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 7 mai 2015
These Weight-Loss Transformation Photos Are Like None You've Ever Seen Before
Women's Health recently featured these photos from "The Beth Project" - such a fun and creative approach to documenting a weight-loss journey.
You've seen before-and-after photos before (probably on this site!). But this series from photographer Blake Morrow that features his friend (and fellow photographer) Beth Beard take the idea to a much more creative place: in each of the below pictures, Beth posed once pre-gastric-bypass surgery and then again two years later, after she'd lost more than 150 pounds.
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5 Ways to Stretch Your Calves (a Must For Runners and Heel-Wearers!)
The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
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43 Fat-Blasting Moves For Those Who Hate to Run
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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Legs? Check. Butt? Check. Arms and Abs? Check! This Running Workout Has It All
I live on the northern East Coast, where frigidly cold weather (we're talking in the teens if we're lucky) dominates more than six months of the calendar year, so when warmer temps blow in - anything above 40 degrees - I slip on my shorts and head outside for a run.
Once a week, I'm all about doing a quickie 20-minute hill repeat workout to build endurance and leg power. There's just something about being in the fresh air and getting to the top of a big hill that makes me feel so strong and badass (cue the Rocky music). Don't get me wrong - I am totally winded by the time I sprint to the top, so I started doing a few basic arm and ab moves as an active recovery. Then I run down and repeat those same three moves. It totally breaks up the difficulty and monotony of running up and down the same hill, gives my lower body a rest, and strengthens the muscles running leaves behind.
Try this workout the next time you're running outside. It could definitely work on a treadmill if that's what you prefer, as long as you don't feel funny about hopping off every minute. Find a decent hill that takes about a minute to run up, and repeat this circuit as many times as you want (I do it about eight times).
- Run uphill for one minute
- Do 10 push-ups, 10 triceps dips, and 10 V crunches (instructions below).
- Run downhill.
- Do 10 push-ups, 10 triceps dips, and 10 V crunches.
- Repeat.
Feel free to mix up the strength-training moves. Instead of regular push-ups, I'll bust out Chaturanga push-ups, because it feels so good to arch my spine. Or T push-ups, since they also target the waist. Try lifting one leg up when doing triceps dips, and mix up the ab move with bicycle crunches or scissor abs.
Then afterward, find a nice sturdy tree and do these postrun stretches before grabbing some protein (mmm, this hydrating watermelon smoothie is my new go-to) and cooling off in the shower.
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7 Hydrating Watermelon Recipes For Hot Days
There's nothing sweeter than snacking on a juicy slice of watermelon. But you might not realize that this is a very healthy habit. Watermelon is 92 percent water and rich in vitamin A, vitamin C, and lycopene, an antioxidant that supports a healthy heart and bones. Go beyond the bowl of cubed pink melon and enjoy inventive recipes for a delicious change of pace.
Spicy Watermelon Gazpacho
Source: POPSUGAR Photography / Lizzie Fuhr
Sweet and spicy, this watermelon gazpacho soup blends a healthy array of hydrating produce with herbs and the right hit of heat.
Watermelon Caprese Salad
Source: POPSUGAR Photography / Nicole Perry
Give your standard tomato and mozzarella caprese a hydrating makeover with this inventive watermelon caprese salad. You'll be surprised what a natural flavor fit cubed watermelon is in this Summer favorite.
Strawberry-Watermelon Hydrating Smoothie
Source: POPSUGAR Photography / Jenny Sugar
After a hot and sweaty workout, refresh and recover with this strawberry-watermelon smoothie. It's only 145 calories for one tall decadent-tasting glass.
No-Bake Watermelon Cake
Source: POPSUGAR Photography / Anna Monette Roberts
Certain occasions call for a festive cake, but on a hot day, this crowd-pleasing no-bake watermelon cake hits the spot. Each sweet slice is lower in calories than traditional cake - it's a highly hydrating treat.
Watermelon, Radish, and Avocado Tacos
Source: POPSUGAR Studios
Haylie Duff stopped by POPSUGAR Food to spread the good word about her vegan-friendly watermelon taco recipe. Paired with crunchy radish and creamy avocado, these watermelon tacos are a light and refreshing take on classic Mexican fare.
Watermelon-Cucumber Cooler
Source: POPSUGAR Photography / Nicole Perry
Perfect for hot days, this hydrating, cold-pressed watermelon juice is a healthy hack of one of our favorite OnJuice offerings. Even better, it helps banish belly bloat.
Watermelon Granita
Source: Flickr user Mari Liis
For a sweet ending to a Summer meal, enjoy a scoop of icy watermelon granita that doesn't require a fancy kitchen appliance or ice cream maker. We like to think of this dessert as a grown-up snow cone.
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How to Not Eat Complete Crap When You Have a Crazy-Busy Schedule
- Quick, healthy, and tasty meal ideas for busy ladies - POPSUGAR Food
- Scientifically proven ways to make workouts more exciting - Real Simple
- Vegetarian meals done in 45 minutes or less - Cooking Light
- These before-and-after pics are like nothing you've ever seen - Women's Health
- Gel nail polish manicures might cause cancer?! - YourTango
- Why you need more magnesium in your diet - Health
- P90X founder Tony Horton shares his total-body burn workout - Shape
- 10 things that make female runners cringe - Women's Running
- Turn a park bench into a gym with 5 moves - Self
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Tabata For Your Trouble Zones
Tabata is the ultimate fitness trifecta. It's fast. It's fun. It's effective. We've tweaked the standard structure a bit for our Better-Body Challenge, turning each Tabata into a superset. Rather than doing one exercise for four minutes, you alternate between two complementary moves for a total of eight minutes. This modification gives your working muscles a bit more rest time between sets, which translates into better form for all your reps during each Tabata.
Get set to burn major calories. Print out this workout and get your timer ready (we like the free programmable app SIT - simple interval timer). Hope you dig this workout as much as we do.
Tabata One
Jumping jacks: This classic calisthenic move gets the heart rate going; add in some cross jacks for variety.
Walkouts: This full-body move takes you slowly from standing, through plank, to a deep lunge stretch, and back to standing.
One-Minute Rest: Standing leg cradle
Tabata Two
Squats with reach: Take your basic squat, lift your arms overhead, and you've increased the core strength needed for each rep.
Up-down planks: Move steadily and smoothly between plank and elbow plank, which works your arms and your core.
One-Minute Rest: Standing quad stretch (30 seconds each leg)
Tabata Three
Alternating backward lunges: Step backward into a lunge and alternate legs with each rep.
Mountain climbers: Holding a plank position, move your legs like you're running in place to work your arms and abs.
One-Minute Rest: Deep hip flexor stretch (30 seconds each side)
Tabata Four
Alternating side lunges: Keep your chest high as you step wide to the side. Return to standing and repeat the lunge on the other side.
