Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mardi 16 avril 2019
Let's Go Flower Chasing - Top 10 Destinations to See Spring Flowers Around the World
While many people go "leaf peeping" in the Fall, now is the time to plan your trip to view the world's most gorgeous flowers in the springtime. There's no better way to celebrate the season than by appreciating the blooming gardens around the globe. Some of the world's biggest and best Spring flower fields range from top international destinations to small towns in the United States. From flower festivals to travel-worthy gardens, we've rounded up the 10 best destinations to visit this Spring to see gorgeous flowers.
I Tried the WW x Blue Apron Meals, and Here's Why I'm Not Quitting Anytime Soon
I finally found the key to making WW even easier: WW x Blue Apron. The two brands teamed up to create a meal-kit delivery service that will sit neatly in your WW plan. When you subscribe, you get two or three recipes each week (that each serve two), and if you're a party of one, like me, this is great to also double as a work lunch. WW gave me a three-recipe box to try, and it spanned a whopping six meals, which is incredible for the price ($60 at full price).
For someone who sometimes struggles to stick to a healthy-eating plan, something like this is unbelievably helpful because it takes so much of the work out of the equation. I'm extremely busy, and lazy during all the times I'm not busy, which makes eating healthy tricky. But WW x Blue Apron saves the day!
Keep reading to see exactly what I like about the subscription service (and why I'll be happy to keep using it) and see the delicious meals I ate for the week.
Forget Brunch: This Year, I'm Taking Back Mother's Day
If Mother's Day is a day to honor mothers, why are mothers everywhere being duped by brunch plans? Sure, a mid-morning family meal sounds lovely, but in my five years celebrating Mother's Day as a mother myself, I've finally realized how backwards those brunch plans actually are. Don't get me wrong, I love brunch. But spending my single day of appreciation in 12 months at a restaurant with three little kids?
Each of those should-be-glorious days has begun with me (despite my husband's eager attempts to take over such tasks) wrestling my kids to wear something that doesn't look like it was picked out of the lost and found at school. Next, there's fighting them to leave the house early enough to make a reservation on time and then trying to keep them entertained in a seated position for two (plus) hours, stop them from spilling entire drinks on the floor, and ensure they actually eat the $14 eggs in front of them.
I also tried, usually without success, forcing them to smile for pictures with me that they did not want to be taking. I ended each special day frustrated that I was actually just being subjected to a heightened version of my everyday in which my kids still acted like kids and I had no Instagram-worthy photos to show for it. I call bullsh*t.
This year, I'm taking back Mother's Day. This year, the national holiday that is meant to celebrate mothers is, as a mother, my day, and I plan to spend it how I please.
Which means I've made a spa appointment for a late morning time slot. I'll have plenty of wiggle room for a prompt arrival even after I've spent an early morning in bed, eating breakfast "cooked" by my children while reading their cute scribbled cards (traditions I can get behind). I will then, at my leisure, get out of bed and get dressed and leave the house. By myself. At this point I do not care what my children are wearing for the day, or really, if they get dressed at all. Because this day is not about them.
At this point I do not care what my children are wearing for the day, or really, if they get dressed at all. Because this day is not about them.
I will sit alone in silence (or maybe with the five girlfriends who will be joining me after they hear about my brilliant plan) and sip cucumber-infused water while snacking on nuts and dried fruit. I may even hop in the steam room. Who knows where the morning will take me, really? I will relish the luxury of my treatment of choice, and bask poolside in the afterglow of being pampered. I will order lunch and I will eat it slowly, tasting each bite that I so indulgently have time to enjoy. Maybe I'll flip open a magazine or pick up a book. Probably take a dip in the heated pool. Definitely take my time showering and drying my hair with a blow dryer.
The specifics don't matter much to me. Because I will be spending the day celebrating myself, without the little monsters who made me a mother (who I love SO much).
And if you think maybe I'm disappointing anyone who wanted to celebrate me on Mother's Day, think again. My husband was, in fact, thrilled when I shared my plans. Probably because my plans take the pressure off of him to orchestrate the impossible: a tantrum-free 12 hours that don't end with someone screaming or crying. Win-win.
And, surely, my own mother, mother-in-law, grandmother, and all of the other mother figures in my life with whom I usually share a Mother's Day meal will understand, and probably even appreciate, why I've opted out of brunch this year - because they wish they'd opted out of brunch years ago, too.
Crowds Sang "Ave Maria" Together as the Notre-Dame Cathedral Burned
The devastation and heartbreak of the Notre-Dame Cathedral fire on April 15 could be felt through the reaction of the surrounding crowd in Paris. As the historic landmark burned, witnesses looked on in helpless disbelief as the cathedral's spire and roof collapsed - although its main structure has been preserved.
Yet, in the midst of such a tragic loss, the strangers surrounding Notre-Dame joined each other in prayer and song, adding beauty to the otherwise painful damage. Twitter users gathered clips of the crowd singing "Ave Maria" together in French as they watched the structure flame. The videos quickly went viral, with viewers commenting that the song is both "so beautiful and sad at the same time" and that they can "feel their pain but hear their love."
According to the Paris police, the fire is now contained. The original cause still remains unknown. French President Emmanuel Macron thanked firefighters for their tireless efforts, and said, "Thanks to their bravery, the worst has been avoided."
Why Annabelle Comes Home Might Be the Craziest Movie in the Conjuring Universe Yet
The possessed Annabelle doll is returning for round three, and this time, she's determined to claim a soul. Annabelle Comes Home might just be the most harrowing addition to the universe yet. I should know, because I heard all the ins and outs during my visit to the set in December 2018. What makes this film so different from the previous spooky entries in the series? Well, it seems like Annabelle will have a full arsenal of evil at her disposal, because the film takes place in the very heart of the Warren household: the fearsome Artifact Room that houses some of the most evil artifacts in the world.
During my trip to the set, I spoke to producer Peter Safran about the exciting addition. Why, now, are we being thrust back into the world of the Warrens? After all, the first two Annabelle films take place long before the Warrens come into the picture. This time, they're appearing in special supporting roles.
