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.
lundi 11 mai 2015
After Seeing This Video, You'll Never Tie Your Shoelaces the Same Again
We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!
Source POPSUGAR Fitness http://ift.tt/1G07mdb
A Cardio and Core Workout For Strong, Hot Abs
It's time for a workout dedicated to the abs! After all, a strong core is central to our Better-Body Challenge. This workout blasts belly fat with treadmill intervals followed by a 10-minute video ab workout. If you're not a fan of running, here's an elliptical plan to use instead. Now get to it!
Treadmill Workout
|
|
(MPH) |
|
|
|---|---|---|---|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Core Workout
Source POPSUGAR Fitness http://ift.tt/1AQYYXg
How a Jar of Money Gets Me to Slip on My Sports Bra
Am I naturally motivated to exercise four times a week? Hell no! While doing it to have energy, to act as a role model for my kids, and to be strong and healthy for myself are huge motivators, some days I'm, like, "F*ck this. Can't I just sleep or eat all day instead?"
To keep me bolted to the healthy path, I have a few tricks up my capris for those days when I'm just not feeling it: this workout piggy bank is definitely one of them. For every completed 30- to 60-minute workout, I take a dollar from my wallet, and I place it in the jar. For longer, more intense workouts (like my recent half-marathon training runs), I pay myself $5.
Yes, it is technically my money to begin with, but being able to put a dollar into my workout piggy bank gets me psyched. Once the jar is filled, I'm like an 8-year-old after a night of trick-or-treating: I lay out all the money, count it up, and then think about how I want to spend it - in a healthy way, of course. I use it to splurge on a pricey fitness top I normally would never buy, or this time around, I'm putting it toward that GPS watch I've had my eye on. Not only do I get rewarded for my hard work, but using the reward that comes from the money I have saved also reminds me how hard I've been working and makes me want to keep it up.
The jar sits on my kitchen counter so I see it a few times a day. It stares back at me when I'm thinking about eating ice cream for dinner, prompts me to pack a healthy lunch, and reminds me to get that load of laundry in the washer so I have a sports bra for tomorrow's workout. It acts as a visual reminder that although my workouts are just a small part of my day, they are priceless in the grand scheme of things - and a huge investment in my future health.
Source POPSUGAR Fitness http://ift.tt/1ItgSHp
How to Run Faster and Reduce Knee Pain All at Once
Tired of experiencing knee pain on your runs? This article from Shape is here to tell you about the best practice to combat it.
Slow and steady may seem like the best way to minimize impact and avoid injury on a run, but speeding up may save your knees. A new study in the Journal of Orthopedic and Sports Physical Therapy found that running at a faster speed reduces the overall stress to your knee by 30 percent - a massive difference for any runner with knee woes (about 13 percent of you, according to a Runner's World poll). (Check out these tips on Knee Pain and Running from Marisa D'Adamo.)
Researchers looked at runners logging 1,000 meters at five, 7.3, and 9.8 miles per hour. For each individual stride, they found that the faster people ran, the more stress was put on the knee. However, the faster you run, the fewer strides you make to cover the same distance. That means speeding up actually allows your knees to absorb less impact over your whole run.
But don't start the stopwatch just yet. Previous Danish research shows that increasing your speed can actually add load to your lower leg and foot, putting your Achilles and plantar fascia at risk. "You're going faster, but it's actually causing you to land with more force with each stride. Those intense forces in a short amount of time can be damaging to your body if you don't train properly," says Scott Weiss, a New York-based exercise physiologist and athletic trainer.
Training properly is key. The main issue people have when increasing speed: they tend to start running on their toes. But running on your toes can't be maintained without your lower legs taking a beating, Weiss explains. (Find out how to Run Faster, Longer, Stronger, and Injury-Free.) "Since we became bipedal (using two legs to walk), natural human gait has been to land on the heel of the foot - and that's the best way to absorb shock from the body," Weiss says.
And despite the idea that running on your toes or midfoot will help you speed up, a study from the University of Spain found that when people ran a half-marathon, those who landed on their heels were significantly more economical when pacing at 8:46 per mile or 7:25 per mile. In fact, midfoot strikers only clocked in 38 seconds faster, on average, for 13.1 miles than rear-foot strikers.
The safest way to learn to speed up while heel striking is with the help of a running coach. But if you're going it alone, focus on either increasing your stride length or frequency while maintaining your heel landing, Weiss suggests. "That will help you become faster and avoid loading both your knee and your lower leg muscles." (Also try these 6 Rules For Running Faster.)
Source POPSUGAR Fitness http://ift.tt/1Hc49Zy
The Brand-New Pop Music That's Fueling Our Spring Workouts
I can't do cardio without an upbeat soundtrack, and when it comes to motivating tunes, nobody does it better than today's pop artists. You know that moment where you feel like you're fading and then the perfect song comes on that inspires you to keep moving? This is a playlist packed with songs that have that superpower. Subscribe to the Spotify playlist, and check out the full list of new songs!
- "Peanut Butter Jelly" - Galantis
- "Hold My Hand" - Jess Glynne
- "Time of Our Lives" - Pitbull, featuring Ne-Yo
- "Long Way Down (Remix)" - Robert DeLong, featuring Sean Glass
- "Lean On" - Major Lazer and DJ Snake, featuring MØ
- "Need You Now" - Hot Chip
- "The Wolf" - Mumford & Sons
- "Pretty Girls" - Britney Spears and Iggy Azalea
- "Hey Mama" - David Guetta, featuring Nicki Minaj and Afrojack
- "If It Wasn't You" - Alesso
- "Hello" - OMFG
- "Psycho" - Rozzi Crane
- "Baby's in Love" - Jamie Foxx, featuring Kid Ink
- "That's How I'm Feelin'" - Ciara, featuring Pitbull and Missy Elliott
- "Want to Want Me" - Jason Derulo
- "Tonight Belongs to U!" - Jeremih, featuring Flo Rida
- "Cheerleader (Remix)" - OMI
- "Jealous (Remix)" - Labrinth, remixed by Seamus Haji
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.
Source POPSUGAR Fitness http://ift.tt/1GYvIzS
Not Making It to the Gym? Start Following This Instagram Star
Stunning, stylish, and most importantly, strong, there are so many reasons we're loving Hannah Bronfman and her Instagram account these days. This NYC-based DJ turned beauty, style, and fitness guru has been flooding our feed with her gorgeous and inspiring photos. Earlier this year, she told us that "beauty starts with the inside . . . working out [and] feeling good helps you make right decisions into what you're putting into you mouth [and] what you're putting into your body," and it's clear that she's living proof! After checking out all her motivating and healthy shots, you might feel compelled to drop to the floor and work your core . . . because that's exactly what happened to me.
