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.
jeudi 20 décembre 2018
Make the Great Outdoors Even Better With These Gifts For Outdoorsmen
Every wilderness man deserves nothing but the best when it comes to outdoor essentials. The great outdoors requires tools that are durable, strong, and ultimately fit for survival - and these finds are all that and more.
Thanks to these great gifts, the outdoorsy guy on your holiday list (you know, the one who prefers tents to hotels and adventure to Netflix) will enjoy Mother Nature more than he already does.
- Additional reporting by Laurel Niedospial
Ho-Ho-HOMG! People Are Dressing Their Dogs as Santa, and Why Didn't I Think of This?
The sky is the limit when it comes to getting your pets ready for the holidays. You can indulge the entire family and get everyone matching pajamas, you can opt for a look more regal and get the dog festive sweaters, or you can do what dog parents on Instagram are doing and dress them up as Santa. Decked out in the fundamental red hat, these 16 owners have given us the greatest gift of all: the #SantaDog.
39 Best Gifts For Introverts That Are Under $50
If shopping for the thriving introvert in your life is giving you anxiety, you've come to the right place. Understandably, it can sometimes be puzzling to try to figure out what's going on in the mind of an introvert (at least, on a larger scale).
We've rounded up 39 gifts any introvert would be internally ecstatic to unwrap. Each gift is tailored toward their naturally pensive dispositions - these are adorable items that'll help them recharge after long days of social interaction, challenge their minds in conducive ways, or simply praise them for being the awesome people that they are! These gifts will be a hit with them and easy on your bank account. See for yourself!
- Additional reporting by Hilary White
Make Your Holidays Even Brighter With These 60+ Christmas Candles - You'll Want Them All!
What's better than the smell of freshly baked cookies, crisp pine needles, and warm, roasted chestnuts? All of those combined into a Christmas candle, that's what. This holiday season, cozy up with these fun and festive candles. With rich, seasonal scents in mantel-worthy vessels, these candles make Christmas time even cozier.
This App Lets You Send Cards Starring Your Dog Because No One Wants a Holiday Card of Just You
When did we collectively decide to send out family cards during the holidays? Sure, they're cute and all, but not nearly as adorable as the thought of sending out an animated card featuring your puppers. Whether you want to put a phony mustache or antlers on them, the new app Say BARK!, brought to you by the team behind BarkBox, lets you create and share the funniest animated cards imaginable, featuring your dog.
Take their picture, play with the filters, record a message, and send it off to your contacts. See it in action below.
25 Incredible Gifts on Amazon - For $25 or Less
Shopping on a budget during the holidays can be stressful, but it doesn't have to be. We looked to Amazon because the retailer carries just about everything you could ever dream of and tons of incredible finds at affordable prices. We did the hard work and curated a list of its 25 hottest gifts that cost $25 or less. The best part: you can skip crowded store shopping because it's delivered right to your door. Take a look at our top picks.
Hands Down, These Are the 50 Coolest Stocking Stuffers of 2018
This year, don't just fill your loved one's stockings with the same old chocolates: instead, surprise them by going above and beyond with unique and useful tiny presents. We searched the internet and came up with 50 hot picks they'll be sure to love. From watches to miniature video games and a handful of fun novelty gifts, you'll be able to shop for everyone on your list. Keep scrolling to shop our favorites.
mercredi 19 décembre 2018
1 Sweet Dog Had the Best Response to Her Mom Asking Her to "Go Check" on the Baby
My little helper😩♥️ pic.twitter.com/Vi1MiFJDX2
- AllyGuerrero⚓️💋 (@AllisonJoGuerr1) December 7, 2018
Although bringing a child into the world is one of the hardest things a woman will experience, new mom Ally Guerrero has an extra set of paws to help her out from time to time. In a sweet video she shared on Twitter, Ally asks her pup to go into her daughter Maggie's bedroom to check on her while she naps. Despite clearly not wanting to rise from her cozy bed at first, the pup does a quick stretch before walking down the hall. To confirm that her trusty doggo actually peeked in on the baby, Ally consulted her baby monitor to be sure. So far, the video has racked up a massive 3.2 million views and 267,000 likes on Twitter, and we can't say we're surprised.
Enough With Your Elf: This Woman Puts Her Dog on the Shelf, and She Deserves a Gold Medal
Just when you thought you'd seen it all with respect to the very demanding (but rewarding?) annual Elf on the Shelf tradition, a creative southeast Missouri woman upped the ante. Dog owner Linda Kush has ditched the elves entirely and instead, been dressing up her sweet Vizsla and Weimaraner in the decorative costumes. She posts fairly regularly on Instagram, and the images are too darn adorable. This is one habit we definitely want to copy.
50 Genius Gifts For Men on Amazon - Under $50
Treating the guy in your life to the perfect present isn't always easy, especially if you're shopping on a budget. This year, you don't have to worry, because we turned to Amazon and curated a list of the 50 best gifts for him that you can find for under $50. From hilarious socks to wine-themed picks and even a toilet night light (because who doesn't need that?), all our picks are so affordable, maybe you can get him two things. Keep reading to shop our favorite finds.
