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 28 août 2015
Misty Copeland and Steph Curry Are Here to Make Sure You Don't Skip Your Workout
No matter what you're training for - your first half marathon, your soccer team's big season, or to wow in your favorite little black dress - this new commercial from Under Armour is sure to motivate. The ad features armies of a fierce-looking Misty Copeland (one seriously badass ballerina), NBA MVP Steph Curry, and two-time golf major champion Jordan Spieth doing what they do best, like leaping across the screen, dribbling basketballs, and perfecting a golf swing. The spot aims to show that performing on your big day is about putting in hours and hours beforehand to make what you want happen. The next time you feel the need to skip practice or a training run, take a look at these world-class athletes proving that practice makes perfect - or at the very least, "you are the sum of all your training."
from POPSUGAR Fitness http://ift.tt/1ER5WNZ
Is Counting Calories the Best Way to Lose Weight?
- The pros and cons of counting calories - Shape
- Don't believe these myths about getting great abs - Women's Health
- Don't let this grocery mistake cost you calories - Real Simple
- Start your day off on the right foot with these breakfast hacks - Cooking Light
- 20-minute high-intensity, low-impact total-body workout - Fitness
- 6 secrets for a faster metabolism - Health
- Veggie recipes that won't leave you missing carbs - POPSUGAR Food
- Is skipping breakfast really that bad? - Greatist
- Being single could actually make you healthier - Self
- Eating flax and sesame may prevent weight gain - HuffPost Healthy Living
from POPSUGAR Fitness http://ift.tt/1fKTGIb
Burn More Calories and Lose Weight Faster With These Tabata Workouts
What's not to love about high-intensity interval training? Not only does HIIT save you time, but it also burns tons of calories, both while you work out and after (even if you're doing nothing at all!). One of our favorite ways to HIIT is Tabata, a type of workout that combines 20 seconds of intense bursts of workouts with 10 seconds of rest in four-minute rounds. Does a short and effective workout sound good to you? Get started here.
- Printable Tabata workout: Take it with you; this printable Tabata workout may be the only thing you need to stay in shape. Packed with so many different types of moves, from backward lunges to burpees, so you don't get bored, this workout will keep you interested in your workout while you burn major calories.
- 10-minute, no-equipment Tabata: For an all-in-one workout, just press play. This 10-minute Tabata workout video combines two Tabata sets with a short warmup and cooldown to get you in and out in just 10 minutes! All you have to do is follow along.
- And another: Can't get enough of our Tabata workouts? This 10-minute Tabata video workout adds even more intensity to your routine. Play it back to back with the above or on its own for an effective, intense workout.
- Tabata mashup: Two classic moves, one killer workout. This Tabata mashup workout video combines 20 seconds of push-ups and 20 seconds of squats, along with short rest intervals, for a sweat-inducing HIIT workout.
- Eight-minute Tabata: Don't have time for a long workout? Tabata makes a great quick and effective workout for when time is limited. This eight-minute Tabata workout is basically two rounds of Tabata, so if you decide to do more, you can repeat the workout.
- Living room Tabata: Too hot or wet to run outside? Amp up your cardio routine with this printable home Tabata workout. Perfect for any small space, it'll have you doing heart-rate-raising moves like mountain climbers and squat jumps to burn calories fast.
- 20-minute Tabata: If you're short on time, this do-anywhere workout will help you burn major calories in no time at all. A mix of cardio and bodyweight exercises done at high intensity will sculpt your body with no equipment necessary. Learn how to do the entire 20-minute Tabata-inspired workout here.
- 40-minute Tabata workout poster: Get serious at the gym - and be the inspiration to your fellow gym rats - with this intense, 40-minute Tabata superset workout you can print and take with you anywhere.
- Total-body Tabata: For a longer workout that will make you feel like you spent hours at the gym, go for this 30-minute full-body Tabata workout. Be warned: even the rest periods will sculpt muscles with targeted isometric exercises like planks and wall sits.
from POPSUGAR Fitness http://ift.tt/1vVZYcF
5 Low-Calorie Pumpkin Desserts
You can easily enjoy a tasty Fall treat without blowing all your calories for the night. All five of these tasty desserts clock in well under 200 calories!
from POPSUGAR Fitness http://ift.tt/1LA7As9
7 Superstrange, WTF Things You Never Knew About Your Body Hair
Whether we like it or not, body hair is something we all have to deal with (some of us more than others). Check out this YourTango article on the seven quirky facts you'll be surprised to learn about hair.
Good news for hairy people
We spent a lot of hard-earned money shaving, waxing, and lasering our body hair. And while we aren't recommending showing off your hairy armpits, you may want to take a moment to consider the major role body hair plays in every aspect of your life.
from POPSUGAR Fitness http://ift.tt/1UaMyIg
This Plus-Size Model Has Some Serious Wise Words For Anyone Who Wants to Run
In case you missed it, there's no such thing as a runner's body - if you want to be a runner, it's as simple as lacing up your shoes, setting a goal, and working your way toward it. Need some encouragement? We can think of no better motivator than Erica Schenk, a plus-size Wilhelmina model who was this month's Women's Running cover girl. Erica was universally praised for not looking like the typical runner, even though she's been a twice-weekly athlete for 10 years ("I started during volleyball camp and just haven't stopped!" she told us). She gave us some wise words that anyone can use when hitting the pavement for the first time (or the first time in a long time). "Any person who feels like they are a runner [is one], no matter if you enjoy jogging, sprinting, long distance, or any other kind of running. The difference is if you enjoy it," she said.
But even a seasoned runner like Erica knows that it can be hard to believe in yourself when bombarded with photos of what a runner should look like. "The misconception comes from magazines and advertisement," Erica said. "Most show a size 2/4 and very well-toned women and men." Erica said that while she is still "working on my own self-acceptance," she hopes that her cover story will encourage other women to find something they love. "I hope it will inspire others to find an exercise they enjoy, whether it's running, biking, or swimming - it doesn't matter!" she told us.
from POPSUGAR Fitness http://ift.tt/1IrXrQb
How to Burn More Calories on the Treadmill
Chillier Fall air, possible thunderstorms, and unpredictable weather as well as less sunlight this time of year may be one reason to take refuge in your trusty ol' gym. Treadmills might feel safer and more controlled, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.
To Burn More Calories
- Do intervals: Running at a consistent pace is great for longer training runs, but during shorter workouts, increase the intensity by including speed intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
- Gradually increase your speed throughout your workout: Running faster burns more calories, and since you don't want to start your run at a seven mile per hour (mph) pace, start out with a brisk walk (four mph) and every two to five minutes, give your speed a little push until you're running at a five to eight mph pace.
