Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
dimanche 31 décembre 2017
Shop Cheryl Blossom's Exact Red Lipstick From Riverdale - Plus Some Dupes
Hey Riverdale Vixens: we have a treat for you. If you want to channel Cheryl Blossom from The CW's Riverdale - who is brilliantly portrayed by Madelaine Petsch - all you need is the perfect red pout, and of course a dose of sass to go with it.
Madelaine previously told Teen Vogue about her character's iconic red lipstick look, naming Lime Crime's Matte Velvetine in Red Velvet as the lipstick shade Cheryl can't live without. "I'm obsessed with Lime Crime because it doesn't rub off," Madelaine told the publication before noting that when she wants a little more gloss and pout, she adds Nivea chapstick on top. "When we need something glossier to transfer onto something - or someone. We're on The CW. Of course there's going to be some of that!"
Although some of her tactics have been a little over the top in both season one and season two, we can't help but want to take boss lessons from the Queen Bee of Riverdale High, and of course raid her closet . . . and her makeup stash. The good news is you can actually rock Cheryl's ruby, red matte lip color - complete with ChapStick gloss finish - and we're here to help you do it.
Check out all of the lipsticks that are both Cheryl approved and can help you show off your fierce side now, and get ready to turn heads with your red matte lips!
Exactly What Causes Hormonal Acne, and How to Clear It Up
Your period is swiftly approaching, and that all-too-familiar feeling of an underground, painful cystic bump bubbling under the surface of your skin is here to ruin the day. Trust us when we tell you that you're not alone in this little hormonal acne dance.
"When we say 'hormonal acne,' we mean acne that occurs or gets worse in cyclic flares along with monthly menstrual cycles," explained Dr. Jennifer MacGregor, an NYC-based dermatologist. "It's typically worst during the week right before your period starts when progesterone, [a hormone], is at its peak." She said that some signs that you have hormonal acne are cyclic flares each month and distribution along the lower face, including your jawline and around the mouth. They also tend to be deeper, painful pimples, as opposed to blocked pores, blackheads, and whiteheads.
Fortunately, several treatment options exist that can leave you with clearer skin and, most importantly, reduced pain and discomfort.
Is losing weight your New Year's resolution? You might want to rethink that
Plus: Weight-watching for your dog; the year's top scientific retractions; and lauding a life-saving Canadian invention.
Top health news of 2017
The health unit at CBC News picks its top health stories for 2017: the opioid crisis, legalization of marijuana, a ban on artificial trans fats, a year of assisted dying and CRISPR.
35 Secrets to Marriage Success
For many married couples, falling in love and saying "I do" was the easy part. Living happily ever after is the part that takes a whole lot of work.
My family history doesn't have the best track record when it comes to the vow "until death do us part." My parents divorced when I was 18, and on my mom's side alone, not one single marriage has lasted (keep in mind, she's one of eight siblings). One might think this would make me a cynic when it comes to marriage - but for some unexplainable reason, that's not the case. Maybe I'm an idealist, but I think you can fall in love with your best friend, grow old together, and even live happily ever after.
I sought out some honest advice from real people who might have insight as to what makes a marriage stand the distance. I reached out to all the married couples and divorcées I knew and asked them the burning question, "What's the secret to making a marriage successful?" Read their words of wisdom below:
- Share everything with each other. Most importantly, everything you are feeling. There is no way to be on common ground if you don't communicate how you're feeling.
- Whatever bad stuff happens, remember this, too, will pass.
- Affection breeds more affection. Touch each other, kiss each other good morning, and have plenty of sex (even when you're old!). It's too easy to get out of the habit, which makes you feel distant. Intimacy and physical affection really help keep you connected.
- Children can be stressful, but they, too, will grow up.
- Let the little things go and think big picture. Since you're in it for the long haul, are you really going to care who did or didn't run the dishwasher when you look back in 10 years? Remind yourself that your relationship is much, much bigger than any one minor incident.
- Fill the fridge with his favorites - it's easy to do, so just do it.
- Take time for yourself to do what you love, what makes you happy and gives you energy - being successful as a couple will only work if each of you is strong and fulfilled as an individual.
- Avoid giving the silent treatment. Talk about things that bother you as soon as possible; don't let your emotions build up, because you'll likely explode.
- Let go of hurts more easily, and try not to dwell on things that annoy you.
- Don't be afraid to compromise. It sounds like a bad word and like you are giving up on your "ideals," but in reality it's about the push and pull of a relationship. Try rating how much you want something on a scale from one to 10 and have your partner do the same. So if eating out is a five for you and staying in is a nine for him, then you should stay in that night.
- Don't take each other for granted. You have to work at it all the time.
- Be spontaneous. Change things up every once in a while, whether that means a last-minute vacation or a card for no special occasion. Grand gifts and the smallest gestures can go a long way when you're with someone for a very long time.
- Be nice! This can be harder than it seems sometimes, but remember that you (hopefully) love the person more than anyone else on the planet and you chose to marry them, so treat them with kindness.
- Be patient. You both might grow together at different times and in different ways, so you need to give and take to make it last forever.
- Celebrate when good things happen, and be expressive about it.
- Find new things, new hobbies to do together like road biking, a cooking class, or starting a garden. It's just another reason to spend time together building your bond, and it keeps the excitement going.
- Marry someone you like killing time with.
- Tell them what you need. As much as you want them to, they can't read minds. Tell them that you feel disconnected and that you want a day alone together or date night.
- Speaking of date nights, go on them and have fun! It's important to set time alone regardless of how busy either gets - especially when you have kids. Even if you're overworked, overtired, or low on funds, it doesn't take much time or money to reconnect. It can be as simple as going for a walk or cooking dinner together.
- Make a budget together. It's a great way to talk about your plans and dreams for the future and how to make them happen.
- Surprise each other like you used to do when dating with special notes, small gifts, baking them a favorite recipe, or planning a weekend away. It lets the other person know you're still in love with them, and it makes you feel the love, too.
- On the other end, when your spouse does do something special for you, show appreciation. They may know that you think all those positive things, but it's nice to hear them out loud.
- Build your partner up and support them to be all they can or want to be.
- Take time to put yourself in your spouse's shoes before judging. You want to avoid unnecessary criticism or negativity as much as you can.
- Make each other laugh. Try not to take everything so seriously.
- Communication is key. When your marriage hits certain speed bumps, remind yourself that when you come out on the other side, your relationship should be better and more evolved. Make sure the tough times lead to improvement, and if you keep making the same mistakes, reevaluate why.
- Have couple friends but also your own friends who you hang out with on a regular basis, without your spouse.
- Be more generous with time and money.
- Be happy yourself. If you're in a slump, there's a tendency to take it out on your spouse or want them to fix it. You have to fix yourself.
- Don't get defensive. Try to come at things from a place of love and kindness, and don't assume you're being attacked.
- Trust and be trustworthy.
- Try to always remember why you fell in love with your partner. Whether it was their sense of humor or ambition - always remind yourself.
- Say "I love you," and tell your partner they look attractive.
- Appreciate what you have and realize that marriages at times can be fragile and need to be taken care of.
- Enjoy the NOW. Add a house, kids, etc. to the plate, and things just keep getting more complicated. Whatever phase you're in, embrace it and enjoy it.
