Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 31 décembre 2015
Healthy,Food Magazine,Healthy Recipes,Food Guide :Chocolate-Covered Strawberries in No Time at All
If there's one thing I could eat every day, it's chocolate and fruit. Chocolate-covered strawberries are one of those decadent desserts that people save for special, romantic occasions, but I don't really understand that. This technique for dipping your strawberries in melted chocolate is so simple, it can and should be enjoyed regularly. While many recipes tell you to melt chocolate and butter together, I find that the chocolate chips melt perfectly on their own, and I like to keep things as simple as possible. I use semisweet chocolate chips, but feel free to use whatever your taste buds prefer. Click through to follow along.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Stay Full All Morning Long With These 54 Breakfast Recipes
A healthy day should always include a good-for-you breakfast. It boosts metabolism, fuels you through the morning, and inspires an all-around healthy lifestyle. This year we cooked up a lot of healthy breakfast recipes - both sweet and savory for long brunches and those times we found ourselves rushing out the door. Take a look at some of our favorites that will keep you full well beyond the end of Winter.
- Additional reporting by Lisette Mejia and Aemilia Madden
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 20 Celebrity Mane Makeovers That Prove Hair Ruled 2015
Just when we thought we'd seen everything when it comes to ever-changing strands in 2014, 2015 happened. Jaw-grazing bobs, rainbow hair, and wispy bangs all had major moments on our favorite gals and guys this year.
Instead of waiting to see new looks on the red carpet, we got sneak peeks at their dynamic manes through sweet Instagram selfies straight from the celebrities (and their glamsquads). The pros even became stars in their own right. Their own feeds became go-to destinations for the secrets to their clients' famous tresses - making copying a style at home way easier.
From barely there buzzcuts to lobs galore, there's no denying that experimenting with strands was a major theme this year. As 2015 comes to a close, we're reflecting by taking a look back at the most memorable celebrity mane makeovers. Scroll through to cast your vote on your favorite styles below.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Find the Perfect Makeup Brush For Every Occasion
It's time to start putting your makeup on like the expert you've become. While fingers do make excellent tools, they're not nearly as precise, delicate, or hygienic as your forgotten set of makeup brushes. We're sure you have some questions - the world of brushes can be hard to navigate. Do you really need both a stippling brush and a foundation brush? How do you use a fan brush? We're here for you! We've broken down some of the more popular brush options (and a few you may not have heard of). So take a deep breath, and read on!
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Healthy,Food Magazine,Healthy Recipes,Food Guide :How to Construct Cinnamon Rolls, in Pictures
If you've found a cinnamon roll recipe that you're dying to make, the next step is seeing how the dough transforms into cinnamon-sugar swirled rolls. Click through our step-by-step guide so that you can feel confident while trying your hand at this advanced baking recipe.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:A 30-Day Challenge to Sculpt Your Best Booty Ever
Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.
Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here's a printable version of this Squat Challenge.
Related: Print Out This 2-Week Crunch Challenge
Number 1: Narrow Squat
- Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Number 2: Narrow Squat With Back Kick
- Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
- Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
- This counts as one rep.
Related: 30-Day 6-Pack Abs Challenge
Number 3: Basic Squat
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Here's a video demonstrating the basic squat.
Number 4: Basic Squat With Side Leg Lift
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
- This counts as one rep.
Number 5: Sumo Squat
- Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
The Plan
Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 25 Exciting Eyeliner Ideas That Are Beyond Basic Black
We're all for iconic beauty looks - Marilyn Monroe is one of our original sources of inspiration - but sometimes, a girl just wants to let out her inner unicorn. We've tried rainbow hair, vibrant lipstick, and even technicolor eyebrows. Thanks to the talented makeup artists of Instagram, now we've become inspired to add head-turning hues to our eyelids. If you thought you couldn't pull off red, yellow, or even pink cat eyes, read on - these looks are sick, not sickly.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:5 Common Lies We Tell Ourselves When Trying to Lose Weight
When trying a diet, as you're attempting to stick to a program, it's not unusual to tell yourself little "lies" to either feel better about your choices or to make excuses for why you haven't fully committed to getting the body you've dreamed of. And I'm not talking about becoming a supermodel overnight. But it's not surprising to hear folks tell themselves little "lies" to compensate for not being where they want to be fitness-wise.
Here are some common "lies" you might get caught up in as you attempt to make a "new you" for 2016, and some tips to stop the BS - so you can start dealing with the truth and rock a more fit you in the New Year.
Related: I Started Saying "No" and Began Losing Weight
1. The Excuses Lie
This is a favorite one: "It's okay if I ate junk the past few days because this weekend . . ."
