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 18 mai 2015
How Edward Became a Runner and Lost 200+ Pounds in the Process
In 2012, when Edward Maar weighed over 410 pounds, he decided to start changing his lifestyle for the better. He started walking, then running, and before he knew it, he was addicted to his new hobby. In fact, running helped Edward lose over 200 pounds in 13 months - and he just completed his goal of running a half marathon at this month's Airbnb Brooklyn Half Marathon. Read on about how he's maintained his new 190-pound figure for over two years, then check out our other Before & After weight-loss stories here!
Edward: Before
POPSUGAR Fitness: What made you decide to start?
Edward Maar: I had been helping my mother and spending time with my father who suffers from Alzheimer's. He had been a tough Marine and lived the hard life eating red meat with an indomitable swagger; that was until the dementia began to strip away at him. During this time I was big, very big. I didn't even know what I weighed. Spending time with a loved one who suffers from dementia you become informed about the disease and causes. A little-known fact is that the disease begins 20 years prior to the first symptom appearing, and genetic predisposition aside, one of the best ways to mitigate this disease and many other issues people encounter later in life is to live a healthier life style when you are younger and live that out into the golden years.
When I decided to ask for help, I did not intend to lose all the weight I would end up losing. I started by just asking for help. I engaged a new primary care physician who worked in a collaborative practice. I weighed in at 410 pounds when I began, and my doctors offered me two paths from which they would care for me either way. One path was staying overweight and managing that with medication for hypertension, cholesterol, and the looming prospect of diabetes, heart disease, and stroke. The other path was to just try and lose some weight by working with my primary care, internal medicine doctor and the endocrinologist mostly; however, throughout the early days of the journey, I would work with various other doctors too. I started down the path to limit medication and try to take some of the weight off. They were candid about the situation and were encouraging. They were going to work with me but it would be up to me to make the most of the tools that they shared with me.
Edward: Before
They helped me learn about me, my body, and its vitamin and nutrient deficiencies. They also taught me about food and how I was interacting with it and misunderstanding it. I learned about how to treat food as fuel and not comfort. The simplest form of the model I worked with was low-sugar, low-salt, low-carb, low-fat and how to identify that in foods. I learned the glycemic index chart, and that lean proteins, nuts, seeds, olives, and avocados are positive fats. I was being open and receptive to this process, which is how I learned to commit to it. I embraced a positive mentality, believing that a negative mentality can create a vicious cycle. While becoming positive, I did not focus on things as, "I can't." I looked at it as how "I can" do things, be it rework recipes or spending time exploring new foods and spices. This started to make the process fun, and the weight literally began to melt away.
PS: What's your favorite way to work out?
EM: My doctors encouraged me to begin working out, and at 400 pounds it's not easy. I simply started by walking, just to move my heart. I walked a little at first, then farther and farther, until I could speed walk farther and farther. Then I added interval jogging. Five months into my weight loss, I was down 90 pounds, and I entered my first 5K. I couldn't run the whole way, but I was proud to cross that finish line the best I could. I continued this path with the speed walking/mixed jogging, but I felt something was holding me back. I remember the first time it happened. I was on the East River and the momentum was there and suddenly I was running harder and faster than ever. It felt like I was about launch into flight. I became hooked; I was a runner . . . I was free. I look to running as more than exercise; it provides me time to think, time to wonder, and generally makes me feel much more positive.
Edward: After
PS: What's your weekly exercise schedule?
EM: I try to work out five to six days week. I get up early in the morning, and I run four to seven miles four to five days a week, with typically one longer run each week on top of that for 8-12 miles, and a day of rest. I combine this cardio with core training, crunches, planks, push-ups, dips, leg lifts, etc. Also some light weight training to build strength; not looking to gain mass but keep lean.
PS: How do you keep workouts exciting?
EM: By having goals, it encourages the reasons why I run and train. The Airbnb Brooklyn Half was a really exciting event - a full half marathon taking me through the heart of Brooklyn to the original beach vacation getaway of Coney Island. That's really exciting, the sights and sounds out on the streets with my fellow runners. I stay positive and focused, and I keep on running and training for this event, and on to the next one. I now #RunforLife.
Edward: After
PS: How much weight have you lost?
EM: In 13 months, I had lost 210+ pounds; since that time I have spent almost two years in my new, or renewed life, as it were.
PS: What was the first big difference, other than the number on the scale that really made you feel proud and excited?
EM: Just to go shopping. It was like a play land. At 400+ pounds, I was XXXL – XXXXL, and there are not many clothing options available. When you down size to XL, to L, to M, there is a whole world of clothes to try on that not only fit but look really great and fun. It was really nice to be able to go in to any store and feel like, "I think I will try that on for size."
