fide runner.
Check out the plan below, print it, then start training!
Extra Credit
Here are guides to help with your nonrunning training.
We're here to support your endeavors with running tips to help you love running and improve your form, playlists to keep you motivated and on pace, and advice on nutrition and recipes to support your goals.
A Complete Beginner's Guide to Getting Started With Lifting Weights
Image Source: Unsplash / Justyn Warner
Now that you've decided to try out strength training, you probably know that the basic idea is utilizing resistance, whether that's with bands, weights, or simply your own bodyweight, in exercises that tear down your muscles so they can rebuild themselves stronger than before.
As you're thinking it, we'll say it: there's a good chance this is where that quote "Whatever doesn't kill you only makes you stronger" came from. But the good news is, it's probably not going to kill you, because we're here to help you do it right, achieve your goals, and avoid injuries.
To help us out with that, we talked to experts in the field. Shawna Cordell, a celebrity personal trainer and owner of Cordell Fitness in SoHo, Manhattan, gave us the lowdown on how to get going if you're a beginner and tipped us off to the most common mistakes to avoid. Washington, DC-based SoulCycle instructor and health and wellness advocate Victoria Brown also weighed in, along with Pittsburgh's Meggan Castellvi, who previously placed first in the United States and as runner-up in the WBFF Pro Fitness World Championships.
Here's what they said beginners need to know to set themselves up for success in strength training.
Set Goals For Yourself
Strength training can help you achieve a lot of different results, so it's important to know what your goals are before you begin, Cordell said. You should set short-term as well as long-term goals. An example of a short-term goal might be to achieve better balance, while a long-term goal might be growing your booty or the ability to lift your carry-on bag on an airplane into the overhead bin more easily by yourself.
When you first begin strength training, you can save yourself a world of hurt (literally) by taking the time to learn proper technique.
There are also different ways to approach strength training depending on whether you're trying to build additional muscle and cultivate more strength or do something more like tone up what you're already working with for a longer, leaner look. In Castellvi's experience, she's used strength training to build lean muscle, and when she does it in high-intensity intervals, it's worked for her as a form of cardiovascular training.
There's a Wide Range of Possibilities
We've all heard the rumor that if you lift heavy weights, you're going to bulk up and have big, thick muscles. If that's what you want, great, but whether you want that or not, Brown wants you to know that myth is simply not true. "We need to get rid of that stigma that heavy weights are scary things," she said. "For higher-intensity training, you want to do lower reps with those heavier weights to get that lean, toned muscle."
"Weight should be challenging," Cordell said, further explaining the intricacies of this myth. "What is 'high weight' is relative. But you don't need to be lifting a 15-pound dumbbell for 25 reps. You should be taxed at 15 reps. If you do the former, your joint structures will start to wear down."
That's not to say that 15 reps is the magic number, though. "Whether you want to do four to six, eight to 10, or 15-20 reps is really up to you. It really is a personal thing," Cordell said.
She added that if you do lift an extremely heavy weight for fewer reps, you will eventually grow a thicker muscle, while using a more moderate weight for 12-15 reps will result in a different muscle response over time.
Spend Time Learning the Proper Technique
When you first begin strength training, you can save yourself a world of hurt (literally) by taking the time to learn proper technique. It's not only a good idea, but it's actually pretty necessary, according to all three of our experts.
For example, you may not have realized before taking on strength training that there is a difference between pushing and pulling in your workouts, and both actions work your muscles differently. "The same motion can provide you with two entirely different workouts in this way," Cordell said. At the same time, not all exercises are designed to allow for both types of execution.
"You cannot push and pull when you're doing a chest press," Cordell said. "Don't pull on the way back down with your weights, but rather just resist the weight as you slowly let it come back down to your starting point."
To avoid injuries you might incur from making a mistake like this, Cordell said it's a good idea to invest in a trainer to learn basic executions. "Even if it's only for your first three strength-training sessions, it's a wise investment," she said.
