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.
dimanche 5 janvier 2020
An RD Says Diets Like Keto and IF Aren't Necessary to Healthily Lose Weight - Here's Why
Diet plus exercise equals the key equation for staying in a caloric deficit and, therefore, to lose weight. You can try losing weight without exercise, but working out will help preserve your muscle mass and keep your metabolism up. Likewise, if you tried to maintain your caloric deficit through workouts alone, it would be incredibly difficult, as experts have explained to us in the past.
Registered dietitian and NASM-certified personal trainer Alix Turoff, MS, knows that finding the right workout and eating plan for weight loss is easier said than done; results are different for everyone. Plus, there are other factors that come into play like genetics as well as stress levels and sleep.
Alix, whom we've interviewed in the past, posted the Instagram seen here to indicate that oftentimes people tend to focus on everything on the left to lose weight - intermittent fasting or keto, fasted cardio, apple cider vinegar, even. While some of these can absolutely work - she pointed to intermittent fasting, as an example - it isn't sustainable for everyone and it's not actually necessary to see results.
Alix told POPSUGAR via email that the main point of that post was to indicate that the only thing required for weight loss is a caloric deficit. "For some people, intermittent fasting can help them achieve a caloric deficit more easily," she explained. "It creates rules and some people do well with that. For other people, stressing about intermittent fasting can actually make matters worse."
Keto too, Alix said, can yield results. "That said, it does require a very controlled carbohydrate intake, and for most people, that's not going to be sustainable longterm," she explained, adding that keto is also much different from just a low-carb diet because you need to be strict about eating precise carbs and protein. She explained, "Protein can be converted into glucose, which could take the body out of ketosis. So to really get in to ketosis, you won't be able to have an off day or a day where you eat some extra fruit, which makes it very hard to be flexible."
While Alix has recommended the keto diet for people with uncontrolled blood sugars, she typically doesn't advocate for cutting out specific foods to lose weight, but rather limiting them. Plus, while intermittent fasting, for instance, does work for some people, other things on the left side of the graphic she shared, such as supplements or adaptogens, "really have no research to support their use in weight loss," she noted. And, Alix wrote in her Instagram caption that oftentimes people don't even have the fat-loss basics down before they try those left-side strategies.
Weight-Loss Basics Alix Wants You to Remember
Alix told POPSUGAR that these fat-loss basics begin with understanding calories and macronutrients. If you skip that part, you won't learn how to balance your food, she said. Here's how to calculate how many calories you should be eating in a day for a healthy caloric deficit. And, here's one way to calculate macros for weight loss. She said you should also look at your exercise routine, too - here's a four-week workout plan for weight loss, but try to pick workouts you enjoy since that's what you are more likely to stick with. And, you should be focused on your sleep, mood, and relationships, Alix said. "If you're on a diet and you're losing weight, but your sleep is terrible or you're in a bad mood all the time, it doesn't matter how much weight you're losing because you're prioritizing weight loss over general health," she stated.
Alix concluded in her post that you should focus on the big picture, and get the basics down first. Then, you can experiment and see how you feel. As the graphic she made states, she wants people to find a way to eat in a caloric deficit but choose nutrient-dense foods that don't sacrifice what these people actually want to eat. Diets may work, but relying on something that isn't sustainable in the long run isn't sufficient for longterm weight loss.
The Best Way to Know If a Diet Is For You
Alix told POPSUGAR that working with a registered dietitian, if possible, can help you make sound decisions about what lifestyle changes are right for you. It's important, too, even without a dietitian, to be honest with yourself. "If you find yourself starting and stopping or getting on and off track, it's time to look at why that's happening," Alix said. "Does the diet cut out foods that you love? Is it too restrictive? Are you trying to be so 'perfect,' and then having it backfire?"
Alix continued on to say that slow and steady wins the race when it comes to weight loss. That's why it's important to be realistic with your expectations. "Healthy weight loss might be anywhere from half a pound to two pounds per week, depending no how much weight you have to lose," she said. So, if a diet promises you'll lose weight faster than that, it's a red flag.
Forget About the BS, but Don't Forget About Your Mental Health
An effective weight-loss regimen that's safe won't jeopardize your mental health, Alix noted in the graphic and further told POPSUGAR. Here's how to tell if a diet is affecting your mental health, according to Alix:
- Feeling any sort of guilt or shame around eating is a sign that your relationship with food is probably not healthy.
- Having a list of foods that you're scared to eat.
- Over exercising or purging in other ways to compensate for eating.
- Not going out to eat because you're afraid it will mess up your diet.
- All-or-nothing thinking (black and white thinking) around food.