Source POPSUGAR Fitness http://ift.tt/1ugB9Dk
dimanche 10 mai 2015
No Cleanses Necessary: 6 Daily Detox Habits
The concept of detoxing doesn't have to be scary; there's no need to feel deprived, as you're taking care of your body! Incorporate these doable tips into your daily routine to support your health and feel your best every day.
- Drink hot water with lemon: Make a cup of hot water with fresh lemon juice part of your morning ritual. As you hydrate with H2O, the lemon works to balance your body's pH and aid in healthy digestion.
- Sweat it out: Beyond weight-loss goals, a quick cardio session at the gym builds sweat, which helps your body eliminate toxins. If you have access to a sauna or steam room at the gym, even better! A little extra time in these facilities after a solid workout will help you sweat, detox, and purify your body double time.
- Eat more produce: Keeping your diet consistently clean and full of natural, unprocessed foods is one of the most effective ways to detox every day - and a clean diet is full of fresh veggies and fruits. Be sure to incorporate detoxifying produce that supports healthy liver and kidney function like cabbage, beets, and leafy greens.
- Try yoga twists: Yogi superstar Tara Stiles puts it best: "Twists just get things moving." Your digestive system and all your internal organs reap benefits from twisting postures that put your body in positions it's not used to. Build your own internal heat with a detoxifying yoga sequence full of twists and strength-building postures.
- Cook at home: Eating out at restaurants should be an occasional treat - not an everyday occurrence. Cook at home to have complete control of the healthy ingredients going into your meal. You never know what restaurants toss into the mix with flavor - not health - in mind. Check out these detox recipes for kitchen inspiration.
- Sip on green tea: Overstimulating with loads of coffee can leave you feeling anxious and unfocused, so swap out your second cup of joe for antioxidant-rich green tea. It's high in catechins, which speed up liver activity and increase the production of detoxification enzymes.
Source POPSUGAR Fitness http://ift.tt/11PyRoQ
5 Protein-Packed Treats That Taste Like a Milkshake
Sometimes, there's nothing like a tall, frosty milkshake to cool you off in the Summer heat, but at over 500 empty calories (not to mention all that sugar and fat), one milkshake can be the undoing of your hard work. If you find yourself hitting the drive-through regularly, quench your thirst and cravings instead with a protein shake that will fill you up with healthy nutrients. Trust us, you won't even miss your normal indulgence.
Source POPSUGAR Fitness http://ift.tt/1GXXsok
Hate Morning Workouts? You Should Probably Read This
As a 20-something living in a big city, squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour - but I want both! So, though I'm definitely not a morning person, I embarked on a mission to master the morning workout. But there was just one little issue . . .
To me, waking up earlier than needed is like a unique form of torture. It's like there is an epic battle between my motivated self and my lazy self - a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I've felt like I'm getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I've come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!
1. Set multiple alarms
When I say I set multiple alarms, I don't mean two - I mean five or six, starting half an hour before I want to get up. If I'm not in the habit of getting up early to hit the gym, my body is not ready for the rude awakening, and I find myself hitting snooze and missing my workout. When you're just getting into the habit, bombard yourself with obnoxious alarms and know that while you're totally miserable in the moment, you'll thank yourself later.
2. Lay out everything the night before
Shorts, check. Sports bra, check. Water bottle, keys . . . check, check. Scrambling around half delirious in the morning is not the most effective way to start the day. I've found that when I can plan ahead and have everything ready at arm's reach, it's much more likely I'll make it out the door and to my 7 a.m. Spin class on time.
3. Make it a date
Some days it can be so difficult to get out of bed, especially when I know that there is nothing stopping me from staying snuggled under the covers. But when I know that someone is depending on me to show up, it's much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run, and you won't be able to skip out.
4. Cut travel time
My gym is a 10-minute walk from home (or five-minute jog, if I'm feeling ambitious . . . ), and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier, finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn't an option, running outside or doing a video in your living room can help you sneak in a workout, no matter how short on time you feel.
5. Leave no escape
At my gym, signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So to get myself out of bed and into the gym, I've started signing up for morning classes the night before. If I know there are consequences for not showing up, it's more likely that I'll get up and get my act together. If your gym is more forgiving, make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in - when your money is on the table, getting to the gym will seem easy.
6. Don't sweat a slipup
Some days I miss the mark and end up skipping my workout, especially after indulging a little too much the night before. It's important to accept that I'm not going to make my goal every time. If you miss a workout, don't beat yourself up; just pay attention to what went wrong - were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body, and learn from what didn't work instead of getting upset.
7. Plan a reward
Call me crazy, but one of my favorite treats is a refreshing, rich iced latte. Since they can be pretty pricey, I try to keep this delicious treat to something I enjoy on the weekend only. But I've found that if I promise myself a slightly sweet, strong, and milky cup of deliciousness on the way to work if I hit the gym first, it's easier for me to face the day knowing that a treat is coming my way.
8. Crash early
OK, I admit it - this is the puzzle piece I consider my weakness. I'm a night owl, and as hard as I try to hit the hay at 9 p.m., I'll just toss and turn until my body decides it's ready for sleep, usually around 1:30 a.m. I've found the longer I work at adjusting my schedule, the easier it becomes, but there are still days I wish that I was able to magically pass out. I've learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help, so be sure to shut off the screens when you're trying to go to bed earlier than normal.
9. Remember the results
I never expected that switching my workout routine from after work to before it would affect my mood throughout the day, but I swear it has. Though I may feel sluggish getting out the door, once I've sweated out my morning weariness, I leave the gym feeling seriously refreshed and invigorated. Maybe it's the endorphins, or maybe it's the fact that the day is now full of possibilities - but I am ready to hit the ground running. If you're struggling to find the motivation, just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.
Source POPSUGAR Fitness http://ift.tt/1vFJrsv
Beginner-Friendly Workout: Running Intervals Playlist
Interval training is an ideal technique for new runners. It builds stamina, improves confidence, and promotes healthy weight loss to boot. This beginner-friendly, 35-minute workout alternates between periods of running and walking, and it comes with an uplifting playlist to add enthusiasm to every step. Be sure to get in an active warmup to loosen up your body, and then get ready to run. You'll kick off the run strong with a fast-paced U2 tune, then you'll go for a brisk walk with Rihanna.
| Song and Artist | Interval |
|---|---|
| "Vertigo" - U2 | Run |
| "We Found Love" - Rihanna, Calvin Harris | Walk |
| "Eyes Wide Open" - Gotye | Run |
| "Automatic" - Nicki Minaj | Walk |
| "Cosmic Love" - Florence + The Machine | Run |
| "Someone to Call My Lover" - Janet Jackson | Walk |
| "Rainy Day" - Coldplay | Run |
| "It's Tricky" - RUN-DMC | Walk |
| "Higher Ground" - Red Hot Chili Peppers | Run |
| "Where Them Girls At" - David Guetta, Flo Rida, Nicki Minaj | Walk |
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.