- Run longer: It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and an hourlong run burns 540 calories.
To Strengthen Your Muscles
- Raise the incline: Hills help to target your thighs, calves, and booty, so pump up the incline and you'll notice a little extra power in your lower body. Doing hill work will also help prevent shin splints.
- Incorporate walking lunges: Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
- Let go of the handles and pump your arms: Using your upper body while running not only tones your biceps, triceps, and shoulders, but since you're balancing without holding on, you'll also tone your core.
To Increase Your Speed
- Incorporate tempo runs: If you want to run faster, you must practice running at a faster pace. Tempo work involves running slightly faster than your normal, comfortable pace for a steady period of time. After warming up, set your desired pace on the treadmill and run. The treadmill is like a metronome forcing you to keep tempo.
- Practice negative splits: This technique involves running the second half of a run at a faster pace than the first half. It seems like it might make your total time slower, but conserving your energy in the beginning and allowing your muscles to warm up will actually help you comfortably increase your pace on the second half of your workout, so you end up with a faster time. Find more about the benefit of training with negative splits here.
- Include intervals with incline: Throughout your workout, periodically raise the incline for a few minutes to represent the hills you'd find on a trail run. Then when you lower the slope to a flat position, you'll feel stronger and be able to run much faster.
from POPSUGAR Fitness http://ift.tt/1DvyfE7
If You Want to Sleep Better Tonight, Try This Fun Tip
The consequences of a sleepless night extend well beyond yawning through a morning meeting. Lack of sleep can lead to weight gain, increased levels of stress, and a host of other health issues. One of the more fun ways to combat insomnia? Sex.
While a great orgasm is enticing enough on its own, thanks to the "love drug" oxytocin, it has the added benefit of helping relax the body and calming anxiety - the perfect recipe for a good night's rest. And while oxytocin isn't only produced alongside the big "O," sex is a surefire way to increase its levels. Beyond feeling relaxed, oxytocin also helps in reducing pain and increasing generosity, and can act as a natural antidepressant. Even more reasons to strip down.
And if sex isn't on the agenda tonight, not to worry! Singing and dancing are also great options for increasing oxytocin levels .
from POPSUGAR Fitness http://ift.tt/1EnU2k2
Hold the Butter and the Eggs, Please: 40+ Vegan Dessert Recipes
If the idea of a dessert made without butter, milk, or eggs confuses you, these vegan recipes will change your mind. Besides being lower in saturated fat and cholesterol, many of these sweet treats contain good-for-you ingredients like avocado, almonds, and coconut oil. Not only do these recipes taste good - and, yes, sometimes better - than their dairy-filled counterparts, but you probably wouldn't even know that they were vegan unless someone told you.
from POPSUGAR Fitness http://ift.tt/1PBigYu
The Perfect Post-Workout Cocktail
Sometimes the only thing that will quench your thirst after a long workout is a good ol' fashioned cocktail. Check out this recipe for the perfect post-workout beverage from our friends at Details.
You've just ripped through a workout and you're thirsty. Not for another protein shake. Not for some colored, sugary sports drink. No, you want a cocktail that will quench your thirst, cool you down, and maybe even give you a little buzz to go with your endorphin rush. Sure, it isn't the greatest post-workout option, but sometimes you just need to "treat yo self." That's why we have friends like Jim White, R.D., owner of Jim White Fitness & Nutrition Studios and the national spokesman for the Academy of Nutrition and Dietetics, who gave us the perfect post-workout cocktail that will have you sipping, smiling, and sustaining those gains you just worked so hard for.
Slim Sangria
- 5 ounces red wine
- 1/2 small orange
- 1/2 small apple
- 1/4 lime, cut into slices
- 1/4 lemon, cut into slices
"This post workout drink will supply carbohydrates, fiber, essential vitamins and minerals to support recovery," says White. Red wine is also full of antioxidants, and according to a 2014 study in the Journal of Nutritional Biochemistry, contains ellagic acids, which were found to delay fat-cell growth and inhibit the development of new fat cells. White recommends drinking at least one glass of water for each cocktail consumed, as well as eating an appetizer high in protein to aid muscle recovery. So sit down, drink up, and enjoy, but remember, anything more than two drinks can turn your recharging session into a boozy trip down drunken munchie lane.
Related Links:
- The Best and Worst Booze to Drink If You Want to Lose Weight
- Can You Guess the Age of These Hot Celebrity Bodies?
- Brad Pitt Is Back and Sexier Than Ever
- Eat Your Way to a Better Sex Life
- The 14 Healthiest Snack Foods to Buy
- Shirtless Nick Jonas Explains How He Got His New Buff Body
from POPSUGAR Fitness http://ift.tt/1ElNRNb
jeudi 27 août 2015
This Food Baby Video Is Gross and Hysterical
If you've ever felt like you were pregnant with a food baby, you will get a kick of Fiber One's new video. Watch one man struggle (with his supportive partner by his side) for weeks on end only to give "birth" in the bathroom. Yes, this video is gag-worthy, but for anyone who has suffered from a similar predicament, staying regular is no laughing matter. And while it's associated with older folks, getting enough fiber seriously helps.
The Mayo Clinic recommends women consume 25 grams of fiber per day, but most women are falling far short, only taking in 14 to 15 grams per day. While there are fiber supplements available on the market, eating fiber straight from the source really is the best option. Raspberries are one of the top fruity fiber sources, but there are plenty of other produce options that help you fill up on fiber deliciously. If you're a smoothie junkie, try out one of these high-fiber smoothie recipes that offer seven grams of fiber or more, nearly 30 percent of your recommended intake for the whole day.
from POPSUGAR Fitness http://ift.tt/1LEspWs
Sugar Switch: Baking With All-Natural Sugar Alternatives
If you're trying to lose weight, limiting refined white sugar is a step in the right direction: one cup contains 774 calories and 200 grams of sugar. But when you're craving a chocolate chip cookie, you want it to taste like Grandma's - not like a dull, tasteless cracker. There are many all-natural sugar substitutes, but are they really healthier than refined white? Check out the details below.
Agave Nectar (also called agave syrup)
Replace 2/3 cup for every one cup of sugar
449 calories, 100.3 grams sugar
- How it's made: Produced from the same spiky plant as tequila. Once the blue agave plant reaches seven to 10 years old, the leaves are removed revealing the core of the plant called the pina. Sap is extracted from the pina, filtered, and heated at a low temp to break down the carbohydrates into sugars.