You Might Have to Learn How to Breathe All Over Again
One interesting fact we learned after talking with the experts is that strength training has its own special rules when it comes to breathing. "I have clients come in all the time that are used to the kind of breathing you do in yoga classes, and I have to retrain them," Cordell said.
In strength training, the exhale is supposed to happen when you expend the energy. Going back to what we learned about proper technique, if you're doing a pull exercise, like when you're raising your forearm during a bicep curl, that's when you should be exhaling. In contrast, if you're doing a push exercise, like a push-up, you should be exhaling when you extend your arms to push your body away from whatever surface you're on.
Warm It Up and Stretch It Out
Cordell said all of her strength-training programs are designed the same way, at the most basic level, from start to finish. First, she starts her clients with a warmup and then transitions them into some type of dynamic movement, like kicking from side to side, while standing. Then, they begin their strength training and close their workout session with stretching.
Warming up, in particular, is "hugely important," she said. Typically, a warmup should take between 10-20 minutes and consist of a simple walk/run.
Another warmup option that Cordell likes is the VersaClimber, which is a multijoint movement. "It's a great motion for the body to learn, which forces you to raise your arms above your head," she said. "Especially because as we get older, those movements are less likely to happen naturally in everyday life."
On the other end of the workout, Cordell also emphasized the importance of stretching, noting that people will have more soreness if they skip this step.
Brown echoed this warning. "When we're really sore after a workout, it's because we have a buildup of lactic acid in our muscles," she said. "The way to combat that is to stretch, because that's what breaks down that lactic acid and helps to get it out of our systems, so we can feel ready to tackle our next workout without the added discomfort of pushing through unnecessary pain."
Brown likes to make her stretches do double duty as part of her warmup, as well. "Strength training is tightening things up," Cordell added. "At the end you want to get back to neutral so you want to loosen things back up."
Image Source: POPSUGAR Photography / Benjamin Stone
And Then You Have to Stick It Out
Speaking of setting long-term goals for yourself, it's important to remember that strength training is much more of a marathon than a sprint. A lot of people go into strength training expecting to see immediate results, but that's just not practical.
Don't get discouraged if you're not seeing the results you envisioned after a few weeks on your new workout regimen. It can take anywhere from six to eight weeks or even 10-12 weeks to start to see the changes you're looking for, depending on what it is you want to achieve, Cordell said.
Start With Joint Stabilization Exercises
It's important to strengthen the muscles that surround your joints before you work on building up the rest of your muscles, throughout your body. When we use the rest of our muscles to push and pull our bodies around in everyday life, pressure is exerted on our joints.
So if we're going to be using those other muscles a little more intensely while strength training, it makes sense that the muscles that stabilize our joints need to be stronger, too. When you take this step, it leads to better range of motion, fewer injuries, and stronger muscles, overall, for the reason explained above.
One of Cordell's favorite joint-stabilizing exercises is the farmer's carry, which is simply walking, one foot in front of the other, while holding heavy weights at your sides. "Each body part that you strength train can have a precursor stabilizing exercise to go with it," she said.
Full-Body Workouts Aren't Wrong
Now that you're ready to dive into your strength training, know that it's OK to isolate muscle groups and work on them on specific days if you have the time to do it that way. "When you strength train, you're really breaking down your muscle, which is why we get sore and the muscle rebuilds stronger," Brown said.
When you work out a specific muscle group on a certain day, you can increase the amount of recovery time for that muscle group between workouts, allowing for maximum rebuilding.
But full-body workouts aren't wrong. Cordell reminded us that for beginners, full-body workouts are most likely not going to be quite so intense, so less recovery time will be needed between workouts. "Three times a week is a great routine to get into," she said. "And then maybe you take Thursday and Sunday off completely and do cardio on your other off days."
Here Are a Few Basic Exercises to Get You Started
Image Source: POPSUGAR Photography / Kathryna Hancock
Any basic strength-training workout should include both bodyweight exercises and moves that incorporate weights. Weight-bearing exercises might include chest presses, shoulder presses, and bicep and triceps moves, like curls and rows. The most basic bodyweight moves include things like push-ups, pull-ups, squats, walking lunges, leg lifts, sit-ups, and crunches.