Squeeze in One of These Quick Morning Workouts Before the Holiday Madness Starts
Want to fit a morning sweat sesh in before the madness of your holiday to-do list takes over all your free time? Celebrate the season with some stress-relieving self-care in the form of sweat with these superquick morning workouts. From yoga to strength training, we've got you covered.
I Replaced My Morning Coffee With a Ginger Shot Years Ago, and It Seriously Changed My Life
To say I was a kid who loved coffee would be an understatement. I was obsessed with it. During the summers I ordered Frappuccinos with loads of whipped cream on top. In the wintertime, it was Dunkaccinos from Dunkin Donuts, the hot chocolate-coffee hybrid that tasted like it was straight out of a dream. When other tweens were drinking soda and chocolate milk during lunchtime, I somehow managed to get my hands on the chilled "to-go" beverages from Starbucks - you know the ones that came in the glass bottle? Yes, I was hooked.
However, all of this changed during college. It was just around the time that I graduated from Mocha Frappuccino to Caramel Macchiato with soy milk that I started feeling coffee's negative effects. The caffeine made me jittery, anxious, and unfocused - symptoms that only intensified if I drank it on an empty stomach. I knew I needed to make a change and quick.
One day while walking around Whole Foods in a cranky, caffeinated haze, I came across a glass case full of ginger shots. I decided on a whim that this is what I would replace my coffee with, and I've never looked back. Here are all the ways it improved my health and my life.
The Best Goal-Setting Journals to Crush Your 2019 Resolutions
Trying to tackle your goals without a plan is like trying to make a margarita without tequila - you won't get the results you want. OK, so that's not exactly how the motivational phrase goes, but if you want to set and accomplish goals for yourself, you have to be strategic about it.
One of the best ways to turn your dreams into a reality is actually writing out what you hope to achieve. By setting your intentions and outlining ways to attain your goals, you are that much more likely to see them through. If you need some guidance or just want some pretty paper to write on, here are 11 goal-setting journals to help you get sh*t done in 2019.
4 Major Things That Happened When I Did a Jillian Michaels Ab Workout Every Day For 1 Week
Jillian Michaels is one of those timeless celebrity trainers who is always a reliable source for health and fitness tips. Her new app, My Fitness by Jillian Michaels, promises to help you feel your best, eat healthy, and slim down. Having always been a Jillian superfan, I just had to give it a shot.
I've always envied Jillian for her chiseled abs. As someone who has never had a visibly chiseled core, I was curious to see what would happen if I did a Jillian Michaels ab workout every single day for a week. Would I see much of a difference? I went all in to find out. I did an ab workout from Jillian's app each day, and this is what happened.
My Abs Were Really Sore the First Couple of Days
I couldn't believe how sore I was when I woke up on the morning after my first ab session. It was only a 7-minute core workout, but it totally kicked my ass. Jillian had me moving from squirm crunches (which really target the obliques) to double leg lifts to mountain climbers, and I hardly had any time to complain about how hard it was. I generally don't do any isolated core exercises (I get my ab work from doing compound exercises and Animal Flow), so I wasn't surprised to find out how sore I was during the first half of the week. Plus, there's no denying that Jillian's workouts are effective as can be.
I Only Saw a Slight Change in the Mirror
I'll preface this by saying, I know you can't expect to see major changes in the body from doing anything for only a week. When I looked in the mirror, I could see a little more ab definition, which you might be able to see in the above picture, but that was about it. From the side, I could tell that my abs were a bit flatter than before I started Jillian's program, but I couldn't be sure it was enough of a difference for others to notice. It made me curious of what would happen if I continued doing these ab workouts for two, or even three weeks. I have a feeling my abs would show a pretty tremendous difference if I stuck with it.
I Felt Stronger Lifting Weights
Jillian has all sorts of different ab workouts on her app, including 25-minute HIIT cardio sessions that target your core big time. The more time I invested into my abs throughout the week, the more of a positive change I felt in my strength-training workouts. My core felt stronger in deadlifts, squats, and even shoulder presses. It made me feel empowered to go a tad heavier with one of my weightlifting sessions. This inspired me to continue regularly with ab sessions even after the week was over, because it was paying off in the gym.
I Even Felt More Confident Outside of the Gym
Call it the placebo effect, but I suddenly felt like my abs were ready to peek out in a crop top. I've never been one to wear anything that shows my midriff, and it's not because I don't like the look of it. It all comes to feeling insecure about my midsection. But after a week of planks, reverse crunches, and burpees, I felt ready to show off my hard work. I rocked a brand new crop top to an event that weekend - and felt pretty damn good in it.
This Trainer Is Known For Transforming Butts - Here's the Exact Workout He Uses
If you want a bigger butt and haven't had any results from your current workout routine, don't worry. ISSA-certified personal trainer Ryan Read has helped numerous women become stronger and transform their butts with his popular booty workouts. Get started on your booty transformation today with this tried-and-true workout.
The Workout
This workout is split up into three different rounds. Be sure to complete the designated sets and reps for each exercise before proceeding to the next round. In order to get the most out of your workout, be sure to warm up before and cool down afterward.
Save Countless Hours (and Still Lose Weight!) With These Low-Carb Sheet Pan Recipes
You may never have the time or energy to wield several pots and pans like a contestant on Top Chef - but that doesn't mean you can't pull together a healthy meal any night of the week. If you're unfamiliar, you'll want to get to know the sheet pan recipe: these one-dish wonders require minimal ingredients and prep time, without sacrificing on flavor or nutrients. And the ones here are low-carb. So, whatever your goals - whether to lose weight, or honestly, just get dinner on the table before your kids melt down - grab a pan and watch your oven do the work.