Lastly, Alix wants you to unfollow anyone who promotes unhealthy ways to lose weight. "Remember that anyone can call themselves a nutritionist," she said. "Sure, there are some non-RDs that are great sources of information, but I would be very careful about who you follow." She continued on to say that you should look into their education and credentials, and you should question everything. (Here's a good place to start for creditable sources.)
"Understand that there are NO QUICK FIXES," Alix wrote to POPSUGAR via email (we're a big fan of the all-caps). "If there were, I'd be doing it. There's no one diet that works for everyone, so if someone is claiming that they have the answer for everyone, run the other way!" Remember all of this, and for more on strategies to lose weight, here's our expert-approved guide.
Meal Prep 101: The Menu, Grocery List, and Cooking Instructions to Get You Started
So you've made it your resolution or goal to start meal prepping. Whether you want to lose weight, save money, or simply eat a bit healthier, meal prep is an excellent tried-and-true tactic that lots of people rely on to make hectic weeknight dinners a thing of the past and their goals more attainable. That said, it can feel beyond intimidating when you're getting started.
Ahead is a simple, healthful five-day menu with ingredients you can find anywhere (typically at a bargain, too!). This plan is modifiable, customizable, and above all, a great outline you can refer back to again and again. Get excited for delicious soups and salads, hearty protein bowls, and lightning-fast breakfasts.
Justin Bieber Joins TikTok, and 2 Other Things You Missed This Week
It's the start of a new year and a new decade, and stars have been celebrating all week long. Several celebrity couples - like Halsey and Evan Peters, and Dua Lipa and Anwar Hadid - escaped to warmer temperatures to ring in 2020, and others like Benji Madden and Cameron Diaz expanded their families. Meanwhile, Justin Bieber returned with new music and a TikTok account. So, sit back and catch up on this week's celebrity happenings with the latest edition of Things You Missed This Week.
Servant Season 2 Is a Lock, But When Will We Get the New Episodes?
Horror fans, rejoice: Apple has renewed psychological thriller Servant for a second season. The announcement actually came in advance of the show's premiere on Nov. 28, when the first three episodes dropped on Apple TV+. But when will we get this new batch?
The latest project from producer M. Night Shyamalan, the series centers around Sean and Dorothy Turner, a Philadelphia couple struggling with the loss of their baby, Jericho, at just 13 weeks old. The two cope with Jericho's death in very different ways, to say the least. While Sean (Toby Kebbell) does his best to press on, Dorothy (Lauren Ambrose) is so overcome with grief that the family offers her a lifelike doll to help ease her pain. The experiment backfires when a delusional Dorothy clings to the toy and goes so far as to hire a young nanny, Leanne Grayson (Nell Tiger Free), to help with the baby after Dorothy returns to work.
As you might expect from a Shyamalan venture, the Nanny Leanne is both really creepy and highly mysterious, and her arrival coincides with a number of supernatural happenings in the Turner household. Viewers follow Sean and his brother, Julian (Rupert Grint), as they do their best to uncover the truth behind Leanne and her past. Although episodes are just 30 minutes long, each packs a chilling punch from start to finish.
Shyamalan says he has a long-term vision for the show and a rough idea of how the Turners' story will play out. "I know the end point," he told The Hollywood Reporter in November. "We're moving through the episodes and thinking about them that way as we're going through. A dream version is we get 60 episodes, and I get to tell you the full story through 60."
There is plenty of time to catch up, as season two isn't expected to arrive until late 2020. You can check out the first eight episodes of season one now on Apple TV+, and the remaining two chapters become available on Fridays at 3 a.m. Eastern.
From Outerwear to Accessories, Here's What to Buy at Banana Republic's After Christmas Sale
We've said it once (really, more like every single year), but we'll say it again: how has Christmas already come and gone?! All the stress of gifting, cooking, and coordinating plans with our families is already a thing of the past. Now it's time to bring on all the Boxing Day sales, including Banana Republic's After Christmas Sale.
We're no strangers to the fashion retailer's incredible (and, lucky for us, frequent) sales, but its current selection of discounted, post-holiday pieces is particularly exciting. Tons of styles we've been eyeing all season long - from warm outerwear to dresses for all occasions - are included, and we're already dreaming up all the looks we can create in 2020. Ready to see for yourself? Ahead, we've rounded up our favorite sale finds, spanning timeless wardrobe essentials, major trends, and accessories for days. Keep scrolling to explore and shop them before they sell out.
From Outerwear to Accessories, Here's What to Buy at Banana Republic's After Christmas Sale
We've said it once (really, more like every single year), but we'll say it again: how has Christmas already come and gone?! All the stress of gifting, cooking, and coordinating plans with our families is already a thing of the past. Now it's time to bring on all the Boxing Day sales, including Banana Republic's After Christmas Sale.