- Additional info: Lower on the glycemic index, it offers sweetness without the spike in your blood sugar levels. However, like white sugar, most agave syrup is highly processed.
- Baking tips: Since it is a syrup, you'll need to reduce the amount of liquid in the recipe by one-quarter cup. Combine agave with the liquid or fats in your recipe before adding to the dry ingredients in order to prevent oil from layering on top. Since agave browns faster, lower the oven temp by 25 degrees, and because it can be a little sticky, you might want to line your pan with parchment paper.
Blackstrap Molasses
Replace 1 1/3 cup for every one cup of sugar
1,002 calories, 259 grams sugar
- How it's made: During the sugar-making process, juice extracted from sugar cane is boiled down until the sugars crystallize. The syrup left over after crystallization is known as molasses. Sugar cane juice usually undergoes three cycles of boiling and blackstrap molasses is the by-product of the third boiling cycle. This variety of molasses contains the least amount of sugar and has the highest concentration of vitamins and minerals.
- Additional info: Blackstrap molasses is rich in nutrients; one cup contains more than the RDA of calcium, potassium, and iron. It's also full of copper and B vitamins, which helps eliminate cancer-causing free radicals.
- Baking tips: With such a distinct, robust flavor, molasses is best saved for spiced breads and cookies. Since it's acidic, add half a teaspoon of baking soda to the recipe if it's not already used, and reduce the liquid in the recipe by one-third cup.
Honey
Replace 3/4 cup for every one cup of sugar
773 calories, 209 grams sugar
- How it's made: Bees gather nectar from flowers, and spread it throughout the honeycombs in the hive where it evaporates and turns into a thick syrup, which is used to feed the colony.
- Additional info: It offers 132 mg of potassium and may help reduce sore throats. Raw honey is rich in B vitamins and also vitamin C.
- Baking tips: Decrease the liquid in your recipe by one-fifth, and lower the baking temp by 25 degrees to prevent browning.
Maple Syrup
Replace 3/4 cup for every one cup of sugar
600 calories, 159 grams sugar
- How it's made: Sap is collected from maple trees, boiled to evaporate the water, and the syrup is then filtered and bottled. It takes between 35 and 50 gallons of sap to make just one gallon of real maple syrup.
- Additional info: A one-cup serving offers 180 mg of calcium, and also contains manganese, iron, and zinc, important minerals for a strong immune system; it also contains 322 mg of omega-6 fatty acids.
- Baking tips: Always use real maple syrup - not maple flavored. Reduce the amount of liquid in recipes by three tablespoons for each cup of maple syrup used. Baked goods will have a brownish tint and also brown much faster so bake for less time or lower the temp of the oven by 25 degrees.
Raw Cane Sugar (evaporated cane sugar)
Replace one cup for every one cup of sugar
758 calories, 202 grams sugar
- How it's made: Freshly cut sugar cane is crushed to extract the juice. Then the cane juice is heated to evaporate the water, and then spun in a centrifuge to produce crystals that are golden-colored due to the fact that the molasses is not removed.
- Additional info: Also know as demerara or turbinado sugar, it's less refined than white sugar though it is not any better from a nutritional standpoint; although it contains some molasses, it's too small an amount to really offer the health benefits that molasses does.
- Baking tips: Since the crystals can be larger than regular sugar (depending on the brand), you might want to dissolve it in the liquids or beat it in with the eggs to ensure a smooth texture.
Stevia (Pyure Bakeable Blend)
Replace 1/2 cup for every one cup of sugar
0 calories, 0 grams sugar
- How it's made: Glycosides are the components of stevia leaves responsible for the plant's sweetness. The leaves are placed in hot water, which is passed through a resin material to trap and collect the glycosides. The resin is then washed with alcohol to free the glycosides, and is then crystallized into the form you buy.
- Additional info: Some research shows it can lower blood pressure and blood sugar levels. Since it's calorie-free it's helpful for weight management.
- Baking tips: Reduce pan size and baking temp by 25 percent, add an additional egg white or slightly increase baking powder/soda, and add fruit puree or yogurt for moistness.
Sucanat
Replace one cup for every one cup of sugar
570 calories, 135 grams sugar
- How it's made: Whole sugar cane is juiced and that liquid is heated in a large vat until it becomes a rich, dark syrup. It's then crystallized, creating dry, porous, dark-brown granules.
- Additional info: Unlike refined white sugar, Sucanat contains iron, calcium, vitamin A, vitamin B6, potassium, and chromium.
- Baking tips: Very similar to baking with sugar, since it has a brownish color and tastes like warm molasses, it's best used to replace brown sugar.
from POPSUGAR Fitness http://ift.tt/1i5rWzN
Victoria's Secret Model Workout: 10-Minute Fat-Blasting Circuit
This fat-blasting workout video, created by Andrea Orbeck, will work your entire body in 10 minutes. Andrea has trained many Victoria's Secret models, and now she'll train you in the comfort of your living room - no props needed. So no excuses!
Press play, and follow along as Andrea leads you through this short but intense workout.
Related Workouts:
- The Angels' Ultimate Ab Workout
- Victoria's Secret 20-Minute, Full-Body Sculpt Session
- Supermodel Butt-Lifting Workout Video
from POPSUGAR Fitness http://ift.tt/1F8wMCC
Lose Weight Now! 10 Quick Calorie-Cutting Tips
Want to lose a pound this week? You need to burn or cut out 3,500 calories. The best way to approach it without feeling deprived is to cut out a few calories here and there throughout your day, making lower-calorie food swaps so your taste buds don't miss a thing. Here are 10 simple ways to reduce your daily calorie intake so you can start dropping pounds right now.
from POPSUGAR Fitness http://ift.tt/1JqyCRm
Steer Clear of These Foods For a Flat Belly
- The best and worst foods for flat abs - Shape
- 1 simple trick to make sure you exercise - Real Simple
- 7 jump rope moves everyone can do - HuffPost Healthy Living
- The fitness tool that can help you look taller - Self
- Surprising bad habits that lead to bloat - Health
- The cycling mistakes every newbie makes - Fitness
- 6 reasons to drink on your diet - Women's Health
- Bake up 25-calorie cheesy cauliflower biscuits - Cooking Light
- Meet your new favorite way to enjoy spaghetti squash - Greatist
- 8 reasons you need to have more orgasms - YourTango
- How to train alone, even if you hate it - Women's Running
- DIY a Magic Bullet with an everyday mason jar - POPSUGAR Food
from POPSUGAR Fitness http://ift.tt/1hirT30
You'll Love Serena Williams Even More After This Sweet Video
Serena Williams exudes a ton of the traits we celebrate every day. She's athletic, strong, soulful, and, apparently, very loved! To wish her luck before competing in the US Open, a ton of her famous friends - Caitlin Jenner, Misty Copeland, and Jennifer Hudson, to name a few - came out sharing their words of praise and encouragement for everyone's favorite tennis star. Without a doubt, this video will bring a smile to your face and inspire you to take on your day with a little extra enthusiasm.
from POPSUGAR Fitness http://ift.tt/1Jzb36E
The Total-Body Kettlebell Move You Need to Try
Wondering why you should strength train with kettlebells when you already use dumbbells? For the insane calorie burn! A study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. And more research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper-body muscles, so it's a win-win. After working on your basic kettlebell swing, try the alternating single-arm swing to challenge your body even more. This variation of the swing targets your core and glutes but also works your hamstrings, calves, lower back, and shoulders.