Princess Margaret's Most Badass Moments From Season 2 of The Crown
The star of The Crown is, unquestionably, Queen Elizabeth II. We watch the young monarch, played by Claire Foy, traverse the crucial ups and downs of the reign that helped shape her into the British icon she is today. That being said, when it comes to the new slate of episodes for the series, the scene-stealing Princess Margaret sashays off with both season two and my heart.
The first season of Netflix's $130 million drama delves into Princess Margaret's whirlwind romance with Peter Townsend, a divorcee 16 years her senior. But by season two, Princess Margaret - played with aplomb by the captivating Vanessa Kirby - is in recovery from her heartbreak, which she buries deep within herself by moodily chain-smoking, partying, and applying a copious amount of black eyeliner (who among us . . .). Stand-out episodes like "Beryl" and "Matrimonium" feature the rebellious royal's early days with enigmatic photographer Antony Armstrong-Jones (Matthew Goode) - whom she marries by the season finale - and end up being some of the most memorable parts of The Crown's run.
Queen Elizabeth's trip to Ghana and dinner with John F. Kennedy might have been gorgeous set pieces to anchor the season around, but it's the quiet scenes, like Tony shooting Margaret's "nude" photo and drunken, human breakdowns, that really breathe life into the season. From her best one-liners to her almost-sex scene with Tony, read on to see why Margaret is season two's true queen.
The Easy Eating Formula For Getting Rid of Body Fat
If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate.
Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.
Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." There are only two foods Christmas says to avoid - processed foods and alcohol - since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.
What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.
- 45-minute walk-run-sprint interval workout for beginners
- 10-minute HIIT video from celeb trainer Astrid McGuire
- 60-minute walk-jog workout
- 7-minute workout that targets belly fat
- 20-minute full-body HIIT video workout
- 30-minute pyramid interval workout for the treadmill
- Tush-toning interval workout with hill repeats
And once the belly fat begins to dissolve, you'll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you're starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.
25 Celebrities Who Became Mothers This Year
Several celebrities rang in their very first Mother's Day last year, and this year was no different. Stars like Irina Shayk, Amanda Seyfried, and Cheryl all gave birth to beautiful babies, while Brie Bella and Christian Serratos also became moms to adorable kids. Today, we're paying homage to the new celebrity moms of 2017.
The Beautifully Creepy Nutcracker and the Four Realms Trailer Will Take Your Breath Away
Disney's The Nutcracker and the Four Realms might not hit theaters until Nov. 2, 2018, but we can already tell we won't be able to stop thinking about it until then. The first trailer is a beautifully creepy look at the magical world young Clara (Twilight's Mackenzie Foy) finds herself in, which includes a dashing soldier (Jayden Fowora-Knight), a gang of mice, the Sugar Plum Fairy (Keira Knightley), and a tyrannical Mother Ginger (Helen Mirren). Will Clara be able to locate the strange and mysterious key that can restore harmony in this parallel world? Considering real ballet superstar Misty Copeland has a starring role, we have high hopes for this. Watch the trailer above!
Forget Trump, Let's Just Look at Pictures of 3 Former Presidents Watching Golf Together Forever
Former Presidents Barack Obama, George W. Bush, and Bill Clinton came together for the Presidents Cup at Liberty National Golf Club in New Jersey, and spoiler alert, THERE ARE PHOTOS.
In what can only be described as a welcome respite from the normal news cycle of increasingly frantic crazy, on Sept. 28, our three most recent presidents got together to watch some golf. To be clear, they weren't playing golf - like a certain other president we know - but Clinton, Obama, and Bush were all present for the opening round of the four-day event, which features the best male golfers from the US facing off against the most lauded international figures in the sport.
Regardless of how you feel about each of our last three presidents, it's hard not to look back fondly at the times that once were - so ahead, bask in the glory of the most nostalgic set of photos you'll see all day. And be sure to read through to the end for a bonus shot of one Barack Obama and a very well-known fan.
The 4 Pieces of Advice Barack Obama Gave Donald Trump on Inauguration Day
As President Donald Trump prepared to take office on Inauguration Day, Barack Obama quietly vacated the West Wing. But Obama left something behind during his exit: a letter, one that traditionally passes between two presidents as the highest office in the land changes hands. "We just went to the Oval Office and found this beautiful letter from President Obama. It was really very nice of him to do that," Trump bragged to the press several days later, adding, "We won't even tell the press what's in that letter."
On Sept. 2, CNN finally obtained that letter, exclusively. The missive is a reminder of the grace and well-spoken nature of the 44th president and a testament to the time he spent reflecting on the state of the union. Most notable, however, are the incredibly astute pieces of advice that Obama wanted to pass on to the new commander-in-chief. From a tip on leadership to a reminder about the importance of those you surround yourself with, the gracious "reflections" feel like a stolen moment between two incredibly powerful men.
Below you'll find the four items Obama put forth to Trump in the note he left on the Resolute desk of the Oval Office.
Remember those less fortunate than yourself.
"We've both been blessed, in different ways, with great good fortune. Not everyone is so lucky. It's up to us to do everything we can (to) build more ladders of success for every child and family that's willing to work hard."
Lead by example, and lead the world.
"American leadership in this world really is indispensable. It's up to us, through action and example, to sustain the international order that's expanded steadily since the end of the Cold War, and upon which our own wealth and safety depend."
Protect the American democracy and its institutions.
"We are just temporary occupants of this office. That makes us guardians of those democratic institutions and traditions - like rule of law, separation of powers, equal protection and civil liberties - that our forebears fought and bled for. Regardless of the push and pull of daily politics, it's up to us to leave those instruments of our democracy at least as strong as we found them."
Spend time with your loved ones.
"Take time, in the rush of events and responsibilities, for friends and family. They'll get you through the inevitable rough patches."
To Maximize Fat Loss and Muscle Gains, Follow the 10 Commandments of Weightlifting
You have your sights set on booty gains! Or a six-pack. Or chiseled arms of steel. You've heard so much about how weightlifting is a must, and you're finally ready (although a little nervous) to get your hands on a barbell. If this sounds familiar, follow these 10 rules to make weightlifting fun, burn the most fat, reap muscle gains faster, and prevent getting hurt.
1. Thou Shalt Use Proper Form
Whether you work with a personal trainer or take a class, proper form is the absolute most important thing when lifting weights. Proper form ensures that you're not only doing the moves correctly to get the most out of them, but also lifting the most amount of weight you can, which will make you stronger, faster. Proper form will also prevent injuries that could sideline you from the gym. Whether exercises are old or new, have someone critique your form, perform in front of a mirror, or take a video so you can check form for yourself.
2. Thou Shalt Commit to Three Times a Week
Three times a week is the minimum amount of days you should strength train if you're focusing on total-body moves during those sessions. If you like working one part of the body at a time, fitness instructor John Kersbergen says to aim for three to five sessions per week. The same with running, cycling, or dancing - the more you do it, the better you'll get at it.
3. Thou Shalt Work All Parts of the Body
Maybe you're all about growing your booty, but that doesn't mean you should forget about your arms! Or your back, or your abs, or your legs. Your sessions should address all parts of your body. Lucky for you, moves like thrusters, deadlifts, and overhead squats work multiple parts of the body, so they're great to do if you're short on time.