We're no strangers to the fashion retailer's incredible (and, lucky for us, frequent) sales, but its current selection of discounted, post-holiday pieces is particularly exciting. Tons of styles we've been eyeing all season long - from warm outerwear to dresses for all occasions - are included, and we're already dreaming up all the looks we can create in 2020. Ready to see for yourself? Ahead, we've rounded up our favorite sale finds, spanning timeless wardrobe essentials, major trends, and accessories for days. Keep scrolling to explore and shop them before they sell out.
Listen to the Ultimate Breakup Playlist
There are different ways to handle a breakup, depending on the situation, of course. But whether you're wallowing in tears because you got blindsided or giving out high fives for finally letting go of the jerk, one thing's for sure: music makes it all better. This time around, we're leaving the makeout songs behind and listening to jams that will have anyone sailing through heartbreak. Whether you or a friend are dealing with the aftermath of a breakup, here are the best songs for every type of split. So have some tissues handy and crank up the volume.
Best Breakup Songs
- "Since U Been Gone," Kelly Clarkson
- "Forget You," Cee Lo Green
- "Irreplaceable," Beyoncé
- "Don't Speak," No Doubt
- "Cry Me a River," Justin Timberlake
- "Tainted Love," Soft Cell
- "You Oughta Know," Alanis Morissette
- "We Are Never Ever Getting Back Together," Taylor Swift
- "Stronger," Britney Spears
- "Burn," Usher
- "Someone Like You," Adele
- "Smile," Lily Allen
- "Tears Dry On Their Own," Amy Winehouse
- "So What," Pink
- "Roses," Outkast
- "Fighter," Christina Aguilera
- "My Favorite Mistake," Sheryl Crow
- "I'm Gonna Be Alright," Jennifer Lopez
- "Goodbye to You," Michelle Branch
- "Too Little Too Late," JoJo
- "I Hate This Part," The Pussycat Dolls
- "Gives You Hell," The All-American Rejects
- "Before He Cheats," Carrie Underwood
- "Against All Odds," Phil Collins
- "Mr. Brightside," The Killers
- "Single Ladies," Beyoncé
- "I Knew You Were Trouble," Taylor Swift
- "Love Lost," Temper Trap
- "Ain't No Sunshine," Bill Withers
- "The Scientist," Coldplay
- "Somebody That I Used to Know," Gotye
- "You Were Meant For Me," Jewel
- "Don't You Want Me," The Human League
- "Heartbreaker," Pat Benatar
- "Pictures of You," The Cure
- "Skinny Love," Bon Iver
- "Nothing Compares 2 U," Sinead O'Connor
- "I Want You Back," Jackson 5
- "Part of Me," Katy Perry
- "My Immortal," Evanescence
- "I Will Survive," Gloria Gaynor
- "Heartless," Kanye West
- "Bye Bye Bye," *NSYNC
- "Ex-Factor," Lauryn Hill
- "Everybody Hurts," R.E.M.
- "End of the Road," Boyz II Men
- "Un-Break My Heart," Toni Braxton
- "Always Be My Baby," Mariah Carey
- "Strong Enough," Cher
- "Mama's Broken Heart," Miranda Lambert
To listen to the playlist below, download the free Spotify software or app:
76 Romantic Series That Will Get Your Heart Racing in the Best Way - Watch on Netflix Now!
If you're in the mood for a romance-fueled TV show, Netflix has got you covered. There's nothing better than a little love to keep a series interesting, exciting, and oh-so romantic. Whether you want to laugh, cry, or both, we've rounded up the best romantic shows that are streaming on Netflix right now. From forbidden love to romantic dramas to sexy rom-coms with love triangles and more, these series will keep you entertained for hours, so get ready to press play!
Looking for even more Netflix recs? Check out more movies and TV shows that are available on Netflix in January here.
- With reporting by Haley Lyndes, Corinne Sullivan, Stacey Nguyen, and Lauren Harano
These 100+ Small Heart Tattoo Ideas Are Simple, Sweet, and Sentimental
Tattoos do not always have to be some large, elaborate design or some big, colorful illustration. Sometimes when you go in to get a tattoo, you might just be in the mood to get a little something. This is where tiny heart tattoos come in. Small and discreet, yet still bold and statement-making, itty-bitty heart tattoos are the perfect solution for anyone looking to get ink without the big commitment. They also can fit pretty much anywhere - on a wrist, an ankle, or even a shoulder. Here are the best tiny heart tattoo ideas to keep in mind for your next appointment.
- Additional reporting by Lauren Harano
Listen to the Ultimate Breakup Playlist
There are different ways to handle a breakup, depending on the situation, of course. But whether you're wallowing in tears because you got blindsided or giving out high fives for finally letting go of the jerk, one thing's for sure: music makes it all better. This time around, we're leaving the makeout songs behind and listening to jams that will have anyone sailing through heartbreak. Whether you or a friend are dealing with the aftermath of a breakup, here are the best songs for every type of split. So have some tissues handy and crank up the volume.