"We always knew that was a story that we wanted to tell, and we felt that we'd told Annabelle's true origin story," Safran told me. "We liked the opening of The Conjuring with the nurses. So we just thought, 'What happened? Let's start from there. That's at least the origin story of the Warrens and Annabelle."
Yes, Safran confirmed to me that the opening scene of Annabelle Comes Home will be the same as the opening scene in The Conjuring, and then it ramps up from there. So what, exactly, will happen?
Ed and Lorraine decide to take a night off from all their paranormal investigating, and leave their daughter, Judy (McKenna Grace), with a babysitter. In comes said babysitter, aka Mary Ellen, played by Madison Iseman. "She's been babysitting Judy for a while now and is close to the Warrens," Iseman told me. But Judy and Mary Ellen aren't the only two hapless kids in the Warren household on this fateful night. Mary Ellen also brings along her friends, Daniela and Bob (Katie Sarife and Michael Cimino, respectively).
"Bob is just like this goofy, shy, nervous kid," Cimino told me during my visit. "He's totally head over heels for Madison's character, Mary Ellen." Daniela, on the other hand, is a bit of a troublemaker. "She's best friends with Mary Ellen, and she's outgoing and outspoken and fun," Sarife said.
So, now you know the time, the place, and the major players. Where does it all go wrong? Well, somehow, at the beginning of the night, Annabelle gets loose. And that's where the real fun - I mean trouble - begins.
As you may remember, Annabelle is locked away in a very special case in the Warrens' dangerous artifact room for safe keeping. When she gets unleashed, she begins to "activate" the other haunted objects therein. "We always loved the artifact room," Safran said. "We talked about it earlier: that we had given little tastes of it over the course of the other movies. And so, we always did have it in the back of our mind, what an incredible place to be the central point, the nexus, for a whole movie."
So here we are, with one manic possessed doll and a whole treasure trove of evil. Naturally, all hell breaks loose. "The idea of Night at the Museum in the artifact room - it just felt great," Safran continued, "and it's kind of been that the whole way through just from the script development, storyboards, and prepping the movie. Just every step of the way, we were like, 'This is really an interesting one and it just feels different.'"
There's another interesting reason why this film feels so different than the other ones in the universe: it's all going down in one single night. "Our film takes place over the course of 24 hours, so that hasn't been done before in this world," Iseman told me. "It's just very different. I'm curious to see how people will react to it." Safran also noted the timespan as a pretty great device for the film: "I think that the pressure of that is something that's interesting and fun if you ratchet up the tension, and you just never take your foot off the gas . . . I love the fact that it's young people. It's kids solving the problem for themselves."
Sounds like the Warrens won't be around this time to pick up all the pieces. And with an entire room of objects coming to life in addition to the powerful danger of Annabelle, we imagine we're in for more than just a bumpy ride. We just hope that house is still standing at the end of the night.
Swimsuits Have Met Their Match: These Beach Cover-Ups Are Almost Too Cute to Take Off
Calling all beach babes! Warmer weather is (finally) here, and it's bringing on some of the hottest beachwear we've ever seen. Soak up the sun this Summer in these sexy cover-ups that will make heads turn from coast to coast. Whether you want to show off your new swimsuit or leave your beach look up to the imagination, these cover-ups do all that and more. Making waves just got a whole new meaning. Shop our favorite swimsuit cover-ups ahead!
Cotton Candy Cap'n Crunch Is Reportedly Coming, So Make Some Room in Your Pantry
If eating cotton candy for breakfast is secretly your dream, you'll be thrilled about Cap'n Crunch's new flavor. That's right: Cotton Candy Cap'n Crunch is reportedly coming soon, according to multiple sneak peeks shared on Instagram. Cereal Life shared what appears to be an early sample at the end of March, and the Junk Food Aisle shared a more recent look at the packaging on Monday and claimed that it will hit shelves in June.
The fun cereal has pink and blue crunchy pieces, and it's sure to be sugary enough to have for dessert. Between churro cereal, Sour Patch Kids cereal, and now this latest launch, breakfast has never been sweeter.
OMG! John Legend Locked Chrissy Teigen Out of the Room For Talking During Game of Thrones
the boys locked us out. they won't let us watch #GoT because we talk too much @jenatkinhair @mrmikerosenthal pic.twitter.com/P7PZ05VGGj
- christine teigen (@chrissyteigen) April 15, 2019
Longtime Game of Thrones fans have been waiting very patiently (*cough* two years) for the show's final season, and season eight finally premiered on Sunday. This, of course, was a sacred TV-watching holiday for people around the world, including John Legend. During the premiere, Chrissy Teigen posted a couple videos on Twitter of herself breaking back into their media room with a pair of scissors after John locked her out "because we talk too much," tagging hairstylist Jen Atkin and photographer Mike Rosenthal. While I agree that Game of Thrones time is not a time for talking (Dracarys!) and I probably would have done the same if I were John, it's hard not to laugh at the look on his face when Chrissy giddily breaks back into the room. Clearly, she's the true khaleesi of the house!
- christine teigen (@chrissyteigen) April 15, 2019
All Hail the Queen and King of Westeros in This Gorgeous Game of Thrones Wedding Shoot
Ever since Jon Snow bent the knee to Daenerys at the end of season seven, we have been on the edge of our seats waiting to see what a wedding in Winterfell might look like. After all, a union between Daenerys and Jon looks pretty inevitable - unless, of course, the fact that they're related bothers them at all. Thanks to the team at Top Knots CoWorking, who styled this shoot, all of your Jon and Daenerys Winter-themed wedding visions have been brought to life in one elegant and enchanting photo shoot that absolutely captures the idea that Winter is here.
From the beautiful Great Dane in place of a direwolf to a glass dragon egg, swords, fur, and blood-red flowers, this styled Game of Thrones shoot pulled out all the stops, and it totally paid off because now I can't get that dramatic theme song out of my head. With all the snow on the ground and the heat between each of the models - inspired by Jon, Daenerys, and Sansa - this shoot truly makes it look like a wedding of ice and fire. Keep reading to see the gorgeous outcome of the shoot and to see how many Game of Thrones references you can spot.