PS: How do you track your weight loss?
EM: Every two weeks I would return to the doctor and I would weigh in and review my food diary. I learned in the process to not be afraid of the scale but to use it as a tool, to keep me in a proper frame of reference. Weight is not a single number; it's going to fluctuate. It will live in a range. For me it was about finding the range I wanted to be in and how to stay there. I check in on the scale regularly and keep myself focused in the moment. I still follow up with my doctors on a regular basis about every two months to check in and see how things are going and to let them know how I am feeling.
Edward: After
PS: What's a typical day of meals and snacks?
EM: I have become a creature of habit with regard to food. I start the day with a whey protein shake mixed with ground psyllium husks, chia seeds, and sometimes a piece or fruit or berries. Lunch is often a salad. Greens (spinach, kale, mustard greens), a mix of veggies (carrots, onions, mushrooms, broccoli, jalapeños, etc.), a little fat in form of olives, avocado, or almond slivers, and a protein – grilled chicken, dry tuna, or egg whites. Snacks: whole fruit such as an apple or pear or Quest or Pure Protein bar (200 calories or less) Dinner: Often homemade; a large portion of fresh seasonal vegetables and lean protein (fish, skinless chicken, turkey, fat trimmed pork.) Dessert: fat-free cottage cheese with some berries or a small portion of fruit.
PS: What's the range of calories you eat per day?
EM: 2,000-2,200 calories a day.
PS: What are the healthy staples that are always in your fridge?
EM: I try to keep food in the fridge that needs to be prepared, such as vegetables or pieces of fruit, to limit my ability for grab-and-go snacking.
PS: How do you strategize for meals out?
EM: It often depends on why I am eating or if it's a special occasion. I tend to treat that as something special and indulge as such. However, if it's a work function or date night with the missus, I follow my basic rule of thumb: low sugar, low salt, low carb, and low fat. Using the tools that my doctors helped me with, I try to make the best choices I can. I am not afraid to ask to make substitutions or clarify how a meal is prepared. Chefs are going to cook with olive oil and salt, and there is no harm or shame in asking them to use it sparingly or lightly. I try to avoid the bread and butter and will often start with a salad.
PS: What advice do you have for anyone starting out on a weight-loss journey?
EM: That it is a journey to be taken one day at a time. Every day you try again and it is about stringing personal good days together as best you can. Be mindful of your immediate goals and what you are trying to do. Do not let the past depress you or the future create anxiety, because it is happening now. Live in the moment and work on it in the moment. I did not start out to lose all this weight, but by staying positive and keeping it in the moment, it happened one day at a time.
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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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Lost Your Workout Mojo? Then You Need FitFinder
Working out is hard. And motivating to get to the gym can be even harder. For the days when you have lost your workout mojo, keep on the fitness track with our new workout generator, FitFinder. Just tell us whether you're in the mood for cardio, strength training, or yoga, and how long you want to work out, and we'll find a workout for you. Want to focus on your abs? Your legs? We can drill down to find the perfect workout for you. So leave the thinking to us so you can get your sweat on in style.
Ready to find your fit? Get started now!
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Why Your Tummy Looks Bigger Even After Doing Tons of Ab Exercises
- Do crunches make your belly look bigger? Here's why - Women's Health
- Make these gorgeous flower-, fruit-, and herb-infused ice cubes - Cooking Light
- Scandal star Portia de Rossi opens up about her battle with bulimia - Health
- No-cook low-cal lunch ideas - Shape
- 5 rules for getting the most out of strawberry season - Real Simple
- Don't waste your time doing these 7 exercises - Fitness
- 12-minute core-sculpting bodyweight video - Greatist
- Exercise moves to do before breakfast - Self
- 10-minute fiber-filled raspberry chia jam - POPSUGAR Food
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Better-Body Challenge: Quick Cardio Shred With Arm Workout
In our Better-Body Challenge, it's time to blast belly fat with intervals on the treadmill, and follow up that cardio session with a 10-minute video arm workout that targets the triceps. If you're not a fan of running, here's an elliptical plan to use instead. Now get to it!