Bicycle crunches: Don't blast through your reps of this classic ab exercise. Keep your shoulder blades off the ground and twist through your ribs to bring your elbow to your opposite knee.
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Healthy Meals Have Never Been So Easy
It might seem like hard work to prepare healthy meals every day, but dietitian Julie Upton, MS, RD, of Appetite For Health is here to tell you how you can make it an easy task.
After working all day and trying to figure out how you're going to get some items off your "to-do" list, the last thing you want to worry about is what you're going to make for dinner. That's when takeout becomes the only sane option you can think of.
In fact, for the first time, Americans are spending more money at restaurants than they are buying groceries, according to a report by the American Enterprise Institute. Unfortunately, away-from-home meals can add inches to your waistline, as restaurant meals - from fast food to five-star - add an extra 200 calories to your overall daily diet, according to research published in Public Health Nutrition. Luckily, there are services that provide expert meal plans, meal kits containing fresh and healthy ingredients with recipes, or prepared meals right to your door. Here are three that will help you have a delicious, healthy, and stress-free meal:
The Fresh 20
Planning is considered the most important factor in healthy eating. But what if you don't know how to plan a week's menu or simply don't have time? Enter The Fresh 20. This meal-planning service provides a weekly shopping list for 20 items, a detailed prep list, and five dinner recipes with nutrition facts that take no more than 20 minutes to prepare. Pesto-Crusted Mahimahi and Lamb Burgers With Pesto Potato Salad are examples of typical recipes. Meal plan options include classic, Paleo, vegetarian, for one, gluten free, among others. Two registered dietitians helped develop the recipes and meal plans so you know you'll be eating right.
Available from $18 for three months.
Freshly
If you want everything provided to you like a takeout meal but healthier, Freshly can help. A medical doctor and chef duo developed this healthy meal delivery service that brings calorie-controlled farm-fresh breakfasts, lunches, and dinners right to your door. All you need to do is reheat and enjoy. Gourmet meals like Sesame-Crusted Salmon With Squash Medley or Broccoli & Bacon Frittata are made from locally produced foods that are GMO-free, and they're naturally higher in protein while limiting ultra-processed carbs or added sugars to keep you satisfied. Each meal provides about 450 calories and 5 oz. of lean protein to help keep your diet on track.
Available from $69.99 per week.
Hello Fresh
While there are numerous recipe and ingredient delivery services like Plated, Blue Apron, and Gathered Table, Hello Fresh recipes and ingredients are generally more nutrition-forward, rather than gourmet, and they take no longer than 30 minutes to prepare. You'll get everything you need to create delicious recipes (minus a few common staples) for two or four people. You can also choose between an omnivore or vegetarian offerings. Some of the weekly options include Chicken Flatbread Pesto and Argentine-Spiced Steak With Couscous Salad & Cilantro-Scallion Chimichurri. All recipes come with full nutritionals so you know exactly how many calories you're eating.
Available from $59 per week.
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Core Connection: 5-Minute Ab Workout
Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack, then repeat this sequence two or three times.
Number 1: Mountain Climbers
- Start in a traditional push-up starting position - shoulders over hands and weight on just your toes.
- Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
- For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest.
- Quickly move through this exercise for as long as possible without taking a break - at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.
Number 2: Plank With Side Step
- Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart.
- Once you're in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep.
- Complete as many reps as possible for one minute.
Number 3: Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
- Perform exercise for one minute.
Number 4: Elbow Plank With Twist
- Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
- Place your left arm behind your head, and inhale to prepare.
- Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
- Return to starting position, repeat for 30 seconds, and then switch sides. Repeat series again until a minute is up.
Number 5: Tabletop Lift
- Start in a tabletop position. Your hands should be directly underneath your shoulders and your ankles underneath your knees.
- On an exhale, lower your hips and straighten your legs so your hips are hovering above the floor. As you lower your hips and straighten your legs, your heels will rest on the ground. Flex your toes up toward the ceiling in order to engage your legs.
- Hold for a complete breath, then inhale and push yourself back into first tabletop position. This counts as one rep.
- Perform as many reps as possible, pivoting on your hands and heels, until one minute is up.
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These 15 Rich and Creamy Recipes Will Help You Give Up Dairy
More and more people are giving up dairy in hopes of improving their skin, diminishing belly bloat, and amping up their energy - one of our own editors can attest to the power of eliminating it from her diet!
If you're a person who craves velvety, comforting foods, giving up dairy is no easy feat. For those who are looking to take on a diet free of milk, cheese, and butter, these healthy, dairy-free recipes will curb creamy cravings (and keep you sane.)
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The 20 Secrets That Will Get You Flat Abs
It may not be a secret that the best way to a six-pack is a healthy diet (even if it's no diet at all) and regular exercise, but there's a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.
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mercredi 6 mai 2015
11 Greeting Cards People With Cancer Will Actually Appreciate
When a loved one is suffering a serious illness, it's hard to know just what to say. And when the supermarket greeting card aisle falls short - there's little between "get well soon!" and "my deepest sympathies" - many well-meaning people might err on not reaching out at all.
Illustrator Emily McDowell's own cancer struggle inspired her to create a line of empathy cards that "help people talk about hard things" with beauty and even a little laugh-out-loud humor - all without being too dramatic, too flippant, too saccharin, or too somber.
"Being sick can be really lonely, and I thought we needed some better, more authentic ways to communicate about illness and suffering," she told us. "'Get well soon' cards don't make sense when someone might not. Sympathy cards can make people feel like you think they're already dead. A 'f*ck cancer' card is a nice sentiment, but it didn't really make me feel better when I was sick. And I never personally connected with jokes about being bald or getting a free boob job, which is what most 'cancer cards' talk about."
Instead, for her just-released 11-card series, she thought about "what I wished more people would have said, and what I wished fewer people would have said . . . I hope these cards will help their recipients feel loved, heard, and understood."
Of course, it's something you hope you never need to buy, but if you do, the sentiment doesn't get much better than this.
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10 Ways to Deal With Shin Splints
Source: POPSUGAR Photography / Blake Smith
Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shinbone. The tears result from overuse, and since the pavement taxes your muscles more than a treadmill, many runners complain of shin pain when they first begin outdoor runs. Shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin. Even if the ache isn't that bad, it's still a minor injury. Pushing through the pain could result in more severe tears - an injury that could sideline your running routine altogether.
- Check your form: Are you a heel striker? Landing on the heel can result in shin splints, knee injuries, or a pulled calf muscle. To prevent shin pain, focus on landing midfoot rather than on the heel.
- Strengthen the lower leg muscles: Since shin splints can be caused by muscular imbalance, strengthen the muscles in the lower legs by doing variations of walking on your toes and heels as well as this seated shin-strengthening exercise using a dumbbell.