How Black Panther Star Danai Gurira Stays Healthy During the Holidays
On screen, Black Panther star Danai Gurira is the general of the Dora Milaje, the fierce, special forces female warriors of Wakanda. Danai's on-camera strength comes from her real-life regimented workout routine, and you're going to want to take notes for this holiday season.
"For me, personally, I work out to relieve stress, focus, and stay in shape. It's something that I have to do several times a week," the Reebok brand partner said. With a busy schedule, it's can be hard to fit in a workout, but Danai said she has to make herself a priority.
If you feel like you're the only one who struggles with sticking to a routine during the holidays, you're not alone. Danai explained that it can be hard to stay focused on her routines, but she reminds herself that "It's about overall well-being." If she has a trip, Danai said she'll travel with equipment. Fun fact: when she was training for Black Panther, she brought her wooden spear to Mexico and trained on the beach. You may not be training for an action film, but you can still pack small equipment like a TRX and resistance bands for your workouts.
To keep your workouts from feeling like a chore, Danai said, "Figure out how to prioritize it and make it fun by maybe involving a family member or a friend."
10 Deadlift Variations That Work Every Part of Your Body
Deadlifts are easily one of the best moves out there. In one fell swoop, a deadlift works your butt, core, legs, back, and upper body - truly the definition of a total-body move. But besides making it look like you had a booty lift, it's also the ultimate in functional fitness, making the move hugely popular amongst trainers and physical therapists. In short, if you aren't already doing deadlifts, you need to start! Whether this is your first deadlift - or your 500th! - here are seven variations that will push you even further and prevent deadlift boredom.
These Ugly Christmas Sweatshirts Will Make You the Most Popular Person at Your Gym
You don't have to wait for a party invitation to throw on your ugly Christmas sweater, because these funny options are made for your workout. These nine ugly holiday sweatshirts are all fitness-themed. Get ready to be the most popular person at your gym.
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.
16 Plant-Based Bowls That Prove Going Veggie Doesn't Have to Be Boring
You know a plant-based diet is healthy, but if you've ever worried that it could grow boring - or learned that lesson the hard way months into a new eating plan when realizing you've ordered the same salad at lunch for days - we've got you covered. The plant-filled bowls here are delicious and relatively simple to throw together when you prep ingredients ahead of time. Whether you're vegetarian, vegan, or simply going plant-based for its health benefits, there's something on this list you'll like, from deliciously marinated chickpea tempeh to roasted potatoes served with a hummus-stuffed avocado (yum).
All These Tasty Trader Joe's Peppermint Foods Are Vegan So You Can Celebrate the Season
If pumpkin space is the flavor of Fall, then peppermint definitely embodies the taste of the holiday season. Is there anything more quintessentially Winter than candy canes or peppermint mochas? Luckily, Trader Joe's knows this, and unveiled its best seasonal peppermint foods just in time for the holidays.
And if you're vegan, you don't need to miss out on all the fun. These peppermint foods are tasty and free of animal products. Be mindful: just because they are vegan doesn't mean they are necessarily healthy. But if you want to enjoy the delicious taste of peppermint, especially chocolate and peppermint together, then check out our top picks.
The 4 Important Things to Know About Your Metabolism If You Want to Change Your Body
Chances are you've heard the word metabolism come up in conversations around health and fitness; heck, you've probably even used it yourself. But what does it really mean? We're not trying to get all deep on you, but when it comes to your health, understanding how your body works is important. In order to provide you with an accurate definition of what metabolism is, how it works, and if you can actually boost it or not, POPSUGAR spoke with Avigdor Arad, PhD, RDN, CDE, director of the Mount Sinai Physiolab.
What Is Metabolism?
Metabolism has been getting a lot of buzz lately, but it's important to actually understand what it is. In short: "Metabolism relates to the ability to produce energy from fat, from sugar, from protein, and also to store energy," Dr. Arad told POPSUGAR. And when you hear people talking about their metabolic rate, they're talking about the number of calories they burn in a unit of time, he said.
How Your Metabolism Works
Now that we've cleared up what your metabolism is, it's important to know how it works. In its most simplistic form, metabolism is the process of your body "taking stored energy that is in food and liquid and transforming it to usable energy or stored energy in the body," Dr. Arad said. This means that every time you eat something - a slice of pizza, a smoothie, your favorite snack - your body turns that food and liquid into energy, and then that energy will either be used right away or stored.
If your body uses the energy in the short-term, it's turned into sugar and phosphocreatine - the energy that allows ATP (the immediate source of energy for exercise) to resynthesize - and is used as an immediate source of energy. If it isn't used immediately, it becomes stored for the long-term in the form of fat, Dr. Arad explained.
What It Actually Means to Have a Fast or Slow Metabolism
Another important thing you should know about metabolism is the rate at which the body produces energy from fat, sugar, and protein will vary from person to person. "Usually, when people are talking about metabolism, they're talking about how well they produce energy. The more energy you produce, the higher (or faster) your metabolism, and the less energy you produce, the slower your metabolism is," he said.