Source POPSUGAR Fitness http://ift.tt/1xLOLgp
1 Week to the Beach? Here's How to Look and Feel Your Best Fast
It's T-minus seven days to your swimsuit-clad vacation, and you haven't accomplished any of the healthy goals you had in mind when you booked. We've all been there. Slow and steady wins the race when it comes to sustainable weight loss, but that doesn't mean you should give up completely! You can absolutely feel a difference in your energy and how your clothes fit in just seven days. Follow these healthy rules when you're one week out from the fun, and get ready to rock your favorite crop tops, shorts, and swimsuits with a little extra confidence.
Source POPSUGAR Fitness http://ift.tt/1IgKIhc
Take Your Butt From Flat to Full With These 11 Moves
Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom (maybe even one like Jen Selter). It's time to step up your strength-training routine. Just like hiking and running hills, these 11 moves will build, sculpt, and lift your glutes in no time! And her are some beauty tips to help your toned tush look even smoother.
- Additional reporting by Emily Bibb
Source POPSUGAR Fitness http://ift.tt/1wpwaaH
Victoria's Secret Model Workout: 20-Minute Torch and Tone
This 20-minute body-sculpting workout helps get Victoria's Secret model Alessandra Ambrosio runway ready. Created by Alessandra's trainer Heather Dorak, founder of Pilates Platinum, the workout is loaded with moves to work multiple body parts at once, making it efficient for toning your whole body and great for torching calories. Press play, and get ready to work out like an Angel.
Source POPSUGAR Fitness http://ift.tt/1EZpi5u
Make These 3 Changes, Burn More Calories
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.
Source POPSUGAR Fitness http://ift.tt/1Jmbym9
Mix It Up! Torch and Tone Workout
Combine your cardio with some strength training to reap the benefits of both types of sweat sessions. This Better-Body Challenge workout mixes running with toning exercises, so you build muscle while burning serious calories in just 30 minutes. If you don't have access to a treadmill, just do some form of cardio that gets your heart rate up and keeps it up for five minutes. We use weights in this workout, so grab a set of dumbbells between five and 10 pounds. No dumbbells? No problem. This workout will still be effective without them.
Here's the plan. Familiarize yourself with the move explained below the workout, then print out the chart, and get ready to shred.
| Time | Exercise | Notes |
|---|---|---|
| 0:00-5:00 | Cardio | |
| Run | Set incline to 1%, and speed between 5.0 and 7.0 mph. | |
| 5:00-10:00 | Strength Circuit | Perform each exercise for 45 seconds, then repeat on the other side. |
| Woodchop | Holding weight high to left, cross the body bringing your arms outside your hip with right knee lifted. | |
| Split squat | Hold weights at your shoulders. | |
| Side plank crunch | Holding side plank, bring your top knee and elbow toward each other. | |
| 10:00-15:00 | Cardio | |
| Run | Set incline to 2%, and speed between 5.0 and 7.0 mph. | |
| 15:00-20:00 | Strength Circuit | Do each exercise for 45 seconds, and repeat. |
| Standing weighted twist | Hold weight at chest and twist ribs from side to side. | |
| Bridge | From seated position, push pelvis up to a tabletop position. | |
| Straight leg sit-up | Perform slow and controlled sit-ups with straight legs. | |
| 20:00-25:00 | Cardio | |
| Run | Set incline to 3%, and speed between 5.0 and 7.0 mph. | |
| 25:00-30:00 | Strength Circuit | Perform each exercise for 45 seconds, then repeat. |
| Clam | Do this side-lying glute exercise on the right for first round and the left for the second. | |
| T-cross sit-up | Roll-up to sitting, bringing opposite hand to lifted foot. | |
| Asymmetrical push-up | Hold elbow plank on one side while performing a push-up with the other. Do one side per round. |
You get about 30 seconds rest at the end of each bout of strength training.
High to Low Woodchop
- Holding a dumbbell overhead, twist to the left pivoting your right foot as needed.
- Exhale, slice the dumbbell across your body to the right as your raise your right knee to bring the weight to the outside of your right hip.
Split Squat
- Begin in a wide stance, with your left leg forward and the weights at your shoulders.
- Bend both knees coming into a lunge, making sure your front knees doesn't go past your front ankle.
Side Plank Crunch
- Start in a side plank, with the fingers of your top arm behind your head and the elbow to the ceiling.
- Bring the knee of your top leg and the elbow of your top arm together, crunching your side waist.
Standing Weighted Twist
- Stand with your knees slightly soft, holding a dumbbell at chest level.
- Twist your ribcage right and left, keeping your pelvis stable.
Advanced Bridge
- Sit on the mat with your fingers facing away from you, with about 12 inches between your butt and your heels.
- Press through your glutes as you lift your butt off the floor coming into a tabletop position.
Straight-Leg Sit-Up
- Begin on your back with your legs straight and arms raised toward the ceiling.
- Roll up to sitting, focusing on the abs rounding the back. Roll back down to the mat slowly, one vertebra at a time.
Clam
- Lie on your side with you hips and knees at 45-degree angles. Reach through your top hip so your pelvis is level and your waist just off the floor.
- Keeping your pelvis still and your heels together, lift and lower your top knee.
T-Cross Sit-Up
- Begin lying on the floor with your arms out wide to the sides, making a T with your body.
- Sit up lifting your right leg and twist to bring your left hand to your right toes. Slowly roll back down and repeat on the other side.
Asymmetrical Push-Up
- Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest. From this position bend your right elbow, lowering your body to the mat.
- Straighten your right elbow and continue performing push-ups in this position.
Source POPSUGAR Fitness http://ift.tt/1DLhshS
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.
Source POPSUGAR Fitness http://ift.tt/1DveyeU
If You Want a Stronger Core, Here's Where to Start
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.
Source POPSUGAR Fitness http://ift.tt/1JOPDYc
6 Things That Happened When I Gave Up Dairy
In my 20s, I was a french-fry, soy-ice-cream, pasta-and-bread-loving vegan. I ended up gaining 40 pounds and - surprise, surprise - always felt tired, foggy-headed, and on the brink of another cold. After six years, I started eating eggs and dairy, and I felt a little better, but that's probably because I was finally eating healthier, in an attempt to lose all the weight I'd gained.