Best Breakup Songs
- "Since U Been Gone," Kelly Clarkson
- "Forget You," Cee Lo Green
- "Irreplaceable," Beyoncé
- "Don't Speak," No Doubt
- "Cry Me a River," Justin Timberlake
- "Tainted Love," Soft Cell
- "You Oughta Know," Alanis Morissette
- "We Are Never Ever Getting Back Together," Taylor Swift
- "Stronger," Britney Spears
- "Burn," Usher
- "Someone Like You," Adele
- "Smile," Lily Allen
- "Tears Dry On Their Own," Amy Winehouse
- "So What," Pink
- "Roses," Outkast
- "Fighter," Christina Aguilera
- "My Favorite Mistake," Sheryl Crow
- "I'm Gonna Be Alright," Jennifer Lopez
- "Goodbye to You," Michelle Branch
- "Too Little Too Late," JoJo
- "I Hate This Part," The Pussycat Dolls
- "Gives You Hell," The All-American Rejects
- "Before He Cheats," Carrie Underwood
- "Against All Odds," Phil Collins
- "Mr. Brightside," The Killers
- "Single Ladies," Beyoncé
- "I Knew You Were Trouble," Taylor Swift
- "Love Lost," Temper Trap
- "Ain't No Sunshine," Bill Withers
- "The Scientist," Coldplay
- "Somebody That I Used to Know," Gotye
- "You Were Meant For Me," Jewel
- "Don't You Want Me," The Human League
- "Heartbreaker," Pat Benatar
- "Pictures of You," The Cure
- "Skinny Love," Bon Iver
- "Nothing Compares 2 U," Sinead O'Connor
- "I Want You Back," Jackson 5
- "Part of Me," Katy Perry
- "My Immortal," Evanescence
- "I Will Survive," Gloria Gaynor
- "Heartless," Kanye West
- "Bye Bye Bye," *NSYNC
- "Ex-Factor," Lauryn Hill
- "Everybody Hurts," R.E.M.
- "End of the Road," Boyz II Men
- "Un-Break My Heart," Toni Braxton
- "Always Be My Baby," Mariah Carey
- "Strong Enough," Cher
- "Mama's Broken Heart," Miranda Lambert
To listen to the playlist below, download the free Spotify software or app:
10 Fascinating Facts About Soak, One of the Coolest Indie-Folk Artists Out There
Looking for your new favorite indie-folk artist? Look no further than Soak. Born Bridie Monds-Watson, Soak (which is a combination of "soul" and "folk") is a 23-year-old Northern Irish singer-songwriter from Derry fighting for gay rights - and making really incredible music while doing it. The soulful prodigy released her debut album, Before We Forgot How to Dream, in 2015 at only 19 years old, and her follow-up album, Grim Town, debuted this past April. Before you give it a listen, here are some incredibly cool facts you should know about the award-winning artist's childhood in Derry and her journey to stardom.
Meet 11 Female Athletes Poised to Win Gold and Make It Big in 2020
It's true: 2019 was a YEAR for women's sports - and 2020 has us even more excited. The big event is, of course, the 2020 Summer Olympics; we're eager to watch the debut of four new sports, including surfing, skateboarding, and sport climbing, plus the return of the USWNT and the US Gymnastics Team, where the GOAT Simone Biles will be surrounded by talented new faces. Meanwhile, the race for the NCAA Women's Basketball title is already heating up. On the tennis circuit, a competitive set of young players is looking to make things difficult for veterans like Serena Williams.
Basically, there's a lot to be excited about in the world of women's sports and the growing group of badass athletes who are leading the charge. Ahead, meet the ones we're keeping tabs on in 2020. You'll find us here for the next 365 days, cheering on every incredible female athlete we see. We're so ready for you, 2020.
To learn more, visit teamusa.org. The Tokyo Olympics begin July 24th on NBC.
Meet 11 Female Athletes Poised to Win Gold and Make It Big in 2020
It's true: 2019 was a YEAR for women's sports - and 2020 has us even more excited. The big event is, of course, the 2020 Summer Olympics; we're eager to watch the debut of four new sports, including surfing, skateboarding, and sport climbing, plus the return of the USWNT and the US Gymnastics Team, where the GOAT Simone Biles will be surrounded by talented new faces. Meanwhile, the race for the NCAA Women's Basketball title is already heating up. On the tennis circuit, a competitive set of young players is looking to make things difficult for veterans like Serena Williams.
Basically, there's a lot to be excited about in the world of women's sports and the growing group of badass athletes who are leading the charge. Ahead, meet the ones we're keeping tabs on in 2020. You'll find us here for the next 365 days, cheering on every incredible female athlete we see. We're so ready for you, 2020.