- Run on softer surfaces: Pavement is tough on the joints and muscles. As opposed to asphalt, running on dirt roads or woodsy trails could eliminate the pain immediately.
- Don't skip stretching: Make time for stretches that target the lower legs, including these seven calf stretches - even on days you don't exercise - and this yoga pose that stretches the shins.
- Don't just run: Cross-train with other types of exercise to strengthen all your muscles and to maintain flexibility. Bike, swim, hike, walk, do yoga, and hit the weight room at your gym.
- Rest: Some days of rest are in order, but that doesn't mean you have to stop all physical activity. Do low-intensity exercise that doesn't aggravate your shins, such as walking or swimming laps. If resting doesn't help, then make an appointment with your doctor to ensure it's not something more serious like a stress fracture.
- Ice, ice, baby: Taking a full ice bath may not be the best idea during the colder months, but using an icing cup for massage protects your fingers from freezing and provides a perfectly sized contact point for troubled shins.
- Roll out: A foam roller can be part of your best defense against shin splints. When you feel the pain start, simply foam rolling the muscles on the shin can ease the ache.
- Add an incline: Running downhill can make you more susceptible to painful shin splints by putting pressure on your shinbones, but running uphill can alleviate that stress (just be careful when you head down!). This also means you should add a little incline when you run on a treadmill. Just setting the machine to one percent can really help keep shin splints at bay.
- Ease into outdoor runs: Once the weather warms up, don't expect to be able to run at an eight-minute-mile pace for 45 minutes straight like you could on the treadmill. Wind resistance, uneven terrain, and the lack of a moving belt to propel your steps makes for a much harder workout. Doing too much, too soon, is a surefire way to end up with shin splints or another injury, so slow down your pace, run shorter distances, and don't be ashamed to take walking breaks when necessary.
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What Top Trainers Say You Should Eat Before a Workout
Always wondering what to eat before your next sweat session? Self asked top trainers to dish on their go-to meals and snacks. Never run out of fuel during a workout again!
When you find a trainer you love, you want to know everything about them, from how they get that perfect topknot to stay in place during tap-backs to exactly what they eat to stay fueled for their day of nonstop working out. (Fitness crushes are the best kind of crushes.) We tapped a few of the hottest fitness trainers to see what they reach for pre-sweat sesh. Click through, then go grocery shopping.
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Lose Weight Faster! How to Rev Up Your Metabolism All Day
Have a sluggish metabolism? Fight back by doing these things throughout your day to boost your metabolism from morning till night.
- Choose these every time you eat: Sounds crazy but the chewiness of fruits, veggies, and whole grains makes your mouth work harder, and the high-fiber content also takes more energy to digest, which combined adds up to a 10 percent increase in calorie burn. Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits.
- Lean protein, too: Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal and snack.
- Drop and give me 20: Right before every meal and snack, get on the floor and do 20 to 50 push-ups (choose the amount for your strength level). Short bursts of exercise can lead to an afterburn of 200 calories throughout the day, and lean muscle also burns more fat.
- Sip green tea or water: Green tea contains catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day). If you're not into this beverage, sip plain old water throughout the day to avoid dehydration, which can slow down metabolism.
- Take five: Stress not only leads to high-calorie snacking, it can actually slow your metabolism down. So it's important to take regular breaks from your busy day. If you have a desk job, meditating may not be the best choice as studies have shown that sitting for an hour or more reduces the fat-burning enzymes in your body by as much as 90 percent. Get up and dance to your favorite song, go for a quick five-minute brisk walk, or move through this de-stressing yoga sequence.
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The Ultimate Arm-Transforming Workout
- Sculpt your arms with this celebrity-trainer plan - Women's Health
- Don't do these 5 things when you're tired - Real Simple
- 7 things you don't realize are killing your knees - Shape
- The best plyometric exercises you aren't doing - HuffPost Healthy Living
- 11 trainers share the 1 move they do every single day - Self
- Easy baked oatmeal for one - Greatist
- 5 ways to get seriously toned with a medicine ball - Health
- 13 crazy thoughts you've had before a 7 a.m. workout - Fitness
- 17 things girls are actually doing in the bathroom - POPSUGAR Love
- 50 healthy dinners ready in 25 minutes or less - Cooking Light
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How to Get Beyoncé's Met Gala Body
Jennifer Lopez is a fan; Beyoncé credits it for her svelte Met Gala figure. Their weight-loss secret? The 22-day vegan challenge, created by Beyoncé's trainer, Marco Borges. The challenge is built on the concept that it takes 21 days to break a habit, and its premise is simple: eat a healthy vegan diet for 22 days and see how you feel. The result, according to 22-day devotees: more energy, a better relationship with food, and even weight loss. "I didn't know how good you can feel when you put healthy stuff in your body," Jennifer said after forgoing meat and dairy for three weeks (and then some!).
Think you have what it takes to tackle Beyoncé and Jennifer's challenge? We've rounded up 22 vegan dinners that may surprise you: filling, flavorful meals that satisfy without depriving you of nutrients - or taste. Check out our dinners here, and don't forget about our vegan breakfasts and vegan lunches!
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Make Your Day Better With This Morning Yoga Sequence
Between the Sun Salutations and forward bends, this morning yoga sequence gets the body feeling stretched, limber, and ready to embrace the morning. Plenty of vinyasas (Four-Limbed Staff to Up Dog to Down Dog) link the sequences to get cardio in, and extra breaths in each posture will work like a mini meditation for the mind.
| Yoga Pose | Rounds/Breaths/Time |
|---|---|
| Child's Pose | 1 Minute (until you hear the song say "all wash out") |
| Sun Salutations A | 4 Rounds |
| Sun Salutations B | 4 Rounds |
| Standing Forward Bend | 10 Breaths + 1 Vinyasa |
| Warrior 1 Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Warrior 2 Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Half Moon Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Pigeon Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Seated Forward Bend | 10 Breaths |
| Corpse Pose | Take rest until the music runs out |
Before you hit the mat, be sure to familiarize yourself with each posture, and get a feel for all the songs on the Spotify playlist. The timing is not an exact science since everyone works within their own individual breath, but if you hear the last song come on and you're not in Savasana, it's time to lie down and rest before taking on your day.
- "All Wash Out" - Edward Sharpe and the Magnetic Zeros
- "For What It's Worth (India Dub)" - DJ Drez and Joey Lugassy
- "Your Arms Around Me" - Jens Lekman
- "Better Than" - John Butler Trio
- "Flower" - Moby
- "Even After All" - Finley Quaye
- "All That I'm Good For" - Hem
You will need to download the free Spotify software or app to listen to our playlists.