- Stand with your feet slightly wider than hips-width distance apart.
- Place a light- to medium-weight kettlebell in your left hand, come into a half squat, and swing the kettlebell in between your legs. Be sure to keep the back flat, engaging the abs, with your weight back in the heels. Stabilize your shoulders by sliding your shoulder blades down your back and toward your spine.
- Thrust your hips forward, squeezing your glutes to swing the kettlebell forward so your arms are parallel with the floor as you stand up. Grab the kettlebell with the right hand, squat down, and swing the kettlebell between your legs again.
- Quickly swing the kettlebell forward, coming to a stand. Remember, the movement comes from your pelvis, not your arms.
- This counts as one rep. Complete three sets of 15 to 20 reps, alternately flowing between sides without any rest.
Can't get enough? Here are more kettlebell exercises to add to your routine.
from POPSUGAR Fitness http://ift.tt/12VThgt
Achieve Anything With These 8 Powerful Willpower Tips
It seems that the goals we set for ourselves, whether it be losing weight or organizing our home, can be achieved as long as we have the willpower to do it. Trouble is, willpower is not just something that can magically appear - it takes much more than talking yourself into doing something. In the book Willpower Instinct ($17), it's described as a metaphorical muscle that you can train to have more willpower. On the flip side, willpower is not an unlimited resource, and you can overexhaust it to the point where you give up. Here are some of the best strategies author Kelly McGonigal mentions in her book.
1. Meditate
Meditate for just five to 10 minutes a day, and you'll see a remarkable change in your willpower. Meditation can also help you better snap out of your cravings and bring you back to reality. And don't worry if you're having trouble meditating and focusing. McGonigal says that being "bad" at meditation is actually good for self-control. You'll be more focused after practicing, because you'll be able to better catch yourself moving away from the goal and recognize your impulses.
Get started by reading these helpful tips on meditation.
2. Relax
Relaxing will help ease stress, which in turns boosts your willpower reserve. You might think that's easy and start kicking back with your favorite TV show or a big meal. However, true relaxation, according to the book, is giving your body and mind a break to trigger the physiological relaxation response. In a relaxed state, your heart rate and breathing slow down, blood pressure drops, muscles release tension, and more.
McGonigal recommends to lie in bed, close your eyes, and take deep breaths. If your body is tense, she suggests flexing the muscle in the affected parts of your body and letting it go. Studies show that people who practice daily relaxation exercises had healthier physiological responses to stressful willpower challenges.
3. Make small deadlines
Researchers found that if participants control one small thing that they aren't used to controlling, it helps to train and strengthen the willpower muscle. You can do this by setting small deadlines and trying to tackle a task piecemeal. For example, if your goal is to eat healthy, you can set a minigoal of just browsing the produce aisle in the supermarket in the first week, then resolve to cook one healthy meal for the second week.
Keep setting these small deadlines for a few months, and without realizing it, you'll accomplish what you set out to do. The consistent act of self-control can increase overall willpower, says McGonigal.
4. Remember the reasoning
Before you give in to your impulse, try to remember why you resolved not to do it in the first place. Think of your long-term goals, and compare them to the short-term satisfaction you get from caving into temptation. You'll then realize that the "treat" is now a threat and an obstacle to your goals.
5. Be supportive of yourself, not critical
There's nothing that drains willpower faster than guilt and shame. So don't try to incentivize yourself by beating yourself up over your failures. Focus on what you can do instead of what you should not do. For example, resolve to eat more healthy meals instead of restricting desserts. McGonigal says if you berate yourself, you could trigger the "what-the-hell" effect, which basically derails you from your goal after a mistake and makes you more susceptible to temptation.
6. Precommit
Make it inconvenient to give into your temptation. It won't stop you, but it will make it harder to go against your goals. For example, schedule a session with a personal trainer, or bring a set amount of cash with you when you're on a budget, and leave your credit cards at home.
7. Associate with your future self
We often put off tasks we don't want to do and tell ourselves that we'll get it done later. However, "later" seems to get postponed, to the point where it sometimes doesn't happen. This may happen because you are disconnected with your future self. "Brain-imaging studies show that we even use different regions of the brain to think about our present selves and our future selves," writes the author. The brain has a habit of treating your future self like a stranger, which can affect your current efforts to reach long-term goals.
Think about it this way: you seem to assume that your future self will get everything done and is a superhuman who can do it all. You may be indulging in treats now, but you're letting your future self suffer the consequences. Don't treat your future self poorly; work to associate your current state to your future self. McGonigal says if you visualize your future, your brain will start to think more rationally about your current choices. Imagine yourself working out if your aim is to get fit. Another strategy that works is to write a letter or an email to your future self. Write about your hopes for the future, what you think you will be like, and what your future self will say about your current choices.
8. Don't fight your thoughts
Do you ever notice that the more you force yourself to stop thinking about something, the more it comes up in your mind? This is called the ironic rebound. To prevent it from happening, don't try to suppress your thought when it comes up. And just because you're thinking it doesn't mean it's true. If a negative thought or craving comes into your mind, think to yourself, "Oh, there it goes again. Thoughts randomly come and go in our minds, and just thinking it doesn't make it true."
Accept the thought instead of trying to fight it. Remind yourself that thoughts and feelings may not be under your control, but you can choose your actions. The author suggests an exercise in which you hold the thought, breathe in deeply, visualize the thought as a cloud passing through your mind, and imagine it dissolving.
These willpower exercises are just the tip of the iceberg, so pick up the Willpower Instinct to learn more. Another great read for developing the ability to accomplish difficult goals is The Power of Habit.
from POPSUGAR Fitness http://ift.tt/1v5kLWF
This Weight-Loss Trick Is So Easy You'll Wish You Thought of It Before
If you want to shed those extra pounds, invest in a refillable water bottle. Researchers from the University of Birmingham recently published a study in the journal Obesity that revealed drinking a glass of water before a meal can actually help you lose weight.
