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.
vendredi 3 mai 2019
How I Learned the Universal Power of Prayer as a Nontraditional Latina
Today is the National Day of Prayer in the US, and I'm not ashamed to admit that I pray. A few years ago, I would have been. As a nontraditional Latina who was raised within the constructs of organized religion, it took active reflection to tap into the power of prayer without skepticism and experience breakthroughs in consciousness while praying.
According to Pew Research, 77 percent of Latinos in America identify as Christian and 48 percent of those specifically as Catholic. As a young girl in Honduras, my mother went to Catholic school where she became averse to the religion. One cruel nun who would draw blood from her knuckles with a ruler for the slightest infraction was enough for her to swear off the dominant faith for life.
When she arrived in America, religion was not a priority until she found herself isolated in a small town craving community and a woman knocked on our door. I was 5 years old, but I'll never forget the minister: her bouncy blond bob and megawatt smile. She was pretty, dressed modestly in a floral knee-length dress with buttery leather pumps and nude tights, even though it was very hot out that day. Her Mercedes-Benz sat running in our driveway, two others waiting inside, as she cheerfully spoke to my mother through our screen door. She came to casually discuss a concept she called "Armageddon" and offered my mother literature, which she accepted, wanting friendship most of all.
We became Jehovah's Witnesses during the formative years of my childhood and joined what Pew accounts for 2 percent of the Latinx population. This meant I didn't stand for the Pledge of Allegiance, celebrated zero holidays, and had to give up a solo in my high school's annual performance of the "Hallelujah" chorus from Handel's Messiah.
The doctrine gave my mother purpose, structure, and an illusion of protection. It made me feel "other" in every way a child could imagine. But I kept my struggle from my mother and instead began hiding our new beliefs from my peers. My sister and I referred to it in code (still do) as the "JDubs," until the Kingdom Hall and its parishioners exposed the inevitable failings of organized religion and we fell away from the church in dramatic fashion. Because how else do those things go down?
I had shame attached to worship in every direction - shame for being a part of what many regarded as an antisocial cult and shame for not adhering to its principles perfectly. While I was glad to be free from the rigidity of religion, spirituality stirred within me, beckoning. When I arrived at a time in my life when I lost everything and someone asked me if I pray, I wasn't completely appalled. I was desperate enough to listen. I had a language for prayer I was familiar with. But, because it was attached to an experience I had always strived to hide, I labeled it "wrong." I thought I needed to learn how to pray the "right" way and wanted to completely reinvent the practice for myself.
Meditation and prayer came into my life simultaneously, and as I struggled to summon a "white light" moment, I felt like a failure. I bought candles, palo santo, downloaded apps, and read books from the foremost spiritual leaders but couldn't really feel anything until I got quiet and honest.
In a report for National Geographic, host Morgan Freeman examined cerebral evidence of divinity when meditating on God, i.e. praying. Testing indicated that the frontal lobe, which controls making smart, informed decisions, is activated when trying to connect with God. That is, if you believe in it. Further, it was proven that "experiencing the divine actually changes the brain, changes the way we see the world."
My first encounter with the divine happened at work a few months ago, and it forever altered my perspective.
I had a meeting I was dreading at a job I hated, but couldn't quit. I needed the money. Before my appointment, I took a walk and tried to pray but my anxiety was far too heightened to achieve a meditative state. With my head bowed in exhaustion I heard, "Come with me." I felt a presence on my forehead and realized those words came from my lips. The sensation was so shocking, I raised my shoulders but kept speaking with my eyes closed. I spoke to a higher power as if it was my sister and said, "I have something I need to do, and I'm scared, will you come with me?"
In that moment of surrender, I realized I wasn't asking the people in my life this important question. I understood my needs and wasn't ashamed to admit that I wanted help.
When I returned to the office, I was fired. And while I genuinely did not know how I was going to pay my rent or continue my weekly visits to the doctor, I also felt an ineffable comfort. A knowing that no immediate action was necessary in that moment. I didn't have all the answers, and that was OK. I gave myself permission to figure it out - no stopwatch, no goalposts.
After that day, my life changed completely - miraculously even. Not right away and not necessarily because of prayer, but because it taught me to pause. It led me to the root of my being and the reality of my potential. Prayer replaced confusion with serenity, and my path was revealed by simply speaking my deepest truths, which is something anyone can do.
Stop What You're Doing, and Direct Your Attention to Cardi B's Flaming 6-Pack at the BBMAs
Sure, most people want to party with Cardi, but I'm going to need to work out with her. On Wednesday night, Cardi B hit the red carpet for the Billboard Music Awards in Las Vegas where she was nominated for 21 freakin' awards. The 26-year-old rapper posed for photos alongside Offset wearing a Cher-inspired two-piece yellow ensemble covered in gemstones and diamonds, but those were just mere accessories surrounding her incredibly toned core. Cardi took home six BBMAs - one for each of her supertoned abs, we presume.
Cardi is often flaunting her body in sexy music videos and Instagram photos, but it was her glitter-covered abs during the award show that had us shaking. I mean, this woman gave birth to baby Kulture in July of last year, and she looks unbelievable! Check out some flaming hot photos of Cardi B's abs at the BBMAs, and try these ab workouts the next time you hit the gym.
Keira Knightley Is Pregnant With Her Second Child! See the Stylish Way She Revealed the News
Baby No. 2 is on the way for Keira Knightley! The actress discreetly revealed her second pregnancy when she and her husband of six years, James Righton, attended a Chanel party in Paris on Thursday. Wearing a cream-colored gown that showed off her growing belly, the 34-year-old actress subtly cradled her bump while heading into Place Vendôme. Keira and James are already parents to a daughter Edie, who turns four this month. Congrats to the soon-to-be family of four!