Having a cheat day or a small treat daily is a wonderful way to enjoy life yet stick to a healthy eating plan. However, if you're telling yourself it's OK to binge because somehow you'll exercise enough to make up for a junk-food bender, this is a harmful lie on many levels.
First, it's OK to have a cheat day or a small daily treat, but days and days of junk isn't good for your system, period. It also sets up a bad pattern: junk, junk, junk, and then a frantic panic to make up for this, which can lead to undereating or over-exercising, both of which are bad habits.
What to Do: If you find yourself engaged in this lie frequently, start to track when you're having these junky periods. It may be tied to work stress or emotional matters. Once you see a pattern emerge, rather going on a Ben & Jerry's binge to cope with your stress, you can plan to stave of the bender by packing extra healthy snacks at work and enlisting some emotional support from friends and family.
Get tech friendly and track your daily diet and workout routine on any number of fitness apps. If you're into technology, utilize one and enlist a buddy who you can work on mutual fitness goals together. Two minds are better than one.
Pencil in your cheat days. Having one is a great way to allow yourself to indulge and let loose a bit without giving into those treats on a daily basis. It makes you accountable for the other days of the week at a higher level. Why would you "binge" on a Monday if you know that in a few short days on Friday, you've got your cheat day?
2. The Debbie Downer Lie
These are the lies you tell yourself when making excuses for not having the body you want.
"I had a baby - I will never look as good as I did."
"I'm just never going to lose the last ten pounds. "
"I'm not a runner. I could never run a 5K."
"It's just how I'm built."
What to Do: Yes, our body types have pros and cons, but to simply not try and give up before you even have started is too fatalistic. Committing to lose weight is worth it because at the end of the day, what do you gain? You gain so much: you feel better in your clothing, you wake up with more energy, if you're a parent you've got the pep to run after your kids, and for all of us, when swimsuit season time comes, you're ready to hit the beach without wearing that t-shirt or gigantic cover up. Will I ever be a runway model at 5'2? No, but I am fit, healthy, and happy with how I look. I highlight the body parts that work well for me, like my legs, and work what I've got. Stop comparing yourself to others and show off the high points of your body type that you've been given. We've all got something beautiful about us - believe and you will achieve!
3. The "Beverages Don't Count" Lie
People forget to count those beverages. Everything you take in counts.
Those flavored lattes? A powerful amount of ingredients and calories that add up. Let's not forget that glass of wine you have each night or the lunchtime sodas. Even if you're rocking a kale salad with grilled chicken and some fruit for a snack, what you're sipping on could be preventing you from dropping pounds.
What to Do: How do you beat this beast? Pay attention to what you drink and while water isn't magic, staying hydrated and drinking enough water can help you stay fuller longer. If you hate water, try flavored waters and/or drinking through a straw. You may be apt to ingest more water when drinking with a straw. I swear by it!
4. The Scale Means Everything Lie
You look at the scale and see a number you don't like. This either fuels tears or a panicky feeling to avoid the next meal.
Stop it!
The scale may be exact if it's calibrated right, but the scale lies unless you've got one that weighs body fat too.
What to Do: Remember - the scale won't tell you how much muscle you're building or if you feel good in your own skin. Your scale can't tell you if you pulled some serious bench presses off, and it can't tell you if your clothes fit properly.
This isn't to say you should ignore your scale but that it shouldn't be the answer to how you feel about your fitness and health.
5. The "I'm Hungry" Lie
You think you're hungry but the bottom line is you're:
-Tired
-Stressed
-Skipped a meal (and are about to go on a hardcore eating binge)
-Depressed
What to Do: Time and time again when I get fatigued, I want to eat the world and then some. Note when you are the hungriest and start to see if you notice any patterns as to when you're ready to eat a small child. You may see that you're not hungry but really just need a nap!
No matter where you are on your fitness journey, whether you're simply warming up or already a pro, cut out the lies you're telling yourself and start holding yourself accountable and you'll get the results you want in 2016!
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Kicking My Own Butt Surfing Is One of the Best Things I've Done This Year
I lived in the Bahamas until I was 3 years old, then grew up 10 minutes from the beach in sunny South Florida. And while I knew a few boys who were into surfing, Florida doesn't have the surf culture of California or Hawaii where big waves reign supreme. Despite the 27 years on this Earth I've spent calling myself a beach bum, I didn't actually attempt surfing until a few weeks ago.