Treadmill Workout
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 | Warmup |
| 5:00-6:00 | 6.0 | 1.0 | |
| 6:00-7:00 | 6.5 | 1.0 | |
| 7:00-8:00 | 7.0 | 1.0 | |
| 8:00-9:00 | 6.0 | 1.0 | |
| 9:00-10:00 | 6.5 | 1.0 | |
| 10:00-11:00 | 7.0 | 1.0 | |
| 11:00-12:00 | 6.0 | 1.0 | |
| 12:00-13:00 | 6.5 | 1.0 | |
| 13:00-14:00 | 7.0 | 1.0 | |
| 14:00-15:00 | 5.5 | 1.0 | |
| 15:00-16:00 | 7.0 | 1.0 | |
| 16:00-17:00 | 5.5 | 1.0 | |
| 17:00-18:00 | 7.0 | 1.0 | |
| 18:00-20:00 | 5.0 | 1.0 | Cooldown |
Arm Workout
Grab a set of five-pound dumbbells, press play, and get ready to tone your triceps.
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Workout Guru Tracy Anderson Explains the Problem With Quick-Fix Diets
Health and wellness pioneer Tracy Anderson is the real deal. She has famous clients like Madonna, Gwyneth Paltrow, and Nicole Ritchie, and her fitness programs are changing the lives of men and women everywhere. Check out her interview with The New Potato to get the inside scoop on her go-to snacks and even her favorite new workout fads.
From start to finish, what would be your ideal food day?
I start my morning off with my wellness shake mixed with fresh-made nut milk or organic whole milk and blended with a pitted date. Lunch is normally something on the go from Mulberry & Vine in New York City or Cavaniola's cheese shop near my home in Sag Harbor - both have delicious and fresh selections. For dinner, I like to have a grilled piece of fish with a purple rice and a great salad and, of course, a glass of red wine and a real dessert.
Words to yourself upon waking up every morning . . .
I check in with everything I am grateful for, connect with my children, and think about how I can best serve all of the people that count on me.
In terms of health and diet, how do you practice beauty from the inside out?
By not wanting to look like or be anyone else. I like to listen to my gut and what I am attracted to. I also don't ignore education and balance. I am a huge fan of organic foods and of making sure that my lifestyle fits my needs from a health perspective and from an emotionally in-touch perspective.
What are your go-to snacks throughout the day?
Green & Black Chocolate Toffee bars are my favorite and really the only thing I snack on. I am not really a snack gal. I move too fast throughout the day.
Breakfast is most often X and lunch is most often Y . . .
Breakfast is my Wellness Shake, always. Lunch is freshly made gluten-free spinach quesadillas.
Three pieces of advice to those looking to change their health habits . . .
1. We are emotionally programmed from an early age to love certain foods and the emotional stress of depriving yourself of these foods can be damaging. So my advice would be to not completely deprive yourself of foods that you know you love. Know your body and understand which foods may cause you sensitivity or chronic inflammation. Take that information and feed your body right.
2. You have to move your body. I think you should move it smartly and strategically from a fitness perspective to set yourself up for fun and games, like a game of football in the yard or a good tennis match.
3. Eat and drink all organic. Period!
Words to eat by . . .
Eating is life giving. You should love it, and your body should know what to do with it!
New workout fads you're loving . . .
I am not a fan of the word "fad" in your workouts. Focus is key. I am a fan of tools like the new Xbox One's technology and fitness platform. I created the Transform series for that console, and the technology allows me to train you at home and actually know what you are and aren't achieving.
New workout fads you're finding it hard to get on board with . . .
Indoor cycling and the misuse of the work "method" without any real backbone.
Most common misconception in terms of weight loss . . .
That quick fixes work. You don't own that weight loss.
The difference between male and female body image . . .
I feel like it's starting to become similar. Men want to feel just as balanced, connected, and in proportion as women now. They want to perform well and without injury and look lean in a tailored suit. Women want to feel feminine and sexy, connected, and balanced.
What are your morning and nightly live-by beauty regimens?
I love organic and paraben-free products, and my go-to skin care lines are Le Mieux and Original Sprout. I have very sensitive skin, so I make sure that there is an integrity of ingredients on everything that I put on my skin and especially on my daughter's.
What are your favorite places to travel to? What won't you travel without?
I love the Maldives and any place that has sun and a beach. I do not travel lightly and pack everything that I can wear from a day on the beach to an event and every provision from Benadryl to cases of bottled water. I really can take on any adventure as long as I am prepared. Everyone always makes fun of me but then always wants or needs what I brought.
What's a good trick to eating out or ordering in while staying healthy?
I often ask to have no oil put on anything that I order, from meat to veggies. Eliminating the oil added on your order or takeout is an easy way to keep things healthier. It isn't just oil they put things in. It's filled with sodium and many times low-quality seasonings. I love places that take care in what they create. Then I feel safe to make zero requests!
What are your favorite cities for food? What restaurants do you go to in each?