The Pair From Set It Up Are Starring in a Brand-New Romantic Comedy on Netflix!
Good news, Set It Up fans (aka everyone who's seen Set It Up). Zoey Deutch and Glen Powell are teaming up for a new movie along with the filmmakers behind the popular Netflix romantic comedy, which premiered last June. It's not a sequel to the rom-com - which also stars Lucy Liu and Taye Diggs - but we have no doubt it will deliver on all of our heartwarming-meets-funny needs. The Hollywood Reporter confirmed that it's tentatively titled Most Dangerous Game, and it will begin production in early 2020.
"While it was clear that audiences were clamoring for a sequel, we are excited by the thought of creating a new, distinct film that explores different romantic comedy tropes while still being anchored in everything that we loved about the first movie," producer Justin Nappi said. Set It Up writer Katie Silberman, who also wrote Booksmart, will produce the film as well.
Related: Ali Wong and Randall Park's Netflix Rom-Com Has the Cast of Your Dreams
Producer Juliet Berman added, "It will be exciting to see Glen and Zoey do something completely different. We all talked about what we could do again and [Most Dangerous Game] was something that Katie brought to us that was creatively exciting as a next project and we jumped on it." Netflix is absolutely crushing the rom-com game lately, so we can't wait to see what else we'll be able to cancel our Friday plans for.
The Preview For Next Week's Game of Thrones Episode Shows Even MORE Trouble in Westeros
Well, Game of Thrones fans, let's take a deep breath. After eight years of the highly anticipated confrontation between the living and the Army of the Dead, we made it through, and it was insane. Although it may feel like every single episode leading up to episode three of season eight was preparing us for the Battle of Winterfell, we all now see that the wars in Westeros are just beginning. The 82-minute episode is not only the longest episode of the series, but it brought us the biggest, bloodiest biggest battle sequence of the show to date. Some great people die fighting the Night King's relentless army, but next Sunday, the survivors of Winterfell will deal with the living.
The preview for the the fourth episode begins with Cersei Lannister in King's Landing, and Euron Greyjoy bowing at her feet. While the brave fighters of Winterfell killed the Night King and his entire army, Cersei and Euron were honeymooning, but trouble is coming, and it's coming with two dragons.
"We have won the Great War," Daenerys tells a battalion of soldiers. "Now, we will win the last war." But it's not only war she and the rest of Winterfell are after: it's Cersei. "We'll rip her out root and stem." Watch the clip above and see how Westeros reels from the war against the dead.
West Elm Is Having a Huge Sale on Outdoor Furniture, and WOW, We Want It All
You asked for new outdoor furniture, and let us tell you, West Elm heard you. Not only does this stylish retailer have the most beautiful pieces on the market, they also offer them at reasonable prices. Have we sold you yet? If for some reason we haven't, let us also tell you that they are having a huge sale on outdoor furniture. We are talking up to 40 percent off. Yes, you read that right. This includes chic chaise lounges, glamorous dining sets, and everything else you could possibly need to turn your backyard into your own Summer sanctuary.
If you still need that last bit of convincing, take a look at our favorite pieces. See you in the backyard!
So, Kelly Clarkson Had Appendicitis During the BBMAs, Yet She STILL Crushed 2 Performances
There's no denying it: Kelly Clarkson was the queen of the Billboard Music Awards this year. Not only did the singer-songwriter host the entire star-studded evening, but she also took the stage for two performances - one an impressive medley of today's top hits and the other an emotional rendition of her song "Broken & Beautiful" from the UglyDolls movie soundtrack. Though she seemingly breezed through the night with that signature Kelly smile planted on her face, it turns out the 37-year-old mother of two was actually dealing with the effects of appendicitis the whole time - and the entire week prior to the award show.
Immediately following the three-hour event in Las Vegas on Wednesday, Kelly flew home to Los Angeles and had her appendix removed the next morning, Entertainment Tonight confirms. Once fans caught wind of her surgery and began praising the fact that she flawlessly hosted the BBMAs despite the pain, Kelly spoke out on Twitter to admit that she only put on a brave face until the show wrapped. "Not gonna lie.... I may or may not have broken down in tears after the show from pain," she tweeted Thursday evening. "I flew home directly after the event, nailed the surgery early this morning, & feeling awesome now! Bye bye appendix. #TheShowMustGoOn." Kelly is now recovering at home in preparation for this Monday's episode of The Voice.
Welp, if that isn't the epitome of strength and resilience, we're not quite sure what is. Read on to see photos of Kelly keeping her cool throughout the BBMAs like the badass she is.
Title Boxing Club Classes Are a Real Knockout - Here's What to Know Before You Go
Ever wanted to work out like Rocky Balboa? Well, have we got the place for you. Title Boxing Club, one of the premier boxing gyms in the country, is one of the best places to hone your boxing skills and get an incredible workout. If you're ready to step up to the plate (er, bag), here's everything you need to know before taking your first class, including the price.
What Is Title Boxing Club?
Title Boxing Club is a truly authentic boxing experience. It's modeled after a legit boxer's workout to challenge every fiber of your body. With a blend of boxing, kickboxing, and MMA, this workout will strengthen your arms and core, as well as improve your overall fitness.
What's Involved in a Typical Title Boxing Club Class?