But don't only focus on strength training. "Our bodies will plateau eventually if we just continue to do the same workout over and over again, so that's one reason why it's important to cross train and essentially trick your body," Brown said. That plateau, she explained, is the result of our muscles adapting to a certain type of workout and therefore experiencing less stress when we do the same exercises over time.
Small changes to your routine can get you over a plateau hump, with some experts recommending you switch things up as often as every four to six weeks. But if you're continuously cross training by incorporating different kinds of cardiovascular exercises into your strength training, you may not need to completely overhaul your entire workout quite so often, Brown said. She also added that by incorporating cross training into your workouts early on, you're less likely to get bored with them and that will help with maintaining an overall healthy, active lifestyle in the long run.
How to Beat the Intimidation Factor
"The final thing to remember is that strength training can be intimidating to many to get into at first," Castellvi said. "When people think of strength training, they generally automatically think of a bunch of men and women lifting heavy weights in the corner at the gym, but that's not necessarily the only meaning."
Speaking of setting long-term goals for yourself, it's important to remember that strength training is much more of a marathon than a sprint.
Now you know it's also bodyweight exercises and can be done in a lot of different ways.
Intimidation can also come into play in scenarios where you're working out at a new spot and you don't necessarily know where everything is, you feel like you don't quite know what you're doing, or maybe even because you do want to be where all of those heavy weights are but the room is just extra packed with people.
Regarding crowded spaces, Cordell said to take stock of how you really feel about that kind of situation. "Going to a gym is kind of social," she said. "If that environment is intimidating, it might be the wrong one for you. Find that right fit to meet your needs."
It's kind of like dating in that you shouldn't necessarily sign up as a member at the first gym you walk into. "Feel it out," Cordell said. Beyond that, Brown wants you to remember, "If you have a body, you're an athlete, so do your best to overcome any intimidation you might feel and don't give up."
How to Lose Those Last 5 Pounds
In the beginning of a weight-loss journey, pounds melt away like ice cream on a hot Summer's day. But as you get closer to your goal, it's not unusual to hit a plateau. Here's how to keep those pounds dropping and keep the weight off for good.
Beef Up Your Workouts
If you've been steadily working out and following the same schedule, your body has probably grown accustomed to the routine. Rattle your body's chain a little and kick up the intensity of your workouts to further challenge your muscles. Work out longer or harder, increase the size weights you're lifting, do more reps of strength-training moves and vary the order, or try doing two workouts in one day.
Eat More Fiber
Since your metabolism is already working pretty efficiently, eat fibrous foods that take longer to digest so your body has to expend more energy to break them down. Fruits, veggies, whole grains, nuts, and legumes are where it's at, but focus on these foods with the highest amounts of fiber.
Munch On These Foods
Imbalances in your digestive tract have been linked to weight gain. So to restore the balance of bacteria in your gut, take a probiotic supplement or eat yogurt (if you don't eat dairy, choose yogurt made from soy milk or coconut milk that contains active cultures). Lack of calcium as well as vitamin D can also make it harder to lose weight, so be sure to eat dairy products and these calcium-rich fruits and veggies, as well as these foods high in vitamin D. Omega-3s are also vital for a healthy metabolism, so include fish, eggs, walnuts, chia seeds, and flaxseed in your diet, too.
Get Your Zzz's
Not getting adequate sleep (at least six hours) can also decrease leptin, the hormone that makes you feel satiated, while it increases ghrelin, the hunger hormone. Research shows that feeling sluggish the following day causes you to eat an average of 549 extra calories without even realizing it. Lack of sleep also slows down your metabolism, making you burn 20 percent fewer calories a day.