Growing up in Indiana, I have an affinity for barbeque and a delicious burger. In New York, I love Terra, Locanda Verde, Bouley, Mulberry & Vine, and in Los Angeles, I love Tavern, Blue Plate, Toscana, and Salt Air. In the Hamptons where I live, my favorite spots are Tutto Il Giorno, Navy Beach, and Topping Rose. In Aspen, I love Spring Cafe. In Indiana, I just can't go without a 96th Street Steakburger. In Chicago, I am obsessed with Giordano's Pizza and the great soul food there. In Miami, Pubbelly Sushi.
What's the magic number in terms of how many days/hours a week one should work out? Is there one?
I recommend four to six times a week, but think that the magic number is really six times per week.
If you could host a dinner party, with any five people living or dead, who would be there? What would you cook?
Anaïs Nin, Albert Einstein, Betty Grable, Fred Astaire, and Tina Turner. Probably just wine and great cheese and chocolate!
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Paying Yourself For Workouts May Be Just the Motivation You Need
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.
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All the Highlights From This Year's Billboard Music Awards
The Billboard Music Awards took over Las Vegas on Sunday, and the music world's biggest stars came out for the occasion. The night was jam-packed with adorable PDA, jaw-dropping fashion, and of course, a flood of electric performances. Keep reading to see the night's biggest highlights, including Britney Spears's first time performing "Pretty Girls" live and an adorable acceptance speech from Sam Smith.
- Let's go back to where it all started: the red carpet. Take a gander at all the stars who were in attendance and all the gorgeous outfits they wore.
- Don't forget to zoom in on all the gorgeous hair and makeup from the evening.
- We couldn't help but notice a bit of an alternative edge among some of the night's guests! Check how these two stars showed off their tattoos with cutout dresses.
- By the way, did you catch that sneak preview of the Balmain and H&M collaboration? We can't wait until it hits stores.
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dimanche 17 mai 2015
The Pull-Up Guide - It's Not as Scary as You Think!
Despite what you might think, pull-ups are not impossible and can be adjusted for any fitness level. This infamous exercise offers a great upper-body workout that quickly tones the back, arms, and chest. Not only will it make you stronger, but conquering this move will also give an extra boost of confidence and help you feel like you can tackle anything - because let's face it, you can.
Beginner Pull-Ups
- Assisted Pull-Up Machine: The pull-up machine is a great way to try your first go at pull-ups. The machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. Start by setting the weight to 20 pounds less than your weight, complete three to five reps, and then adjust the weight accordingly. Here are step-by-step instructions on how to use the assisted pull-up machine at your gym.
- Band Pull-Up: With the help of a superband - a giant, two-inch-thick rubber band - you can tackle consecutive pull-ups. All you have to do is wrap the rubber band securely around the pull-up bar, put it under one knee (or one foot for even more assistance), grab onto the bar (stepping off a stool if needed to reach), and begin your pull-up. Superbands are the same length, but the wider the band, the more assistance. Eventually, you will no longer be a "groupie" to the band and will be able to use your body weight!
Intermediate Pull-Ups
- Jump Pull-Ups: Consider jump pull-ups (pull-ups with a jump start) the next level after the assisted pull-up machine. Standing under the bar, jump up to grab the bar, harnessing the momentum of the jump to pull your body and chin to the bar. If your chin doesn't come close to the bar, don't give up - this move often takes practice.
Advanced Pull-Ups
- Traditional Body Weight Pull-Ups: Using your body weight is the most traditional, but often the most challenging, way to complete a pull-up. With palms facing away from you, grip a pull-up bar with arms extended. Keeping your core tight while engaging your back and lats, bring yourself up until your chin passes above the bar, then lower yourself down into the starting position. The trick (and challenge) to any pull-up is to avoid swinging your entire body or using your neck for added momentum.
- Weighted Pull-Up: When you're ready, let your inner gymnast shine. Following the movements for a traditional pull-up, add a weighted plate for an extra challenge. Using a weight belt or simply holding a weight between your knees, you will be the star of the gym and any workout.
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Skip the Crunches: 7 Ways to Work Your Abs Standing
You can tone your abs without ever doing do a crunch again. And the good news gets even better. Standing ab exercises tone your middle while working your entire body, increasing your caloric burn. Try these seven full-body exercises; since they're functional moves, they will make you stronger for activities outside the gym, too.
Number One: Overhead Circles With Medicine Ball
Stabilizing your torso against the weight of the moving medicine ball not only works your abs, but your arms will feel the burn, too. This is great exercise for your entire core.
- Stand with your feet hip-width apart with a slight bend in your knees. Keeping your spine in neutral, lift a five- to eight-pound medicine ball overhead.
- Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso.
- Circle eight times to the right; then repeat, circling eight times to the left. Do three sets.