To learn more, visit teamusa.org. The Tokyo Olympics begin July 24th on NBC.
Listen to the Ultimate Breakup Playlist
There are different ways to handle a breakup, depending on the situation, of course. But whether you're wallowing in tears because you got blindsided or giving out high fives for finally letting go of the jerk, one thing's for sure: music makes it all better. This time around, we're leaving the makeout songs behind and listening to jams that will have anyone sailing through heartbreak. Whether you or a friend are dealing with the aftermath of a breakup, here are the best songs for every type of split. So have some tissues handy and crank up the volume.
Best Breakup Songs
- "Since U Been Gone," Kelly Clarkson
- "Forget You," Cee Lo Green
- "Irreplaceable," Beyoncé
- "Don't Speak," No Doubt
- "Cry Me a River," Justin Timberlake
- "Tainted Love," Soft Cell
- "You Oughta Know," Alanis Morissette
- "We Are Never Ever Getting Back Together," Taylor Swift
- "Stronger," Britney Spears
- "Burn," Usher
- "Someone Like You," Adele
- "Smile," Lily Allen
- "Tears Dry On Their Own," Amy Winehouse
- "So What," Pink
- "Roses," Outkast
- "Fighter," Christina Aguilera
- "My Favorite Mistake," Sheryl Crow
- "I'm Gonna Be Alright," Jennifer Lopez
- "Goodbye to You," Michelle Branch
- "Too Little Too Late," JoJo
- "I Hate This Part," The Pussycat Dolls
- "Gives You Hell," The All-American Rejects
- "Before He Cheats," Carrie Underwood
- "Against All Odds," Phil Collins
- "Mr. Brightside," The Killers
- "Single Ladies," Beyoncé
- "I Knew You Were Trouble," Taylor Swift
- "Love Lost," Temper Trap
- "Ain't No Sunshine," Bill Withers
- "The Scientist," Coldplay
- "Somebody That I Used to Know," Gotye
- "You Were Meant For Me," Jewel
- "Don't You Want Me," The Human League
- "Heartbreaker," Pat Benatar
- "Pictures of You," The Cure
- "Skinny Love," Bon Iver
- "Nothing Compares 2 U," Sinead O'Connor
- "I Want You Back," Jackson 5
- "Part of Me," Katy Perry
- "My Immortal," Evanescence
- "I Will Survive," Gloria Gaynor
- "Heartless," Kanye West
- "Bye Bye Bye," *NSYNC
- "Ex-Factor," Lauryn Hill
- "Everybody Hurts," R.E.M.
- "End of the Road," Boyz II Men
- "Un-Break My Heart," Toni Braxton
- "Always Be My Baby," Mariah Carey
- "Strong Enough," Cher
- "Mama's Broken Heart," Miranda Lambert
To listen to the playlist below, download the free Spotify software or app:
10 Fascinating Facts About Soak, One of the Coolest Indie-Folk Artists Out There
Looking for your new favorite indie-folk artist? Look no further than Soak. Born Bridie Monds-Watson, Soak (which is a combination of "soul" and "folk") is a 23-year-old Northern Irish singer-songwriter from Derry fighting for gay rights - and making really incredible music while doing it. The soulful prodigy released her debut album, Before We Forgot How to Dream, in 2015 at only 19 years old, and her follow-up album, Grim Town, debuted this past April. Before you give it a listen, here are some incredibly cool facts you should know about the award-winning artist's childhood in Derry and her journey to stardom.
Just a Casual Roundup of 50 New Original TV Shows Coming to Netflix in 2020
Netflix gifted us with so many great new series in 2019 that it almost feels greedy to expect more. In 2019, we saw the premiere of Sex Education, Unbelievable, The Politician, Russian Doll, and so much more, but Netflix isn't done churning out amazing content. 2020 is providing even more incredible new shows, including a Big Mouth spinoff, a Mindy Kaling original, two shows from Shonda Rhymes and two more shows from Ryan Murphy, and we can barely contain our excitement. With dramas, comedies, and adaptations galore, here are all the new shows everyone will be talking about in 2020.
Just a Casual Roundup of 50 New Original TV Shows Coming to Netflix in 2020
Netflix gifted us with so many great new series in 2019 that it almost feels greedy to expect more. In 2019, we saw the premiere of Sex Education, Unbelievable, The Politician, Russian Doll, and so much more, but Netflix isn't done churning out amazing content. 2020 is providing even more incredible new shows, including a Big Mouth spinoff, a Mindy Kaling original, two shows from Shonda Rhymes and two more shows from Ryan Murphy, and we can barely contain our excitement. With dramas, comedies, and adaptations galore, here are all the new shows everyone will be talking about in 2020.
samedi 4 janvier 2020
Should You Run Before You Lift?