Fast-forward 12 years to the Summer of 2014. I was sitting on my couch, flipping through Netflix, and stumbled upon the documentary Vegucated. It takes the stance that being vegan is better for the planet and kinder to animals, and after seeing some heartbreaking video footage, I felt compelled to eat more compassionately and ditch dairy on the spot. I had no idea how dramatically my life was about to improve. Here's what I noticed within two months of going dairy-free.
Wait, Are These My Skinny Jeans?
Getting dressed one chilly September morning, I grabbed a pair of my favorite skinny jeans and they slipped right on! Since I tend to gain a little weight in the Summer, I was expecting to have to wrestle with them for a bit, but they didn't feel tight whatsoever. I even slipped them off to check the label to make sure they were the right pair. Yeah, you bet I was smiling and feeling pretty awesome. Since having two kids, I'd been carrying around a few extra pounds that were holding on for dear life (really, my youngest is now 2!), and ditching dairy made it happen in two months without any other change.
Bye-Bye Bloat
Know what the number one reason was for my Costco membership? Lactaid pills. Yep, I popped one every time I ate because even the tiniest drop of butter in a cracker could set me off. I wasn't always lactose intolerant, but it hit me hard when I went away to college, which was one of the reasons I went vegan back then. I couldn't leave my house without some trusty pills in my pocket, and I popped at least five a day. My body was telling me not to eat dairy and here I was devouring it every chance I got. And boy, did I pay the price. My belly was constantly bloated and I had more than my fair share of emergency bathroom runs. It seems obvious to anyone that you should stop eating the one thing that makes you feel horrible, but I guess I didn't realize just how bad I was feeling until I started feeling amazing.
What's That Amazing Smell?
Sinus surgery. That was the recommendation after years of chronic and painful sinus infections, extensive allergy testing, two CT scans, daily nasal sprays and antihistamines, twice-daily dates with my Neti Pot, months of heavy-duty antibiotics, and heartbreakingly having to find a new home for my two cats. The ear, nose, and throat specialist said it was one of the worst cases he'd seen, and said surgery to remove the congestion and widen my sinuses should be the next step. Talk about scared. There had to be another solution.
I'd heard that dairy can contribute to congestion but considered not being able to breathe or smell a fair trade for cheese. It's been two months of being dairy free, and now that Fall is in full swing, I should be miserable with allergy stuffiness and sinus pressure. But I'm not. My doctor can't believe I haven't needed to refill my meds. I even went apple picking and could actually smell the cider donuts cooking (not that I could eat one!). I teared up. I had a moment right there in the apple orchard. And to think, I almost went through with surgery, when all I needed to do was say no to cheese.
Did You Change Moisturizers?
Seriously, someone asked me this, and I was thrilled. My skin has never been clearer. I didn't have a bad acne problem, but a pimple always seemed to be cropping up, which was pretty embarrassing for someone in their late 30s. My skin is smoother, softer, and has more of a natural glow. It makes sense, since cow's milk contains growth hormone, fats, and sugars (yes, organic milk, too), which can aggravate the skin. There's definitely some strong data showing the correlation between dairy and acne, and although it can take up to six months for skin to heal, I noticed a difference within a month.
Smoothies, Salads, and Sweet Potatoes
Like most people, I tried to eat healthy, but when you're in a rush or tired from a long day, you grab the quickest thing. As a vegetarian, cheese was like its own food group to me, and admittedly, cheesy pesto paninis, creamy pasta, and pizza were always on the menu. I had to completely rethink my meals and found that with a little bit of prep, I was eating so much healthier. I made green smoothies for breakfast, salads for lunch, and got really creative with using tempeh, tofu, lentils, beans, whole grains, and all sorts of veggies. Ditching dairy meant that I made room for foods that were much more nutrient-packed, and I no longer felt heavy after meals.
Another Three Miles? Sure!
Eating healthier also meant I had more energy. Whether it was going for a run, bike ride, hike, or teaching a yoga class, I felt so peppy and fired up. I had more days in the past two months where I felt like I could keep going and going than I ever had when I was eating dairy. Maybe this is the reason so many athletes go vegan.
Final Thoughts
I know what you're thinking. "I could never live without __________." So don't. If you want to avoid dairy but you could never give up pizza, then give up dairy except for pizza. I will say that for most of your favorite foods there are some pretty outstanding alternatives. My kitchen is constantly stocked with soy milk, soy yogurt, Earth Balance buttery spread, and my fave - almond milk ice cream. Personally, I wasn't a fan of vegan cheeses so I just leave it off my pizza or sandwiches, or make my own using raw cashews. Please don't mourn for the cookies and pancakes you can't eat. There are so many dairy-free recipes that taste as awesome as ones containing milk and butter. Once you get used to cooking and eating in this new way, it'll feel just as easy as your diet feels now. If you can't go cold turkey, do what you can and gradually take milk out of your diet. If your experience is anything like mine, the benefits will speak for themselves, and you'll be inspired to eliminate dairy completely.
For more tips on going dairy-free, check out:
Tasty Breakfasts Minus the Dairy
Picking the Best Dairy-Free Milk For You
Decadent Desserts That Are Dairy-Free
Source POPSUGAR Fitness http://ift.tt/1sgJpaf
samedi 9 mai 2015
Hilarious Weight-Loss Quotes to Instantly Feel Better About Your Diet
Anyone who's ever tried to lose weight feels for you. It doesn't matter if it's five pounds or 50. While we can agree that eating healthy and exercising feels great most of the time, somehow it makes us want everything we know we shouldn't eat even more, which makes us feel sad and angry at the same time. Ugh! Why can't pizza and ice cream be low-calorie?! Grab a carrot, pretend it's a mozzarella stick, and read these quotes - they might make you feel better.
Source: Instagram user lanajbrown
Source POPSUGAR Fitness http://ift.tt/1B5OCEJ
Trying to Lose Weight? These 50 Healthy Lunches Will Help
Cooking and packing up a quality healthy lunch is a good idea for so many reasons. Whether or not you're trying to lose weight, bringing your own lunch to work keeps you in charge of the ingredients that fuel your body and helps you perform at your best both at work and in the gym. Regardless of your dietary limitations and preferences, (at least!) one of these 50 healthy recipes will fit the bill and make its way into your lunchtime rotation.
Source POPSUGAR Fitness http://ift.tt/1vaztwa
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!
Source POPSUGAR Fitness http://ift.tt/1CtfiCr
Carrie Underwood's Leg Circuit Will Work Every Inch of Your Lower Body
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.