For the experiment, 84 adults with obesity were recruited and randomly divided into two groups. The first 41-member group were told to drink about 16 oz. of tap water 30 minutes before their main meals while the second 43-member group were told to imagine they had a full stomach before eating.
Not surprisingly, the group who drank water before eating lost on average about three pounds more than the other group did. And even more incredible is those who drank water before consuming all three daily meals said they loss almost 10 pounds over 12 weeks.
"Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss," said study author Dr Helen Parretti, NIHR Clinical Lecturer at the University of Birmingham. "It's a simple message that has the potential to make a real contribution to public health."
While we know staying hydrated is important for our health and body, this scientific study proves that the glass of water you're drinking at restaurants before you eat will also help you save on calories. Go water! And if you are not completely on board with drinking more water, these fruit-infused variations will change your mind.
from POPSUGAR Fitness http://ift.tt/1WURJed
The 20 Secrets That Will Get You Flat Abs
It may not be a secret that the best way to a six-pack is a healthy diet (even if it's no diet at all) and regular exercise, but there's a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.
from POPSUGAR Fitness http://ift.tt/1Ahl5Vr
Is Your Relationship Making You Fat?
Stress eating is real - at least, it can be if you're in an unhappy marriage. Here's what our friends at Shape have to say about the issue.
Past research may have found that old adage 'happy wife, happy life' to hold true, but wedding woes may wreck your waistline, according to a new study published in the journal Clinical Psychological Science.
Researchers from Ohio State University and the University of Delaware found that an unhappy marriage affects each spouse's body's ability to regulate appetite and to make healthy diet choices - essentially confirming what you already knew about emotional eating.
The researchers recruited 43 couples who had been married for at least three years to participate in two nine-hour sessions where they were asked to resolve a conflict in their relationship (sounds like couple's counseling bootcamp!). These sessions were videotaped, and the research team later decoded them for signs of hostility, conflicted communication, and general discord
After analyzing blood tests from the participants, researchers found that hostile arguments caused both spouses to have higher levels of ghrelin, the hunger hormone, but not leptin, the satiety hormone that tells us we're full. They also found that fighting couples made poorer food choices than those in less distressed marriages. (See these 4 Ways to Outsmart Hunger Hormones.)
It should be noted that while these findings held true for those considered of average weight or overweight, marital stress did not have an effect on ghrelin levels in obese participants (with a BMI of 30 or higher). This is consistent with research suggesting that appetite-relevant hormones ghrelin and leptin may have different effects on people with a higher versus lower BMI, the study authors point out.
Of course, when it comes to a happy marriage, it's a different story. A strong relationship can have some pretty great health perks, including a reduced risk for heart disease and dementia-not to mention these 9 Health Benefits of Love. And while of course some marital stress may be unavoidable, perhaps this latest research will help you remember to reach for a healthier snack to satisfy your hunger hormones after your next fight, rather than seeking comfort in a pint of Ben and Jerry's.
Related links from Shape:
- The Number 1 Reason Runners Should Cross Train on a Bike
- How Spinach Can Give You Food Poisoning
- Eating on the Go Leads to Overeating and Weight Gain
from POPSUGAR Fitness http://ift.tt/1i3Z2QL
Why Eggs Just Work For Weight Loss
If you're reserving eggs for your brunch-filled weekends, you need to know a secret: they may just be the keys to weight-loss success. Here's why you should be eating more eggs to lose more pounds.
- They're proven to work: A 2008 study found that obese subjects lost more weight and had a higher reduction in waist circumference when they ate a breakfast of two eggs instead of bagels (both paired with a calorie-reduced diet), even though each group's breakfast contained the same amount of calories.
- They're packed with protein: Your morning meal should be full of protein to keep you feeling satisfied until lunch. In fact, many experts say that you should get at least 20 grams of protein with your breakfast to stay full and boost metabolism. The good news? Eating two eggs puts you on the right track - one egg contains about six grams of protein.
- They're a healthy (and convenient) choice: When you're starving and in need of something to sate your grumbling stomach, a hardboiled egg can be the quick, low-calorie snack that tides you over until your next meal. Pair one hardboiled egg (78 calories) with an apple (80 calories) for a substantial snack that will keep you satisfied without needing to resort to the vending machine.
Can't bear the thought of grabbing another hard-boiled egg before you head out the door? Many of these healthy, creative egg recipes can be made ahead of time so you can still stay on the right track no matter how rushed you are in the morning.
from POPSUGAR Fitness http://ift.tt/1Ij1YxS
The Most Beautiful Smoothie Bowls of Instagram
Bright and refreshing smoothie bowls are all the rage on Instagram - and we can see why! Sure, their ingredients are no different than a standard glass, but being able to load on a ton of healthy, beautiful toppings and serve up a photo-worthy bowl makes breakfast feel a little more fun. Despite the fact that each looks like a work of art, each of these recipes takes less than 10 minutes to come together. Find a creative combination of ingredients here, then break out the blender and get "cooking."
from POPSUGAR Fitness http://ift.tt/1Elf6aQ
Bye-Bye Cottage-Cheese Thighs: 5-Minute Leg-Toning Workout
Your legs are truly lovely and take you everywhere you want to go, but if you sometimes scan them in the mirror and think of cottage cheese, here's a workout for you. Strengthen and tone your powerful gams with this quick and effective workout. Just press play and get ready to show your legs some love.
Looking for more quick workouts? Check out these fitness quickies:
The Ultimate Inner-Thigh Workout
Reboot Your Backside With This Tush-Toning Workout
Blast Away Calories With This Full-Body Tabata Workout
from POPSUGAR Fitness http://ift.tt/1xePQsL
mercredi 26 août 2015
This Incredible Balancing Move Will Convince You Ballerinas Are Magical
For most of us, trying a barre class has us convinced that - nope, we were not ballerinas in our past lives. All the stretching, flexing, and strengthening positions can be tough on the back and thighs, especially if newcomers haven't exercised these areas. So, when we came across a short video clip on Reddit of a woman balancing on a BOSU in demi pointe - meaning, on the balls of her feet - our jaws just dropped. It seems as hard as it looks, especially when the woman is not even anchored to the ground.