If you ask 100 people if you should do cardio before or after strength training, chances are that you'll get an even split of answers. The surprising part of each answer, however, is that you'll get about 100 different reasons why you should or shouldn't do cardio first. Let's cut through the myths and misconceptions and give you the answers you need to build your best body!
A study published in the Journal of Strength and Conditioning Research discovered something very shocking: it doesn't really make a difference if you do cardio before or after training. Whether you're lifting weights or getting sweaty on a cardio machine, the same hormones spike. Also, you won't really notice much of a difference in your performance either way.
Even though the study was rather clear about the findings, opinions still vary. According to fitness coach Anthony J. Yeung, CSCS, "It's always better to do your strength training before cardio because you want to do your heavier stuff when your body is fresh. If you did it the other way, your body would get tired so you wouldn't be able to lift as much weight and your technique would worsen."
Diana Chaloux, CPT and owner of the online personal training website HitchFit.com, indicates that, "If your goal is fat loss, the ideal situation would be to perform strength training first, followed by cardiovascular training." She explains that "when you strength train, your body utilizes glycogen (which is stored carbohydrates) for fuel, so if you strength train first, and then do cardio immediately after (which prefers fat for fuel for lower intensity cardio), you would create an environment in your body conducive to fat metabolism."
What about morning cardio, you may ask? Well, research published by the British Journal of Nutrition found that people can burn up to 20 percent more body fat by running in the morning on an empty stomach. What does this mean for you? Some experts advise breaking up your training efforts to do cardio in the morning on an empty stomach and then weights later on in the day with a pre-workout protein-based snack.
What does this mean for you? You've got options - and there's never anything wrong with that! Our advice? If you can split your training efforts into two separate workouts, hit the gym on an empty stomach in the morning and do your cardio (and lift weights later in the day in a different session). If you can't go to the gym twice in one day, make the most of your single session by hitting the weights first then doing your cardio. This way you can do the heavy stuff when you are at your optimum energy levels.
Cardio and Strength Training Join Forces in This Intense 15-Minute Bodyweight Workout
When you only have 15 minutes to whip up a workout, and you don't have time to drive to the gym or get out equipment, do this bodyweight workout. It may be short, but saying it's intense is an understatement!
This workout involves basic bodyweight cardio moves. For the first exercise, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to use a line on your floor as something visual to jump over. You could even roll up a small towel or use a water bottle or sneaker to inspire you to jump higher.
For the squat thrusts, there's technically no jump at the end when you stand up, but you can always throw one in to make it harder. You can also add a push-up after jumping your feet back to plank. Heck, if you'd rather do full-on burpees instead, no one will tell you not to. Now let's get moving and have fun!
Related: These 20-Minute CrossFit Workouts Are Seriously Fun and Super Intense
15-Minute Cardio Bodyweight Workout
Equipment needed: none
Directions: After a five-minute dynamic warmup, complete three rounds of the below five-minute workout for a total of 15 minutes.
After the workout, be sure to do a five-minute cooldown. If you have time, we love these lower body foam roller exercises to ease muscle soreness.
| Time | Exercise |
|---|---|
| Minute 1 | 40 seconds lateral bunny hops, 20-second rest |
| Minute 2 | 40 seconds squat thrusts, 20-second rest |
| Minute 3 | 40 seconds side skaters, 20-second rest |
| Minute 4 | 40 seconds plank jacks, 20-second rest |
| Minute 5 | 40 seconds high knees, 20-second rest |
Cardio and Strength Training Join Forces in This Intense 15-Minute Bodyweight Workout
When you only have 15 minutes to whip up a workout, and you don't have time to drive to the gym or get out equipment, do this bodyweight workout. It may be short, but saying it's intense is an understatement!
This workout involves basic bodyweight cardio moves. For the first exercise, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to use a line on your floor as something visual to jump over. You could even roll up a small towel or use a water bottle or sneaker to inspire you to jump higher.
For the squat thrusts, there's technically no jump at the end when you stand up, but you can always throw one in to make it harder. You can also add a push-up after jumping your feet back to plank. Heck, if you'd rather do full-on burpees instead, no one will tell you not to. Now let's get moving and have fun!
Related: These 20-Minute CrossFit Workouts Are Seriously Fun and Super Intense
15-Minute Cardio Bodyweight Workout
Equipment needed: none
Directions: After a five-minute dynamic warmup, complete three rounds of the below five-minute workout for a total of 15 minutes.