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7 Ways to Detox at Breakfast
There's no better way to start off the day right than with breakfast, and all the better if your first meal of the day helps get your body back on track from any less-than-healthy transgressions from the day before! If you're looking for healthy ways to detox, read on for seven breakfast drinks and recipes to help you feel your best.
Source: POPSUGAR Photography / Anna Monette Roberts / Lizzie Fuhr / Nicole Perry
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From Fitness Feat to Fitness Fail
Reaching a fitness goal can be as simple as giving it a go - you never know what you can accomplish unless you try, right? Sometimes you surprise yourself and nail it, and well, other times, like these, you don't.
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Active Rest Day: Walk, Roll, and Stretch
Source: Shutterstock
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our Better-Body Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
Source: POPSUGAR PhotographyA weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooth knotted muscles and prime tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
Source: POPSUGAR Photography
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
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Your Guide For Getting Legs Like Carrie Underwood
There's no sitting down when faced with a two-hour show in front of a sold-out arena, something Carrie Underwood knows all too well. To make sure she can give the best to her fans, Carrie turns to trainer Erin Oprea to keep her in shape. This leg workout is full of moves that Erin does with Carrie on the regular to help keep the country star's lower body in top shape. In fact, Erin tells us that there's not one inch of the leg that will go ignored when doing this circuit. As Carrie herself says you're guaranteed to feel the burn.
Once the body is warmed up, Erin suggests repeating the circuit three times.
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Run, Row, and Blast Calories With This Orangetheory-Inspired Workout
Last week, Orangetheory Fitness kicked my ass. I was down in Florida where these studios are abundant, and after my first class, I was hooked. I loved the combination of cardio and strength training in a fast-paced class, plus wearing a heart rate monitor held me accountable from start to finish. At my first class, the cardio WOD was a run-row combination that was fun and flew by - a win-win in my book!
Even if you don't have an studio nearby, you can get a feel for the class at your gym with this cardio workout inspired by my very first Orangetheory experience. You'll be running back and forth from the treadmill to the rowing machine, so get ready to move.
Orangetheory trainers instruct and encourage you to go at your own pace. Power walkers keep a speed between 3.5 and 4.5; joggers stay between 4.5 and 5.5; runners go 5.5 or faster. If 5.5 feels too quick, don't be afraid to walk or jog during the "run" portions of this plan. You'll still get an awesome workout.
Run and Row Workout
Run: 0.5 miles
Row: 150 meters
Run: 0.4 miles
Row: 150 meters
Run: 0.3 miles
Row: 150 meters
Run: 0.2 miles
Row: 150 meters
Run: 1 mile
*Keep your incline at 1.0 during all the running portions of this workout.
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The Ab-Tastic Move 1 Olympian Swears By
Source: Getty / Mpu Dinani
If you're familiar with professional volleyball player and three-time Olympic gold medalist Kerri Walsh Jennings, chances are you're familiar with her strength - most noticeably her core (ahem, defined abs). But a strong core goes way beyond washboard abs; it helps to prevent injuries, improve posture, and remedy chronic back pain.
Before you hop down on the floor to whip out 50 crunches, take a cue from Kerri and opt for a different exercise: Pilates 100s. "[This] basic Pilates move turns me into a furnace from the inside out," says Kerri, who is also the official spokesperson for Almond Breeze. "It just works the deep intrinsic muscles, which we need; you should be working on strength from the inside out." Kerri also adds that Pilates helps give her better body and breath awareness, making her more mindful overall. "It's more subtle, but I've gotten really good results from 100s."
Here's how to do the move yourself.
Source: Andrea Servidone Pelto
- Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor.
- Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
- Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle. Repeat the cycle nine more times for a total of 100 pumps.
- Keep your upper body stable while your arms pump.
For more details, read Back to Basics: Pilates 100s.
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mardi 5 mai 2015
Want to Lose Weight? Keep These 10 Foods in Your Fridge
If you want to be healthier and lose weight, a fridge makeover may be just what you need. Keeping powerful perishables on hand will help you make a smart choice when you're tired, busy, or just craving junk. Stock up on these 10 foods and watch the pounds melt away.
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What to Do at Work to Stop Weight Gain
There are plenty of reasons your job may be making you fat, so take charge of your work life and add these healthy habits to your daily to-do list. They can certainly help prevent you from packing on those desk-bound pounds.
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The Push-Up Variation Every Beach Babe Needs to Try
Gear up for bikini season with this fun push-up that takes a twist on the classic; it's an ideal variation for a strength-training newbie who wants to build their way to a full push-up. This modified one-leg push-up (aka the beach babe push-up) challenges your arms while strengthening the abs. To make things even more effective, actively squeeze the glute of the lifted leg to work that booty.
- Begin in plank with your knees on the mat.
- Extend your right leg straight behind you so it's parallel with the floor. Engage your abs, and keep your left heel in line with your hips by engaging your glutes.
- With your right leg extended, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms, keeping your leg lifted. This completes one rep.
- Do 12 reps on each leg to complete a set.
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Here's Why the Fat in Your Hips and Thighs Won't Budge
It's not all in your head: there's a reason you can't lose those last three to five pounds. Most often found in your trouble zones, or what celebrity trainer Holly Perkins calls "the final frontier," those stubborn pounds are the toughest to take off. But it's not because of lack of effort - it's because of homeostasis.
All of your body's systems work together to maintain a "happy, cozy, and unchanging" environment, Holly says. Your body does whatever it can to maintain this status quo, and when you're dedicated to making major lifestyle changes, you'll need to get comfortable with being uncomfortable because your body is doing everything it can to fight back. Even after you've revamped your lifestyle and started reaping all the healthy benefits of being fit, a weight-loss plateau inevitably hits, and you find yourself frustrated that certain areas just won't budge.
According to metabolism investigator at the University of Texas Southwestern Medical Center Deborah Clegg, it's more difficult for women to take off weight in certain areas due to evolutionary causes that were once advantageous but are no longer serving our bodies. "[Women] fight against losing weight in our hips and thighs. And the reason we're programmed that way is that we rely on the calories in our hips and thighs evolutionarily to provide us with calories for breastfeeding or to help sustain a potential famine while we're pregnant." Let's take a minute to let that soak in, shall we? Your body is capable of some pretty impressive stuff.
For most women, trouble zones exist in the hips, thighs, glutes, and abs - all areas that are biologically predisposed for reserving fat that also have a lot of muscle that goes unactivated. With strength training, your metabolic rate gets amped up, and as you build strong muscle underneath your troubled areas, the fat on top looks much leaner. Here's the deal: you won't be able spot reduce away your troubled zone quickly, but strengthening this area can only help your cause to feel stronger and more comfortable in your skin. This is one of those times that stepping into that pair of jeans you've been dying to zip up is the success to celebrate - not the a number on the scale.