I was lucky enough to be a guest at the Swatch Women's Pro Trestles in Orange County, CA, and after talking to impressive pros like Courtney Conlogue, Coco Ho, and Sofia Mulánovich, I was ready to head out into the water. I'm comfortable in the ocean, am a certified yoga teacher, and consider myself to be a strong and athletic woman, so I expected that popping up on my board would be a breeze. Right? Wrong.
I walked down to the beach with two other women and three handsome surfers in their early 20s. The guys broke down the basics, telling us the conditions were just about as rough as they would take three newbies out in. Soon after that, one of the women on our trip backed out, so it was just me and one other brave soul who headed out into the waves. She popped up on her first try. Me? Not so much. I couldn't get the fluidity of the motion down, and my timing was just always a little off. After about 15 spills, I was exhausted, but on one of my last attempts, I was able to stand up on the board for five glorious seconds. The exhilaration I felt - no matter how brief - was well worth the embarrassment of falling and getting all that water that flew up my nose.
I get it. This story may not feel very accessible to you, especially if you don't have a beach vacation planned in the near future. But it's my humble opinion that my experience is applicable to just about every new unknown fitness challenge you take on. It's so easy to stay comfortable, but turning up the resistance a little higher in your indoor-cycling class, grabbing a set of heavier weights, going one extra mile farther than you've ever run, or getting up on a surfboard for a few moments are not naturally occurring accomplishments. They happen because you're willing to test your limits and aren't concerned with the possibility of failure. My takeaway? Don't be afraid to fall, literally or figuratively. Without risk, there's no juicy reward.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :40 Killer Vegetarian Appetizers
Even if you're an omnivore, it's nice to offer up at least one meat-free option when hosting a party, as it's likely some of your guests are vegetarian, or even vegan. Thankfully, we've got an array of options so superb that no one will miss out on the meat at all.
- Additional reporting by Susannah Chen and Hilary White
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 11 Beauty Techniques You Have to Master by 2016
Even though we're the go-to girls for beauty knowledge amongst our friends, it can still be a struggle to keep up with all the trendy techniques. First there was strobing, then there was clown contouring, then there was multimasking . . . it's kind of exhausting to keep track! If you, too, are tired of being confused by weird hashtags on Instagram (#cutcrease, we're looking at you!), relax. We've compiled a dictionary of all the slang terms so you'll never skip a beat when it comes to beauty.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:How the Rise of Boutique Fitness Is Affecting the Business of Gyms
Working out used to be so straightforward: find a gym that's close to you, get in, get out, and get on with your day. Not so much anymore. This year saw an explosive rise in both boutique fitness and class-booking services such as ClassPass and FitReserve - a rise that many speculate is eating away at the bottom line of traditional big-box gyms.
Image Source: POPSUGAR Photography / Benjamin Stone
I, myself, am a gym dissenter - a fact that many of my friends find odd since I make a living as a fitness editor, and even outside of my job, I love to work out. Still, I haven't set foot in a traditional gym since 2014. Endless rows of top-of-the-line treadmills and fancy eucalyptus towel service still can't beat the feeling I get from working out at smaller studios. Amongst my friends, I am not alone - more and more of them are leaving their health clubs in favor of small studio memberships, free at-home workouts, or opting for pay-as-you-go classes at well-known boutique studios. Could 2015 be the year that we all say goodbye to the gym for good?
By the Numbers
The International Health, Racquet and Sportsclub Association (IHRSA), the trade association of the fitness industry, reports that of the 54.1 million people that had a membership to a health or fitness club in 2014, 42 percent were members of a studio. While some of these individuals held multiple memberships (most often a traditional gym coupled with a studio), the number of studios opened in 2014 showed a 200-percent increase from the previous year. When comparing this to only a seven-percent increase in the number of new gyms that were opened, it suggests that the industry is shifting away from traditional big-box chains. In short: studio business is booming.
From 2012 to 2015, the number of SoulCycle studios grew by 500 percent. Image Source: SoulCycle
Take SoulCycle, the biggest indoor cycling chain in the country. In the last three years, it has grown from 12 studios in two states to close to 60 studios in eight states. And how's this for a staggering statistic: in its recent IPO, the company reported it averages about 72,000 rides per week. Though one of the bigger success stories, SoulCycle is not an isolated phenomenon. National studio chains like Barry's Bootcamp, YogaWorks, and Flywheel continue to expand, while just about everywhere in the country is seeing an increase in local fitness boutiques specializing in yoga, Zumba, and CrossFit.