You can take a few different classes at Title Boxing Club. There are boxing classes, kickboxing classes, MMA training classes, and private training sessions. Each of these classes will give you a full-body workout. In the boxing classes, you'll focus on different punching moves with the bag, whereas in kickboxing, you'll add in more legwork. You work in rounds, just like you'd expect in boxing, and each is three minutes and guided by a trainer. In the MMA classes, you do the same work with the bag, but you'll also do more on the ground to really challenge and condition your body. Classes are offered in 30-, 45-, 60-, and 75-minute increments, so you can choose the one that's right for you.
Is There Any Special Equipment Involved in Title Boxing Club?
You obviously need boxing gloves and wraps for your classes, but you can get all of these at the gym. You'll have to pay for the equipment, but you are also more than welcome to bring your own so you don't have to use the ones there.
How Much Does Title Boxing Club Cost?
Title primarily operates on a membership basis, with the cost varying widely depending on your location and the package you choose. Like with any gym membership, you'll save money by signing up for a year-long membership or by joining with another member. You can do a Club Card, which gives you unlimited access to more than 100 Title clubs; a Club 8 membership, which lets you work out eight times a month; or Club 4, which lets you work out four times per month.
The initiation fee varies based on what membership you choose, but can run you up to $200. The monthly cost can be anywhere from $60 to $80, or a little more based on your location. In New York, if you want to take a trial class to see if you like the place before you commit, it's just $35. You can read more on Title's membership options on the website.
What Else Do I Need to Know?
If you don't have a Title Boxing Club near you or you'd just rather work out from the comfort of your home, you can stream workouts using Title Boxing Club On Demand. Pricing starts at $25 a month and gives you the freedom and flexibility to work out whenever and wherever you want.
Blake Lively and Ryan Reynolds Are Expecting Baby #3! See Her Growing Belly on the Red Carpet
Blake Lively and Ryan Reynolds are about to be parents again! On Thursday, the 31-year-old actress hit the red carpet to support her hubby at the premiere of his new film, Pokémon Detective Pikachu, in NYC, and showed off her growing belly in a curve-hugging yellow dress. The couple tied the knot in 2012 and welcomed daughter James two years later. In September 2016, Blake gave birth to their second daughter, Ines. We last saw both little ones when Ryan was honored with a star on the Hollywood Walk of Fame that same year. Congrats to Ryan and Blake on their growing family!
I'm a Total "Sucker" For the Jonas Brothers' Fiery Billboard Music Awards Performance
The return of the Jonas Brothers means catchy new love songs, hilarious social media videos, and, yes, even award show performances! On Wednesday night, Kevin, Joe, and Nick took the stage for their first award show performance in over a DECADE at the 2019 Billboard Music Awards. With a sexy mashup of "Jealous," "Cake by the Ocean," "Sucker," and "Cool," the Jonas Brothers showed fans and viewers that they've absolutely still got it.
Just like the music videos for "Sucker" and "Cool," the JoBros' performance was filled with swagger and literal fire. But of course, the cutest moment in their set came when they marched through the audience and took a second to squeeze in a few kisses with their wives, Priyanka Chopra and Danielle Jonas, as well as Joe's fiancée, Sophie Turner, who were all cheering them on.
The trifecta recently announced their new album, Happiness Begins, with tour dates and supercool merchandise, so we have no shame in screaming like our teenage selves during this performance. Check out the video above!
I Can Already Tell I Won't Be Able to Stop "Thinkin' Bout" Ciara's Billboards Performance
In case you weren't aware, Ciara recently released a new bop called "Thinkin' Bout You." It's the kind of song you sing embarrassingly loud in the shower while you're getting ready in the morning and the type that makes you start shimmying your shoulders before you even realize you're doing it. So, naturally, it was the perfect fit for the 33-year-old's Billboard Music Awards performance on Wednesday.
After strutting down the red carpet with her truly adorable 4-year-old son, Future, by her side, Ciara took the stage during the big show in Vegas wearing a pinstriped suit and oversize hat (a look that I may or may not attempt to copy when I head to work tomorrow). She wasted no time in executing the set's flawless choreography, which you can see in footage of her performance ahead!
Eos Is Launching a Watermelon Frosé Lip Balm, and Our Lips Are Just So Grateful
There's a reason you won't find a single lip balm in Eos's new collection that you won't want to try.
The new flavors in Eos's FlavorLab line are: Eucalyptus, Lavender, Lychee Martini, Watermelon Frosé, Lavender Latte, and Beach Coconut. If each one sounds delicious to you, that's because Soyoung Kang, CMO at Eos, had big goals for them. FlavorLab is the brand's annual release of its crème de la crème flavor profiles and her thought process - as the lead of a brand known to release lip balms with irresistible tastes - was that if Pantone releases its "Color of the Year," Eos should be creating its "Flavors of the Year."
She enlisted her vast network of flavor experts - or "flavor foragers," as she calls them - as well as 19 influencers to weigh in on what the new balms should taste like. The end result is nine yummy lip savers that evoke a sense of Summer nostalgia. Preview them, ahead.
Taylor Swift and Brendon Urie Bring Magic to the BBMAs With Their First Performance of "Me!"
I promise that you'll never find another Billboard Music Awards performance like Taylor Swift's. On Wednesday, the singer was joined by Panic! at the Disco frontman Brendon Urie as they opened the award show with their new single "Me!" Just like the colorful music video, the performance was nonstop fun as Swift and Urie danced and sang along on the pastel-hued stage.