Source POPSUGAR Fitness http://ift.tt/1GZIAv1
40-Minute Butt-Shaping Workout
If you want to burn 100 calories in 10 minutes, and tone your tush and legs at the same time, go for a run. For even greater lower-body-sculpting power, you'll need to add hills to your workout.
I know. I know. Hills suck! And if running up hills is way too challenging, walking briskly will do the same magic. This interval workout combines walking hills and short sprints with just a bit of incline to reduce the chance of developing shin splints. Aside from a toned tush and thighs, intervals are also proven to target belly fat, so it's doubly effective. In about 40 minutes, you'll burn over 400 calories!
Set the treadmill incline to one, and get started! For each three-minute brisk walking interval, you'll need to raise the incline to 15 percent (or as high as it'll go), and for each 60-second sprinting interval, you'll need to lower it to one. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.
Total calories burned: 416
*Calories burned calculations are based on a 130-pound woman
Click here for an image-free, printable version of this workout to take with you to the gym.
Source POPSUGAR Fitness http://ift.tt/1AOFFg3
Swap Avocado For Butter in Your Baked Goods to Save Calories
Full of omega-3s and vitamin E, avocados taste perfect when thinly sliced on a salad, thrown in a fruity smoothie, or paired with salty sunflower seeds. Yet another way you can incorporate the ever-versatile avocado into your culinary life: as a substitute for butter.
When baking, substitute half the amount of butter in your recipe for mashed avocado. If you substitute the whole amount, you'll end up with flatter results. To help you figure out how much you'll need, it helps to know that one avocado yields about three-quarters of a cup. Substituting butter with avocado not only lowers the calorie content - half a cup of butter is 813 calories, and the same amount of mashed avocado is 184 - but it also yields a softer, moister baked good. While this fruit is high in fat, avocados contain heart-healthy monounsaturated fat, which can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol and help decrease belly fat.
Per quarter-cup serving, avocados have over 300 fewer calories than butter but also offer less saturated fat and cholesterol. This green fruit also offers more protein and added fiber, and it's rich in B vitamins, as well as folate, potassium, vitamin E, and vitamin K. You can't say that about butter.
Here are some recipes you can try with this butter substitute:
- Pumpkin muffins: you won't believe how soft and moist these muffins are; no one will know there's not a pat of butter.
- Banana oatmeal crumb muffins: this can be made into one loaf of banana bread instead of 12 muffins.
- Vegan chocolate cupcakes with "buttercream" frosting: For this recipe, the butter that's traditionally used to make frosting is replaced with ripe avocados, yielding the smoothest, most delicious frosting.
Source POPSUGAR Fitness http://ift.tt/1AkQrQn
4 Detox Ingredients You Should Be Adding to Your 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.
Source POPSUGAR Fitness http://ift.tt/ZCHgew
Postwork Yoga Sequence Designed For Desk Dwellers
You finally stand up after sitting all day at your desk, and your hips, lower back, and shoulders are screamingly tense and sore. Shake off the tightness and stress of the day by stepping onto a yoga mat, and do this relaxing yoga sequence to target all those oh-so-tight areas.
Source POPSUGAR Fitness http://ift.tt/1czmoeC
The Emotional Roller Coaster of Weight Loss
I'm not shy to admit that losing weight was a huge struggle for me. Aside from making a lot of mistakes along the way (what, I can't eat an entire jar of peanut butter?), losing 40 pounds takes a long time. And it takes all the willpower in the world to stay on your healthy path, so if you've ever had to lose weight or are trying to drop pounds now, you'll relate to this completely.
Source: Thinkstock
Source POPSUGAR Fitness http://ift.tt/1v6uG1N
Get Inspired by These Instagram Snaps From Fit and Healthy Celebs
Some days it's easy, but other times, keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Drew Barrymore hitting the gym in Vegas, to Zoe Saldana doing some agility work with a flat-rung ladder, these snaps will motivate you to work out and stay healthy in a fresh, new way this weekend.
Source POPSUGAR Fitness http://ift.tt/1D8ipOQ
A Printable Workout to Target Your Legs and Core in Just 20 Minutes
In our Better-Body Challenge, it's time to get specific and target a couple of body parts that rarely see the sun: the abs and glutes. This workout only takes about 20 minutes from warmup to cooldown, so it should be a breeze to fit into your day. In the first circuit we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all. Here's a printable version of the workout so you can do it just about anywhere.
Directions: After warming up with light cardio for three minutes, repeat each three-exercise circuit twice. Stretch for three minutes to cool down.
Source POPSUGAR Fitness http://ift.tt/1PwK9jk
Training For Your First Half Marathon? Follow This 16-Week Plan
If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross training, strength training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.
Click here to print an image-free version of the training program.
Source POPSUGAR Fitness http://ift.tt/1w0ko4Z
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.
Source POPSUGAR Fitness http://ift.tt/1OXG1Om
Stay Cool and Get 6-Pack Abs With Our Pool Workout
Beat the heat and tone your middle in the pool. Here are five exercises that tighten your abs while working your core - all to be done in the water. Watch this video to learn the moves, then dive right into the workout!
Source POPSUGAR Fitness http://ift.tt/1zSlSmr
The Best Zoodle Inspiration For Your Low-Carb Pasta Fix
Zoodles are the new noodles. Made from zucchini, zoodles are the low-carb, Paleo-friendly dream of pasta-lovers everywhere. The best part about the spiralized vegetable is you can create the strands with or without a spiralizer (all you need is a julienne peeler). If you're into this idea but you're not sure where to start, we've rounded up the best zoodle inspiration from Instagram. Read on for 15 creative ways to enjoy the pasta substitute!
Source POPSUGAR Fitness http://ift.tt/1GUEDlY
Brighten Up and Get Outside With Our May Must Haves
Warmer temperatures have finally arrived all over the country, making it the best time to transition your workout routine to the outdoors so you can start enjoying the sunshine! We're kicking off our Better-Body Challenge to get you strong, toned, and lean in just 31 days, while gearing up with new, fresh goods to make this month our healthiest yet. Check out all the new fitness and healthy-living products we're excited about this May.
Source POPSUGAR Fitness http://ift.tt/1QURL2M
vendredi 8 mai 2015
Fight Back Bulge With These 9 Yoga Poses
While there's no miracle move to diminish back bulge - it's a matter of doing calorie-burning cardio to decrease your overall percentage of body fat - it's still important to strengthen and tone the muscles in that area of the body. As you begin to lose weight from all the running and Zumba classes you're doing, you'll reveal slim, chiseled muscles waiting underneath. Here are nine yoga poses that will target all the areas of your back.