Inside the Love Lives of the Game of Thrones Cast
Game of Thrones is officially back, y'all! After waiting with bated breath for the beloved HBO series, season eight kicked off with a bang on Sunday. Jon Snow returned to Winterfell with the queen herself, Daenerys Targaryen, and Tyrion Lannister reunited with ex-wife Sansa Stark for the first time since King Joffrey's wedding. Oh, and don't even get us started on that sneaky It's Always Sunny in Philadelphia cameo! Since it's been a while since we've seen the cast, you might be wondering about their real-life love lives. Who's single and who's taken? Well, don't worry: we got you covered!
PS - we don't blame you for still swooning over Kit Harington, even though he's married now. After all, there's no harm in just looking, right?
I Tried the WW x Blue Apron Meals, and Here's Why I'm Not Quitting Anytime Soon
I finally found the key to making WW even easier: WW x Blue Apron. The two brands teamed up to create a meal-kit delivery service that will sit neatly in your WW plan. When you subscribe, you get two or three recipes each week (that each serve two), and if you're a party of one, like me, this is great to also double as a work lunch. WW gave me a three-recipe box to try, and it spanned a whopping six meals, which is incredible for the price ($60 at full price).
For someone who sometimes struggles to stick to a healthy-eating plan, something like this is unbelievably helpful because it takes so much of the work out of the equation. I'm extremely busy, and lazy during all the times I'm not busy, which makes eating healthy tricky. But WW x Blue Apron saves the day!
Keep reading to see exactly what I like about the subscription service (and why I'll be happy to keep using it) and see the delicious meals I ate for the week.
Bebe Rexha Tells Fans, "I'm Bipolar, and I'm Not Ashamed Anymore"
Bebe Rexha is opening up about her experience with bipolar disorder for the first time ever. The 29-year-old singer revealed her diagnosis on April 15 through a series of tweets (which she also shared on Instagram), giving followers an inside look into her mental health journey.
"For the longest time, I didn't understand why I felt so sick. Why I felt lows that made me not want to leave my house or be around people and why I felt highs that wouldn't let me sleep, wouldn't let me stop working or creating music. Now I know why," she wrote. "I'm bipolar and I'm not ashamed anymore. That is all."
Bebe said she plans to channel this honesty and vulnerability into her next album, and she vows to not hold anything back. "I don't want you to feel sorry for me," she told her fans. "I just want you to accept me."
Gummy Vitamins May Not Be as Effective, and That's Not the Only Reason to Skip Them
If you've ever worried that you aren't getting sufficient levels of certain vitamins and minerals in your diet or your doctor has diagnosed you with a deficiency, you may have considered taking a multivitamin. But while the value of multivitamins remains a question, gummy vitamins specifically may do more harm than good.
These vitamins may taste better than traditional pills and capsules, but they often contain added sugars or noncaloric sweeteners such as sugar alcohols, Jillian Kubala, a registered dietitian and owner of Hamptons Clinical Nutrition in Southampton, NY, told POPSUGAR.
"Added sugar should be kept to a minimum in any healthy diet, and popping a few sugary gummy vitamins per day can add up," she said. "In fact, some gummy vitamins can contain nearly one teaspoon of added sugar per two-gummy serving. Some of these also include sugar alcohols, such as sorbitol, which can cause digestive upset in some people."
Additionally, ingredients like artificial food coloring, preservatives, and fillers are commonly added to gummy vitamins to enhance color and texture, Jillian explained. This can come at the expense of the nutrients themselves - fillers and sugars take up space, leaving less room for vitamins and minerals.
Because they're so sweet, there's also the risk that children - and even adults - will mistake gummy vitamins for candy. "Unlike water-soluble vitamins, fat-soluble vitamins (A, D, E, and K) are stored in the body and can cause toxicity if too much of these nutrients are consumed," she said. "Certain minerals, such as iron, can be dangerous if consumed in excess as well."
So while gummy vitamins can be a good way to sneak in extra nutrients, they should be used as a last resort after other supplement forms such as capsules and powders. "It's also not necessary for everyone (kids and adults alike) to take a multivitamin, so it's a good idea to consult a health professional before starting a supplement," Jillian said. Whatever you and your doctor decide, stick to the recommended dose and keep vitamins out of reach of children.
A Finish Line Sprint and the Youngest Champ Ever: Congrats to the Boston Marathon Winners
While last year's Boston Marathon was defined by its freezing rains and heavy winds, the 2019 edition's heat and humidity presented a different challenge. (Frankly, there are probably no perfect weather conditions in which to run 26.2 miles.) Still, it's the world's most prestigious marathon for a reason. The winners pushed over rolling hills and through the heat for a chance at the podium.
Women's Race
In her first Boston Marathon - and only her fourth marathon ever - Ethiopian Worknesh Degefa nabbed the top spot in a time of 2:23:31. She claimed the lead after the fourth mile and only widened the gap as the race went on, posting blistering sub-5:20 splits early on. Degefa stayed ahead of second place winner Edna Kiplagat, the 2017 Boston winner, who finished in 2:24:13. In third place was Jordan Hasay, the top American, who was running her first marathon since October 2017 after dealing with stress fracture injuries. Desiree Linden, the American who won last year's race, placed fifth.
Women's Push Rim Wheelchair Race
Switzerland's Manuela Schar set the push rim course record at Boston in 2017, and on Monday she took home first place once again, winning the race in 1:34:18. "I had a really bad experience last year," she said of the 2018 race, when she had to drop out. "I really wanted this, so I'm really happy how it turned out." Schar beat Tatyana McFadden, the American and five-time winner who won last year's slog through the rain. Australian Madison de Rozario took third.
Men's Race
Marathons typically don't come down to photo finishes, but the 2019 men's race in Boston did, and it was one for the ages. It came down to Kenyan Lawrence Cherono and Ethiopian Lelisa Desisa racing each other down the stretch, with Cherono edging in for the win with just yards to spare. Afterward, Cherono said his final push came from the determination to win his first major marathon. "I'm so grateful," he said. "I'm so thankful for the people of Boston." He beat Desisa by just 2 seconds with an unofficial time of 2:07:57, while Kenneth Kipkemoi of Kenya took third. Watch the epic finish below.