4. Thou Shalt Use a Variety of Equipment
Barbells are essential for lifting heavy and doing basic, effective moves like squats and deadlifts, but they're not the only piece of equipment in the weightlifting sea. Explore using dumbbells, kettlebells, medicine balls, and machines if you have access to them. You can also use other types of equipment, like pull-up bars and rings, for moves that involve your own bodyweight. Or use weights in conjunction with a box or resistance bands for a double whammy.
5. Thou Shalt Perform a Variety of Exercises
The basic squat may be the perfect, basic move to target your legs and butt, but don't forget about other moves that work your lower body, like squat variations, lunge variations, hip thrusts, and step-ups. Make a point to try one new move every week to challenge your muscles in different ways, which will make them stronger and prevent weightlifting burnout.
6. Thou Shalt Push Thyself
Don't worry about getting bulky! Women have way less testosterone than men, so it's impossible for us to get huge muscles, unless we train for hours and hours a day and take extreme supplements. That means you can push yourself to lift heavy - that's where you'll see the fastest results when it comes to losing body fat and gaining muscle. Record your progress in a notebook and celebrate every time you hit a new PR (personal record).
7. Thou Shalt Not Eat Like Crap
While weightlifting burns calories and puts on calorie-burning muscle, if you eat unhealthy foods or too many calories a day, you won't be able to perform your best, and you could end up gaining fat instead of losing it. Exercising once a day doesn't give you the liberty to go nuts in the kitchen, so make sure you're still keeping tabs on your diet, whether you prefer tracking your portions or your macros. If you keep in mind that you can't out-train a bad diet and that food is fueling your workouts, it'll inspire you to stay on track.
8. Thou Shalt Take Rest Days
Weightlifting technically doesn't build muscle; it tears up your muscle fibers - it's the rest days that help them repair and get stronger. So rest days are essential! A beginner may need three rest days, while a more experienced lifter may only need one per week. Rest days don't have to mean sitting on your butt binging on Netflix. Do active recovery, like going for a walk or taking a yoga class.
9. Thou Shalt Not Give Up Cardio
If you're trying to decrease your body-fat percentage, cardio is still a must to burn more calories and offer faster results. Huffing and puffing is also essential for the health of your heart and brain, so include cardio a few times a week as a complement to your strength-training sessions (sorry if you hate it!).
10. Thou Shalt Stretch and Foam Roll
After all your hard work pumping iron, take time to take care of your newborn baby muscles. Stretch, foam roll, and massage - make this a priority so your muscles will heal well and avoid injury.
Finally Find Out What the F*ck Brut Means on Bottles
As you're looking around the Champagne aisle for the perfect type of bubbly to bring to a party, you are confronted with an array of choices: sweet, brut, dry, extra dry, and a few more. While some of these are easy to make assumptions about, brut can definitely stump a Champagne or sparkling wine drinker. So, what exactly is brut?
"The term brut refers to a style of sparkling wine or Champagne, based on how sweet it is," Melissa Rockwell, direct-to-consumer sales manager at Long Island, NY, -based Sparkling Pointe, told POPSUGAR via email.
Developed in the 1800s, brut is a dry, crisp style of Champagne or sparkling wine, compared to the sweeter extra dry, sec, demi-sec, and doux. Those Champagnes or sparkling wines that are members of the brut variety have between zero and 12 grams per liter of residual sugar.
According to Rockwell, brut and the other terms used to describe sweetness levels originated with Champagne in France.
"The sweetness comes from a step in the méthode champenoise process, called the dosage. This is a small amount of sugar added back into the wine after disgorging and before corking. It is the last step of the méthode champenoise process and is used to balance the natural high acidity in Champagne and sparkling wine to a desired amount of dry or sweet," she said.
Brut tends to pair well with a plethora of food flavors, from caviar and oysters Rockefeller to heavier dishes like pot roast and potatoes. Additionally, bottles can range from $9 to more than $50, depending on the brand of Champagne or sparkling wine.
This Little Girl in a Pantsuit Met Hillary Clinton, and Yes, You Will Cry
Look who wore her pant suit to meet @HillaryClinton !! #WhatHappened http://pic.twitter.com/0Rd3ZJ8H8p
- GregHale1 (@GregHale1) September 27, 2017
Hillary Clinton spent several months this Fall flying across the country as part of a massive multicity book tour for her memoir, "What Happened," as well as the picture book version of her 2006 book "It Takes A Village." As one might expect, the former first lady and presidential candidate has made headlines more than a few times as a result of interesting tidbits she's share at these events - but on Sept. 27, the spotlight very much belonged to someone else: an adorable girl named Grace.
Grace wore her very own tiny pantsuit to a Brooklyn event centered on the children's book, and when it was her turn to get the book signed by Clinton her father, Greg Hale, snapped a photo. After Hale shared the photo on social media it went viral - and how could it not? It's a sight that gives hope in a situation that has felt so bleak for so long - plus, Grace could not possibly be more adorable. Clinton, for her part, shared the photo as well, with a quick caption that read "Great to be back in Brooklyn sharing #ItTakesAVillage with readers of all ages!" spent
Great to be back in Brooklyn sharing #ItTakesAVillage with readers of all ages! https://t.co/ytalprhN5p
- Hillary Clinton (@HillaryClinton) September 28, 2017
But if Grace's adorable-ness hasn't caused you to tear up just yet, you've got one more shot: another photo was taken of her just outside the event, and it shows that the spirit of being with her is still alive and well in even the youngest Americans.
Took this photo of Grace outside and told her you would love to see her! ❤️ http://pic.twitter.com/JYjikIAisE
- Jennifer McCann (@jen4hillary) September 28, 2017
Mark Hamill Regrets Criticizing The Last Jedi: “All I Wanted Was to Make a Good Movie”
Whether you think Star Wars: The Last Jedi is a pile of garbage that should be removed from Star Wars canon or it's the best addition to the series yet, one thing is for sure: the film has fans all riled up. It seems many are divided on a lot of the film's central stories. Is that Kylo Ren shirtless scene hot or hilarious? Will the franchise be able to adequately wrap up Leia's storyline? Will Rey and Kylo fall in love?! And it's not just fans who are puzzling over the new film. Even Luke Skywalker himself, Mark Hamill, feels pretty conflicted.
After the film was released, Mark Hamill began voicing his concerns about Luke's storyline in the film. If you're not familiar - you should really have seen the movie if you're reading this, just saying - Luke spends a lot of the film moping around before ultimately saving the Resistance and "sort of" dying. In interviews, Hamill revealed his behind-the-scenes struggle with a character who had more or less given up. "I said to Rian, I said, 'Jedis don't give up,'" he explained. "I mean, even if he had a problem, maybe take a year to try and regroup . . . but if he made a mistake he would try and right that wrong . . . I still haven't accepted it completely, but it's only a movie. I hope people like it, I hope they don't get upset, and I came to really believe that Rian was the exact man that they needed for this job."
After Hamill's thoughts on the film spread around like wildfire, the Star Wars legend seems to regret being so open with his personal take on the character. Hamill quoted another tweet - an image set of a press interview he did for The Last Jedi - and retracted his original statement. In this case, he acknowledged that the character choice brought him out of his comfort zone and, ultimately, gave us a fresh perspective on the iconic Luke. "I regret voicing my doubts & insecurities in public," he wrote. "Creative differences are a common element of any project but usually remain private. All I wanted was to make good movie. I got more than that - [director Rian Johnson] made an all-time GREAT one!"