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The Best Gluten-Free Pastas That Money Can Buy
With so many gluten-free pastas available, it's hard to know which ones deliver on flavor. This extensive taste test from GFF Magazine will help make your next visit to the grocery store a breeze!
We noodled over and noshed on more than forty bowls of plain spaghetti, penne, tagliatelle, rigatoni, and more to bring you our picks for the best fresh and dried gluten-free pastas on the market. Chosen for taste, texture, and national availability, these are the ones that won't string you along when you're hankering for the classic carb fix.
- Rustichella d'abruzzo Gluten-Free Organic Corn Orzo Pasta: Imported from Italy, organic, and 100-percent corn with good texture, tasty corn flavor, and a shape that's great for soups. ($9)
- Ronzoni Gluten-Free Rotini Multigrain: With corn, quinoa, and white and brown rice, neutral flavor, and reliable texture. ($3)
- Schar Bontà d'italia Naturally Gluten-Free Spaghetti: A great regular-pasta impersonator with a slight white rice flavor and a buttery finish. ($4)
- RP's Fresh Gluten-Free Fettuccine: Fresh pasta with excellent, slightly eggy flavor and thick, classic texture. ($6)
- Jovial Brown Rice Tagliatelle: Imported from Italy and organic, the best of the brown-rice pastas, with great texture and mild wheat flavor. ($5)
- Barilla Gluten-Free Penne: Neutral flavor, classic texture, about as close as it gets to pasta just like you remember it. ($3)
- Ancient Harvest Supergrain Quinoa Penne: Organic and non-GMO with a slightly nutty flavor. ($4)
- Cappello's Gluten-Free, Grain-Free Fettuccine: Fresh, grain-free, almond-based, and slightly salty with light almond taste. ($44 for four 9-ounce boxes)
More From GFF Magazine:
GFF Faves: The Best Gluten-Free Crackers
Subscribe to the GFF Magazine Newsletter
Amazing Gluten-Free Sandwich Bread
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In Just 3 Minutes, Your Arms Will Be on Fire From This Plank Workout
No weights? No problem. Tone your abs and core with one single bodyweight move - the plank. These five variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.
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Celebrate Cinco de Mayo With Fresh and Healthy Guilt-Free Recipes
- Simple, healthy, and full-of-fresh-flavor Cinco de Mayo recipes - Self
- How Facebook stalking affects your body image - Real Simple
- What not to say to runners, like, "Aren't runners supposed to be thin?" - Shape
- Fire up your obliques with these 10 supereffective moves - Fitness
- Brilliant brunch idea: squash-egg-in-a-hole - Cooking Light
- 13 things yogis do but will never admit to - Women's Health
- Healthy Trader Joe's snacks for lunchboxes and beyond - POPSUGAR Moms
- What dermatologists want you to know about skin cancer - Health
- 20-minute bodyweight workout video for strong arms - Greatist
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Guess What Panera Is Ditching From Its Menu?
We were psyched to hear that Chipotle is removing GMOs from its menu, and for moms who make their kiddos Kraft Macaroni and Cheese, they're excited that the company is planning to swap the fake orange color for one made using paprika and turmeric. And now, in response to consumers wanting healthy foods made from ingredients they've heard of, there's good news for Panera Bread fans. The popular sandwich shop and bakery announced last Summer that by the end of 2016, all artificial preservatives, colors, sweeteners, and flavors will be removed from its food, and changes have already started to happen!
Panera calls the list of over 150 ingredients the "no no list." We're talking tons of ingredients any college-educated student would have a hard time pronouncing like azodicarbonamide, tertiary butylhydroquinone, and carboxymethyl cellulose. And don't forget the ones we can pronounce but don't want to see in our food such as MSG, artificial smoke flavor, and partially hydrogenated oils.
Thirty-four of the ingredients on this list have already been removed (woo-hoo!). And beginning Wednesday, all salad dressings will be "clean," made without artificial sweeteners, colors, flavors, and preservatives. No more propylene glycol alginate in your Greek salad! Panera aims to ditch the rest of the list in the upcoming months.
Some nutritionists question Panera's motives, hoping they're not just doing it for PR purposes but to ensure the foods served are actually healthier. Of course, there's still the issue that many of Panera's menu items contain white flour and high amounts of sugar. And while it's great that Panera openly posts calorie counts, that doesn't stop people from eating its high-calorie food - 740 calories for one Pecan Roll! Well, sometimes we're out and about and need a quick bite, so this news might make walking into a Panera Bread feel a little less painful.
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What's the Deal With Teatoxes?
For the last few months, my Instagram feed has been blowing up with friends documenting teatox experiments. Don't worry - this doesn't mean they're only consuming tea for an extended period of time! They're drinking multiple cups a day while keeping their diet healthy and clean with hopes of improving digestion, decreasing bloating, increasing energy levels, and in some cases, losing weight. While herbal tea has been a natural health remedy for thousands of years, no studies exist attesting to teatoxes' efficacy in terms of weight loss or detoxing the body, but after talking to a few girlfriends about their experiences, I decided to do some research, find the right brand for my needs, and take a two-week plunge.
According to the University of Michigan's Integrative Medicine program, it's safe to drink two to four cups of caffeinated tea per day, but it's not enough to just start sipping on whatever tea you have at home (or see online with pretty packaging). It's essential to read the ingredients carefully to ensure you're drinking tea that supports your health instead of harming your body. Some varieties of tea contain high levels of caffeine that can leave you feeling dehydrated and jittery, and many detox tea brands contain senna, a natural laxative that should not be consumed for longer than two weeks, according to the National Institute of Health. Overconsumption of senna can lead to potential heart problems, liver damage, or muscle weakness, and could upset normal bowel function, causing a dependence on laxatives. After reading these warnings, I decided to steer clear of a brand with senna and was also interested in a cup that was caffeine free. I finally settled on Your Tea's Tiny Teatox ($35 for 14-day supply) because of its short list of all-natural Chinese herbs, cassia seed, lotus leaf, radish seeds, orange peel, and barley sprout, plus a few health-conscious, clean-eating friends had recommended this particular plan.
Within two days, I noticed a calm boost of energy after each earthy cup, and even though I was traveling, my digestion was more regular than it had been in months. Multiple people commented that my skin looked awesome, and I noticed a slight reduction in belly bloat after eating. The only directions that arrive in the Tiny Teatox package instruct you to drink three cups a day, 30 minutes before or after meals. I drink a ton of water, so sipping three cups a day was easy in the office, but I found it a little more difficult to time it right on the weekends when I was out and about. I also started consuming my tea before dinner because the boost of energy that made my mornings awesome was not as helpful when I was trying to get to bed. Tossing and turning aside, my teatox experiment was very positive. I would absolutely do it again.
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Get Faster While Burning Belly Fat: Treadmill Intervals
Spice up your cardio and target belly fat with intervals! This 30-minute treadmill workout, day five of our Better-Body Challenge, plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over.