Men's Push Rim Wheelchair Race
An American hadn't won the men's push rim race since 1993. In his third Boston Marathon, Daniel Romanchuk broke the dry spell, winning with a time of 1:21:36 - a new US record. He also made history as the race's youngest winner ever, at just 20 years old. The new champion and 2016 Paralympian said after the race that the experience was surreal. "Boston is such an iconic race. There's an extremely strong field this year; it's an incredible experience to push with all of them." He beat two-time winner Masazumi Soejima of Japan, who came in second, and the four-time defending champ Marcel Hug of Switzerland, who got third.
WHAT. A. FINISH.
In one of the closest finishes in @bostonmarathon history, Lawrence Cherono barely edges out Lelisa Desisa to win #Boston2019. pic.twitter.com/9PiHEan8D9- NBC Sports (@NBCSports) April 15, 2019
A Complete Guide to Getting Started With Free Weights (Yes, There's a Workout!)
Incorporating free weights into your workout routine has a lot of benefits, from improving your stability to building muscle and increasing bone density. But you won't pick up any of these perks if you don't use free weights properly and safely. Here, experts share how to get started with your own weightlifting routine, so you can meet whatever goals you've set for yourself.
What to Do Before You Start Lifting Weights
"Before you start using free weights, make sure you've mastered a few bodyweight exercises," Meghan Kennihan, an NASM-certified personal trainer based in Western Springs, IL, told POPSUGAR. Meghan recommended working on the following moves, making sure you can do three sets of eight to 10 reps each before moving on to free weight exercises:
- Push-ups
- Pull-ups (assisted or unassisted)
- Triceps dips
- Squats
- Single-leg squats
- Lunges
- Box jumps
How to Choose the Right Weight For You
Start with something light while you work to perfect your form, Justin Seedman an ACE-certified personal trainer and owner of JustinFit told POPSUGAR. Once you've got the form down, you can slowly work your way up to heavier weights. "Find a weight that you can successfully perform 10 to 12 repetitions with. The last one to two repetitions of the set should be challenging," Justin said. "If you can complete more than 10 to 12 repetitions with proper form, then it's time to increase the weight."
A Beginner's Plan For Using Free Weights
Once you've built a foundation for strength training and found a set of dumbbells that feel challenging but manageable, you're ready to crank out some reps. Meghan suggested starting with this sample plan, which builds off the bodyweight exercises you used to get to this point. "Start with three sets of five reps two to three times a week, continuing with that weight until you can do three sets of 10 reps," Meghan said. Once you can do that with easy effort, it's time to increase your weight.
- Bench press
- Triceps kickbacks
- Single-arm rows
- Dumbbell squats
- Dumbbell lunges
- Bicep curls
- Shoulder press
As you get stronger and more comfortable with free weights, Meghan recommended switching up your exercises with advanced moves, like a squat press or renegade row. If you're using something heavier than dumbbells (like a barbell with weighted plates), always have a spotter when lifting.
Satisfy Your Insatiable Vegan Sweet Tooth With These 13 Decadent Cake Recipes
From a Starbucks copycat iced lemony pound loaf to gingerbread chocolate cake, you'll want to get out your mixer and turn on the oven to bake these decadent, moist, and delicious cakes. Sure, they're vegan, but no will will know! Whether you're having a dinner party or it's just a random Tuesday and you feel like eating cake, these recipes will not disappoint!
Crush Calories at Home (or Wherever!) With These 10 HIIT Workouts
High-intensity interval training (HIIT) is one of the most effective types of workouts you can do to lose weight. It burns serious calories, which reduces overall body fat, and is especially important if you're trying to diminish belly fat. As long as you have some basic fitness equipment, here are 10 HIIT workouts you can do anywhere.
I Canceled My Gym Membership and Bought These 7 Products on Amazon Instead
If you would have told me five years ago I'd become an avid workout person, I would have laughed in your face. Exercising never interested me until the last couple years, sadly because I'm approaching my 30s and just wanted to become healthier. First, I did what most people probably do and signed up for a gym. I didn't mind it but I found it just too time-consuming. Packing my bag, walking there, getting home - I just didn't have the patience for it.
Eventually, I found my stride with boot camp and boxing classes. They held my interest and forced me to do what I once hated - I needed that. But at $35 a class, it was a luxury. I decided to start using the exercises I learned in class at home and for that I turned to Amazon. From purchasing weights I know I like to a handy workout mat, my sessions quickly came together. Now I exercise at home 3-4 days a week. The fact that it saves me money makes it easy to splurge once or twice a week on one of my favorite classes.
If you're inspired to try the same, keep scrolling to see all the products that helped me master my routine.
Worknesh Degefa of Ethiopia Wins the Boston Marathon, American Jordan Hasay in Third
The elites have crossed the finish line at the 123rd Boston Marathon, and the results are in: first place for Worknesh Degefa of Ethiopia, second place for Edna Kiplagat of Kenya, and third for Jordan Hasay of the US.
Degefa took the lead around mile four, overtaking American Sara Hall. Her fast pace (sub-5:20 miles before the halfway point) didn't seem sustainable, but she hung on to her lead and even extended it as the race progressed. In just her fourth marathon, the 28-year-old champion finished in 2:23:31, beating second-place finisher Kiplagat by a comfortable 42 seconds.
Hasay, who took third at Boston in 2017 during her marathon debut, struggled with stress fracture injuries over the past year and hadn't run a marathon since October 2017. She crossed the finish line one minute and 49 seconds after Degefa with a time of 2:25:50, securing a place on the podium.
American Desiree Linden, who won Boston last year in rainy, freezing conditions, placed fifth. The US placed three runners in the top 10, with Lindsay Flanagan finishing ninth.
The weather, always a major factor at Boston, was hot and humid - still tough for a marathon, but nowhere near the difficulties of 2018. The finish times reflected it: in 2018, Linden won in 2:39:54, 16 minutes slower than Degefa's time this year. (Linden herself outpaced that time by 12 minutes.)