To determine whether you have a fast or slow metabolism, you should consider getting a resting metabolic test (typically $250, but rates will vary) via specialized clinics such as Fitnescity.
How to Boost Your Metabolism
We've got the basics of metabolism covered, and now it's time to answer the million-dollar question: can you boost your metabolism? Yes, it's actually possible to boost your metabolism, but adding hot sauce to everything won't work. According to Dr. Arad, you can boost your metabolism by eating more healthy fats and protein, consuming less sugar, and incorporating more strength training into your workout routine (here's a four-week beginner's plan).
If You're Just Starting to Work Out, These Apps Will Jump-Start Your Fitness Journey
If you can't walk up a flight of stairs without getting winded and just thinking about running a mile is enough to leave you feeling exhausted, then it might be time to start (or get back into) a fitness plan. Whether you've taken an extended break from any type of physical activity (no shame!) or are a true beginner looking to embark on a fitness journey, taking the first step is the hardest part.
Instead of signing up for a gym membership (do you know how crowded that place gets in January?) or paying for pricey boutique fitness classes ($20 to $40 a pop), get a head start on your fitness journey with these apps. For prices ranging from totally free to a yearly subscription, you can work out in the comfort of your own home under the guidance of trainers and trainer-approved fitness plans. Mix up your workouts, track your progress, get your sweat on with these 11 apps for beginners.
With These New Sneakers, You're Already on Your Way to Conquering Those Resolutions
Any fitness fanatic knows that finding the right sneakers is key to a great workout. When you're hitting the gym, you need a pair that performs, keeps your feet secure, and makes you feel like you can conquer anything. Plus, the fact that they'll go with pretty much anything in your closet doesn't hurt either. Whether you're lifting weights or going through HIIT circuts, you need a great pair of training shoes to take your New Years Resolutions long past Week One. Just keep reading to shop our top picks for 2019.
Sophie Dropped 35 Pounds in Less Than 1 Year Following This Popular Fitness Program
Gaining weight happens for a lot of different reasons. Take Sophie Austin, who got comfortable in a new relationship and ended up gaining over 40 pounds in less than two years. Despite the fact that she was still going to the gym, something was not working.
"In January 2017, I decided enough was enough and it was time to start training for me again, to stop just copying [my boyfriend] and to take control of my workouts and eating," she told POPSUGAR. Since she'd had success with the BBG program in the past, she started that up again. "I followed it strictly for 12 weeks and lost the majority of my weight. I was 12 stone 1 [169 pounds] when I started my journey and I'm now sitting at around 9 stone 9 [135 pounds]." Gone were the days of copying her boyfriend's strength-training-only workouts and matching his meals to a T.
Along with BBG, Sophie also followed a high-protein, low-carb diet. She was also "drinking so much water to keep herself hydrated." After losing her initial weight in April of this year, Sophie focused on building muscle. "I have increased carbs to every meal and enjoy a balanced lifestyle. I eat around six times a day, all balanced meals of carbs, proteins, and fat."
Here's a typical day of food for Sophie:
Breakfast: oatmeal with blueberries
11 a.m.: chicken, rice, and a vegetable
Noon: (before the gym) protein shake with an apple and a tablespoon of peanut butter
3 p.m.: (post-workout) steak, sweet potato, and another vegetable
Dinner: salmon with spinach and tomatoes, or a chicken salad; she tries to avoid carbs with dinner
Before bed: bowl of Coco Pops or Greek yogurt with cinnamon and a 38-calorie Cadbury's Fudge Hot Chocolate
As for her workouts, Sophie shares, "I now train different body parts each day. Monday is leg day, Tuesday back, Wednesday legs again, Thursday arms and shoulders, and Friday chest and bum. I like to add a couple of booty exercises each day, though, as I really want to build this area!"
For anyone else starting out on a fitness journey, Sophie has a little advice. "Nothing comes easy. You have to be committed and dedicated. If you stick to it and believe in yourself, you will see the results you want." She committed - and look at her results. If she can do it, so can you!
Farm Linked to Romaine E. Coli Outbreak Recalls Produce "Out of Abundance of Caution"
Be still, our cauliflower-loving hearts. After romaine lettuce was recalled earlier this year when it was revealed that it could be contaminated with E. coli, the California farm linked to the E. coli outbreak has also recalled cauliflower, red leaf lettuce, and green leaf lettuce "out of an abundance of caution."
Adam Bros. Farming Inc. recalled the produce that was harvested on Nov. 27 through Nov. 30 because it "may be contaminated" with E. coli. Although none of this food tested positive for E. coli, Adam Bros. issued the voluntary recall with the U.S. Food and Drug Administration.
In a press release issued on Dec. 13, Adam Bros. Farming wrote that it's asking product not to be eaten, sold, or transferred and asked customers to notify the downline chain of custody to ensure a full recall. The cauliflower was distributed to wholesalers in 10 states: Arizona, California, Illinois, Louisiana, Maryland, North Carolina, New Jersey, New York, Ohio, and Pennsylvania. Red and green leaf lettuce was distributed to wholesalers in California, Colorado, Oregon, Texas, Pennsylvania, Washington, and Canada, and red leaf lettuce only was distributed to a wholesaler in Minnesota.