Cut Out the Cocktails
Boozy beverages not only offer your body empty calories, but since your body is working so hard to get rid of toxins, they also inhibit the production of glucose, which is needed for maintaining normal blood sugar levels and in turn slows down your metabolism. Not to mention, getting a little tipsy also clouds your judgment, so you're more likely to say yes to another cosmo and a slice of cheesecake to go with it. Go for water or metabolism-boosting green tea instead.
29 Gifts For the Friend Who Spends All Her Free Time in the Gym
If you have a friend who treats her gym like her second home, then you'll want to get her something that will appeal to her fitness-loving heart. We rounded up 29 of the best finds for the fitness-lover in your life, ranging from the super inexpensive to the more generous. We have the best gifts for the gym-obsessed person in your life, from stocking stuffers and functional gadgets to trendy gear.
8 Healthy New Year's Resolutions That Have Nothing to Do With Losing Weight
When it comes to setting up goals for a new year, weight loss is often the most common resolution, but in 2019, why not stop being so narrowly focused on the pounds on the scale and instead concentrate on being happy and well? Losing weight and fat certainly has its benefits, but health is not just about that - there are other factors in your life that can bring joy and lead to a healthy mental and physical state (and, yes, even unexpectedly weight loss).
This coming year, look to other healthy milestones that will help you feel strong and balanced in your life, no scale needed.
Sarah Hyland Opens Up About Her Second Kidney Transplant: "It's a Really Helpless Feeling"
Sarah Hyland calls the last year the best and worst of her life. While fans saw her on the ABC comedy Modern Family or out and about with boyfriend Wells Adams, behind the scenes, the 28-year-old actress was battling a series of health issues that left her in and out of hospitals.
In an emotional interview with Self magazine, Sarah detailed her struggle with kidney dysplasia and endometriosis. She underwent a kidney transplant back in 2012 after her father donated his kidney, but her body began to reject it in October 2016. Despite performing numerous tests to save it, Sarah was told the kidney was like a house that caught on fire - "You can't unburn a house," she said.
Sarah began dialysis three times a week for four hours per session, and in May 2017 she had a nephrectomy to remove the old kidney. During this experience, Sarah said she was "very depressed for a long time" and "contemplating suicide."
"I had gone through 26 years of always being a burden, of always having to be looked after, having to be cared for, because I've always had health issues," Sarah explained. "It's a really helpless feeling. Things like this can be really hard on a person."
"Things like this can be really hard on a person."
Sarah's younger brother, Ian, turned out to be another kidney match for her and wanted to donate. She said she felt the immense pressure of a "third chance at life" and didn't want to fail her family. Putting her fears aside, Sarah had her second transplant in September 2017 and had two additional surgeries the following Spring to treat her endometriosis and repair a hernia.
She is still mentally impacted by the effect these surgeries and struggles have had on her body, but she finds happiness in her now "stable" health and her support system.
"My name is Sarah. I have two of the most amazing dogs in the entire world. I have the best boyfriend ever who has the third most amazing dog in the entire world. I have the greatest family one could ask for. I love working. I love acting," she said. "Oh, and also, I have endometriosis. Oh, and also, I have kidney failure. Oh, and also, I'm a two-time kidney recipient. Oh, and also, I had a freakin' hernia for almost a year that went unnoticed. . . . That list doesn't stop, but that list doesn't hold me back from anything. I won't let it."
Here's When You Actually Go Into Fat-Burning Mode (It's Not When You Think)
Experts agree that high-intensity interval training (HIIT) and strength training are great for losing weight and lowering your body fat percentage. We hate to break it to you, but the process of burning fat doesn't happen instantly. To better understand the relationship between burning fat and exercise, POPSUGAR spoke to Holly Lofton, MD, director of the medical weight management program at NYU Langone Health.
In order to decrease the amount of body fat you have, Dr. Lofton explained, "We first need to burn off our glycogen (the stored form of carbohydrates)." Because "fat is a long-term storage unit of the body for energy," meaning your body is going to try to hold on to fat for as long as possible, this can be difficult to do.