Number Two: Side Bend With Dumbbells
Great for toning the waist and stretching the sides of the body, side bends are a simple move to add to your fitness routine. Don't speed through your reps; doing this exercise slowly and methodically is considerably harder and much more effective.
- Stand with your feet hip-width apart holding five- to 10-pound dumbbells at your sides.
- Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward not down.
- Pull the left ribs down to return to standing upright. This focuses the work on the left obliques.
- Repeat for a total of 12 bends to the right, then switch sides. Do three sets.
Number Three: Reverse Lunge With Twist
This classic body-weight exercise is made much more challenging when you challenge your balance and work your core. Grab a medicine ball and get twisting!
- Stand with your feet shoulder-width distance apart. Grasp a five- to 10-pound medicine ball between both hands, your arms outstretched in front.
- Keep your core stable and weight on your heels. Take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
- As you sink into the lunge, twist your torso to the left and over your left leg.
- Bring your torso back to center, and exhale as you extend your legs. Bring your feet back together, and then repeat with your left leg, this time twisting to the right.
- This completes one rep.
Number Four: Twisting Wood Chop With Medicine Ball
The wood chop works the entire body with a strong focus on the core. This move will also raise your heart rate for an added cardio component. Use a five- to eight-pound medicine ball for this move.
- Start with the feet a little wider than hip distance apart. Twist to the right raising the ball over to your right shoulder.
- On an exhale pull your abs toward your spine and "chop" the ball down diagonally across your body toward the outside of your left knee. Imagine you're chopping some wood at this angle and the ball is your axe - the move is a bit percussive.
- Focus on the rotation initiating in your torso.
- Control the ball back up to the starting position. This completes one rep.
- Remember you are moving with force but also control. Don't give into the momentum of swinging the ball around. Do three sets of 15 reps on each side.
Number Five: Shoulder Press and Side Crunch
Grab a set of five- to 10-pound dumbbells to tone your shoulders and waist with this exercise.
- Stand holding dumbbells at your shoulders. With your palms facing forward, press the weights overhead, straightening your arms.
- As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Squeeze your abs to exaggerate the side crunch.
- Lower your leg while raising the weights overhead, and repeat the side crunch on the right. This completes one rep.
- Do 15 reps, alternating sides.
Number 6: Alphabet Abs
There are two variations of this exercise: one for core stability and one for torso mobility. To start, grab a medicine ball that's between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.
For stability:
- Start with the ball at chest level, and slowly write the cursive alphabet in front of you.
- While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid.
- For a more advanced version, try this move while standing on a BOSU.
For mobility:
- Start with the ball at chest level, but increase the range of motion of your arms by making your alphabet larger and using your torso and rib cage to write the letters as well.
- Keep your abs engaged the entire time, and start with a lighter medicine ball. For more of a challenge, try this version in a squat or a lunge.
Number 7: Standing Twist
Some call this move the flashlight, and we love it for the intense focus on the abs. Straighten your arms to increase the difficulty. Once you master the move, try speeding up.
- Stand with your knees slightly soft, holding a dumbbell at chest level.
- Keep your pelvis stable as you rotate your ribcage right and left, to complete one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.
- Do three sets of 30 reps each.
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10 Ways to Be a Better Runner (Without Logging Miles)
If you want to be a better runner, the answer is simple, right? After all, the more you run, the easier it'll become. But what you do off the course can really affect your time and distance as well. Whether you're trying to improve your running stats or you just want to be able to run two miles without stopping, here are 10 ways to be a better runner that have nothing to do with the miles you log.
- Foam roll: If you're running a lot, you'll really feel those tight muscles. Loosen them up to help prevent injuries with these self-massage techniques you can do with a foam roller.
- Fuel up: Before and after a run, think carbs and protein. Carbs help fuel your muscles, while protein builds them up. These pre-workout snacks are the perfect combination of what you need for a good run.
- Cooldown: Your run isn't over until you've spent a few minutes on cooldown stretches. These help relieve muscle tightness and soreness, so you can bounce back and be ready for your next run. Try these postrun stretches after your next jogging session, and see how you feel.
- Do yoga: Regular running leads to tight joints and muscles - regular yoga helps undo it. These must-do yoga poses for runners will open up tight hips, relieve lower back pain, and unhitch those shoulders.
- Stretch for speed: Certain stretches can help you become a faster runner. Try incorporating these stretches for speed into your regular postrunning routine; they'll help you improve flexibility and strength over time.
- Hydrate: Chances are, you're not drinking enough water, which is especially important if you're running a lot. Beat fatigue and muscle cramps by hydrating well every day.