You can practically see the muscles in her calves straining as she tests the limits of her body by balancing precariously on one leg. While you may think it's all leg muscle, there's plenty of ab action in there too. The short albeit mesmerizing clip truly shows how strong her core is and it seems like the Reddit universe agrees; the clip has been viewed over 2 million times. If you're feeling inspired like us after watching this, these five barre workouts will tone your entire body. We can all secretly pretend we're ballerinas.
from POPSUGAR Fitness http://ift.tt/1EjF2U9
Satisfy a Sweet Tooth With 11 Paleo Desserts
Paleo eaters make a point of consuming any sugar sparingly, but almost everyone craves something sweet now and again. Treat yourself to one of these Paleo-friendly desserts, leave the table feeling satisfied, and stay strong on your clean-eating course.
from POPSUGAR Fitness http://ift.tt/1hg9xzz
The Ultimate Arm and Ab Exercise You're Not Doing Enough Of
Tired of lifting weights or doing push-ups? Then give the Dolphin Dive a try. It'll tone your shoulders, upper arms, and back, and it will also increase flexibility in your hamstrings - using just your bodyweight.
- Begin in Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
- With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
- Inhale and press back to Quarter Dog. Complete two to three sets of 10 to 15 reps.
from POPSUGAR Fitness http://ift.tt/1Najh99
25 Hacks For Better Sleep Tonight
If a night of restful, quality sleep is ever elusive, your daily habits are in need of a revamp. Read on for 25 tips and tricks to get you on your way to a better night's sleep.
from POPSUGAR Fitness http://ift.tt/1GcrzHP
For a Stronger and Perkier Butt, Do This Move
Don't you love those effective moves that only take a few reps to feel the burn? Add this one to your tool belt - all you need is a resistance band, and you'll instantly target your tush and outer thighs.
- Hold on to either end of your resistance band, and place the center of the band around the sole of your left foot. Place your elbows and knees on the ground so your back is straight.
- Hold the band firmly, draw your belly in, and extend your left leg straight behind you. Then draw your knee forward, but don't let it touch the ground.
- Repeat for a total of three sets of 15 to 20 reps on each leg.
from POPSUGAR Fitness http://ift.tt/1Lx6ZHN
Insider Training: Victoria's Secret Ab Workout
Curious how the Victoria's Secret models work their always-toned abs? We turned to 28 Day Challenge trainer Robert Brace, who works with many of the Angels, to learn some new multitasking moves that target the abs. Watch this video and try these five exercises to tighten your midsection and work your core.
RELATED:
Victoria's Secret Fat-Blasting Workout
5 Minutes to a Sexier Butt: Angel Workout
Get Runway-Ready Legs With This Victoria's Secret Workout
from POPSUGAR Fitness http://ift.tt/1F8wKuB
12 Ways You Lie to Yourself About Your Weight
- The weight-loss lies we tell ourselves - Health
- How not to be that person at the gym - Women's Health
- 6 ways to improve your balance - Real Simple
- Avocado + egg = the perfect breakfast combination - POPSUGAR Food
- The Japanese secret to staying slim - Shape
- 5 myths about IUDs you need to know - HuffPost Healthy Living
- The slow-cooker hacks you need to know - Cooking Light
- How to keep your calm once yoga is over - Self
- 26 healthy dinners ready in 15 minutes or less - Greatist
from POPSUGAR Fitness http://ift.tt/1KkWQzj
Don't Make This Mistake With Chia Seeds
There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
Photo: Lizzie FuhrWhen they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.
Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
from POPSUGAR Fitness http://ift.tt/1FEIAxE
The Sexy and Strong Fitness Model You Should Follow ASAP
If you're looking to add some fit inspiration to your Instagram feed, look no further than Venezuela-born and Miami-Beach-based Michelle Lewin. This strong and sexy fitness star is constantly adding her workout recommendations that will inspire you to try something new in the gym. This is definitely one buff babe (with one seriously strong booty) we would love to work out with.
from POPSUGAR Fitness http://ift.tt/1PTFPfK
5 Moves That Will Change Your Body
Derek DeGrazio, celebrity trainer and managing partner at Barry's Bootcamp South Florida, is known for his butt-kicking workouts. Here's a 60/30 routine he created for Self.
Compound exercises are the secret sauce to having a quick and effective workout. Simply put, these supercharged moves are two isolated exercises that join forces to become one amazing exercise that engage multiple muscle groups at once. In my fast and effective routine below, you'll find five of my favorite compound moves that will activate and tone your core while sculpting lean muscles from head-to-toe. I've also incorporated a few "burnout" exercises that will exhaust your muscles and help shed fat. Consider my 60/30 routine your fast and furious #UpNOut challenge - all you need is eight minutes and a set of dumbbells.
The 60/30 workout: Perform each compound dumbbell exercise for 60 seconds completing as many reps as you can. Then, ditch the weights and immediately do 30 seconds of the "burnout" exercise.
What' You'll Need: One set of medium dumbbells (start with 8-10 lbs.)
Set 1
60: Squat and Press
Stand with feet hip-width apart and holding a weight in each hand directly above shoulders. Hinge hips back and lower into a squat keeping weight in heels. Stand and press both weights overhead. Return weights to above shoulders and immediately lower into next rep.
30: Squat Jump
Stand with feet hip-width apart. Hinge hips back and lower into a squat. Push through heels to stand and explode off the ground. Land and immediately begin next rep.
Set 2
60: Lunge and Curl
Stand with feet together and a weight in each hand. Step right foot forward and bend both knees to create two 90 degree angles with legs. Turn palms to face away from body and curl weights to shoulders. Lower weights back to sides, stand, and step right foot back to meet left. That's 1 rep; alternate sides with each rep.
30: Flunge (flying lunge)
Start in a lunge position with right foot forward. Jump off the ground and switch legs in mid-air, landing in a lunge position with left foot forward. Continue alternating sides with each rep.
Set 3
60: Deadlift and Pull
Stand with feet hip-width apart with arms in front of body, palms facing in and a weight in each hand. Keeping a soft bend in knees and back flat, reach weights toward floor, stopping near ankles or shins. Return to standing, pressing hips forward slightly. Now raise weights to chest-height, keeping elbows higher than hands. Return arms to start to complete 1 rep.
30: Squat Thrust
Stand with feet hip-distance apart. Place palms on ground and jump legs back into a high plank position. Jump feet back towards hands and jump straight up, immediately lowering into the next rep.
Set 4
60: Tricep Extension and Leg Raise
Lie face up, arms raised in the air directly above shoulders with a weight in each hand, palms facing each other, and legs extended on floor. Keeping elbows still, lower each weight toward floor until hands are next to ears with elbows pointing to the sky. Press weights back up and lift legs to sky until feet are above hips. Lower legs back to ground to complete 1 rep.