"When you first start out doing an activity, your body's going to burn up any recently eaten carbohydrates," Dr. Lofton explained. For example, if you had a banana before training, your body will convert the carbohydrates in the banana first because it's the quickest form of energy. Once the energy from the banana has been used up, Dr. Lofton said your body will then burn glycogen, "your big, stored sugar molecules in your liver." After your body has burned the glycogen, Dr. Lofton said "depending on your fasted state, your nutritional state, your body will start to burn fat after that exercise period is over, so you don't directly burn fat while you're exercising."
According to Dr. Lofton, there is one exception: long-distance running. She explained that marathon runners, for example, will store a lot of glycogen and burn it in order to run for hours at a time, and eventually they'll be able to access some fat.
If you aren't a long-distance runner, your body won't be able to access your fat stores quick enough during a HIIT workout or strength session. For these styles of training, Dr. Lofton explained that post-workout is when the fat-burning magic takes place. She added that a majority of the time, the process of burning fat happens during fasted periods like sleeping and other daily activities.
To increase your post-workout fat burn, Dr. Lofton recommends doing exercises and workouts that require a greater energy expenditure and build muscle, and not consuming excess calories. If you're not sure where to begin, the following workouts and programs are a great place to start:
19 Self-Care Gifts That Give a Serious Dose of TLC (Starting at $10)
It's been a long, busy, action-packed, stressful year. And a great way to tell a loved one that you care about them during the holidays would be to give them some much-needed (and likely long overdue) self-care. Whether it's a luxurious bath soak, a reminder to take care of their muscles (for that friend who's addicted to two-a-day workouts), or some relaxing aromatherapy, there's a fabulous gift at every price point, starting at just $10.
Related: Meet the Sweaters That Only Look and Feel Expensive
7 Activewear Gifts For Women Who Love to F*cking Curse (and Squat)
While they can sometimes be dismissed as vulgar or crass, studies show that people quick to swear are actually smarter than their noncursing counterparts. So why not show the sailor in your life some love with these gifts?
Ditch the tired kitschy, inspirational picks and basic getups - we're looking at you, motivational t-shirts and standard, solid-colored leggings - and read on to find some activewear with f*cking attitude.
Strengthen Your Arms, Legs, and Core With This 45-Minute Full-Body Workout
It's not asking too much to want strong arms, toned legs, a big butt, and sexy abs. All of this is possible with weightlifting. For a while, women thought that picking up weights heavier than 10 pounds would turn them into Dwayne "The Rock" Johnson, but we busted that myth. Weightlifting isn't just great for your physical appearance (curves on top of curves); it's also great for strengthening your bones and can help improve your sleep.
Directions:
- Before getting started, be sure to go through a dynamic warmup to get your body prepared for the workout. An example of this is: butt kicks, high knees, plank saw, plank walkouts, leg swings, and glute bridges. You can also add in a light, five-minute jog.
- After the warmup, grab two sets of heavy dumbbells. One will be for the arm exercises and the other for the leg exercises. This will be different for everyone, but choose a weight that will challenge you on the last two to four reps. A good indicator that you need to lift heavier weights is if you feel like you could do more than 12 reps without feeling fatigued (shaky arms/legs).
- Take 45-60 seconds of rest in between sets and one minute of rest in between exercises.
- Once you're done with the workout, be sure to foam roll, stretch, and replenish with protein, carbohydrates, and electrolytes.
We Found 15 Gifts For People Who Love to Sleep, but Now We're About to Buy Them All For Ourselves
We spend a third of our lives sleeping, so it's vital that we get quality slumber whenever we can. Even if you yourself sleep like a log, you probably know someone who may be chronically tired or struggles with getting shut-eye. In fact, it's estimated that 68 percent of Americans struggle with sleep at least once a week. So, the next time you're shopping around for holidays and birthdays, why not skip the boxed candy and give the insomniac in your life something to help them sleep?
From lavender-vanilla lotion to weighted blankets, keep reading to see what products make great gifts for the restless in your life!