As always, feel free to adjust the speed up or down as necessary; just make sure you're challenging yourself. If you're looking to try running intervals but want to start a little slower, try this beginner's interval plan.
Click here for a printable version of this workout.
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5 Surprising Trainer Tips You Need to Know
Sometimes, one direction or a quick piece of advice can totally change the course of your workout. We've tapped into some of the most respected and sought-after celebrity trainers for those surprising tips and tricks you don't hear at the gym every day. From proper technique to making your workouts support weight-loss goals, take their expert advice to heart to see the results you're after.
- Additional reporting by Leta Shy, Michele Foley, and Susi May
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6 Things You Can Do Today to Feel Better About Cellulite
Just about all women have it, and whether genetics has blessed you with a little more than you'd like, cellulite is just one of those things we have to embrace. What causes that dimply, orange-peel-looking flesh? When fat cells push up against our skin and the fibrous tissue that connects our skin to our muscle pulls down, we're left with that signature bumpy skin. Although you can't get rid of cellulite completely, here are some simple things you can do to reduce its appearance.
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Everything You Need to See From the Met Gala
Source: Getty
The Met Gala gave us enough glamour for a lifetime on Monday. If you still can't process all the celebrity appearances, over-the-top beauty looks, and eye-grabbing fashions, read on for the details from across the POPSUGAR network.
- Feast your eyes on all the glamorous gowns
- Jennifer Lawrence's dress just might be her sexiest yet
- You can't miss Rihanna on the red carpet - literally
- There's a reason Kim Kardashian's dress looks familiar
- Jennifer Lopez wins the most-naked award
Source: Getty / Timothy A. Clary
- George and Amal Clooney make a stunning Met Gala debut
- Hit the red carpet with the stars!
- Robert Pattinson and FKA Twigs make their first-ever red carpet appearance together
- Kendall Jenner shows off her sexy side
- Celebrity couples turn heads with their sexy looks
- Former flames Lisa Bonet and Lenny Kravitz arrive together
- See all the British stars who made appearances
Source: Getty
- Every haute beauty look from the extravagant red carpet
- Stars take you inside their beauty prep for the big night
- Beyoncé pulls the ultimate sneak attack!
- Katie Holmes shocks everyone with her sneaky hair change
- Everything SJP's massive headpiece looks like
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Get a Jennifer Lopez-Worthy Butt With These Moves
Never one to shy away from a revealing dress, Jennifer Lopez stepped onto the red carpet at Monday's Met Gala in a red dress that showed off all her amazing assets - including her famously ample backside. Her sheer look may not be for the faint of heart, but for the rest of us, bikini season is the perfect time to show off a toned tush. We may not all have J Lo's genes, but a perkier backside can be had with these glute-strengthening moves that lift and sculpt:
- A 10-Minute Pilates Workout Video
- A 10-Minute Barre Video Workout to Tone Lower Legs
- This 30-Minute Incline Treadmill Workout Will Get You a Better Butt
- A 5-Minute Do-Anywhere Butt Workout
- 11 Moves That Take Your Butt From Flat to Full
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The Treadmill Workout For People Who Think They Hate Running
I should like running. I'm an active, health-conscious, and motivated fitness editor, but I've been plagued by side stitches and a general disdain of the activity since my elementary-school days.
I've continued to hit the treadmill, because I know it blasts a ton of calories quickly, but I've never truly enjoyed running . . . until recently. I reached out to countless colleagues and friends about what makes running work for them, and I finally hopped on the treadmill after a long hiatus with one piece of advice in mind: "the first mile always sucks." If you can get past that first mile with the right tunes, you, too, can learn to love (OK, like) running, and this is the music-powered workout that will help you get there.
This workout keeps the incline steady at 1.0 but mixes up the pace with each new song on the soundtrack; just when you think you're fading, a new song plays that will completely reinvigorate you. Yes, this workout will be challenging, but in just 30 minutes, you burn over 350 calories and run over three miles! Take quick five- to 10-second breaks if you need to catch your breath during a song, but keep on going until the Spotify playlist cuts out. I can't begin to tell you how accomplished you'll feel.
Click here for an image-free printable to keep this workout on hand.
| Song | Speed |
|---|---|
| "Psycho" - Rozzi Crane | 4.5-4.8 (Warmup) |
| "Flower" - Moby | 5.2 |
| "Never Say Never" - Basement Jaxx | 5.5 |
| "Let the Beat Build" - Lil Wayne | 5.0 |
| "Something Good Can Work" - Two Door Cinema Club | 6.0 |
| "Do It Again" - Röyksopp, Robyn | 5.0 |
| "Heavy Crown" - Iggy Azalea, Ellie Goulding | 5.2 |
| "Crescendolls" - Daft Punk | 6.0 |
| "7/11" - Beyoncé | 3.5-3.8 (Cooldown) |
If this mix doesn't suit your musical tastes, check out all our workout playlists here.
Remember: you will need to download the free Spotify software or app to listen to our playlists.
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Lauren's Before and After Story Is About More Than Weight Loss
Healthy living is more than a diet - it's a lifestyle, and Lauren Shaber knows this all too well. After years of failed diets, Lauren realized that the road to happiness wasn't about meeting a number on the scale. She shares her journey from junk-food-lover to green-juicing triathlete on her blog, Lauren Lives Healthy, which is part of our POPSUGAR Select Fitness network. Read on for her inspiring lifestyle makeover and weight-loss story below!
Lauren: Before
Each and every person has their own story, especially when it comes to health and fitness. Mine isn't unlike many; I grew up in a smallish town with a loving family, playing sports and eating delicious food. Over the years, I've had ups and downs like anyone else, which is why I call it a journey. Health-related, I've tried numerous diets and wellness programs, fitness regimens, and changed my sleep habits, and have learned so much. Now I realize that diets don't work, sleep is important, and working out in moderation matters. I want to share my journey with you so hopefully you, too, can realize that it is possible to change your habits and live a healthy lifestyle (with small changes!).
I think my whole journey started when I was young, before I ever knew I was interested in health and fitness. I didn't know it at the time, but I was super unhealthy. My favorite foods were boxed macaroni and cheese with hotdogs, McDonald's chicken nuggets, or anything fried - french fries, mozzarella sticks, calamari, you name it. Oh, and you can't forget burgers, bagel dogs, and hollandaise or ranch on everything. When I wanted something, I ate it. We celebrated every birthday or holiday with food, went out for dinner nearly every night, and stopped at fast-food restaurants on a regular basis. My friends and I went to Jack and the Box or Taco Bell nearly every day my senior year of high school and didn't think anything of it. I remember going grocery shopping with my mom and we wouldn't think of buying wheat bread; our family loved Wonder Bread, so we would stock up on that, Sweet Hawaiian rolls, and pre-made entrees. I was "lucky" in the sense that I hated desserts. No matter where we were, if I got dessert, it would be fruit. Fruit, any kind, has always been one of my favorite foods.