- Energize: Need a little boost? Drink coffee about an hour before your workout - it'll improve your endurance. You can also try beet juice, which studies show may improve oxygen flow in your body.
- Strength-train: If you want to become a better runner, you need to cross train. Complement your running routine with workouts that strengthen muscles like your core, upper body, and quads.
- Sleep: Your body needs to recharge if you want to have enough energy for a good run, so make sure you get between seven and nine hours of sleep per night. If you're not meeting that number, your nighttime habits probably need a revamp. Here are 20 ways to get better sleep tonight.
- Prehab: You'll want to make sure that you're doing everything you can to prevent injuries that can sideline your running hobby. While strengthening muscles, stretching after a workout, and foam rolling will all help prevent injuries, specific prehab techniques are essential for areas where you are injury-prone. Try one of these:
- Pre- and postrun foot stretches
- Exercises to prevent runner's knee
- Ankle-strengthening exercises to avoid twists and sprains
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Don't Resist: 4 Beginner Moves With the Band
Resistance bands are a great tool for strength-training newbies. They help target specific muscle groups, improve coordination, and cost less than $15. If you're not sure where to start with a resistance band, each of these exercises will help you get acquainted with this toning tool.
Bicep Curls
The basic bicep curl is one of the first moves you'll learn in a strength-training routine. Skip the weights and try out a resistance band:
- Stand with both feet together, holding the handle of a resistance band in either hand. Step both feet onto the middle of the band, hips-width distance apart.
- Inhale, and as you exhale, simultaneously bend both elbows. Make sure you have the correct alignment.
- As you inhale, straighten both your arms, coming back to the starting position. This counts as one rep.
- Perform three sets of 15 reps.
Squats
Love 'em or hate 'em, squats are a surefire way to tone your legs and lift that booty. Be sure to engage your core as you move through this riff on the classic move:
- Stand up tall on the middle of a resistance band. Grip the handles of the resistance band at shoulder height with palms facing forward.
- Keeping your back flat, move into a squat position with control. Sit back and down like you're sitting into an imaginary chair, and lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
- Press through your heels, and come back to standing. This completes one rep.
- Complete three sets of 10 to 12 reps.
Woodchoppers
If you're over slews of side planks or endless bicycle crunches, try this exercise to tone your obliques:
- Step on top of the band with your left foot, and step your right foot out so your feet are a little wider than hips-width distance apart. Reach the handle of the band with both hands. Your left hand should hold the band with your left palm up, and your right hand should hold on with your right palm down. Keep your arms straight, and make sure the band has a little bit of give, so you'll be able to pull it across your body.
- Lead with your right hip and pivot with your left foot as you "chop" the band across your chest, drawing a diagonal line over your right shoulder. With control, come back to the starting position. This completes one rep.
- Perform two sets of 15 reps moving to your right, before you switch sides and perform an additional two sets of 15 reps.
Flutter Kicks
Strengthen your abs and tone your thighs at the same time with one move you can do lying on your back:
- Sit on a mat. Loop one handle of the resistance band on either foot. Hold onto the middle of the tube with both hands, and lie on your back.
- Draw your navel toward your spine, and press your low spine into the floor to protect your lower back, then lift both legs up so they are almost pointing straight up toward the ceiling.
- Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly, and point your toes. Each time your right foot lowers down counts as one rep. Complete 10 to 15 reps with each set. Start with 10 reps, and work your way up to 15 with time.
- To make this move more difficult, lower your legs so they are about six to 10 inches above the floor. Make sure to keep your abs scooped when you work with your legs close to the ground. Scissor your legs for another 10 to 15 reps.
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4 Things You Should Never Eat
Despite its name, the Telluride WOW Fitness Festival isn't just about push-ups, crunches, and burpees. There is also great advice being shared - including this nugget from trainer Jonathan Ross: "One bad meal won't transform your body, just like one good meal won't equal immediate results; the body builds itself from habit." If you're curious to know which habits matter in the long run, Jonathan offered up his rules for things you should always - and never! - do when it comes to eating.
Always
Eat veggies and protein at every meal: We're not talking fried, cheese-covered, or canned vegetables, either. Not only are fresh veggies rich in vitamins and antioxidants, but their water and fiber content also help keep you full. If the thought of eating veggies all day long makes you gag, then get over it, says Jonathan. "Healthy food tastes boring for a little while. Your taste buds adapt." Alongside those veggies, make sure you have protein. Jonathan cites several studies showing that a diet rich in protein helps control cravings while also helping to build lean muscle mass, adding to the body's fat-burning potential.