If you can't get Swift's single out of your head, there's good news: she has even more new music in store! Shortly after the release of "Me!," Swift teased that the title for her second single and seventh album are hidden somewhere in the music video. We can't help but wonder if her performance also included a few Easter eggs about what's to come. See all the action ahead, including a bunch of gorgeous photos from her set!
The Best Gifts For 7-Year-Olds in 2019
Buying gifts for any kid in your life including that seven-year-old can be tough but we have made it easy by selecting the best educational toys to action figures to crafts. Your little one is growing up, and in case you didn't notice, they're a big kid now. From building sets that let them get creative to games that bring the whole family to the table, we've rounded up the best gifts for the 7-year-old on your list - gifts that will keep them coming back for more every day.
For even easier shopping, click below for your needs.
- Educational and STEM Toys
- Riding Toys and Bikes
- Outdoor Toys
- Dolls & Plush Toys & Action Figures
- Games and Puzzles
- Pretend Play /Dress Up
- Books
- Crafts and Projects
- Additional Reporting by Rebecca Gruber
Get the 3 Simple Meals That Soccer Star Megan Rapinoe Eats Every Day to Bring Her A Game
One question that Megan Rapinoe, US Women's National Soccer Team (USWNT) veteran of nearly 13 years, gets asked all the time is what her game-day rituals are. Any weird habits? Lucky pregame meals? Favorite warmup ab workout she has to do?
"It's funny. I don't feel like I have any superstitions or anything like that, but I actually do the same things every game day," Megan told POPSUGAR. Her diet is one thing she makes sure to stay consistent with. "There are certain things that I need to eat to get ready for a game," she said. In fact, that consistency is so key that her game-day meals end up being pretty similar to her daily diet - whole foods with minimal artificial or processed ingredients. Artificial ingredients "just really mess with me," she said, "so I'm not going to introduce that on game day."
Megan Rapinoe's Daily Diet
- Breakfast: A cup of coffee and a simple breakfast sandwich: two eggs with sauteed onions and spinach on an English muffin
- Lunch: Avocado toast with a chicken thigh and a side of fruit
- Dinner or pregame meal (about three hours before kickoff): Two chicken thighs, a sweet potatoes and asparagus or another light vegetable (heavier veggies like broccoli "tend to stick with you for a while," Megan laughed.)
- Pregame or prepractice snack: A light energy bar or a handful of almonds
For hydration, Megan sticks with water throughout the day and an all-natural sports drink, like BodyArmor Lyte, before pregame warmups.
As Megan's diet proves, you don't need to get crazy or complicated to eat healthy and see the payoffs in your workouts. A simple, whole-food diet can go a long way, whether you're a regular Joe trying to get healthy or, you know, an Olympic gold medalist-slash-World Cup winner.
May the Force Be With Your Fingers: 7 Easy Star Wars Nail Art Ideas
One of the easiest ways to show off your devotion to Star Wars is with nail art themed around the out-of-this-world movies. For megafans, that means plenty of R2D2 thumbs, lightsaber index fingers, and Chewbacca pinkies. Don't know where to start? Luckily, lovers of the films have been practicing their skills and showing off their exceptional designs so you can get inspired for some looks of your own. To perfect your art, pick up a skinny paint brush, a dotting tool, and even a toothpick to draw on Leia's famous buns.
Check out the intergalactic nail art ahead, and may the force be with you.
Having Friendship Issues? Here's What Your Zodiac Sign Has to Say
When it comes to friendships, just like everything else in life, there are some good and some bad. Finding a true friend, which is someone who is reliable, loyal, kind (but probably still opinionated to some extent!), and helps strengthen and maintain your bond, is rare. And when you find a good friend who brings out the best in you, you want to hold onto them. While every friendship is different, there are a few zodiac signs that might be harder to get along with then others. But then again, that totally depends! Keep reading for some common friendship issues each sign may bring to a relationship according to astrologer Narayana Montufar.
Pack Your Bags, Because These 15 Vacation Dresses Are All on MAJOR Sale at Nordstrom
If you're planning a vacation or getaway, you have to bring the right clothes along. Consider packing some travel-friendly dresses. Nordstrom offers plenty of options that are lightweight and easy to fold up. Whether you're on a long plane ride or exploring a new city, there are designs out there that will be comfortable and stylish. If you need further proof, we're here to be your shopping guides
Bonus points: everything we uncovered is on big-time sale. The site is slashing prices on all sorts of must haves, but the dress selection is truly impressing us. Check out our favorite choices with new and improved price tags. It's time to shop for your next adventure!
Blake Lively Re-Created Her Best Maternity Style Moment Ever to Show the World She's Expecting
Do you remember how incredibly stunning Blake Lively looked on the red carpet in this Gucci dress circa 2014? The design featured a plunging neckline and a body-conscious fit so the actress could show off her growing belly at the Angel Ball. At the time, she was pregnant with James, and it seems like Blake looked back to that iconic moment when she stepped out with hubby Ryan Reynolds at the Pokémon Detective Pikachu premiere in NYC on May 2.
Blake chose a similar lemon yellow Retrofête look with sequins, beads, and a sash ($670) that highlighted her new bump. She accessorized with colorful chandelier earrings, gemstone rings, a wrist full of bracelets, and multicolored ankle strap heels. Needless to say, she was glowing, so it just seems that yellow is Blake's color when she's expecting.