Lauren: Before
I started making healthier recipes [in college], but would go for unhealthy take-out from my favorite spots one or two meals later. I'm pretty sure I lived off clam chowder bread bowls, flatbread pizza, chicken strips and fries, sushi, light beer, and cheap wine for the next three years. I remember a few times where people invited me out for dinner and, even though I had just eaten, I went with them anyways and got a full meal. Inside, I felt ashamed, but I wanted to please other people. I rarely turned down a night out on the town, a house party with friends, or drinks at the local bar. I started working out here and there, even working out with a trainer for a few weeks, but quickly realized that my heart wasn't fully into it.
I graduated early with a job offer set to start four months later. I told my parents I wanted to travel, so I booked a month-long solo trip around Europe. I brought it down to two weeks, starting in Amsterdam, meandering through Belgium and France and on to London and Scotland, where I would later meet up with my mom and aunt. I fell in love with traveling, even more so that I had before. It was so freeing to walk around in a city for hours on end, get completely lost and walk it out until I found my way back. I met tons and tons of people who I'm sure I would have never met otherwise. I got to connect with my roots in Scotland, which is where my dad was born. I was able to explore Paris, one of the cities I had been dying to visit for 10 years. It was perfect.
About two weeks after returning, I hopped on a plane to LA where I later joined a group of about 40 peers, and we all headed to Israel together. In two weeks, we explored the country, learned some Hebrew, and hung out with the locals. I loved swimming in the Mediterranean, hiking Masada and exploring some of the world's ancient cities. Of course, I fell in love with the cuisine more than anything. I was lucky to be a part of a trip designed to be more active than others, because it made me realize how much I loved being outdoors. It was great . . . until I got home and saw the pictures from the trip. In looking at pictures from those two trips, I felt so unhappy with myself. I started to focus more on the way I looked than the fun experiences I had. That's definitely not how I wanted to live.
Lauren: After
After going back to San Luis Obispo to walk in graduation, I moved up to San Jose. I arrived a month before my job was set to start to get used to the area. Something clicked during the move and my mind-set completely changed. I wanted to get in shape and lose weight for me - not for a boyfriend, or for the bullies, or to fit in a piece of clothing I loved. About eight months before this, I had found Tone It Up on social media somewhere. I bought their plan in November 2012 but never really committed to it, until that day in June 2013. I took my before pictures on July 1, 2013, and made it a point to get the body that I wanted. When I moved, the first thing I did was go to the grocery store where I bought ingredients for Tone It Up-approved meals. I planned my meals every week, meal prepped on Sundays, cooked on a regular basis, and worked out almost every day. I reached out in the Tone It Up community and ended up meeting a girl who also lived in San Jose, who has since become one of my closest friends. She introduced me to boxing and I found my place. I started going to the gym about 4x per week and put my heart and soul into punching the bag. I worked out with a trainer to get the basics down and enjoyed being able to walk out 100x sweatier than when I walked in.
That month, I lost 15 pounds and felt amazing. I started checking in regularly on Instagram, where I met other women who were trying to better themselves in a healthy way. I committed to, trained for and completed my first triathlon, which soon turned into a 5k, then 10k, followed by a 15k and finally a half marathon. I felt like I wasn't being seen as someone who needed to be bullied anymore because I believed I was becoming someone who I wanted to be.
Lauren: After
It was working. Over the past year, I've been the happiest I've ever been, I'm sure in part to me changing how I think. I've met friends around the world, started dating my amazing boyfriend, got involved at work, lost weight, and started to love myself in the process. I'm a firm believer that health and fitness is a journey to better yourself, hopefully to even love yourself one day. I'm not sure there's ever an endpoint, but I know that I'm excited to continue on this path and learn more about who I am and what I love.
I don't rely on the scale anymore to dictate my start and end points. I used to think, "when I hit ___ pounds," that's when it's all going be worth it. In reality, I was wrong. It's about how you feel, 100 percent. It shouldn't be about a number on a scale by any means. Whether you're 300 pounds or 130, a size 0 or 12 - it's possible to be happy. Your weight should not define you.
I've happened to lose weight on my journey because my body has more fat on it than it needed. To date (January 2015), I've lost over 25 pounds and am happier than I've ever been. I can assure you that it isn't the weight loss that changed my outlook; it's the fact that I started taking care of myself and listening to what my body wanted and what made me happy. Instead of finding me at the nearest bar or take-out restaurant like you would have two years ago, you'll see me at my local farmers markets, out on a training run, or in the kitchen because those are the things that make me feel most like myself now.
Lauren: After
I'm continuing on this health journey to not only better myself, but to help others along the way too. I'm in the process of becoming a certified nutrition coach so I can eventually teach others the benefits of nourishing their body the right way. I'd like to see others change their life, the same way I've changed mine.
It's crazy how someone can change so drastically thanks to health and fitness. Who would have thought I'd be considering training for an IRONMAN 70.3 (long-distance triathlon)?! Not me. I have different priorities, look at myself in the mirror differently, and surround myself with those who support me. I can honestly say that finding and creating this lifestyle has made me a better person.
Check out more about Lauren's journey on her blog, Lauren Lives Healthy.
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These Stars Are Sweating It Out in Preparation For the Met Gala
The Met Gala (aka the Costume Institute Gala at the Metropolitan Museum of Art) is one of the biggest nights for the most fashion-forward actresses, models, designers, and more, and stars are preparing for the evening with workouts and clean eats. Check out how some of the A-listers are keeping their bodies and minds healthy before hitting the red carpet!
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20 Healthy Mexican Recipes For Cinco de Mayo
Looking to lighten things up a little for your upcoming Cinco de Mayo celebrations? The fun and festive holiday is on its way, but all the food can get a little overwhelming. If you're planning a big bash or you want healthier versions of calorie-laden favorites, tempt your taste buds with these 20 recipes.
Sources: POPSUGAR Photography / Lizzie Fuhr, Dashing Dish, and Gen Y Foodie
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The Number 1 Morning Exercise Mistake Preventing Weight Loss
Skipping breakfast to save calories? The idea seems logical - the less you eat, the faster you'll lose weight. But it's not as simple as that.
There are recent studies that show working out on an empty stomach offers benefits. It can increase insulin sensitivity, which makes it easier to lose fat, and can also increase the growth hormone, which helps build muscle tissue. Running on empty can also make your body more efficient at using up its energy stores, and helps your body absorb the carbs and protein you eat after a workout instead of being stored on your butt.