20 Gifts For the Person in Your Life Who Has Anxiety
The holiday season can be stressful for anyone. But if you suffer from anxiety, this busy time of year can really ramp up feelings of nervousness, racing thoughts, and irritability. As a reprieve from this hectic time of year, and to relieve my anxiety (which persists for me year-round), these are the 20 gifts I'm putting on my Christmas list.
If you know someone who has anxiety or just wants something to calm and relax them, then these gifts are perfect. Remember: these gifts aren't a substitute for actual medical help, if that's what someone needs. If your anxiety is interfering with your everyday life, it's best to seek help from a professional, such as a psychiatrist or licensed therapist.
For more resources on anxiety, please visit the Anxiety and Depression Association of America.
Feeling Puffy and Bloated? Try These 8 Tips From Dietitians to Lose Water Weight
Your face is puffy, you can't get your rings off your fingers, and your pants feel tight. No, you didn't gain 10 pounds of fat overnight; it's probably just water weight. Our bodies can retain water for a number of reasons, including what you ate the night before or if you're on your period.
Although you may be uncomfortable, the good news is you can combat the bloat. We tapped registered dietitians who reveal their top eight tips for losing water weight and feeling lighter and slimmer in no time. If you still feel like you're retaining water after a few days, be sure to visit your doctor.
The Voice Coaches Sang an A Capella Mashup of Their Greatest Hits, and It's Pretty Brilliant
Kelly Clarkson, Blake Shelton, Jennifer Hudson, and Adam Levine usually sit in the swivel chairs to find America's next great singer, but The Voice judges recently teamed up with The Tonight Show Starring Jimmy Fallon to show off their own vocal chops. Fallon and The Roots joined the coaches in singing a few of their greatest hits - a capella. The chosen bops included "She Will Be Loved," "Miss Independent," and "Spotlight." It's kind of brilliant how well these separate tracks blended together to create one seamless masterpiece. Watch the video above to hear the full mashup. There's no shortage of talent where these musicians are concerned.
The 17 Most Buzz-Worthy Moments of 2018 (Phew, What a Year It Was)
When we look back on everything that happened in 2018, it's hard to believe it all occurred in the same year. If it feels like the royal wedding was ages ago by now, I get it - it's hard to keep up with so! much! content! There have been TV shows to binge, box-office-record-breaking movies to celebrate, over-the-top products to try (or just laugh at), and, in the midst of all those internet trends, a crucial November election. This year was a wild one. As one of my wise coworkers put it, "Sometimes, when the going gets tough, the tough get going by floating on a unicorn in the middle of a lake with their five closest friends." Let's reflect on some of the year's biggest and buzziest moments, shall we?
- Additional reporting by Laura Marie Meyers, Kelsey Garcia, Victoria Messina, Perri Konecky, Danielle Jackson, and Karenna Meredith
Someone Compiled the Best Pranks From The Office, and Now I'm Cry-Laughing
Working at a paper supply company may sound like a drag, but the folks at Dunder Mifflin ensured it was everything but boring, thanks to the hilarious pranks they pulled on each other daily. These wacky hijinks are one of the many reasons rewatching The Office is such a damn treat, and now, you don't have to sit through all nine seasons to relive those funny moments. The NBC sitcom's official YouTube page just released a video montage of the best antics from the show, and it's 10 minutes of pure, unadulterated hilarity. It's not just a bunch of Jim Halpert's pranks on Dwight Schrute, either - there's also footage from other tricks that went down at the Scranton branch, such as . . .
- When everyone rolled the clocks forward to trick a napping Michael Scott into thinking it was 5 p.m. so they could leave early.
- When Jim and Pam made Dwight believe he was being recruited by the CIA.
- When Jim tricked Andy into asking Pam on a date by teaching him all of Pam's least favorite things (see: frisbee-based competitions, hunting, and Pig Latin).
Watch the entire compilation above to see the rest of the foolery go down. And if you're still in the mood for more amusing shenanigans, watch this hysterical video that mashes up one second from every single episode.
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