Scroll down to see Ryan rocking a Brunello Cucinelli suit next to Blake, charming us twice in the same style five years apart, and don't be surprised if she steps out again soon in a similar number. After all, Blake chooses her outfits on her own, and it seems like she knows what works for her without us - or anyone, for that matter - pointing her in the right direction. Yep, that's one mama who's a complete and total powerhouse.
jeudi 2 mai 2019
Ready to Start Running Longer? Here's How to Conquer Any Distance and Feel Good Doing It
Whether you're closing in on your first 5K or training for a half- or even full marathon, if you've been bitten by the running bug, chances are you've started to feel the urge to push your mileage. Running longer and farther lets you pursue longer races and set higher and higher goals. Plus, it feels awesome to be able to run distances you've never dreamed of, whether that's two miles or 20.
But even those of us who love running know that pushing toward longer distances is going to come with some discomfort: aching muscles, aching lungs, blisters, chafing, and generally feeling exhausted. Sometimes, there's no way around it; if you're running 15 miles, your body is going to need to rest by the end. But if some of that exhaustion can be remedied - and good news: it can - runners old and new want to know how to do it. POPSUGAR spoke to two running experts to get the full story on how to run longer, minus the fatigue.
Fix Your Running Form
Preventing fatigue ultimately comes down to form, according to Michael Fredericson, MD, professor and director of physical medicine and sports medicine at Stanford. "The more efficient your running gait is, the less energy you're going to need to use, and the less fatigued you're going to get," he told POPSUGAR. Perfecting form sounds complicated, but Fredericson said the main thing is to stay relaxed. Tensing your muscles not only makes them ache but also uses extra energy and intensifies the impact on your body as you run.
If you're having trouble upping your mileage, it's ideal to consult a running coach or doctor and schedule a gait evaluation. You can also analyze your own form, keeping an eye out for a few common mistakes that could be overtaxing you on your runs.
- Overstriding: Also called heel striking, people who overstride land too hard on the heels of their feet. "You want to land so that your heels are underneath your knees, not in front of them," Fredericson said. Overstriding is a common problem, and this simple drill can help you identify and correct it.
- Bouncing up and down: It's natural to bob up and down while you run, but if you're bouncing too much, you're wasting energy that could be used to propel forward. Focus on pushing your body straight ahead instead.
- Crossing your feet: Your feet should be moving in a straight forward line, not diagonally in front of your body. Watch your feet as you run to make sure that they're not crossing in front of you, which Fredericson said is very inefficient.
Running efficiently also means supporting your knees, which you can do by strengthening your hips and feet. Fredericson recommended exercises like clamshells, squats, and single-leg squats to improve hip strength.
To stabilize your foot muscles, stand on one foot (you can try a yoga Tree Pose if it's comfortable) and focus on maintaining the arch in your foot without letting it collapse. "Think of your foot like a tripod, from the heel to the big toe to the little toe," Fredericson said. "You're helping that tripod lift up your arch." Strengthening your calf muscles (particularly the gastrocnemius, the big round muscle in your calf) will also help support proper running form. Fredericson recommended doing strengthening exercises at least every other day.
Breathe Into Your Diaphragm
Another major discomfort when you're increasing your mileage: aching lungs. Again, Fredericson said this comes back to staying relaxed. "When people get tense, they start to breathe from their chest," he explained, which makes you feel short of breath. Instead, focus on breathing from your diaphragm, the muscle just below your ribcage. That in and of itself can help you relax, but it'll also make your breathing slower and more efficient.
Another way to ease your breathing: slow your pace, said exercise physiologist and personal trainer Tom Holland, MS, NSCA-CSCS, ACSM, who's completed over 60 marathons. When you're just starting to push your distance, there's no such thing as running too slowly or taking too many walking breaks. "That's how you gradually build up your running endurance while decreasing the cardiovascular discomfort," he told POPSUGAR.
Focus on setting a slow, comfortable pace at the beginning of the run in particular, Holland said. Starting out even a little too fast can put you into oxygen deficit, cause stomach cramps, and turn the run from relaxing to tense and uncomfortable.
Distract Yourself
You know how running often makes your mind wander? Embrace that, Holland told POPSUGAR. Disassociating during your runs - focusing on anything other than the run itself - can make you feel like you're not working quite as hard. That decrease in perceived effort makes you less tired, certainly, but it also makes your run more enjoyable.
If you have a hard time getting to that free and relaxed state of mind on your own, Holland recommended listening to music or running with a partner or group. Running with others, he added, is a great way to learn more about running, hold yourself accountable, and have more fun on even the hardest runs.
Cross-Train
Trading the sidewalks or the treadmill for the elliptical, exercise bike, or pool might seem counterintuitive when you're trying to increase your mileage, but both of our experts recommended it. Holland told us that cross-training gives you variation, for one thing, which offers a much-needed mental break. It also helps you avoid injuries and eases the daily wear and tear that can make runs even more exhausting.
Pool workouts like swimming laps or aqua jogging can be a huge boon to runners, preventing overtraining injuries like stress fractures. Fredericson has even had patients train for marathons by running almost exclusively in the pool, with just one road run per week. Holland also recommended cycling and the elliptical as complementary cardio for runners.
Patience is key when you're upping your mileage, because pushing too far too fast is a recipe for injury. By maintaining good form and keying into mental tricks and cross-training workouts, it's definitely possible to hit your distance goals without exhausting yourself in the process.
This 30-Minute Cardio Dance and Sculpting Workout Is Good For Your Body and Your Mind
Get ready to dance and sculpt with Joie Lee Ruggiero, creator of Haumea Athletics. This high-intensity workout will challenge your body, mind, and stretch your coordination. Press play and let the music guide you through the 30 minute cardio workout.