I regret voicing my doubts & insecurities in public.Creative differences are a common element of any project but usually remain private. All I wanted was to make good movie. I got more than that- @rianjohnson made an all-time GREAT one! #HumbledHamill https://t.co/8ujJfBuEdV
- @HamillHimself (@HamillHimself) December 26, 2017
We may never know whether he did so because of some behind-the-scenes coercion from the bigger forces behind the film (lookin' at you, Disney) or because he actually felt compelled to follow up. Either way, it's easy to see how protective fans (and even the original stars) can get when it comes to the source material.
Selena Gomez's Swimsuit May Be Basic - but That's Not a Bad Thing
With all the fun in this one snap from Selena Gomez's vacation, it would be easy to overlook her swimsuit - but don't. The star, who's enjoying a New Year's getaway with some girlfriends, showed off a classic-looking black one-piece that's subtle, but sexy where it counts. Like a great basic, this one comes with a twist in the form of a lower-cut neckline and sexy open sides - the kind of details that will make you want to wear and rewear it time and time again. In fact, while we have no clue how many suits Selena may have packed for this beach vacation, with this one in her arsenal, she really just needs the one.
Read on to see the suit in full, then shop inspired picks to add the classic-meets-sultry style to your own swimsuit wardrobe.
Find Your Perfect Curling Iron, No Matter What Style You Want
We get it: sometimes shopping for the perfect curling iron can be a chore. Between the different barrel lengths, the hot curlers, and that rumor that you can get beach waves with a flat iron, how are you supposed to make heads or tails? Quit scratching your head. We've broken down what each size curling iron does (with pictures to match!) to help you find your new iron BFF.
Tenor's 4 Most Popular Memes of 2017
2017 may have been a year of turmoil politically, but boy has it been a damn good year for memes. The last 12 months have featured more insanely viral moments than ever before, and it's become something of a coping mechanism to use those images and ideas to represent what we're going through at any given time.
In order to take a look back at the year that was, the good people at Tenor - the top GIF keyboard across iOS and Android, as well as many of our most used social media apps - have pulled together the most shared memes on the platform in 2017. Just like our list of the best GIFs this year, the winners embody a whole lot of feelings that we've all experienced with each passing news cycle and trend.
So, without further ado, scroll through the top four memes of 2017 ahead.
This Expert Explains Why Yoga Should Be Part of Your Self-Care Routine in 2018
Self-care is the new name of the game. You can't feel healthy and happy without some quality time with the most important person in your life: you. While self-care looks different for everyone, there are some general practices that can bring good to just about anyone. POPSUGAR spoke with Ashleigh Sergeant, certified yoga teacher and head of yoga content at GAIA.com, who laid out all the reasons you should give yoga a shot in the new year, no matter how flexible you may be.
"Yoga is a lifestyle that brings a whole host of physical and mental benefits," Ashleigh told POPSUGAR. "A consistent yoga practice (even as little as 15 minutes a day) will strengthen your body, sharpen your mind, boost energy, and bring some calm and peace into your life."
Ashleigh cited a recent national survey showing that "Americans who practice yoga are healthier in many ways, including improved sleep, healthier eating habits, and increased motivation to exercise more regularly, among many other benefits." You can't argue with that!
"Yoga can help with digestive issues because it calms the parasympathetic nervous system, which governs the body's capacity to create homeostasis and balance."
The whole purpose of self-care is to reduce your stress and to lay out a healthy daily routine that will help you feel your very best. Ashleigh says yoga can do just that, because it's "proven to directly impact your stress and anxiety levels." Regularly practicing yoga can also "reverse stress-related changes in genes linked to poor health and depression."
Other physical benefits include a stronger immune system (to fight off the cold that seems to going around) and better digestion. "Yoga can help with digestive issues because it calms the parasympathetic nervous system, which governs the body's capacity to create homeostasis and balance," Ashleigh explained.
As you put together your own personal self-care package for 2018, consider adding some yoga into the mix. You don't have to go gung-ho and practice every single day. You don't even have to leave your house to do it! Even practicing for a few minutes at home will get you closer to reaping the benefits.
If you've tried yoga before and you just didn't like it, perhaps you haven't found the right style of yoga or the right instructor. "Some beginners assume all types of yoga are the same, but that isn't the case," Ashleigh explained. "If you take a yoga class and do not like the specific style, you shouldn't assume yoga is not for you. Not all teachers are the same, and there are many styles of yoga that create different experiences."
You may want to try Yin yoga, which features postures that are held for a longer amount of time, Vinyasa yoga, which is focused on flow and movement, or Hatha yoga, which is basic yoga postures without the flow that comes with Vinyasa. "It can take a few classes to find the right fit for your intention," she said. "Stick with it and you will find the right teacher, style, and flow for you."
"I highly recommend a daily yoga practice for everyone, from beginners to advanced practitioners."
One common mistake Ashleigh sees people making when they're just starting with yoga is that they "jump right into hard-core physical hot yoga or fast, power practices." She recommends starting with a beginner yoga practice so you can learn the basics, prevent injury, and set yourself up for a long-lasting, sustainable practice. "You will reap the benefits of yoga quickly and safely - even without dripping sweat."
"I highly recommend a daily yoga practice for everyone, from beginners to advanced practitioners," Ashleigh advised. "I personally recommend beginners start with GAIA's brand-new series Yoga Every Day: The Beginner Series, which is designed especially for new yogis." This 10-class series is available on Dec. 22, and it gently guides you through the foundations of yoga - and the best part is, you don't even have to leave your house!
Consider adding more yoga to your New Year's resolutions list, because your self-care routine will likely be more powerful and well-rounded than ever.
Brace Yourselves, Potterheads - A Ton of New Fantastic Beasts 2 Photos Are HERE
We might have to wait one more year for the Fantastic Beasts and Where to Find Them sequel - Fantastic Beasts: The Crimes of Grindelwald - to hit theaters, but thankfully the studio has blessed us with plenty of magical distractions to keep us busy. The latest is a bunch of new photos of the cast, which we can't get enough of. There's a closer look at the movie's exciting new characters (including another shot of Jude Law's dashing young Dumbledore), as well as a glimpse of the film's controversial villain, Grindelwald.
This isn't the first time we've gotten a sneak peek at the sequel, either. Warner Bros. has been releasing some key details about the new movie over the past few months (like what the plot will be about back in July), but these photos are far and away the most revealing look at the next installment in Newt Scamander's (Eddie Redmayne) story. Take a look at every gorgeous image we've gotten so far before Fantastic Beasts: The Crimes of Grindelwald hits theaters on Nov. 16, 2018.
15 Times Kesha Proved She Was Back and Stronger Than Ever This Year
Kesha made a triumphant return to the spotlight this year after taking a five-year hiatus from music. Not only did she release her third studio album, Rainbow, but she also hit the road for the accompanying Rainbow tour. In addition to her music career, Kesha also seemed to focus more on expressing herself and making a difference in the world. In January, she joined a bevy of stars at the Women's March in LA and she even hosted a workshop in Texas to fight against cyberbullying two months later. Celebrate Kesha's monumental year by taking a look back at some of her best moments from 2017.