30: Flutter Kicks
Lie face up with arms by side and legs extended away from body. Raise arms, legs, and torso six inches off floor and begin to "flutter" legs, alternating up and down a few inches with opposite feet.
Set 5
60: Push-Up With Row
Start in a push-up position with each hand holding on to a weight that is resting on the ground. Do one push-up, then row right arm to torso keeping elbow close to torso. Repeat with left arm to complete 1 rep.
30: Plank Jacks
Start in a high plank position with wrists under shoulders, abs tight, and spine long. Quickly jump feet in and out while maintaining a plank position.
More from Self.com
- Reshape Your Abs, Butt, and Thighs With These 6 Moves
- How Not to Lose Your Calm After Yoga Class
- The #1 Place You Must Visit in Your Life (and the Fit Things to Do There)
from POPSUGAR Fitness http://ift.tt/1fFHLvk
21 Low-Carb Ways to Enjoy Dinner Tonight
Lettuce, chard, kale, and collard greens: while all are great makings for a salad, these leafy greens are the perfect alternative to bread when you're looking to lower your carb intake and up nutrients. And there seems to be no end to the recipes you can make when a veggie wrap is your base. Get ready to be inspired.
from POPSUGAR Fitness http://ift.tt/1KjLeMP
The Weight-Loss Secret of Successful Dieters Everywhere
When you're trying to lose weight, it's hard to resist temptation at every turn. Unfortunately, those little tastes can add up in the calorie department. Even if you think you're being vigilant, you may not know that 100 calories of your favorite candy isn't as much as you thought. So one of the best ways to ensure you stay on the right track when you're looking to drop pounds? Keeping a food journal to track your calorie intake - every single thing you eat and drink.
It may seem tedious, but if you're serious about your goals, making sure you're jotting everything you eat down (or adding to a smartphone app like MyFitnessPal) will hold you accountable and keep right on your calorie goals. This habit has helped many people see results without feeling deprived when they first set out on a weight-loss journey: in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less. Want your own success story? Remember this mantra: if you bite it, write it. Print out our poster for even more motivation on your bulletin board or fridge!
Need more weight-loss inspiration? Check out our 25 reasons you're not losing weight, here.
from POPSUGAR Fitness http://ift.tt/ZCHgeu
Lose Weight Faster With 1 of These 13 Breakfast Smoothies
If you're looking to sip away the pounds, juice cleanses may not be the best idea. Smoothies, however, could be your best-kept weight-loss secret: the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning, so here are 13 smoothies to fill you up as the scale ticks down.
from POPSUGAR Fitness http://ift.tt/1tB2Lrx
2 Reasons to Make Smoothie Freezer Packs
You want a healthy breakfast, but you also want it to be fast and simple. Smoothies are a great option over a quick bowl of cereal, especially if you use frozen fruit and boxed or bagged prewashed spinach. But if you're into switching up your greens and using other fruit such as pears and avocado that you can't find in the freezer section, then making a smoothie in the a.m. could turn into a 15-minute production.
Check out this time-saver: Prep all the fruit and greens you use in your smoothies, and freeze individual serving sizes in quart-sized freezer bags (glass mason jars work well, too). Note any ingredients that need to be added to the blender, and your smoothie is as good as done.
Here's an example that includes:
1 cup kale: 33 calories
1 cup spinach: 7 calories
1 banana: 105 calories
6 strawberries: 23 calories
1/2 cup blueberries: 42 calories
1/2 cup mango: 50 calories
Add to the blender:
3 oz. vanilla Greek yogurt: 65 calories
1/2 scoop vanilla protein powder: 45 calories
1 cup water: 0 calories
Total calories: 370
Want to know what produce freezes well? Check out this handy guide to freezing fruits and veggies that's actually designed for those making their own baby food. As far as yogurt is concerned, freezing could destroy some of its billions of beneficial cultures, so you're better off adding it to the blender prior to making your smoothie. Nut butters as well as dry oats and seeds such as flax or chia freeze well, but they can also be quickly added to the blender when you're ready to make your smoothie.
You can prep a whole week's worth on Sunday night so a nutritious fiber- and protein-packed breakfast is just minutes away. It's a great way to not only ensure a healthy start to your day, but you'll save money since you can buy greens and fruit in bulk and won't have to worry about them spoiling by the end of the week. Aim to use your smoothie freezer bags within a few weeks to avoid freezer burn.
from POPSUGAR Fitness http://ift.tt/1syKmuG
mardi 25 août 2015
If You Want to Lose Weight From Running, Read This
You started running months ago, yet every time you hop on the scale, you're let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you're after.
Postrun Pig-Outs
Burning tons of calories can cause a famished feeling afterward, but it's important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you'll be hungry again in the next hour. Although a postrun snack is essential, make sure it's packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don't go overboard as a way to reward your efforts. If you still find you're utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.
You Don't Run Enough
If you're running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won't burn enough calories to lose weight. In order to lose a pound a week, you'll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.
You're Burning Less Than You Think
You just got back from a run, you're covered in sweat, and you're convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn't run for that long or that fast, then you're not burning as many calories as you thought. It's best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.
Same Workout, Different Day
If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you're placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier, it's also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.
It's Not Just About the Scale
Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn't always the best way to monitor your progress. Even though the scale's not budging, you might be able to fit into those skinny jeans you had your eye on.
from POPSUGAR Fitness http://ift.tt/1Lw5OpM
The Workout to Help You Lose 1 Pound This Week
Weight loss on the mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories and target hard-to-get-rid-of belly fat. Complete it five times in a week, and you'll be well on your way to burning or cutting out an extra 3,500 calories - the magic number to lose one pound in a week. Not too difficult, right?
Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.
Congratulations - you just burned 511 calories! Don't forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.
*Calories burned calculations are based on a 130-pound woman.
**RPE = rate of perceived exertion
from POPSUGAR Fitness http://ift.tt/1uHFAf0
3 Important Reasons to Stop Hitting Snooze
I'll admit it. I've been called the queen of the snooze on more than one occasion - past roommates and ex-boyfriends can back me up on this one. However, in the last few months, I've been waking up easier and working with more energy all day long, and it's because I've backed off this bad habit. Here's why you should too.
- It makes it harder to wake up: You might think those extra five or 10 minutes makes a difference, but the truth is snoozing does more harm than good. I'm sorry to say it, but I'm backed by science on this one: hitting the snooze button makes it harder to wake up. You're better off setting your alarm for 10 minutes later and getting out of bed once it goes off.