Love this workout? You can find Joie's Mahina Moon Series, a four-workout collection - one for each week of your cycle - that follows your body's natural rhythms, available on Glow, POPSUGAR's new marketplace to shop for workout videos, meal plans, fitness guides, and more.
On Joie: Seafolly top, Ghost Flower tights and Nike shoes. On Deja: Avocado outfit and APL shoes. On Tarra: Lorna Jane top, Nux Active leggings, and Reebok shoes
I'm a Trainer, and This Is the 20-Minute Workout I Swear by When I'm Short on Time
I'm a personal trainer, and as of lately, I find it nearly impossible to schedule my own training sessions. Ironic, right? I'm not sure if I'll ever reach homeostasis when it comes to fitting in everything I want and need to do in a day, but until then, my quick fix is this total-body workout that is super fast and intense.
Since this workout is only 20 minutes, you will complete each exercise taking little to no rest in between. I typically use the transition into each exercise as my rest. As always, if you need to slow down the work, take more rest, or modify any exercises, please do so! Warning: this workout is intense and incorporates some plyometric exercises. If you have any injuries and/or knee issues, either modify those exercises, skip them completely, or do this low-impact workout instead. Once you've completed the circuit, take two to three minutes of rest and then repeat the circuit for a total of four rounds.
"No Pain, No Gain?" We Asked a Doctor If Sore Muscles Actually Equal Stronger Muscles
There's a kind of pride in feeling sore from a hard workout. It's a reminder that your body accomplished something impressive, whether that was a hard strength training workout or a long run. There's also the idea that the workout that leaves you sore is also the one that's helping you get stronger. "No pain, no gain" is a saying for a reason - but is there any truth to it? Does muscle soreness really correlate to muscle growth? POPSUGAR talked to Sander Rubin, MD, sports medicine specialist at Northwestern Medicine, to get to the bottom of it.
"Muscle soreness can absolutely indicate that our muscles are growing," Dr. Rubin said. Some inflammation is required in order for your muscles to get bigger and stronger, he explained. Your body sends out pain signals as a part of that response, which cause the feeling of soreness and even discomfort after intense exercise.
Dr. Rubin pointed out, though, that if you don't feel sore after a workout, it doesn't mean the exercise "didn't work." He explained that "post-workout soreness is caused by a variety of factors." In fact, the actual cause of common muscle soreness - also known as delayed-onset muscle soreness or DOMS - isn't yet known, though it's thought to be related to inflammation caused by microscopic tears in your muscles. Some studies have shown that muscle soreness isn't the best indicator of muscle growth, Dr. Rubin explained; "the lack of soreness does not mean your workout wasn't successful in building muscle."
To recap: being sore can indicate muscle growth, but you can still be making gains even if you're not feeling achy. A little confusing? If you're tracking muscle growth, try looking at other factors than just soreness. Mirror checks and before-and-after pictures can obviously show that your muscles are getting bigger, but Dr. Rubin cautioned that it can take weeks to notice those kinds of physical changes. To pick up on growth even earlier, pay attention during your workouts. Notice when you're able to increase your reps, go up in weight, or finish a workout faster.
And while it's typically OK to exercise through DOMS-related soreness (choosing a lighter workout if the discomfort is more intense), keep your eye out for signs of a more serious injury. These could include pain that doesn't improve with rest, Dr. Rubin told POPSUGAR, or that's worse on one side. If you're unsure, see a doctor to check for a pulled or strained muscle.
You Don't Need Dumbbells to Lift Weights - Use These Everyday Items as Easy Alternatives
At-home workouts are all the rage, because, why wouldn't they be? It's so much easier and less stressful to do some HIIT in your living room than to drive to the gym, wait for your machine, worry about germs, and deal with, you know, people. But the one major and obvious disadvantage of working out at home is not having access to the same equipment. Unless you're sitting pretty on a garage or basement home gym deal, most of us don't have room for a treadmill or a Peloton bike. I mean, most of us (I raise my hand slowly) don't even have room for free weights. And while bodyweight workouts are effective, if you're looking to fast-track muscle gain and weight loss, weightlifting is hard to beat.
Free-Weight Substitutions
You can, in fact, do resistance training without actual weights - you just have to get a little creative about it. POPSUGAR asked for at-home weightlifting tips from Joe Bach, ACE, founder and CEO of the fitness brand Bach, whose trainers often make house calls on clients for home workouts. His recommended adaptations for classic weightlifting moves are perfect for when you don't have any actual weights to lift, whether you're traveling or working out in your own living room.
- Bicep curls: Curl cans of food, jugs of milk, or a big bag of dog food
- Weighted squats or lunges: Hold a bag of laundry, a 5-gallon water jug (filled according to your strength), or a full reusable grocery bag to add weight to your squat.
- Overhead presses: Do overhead shoulder presses by holding on firmly to two cans of food or a couple of jugs of milk or bottles of water (filled according to your strength).
- Triceps kickbacks: Grab a couple of cans of food or filled water bottles, which feel almost the same as weights when you're doing triceps kickbacks.
- Bulgarian split squats: Hold your water bottles or cans of food in two hands and place your back foot on a coffee table or low chair to work your glutes with this move.
Resistance Bands
Have a couple resistance bands? You don't need them to get a good home workout, but they open up a whole new range of possibilities and are a lot easier to store and pack than free weights. (Try these Fit Simplify Resistance Bands ($11) from Amazon to start.) You could even use large, sturdy rubber bands instead, but be careful that they don't break and snap back on you. Joe recommended a couple of easy exercises you can complete at home with a resistance band, and here are four bonus moves you can also add to your routine.