Although no illnesses have been reported, the farm discovered sediment in a reservoir that tested positive for E. coli near where the produce is grown, according to ABC 15 Arizona.
You may not need to give up your beloved cauliflower altogether. Just be sure to check your label: Adam Bros. listed all the affected tag numbers here.
No Need to Stand! This Arms and Abs Dumbbell Workout Is All on the Floor
While we are fans of full-body workouts, sometimes you just don't want to stand and lift. We get it. We've created a simple arms and abs workout that can be done on the floor for those days when being upright is just too, too much. And all you need is set of dumbbells, between five and 10 pounds, and a comfy space on the floor.
No-Standing Arm Workout
Equipment needed: medium-weight dumbbells
Directions: Warm up with shoulder circles, seated scarecrow, and a 30-second plank. Then perform this six-exercise circuit three times, resting for one minute between circuits. Cool down with a spinal twist and a hip-flexor stretch.
Want to Get Fit in 2018? This Trainer Lays Out the Perfect Beginner Plan
During this time of year, there is no shortage of tips and advice for getting fit and healthy. Although we're indulging in all the goodness that comes with the holidays (hello, eggnog and pumpkin pie), we can't help but think about the New Year's resolutions that are just around the corner.
The mistake that many people make with their resolutions, though, is that they don't give themselves specific ways to actually achieve these goals. But if you're looking to get fit and feel strong next year, you're in luck. Ridge Davis, personal trainer in West Hollywood, CA, has designed a plan for you to shape up and feel amazing in the gym, no matter what your fitness level may be!
Follow these four instructions from Ridge, and you'll be crushing your goals in no time.
Aim to Do Your Workouts Before 8 a.m.
"I highly suggest my clients perform their workouts and/or cardio before 8 a.m. if possible," Ridge told POPSUGAR. "Doing it first thing in the morning subconsciously makes one's health a priority and builds a habit toward a healthier lifestyle."
"I highly suggest my clients perform their workouts and/or cardio before 8 a.m. if possible."
If you're going to make one New Year's resolutions this year, Ridge strongly recommends committing to waking up 30 minutes earlier every day. This gives you the chance to accomplish so much more, from drinking a tall glass of water to squeezing in a workout before you head to work.
Working out in the morning also causes your metabolism to spike, so your body "has more time available in the day to burn fat," according to Ridge. All the endorphins you generate from sweating it out "give you great energy to start the day" as well. If you lock in this habit early on, you'll see your fitness level increase on a daily basis.
Do Less Cardio, Lift More Weights
Step off the treadmill and get going in the weight room if you want to build lean muscle and see your strength skyrocket. Ridge says he works on "moderately heavy weight with short rest periods" with his female clients who want to get lean and fit.
"The focus is to properly build your glutes and hamstrings, as this will enhance your shape on a physiological level and keep you burning fat on a metabolic level," he said. Although we like the idea of how booty gains look on our figures, it's about so much more than how voluptuous your butt gets. Your glutes are the biggest and strongest muscles in the body, so if you train them properly with weightlifting, you'll maximize your fat-burning abilities and get fitter much faster.
Incorporate These 7 Different Movement Patterns
According to Ridge, beginners "have a tendency to overtrain by working out every day with little to no rest."
"Many beginners have a tendency to exclusively use machines when working out because they feel it is safe and easy," Ridge said. "My biggest suggestion for beginners is to engage with all of their body's movement patterns and explore more free-weight and bodyweight movement exercises."
These are the seven movement patterns Ridge highly recommends working on:
- Vertical Push: dumbbell shoulder press
- Horizontal Push: push-ups and chest press
- Vertical Pulls: pull-ups
- Horizontal Pulls: seated cable row
- Squat: bodyweight squat or weighted
- Hinge: glute bridge and hip thrusts
- Core: planks and side planks
Ridge says you should perform each movement pattern for 12-15 reps for three sets. You don't have to do all of these every time you strength train; feel free to break them up into separate sessions, maybe doing the lower-body moves one day and the upper-body moves another day.
Don't Work Out Every Single Day
"A typical workout frequency for my beginner clients is three 45-minute sessions per week and one hour of cardio on the weekend."
According to Ridge, beginners "have a tendency to overtrain by working out everyday with little to no rest." As good as their intention may be, their bodies simply aren't ready for this many workouts in a row. The result? "This mismanagement of rest can lead to getting sick or injured, and this will you put you out of the gym even longer than just putting in that one day of resting!"
"A typical workout frequency for my beginner clients is three 45-minute sessions per week and one hour of cardio on the weekend," Ridge explained. "Rest is just as important, so I suggest having one day rest between workouts." Here's what a typical week of workouts should look like:
- Monday: Train
- Tuesday: Rest
- Wednesday: Train
- Thursday: Rest
- Friday: Train
- Saturday: Cardio
- Sunday: Rest
Above all else, make sure you're giving your body enough rest, plenty of sleep, and a whole lot of good food. You can't expect to improve your fitness level if you aren't taking care of yourself on a holistic level. Try to have fun with it and enjoy the process!
20 Incredible Fitness Gifts You'll Never Guess Cost Less Than $10
If there's a workout enthusiast in your life, you're in luck because holiday shopping just got a whole lot easier. Fortunately, the gift of fitness doesn't need to cost you a fortune. From products for the dedicated boot camper to the weekend warrior, we found 20 gifts that are sure to come in handy. And the best part is that they're all under $10, too! With the price so low, you'll have to be careful or you might end up wanting some for yourself.