Third-place winner Hasay holds the second fastest marathon time by an American woman (2:20:57), which she ran at the 2017 Chicago marathon. Before this year's race in Boston, Hasay told Runner's World that she felt healthy and strong, if not as fast as she wanted to be. "I feel honored to be back in the city," she said. "I'm just really excited to run."
Feel Muscles You've Never Felt Before With This Do-Anywhere 8-Minute Ab Workout
Don't let a time crunch get in your way of strong abs! Regardless of what you've got going on - vacation, exams, business trips, too tired to go to the gym - you can still get a great core workout in. The best part about this ab workout is that you'll be done in under 10 minutes, and you can do it absolutely anywhere.
To get the most bang for your buck, you'll be moving nonstop from start to finish. If you're ready for a challenge, set your timer for eight minutes, and get to work.
The 8-Minute Ab Workout
Complete each exercise for 30 seconds, taking little to no rest in between moves. Once you've completed one round of all four moves, take 30 to 45 seconds of rest, then complete one more round. Modifications for each exercise can be found in the exercise description.
- High knees: 30 seconds
- Plank with alternating arm and leg raise: 30 seconds
- Seated Russian twist: 30 seconds
- Side plank dip: 15 seconds on the left side, 15 seconds on the right side
This Trainer Is All About Short, Intense Workouts So You Can Get Back to Your Day
As a mother, wife, trainer, model, and TV host, Elyse Miller knows how difficult it can be to prioritize fitness in your already-filled schedule. That's why she created FitElyse, with workout plans that can be done anywhere at anytime, to help add exercise back into your daily routine. Her plans are now available on Glow by POPSUGAR.
Try her Bodyweight Bootcamp Guide, which focuses on 30-minute bodyweight workouts you can do from the comfort of your own home. Elyse's plan also includes modifications, so anyone, from beginner to advanced, can complete the workouts.
Follow Elyse on Instagram, and see how easy it is for this momma to complete these workouts in her everyday, bustling life.
Running Makes My Stress Melt Away, So I Asked a Doctor If There's Actually a Link
Cardio used to be the be-all, end-all of my fitness routine. Specifically, running. It wasn't until an injury sidelined me (turns out your knees don't love running five miles a day) that I found high-intensity interval training (HIIT), weight training, and swimming. Changing up my fitness routine helped me get the physical results I wanted and I eventually realized that I didn't actually have to run to maintain my fitness. Yet, there was one major reason why quitting altogether was never an option.
It has to do with mental health, namely stress relief and overall sanity. In terms of keeping me calm and relieving stress, nothing is more effective than running. That goes for the good runs, when my body is in perfect sync, nothing hurts, and my mind gets to wander without a care in the world, and the bad ones, when my Achilles starts pinging, my knees ache, my sides cramp, and I'm grumpy and unfocused. One is more enjoyable, but they both leave me noticeably calmer than when I started. They both make my problems seem smaller, more manageable, and less important.
Why Does Running Relieve Stress?
Running is often touted as a way to relieve stress, and the deeper mental health benefits of cardio, and especially running, are just starting to be explored. One recent study, performed on mice, actually showed a possible connection between cardio and dementia prevention. But it's one thing to read about mental benefits and another to experience them for yourself. It's the ultimate brain hack. Really? All I have to do to feel better is go for a run?
According to Douglas Noordsy, MD, a sports psychologist at Stanford Health Care, it's based in biology. "People stimulate their brains in many ways when they're exercising," he told POPSUGAR. Exercise helps you increase blood flow to your brain, process more glucose, and even help create the connections between neurons that build memories. In terms of evolution, he explained, it's likely that early humans - primarily hunters and foragers - needed to run to hunt for food. Your brain's response to exercise, which includes improved spatial awareness and memory as well as social cognition, may have adapted from those survival needs. It's part of the reason why you feel sharper and more in tune after working out.
Exercise in general improves your brain health, Dr. Noordsy said, but there's something about running in particular that makes it different. "Running in a setting with less distractions, especially a natural setting, is a very contemplative activity," he said. The limitless headspace you enter during a good run is rejuvenating in a way most day-to-day activities just aren't. It's complete mental freedom, the ability to shift effortlessly from thought to thought.
What about running makes this happen? At a certain level of exertion, Dr. Noordsy explained, your brain's higher-level functioning will actually slow down in order to conserve energy. You can experience this for yourself: just try to solve a math problem while you're doing a hard cardio workout. "It doesn't go so well," Dr. Noordsy said. Sacrificing those more complex functions anchors you to the present moment.
But you don't have to be daydreaming on a run to reap mental benefits from it. Even if you're still thinking about problems in your life or at work, running helps your mind slow down and become "more open," as Dr. Noordsy described it. Going for a run can help you come up with ideas and solutions that you weren't getting when you were sitting at your desk.
Is Strength Training Good For Stress Relief, Too?
Both cardio and strength workouts can help with stress and relaxation, Dr. Noordsy said. What sets apart running and other cardio exercises, like cycling and swimming, is their repetitive quality. If you're lifting weights or doing a HIIT workout, you're often focusing on your form, counting reps, thinking about this exercise or the next one. You don't have to focus on those technical aspects during a run, which makes it easier to relax and get into a rhythm.
Running outdoors in particular comes with its own set of stress-relief benefits. A recent study in the journal Frontiers found that just 20 minutes spent in nature can significantly lower your stress levels. A 2011 review from the University of Exeter concluded that exercising outdoors rather than indoors is linked with feelings of revitalization and energy, along with decreased tension, confusion, and anger. It's something I've experienced on my own runs: jogging along the waterfront or through a canyon leaves me with a serenity I don't get on runs through a city or suburban neighborhood, or on a treadmill.
The stress relief you can get from a run is real and backed by science and experts, but you have to feel it to believe it. It's the reason that running is still a part of my regular routine. I love the feeling of accomplishment following a hard strength-training workout or HIIT session, but nothing calms me down or puts my problems in perspective like a run. Even if running isn't your thing, going for a brisk walk or spending some time on the elliptical or the stationary cycle - any repetitive activity where your mind is free to wander - can do wonders for your mental health. It's my favorite form of self-care: a cleansing mind-body workout that leaves you feeling calm, collected, and ready to take on a fresh challenge.