- Shoulder presses or bicep curls: Stand and step on the end a resistance band with one foot. Hold the other end in one hand, bring it to your shoulder to do a bicep curl, or press it upward for an overhead press shoulder exercise.
- Chest presses or back rows: Wrap your resistance band around a full water bottle. Set the water bottle outside a door and shut the door so that it holds the water bottle in place. Use that anchor to do chest presses or rows for your back muscles.
Slider Exercises
Disc sliders are another cheap at-home workout investment - this six-pack of Inmaker Exercise Sliders ($10) is available on Amazon Prime - but you can also replace them with towels or soft socks on a hardwood floor, or paper plates on carpet, to work on balance, strength, and control. Joe recommended reverse lunges and mountain climbers, and if you're feeling creative, here are four other moves to try out.
Substituting your weights and working out at home isn't any more dangerous than working out at the gym, Joe said, but you should still be aware of your space and its limitations as well as your own. "Be careful of slippery surfaces, and make sure you're nourished so you don't fall and hit your head on something," Joe said. "There may be no one else around, like in a gym, if you pass out or feel ill."
Beyond that, go for it. "Crank up the music, turn off the TV, get off your phone, and set a timer. Get that workout done in 20 or 25 minutes," Joe told POPSUGAR. "That's the best part about a home workout: the convenience and saving time."
This Is Exactly How to Cook Tempeh So It Tastes Unforgettably Delicious
Uncooked tempeh admittedly doesn't look that appealing straight out of the package. And if you cut it up and eat it plain, you may not love the strong, bitter taste - the flavor is way different from tofu. But with a few cooking hacks, you can magically transform its flavor and become a tempeh master! Try these cooking techniques, and we think you'll become obsessed with eating protein-packed tempeh!
Brown-Bag These 14 Easy Low-Carb Lunches For 2 Full Weeks of Healthy Office Meals
Carbs might be getting a bad rap lately, but - just like protein and fats, their fellow macronutrients - they're a key part of a balanced diet, important for building muscle and keeping your energy up. That being said, going overboard every meal, every day isn't to your benefit either. You don't need to cut carbs out altogether, but current dietary guidelines recommend to keep starchy carbs in particular to about a quarter of your plate, according to Michele Fumagalli, RD, LDN, a registered dietitian with Northwestern Medicine. "A lower-carb diet is really just a regular, normal diet," she told POPSUGAR. "It's just that a lot of people see it as low-carb because it's only a fourth of your plate."
If you're looking to cut back on carbs, lunch is a great time to do it. Pack your lunch the night (or weekend) before, load it into the work fridge in the morning, pull it out at noon, and presto: you have a pre-made, low-carb meal to power you through the day. Prep these 14 options for a delicious deskside lunch that curbs your cravings and keeps you full and energized until dinner.
After Years of Searching, I Found Flattering High-Waisted Denim Shorts - and They're $49
I have always struggled when looking for high-waisted jean shorts that actually flatter my body. I'm a size 30/31 with a smaller waist and wider hips. Searching for a cut that smooths out my stomach, cinches my torso, and doesn't make by butt cheeks come out has always been a challenge. Usually, designs only tick off one of those boxes. That's until I decided to order these BDG Girlfriend High-Rise Denim Shorts ($49) from Urban Outfitters. They looked like the perfect fit for me, and OMG, I was so right.
These cutoffs fit true to size and fulfill all my wishes. I even feel confident enough to wear a crop top with them. I loved my first pair so much, I also ordered them in a black wash. They don't bag out or stretch in weird places, so I don't have to worry about looking weird throughout the day. They also have a sturdy zipper that stays up - another huge plus.
If you're looking for a new shorts for Summer, I highly recommend this pair. To be honest, I'll probably get a third color as well. Scoop them up while they're still available!
Every Single 1 of Sarah Jessica Parker's Met Gala Looks Is a Work of Art
It's no secret that when it comes to the annual Met Gala, not everyone follows the theme - not even queen Anna Wintour herself (though to be honest, we'd be disappointed if she didn't show up in her classic Chanel couture). That's exactly why we're so grateful for Sarah Jessica Parker who, just like her former Sex and the City character Carrie Bradshaw, is never afraid to take a fashion risk. SJP embraces each year's theme better than anyone, and we already can't wait to see what she does for Camp: Notes on Fashion this year. Read on to see SJP's incredibly on-point looks from her past nine appearances.
3 Ways I'm Wearing This $37 Pair of Printed Pants at Work For Summer
I'm a total outfit repeater. When I figure out a formula I love, I try to get away with wearing it more than once a week - if I wore it to work, catch me in it on the weekends with friends or for dinner later in the week. My repeat outfits are usually born out of laziness and/or poor time management (I am not a morning person), so if I know a combo works, I'll totally wear it, or a very similar version, again (though always in different company, because I know you're wondering if I shamelessly show up to work in the exact same outfit more than once a week - the answer is "no").
This level of laziness (read: savviness) routinely leads me toward versatile pieces I can style a few different ways. And a piece I plan to lean on a lot this Summer is a pair of printed pants from the new POPSUGAR collection at Kohl's.
In a punchy red shade with a floral print, these high-waisted wide-leg pants ($37, originally $50) are floaty without being voluminous and lightweight without feeling flimsy. Basically, its the perfect heat-proof pant that's office approved. Sure, the color is bold and the print a bit playful, but as someone who routinely reaches for classic pieces in muted tones, it's the exact pop I'm looking for when I want to liven things up in the workwear department.