Meet Jeanne Chavez, the Latina Cofounder of Supercool Beauty Brand Smith & Cult
Anyone who painted their nails in the '90s remembers Hard Candy nail polish. If thinking about that array of shades and those matching jelly rings makes you feel nostalgic, then you can thank Latina businesswoman Jeanne Chavez, who cofounded the brand with Dineh Mohajer.
She's now the president and cofounder of multimillion0dollar beauty brand Smith & Cult, which is designed to appeal to the Hard Candy girl all grown up. We spoke to Chavez about her decades-long career and what it's like to be an inspiring Latina who's created not one, but two successful businesses.
POPSUGAR: Can you start by telling us a little bit about your personal background? Where is your family from?
Jeanne Chavez: I'm from the Bay Area in Northern California. My mom is Italian and Portuguese, and my dad is Spanish and Mexican. I grew up in a huge multicultural family with probably 80 percent females. It's probably what made me fall in love with the beauty business in the first place. I just grew up in this environment with a lot of women who all had different ideas of what beauty looks are all about.
PS: How did you get started in the business?
JC: I got started because I was just obsessed. Even when I went off to college, I was that girl who did everyone's hair and makeup. I was always giving advice, and people would come to me for advice. After college, I went to beauty school. I ended up being the oldest girl in beauty school because I was with all these cute little 16-year-olds. I didn't know another way, so I got my esthetician's license because it gave me the chance to go out and talk the talk.
PS: What was your first job after beauty school?
JC: I took a job as the lead esthetician-in-training at the Orlane Institute in San Francisco. It was kind of a big job for someone who had just come out of beauty school in the late '80s. After doing that for a while, I quickly realized that LA was the place to be if I really wanted to have a lot of variety and experience in the cosmetic industry.
I got a job with La Prairie and moved to LA, and it was fantastic. La Prairie was a small company at the time, and I was there to see the expansion of the brand. It was probably one of the best learning experiences of my life. I started going to makeup school while I was still working with La Prairie, which was eye-opening! I needed to learn everything about how to be an authority in the industry.
PS: When you were working at these places, were you constantly thinking about what kind of product you wanted to create and what kind of brand you wanted to have?
JC: I think the end goal was always to own my own business, but the timing is everything. I got engaged and was traveling to New York quite a bit. My husband wanted me to find something I could do from home so I could stop traveling so much.
It was 1994 and so much was happening in the beauty industry. Philosophy was just starting, Bobbi Brown was also coming up, and there was an opening for indie brands. A buyer at Nordstrom told me there was a girl named Dineh Mohajer hand-making nail polish out of her apartment and that I should talk to her about the whole process. We hit it off the minute we shook hands, so we decided to start working together, and that became Hard Candy. I called everyone I knew in the industry and we launched quickly. In three months, it all came together and we were in major stores.
PS: Then obviously it blew up! Everyone had a Hard Candy polish back then, and now it's such a nostalgic thing. People probably remember key moments of their life and what Hard Candy polish they were wearing.
JC: Or which matching jelly ring they were wearing! Again, it was just a magical time where we weren't inhibited by lack of funding. The buyers loved the story and they loved the product. I mean, I think at the end of the day it was the product more than the story that brought us into those stores. Those were fun times!
PS: Did you sell the brand? What happened to it?
JC: We actually only had the brand for three years and expanded into every category. We had nails first, then lips, eyes, face, and fragrance; in total we had about 150 products. We ended up with all these big companies wanting to acquire Hard Candy. It was a really exciting time for us because while most companies have a whole portfolio and business plan, we had nothing. We were acquired in year three by LVMH, stayed on for two years, and went on to have a noncompete for a couple of years. So that was really the life cycle of Hard Candy.
PS: Now the two of you partnered up again and came up with Smith & Cult. Do you see it as a continuation of Hard Candy, like the girl who was using Hard Candy before is now using Smith and Cult, or do you see it as like a totally different brand?
JC: It's exactly what you said. It was unfinished business because as much as we loved building Hard Candy, three years is nothing, so we came up with Smith & Cult. It's really about the girl who's grown up with that Hard Candy memory and continued to have that edgy lifestyle. We really wanted to give a brand to that girl who's still searching for something that's unique and different. She doesn't necessarily have to be 100 percent loyal to us, but she really wants those one or two pieces that are really cool. Smith & Cult is definitely more luxe because of the packaging. It just looks more elegant, and that's intentional because we wanted elevated luxury with an edge.
PS: You've talked a lot about the importance of having freedom in creating a brand. Is that a suggestion you give to people who are coming up with their own brands? Enjoy it while you can run it on your own with no strings attached?
JC: I think that's the beauty of innovation, right? Your freedom comes from doing it with your best friend, your mother, whoever. It all comes from your heart first, and then you have to start thinking like a businessperson. And that's when I think you have to hold onto what your heart tells you.
I know a lot of people who come to me for advice are always telling me, "Well, this person wants to help me" or "This person wants to invest," and my advice is always: do it on your own first. Make all of your mistakes first before anyone is telling you that you should've done it another way. When you're sitting in a room full of people, and you're all discussing what you should've done, it defeats the whole purpose of your creativity and your ambition. I think there's an upside to staying independent for as long as you possibly can. That would be my goal.
PS: You mentioned building a brand with your mom, your best friend, or your partner. You've had this really amazing partnership. What is the number one most important thing about finding a partner?
JC: I think the most important thing is to respect your qualities. Be really upfront about the quality that you're going to bring. My partner Dineh is highly creative and unconventional. We respect each other's lifestyles, and it feels like a gift because I have a partner that's really creative. If she chooses to work in the afternoon instead of the morning, what's the big deal? I think she's the same with me. We always talk about the different qualities we bring to the table that make it work. Being really honest about what you want to do in the business is important.
This Is What 25 of Your Favorite Celebrities Looked Like in the Year 2000
The beginning of the millennium was a big year for Latinx - we were in the height of the Latin explosion, after all. One celebrity in particular made everyone's jaws drop when she solidified her stance as a fashion icon. Yes, we are talking about Jennifer Lopez and that now-famous green Versace dress at the Grammy Awards. That is not only a moment that we will never forget, but one that changed history - did you know it's the reason Google Images exists today?
But J Lo wasn't alone in the spotlight. There were so many other stars carving out their place in Hollywood. Do you remember what they all looked like back then, 17 years ago? Well, we are about to show you. Prepare to be shocked (particularly by Enrique Iglesias's baby face)!
Adriana Lima's Changing Looks Through the Past 16 Years Will Leave You Saying: "Is That Really Her?"
Do you remember the first time you ever saw Brazilian supermodel Adriana Lima on a runway or a beauty ad? You probably don't. The 35-year-old model looked so strikingly different back then, when she started her international career in the late '90s, that you wouldn't have recognized her.
Adriana's changing looks have nothing to do with the passing of time - she just has a knack for reinventing herself and looking totally different after small changes of her cut or color and even makeup. That's probably why she's been a model for Balmain, Maybelline, and Versace and is the Victoria's Secret Angel with the most years under her belt. Read on to see Adriana's amazing evolution, and prepare to say "that can't be her; is it?" at least a few times.