Aly Raisman Talks Mental Health: "It's OK to Have Days Where I Just Can't Work Out"
Two-time Olympian Aly Raisman knows what it's like to be in the spotlight on a four-inch beam and in the public eye. Early last year she gave a gripping, well-spoken victim impact statement during a seven-day hearing for former USA Gymnastics and Michigan State doctor Larry Nassar; he has since been convicted of sexual abuse and sentenced to 40 to 175 years in prison, and he previously pleaded guilty to child pornography charges. Aly was one of more than 150 women treated by Nassar as young athletes who spoke during that hearing. Since, she's used her platform on social media to speak out against the authorities that overlooked the reported abuse and to speak up for survivors in need of a voice. But she admitted to POPSUGAR that she still experiences some anxiety that stems from stepping forward with her story, and when she has to choose between staying active and keeping tabs on her mental health, sometimes the latter needs to come first.
Ahead of her activewear launch with Aerie in support of Darkness to Light, a nonprofit dedicated to preventing and educating people on child sexual abuse, Aly said, "I think that going through such a hard time and speaking out publicly about something that was so tough to talk about and dealing with that part of it being so public - but also processing it privately - is really, really hard. And I learned through a lot of therapy that it's OK to have days where I just can't work out, or it's OK to get to the hotel gym and just be able to do five minutes on the treadmill or the elliptical."
Related: Simone Biles Tells Priyanka Chopra About Her Depression: "I Was Sleeping All the Time"
Though fitness is proven to help reduce anxiety, the bottom line is there are times we need to take a step back and find a balance. Pushing yourself for more reps and more intensity is a good thing, but it shouldn't come before your mental health - and Aly gets that now. Up until a few months ago, she said she was "crazy hard" on herself to work out and, similar to how it was training for the Olympics, she "was just always striving for perfection, which there's no such thing." It was hard for Aly at first, she explained, because she used to exercise for six to seven hours and "would leave the gym exhausted, but I was really pushing myself to be the best that I could be. And now it's just working out to feel good and to be happy and healthy."
So, what else does Aly turn to for clarity? Yoga YouTube videos (classes, she said, are hard for her because she can't quiet her mind for a long period of time). She stressed how transformative just 10 or 15 minutes of yoga has been for her: "It has been really beneficial and helps me stay present because I think a lot of us can relate to that, having a hard time being present and being in the moment. And it has helped me so much where I really feel a big decrease in anxiety, even with those 10 minutes." It's so helpful that Aly said she tries to do a video every day. "If you're intimidated to try yoga, find one on YouTube that's five minutes long or 10 minutes long," she advised. "It's the same with meditation. And just slowly work your way up until you feel comfortable. That way you're by yourself, nobody's looking at you, nobody's watching you."
Related: This Expert Explains Why Yoga Should Be Part of Your Self-Care Routine in 2018
If you're really feeling like you need to cut back your time on the treadmill, modify your workouts, and take extra rest days for the sake of your mental health, we (and Aly) encourage it. These yoga YouTube videos should be a good place start. Remember: you're still a badass. Taking care of yourself requires just as much strength as lifting those dumbbells.
If You're Thinking About Buying Outdoor Voices Leggings, Read This First
Outdoor Voices makes some of the most flattering, functional leggings imaginable. Sometimes when we shop, though, it can be tough to pick the perfect pair; they're all so cute! So we've done the hard work for you and compared seven of Outdoor Voices' best leggings. Now, all you have to do is click buy!
Related: Rule the Court, the Trails, or the Gym in These 10 Athletic Skirts
Not Sure If You're Eating Too Much Fat? This Is How Much You Need, According to an RD
Fats are typically associated with being bad and weight gain, but we've got news for you: fats can actually help you lose weight. Plus, everyone needs a balanced diet that consists of all the macronutrients: protein, carbohydrates, and fats. To find out exactly how much fat you should be eating a day, POPSUGAR spoke to Avigdor Arad, PhD, RDN, CDE, director of the Mount Sinai Physiolab.
According to Dr. Arad, the limit does not exist, kind of. "What we know is that what's more important is the type of fat we're eating, and not so much the quantity," he told POPSUGAR. If you're familiar with the keto diet, you know it's a diet that's high in fat, moderate in protein, and low in carbs. "If you really think about it, as long as you stay within a normal, healthy calorie load, and you're a person who can process and metabolize and use fat very effectively, then you can eat a lot of fat as long as it's the healthy kind of fat," Dr. Arad explained.
What Are the Different Types of Fat?
Not sure if a cheeseburger is considered a healthy fat? According to Dr. Arad, monounsaturated fats, found in nuts, avocados, and vegetable oils, and polyunsaturated fats, found in salmon and walnuts, are healthy. Saturated fats are another type of fat that are typically found in animal byproducts like beef and chicken and in coconuts.
Depending on who you ask, you'll get mixed opinions on whether saturated fat is good or bad for you. According to Dr. Arad, monounsaturated fats and polyunsaturated fats are healthy, "but it really depends on how well your body is responding to how much you eat," he explained. In a previous interview with POPSUGAR, Nieca Goldberg, MD, medical director of the Joan H. Tisch Center For Women's Health at NYU Langone Medical Center, said that saturated fats can actually increase bad cholestrol. According to the USDA, less than 10 percent of daily caloric intake should come from saturated fats. Our advice: definitely speak to your primary care physician and a registered dietitian to determine the optimal amount of fat you should be consuming per day.
According to Dr. Arad, people following the paleo and keto diets tend to consume more saturated fats "but they can still remain very healthy." Generally speaking, people who follow vegan and Mediterranean diets typically consume more olive oil, nuts, and seeds, and as a result, "They have a higher intake of polyunsaturated and monounsaturated fats," Dr. Arad said.
On the flip side, trans fats, "a byproduct of processing food and mainly heating up or applying heat to vegetable oil - this is the worst kind of fat you can put in your body," he explained. According to the FDA, trans fats can be found in processed foods when hydrogen is added to vegetable oil, a process called hydrogenation - yuck. Baked goods made with vegetable oil, potato chips, fried foods, and some dairy-free coffee creamers all have trans fats in them. They're also found naturally in animal products like milk, butter, cheese, and meats, according to the FDA. Trans fats affect your vascular system and can induce stroke, heart disease, and cause heart attacks, according to Dr. Arad.