- It messes with your workout schedule: If I give myself the opportunity to snooze before a workout, nine times out of 10, I'm not going to get up early to move. Signing up for a class in advance definitely helps me get out of bed, but it's a different story when the workout on my schedule is an early solo run. Getting up once my alarm goes off ensures I squeeze in my morning workout.
- It affects your energy all day: Before you're even out of bed, this culprit sucks away energy for the rest of the day and ends up affecting your energy levels all day long. When you hit snooze, you're disrupting your circadian cycle and, in turn, messing with your brain's hormones. A more consistent wake-up time (sans the snooze) helps you wake up naturally with more energy. Seriously, this works.
from POPSUGAR Fitness http://ift.tt/1LvsaKh
What Puts the Goose in Goosebumps?
I bet the AC in your office has given you a fair share of goosebumps. Want to know what causes them? Scientifically speaking, they're triggered by a reflex called piloerection. This reflex causes tiny muscles at the base of each hair to contract, making the little hairs that cover your body to stand up. Which in turn makes little bumps all over your skin, giving it the appearance of a freshly-plucked goose.
When animals get cold, this reflex helps to fluff up their hair or feathers to trap in body heat. Human goosebumps on the other hand are an attempt to make us warm, but since we have such little body hair, goosebumps serve absolutely no purpose.
Goosebumps are also a physical response to fear, just like when you sweat or your heart races. When animals are scared, like a cat or porcupine, they get goosebumps too and their fur or quills stand up, making them look more fierce. Our tiny hairs stand up, too, but I think we can all agree that it doesn't do much to protect us from harm or make us look more ferocious.
Our skin also gets all goosebumpy when we hear beautiful music or a touching story. Like other emotion-linked reflexes such as blushing, turning pale, and butterflies in your tummy, goosebumps are triggered by the limbic system of the brain. This bodily response isn't driven by a physical prompt, but by a psychological one. Yet another example of the mind-body connection. Wow. I just gave myself goosebumps.
from POPSUGAR Fitness http://ift.tt/1WOTmKj
30-Day 6-Pack Abs Challenge
Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.
Here are instructions for the six different moves followed by a 30-day plan. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.
from POPSUGAR Fitness http://ift.tt/1MLjQHR
If This 76-Year-Old Can Do CrossFit, So Can You
While there are plenty of bogus valid excuses for skipping out on your workout - I'm busy, I'm too tired, I'm too stressed - those will quickly melt away once you meet Constance Tillett. She's a 76-year old CrossFit athlete, and she knows excuses aren't an option. She's had hip replacements, knee replacements, shoulder replacements, and says, "I'm a diabetic, I have a cardiac problem, and I have arthritis." After her last surgery, she had a moment of realization about what was going on for people her age, and she decided to do something about it. She says, "each day it's a challenge, but you have to think positive. . . I'm not ready to die yet, and I'm trying to keep hope alive."
If you've always wanted to try CrossFit, check out this 10-minute workout video you can do at home.
from POPSUGAR Fitness http://ift.tt/1JwVn8l
Get Back to Basics With This Total-Body Workout
- Basic bodyweight moves to tone you all over - Shape
- Your science-backed excuse to leave work early today - HuffPost Healthy Living
- 2 athlete-approved moves for 6-pack abs - Self
- How to eat healthy all week long - Health
- What 1 nutritionist eats to debloat - Women's Health
- 7 signs you're wearing the wrong sneakers - Fitness
- A simple tip to quickly manage cravings - Real Simple
- How to talk yourself into a solid workout - Women's Running
- 1-pot lightened-up broccoli and bacon mac and cheese - Cooking Light
- The best moves for tight IT bands - Greatist
from POPSUGAR Fitness http://ift.tt/1JtUIAa
Watch This Prescription Drug Spoof For a Healthy Dose of Laughs
You know you feel better after spending a little time with Mother Nature, but this spoof proves that it should be prescribed by an actual doctor, "to relieve the crippling symptoms of modern life." This hilarious ad just might inspire you to skip that indoor SoulCycle class so you can ride an actual bike up an actual hill.
"Caution: Nature may cause you to slow down, quit your job, or seriously consider what the f*ck you're doing with your life . . . Side effects may include confidence, authenticity, remembering you have a body, and being in a good mood for no apparent reason."
from POPSUGAR Fitness http://ift.tt/1JtT55j
8 Essential Strength-Training Exercises You Need to Know
If you've been spending any time at the gym, you've probably seen (or done) more than a few sets of these strength-training moves. These exercises are trainer and fitness-buff favorites for balancing and strengthening the body; they are also effective when it comes to shaping, toning, and whittling. Learn how to do these eight essential exercises in time to add them to your shape-up routine!
from POPSUGAR Fitness http://ift.tt/1o9eHjx
Don't Just Make a Smoothie - Make Art!
Since smoothies take minutes to prepare, why not spend a little extra time creating something truly beautiful to sip on? These gorgeous photos are sure to inspire happier mornings.
from POPSUGAR Fitness http://ift.tt/1Jhkt7C
10 Essential No-Equipment Moves For Leggings Season
Toning up your inner and outer thighs doesn't require a trip to the gym - all you need is your own body's weight to sculpt your legs. The following 10 no-equipment exercises will help you achieve the results you're after. What are you waiting for? Let's get moving.
from POPSUGAR Fitness http://ift.tt/1Nzf4Pr
3 Reasons to Care About Your Butt That Have Nothing to Do With Looks
You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there's so much more to a tight tush than the way your pants fit! Your backside consists of three major muscles: the glute maximum, glute medius, and glute minimus. This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they're incredibly important, but they're often weak and underworked.
So many of our jobs require us to spend so much time sitting that our glutes "turn off" or stop firing as efficiently, effectively, and strongly as they should. Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.
Beat back pain: I couldn't believe how much of my lower back pain dissipated after I started concentrating on building up my glute muscles. Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they're strong, your lower back doesn't bear the brunt of your motion.
Increase athletic performance: If you want to be a stronger athlete, it's time to start squatting. Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier. Every time you take a step, your glute max shores up your pelvis and SI joint for stability. When you run, this is even more important, since the force of impact increases exponentially on each foot strike.
Prevent knee pain: Strong glute meds keep the pelvis stable from swaying side to side. When your pelvis isn't stable, it puts a lot of pressure on your knees and ankles to compensate. When your backside is strong, it helps prevents this naturally, keeping you safe from injury.
Now you know what your glutes do for you, so here are four moves you can do for them!
from POPSUGAR Fitness http://ift.tt/1JpZiDX
Articles