20 of Eva Longoria's Best Bikini Moments Through the Years
Eva Longoria's body is steamy, fit, and always on display. The former Telenovela star loves to hit the beach, take vacations in seaside locations (including her honeymoon with husband José Antonio Bastón) where she can lounge on a yacht, and go for swims in the pool - so we've been lucky enough to get several glimpses at her toned physique in tiny bikinis through the years. Our conclusion: Eva's body gets stronger and hotter . . . and her swimsuits get skimpier. Keep reading to see what we mean, and then check out photos from her beautiful wedding.
25+ Slang Words in Spanish You Need to Know
The nuances of Spanish exist well beyond any dictionary. As if the language weren't hard enough to learn, our daily speech is full of words that have been completely redefined as slang. And to make matters even worse, those terms vary widely from country to country and even town to town - sometimes family to family.
Here, we rounded up some of the most loved and colloquially used words and phrases from across Latin America. The great part is that this slang is frequently used in more than one country! Consider yourself in the know.
Did we miss any of your favorites? Let us know in the comments below.
All the Sexy Outfits Adriana Lima's Worn This Year Deserve Your Close Attention Immediately
Brazilian Victoria's Secret Angel Adriana Lima doesn't leave the sexy outfits on the runway, she brings them to the red carpet. No, she doesn't wear lingerie to events (though sometimes she gets close), but she does show lots of skin, wearing high slits, backless numbers, perfectly placed sheer panels, and low-cut necklines. See for yourself ahead by checking out the ever-changing supermodel's best looks of the year so far.
- Additional reporting by Celia Fernandez
50 Easy Latin Recipes You Can Whip Up in a Pinch
Whether you live alone, with a significant other, or a family that needs to be fed, cooking meals can be a balancing act. You want to have a few go-to favorites, but at the same time keep things both interesting and easy. Thankfully, the possibilities are endless, especially when you throw Latin flavors into the mix. Here we've rounded up 50 easy-to-prepare recipes, including hearty casseroles, simple salads, and plenty of high-protein options. Take your pick and dig in.
12 One-Pot Arroz Con Pollo Recipes That Are Shockingly Easy to Make
When it comes to easy, nourishing dinners, there's nothing more simple and delicious than the classic combination of chicken and rice. Arroz con pollo is a staple all across Latin America, and one country's variation can be vastly different from another's. One thing that most have in common is that they can all be prepared in one pot, and we can all agree that that's definitely a win. Here, we've rounded up 12 different varieties to try for dinner.
Hey Hi Hello, Please Enjoy 22 Hot-as-Hell Pictures of Mark Consuelos
Let's state the obvious: Mark Consuelos is a truly beautiful human. The man looks photoshopped even when he isn't, and his relationship with Kelly Ripa is just as insanely cute as he is. The (very good-looking) couple met on the set of All My Children in the '90s, and since then, they've shared more than a few sweet moments together - including some adorable ones with their kids. This month, the 46-year-old star will hit the small screen as Hiram Lodge on Riverdale, so as we await the season two premiere, let's look at some of his most handsome pictures ever, shall we?
260 Mexican Recipes You Need to Master
If you find yourself uttering the phrase "I love Mexican food" more than once a week, join our club. What's not to love, really? The delicious options seem endless. There are tacos, burritos, quesadillas, taquitos, tostadas - all waiting to be filled with things like tinga chicken, pulled pork, shredded beef, and even veggies like mushrooms and elote. And then, of course, there are nachos, bowls, and salads - all begging to be sprinkled with cotija cheese and salsas. And we don't even have to tell you about guacamole and margaritas, of course.
Straight ahead you'll find 260 iterations of all your favorites; basically an excuse for you to eat Mexican food today and every day. It's the holy grail of Mexican recipes!
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All the Times Sofia Vergara and Joe Manganiello Looked Almost Too Adorable Together
We can barely remember a time when Sofia Vergara and Joe Manganiello were not together, but in reality, it's been just over two years since the couple had their first date after Modern Family star Jesse Tyler Ferguson served as matchmaker.
In that short period of time, Sofia and Joe, who just celebrated their second wedding anniversary in November 2015, have shown their love with lots of PDA and longing looks into each other's eyes on as many red carpets as possible. Keep reading to see all the times their love shone through, then check out Sofia's best moments with her son, Manolo.
Alessandra Ambrosio's Bikini Tells a Whole Different Story Once You See Her Cover-Up
Alessandra Ambrosio spent time in Brazil over the holidays, where she debuted simple swimsuits, such as a red knotted two-piece, and quirkier silhouettes, like this pink bikini with a splashy green leaf print. While the suit's definitely cute - in fact, that's the first thing we thought when we laid eyes on it - her beachside look came full circle once she threw on her braided halter maxi gown. The peach color was the perfect match to her string design, and she played up the tone with rose gold jewelry and tinted circle sunglasses. Ahead, check out Alessandra's picture-perfect ensemble, then shop all the essentials you need to pull it off.
Pictures Prove That These 14 Latinas Seriously Don't Age
There must be something in the water of Latin America or a set of special Benjamin Button genes, because these Latina celebrities are somehow aging backwards instead of forward. It takes just one look at these throwback pictures to see their skin is smoother, their bodies more banging, and their hair fuller - the definition of aging beautifully and gracefully. Keep scrolling to see what we mean.
25 Slow-Cooker Latin Recipes That Will Have You Counting the Minutes Until Dinner
Don't put your slow cooker away! These 25 Latin-inspired recipes will have you using it all year long. After all, you can drop a few ingredients into your slow cooker in the morning and have tender pork tacos ready by the time you get home from work, or how does a fresh dish of chicken with juicy mango salsa sound? Those and more recipes await straight ahead. Happy cooking!
50+ Books Every Latina Should Read in Her Lifetime
For as long as I've known how to read, books have always been a safe place for me. I'm able to get lost in them, see myself through characters in the pages, or explore a world I'd never thought possible. The great part about books in Spanish or written by Latino authors is how they understand nuances of my life that may sometimes be lost in other mainstream American books. Here are 57 books that will do just that: connect you to your roots, help you understand your past, and make an impact in your life forever.
10 Egg Recipes That Are Just Perfect For Brunch
One of the best parts of the weekend is planning and enjoying a special brunch, full of delicious treats and family or friend time. So why not whip up the perfect egg dish at home instead of heading out to a restaurant? These 10 recipes with a little Latin twist are sure to please and impress everyone.
20 Zumba Videos to the Hottest Latinx Songs of 2017
This year has been one full of hot songs released by our favorite Latinx artists. Don't even get us started on Luis Fonsi and Daddy Yankee's "Despacito" breaking every record or Jennifer Lopez featuring Gente de Zona's "Ni Tu Ni Yo"! The best part of all of this is that Zumba instructors everywhere felt inspired by these tunes and uploaded their own dance workout routines on YouTube. They make it super easy to get a workout in from the comfort of your own home to the songs you've been getting down to anyway.
Trust us when we tell you that you will use parts of your body you didn't even know existed, but it will be fun because you will be moving along to some of your favorite tunes. Grab some workout gear and put our theory to the test.
This Is Why Alessandra Ambrosio's Street Style Is Always So Damn Good
We've never seen a street style look Alessandra Ambrosio has worn that we didn't immediately want, but we're still surprised to see the Brazilian model upping her game year after year. Just when we think she's the most stylish she's ever been, bam, she walks out in an even better outfit.