- Additional reporting by Rebecca Brown and Jenny Sugar
I'm a Trainer, and This Total-Body Workout Will Help You Build Muscle and Improve Endurance
As much as I like structure and having a plan when I go to the gym, sometimes I just freestyle my workout. That's exactly how this workout was born. I knew I wanted a strength element, but I didn't want to do typical lifts. Instead, I came up with three moves that would work my entire body and fatigue my muscles. The moves alone are simple, but the intensity and addition of minimal rest make this workout mentally and physically challenging.
How to Do the Three-Move Circuit
Before getting started be sure to warm up. Here's the warmup I like to do. Take little to no rest in between each exercise and two to three minutes of rest in between each set. Complete four sets; this can be modified if necessary.
- Burpee, squat, and press: 10 reps
- Assault bike: 20 calories
- Ball slam: 10 reps
Be sure to watch the video above to see how to perform each move.
11 Genius Fitness Gifts on Amazon - All Under $40
Fitness-related gifts don't have to cost a fortune - we have the examples to prove it. If you're on the hunt for some awe-inducing items, we found excellent options on Amazon. The massive online retailer offers a variety of gifts for active people. Whether you need new workout clothes, exercise gear, or sneakers, we've got you covered. Take a look at these brilliant must haves, all under $40.
The Coolest Hair Color Trends You’ll See Everywhere in 2019, According to the Pros
Not to sound like a Christmas Eve TV special nobody is watching because it's on Lifetime, but the future - as in, 2019 - is looking merry and bright, especially when it comes to hair color trends. Where 2018 was all about swirls of rainbow and every coffee-inspired hair hue you could possibly imagine, the color forecast for the new year is looking like the polar opposite: either blindingly blond and so dark it's on the edge of goth, or so natural-looking, you'll barely notice you did a thing.
"For the adventurous people, this next year is going to be about bolder colors that stand out and draw attention," said NYC colorist Stephanie Brown. "Then again, low-maintenance hair color isn't going anywhere fast. It's easy to keep up with and really pretty."
We're talking inky black dye versus copper highlights - plus a few iterations in between - and to help guide you through the cloud of hydrogen peroxide and bleach, we asked three colorists to break down which trends are worth trying in 2019. As the infomercials say: new year, new you, right?
Khloé Kardashian Has a Beauty Tip on How to Look Glowy, and It’s Pretty Damn Good
Khloé Kardashian's hyperglowy, smooth complexion takes work.
During a recent interview for her new Becca BFF collection, we asked the TV star for her best beauty tip and we got served some realness. "My best beauty tip is not in regards to makeup," Kardashian said to POPSUGAR. "Mine has always been moisturize, moisturize, moisturize - but never forget the neck because your neck tells your age, honey."
Her routine consists of a ton of oils on every part of her body. "I am a f*ckin' slip and slide at night," Kardashian said. "I put [on] vitamin E oil or Bio-Oil or any type of oil I love. I put it on from my forehead, all the way down, and even in between my breasts. I will do it at night, that's just what I do everywhere, and I love it. I don't think my boyfriend [Tristan Thompson] loves it, because I look crazy."
Now excuse us as we slather ourselves in body oil.
This $10 Eye Shadow Palette Has So Many Colors, You'll Want to Wear Them All at Once
My guiltiest pleasure has long been bright, colorful eye shadow palettes from the drugstore. My vanity drawer is packed with them because each one is fun to experiment with, but the low price point means that if I decide not to use it frequently, I haven't wasted any money. That being said, the shadows in the Profusion Metallics Eyeshadow Palette ($10) are well worth the price you pay for the 24-shade collection. Each color is creamy, pigmented, and unbelievably shimmery. These are the type of hues you just want to swatch all over your arms until there's no flesh left to see.
While there are plenty of bold shades in the palette, like hot pink, turquoise, and jade green, the entire first row of the collection is packed with neutrals like bronze, brown, and gold that can easily be incorporated into your everyday makeup. Check out the lust-worthy swatches ahead.
22 of the Best Beauty Gifts You Can Get This Season, All Under $50
When the holidays roll around, the only thing we really want are beauty gifts. Because even though our medicine cabinet is overflowing with products, we can always use more pretty lipsticks and potent skincare. Nordstrom has always been a gold mine for beauty lovers, but right now, they've got some seriously lustworthy gifts, just in time for the holidays! And the best part is, these picks are all under $50!
5 Beauty Products to Wear on NYE That Will Last Well Past Midnight
This New Years Eve, make sure your makeup will last you the entire party and then some with a selection of products that can keep up with your celebrations. Whether you're making out at midnight or dancing until dawn, these smudge-proof, long-lasting products will stick around until you decide to take them off. We've picked the best heavy-duty makeup so you can ensure you look gorgeous in each and every photo late into the night, even if you can't remember taking them.
Milk Makeup’s New Mask Is So Mess Free, No One Even Noticed I Used It at Work
This wasn't the craziest thing I've done in public - I've taken makeup selfies in the Chipotle bathroom, after all - but I decided to test out Milk Makeup's new Matcha Detoxifying Face Mask ($24) in the office to truly test its on-the-go practicality.