After the workout, be sure to do a five-minute cooldown. If you have time, we love these lower body foam roller exercises to ease muscle soreness.
| Time | Exercise |
|---|---|
| Minute 1 | 40 seconds lateral bunny hops, 20-second rest |
| Minute 2 | 40 seconds squat thrusts, 20-second rest |
| Minute 3 | 40 seconds side skaters, 20-second rest |
| Minute 4 | 40 seconds plank jacks, 20-second rest |
| Minute 5 | 40 seconds high knees, 20-second rest |
25 of the Sexiest Songs to Add to Your Bedroom Playlist Tonight
Nothing sets bedroom vibes better than a hot playlist to bump 'n' grind to. For the nights you're feeling extranaughty, we've gathered some of our favorites that are as dirty as they are sexy. Enjoy.
- "Drunk in Love," Beyoncé and JAY-Z
- "Afterglow," Flores
- "Bad" Remix, Wale and Rihanna
- "All the Time," Jeremih, Lil Wayne, and Natasha Mosley
- "What You Need," The Weeknd
- "Say It," Tory Lanez
- "Skin," Rihanna
- "Motivation," Kelly Rowland and Lil Wayne
- "Vixen," Miguel
- "Love Me Harder," Ariana Grande and The Weeknd
- "Often," The Weeknd
- "Dance For You," Beyoncé
- "Slow Motion," Trey Songz
- "Quit," Cashmere Cat and Ariana Grande
- "Partition," Beyoncé
- "Pillowtalk," Zayn Malik
- "The Way," Kehlani
- "Ride," Ciara and Ludacris
- "Coffee," Miguel and Wale
- "Practice," Drake
- "High Hopes," PartyNextDoor
- "Me & U," Cassie
- "Push It," Twenty88
- "Bump n' Grind," R. Kelly
- "She Will," Lil Wayne and Drake
To listen to the playlist below, download the free Spotify software or app:
25 of the Sexiest Songs to Add to Your Bedroom Playlist Tonight
Nothing sets bedroom vibes better than a hot playlist to bump 'n' grind to. For the nights you're feeling extranaughty, we've gathered some of our favorites that are as dirty as they are sexy. Enjoy.
- "Drunk in Love," Beyoncé and JAY-Z
- "Afterglow," Flores
- "Bad" Remix, Wale and Rihanna
- "All the Time," Jeremih, Lil Wayne, and Natasha Mosley
- "What You Need," The Weeknd
- "Say It," Tory Lanez
- "Skin," Rihanna
- "Motivation," Kelly Rowland and Lil Wayne
- "Vixen," Miguel
- "Love Me Harder," Ariana Grande and The Weeknd
- "Often," The Weeknd
- "Dance For You," Beyoncé
- "Slow Motion," Trey Songz
- "Quit," Cashmere Cat and Ariana Grande
- "Partition," Beyoncé
- "Pillowtalk," Zayn Malik
- "The Way," Kehlani
- "Ride," Ciara and Ludacris
- "Coffee," Miguel and Wale
- "Practice," Drake
- "High Hopes," PartyNextDoor
- "Me & U," Cassie
- "Push It," Twenty88
- "Bump n' Grind," R. Kelly
- "She Will," Lil Wayne and Drake
To listen to the playlist below, download the free Spotify software or app:
25 of the Sexiest Songs to Add to Your Bedroom Playlist Tonight
Nothing sets bedroom vibes better than a hot playlist to bump 'n' grind to. For the nights you're feeling extranaughty, we've gathered some of our favorites that are as dirty as they are sexy. Enjoy.
- "Drunk in Love," Beyoncé and JAY-Z
- "Afterglow," Flores
- "Bad" Remix, Wale and Rihanna
- "All the Time," Jeremih, Lil Wayne, and Natasha Mosley
- "What You Need," The Weeknd
- "Say It," Tory Lanez
- "Skin," Rihanna
- "Motivation," Kelly Rowland and Lil Wayne
- "Vixen," Miguel
- "Love Me Harder," Ariana Grande and The Weeknd
- "Often," The Weeknd
- "Dance For You," Beyoncé
- "Slow Motion," Trey Songz
- "Quit," Cashmere Cat and Ariana Grande
- "Partition," Beyoncé
- "Pillowtalk," Zayn Malik
- "The Way," Kehlani
- "Ride," Ciara and Ludacris
- "Coffee," Miguel and Wale
- "Practice," Drake
- "High Hopes," PartyNextDoor
- "Me & U," Cassie
- "Push It," Twenty88
- "Bump n' Grind," R. Kelly
- "She Will," Lil Wayne and Drake
To listen to the playlist below, download the free Spotify software or app:
Servant Season 2 Is a Lock, But When Will We Get the New Episodes?
Horror fans, rejoice: Apple has renewed psychological thriller Servant for a second season. The announcement actually came in advance of the show's premiere on Nov. 28, when the first three episodes dropped on Apple TV+. But when will we get this new batch?