So far this year, she has shown us athleisure can be sexy in a revealing top, reinforced the power of Winter pastels in a gorgeous maxi dress, and demonstrated that going back to basics with a white sweater and jeans is never a bad idea. Scroll ahead to see those looks and more, and feel totally inspired!
20 Reasons Queen Máxima Should Be Your Royal Style Inspiration
If you're like us, royals are your ultimate style muses - who doesn't want to dress like a princess, right? But if you've grown a little tired of looking at Kate Middleton's style and even Queen Letizia's repeat outfits - hey, we love them too, but it happens - we have another royal you should definitely turn to for inspiration: Queen Máxima of the Netherlands.
The Argentina-born queen is constantly surprising us with her versatility, one day wearing a very classic skirt suit and the next showing off a printed jumpsuit or incredible designer dress. Believe us, though, that ability to try different trends isn't the only reason you should be following her. Keep reading to find out more.
We Will Never Get Over Queen Letizia and King Felipe VI's Wedding
On May 22, 2004, we were glued to our television, hoping to get a glimpse of Letizia Ortiz, now the queen of Spain, in her gorgeous wedding gown. Even in our craziest Disney-princess-inspired dreams, we could have never imagined the stunning silk-woven dress and 15-foot train designed by couturier Manuel Pertegaz. The way it wrapped the stylish bride's slim body and moved as she walked down the aisle to meet then-Prince Felipe VI at the altar left us in awe.
Twelve years later, we're not over that moment and often find ourselves looking back at photos of the big day when the oh-so-in-love royals tied the knot at the Cathedral Santa María la Real de la Almudena in Madrid, Spain. Now, you can do the same - just keep scrolling to relive the event.
The Easy Eating Formula For Getting Rid of Body Fat
If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate.
Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.
Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." There are only two foods Christmas says to avoid - processed foods and alcohol - since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.
What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.
- 45-minute walk-run-sprint interval workout for beginners
- 10-minute HIIT video from celeb trainer Astrid McGuire
- 60-minute walk-jog workout
- 7-minute workout that targets belly fat
- 20-minute full-body HIIT video workout
- 30-minute pyramid interval workout for the treadmill
- Tush-toning interval workout with hill repeats
And once the belly fat begins to dissolve, you'll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you're starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.
To Maximize Fat Loss and Muscle Gains, Follow the 10 Commandments of Weightlifting
You have your sights set on booty gains! Or a six-pack. Or chiseled arms of steel. You've heard so much about how weightlifting is a must, and you're finally ready (although a little nervous) to get your hands on a barbell. If this sounds familiar, follow these 10 rules to make weightlifting fun, burn the most fat, reap muscle gains faster, and prevent getting hurt.
1. Thou Shalt Use Proper Form
Whether you work with a personal trainer or take a class, proper form is the absolute most important thing when lifting weights. Proper form ensures that you're not only doing the moves correctly to get the most out of them, but also lifting the most amount of weight you can, which will make you stronger, faster. Proper form will also prevent injuries that could sideline you from the gym. Whether exercises are old or new, have someone critique your form, perform in front of a mirror, or take a video so you can check form for yourself.
2. Thou Shalt Commit to Three Times a Week
Three times a week is the minimum amount of days you should strength train if you're focusing on total-body moves during those sessions. If you like working one part of the body at a time, fitness instructor John Kersbergen says to aim for three to five sessions per week. The same with running, cycling, or dancing - the more you do it, the better you'll get at it.
3. Thou Shalt Work All Parts of the Body
Maybe you're all about growing your booty, but that doesn't mean you should forget about your arms! Or your back, or your abs, or your legs. Your sessions should address all parts of your body. Lucky for you, moves like thrusters, deadlifts, and overhead squats work multiple parts of the body, so they're great to do if you're short on time.
4. Thou Shalt Use a Variety of Equipment
Barbells are essential for lifting heavy and doing basic, effective moves like squats and deadlifts, but they're not the only piece of equipment in the weightlifting sea. Explore using dumbbells, kettlebells, medicine balls, and machines if you have access to them. You can also use other types of equipment, like pull-up bars and rings, for moves that involve your own bodyweight. Or use weights in conjunction with a box or resistance bands for a double whammy.
5. Thou Shalt Perform a Variety of Exercises
The basic squat may be the perfect, basic move to target your legs and butt, but don't forget about other moves that work your lower body, like squat variations, lunge variations, hip thrusts, and step-ups. Make a point to try one new move every week to challenge your muscles in different ways, which will make them stronger and prevent weightlifting burnout.
6. Thou Shalt Push Thyself
Don't worry about getting bulky! Women have way less testosterone than men, so it's impossible for us to get huge muscles, unless we train for hours and hours a day and take extreme supplements. That means you can push yourself to lift heavy - that's where you'll see the fastest results when it comes to losing body fat and gaining muscle. Record your progress in a notebook and celebrate every time you hit a new PR (personal record).
7. Thou Shalt Not Eat Like Crap
While weightlifting burns calories and puts on calorie-burning muscle, if you eat unhealthy foods or too many calories a day, you won't be able to perform your best, and you could end up gaining fat instead of losing it. Exercising once a day doesn't give you the liberty to go nuts in the kitchen, so make sure you're still keeping tabs on your diet, whether you prefer tracking your portions or your macros. If you keep in mind that you can't out-train a bad diet and that food is fueling your workouts, it'll inspire you to stay on track.
8. Thou Shalt Take Rest Days
Weightlifting technically doesn't build muscle; it tears up your muscle fibers - it's the rest days that help them repair and get stronger. So rest days are essential! A beginner may need three rest days, while a more experienced lifter may only need one per week. Rest days don't have to mean sitting on your butt binging on Netflix. Do active recovery, like going for a walk or taking a yoga class.
9. Thou Shalt Not Give Up Cardio
If you're trying to decrease your body-fat percentage, cardio is still a must to burn more calories and offer faster results. Huffing and puffing is also essential for the health of your heart and brain, so include cardio a few times a week as a complement to your strength-training sessions (sorry if you hate it!).
10. Thou Shalt Stretch and Foam Roll
After all your hard work pumping iron, take time to take care of your newborn baby muscles. Stretch, foam roll, and massage - make this a priority so your muscles will heal well and avoid injury.
This Expert Explains Why Yoga Should Be Part of Your Self-Care Routine in 2018
Self-care is the new name of the game. You can't feel healthy and happy without some quality time with the most important person in your life: you. While self-care looks different for everyone, there are some general practices that can bring good to just about anyone. POPSUGAR spoke with Ashleigh Sergeant, certified yoga teacher and head of yoga content at GAIA.com, who laid out all the reasons you should give yoga a shot in the new year, no matter how flexible you may be.
"Yoga is a lifestyle that brings a whole host of physical and mental benefits," Ashleigh told POPSUGAR. "A consistent yoga practice (even as little as 15 minutes a day) will strengthen your body, sharpen your mind, boost energy, and bring some calm and peace into your life."
Ashleigh cited a recent national survey showing that "Americans who practice yoga are healthier in many ways, including improved sleep, healthier eating habits, and increased motivation to exercise more regularly, among many other benefits." You can't argue with that!
"Yoga can help with digestive issues because it calms the parasympathetic nervous system, which governs the body's capacity to create homeostasis and balance."