Source POPSUGAR Fitness http://ift.tt/1yGVGEU
9 Things No One Ever Warned You About Losing Weight
Wishing you could lose weight? It may not be all hearts and roses. Shedding pounds may also bring a few of these not-so-appreciated surprises, like sagging, stretch-marked skin. Keep reading to see what else you can expect when the weight melts away.
Source POPSUGAR Fitness http://ift.tt/1tLJbWf
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.
Source POPSUGAR Fitness http://ift.tt/1dK6jD3
The Number 1 Bad Habit You Need to Stop If You Want to Lose Weight
Kimberly Snyder might just be the queen of detox. Not only does she have practically all of Hollywood sipping on her Glowing Green Smoothie, but she also just released a new book, The Beauty Detox Power ($19), to address the more emotional aspects of what it means to detox. In fact, she believes in how your emotional state helps or hinders weight loss so much that she wants you to stop a habit that's common among many women. If you do, you'll see weight-loss results even faster, Kimberly promises.
Your new mission? Stop with the negative talk if you want to lose weight. It may sound like it won't be effective, but Kimberly's reason for wanting you to stop body shaming yourself in order to see the pounds drop actually has scientific heft. "Most people don't even realize what they're saying to themselves, and most people only think that the only factors that affect their weight are what they're eating and how they're working out," Kimberly said. In fact, studies have shown that your thoughts matter when it comes to your waistline. Kimberly points to a Harvard study that followed 84 cleaning women; half were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren't given any information about their activity level and calorie burn. After a month, researchers found that the group of women who were told that what they were doing was good for them lost body fat, waist-to-hip ratio, and BMI - even though they hadn't changed anything about their actual physical habits or altered their diets at all. The other group, on the other hand, didn't lose any weight. "Your thoughts are nutrition in the way that food is," Kimberly explained about the study results. "Your mind really has a big part in shaping your body. If you keep saying to yourself, 'It's so hard for me to lose weight, I'm just going to gain it back,'" then you aren't setting yourself up for success.
Kimberly's advice to stop with the "I'm fat" talk can be easier said than done, especially in a world of constant online judgment and photoshopped images of the "ideal" woman. Even Kimberly herself admits that she used to participate in casual body bashing when with friends. But knowing that thoughts can affect actual change should help you nix the habit, she says. "It's just a shift in listening to what you're saying," she advised. "Stop saying negative things about your body, whether it's out loud or in your head. It's the first important thing" if you want to lose weight.
RELATED: Everyone Should Watch Blogilates's Powerful Video About Body Positivity
Source POPSUGAR Fitness http://ift.tt/1HzIitn
5 Things Superhealthy People Do Every Single Morning
Being your healthiest self starts the moment you wake up. Registered Holistic Nutritionist Yuri Elkaim shared these science-backed tips with YourTango on how to have the best morning ever.
The way you start your morning can affect your health. After all, it's the morning that sets you up for the rest of the day and starting off on the wrong foot may cause you to make poor health choices later on. So . . . what does a successful morning look like? There seems to be a common thread among healthy people as to how they start their day. Let's look at the five things healthy people do every morning - and how to incorporate them into your morning routine:
1. Expose yourself to bright light. Wake up and get outside. Research shows that people who are exposed to bright light early in the morning had lower BMIs regardless of diet or exercise. Another great benefit to bright morning light exposure is it encourages earlier nocturnal melatonin release, so you'll be able to go to bed more easily at night. How much light do you need?
"Dr. Phyllis C. Zee, senior study author and director of the Circadian Rhythms and Sleep Research Program at Northwestern's Feinberg School of Medicine says many people work in poorly lit settings that have about 200 to 300 lux (a measure of luminosity), but they need about 500 lux to lower their BMI. Cloudy skies are just as good for getting sun exposure - they can offer more than 1,000 lux of brightness. Outdoor light is best; it's tough to replicate the same results with indoor lighting." (via Northwestern.edu)
2. Drink 16 ounces of cold water, right after you wake up. It sounds pretty simple, but a glass of water in the morning has myriad incredible health benefits:
It boosts metabolism. One study by German researchers showed drinking cold water right after you wake up increased metabolic activity by 24 percent for a full 90 minutes. That's an effortless way to lose more weight.
It kickstarts your brain. Your brain is 75 percent water. When it's hydrated, it can work right. Water gives the brain the electrical energy for all brain function, including thought and memory process.
It flushes toxins. Imagine not drinking anything for a full 8 hours. That's essentially what your body has been doing as it sleeps. Drinking water in the morning helps flush your body of toxins that build up at night. It can also energize your muscles.
3. Express gratitude aloud. Gratitude has specific health benefits worth enjoying every morning. Gratitude researcher, Robert A. Emmons, Ph.D. has scientifically proven the link between gratitude and happiness: "In an experimental comparison, those who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events."
4. Meditate for at least 5 minutes. Meditation experts have long recommended that you begin your day with meditation. It's referred to as the time when you're closest to your "source." I like to think it's the only time of the day that you'll have a clean slate. Though 30 minutes of meditation is ideal, just 5-10 minutes can help lower stress and anxiety. Starting your day in a stress-free state allows for more focused concentration, clearer decision making, and productivity.
5. Move your body. Ever start the day feeling sluggish? The fastest way to boost your a.m. energy is to start moving. You'll rev your metabolism and release serotonin, the "feel good" hormone into your body. This will also help relieve stress and increase your overall emotional state.
One study from Kansas State University and published in Medicine and Science in Sports and Exercise found big benefits for people who workout just after fasting (aka: a whole night without food). They found no difference in caloric output between workouts following a fasted or fed state. But individuals who fasted prior to exercising burned a greater amount of fat than those who ate their last meal up to an hour and a half before exercising.
Yuri Elkaim is a registered holistic nutritionist and author of the NYTimes bestselling book The All-Day Energy Diet. In his upcoming book, The All-Day Fat-Burning Diet (Rodale, 2015) he walks readers through a five-day food cycling program guaranteed to double your weight loss. Look for it in bookstores December 2015.
More From YourTango:
7 Foods That Turn Your Body Into a Cancer-Fighting Machine
10 Signs That Your Food Issues Are Way Out of Control
7 Aches and Pains Magically Cured by Orgasms (Yes, Really)
Source POPSUGAR Fitness http://ift.tt/1zL9Af2
The Stressful Stages of a Morning Workout
I love working out in the morning (when I can actually get up). It starts my day out on strong, energized notes, and it cuts most excuses out of the equation. However, waking up, heading to a group fitness class, then heading straight to the office can prove to be a little bit of a juggling act.
Source POPSUGAR Fitness http://ift.tt/1KS2o1O
Find Out What Lindsey Vonn's Perfect Prerace Meal Is and So Much More!