The brand promised that this tube is perfect when you "gotta be somewhere in a flash" and I was eager to test out the claim. I hoped it would be portable and easy to use anywhere, which is why I decided to uncap it in the middle of my workplace and swipe it across my face. My first impression of it was how smooth and soft the clay was and how cleanly it applied straight from the tube. There were zero clay-covered fingers or mask-smeared office tools - just my bright green face.
In the 10 minutes I had the mask on, not once was I approached about how my face looked. I washed it off, and pat my face dry with one of the bathroom's paper towels. My skin was left super soft and smooth (though I did need a little moisturizer to loosen up some of my dryer patches).
It's perfect for discreet masking, and left no evidence of my Shrek-like masking sesh.
I've Tried Countless Eyebrow Products, and This 1 Is the Best
I've long suffered from thin, wimpy brows with no discernible shape. They're so thin that I only got them shaped once as a teenager, and then never saw the point in getting them done again. After trying everything, including pencils, fiber gels, and chunky crayons, to pump them up, I finally settled on one game-changing product: the Anastasia Beverly Hills Dip Brow Pomade ($18).
The product is so pigmented that after dipping my brush into the jar, I usually wipe some off in the cap to make sure I don't paint on one solid block of brow. I use an angled brush and a light hand to outline my brow shape and fill in with small hair-like strokes. I get compliments on my brows all the time, and many people have no idea how thin my brows really are because the product looks so natural. Unlike many other brow products I've used, it doesn't budge or melt off throughout the day and stays on until I remove it. It's so popular that it's received a seal from the Sephora Online Community for its positive reviews.
Although I keep trying new products, nothing has beat this one yet.
Related: We Tried Every Fenty Beauty Product and Here Are Our Favorites
8 Steps to Add to Your Skincare Routine in 2019
While you've probably got the "remove your makeup, wash your face, moisturize, repeat," down already, make 2019 the year you take your skincare routine to the next level. There might be a few steps you're missing that will bring your complexion to new levels of clear and glowy, and it's totally worth the few extra minutes in front of your bathroom mirror. Plus, when you take care of your skin, you're also practicing self-care that can help you feel your best.
The Unique Trick to Getting Lady Gaga's Futuristic Metallic Winged Liner
Lady Gaga always keeps us guessing. Whether it's announcing a residency in Vegas - aptly named Enigma - or showing off her acting chops in a little film people have been raving about - A Star Is Born, maybe you've heard of it? - she's not one to keep people feeling like they know what's next for her. That's why her legions of fans adore her. (Myself included - little Monsters unite.)
On the beauty front, we at POPSUGAR love covering Gaga for this reason as well. From hair bows to smeared face paint and makeup-free to sequined appliqués, we love learning everything about the art she decides to cover her face and body with. Most notably, her longtime makeup artist, Sarah Tanno, who is the global artistry ambassador for Marc Jacobs Beauty, has been the one tasked with creating and ideating these looks with the Haus of Gaga team. Tanno is quick to explain that everything is for Gaga; as an artist, it isn't about her, it's about working with her hairstylist and wardrobe stylist to create a look, that, of course, is helmed by Gaga.
When asked about her favorite look to create with Gaga, Tanno said many have been special to her, but the most memorable was from her Super Bowl performance in 2017. "It was epic. It was such an important moment in (Gaga's) career, so I knew I had to create something that was really timeless, something that she could look back on 20 years from now and love it as much as she did that day," said Tanno. If you recall, that look incorporated those aforementioned sequined appliqués, which resulted in a masked look. "It was really paying homage to everything she had done in her career at that point and not doing anything that was unrecognizable, that was really, truly Gaga, and then elevating it from there," she said.
This helps paint the picture of what "classic" means for Haus of Gaga. Sequined masks are more avant garde than, say, a chignon and a cat eye - but hello, we're talking about Lady Gaga here. This philosophy ties into the look Tanno recreated for us: the silver, foiled wing and red lip from the LA A Star Is Born premiere. For the Los Angeles debut of the movie, it was all about creating a "futuristic, old-Hollywood vibe," hence the decision to go with a silver wing instead of black.
"People think there are so many rules in beauty, but there really [aren't]," said Tanno. "I'm not doing it for anybody. I'm not doing it for 'beauty people' to love it. I'm just doing it because it makes me happy and I think it's awesome."
For this look, there's a trick. It's not one, not two, but four eye products - and a nail product - that create that dazzling effect on Gaga's lids. Tanno starts by creating a base on the lid with Marc Jacobs Beauty Under(cover) Perfecting Coconut Primer ($26). Then, using the brand's Highliner Gel Eye Crayon in N(ice) ($25), she sketches out a wing. "It has actual glitter particles in it," said Tanno, meaning you don't necessarily have to fuss with loose glitter to achieve a similar look. (Praise be.) "They also blend really nicely, so you can use it as an eye shadow, too," she said.
"People think there are so many rules in beauty, but there really aren't," said Tanno. "I'm not doing it for anybody. I'm not doing it for 'beauty people' to love it. I'm just doing it because it makes me happy and I think it's awesome."
Gaga has a lot of lid space. If you have more of a hooded lid, Tanno recommends overaccentuating the eyeliner higher on the lid so that you can see it.