Eat healthy fats: Forget what you think you know about low-fat diets; it's all bunk, says the trainer. Good-for-you fats help lower LDL (bad) cholesterol and boost your HDL (good) cholesterol; they've also been shown to reduce belly fat. Look to incorporate monounsaturated and polyunsaturated fats into your meals while avoiding saturated and trans fats. Avocados, olive oil, and nuts are all great options.
Plan, prepare, pack: The best way to maintain a healthy diet is to be in charge of it yourself. Jonathan recommends cooking meals at home and packing your lunch whenever possible. Another tip: keep water and healthy snacks in your purse, car, and gym bag. This way, you won't be tempted to order out when you're on the go.
Be kind to yourself: Even with the best intentions, binge-eating might happen. Whatever you do, don't beat yourself up, warns Jonathan. "Handle slipups as nothing more than they are," he says. Consuming yourself with guilt can make things worse; part of sticking to a healthy diet involves feeling good about yourself and the choices you make.
Never
Drink calories: You've heard it before, but soda, juice, and other store-bought beverages are some of the biggest obstacles when it comes to maintaining a healthy diet. They contain no real nutrition and are basically nothing but sugar, the trainer adds. The one exception Jonathan makes for this rule are healthy smoothies. Look for recipes that contain fiber, protein, and healthy fats.
Skip meals: When you want to change your body, nutrition is key. "Fill your gut to lose your gut," says Jonathan. "It's the best way to lose weight and keep the body going." Jonathan also advises to eat "real food" - the more you know about where it came from or what it's made of, the better. Eat four to six small meals each day, and make sure that protein is a component in everything you eat, he says.
Eat fried foods: Yes, Jonathan did say that occasional indulgences are OK, but fried foods are something he almost always steers clear of, saying they're "completely destructive to the body." Fried foods are widely available (and cheap), making them hard to steer clear of, but the amount of trans fat they contain should be enough to scare anyone, he says.
Eat sugars or grains at night: While Jonathan is a huge fan of whole grains, he says to avoid them at night, along with sugar and starches. Just like trainer Bob Harper, Jonathan believes that breakfast should be the heartiest meal of the day; from there, gradually lighten as you get closer to dinner. Starches and grains are more calorie-dense and unneeded at night when the body is winding down, says Jonathan.
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The Ultimate 5-Minute Tank-Top Workout
Grab a set of weights, and get ready to bare arms! Tank-top season is upon us, and it's time to tone. This five-minute workout will define your arms and shoulders, so you can rock the sleeveless fashions of the season.
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The 5 Fat-Blasting Foods You Need in Your Diet
There are exercises that target your abs to help you get the rock-hard stomach you've always dreamed of. But if you really want to double-team belly bulge, then you'll need to eliminate sugar and processed carbs while also incorporating fat-burning foods into your diet. Keep reading to see which foods can help trim inches from your waistline.
Source: Shutterstock
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Printable Workout: Sculpt Session For Abs and Butt
Today's short sweat session from our Better-Body Challenge will work your entire body with a little extra attention on your abs and butt. From warmup to cooldown, it's just a little over 20 minutes, so it should be easy to fit into your busy 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.
Read up on the specifics of each more here, then print the workout to take to the gym.
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9 Healthy Changes That Burn More Fat
Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.
- Additional reporting by Leta Shy
Source: Shutterstock
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Someone Finally Explains What That Extra Set of Shoelace Holes Is For
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!
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samedi 16 mai 2015
Type in the Name of Your Sunscreen and Find Out If It's Safe
Probably not something you want to think about when it's gorgeously sunshiny out, but every year more than two million Americans find out they have skin cancer. Slathering on sunscreen is an effective way to protect yourself, and aside from actually remembering to apply it, you also need to make sure the bottle you use is safe. The Environmental Working Group (EWG) released its 2014 Sunscreen Guide; in order to make the list, a sunscreen must be free of oxybenzone and retinyl palmitate, must be broad spectrum (protect against both UVA and UVB rays), and not have an SPF above 50, be in the form of a spray, or combined with bug repellent.
What's wrong with oxybenzone? Although it does a great job of absorbing ultraviolet rays, some studies show that it can be absorbed through the skin and into the bloodstream. The EWG and toxicology experts believe this chemical can disrupt hormones, damage cells, and potentially lead to skin cancer. Other experts disagree, like the American Academy of Dermatology, since oxybenzone has been FDA-approved since 1978 for use in children older than 6 months.
Retinyl palmitate is another chemical to be leery of, since animal studies show that this type of vitamin A may increase the risk of skin cancer when used on sun-exposed skin. The EWG says retinyl palmitate doesn't really increase the effectiveness of sunscreen, so it's a good idea to avoid.