Olympian Lindsey Vonn is a busy lady. Thanks to her domination in the sport of skiing, it's no surprise that she's quickly become one of the most notable female athletes today. Our friends at The New Potato caught up with Lindsey to talk about everything under the sun, from her go-to healthy snacks to what she would say to female athletes who are just starting out.
From start to finish, what would be your ideal food day?
Without thinking about my diet, my ideal food day would consist of french toast with real maple syrup for breakfast, a BLT for lunch, and a nice steak for dinner. And cookie dough ice cream!
How do you practice beauty from the inside out?
I practice beauty through being healthy. I eat a balanced, low-sodium diet with a lot of protein and I stay active. Working out is a part of my job so it's easy to stay motivated.
What are the best and worst foods/drinks to have seventy-two hours before a race?
I make sure to eat a lot of carbs and proteins before a race to keep me energized. I might have a salad, some pasta, and fish. The worst thing to eat would be something heavy like a hamburger and fries - that would really weigh me down!
The most motivating advice you've ever received . . .
The most motivating advice I've ever received was from my personal trainer Lindsay during my recovery after my second knee surgery. She told me to keep pushing myself further. You need someone who doesn't let you make excuses for yourself and believes in you.
Advice you'd give female athletes just starting out . . .
I would tell future female athletes that I didn't get to where I am overnight. You have to love what you're doing, want to put everything you have into it, and you have to earn it day after day. Always think positive and set goals for yourself. You are in control of your strength - mentally and physically.
What are the best workouts to get in shape fast?
I would say running but I really hate to run! For me, I love biking or swimming. Anything that gets your heart rate up and keeps it up will get you in shape quickly.
What are your go-to healthy snacks for energy?
Almonds, granola bars, or Chobani yogurt are great for energy and keeping you full.
Head on over to The New Potato to read Lindsey's full interview!
Source POPSUGAR Fitness http://ift.tt/1cguQOV
Why Your Time of the Month Causes Digestive Distress
It's beyond rough when you suffer from digestive issues during your period. To help answer a reader's question on this matter, we turned to a board-certified physician who practices in southern California for her expert advice.
Dear Doctor,
I am wondering why my digestion goes haywire during my menstrual period. I always keep my diet clean and exercise daily, but I can't seem to combat the gas, diarrhea, constipation, and constant gurgly noises coming from my gut! What could this be and how can I stop it?
Oh, what fun menstruation is! It's our monthly reminder that we are capable of reproducing, which is a beautiful thing! But, unfortunately, it brings with it some not-so-fun symptoms, including the ones you've listed: gas/bloating, diarrhea, and constipation. The most straightforward answer for your question is that these symptoms you have are due to hormones and chemicals!
The intricate balance of hormones and chemicals is what allows ovulation and menstruation to take place. Estrogen is the hormone that is important in preparing the egg for ovulation. According to MedicineNet.com, it is the progesterone, and to a lesser extent estrogen, that is the culprit for a few of the symptoms you have. Progesterone is the hormone that increases immediately after ovulation and decreases slowly until its levels drop enough to trigger menstruation. The main symptoms that progesterone (and estrogen) cause are bloating, gas, and constipation. This is secondary to the slowing or quieting effect on the contractility of the smooth muscle of the digestive tract that progesterone causes.
Once menstruation is triggered, chemicals called prostaglandins are released. Everyday Health explains that prostaglandins are important in that they cause the uterus to contract to slough off the uterine lining during menstruation. Prostaglandins, especially if present in excess, can lead to uterine cramping and discomfort that some women experience during their menstrual period. In a published study on prostaglandins and the menstrual cycle, prostaglandin levels measured in women during their periods showed that women with diarrhea had higher levels of prostaglandins in their system. Thus, it is possible that higher or excess levels of prostaglandins could be the cause of the diarrhea and gurgly noises you experience during your period, as they cause increased contraction and motility of the smooth muscle of the digestive tract.
Typically, most women experience constipation prior to their menstrual period and this resolves within the first few days of menstruation. Also, according to Everyday Health, generally speaking, women who experience diarrhea during their menstrual cycle typically get it once menstruation has started and it usually occurs in the first three days of your menstrual period. However, all women are different in terms of the levels of hormones they have, and thus, different women can experience different symptoms at different times during their menstrual cycle.
Another study found that women with irritable bowel syndrome (IBS) are more likely to experience digestive disturbances during their menstrual periods compared to women without chronic bowel problems. Not all women who experience gastrointestinal problems during menstruation have IBS, but it's something to talk to your physician about if your symptoms are extreme. Anytime your symptoms are extreme, or you are experiencing significant pain or bloody stools, you should consult with your physician for further workup and treatment.
There are many things that can be done in the premenstrual and menstrual period to try and alleviate your symptoms. You can alter your diet to include lots of high-fiber foods, whole grains, and vegetables, and limit intake of extra salt, dairy, sugar, alcohol, spicy foods, and caffeine. You can manage or decrease stress by using relaxation techniques such as yoga or meditation or by talking with someone. Regular exercise is also recommended during your premenstrual and menstrual period, which can help reduce stress and help your digestive system function more smoothly. Keeping a diary of your GI symptoms prior to and during your period may help you identify patterns with symptoms and food/exercise/behaviors and then a plan can be developed to optimize or avoid certain things during these times to minimize symptoms. Some people's menstrual symptoms may improve by taking medications such as Advil or Aleve (non-steroidal anti-inflammatory drugs or NSAIDs) that decrease prostaglandin levels. These medications are relatively well tolerated with short-term use, although they can upset the stomach and are best taken with a small amount of food. Contraindications to use of NSAIDs include: pregnancy, history of stomach or intestinal ulcers, asthma, bleeding abnormalities, and history of allergy to this type of drug. For more information on whether this type of medication is safe for you to take, you should consult with your primary care physician.
DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
Source POPSUGAR Fitness http://ift.tt/1Jwh0mK
8 Things Food-Safety Experts Never Eat
- Why food-safety specialists never eat these foods - Women's Health
- The 7 habits of healthy, stress-free people - Real Simple
- All women will love the results of this worldwide study on marathons - Self
- Eat this, not that at popular chain restaurants - Cooking Light
- Energy-boosting recipes that'll have you glowing - Shape
- How a stroke survivor who returned to running - HuffPost Healthy Living
- Toning yoga poses you can do at your desk - Health
- Lightened-up french onion dip to make at home - POPSUGAR Food
Source POPSUGAR Fitness http://ift.tt/1Kuwb0A
Our Favorite Healthy Gifts For Mom
Mom spends all year taking care of her family, so Mother's Day is the perfect time to give her something that keeps her health and happiness a top priority. These fun, delicious, useful gifts are sure to inspire a healthy habit or feed a fit obsession!