The Benefits of Eating Fats
First, Dr. Arad explained that fat is easy for the body to store, which means it's easy for the body to use for energy. "We have been eating fat for as long as we [have] existed . . . so the body is accustomed to processing fat very well," Dr. Arad said. Fats that comes from avocados, olive oil, fish, and meat, for example, are "packed with essential nutrients and vitamins that the body needs to maintain health and longevity," he explained. Other benefits of eating fats? Omega-3 fatty acids and omega-6 fatty acids; two essential fats that affect processes such as cardiovascular function that your body doesn't make.
Bottom line: "As long as you eat the right type of fat, fat intake can be quite substantial from your diet and you can still stay very healthy." There's no specific amount of grams you should consume per day, Dr. Arad explained, "because some people can eat 80, 100, 200 grams of fat a day, as long as it's the healthy kind." The biggest thing to make sure you're doing is staying within a healthy caloric intake regardless of how much fat you consume. If you want to know exactly how many calories you should eat in a day and an exact macronutrient split, we recommend speaking with a registered dietitian.
Chisel Your Triceps With 2 Dumbbells and This 30-Minute Beginners' Upper-Body Workout
When it comes to the upper body, biceps and shoulders get a lot of attention, but it's your triceps that can really give your arms that lean, sculpted appearance. Even more importantly, strong triceps help you maintain proper form in just about every pushing and pulling movement you do.
This triceps workout by New York Bach personal trainer Beate' Jones, NASM, is a great way to start whipping those arms into shape. It's a mix of triceps moves and other upper-body exercises, because a balanced upper body is key to your functional strength - and because we still want you to be able to move afterwards. The workout should take you about 30 minutes and is perfect for any fitness level. Some advice from Beate' before you start: keep your core engaged the whole time. "That way, you can really focus on the upper body," she told POPSUGAR. Get it? Got it. Grab your dumbbells and let's go.
Triceps-Focused Upper-Body Workout
Equipment Needed: Light weights (five to 10 pounds) or resistance bands such as Therabands. (Check out this guide to determine how heavy your weights should be.)
Directions: Complete three sets of each superset, with a one-minute rest between each set. Start with the short warmup and end with the static-stretching cooldown.
| Warmup: 2 sets per stretch | Time/Reps |
|---|---|
| Arm circle, forwards | 30 seconds |
| Arm circle, backwards | 30 seconds |
| Chest opener | 30 seconds |
| Horizontal chest opener | 30 seconds |
| Plank walkout to upward-facing dog | 5 reps |
| Superset 1 | Reps |
| Front lunge to stand with curl and press | 8 reps on each leg |
| Triceps push-up | 5 reps if on toes, 10 reps if on knees |
| Superset 2 | Reps |
| Bent-over row with triceps extension | 10 reps |
| Triceps dip | 10 reps |
| Superset 3 | Reps |
| Plank to ankle reach | 5 reps for each foot |
| Overhead triceps extension | 10 reps |
| Cooldown: 2 sets per stretch | Time |
| Shoulder stretch | 30 seconds |
| Triceps stretch | 30 seconds |
| Downward dog | 30 seconds |
| Child's pose | 30 seconds |
Keep reading for details on how to do each move.
Should You Really Train Abs Every Day For a Stronger Core? 3 Trainers Explain
It's conventional fitness wisdom to avoid training the same muscle group two days in a row, which is why lots of people talk about doing "leg days," "arm days," "glute days," and so on. Yet, it seems like this practice doesn't quite extend to that all-important central muscle group: your abs. Core and ab workouts don't require a lot of equipment or time to be effective, which is why many of us will tack on a plank or some leg lifts at the end of our workout just to get that extra bit of burn (and bring us a little closer to a six-pack). But should you really be training your abs every single day?
Trainers Don't Recommend Daily Ab Workouts
"There seems to be a misconception that more is always better with abdominal training," said Lee Wratislaw, NASM, a GOLD'S AMP certified personal trainer at Gold's Gym. "You need to give the abdominal muscles time to recover, as you would other muscles of the body." Lee recommended doing ab-specific workouts just two to three times a week. Doesn't seem like enough? Remember that your abs are working in just about every kind of exercise you do, from cardio to weightlifting moves like squats and deadlifts, as long as you're engaging your core properly.
Evan Metzger, ACE, a trainer at Be Fitness in Milwaukee, WI, told POPSUGAR that the frequency of your ab workouts is much less important than the types of exercises you're doing. Diversifying your moves to hit different parts of your core on different days will make you strong and stable throughout your midsection. "Your core is always being used when you're exercising, so focusing on different aspects of it on different days could be beneficial," Evan explained. For example, you could do rotational exercises, like medicine ball side rotationsor Russian twists on one day; work on stability with a farmer's carry or overhead weighted carries on the next; then tackle extension movements like sit-ups or back extensions.
Warm Up Your Abs Before Every Workout
Still, it's not a bad idea to warm up your abs before a workout, whether it's cardio or weight training. "That's actually ideal," said Ashleigh Kast, NASM, a certified personal trainer at Perfomix House and coach at Ladder. She recommended doing some planks, side planks, or hollow holds before a workout. "It brings the focus back to that very important part of your body and gets you ready to move or lift with integrity," she told POPSUGAR. These are the four moves we recommend to activate your core and get your body ready for a workout.
If you're doing it right, you should be engaging your core in every workout and every exercise you do, so there's no need to do an ab-specific workout every single day. Doing warmup moves that engage your core, like plank walkouts and body saws, and completing two or three ab-focused workouts a week will strengthen your ab and core muscles without risking injury.
Grab a Set of Dumbbells For This Total-Body HIIT Workout to Fight Belly Fat
If you want to lose belly fat, experts agree on three things: One, dialing in your diet is a must - you can't out-train a bad diet. Two, strength training is key. NASM-certified personal trainer Sam Altieri said three to four sessions a week is the sweet spot for most people.