But other studies show that doing fasted workouts can impair performance. Since you have no fuel in your body, you won't have the energy to exercise as long or as intensely as you would if you had eaten, which can translate to less overall calories burned. You won't lose any weight if you bonk out of a workout within five minutes of starting it.
It's good to remember that everyone is different, and the best thing you can do is check in with your body during morning workouts. You might find that you are more than fine going for a run in the morning without grabbing a bite to eat first. But if you can't push yourself as hard, your energy levels start to wane halfway through your workout, or you feel insanely tired afterward, that's your cue to have a small snack before heading out. Choose one that focuses on simple carbs rather than protein to offer your body fuel.
An hour before a workout, eat around 45 grams of carbs with a small amount of protein:
- Half a slice of whole wheat bread with one tablespoon crunchy peanut butter
- Some crackers with an ounce of cheese
- Quarter cup of sliced grapes mixed into half a cup of cottage cheese
- Fruit smoothie made with soy milk
- Quarter cup of blueberries mixed with half a cup of yogurt
If you have less time, 15 to 30 minutes before your workout, eat about 25 grams of carbs:
- Small banana
- A few crackers
- Handful of raisins
- Applesauce
If you skip out on a snack altogether, be sure to at least hydrate with some water.
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lundi 4 mai 2015
Key Core Moves For a Faster 5K
If you want to run faster, the key might not be upping your speedwork and mileage. The answer might just be strengthening your core. Keeping your torso stable while your legs power you forward makes your running more efficient. And the efficiency leads to speed. Here are some effective core exercises to add to your training program.
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Make These 3 Changes to Increase Calorie Burn
Exercise is essential when it comes to dropping pounds. So if you're eager to lose the weight, then here are three everyday changes that will help increase your calorie burn.
Hello Sunshine
Moving workouts to early mornings may mean cursing your alarm clock, but here's the big payoff: morning exercisers burn more calories. And now that the sun rises earlier, it'll be easier to pull yourself out of bed than it was in the Winter. Research shows that people who exercise in the a.m. work harder and for longer periods of time, which may be because they're more alert and energetic and they don't feel as rushed as afternoon or evening exercisers. Getting into a morning routine will also help you stick with it, which will help even more with your weight-loss journey.
Get Speedy
When it comes to cardio, running will help you lose more weight than walking since it burns more calories, but if you increase your speed just a little, then you'll burn even more. And don't stick to a consistent pace the entire workout. Adding sprinting intervals is an effective way to increase your calorie burn and has also been proven to reduce belly fat. Also be sure to swing those arms as you move, and you'll burn 15 percent more calories.
Strength Train in the Ladies' Room
Muscle burns more calories than fat does, so the more muscle mass you have, the better it is for weight loss. Don't just hit the weight room at the gym. Include strength-training moves throughout your day, such as push-ups on the bathroom counter and this two-minute butt and thigh workout while brushing your teeth. You can also work your body by carrying a basket instead of pushing a cart, using the stairs whenever possible, and sitting on an exercise ball instead of a chair.
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Even After 10 Years of Running, the First 10 Minutes Still Suck
Throughout high school, I was tasked with having to take a mile test - at the beginning and end of each year. The goal was to ramp up your running speed. And guess what? I cheated. While I'm not proud that I lied to my gym teacher Mr. Facet - I said I was on my last lap when it was really my second - there was no way in hell he was going to get me to run it. My strong hatred for running continued through college until I gained so much weight eating crap, I had to do something about it. A dear friend who was sensitive to my struggle casually suggested I do a little cardio to burn calories. You mean run?! Ugh. I hated the idea of pounding the pavement, but I hated how I felt in my unhealthy body even more.
So I sucked it up, picked up a pair of New Balance sneakers from Marshalls, stuffed my Double Ds (that used to be Cs) into two sports bras, stepped out my front door, and ran around the block. And those 10 minutes were so brutal. My legs hurt, my back ached, and I was breathing so heavily, I thought my lungs would explode. I envisioned the local news team posting a pic of me with the headline, "Girl Takes Casual Run, Dies Sad Death."
I thought, "How the hell do people run marathons?" It must get better. So I stuck with it and was amazed at how quickly my endurance built up. After a couple weeks, I could confidently jog around the block - without stopping! Yes! I, the running-hater was actually running, and although I was in no way loving it, I could now call myself a running-tolerator. There was a huge sense of pride being able to say I ran for 10 minutes straight without dying. My body felt stronger, and more importantly at the time, it looked slimmer.
My lofty goal was to run for 30 minutes straight - without stopping and without pain. After a few months it happened. I went from running-tolerator to - gasp - running-lover! What worked for me was that I took it very slow (I could have probably walked briskly at the same pace), and took each day as it was. Some mornings, I'd run three times around the block without stopping, and other times getting around once was a huge feat.
I've been running on and off now for 10 years, and even at this point - training for my first half-marathon - those first 10 minutes are still the worst. My body just rebels with shin pain, sore feet, tight hamstrings, and a foggy brain. And it's not just me. Every runner I talk to agrees, and some say it takes them up to three miles to warm up and feel good on a run. But once you hit that moment, where your muscles feel strong and open, you feel light on your feet, and your energy's high, you feel so happy, free, and alive, like you can keep going and going; that moment makes those first 10 godawful minutes so incredibly worth it.
If you've always hated running, it doesn't have to be that way! Start off slow like I did, and just breathe through those first 10 minutes. Make sure you don't skip out on the warmup, know how to fuel yourself for a run, know what to eat afterward (I'm so into this hydrating watermelon smoothie right now), and remember how to stretch to prevent soreness and injuries.
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How to Make Your Own Detox Water
When you're trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don't have to drink it plain; you can add a little flavor as well with these delicious (and detoxifying) additions. Add all of these to a large pitcher or bottle full of ice and water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavors meld.
- Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
- Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
- Cucumber: Cucumber water isn't just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties.
- Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
To make one serving of detox water, add three to five slices of cucumber, half a lemon, and a few sprigs of mint leaves to 24 ounces of ice-cold water. You can also add sliced peeled ginger (about a one-inch piece of ginger root, or to taste) for a spicy kick.
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What "Runger" Is and, More Importantly, How to Prevent It
- How to prevent "runger" - Shape
- 7 healthy reasons to drink green tea every day - Real Simple
- Boost the nutrition in baked goods with these healthy swaps - Cooking Light
- Kristen Bell is over the baby-weight discussion - Women's Health
- Hilarious GIFs illustrating your thoughts on early a.m. workouts - Fitness
- Expert-approved tricks to beat cravings - Health
- How Carrie Underwood uses a deck of cards to work out - Self
- Delicious Spring-inspired recipe: fava bean and kumquat salad - POPSUGAR Food
- Why it could be good to exercise on an empty stomach - Greatist
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43 Fat-Blasting Moves For Those Who Hate to Run
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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