Source POPSUGAR Fitness http://ift.tt/1DXjXI9
Beyond the Treadmill: Triple-Threat Cardio
Keep things interesting at the gym with this Better-Body Challenge cardio workout plan that keeps you moving for a solid 45 minutes using three different machines. It's a boredom-busting, fat-burning, triple-threat cardio workout using the rowing machine, elliptical, and treadmill. Don't know much about the rowing machine? Don't sweat it! Watch this video demonstration full of tips on using this machine.
| Time | Machine | Notes |
|---|---|---|
| 0:00-10:00 | Rowing Machine | Set between 3 and 5; increase your strokes per minute for the last 15 seconds of every minute. |
| 10:00-20:00 | Elliptical | Set resistance between 6 and 8. Go forward for first minute, then go backward for the second; continue alternating directions every minute. |
| 20:00-30:00 | Treadmill | Set incline to 1 percent, and keep speed at a pace you can hold steady for 10 minutes. |
| 30:00-35:00 | Rowing Machine | Set damper between 4 and 5, increase strokes per minute for last 20 seconds of each minute. |
| 35:00-40:00 | Elliptical | Set resistance between 6 and 8. Every other minute, let go of the handles to work out your core more. |
| 40:00-45:00 | Treadmill | Set incline to 5.0 and speed to 3.5 mph. |
If you don't like to run, skip the treadmill and hop on a bike instead. Don't have access to a gym with all these machines? No worries. You can run outside, swim, rock it old-school with step aerobics - just get active and keep your heart rate up for 45 minutes. Click here for a printable, image-free version of the workout.
Source POPSUGAR Fitness http://ift.tt/1IUNGIp
The Secret to Ellie Goulding's Fitness Success
Ellie Goulding has always struck me as someone who genuinely loves to work out, but it wasn't until seeing her at this year's N+TC Tour LA (which I attended as a guest of Nike) that I understood how much her life is focused on health. It was during an interview before the night's festivities that Ellie touched on the importance of fitness in her day-to-day routine. It's empowered her to be better in all aspects of her life and continues to challenge her in ways she previously thought unimaginable. It's also what gives her the energy to keep going through major tours and back-to-back shows.
As someone who struggles to make it to the gym four times a week, I was impressed at how Ellie is able to find time to work out despite her crazy schedule. Lucky for me, Ellie's tips are simple to follow - no fancy trainer or high-priced gym required.
Source POPSUGAR Fitness http://ift.tt/1zPz6Ab
How Your Favorite Berries Can Help You Lose Weight
When pints of beautiful berries show up at my farmers market, I know my favorite season is not too far off. From that Sunday forward, there's at least two varieties in my fridge at all times for whenever a sweet craving strikes. Beyond their flavor, berries have a lot to offer when it comes to weight loss. Here's how your favorite berry works to support your goals.
They boost your metabolism: Blueberries and raspberries both contain the flavonoid anthocyanin, which helps your body produce adiponectin, a hormone that's been linked to lower glucose levels, curbed cravings, and boosted metabolism.
They fight belly fat: Your favorite blueberry smoothie or batch of muffins is more than a treat for your taste buds. Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn, diminishes belly fat.
They're high in fiber: Whether they're fresh or frozen, berries are a great source of fiber, an essential nutrient that improves digestion and helps beat bloat. For the highest fiber content out there, opt for strawberries or raspberries; one cup of strawberries offers three grams, while one cup of raspberries offers a whopping eight grams.
They're low in calories: The next time you're in need of a quick sweet snack, skip out on cookies or candy, opt for berries, and start seeing results. For so much sweet and tart flavor, berries are surprisingly low in calories. One cup of blueberries weighs in at 84 calories per cup, while blackberries are 62 calories and raspberries are 64 calories per cup.
Eat your fill with these healthy berry recipes we'll be enjoying all Summer long!
Source POPSUGAR Fitness http://ift.tt/1RhUB1S
jeudi 7 mai 2015
12 Types of Runners - Which One Are You?
It's one of the most popular forms of exercise for a reason, but we all rock the sport in different ways. Tell us: which type of runner are you?
The Running-Is-My-Therapy Runner
Source: New Line Cinema
Goes in pissed, comes out blissed.
The Sweating-Buckets Runner
Source: Paramount Pictures
It feels like I got caught in a thunderstorm! But wait - I'm inside!
The Loving-Life Runner
Source: Disney
Hooray for running! Running is the best! I feel like I could run another 12 miles and still be smiling. Yay!
The Singer
Source: Screen Gems
Might as well turn your music down since I'll sing you my entire playlist.
The Hating-Life Runner
Source: Cartoon Network
Ugh, every step hurts. It hurts to breathe. Can I be done already?
The Loner
Source: NBC
If I run, I run alone.
The Parkour Runner
Source: New Line Cinema
Watch me leap over this bench, spin around this stroller, and jet between this crowd. Just. For. Fun.
The On-a-Mission Runner
Source: National Geographic
Like a cheetah chasing prey, I run like it's my job.
The Runs-Like-Nobody's-Watching Runner
Source: DreamWorks
I'm doing my thing, not a care in the world, not worrying what anyone thinks.
The All-About-My-Gear Runner
Source: Fox Searchlight Pictures
All decked out in the latest running gear, I definitely look the part, even when I'm not running.
The Morning Person
Source: Fox
I'm psyched to get in five miles before most people are even awake.
The Something's-Chasing-Me Runner
Source: Giphy
I'm running fast just to get this over with (or maybe I've got a postrun glass of wine waiting for me!).
Source POPSUGAR Fitness http://ift.tt/1ys5Mfh
Feeling Uninspired to Make Time For a Workout? This Video Is Exactly What You Need
Your alarm goes off, and you're forced to make a choice: are you going to press snooze again, or are you going to stick to your initial plan of making it to the gym? It's a tough choice, and all too many times, you've probably chosen the former. But every time you choose the latter, you end up feeling so much better, right? As busy as our lives can get, it's important to fit in fitness - to make time for a healthier, stronger life. That's the mentality behind Dick's Sporting Goods' new campaign, "Who Will You Be?"
It's the retailer's first campaign aimed solely at fitness-minded women, and it urges you to ask yourself, "When no one is watching, and the smallest decisions mean the most . . . who will you be?"
Watch the inspiring video above, and keep that question in mind the next time you're thinking about giving up.
Source POPSUGAR Fitness http://ift.tt/1zHagSM
Articles