That brings us to number three. Jade Jenny, head coach and owner of Champlain Valley CrossFit, told POPSUGAR that while crunches won't erase your belly fat, hours of steady-state cardio also isn't the best option. The most effective type of cardio that's proven to target belly fat is high-intensity interval training (HIIT).
Beachbody trainer Autumn Calabrese, creator of the 21 Day Fix and 80 Day Obsession fitness and nutrition programs, told POPSUGAR, "Eating clean, healthy foods is a huge step in the right direction, but if you want less belly fat, we need to burn calories and build lean muscle." She added, "If you really push during your workout, you can keep it to 30 minutes."
So while you're eating nutritious food and tracking your calories or macros (if you choose), you can use this half-hour workout to burn calories, build muscle, and fight belly fat. This workout combines dumbbell moves with bursts of cardio intervals. It's fun and fast-paced. Let's go!
Total-Body Dumbbell Workout
Equipment needed: One or two sets of dumbbells (five to 25 pounds).
Directions: Complete each exercise below for 45 seconds, followed by a 15-second rest. Repeat this 10-move circuit three times for a 30-minute workout. The goal is to keep moving for each 45-second interval, so choose an appropriate dumbbell weight that challenges you but also allows you to complete the reps without stopping. It's OK to use different dumbbells for different exercises.
- Jumping jacks
- Dumbbell thruster
- Jumping jacks
- Alternating forward lunge with biceps curl
- Jumping jacks
- Plank dumbbell row
- Jumping jacks
- Surrender
- Jumping jacks
- Deadlift with front row
Keep reading for details on how to do each move.
18 Healthy Dinners That Are 5 Ingredients or Fewer
We've all been there - the fridge is almost empty, the cupboard is gathering cobwebs, and that trip to the grocery store just keeps getting pushed back. In times like this, it's easy to reach for that bowl of microwavable mac and cheese or order takeout, ultimately throwing any health-conscious decisions to the wind. But rest assured the following recipes all contain five ingredients or fewer and the varying contents of your spice cabinet and are as satisfying as they are healthy.
These 80 Day Obsession Transformations Will Inspire You to Sign Up Immediately
One of Beachbody's most popular fitness programs is 80 Day Obsession, designed by supertrainer Autumn Calabrese. It involves 80 days of unique daily video workouts, plus a specific portion-controlled meal plan to follow, and takes 13 weeks to complete. Each workout builds on the day before to help you get stronger every day. It's fun, fast-paced, you can do it at home (or wherever you are), and the most important thing is that it works! Look through these transformation photos to see what can happen with 80 days of determination and consistency.
Let's Go Flower Chasing - Top 10 Destinations to See Spring Flowers Around the World
While many people go "leaf peeping" in the Fall, now is the time to plan your trip to view the world's most gorgeous flowers in the springtime. There's no better way to celebrate the season than by appreciating the blooming gardens around the globe. Some of the world's biggest and best Spring flower fields range from top international destinations to small towns in the United States. From flower festivals to travel-worthy gardens, we've rounded up the 10 best destinations to visit this Spring to see gorgeous flowers.
Crowds Sang "Ave Maria" Together as the Notre-Dame Cathedral Burned
The devastation and heartbreak of the Notre-Dame Cathedral fire on April 15 could be felt through the reaction of the surrounding crowd in Paris. As the historic landmark burned, witnesses looked on in helpless disbelief as the cathedral's spire and roof collapsed - although its main structure has been preserved.
Yet, in the midst of such a tragic loss, the strangers surrounding Notre-Dame joined each other in prayer and song, adding beauty to the otherwise painful damage. Twitter users gathered clips of the crowd singing "Ave Maria" together in French as they watched the structure flame. The videos quickly went viral, with viewers commenting that the song is both "so beautiful and sad at the same time" and that they can "feel their pain but hear their love."
According to the Paris police, the fire is now contained. The original cause still remains unknown. French President Emmanuel Macron thanked firefighters for their tireless efforts, and said, "Thanks to their bravery, the worst has been avoided."
All Hail the Queen and King of Westeros in This Gorgeous Game of Thrones Wedding Shoot
Ever since Jon Snow bent the knee to Daenerys at the end of season seven, we have been on the edge of our seats waiting to see what a wedding in Winterfell might look like. After all, a union between Daenerys and Jon looks pretty inevitable - unless, of course, the fact that they're related bothers them at all. Thanks to the team at Top Knots CoWorking, who styled this shoot, all of your Jon and Daenerys Winter-themed wedding visions have been brought to life in one elegant and enchanting photo shoot that absolutely captures the idea that Winter is here.
From the beautiful Great Dane in place of a direwolf to a glass dragon egg, swords, fur, and blood-red flowers, this styled Game of Thrones shoot pulled out all the stops, and it totally paid off because now I can't get that dramatic theme song out of my head. With all the snow on the ground and the heat between each of the models - inspired by Jon, Daenerys, and Sansa - this shoot truly makes it look like a wedding of ice and fire. Keep reading to see the gorgeous outcome of the shoot and to see how many Game of Thrones references you can spot.
The Wisteria Flower Tunnels of Japan Look Like a Fairy Tale Come to Life
The wisteria tunnels at the Kawachi Fuji Gardens in Kitakyushu, Japan, are almost otherworldly in their beauty. While thousands of tourists flock to Japan to see the country's fabulous displays of cherry blossoms every year, the lesser-known wisteria tunnels remain a little off the beaten path, despite an increase in popularity over the past few years.
Wisteria is a climbing flower that blooms in the Spring with a variety of colors that make up a stunning Spring palette, including violet, light pink, and white. Every year at the end of April, the long-established wisteria at the gardens bloom and transform the man-made trellises into spectacular works of art. The combination of the aroma and stunning visual display make it a true sensory experience.
There are two tunnels to enjoy, each measuring about 100 meters long and consisting of up to 20 different varieties of wisteria, known locally as fuji flowers. If you want to visit, make sure to plan ahead - the display usually only lasts a few weeks. While the gardens are notoriously difficult to get to, the payoff is totally worth it. Look through to see stunning photos of this fairy-tale destination!
- Additional reporting by Lauren Harano
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