Meredith Poppler, vice president of media and communications at IHRSA, cites the dramatic growth of studios as two-fold: for owners, the cost of running a small studio is less expensive when compared to the overhead of maintaining a full-service gym, and consumers are looking for more than what big-box gyms can offer - specifically, a more tailored fitness experience. "These studios are centered on a particular community of people with similar passions [Pilates, Zumba, boxing], and provide a high-touch, personalized environment."
The experience, however, doesn't come cheap - class at many studios can easily cost $30 a pop. Yet, despite the high cost of participation, people are paying - now more than ever. As Racked reported on earlier this year, for more and more individuals, fitness has become a luxury item.
It's Personal
The need for personalization is exactly what Payal Kadakia was banking on when she founded ClassPass in 2013. (Note: I am a longtime member of ClassPass and love my membership.) The business model of ClassPlass is brilliant in its simplicity: members pay a monthly fee (around $99/month), which allows them to book classes through the ClassPass app or website at hundreds of studios and gyms in their area. Its growth has been nothing short of explosive. In 2014, ClassPass was in two cities and had 200 studio partners; today it is in 36 cities with more than 7,000 studios participating. Kadakia attributes the success of ClassPass to filling a void that was missing in traditional gyms - choice and flexibility. "Our platform makes fitting fitness into your schedule really easy as opposed to making a big commitment with little variety," she says. "It's also really motivating! So many of our members express that they're perspective has changed - that they look forward to getting up and going to class as opposed to dreading to have to fit in a workout."
The ClassPass mission? Let users "enjoy diverse and exciting ways to work out." Image Source: ClassPass
When explaining why she loves ClassPass, Lyndsay Roush, an active member since 2014, is exactly the type of person Kadakia speaks of. When Roush belonged to a gym, she was lucky to make a few workouts a month; since being on ClassPass, she's working out three to five times a week. "I love ClassPass because of the variety - I never get in a rut and I am taking classes I could never take at the gym," says Roush. "Reserving the class in advance helps keep me accountable and I love seeing my friends at my favorite workouts."
What's Ahead
Is Roush an example of a larger shift in the fitness world, or are new business models simply attracting an untapped - and hungry - crowd? Until the numbers roll in from 2015, it's hard to know for certain. Equinox, Planet Fitness, and 24-Hour Fitness all closed 2014 with earnings that exceeded the previous year, and more people signed up for new gym memberships in January 2015 than ever before. It also can't be ignored that fitness studios primarily thrive in larger urban areas, so in some regions, gyms will remain the primary option for those needing a place to work out. And for others, the upwards cost of $20 per class is simply not possible or justifiable.
Big-box gyms have also remained successful by expanding on what it means to be a gym. When Club Industry, a trade magazine aimed at fitness business professionals, released its yearly report of top-earning gyms, there was a distinct pattern in the top 10. Though thought of as traditional gyms, almost all of the clubs on the list were much more than a collection of treadmills. Many are adapting to consumer needs by increasing studio space to allow for more specialized fitness classes. Given that others offer enticing extras like onsite healthy restaurants, juice bars, nutritionists, spas, and/or childcare, it might be more apt to call them wellness centers.
With numbers in the green, don't count the gym out just yet. Image Source: Shopstyle Photography
Perhaps what is most telling about the future of the fitness industry is that gyms are working alongside services like ClassPass to coexist. In San Francisco, for instance, ClassPass users can book gym time at Crunch, 24-Hour, and other local gyms. "Some gym operators absolutely love ClassPass since it brings exposure to their facilities and programs and fills classes that might otherwise not be full," says Poppler. And let's not forget the traditionals - many people prefer the convenience of a one-stop fitness shop and appreciate the amenities found at gyms like showers, towel service, and lockers, which are often missing from smaller studios. Yet these same folks are still willing to drop $20 at a yoga studio while keeping their gym memberships intact. What is crystal clear is that fitness is a thriving multibillion-dollar industry that shows no sign of slowing down, and if all the players continue to adapt with consumer needs, it seems there may be enough to go around for all. As Kadakia said, what people most want are choices - be that the gym, SoulCycle, or a running loop in their local park.
Related:
- 11 Ways Ronda Rousey Completely Knocked Out 2015
- The 10 Reasons We All Became Obsessed With Ballet in 2015
- How Women Pushed Body Positivity to the Forefront This Year
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Healthy,Food Magazine,Healthy Recipes,Food Guide :What's the Difference Between Champagne and Prosecco?
Whether you're ringing in the New Year or just toasting the fact that it's almost Friday, there's always a reason to say "cheers" with Champagne. Of course, not all sparkling wine is classified as Champagne - and that's just the start of the confusing jargon. To help you choose a standout bottle of bubbly, we've put together a guide to all of the relevant vocab, so you can sort out the doux from the cru.