The whole purpose of self-care is to reduce your stress and to lay out a healthy daily routine that will help you feel your very best. Ashleigh says yoga can do just that, because it's "proven to directly impact your stress and anxiety levels." Regularly practicing yoga can also "reverse stress-related changes in genes linked to poor health and depression."
Other physical benefits include a stronger immune system (to fight off the cold that seems to going around) and better digestion. "Yoga can help with digestive issues because it calms the parasympathetic nervous system, which governs the body's capacity to create homeostasis and balance," Ashleigh explained.
As you put together your own personal self-care package for 2018, consider adding some yoga into the mix. You don't have to go gung-ho and practice every single day. You don't even have to leave your house to do it! Even practicing for a few minutes at home will get you closer to reaping the benefits.
If you've tried yoga before and you just didn't like it, perhaps you haven't found the right style of yoga or the right instructor. "Some beginners assume all types of yoga are the same, but that isn't the case," Ashleigh explained. "If you take a yoga class and do not like the specific style, you shouldn't assume yoga is not for you. Not all teachers are the same, and there are many styles of yoga that create different experiences."
You may want to try Yin yoga, which features postures that are held for a longer amount of time, Vinyasa yoga, which is focused on flow and movement, or Hatha yoga, which is basic yoga postures without the flow that comes with Vinyasa. "It can take a few classes to find the right fit for your intention," she said. "Stick with it and you will find the right teacher, style, and flow for you."
"I highly recommend a daily yoga practice for everyone, from beginners to advanced practitioners."
One common mistake Ashleigh sees people making when they're just starting with yoga is that they "jump right into hard-core physical hot yoga or fast, power practices." She recommends starting with a beginner yoga practice so you can learn the basics, prevent injury, and set yourself up for a long-lasting, sustainable practice. "You will reap the benefits of yoga quickly and safely - even without dripping sweat."
"I highly recommend a daily yoga practice for everyone, from beginners to advanced practitioners," Ashleigh advised. "I personally recommend beginners start with GAIA's brand-new series Yoga Every Day: The Beginner Series, which is designed especially for new yogis." This 10-class series is available on Dec. 22, and it gently guides you through the foundations of yoga - and the best part is, you don't even have to leave your house!
Consider adding more yoga to your New Year's resolutions list, because your self-care routine will likely be more powerful and well-rounded than ever.
The Best Essential Oils For Your Workout, From Warmup to Cooldown
We're alllll about the essential oils right now - they're one of our favorite holistic, naturopathic remedies. And while there are some studies asserting the scientific efficacy of these heavenly scented drops, we'd appreciate the bit of mood-boosting aromatherapy regardless.
However, there are a few specific oils you can use both before and after your workout to enhance your sweat sesh and aid in your post-workout recovery. Here are some of our favorite oils and blends to inhale, dab, and enjoy before and after we exercise - stow these in your gym bag and get to work!
Pre-Workout
Let's get physical - and scented. Before you hit the weight rack or Spin bike, you're going to want a burst of energy, and aromatherapy can help! For this, we'd recommend energizing citrus and lemongrass.
- Grapefruit, Lemon, Tangerine, or Orange. Citrus oils can help you feel rejuvenated, refreshed, and energized - perfect for kicking off a powerful sweat sesh.
- Lemongrass. You'll see this oil again later in our next list, but one thing lemongrass is known for is its energizing properties. Inhale a bit of lemongrass combined with any of your other favorite citrus oils for an invigorating boost.
Post-Workout
Cool down and eradicate excess cortisol - you'll help your body come down from the physical stress and begin to restore (and getting rid of that surplus of cortisol can help reduce the chance of retaining belly fat!). If you've ever worked out at Equinox, you already know the power of a cold eucalyptus towel . . . and maybe your local yoga studio offers cold lavender towels for your third eye during Savasana. There's a reason for that!
- Peppermint. This fresh-scented oil has great healing properties on the body - add a drop to water to reap its calming benefits or rub it into your muscles for a bit of topical relief when you're cooling down from a hard gym session.
- Lavender. Combat the stress and begin your relaxing cooldown practice by adding some lavender aromatherapy to your stretching session. By cooling down with aromatherapy, you'll stave off unwanted weight gain from cortisol.
- Eucalyptus. Short of breath? This can help. Eucalyptus is also known for alleviating aches and pains. Another great post-workout use? Add a little bit of oil to a cool, wet washcloth and press it to your face to alleviate redness.
- Lemongrass. Remember this one? This zesty and fragrant essential oil is also known to relieve muscle pain. Dr. Josh Axe recommends rubbing it directly into your muscles.
This 45-Minute HIIT Workout Will Help Shrink Your Belly
If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time. It combines cardio with strength-training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!
This is a Tabata workout, which is a form of high-intensity interval training (HIIT), which is proven to help diminish belly fat better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.
Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or Tabata app to help keep track of time
The Workout
| 0:00-5:00 Warmup | Repeat as many times in 5 minutes |
|---|---|
| 10 jumping jacks | |
| 10 forward backward lunges (5 per side) | |
| 10 plank jacks | |
| 5:01-6:00 | Rest |
| 6:01-10:00 Cardio | Repeat 4x |
| 20 seconds jump rope, 10 seconds rest | |
| 20 seconds mountain climbers, 10 seconds rest | |
| 10:01-14:00 Legs | Repeat 4x |
| 20 seconds air squats, 10 seconds rest | |
| 20 seconds goblet squats, 10 seconds rest | |
| 14:01-18:00 Arms | Repeat 4x |
| 20 seconds triceps push-ups, 10 seconds rest | |
| 20 seconds dumbbell thrusters, 10 seconds rest | |
| 18:01-19:00 | Rest |
| 19:01-23:00 Core | Repeat 4x |
| 20 seconds plank with bunny hops, 10 seconds rest | |
| 20 seconds v-sits, 10 seconds rest | |
| 23:01-27:00 Cardio | Repeat 4x |
| 20 seconds jump rope, 10 seconds rest | |
| 20 seconds mountain climbers, 10 seconds rest | |
| 27:01-31:00 Plyo | Repeat 4x |
| 20 seconds burpees, 10 seconds rest | |
| 20 seconds split lunge jumps, 10 seconds rest | |
| 31:01-32:00 | Rest |
| 32:01-36:00 Back | Repeat 4x |
| 20 seconds superman lifts, 10 seconds rest | |
| 20 seconds plank with row, 10 seconds rest | |
| 36:01-40:00 Butt | Repeat 4x |
| 20 seconds jump squats, 10 seconds rest | |
| 20 seconds deadlifts, 10 seconds rest | |
| 40:01-44:00 Cardio | Repeat 4x |
| 20 seconds jump rope, 10 seconds rest | |
| 20 seconds mountain climbers, 10 seconds rest | |
| 44:01-45:00 | Rest |
If you need a refresher, ahead is a description of each of the above moves.
After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by doing this stretching sequence and get out the foam roller and do these moves.
Squeeze in One of These Quick Morning Workouts Before Holiday Madness Ensues
Sick of Turkey Trots? Not a runner? Still wanna get a morning sweat sesh in? Maybe you are a runner but don't want to shell out the cash for a 5K - we're not judging!
Energize your morning and take time for some stress-relieving self-care in the form of sweat: these superquick morning workout ideas will help you take care of YOU before you take care of the family . . . and the turkey in the oven.
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