To emphasize the metallic look, Tanno selects the Eye-conic Longwear Eye Shadow Palette in Smartorial ($49) and uses the shade In Doubt, a true silver. Wetting an angled liner brush, she applies In Doubt over the line she created with the Highliner Crayon.
To finish off the eye, she uses the See-quins Glam Glitter Eye Shadow in Flashlight ($28) (an icy opal) all over the lid by taking her finger, patting it into the pot, dabbing it on the eye, and blending it out with a brush.
She brought the rest of the look together using a hint of blush and, of course, mascara, then tied everything up with Le Marc Lip Creme Lipstick in Oh Miley ($30). Tanno said its that "perfect red that looks good on very skin tone."
Two things to note from this tutorial: Tanno didn't include foil on the lid, which she did use on Gaga for the red carpet. That's because our model (read: yours truly) has a hooded lid and not as much lid space to work with. For Gaga, she took a piece of nail foil, cut it up, and then applied the piece to the center of the lid to reflect the "liquid metal of the dress," as Tanno put it. And for the lips, she didn't use a gloss on Gaga, but she applied the limited-edition Enamored Hi-Shine Lip Lacquer in Shine a Light as a glaze on top.
The Absolute Best Bath Sets Hitting Shelves This Holiday Season
Gifting to a beauty-lover is no easy feat, because they're likely already stocked up on all their favorite necessities. But not to worry, because this year you can give them a bath gift set that's prepacked with lush body products they'll be excited to try. From brands like Kiehl's to Philosophy and Clarins, we curated a list of this season's hottest releases, so all you have to do is shop. Beware, you might end up wanting a few for yourself.
Related: The Holiday Beauty Buys You'd Want to Find in Your Own Stocking
Sandra Bullock Might Be the Only Person Who Could Convince Me to Try Bright Red Blush
Pulling off red-on-red-on-red isn't an easy feat, unless, of course, you're Sandra Bullock.
For last night's screening of her new Netflix thriller Bird Box, Bullock stepped out in glowing monochromatic makeup that matched her fiery gown. Her bright, orange-red lip upped the intensity of her blush of a similar shade, while her straight lob framed her face. The entire look made her stand out in the room (not that she needs any help in that department).
See more shots of her at the screening, ahead.
Khloé Kardashian Got Pink Hair For Just $7 Because She Knows a Good Deal
When you see a celebrity hair color change, it's safe to assume that they're using top-of-the-line, probably expensive products to achieve their on-trend results. With Khloé Kardashian's new pastel pink hair, though, fans might be surprised to learn that it only took $7 to achieve.
Hairstylist Andrew Fitzsimons gave Kardashian the pink hue by spraying on the L'Oréal Paris Colorista 1-Day Hair Color Spray in Pastel Pink ($7) after creating mermaid waves with a flat iron, a rep for the brand told POPSUGAR. He then brushed through the color to give it a subtle, diffused effect. Kardashian looked gorgeous with the rosy hue, and for $7, we're eager to try it out ourselves.
Prepare to Lose All Self-Control When You See These 16 Disney Beauty Gifts
Want to see the two greatest things in the world combined together? Well get ready to shop through plenty of Disney beauty products, because we found the very best options. Right in time for the holidays, brands are releasing tons of magical items that Disney-lovers will flip for. If you're looking for present ideas, then treat your BFF, sibling, or coworker to one of these fun products. Maybe get yourself a few goodies, too. Sit back, and get ready to enjoy all the wonderful lip glosses, eye-shadow palettes, hair brushes, cosmetic bags, and more. You just might need to buy every single thing!
This Nail Art Inspired by A Christmas Story Is Festive as Fudge
It might not be as good as a fishnet-clad leg lamp, but this A Christmas Story nail art is pretty damn close. Ahead of the holidays, nail artist Kelly Ornstein shared a manicure inspired by the classic 1983 comedy, with six nails paying tribute to different recognizable plot points. There's Ralphie's broken glasses, his "deranged" bunny pajamas, Randy's extremely bundled-up snowsuit, the lifebuoy soap, the "oh, fudge quote," and, of course, the iconic leg lamp. Check out the festive-as-fudge manicure ahead, and then check out some other holiday nail art ideas.
Disney-Lovers, Listen Up! These 15 PJs on Amazon Are Perfect Gifts For the Whole Family
The only thing better than holiday pajamas? Disney holiday pajamas. These 15 picks make the holidays all the more merry and bright; it's hard not to smile while wearing a Mickey Mouse set or a Disney Princess nightgown. If you've got a child who always wants to be in a costume, these are the easiest way to get them to change into pajamas. Plus, there are plenty of options for grown-up Disney fans, because why should the kids have all the fun. The best part? All these PJs are on Amazon, which means two-day shipping for Prime members. Happy shopping!
Running Out of Time? 22 Last-Minute Gifts That He’ll Love
We've all forgotten things at some point - to pay a bill, to return a phone call, to buy a present. We're here to help you solve the latter.
If there's a man in your life you've completely forgotten to buy something for - or have just been putting it off - we have some great last-minute ideas. Whether he likes to cook, drink, or do both, we have it here. Many of these products offer 2-day shipping, so you can get them to your doorstep faster than ever.
Articles