- Sparkling wine: A catchall term used for any bubbly without a specific regional designation, this is often applied to American wines.
- Champagne: Sparkling wine produced in the French region of the same name. The "Champagne" definition was protected by the Treaty of Versailles, but since the US never officially signed it, some older American producers use the Champagne name, too.
- Cava: Spain's contribution to the sparkling family is named for the cellars in which it is produced.
- Prosecco: A sparkling wine produced in Italy, mostly in the Veneto region.
- Brut: A dry variety of sparkling wine and the most common.
- Extra brut: The driest of the dry. Also known as brut sauvage.
- Extra dry: A midpoint between sweet and dry sparkling wines, these popular wines are only slightly dry. Not to be confused with "extra brut."
- Demi-sec: A bit sweeter than sec, but not as sweet as doux.
- Doux: The very sweetest sparkler, typically served as a dessert wine.
- Sec: Slightly sweet, even though the name actually translates to "dry" in French.
- Nonvintage: A sparkling wine produced from a blend of multiple years of grapes. Denoted with the abbreviation "NV."
- Vintage: A sparkling wine produced from a single year of grapes.
- Grand cru: A wine that comes from the highest-quality vineyards.
- Cuvée: A somewhat misleading term that indicates the bottle comes from a blend of wines, often kept secret by the winemaker.
Got more decoding tips to add? Share them in the comments below.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 15 Stunning Hair DIYs You'll Use All Winter Long
When it comes to holiday parties (and especially New Year's Eve), your regular hairstyle just won't cut it. It's the perfect opportunity to pull out every festive hair accessory you own in order to catch everyone's attention as you breeze from party to party. We rounded up 15 eye-catching hairstyles that are guaranteed to match your numerous different dresses and merry-making moods. Whether you normally keep your strands wavy or straight, the looks below will carry you through to 2015. And if you only have five minutes to spend on your hair, we have solutions for that problem, too.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: You'll Be Shocked by How Easy This New Year's Eve Manicure Is
Ringing in a new year calls for all kinds of sparkle. Sure, you could go for a glittery polish, but if you want to step outside the conventional glitz, why not step up your game with some twinkling foil? No matter how you play with it, you're sure to get a completely custom look on each finger!
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:If You Do These 4 Things in Downward Dog, You're Doing It Wrong
From your first class to your 100th, Downward Facing Dog is probably the pose you do most often. That's why it's important to do the pose correctly: not only to avoid injury, but also to make it as comfortable and effective as possible. Here are four don'ts when it comes to Down Dogging.
Related: 5 Easy Yoga Poses That Banish Stress Instantly
Tense Shoulders
It doesn't look like it, but this pose is all about upper-body strength. If your arms and shoulders are weak, you might compensate by scrunching your shoulders up to your ears. This is a big no-no, as it can cause neck strain, shoulder pain, and headaches. Be sure to actively draw your shoulder blades down your back, creating space in your neck. If you find your shoulders tensing up, it probably means you need to take a break. Bend your knees, rest in Child's Pose, and rise back into Down Dog when you're ready. As you continue your practice, upper-body strength will quickly increase, making it easier to hold Down Dog with correct technique.
Unstable Hands
A good amount of your bodyweight is in your hands, so be sure this base is strong and stable. Don't allow your palms to lift up; spread your fingers as wide as you can, creating a straight line between the elbows, forearms, and middle fingers. Actively press your fingertips and the knuckles at the base of your fingers firmly into the mat along with the heel of your palm, which can often relieve wrist pain. Your hands should be strong and solid enough that you could jump into a handstand at a moment's notice.
Rounding Your Spine
If your hamstrings are extremely tight and you struggle to straighten them, you'll compensate by rounding your spine. The best thing to do is bend your knees softly, so you can concentrate on lengthening your pelvis away from your shoulders. Don't tuck your tailbone in, but rather stick it out, as if you were pressing your belly button toward your thighs. As your hips and hamstrings open up, you can work on straightening the legs - just be sure your back stays long and straight.
Heels Pointed In
Touching your heels to the mat isn't necessary, as it depends on the flexibility of the backs of the legs. But in order to effectively work your inner thighs, hamstrings, and calves in this pose, press your heels out slightly, so the outside edges of your feet are parallel with the outside edges of your mat. Doing Down Dog this way is more challenging on your leg muscles, but with practice, it'll increase flexibility, and you'll be closer to pressing your heels to the floor.
from:POPSUGAR Fitness http://ift.tt/1QQwmYX
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