The latest project from producer M. Night Shyamalan, the series centers around Sean and Dorothy Turner, a Philadelphia couple struggling with the loss of their baby, Jericho, at just 13 weeks old. The two cope with Jericho's death in very different ways, to say the least. While Sean (Toby Kebbell) does his best to press on, Dorothy (Lauren Ambrose) is so overcome with grief that the family offers her a lifelike doll to help ease her pain. The experiment backfires when a delusional Dorothy clings to the toy and goes so far as to hire a young nanny, Leanne Grayson (Nell Tiger Free), to help with the baby after Dorothy returns to work.
As you might expect from a Shyamalan venture, the Nanny Leanne is both really creepy and highly mysterious, and her arrival coincides with a number of supernatural happenings in the Turner household. Viewers follow Sean and his brother, Julian (Rupert Grint), as they do their best to uncover the truth behind Leanne and her past. Although episodes are just 30 minutes long, each packs a chilling punch from start to finish.
Shyamalan says he has a long-term vision for the show and a rough idea of how the Turners' story will play out. "I know the end point," he told The Hollywood Reporter in November. "We're moving through the episodes and thinking about them that way as we're going through. A dream version is we get 60 episodes, and I get to tell you the full story through 60."
There is plenty of time to catch up, as season two isn't expected to arrive until late 2020. You can check out the first eight episodes of season one now on Apple TV+, and the remaining two chapters become available on Fridays at 3 a.m. Eastern.
Servant Season 2 Is a Lock, But When Will We Get the New Episodes?
Horror fans, rejoice: Apple has renewed psychological thriller Servant for a second season. The announcement actually came in advance of the show's premiere on Nov. 28, when the first three episodes dropped on Apple TV+. But when will we get this new batch?
The latest project from producer M. Night Shyamalan, the series centers around Sean and Dorothy Turner, a Philadelphia couple struggling with the loss of their baby, Jericho, at just 13 weeks old. The two cope with Jericho's death in very different ways, to say the least. While Sean (Toby Kebbell) does his best to press on, Dorothy (Lauren Ambrose) is so overcome with grief that the family offers her a lifelike doll to help ease her pain. The experiment backfires when a delusional Dorothy clings to the toy and goes so far as to hire a young nanny, Leanne Grayson (Nell Tiger Free), to help with the baby after Dorothy returns to work.
As you might expect from a Shyamalan venture, the Nanny Leanne is both really creepy and highly mysterious, and her arrival coincides with a number of supernatural happenings in the Turner household. Viewers follow Sean and his brother, Julian (Rupert Grint), as they do their best to uncover the truth behind Leanne and her past. Although episodes are just 30 minutes long, each packs a chilling punch from start to finish.
Shyamalan says he has a long-term vision for the show and a rough idea of how the Turners' story will play out. "I know the end point," he told The Hollywood Reporter in November. "We're moving through the episodes and thinking about them that way as we're going through. A dream version is we get 60 episodes, and I get to tell you the full story through 60."
There is plenty of time to catch up, as season two isn't expected to arrive until late 2020. You can check out the first eight episodes of season one now on Apple TV+, and the remaining two chapters become available on Fridays at 3 a.m. Eastern.
Hurry and Snag a Seat! You Won't Want to Miss These 50 Historical Netflix Films
These history-loaded Netflix movies bring all the drama, and their detailed story lines may even be worth a binge-worthy session. From Roman rivalry to royal romance, the past is packed with stories so good that moviemakers had to borrow them - and Netflix is currently rounding out its catalog with some of the best around. Whether it's a reimagined look at Ted Bundy's life in Extremely Wicked, Shockingly Evil and Vile or the moving and ever-shocking stories of World War II that catch your imagination, some of the biggest films with an eye on the past can be found on Netflix. Here are the historical movies that will make the pool look dull in comparison.
Looking for even more Netflix recs? Check out more movies and TV shows that are available on Netflix in January here.
- Additional reporting by Haley Lyndes and Corinne Sullivan
Hurry and Snag a Seat! You Won't Want to Miss These 50 Historical Netflix Films
These history-loaded Netflix movies bring all the drama, and their detailed story lines may even be worth a binge-worthy session. From Roman rivalry to royal romance, the past is packed with stories so good that moviemakers had to borrow them - and Netflix is currently rounding out its catalog with some of the best around. Whether it's a reimagined look at Ted Bundy's life in Extremely Wicked, Shockingly Evil and Vile or the moving and ever-shocking stories of World War II that catch your imagination, some of the biggest films with an eye on the past can be found on Netflix. Here are the historical movies that will make the pool look dull in comparison.
Looking for even more Netflix recs? Check out more movies and TV shows that are available on Netflix in January here.
- Additional reporting by Haley Lyndes and Corinne Sullivan
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