Ahead, shop the playfully printed pants I plan to wear on repeat throughout Summer. Plus, see how I'll be styling the floral-print bottoms three different ways, featuring more new arrivals from the POPSUGAR collection at Kohl's May drop, along with sleek bags, shoes, and jewelry. Outfit repeaters, unite!
6 Swimsuit Trends Any Woman in the World Can Pull Off
You could make it your life goal to solely buy the one type of swimsuit you've gotten compliments on. Or you could try any of these six trends, which will flatter your figure no matter what shape you've got. What's more, these silhouettes are all fresh for 2019, meaning they're stocked aplenty on your favorite sites and you've likely already double-tapped them on Instagram. Whether you're a bikini babe or you love sophisticated maillots, there's a design here you can trust to highlight your best assets, hug your curves, and make you feel equal parts secure and stylish on the beach.
22 Stunning Dresses That Also Come in Petite Sizes - Starting at Just $55
Hunting down the perfect dress that fits just right is never easy and can be especially tough if you're on the shorter side (because who wants to take an extra trip to the tailor?). To make sure you find the perfect additions to your Spring and Summer wardrobe, we uncovered the 22 best petite picks of the season. From brands like Loft to Topshop, prepare to want them all for work, vacation, and beyond. Keep reading to shop our favorites.
Every Swimsuit, Sundress, and Sandal We're Buying This May
Personally, May is my favorite time to shop. I'm not trying to be selfish, since it also happens to be my birthday month. But it marks the time we can stock up for Spring and Summer all at once. Everything I buy in May I'm fully confident I'll wear through Labor Day weekend, and that means that a little splurge here or there is A-OK in my book.
Whether you're in the market for new shoes or you just like to score quality pieces you never knew you needed, there's plenty for you here. (Don't even get me started about the Baby Spice denim dress I found that completely reminds me of my youth).
This year, the POPSUGAR Fashion editors are also excited about new swimsuit labels, sustainable brands that source materials responsibly (hello, Ookioh!), personalized jewelry, and trendy bags that won't break the bank and ring in below $500. Of course, we're also stoked for Mother's Day gifts and ready to buy up all the new POPSUGAR at Kohl's pieces that recently dropped.
Go on and shop for yourself or pick up something special for your mom, and don't forget to read up on the reasons these items have won us over.
Every Question You've Ever Had About the Met Gala, Answered
We don't expect you to know that Vogue editor Anna Wintour has been cochairing the Met Gala since 1999, but you should absolutely know she's the woman behind the annual event, which always falls on the first Monday in May. And you don't need to know exactly how much money the ball raises for the Met's Costume Institute, but you should be aware that behind all the glitz and glamour on the red carpet, there's a curated exhibit for attendees (and eventually you) to enjoy.
But this year, Hollywood's elite won't be the only guests attending this high-profile event. Wintour has decided to open the Met's doors to the public, with tickets starting at $35,000 and tables ranging from a whopping $200,000 to $300,000, according to an article in The Hollywood Reporter. The theme - Camp: Notes on Fashion - explores exaggerated fashion, and will be cohosted by A-list stars including Serena Williams, Lady Gaga, and Harry Styles, with special guests like power couple Jennifer Lopez and Alex Rodriguez. What goes into planning not only the display, but also the most anticipated, exclusive night in fashion? Anna Wintour handles the seating charts and taps a couple of celebrity performers to entertain, but we're sure you have more questions than that, now don't you?
Kendall Jenner's Swimsuits in 2019 Have Gotten Even Cheekier - If That's Possible
If you thought Kendall Jenner's swimsuit collection couldn't get any sexier, think again. The supermodel has been posting one steamy bikinigram after another since the beginning of the year. She wore a thong style that was so revealing, it even got a racy comment from her boyfriend, Ben Simmons. From cheeky animal-print two-piece to a mellow yellow Spring bikini, Kendall is proving that her swimsuit collection is one to watch. Let's take a look at each and every swimsuit Kendall has worn so far in 2019.
14 Statement Tees That Will Take Your Look Beyond "Jeans and a T-Shirt"
Statement tees are, perhaps, one of the most sophisticated aspects of athleisure. Sure, they're casual and sporty and look killer with a pair of slouchy jeans, but they look equally stellar with a silk midi skirt, high-waisted trousers, and more. Designers from Victoria Beckham to Chanel (and everyone in between) have committed themselves to supplementing their otherwise tailored and elegant runway collections from season to season with a graphic tee or two, which we can't wait to get our hands on.
Whether you're a denim cut-offs girl or looking for a way to dress down that cocktail party look, consider a graphic tee this Summer. And, what's more, we've rounded up some of our current favorites below. Happy shopping!
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
Oh Sith! This Kylo Ren Cupcake at Disney World Comes With a Chocolate Cloak
When it comes to cupcakes, there are no forces of evil - only sugary goodness. But Disney World's latest cupcake concoction has us taking a trip to the dark side, and, yep, I'm talking Star Wars. In celebration of the 30th anniversary of Disney's Hollywood Studios, the Florida theme park has created a peanut butter and chocolate cupcake that bears a striking resemblance to the First Order's own Kylo Ren, according to Disney Food Blog.
Available at Rosie's All-American Café at Hollywood Studios, the Kylo Ren Cupcake ($6) has a chocolate cake base topped with gooey peanut butter frosting and a solid chocolate bust of Kylo Ren's cloaked head. Plus, it's topped with a generous sprinkling of candy-coated chocolate "rocks." Yum! Keep reading for a peek at more of these Kylo Ren-inspired treats.
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