Your bottle should also clearly state "broad spectrum," to ensure it protects against both UVA and UVB rays. SPF is also important, but the higher the number doesn't necessarily mean better protection. The EWG recommends purchasing sunscreens with SPFs higher than 15 but no greater than 50. The FDA doesn't have adequate data that shows sunscreens with an SPF higher than 50 offer greater protection, and many doctors argue that a higher number tricks people into thinking their sunscreen lasts longer than one with a lower SPF, causing them to reapply less often, so they're more at risk for burns. Also, SPF only refers to protection against UVB rays, the ones responsible for burning the skin. It doesn't have anything to do with protection against UVA rays that penetrate the skin deeper and can lead to skin cancer.
So what's a consumer to do? All it takes is a little label reading to find a sunscreen that is both effective and free of these chemicals. You can type in the brand of sunscreen you normally use and see how it stacks up, or check the full list of the top safest sunscreens. Here are some it recommends:
- Alba Botanica Very Emollient Kids Mineral Sunblock, Fragrance Free, SPF 30
- All Terrain AquaSport Face Stick, SPF 28
- Badger Sport Sunscreen Cream, Unscented, SPF 35
- Kiss My Face Natural Mineral Sunscreen with Hydresia, SPF 40
- Nature's Gate Aqua Sunscreen Lotion, SPF 50
- Sunology Lotion for Body Natural Sunscreen, SPF 50
Using these sunscreens properly is key to protecting your skin from harmful UV rays. Use at least two ounces (size of a shot glass), apply 30 minutes before heading out in the sun, and reapply every two hours or after you've been sweating or swimming.
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Save Calories by Choosing This Type of Pasta
Penne with tomato sauce, spaghetti and meatballs, spinach lasagna, spirals with pesto - there's something magical about sitting down to a big, comforting bowl. With so many healthy ways to enjoy pasta, there's no need to swear off this food for good. While whole-wheat pasta is a popular choice, it's not the only healthy option. Check out this pasta comparison.
Here's the nutritional info for half a cup of dry pasta.
| Pasta | Calories | Total Fat (g) | Carbs (g) | Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Bean and quinoa (2 oz.) | 190 | 1 | 35 | 7 | 1 | 12 |
| Corn | 187 | 1.1 | 41.6 | 5.8 | - | 3.9 |
| Durum semolina (Plain) | 156 | .6 | 31.4 | 1.3 | .7 | 5.5 |
| Kamut | 210 | .8 | 19 | 3 | 1 | 5 |
| Kamut and quinoa | 210 | 2 | 40 | 5 | 2 | 8 |
| Kamut and buckwheat | 105 | .8 | 19.5 | 2.5 | 1.5 | 4.5 |
| Quinoa and corn (2 oz.) | 205 | 1 | 46 | 4 | 0 | 4 |
| Rice (2 oz.) | 192 | 3 | 40.5 | 4.1 | 1 | 4.1 |
| Rye | 206 | 0 | 45.4 | 8.2 | 1 | 6.2 |
| Soba (buckwheat; 2 oz.) | 192 | .4 | 42.5 | 3.7 | 1.1 | 8.2 |
| Spelt | 210 | 2 | 41 | 5 | 1 | 7 |
| Spelt and buckwheat | 210 | 2 | 41 | 4 | 2 | 6 |
| Whole wheat | 183 | .7 | 39.4 | 4.4 | - | 7.7 |
| Whole wheat egg (2 oz.) | 220 | 3 | 39 | 5 | 1 | 10 |
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10 Ways to DIY the Best Fruit Water Ever
It's no secret that soda is bad news for your health (yes, even diet soda), but you might get tired of sticking to plain water all the time. Hydrating doesn't have to be boring when you add pretty - and detoxifying - fruits to the mix. With no added sugar except the few naturally occurring grams, fruit water is a great way to ensure you're getting the daily recommended amount of H2O. Plus, adding colorful fruit to a clear bottle or jar is just so pretty, you'll want to do it just for the Instagram! Read on for 10 ways to get creative with fruit water this Summer.
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Strengthen and Stretch! The 12 Moves All Runners Need to Do
Whether you're training for your 12th marathon or just want to prevent nagging lower-back pain from your weekly runs, here are the moves missing from your life. Start with these six exercises to help you strengthen your body, run faster, and prevent injury. Then follow that up with these six essential yoga poses to target tight areas that often come from running. Start doing these 12 moves regularly, and you're sure to notice a difference.
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The Calories You'll Save Drinking the New Starbucks Mini Frappuccinos
Those Starbucks Frappuccinos sure do look tempting on a hot, Summer day, but at 520 calories, ordering a 24-ounce Caramel Frappuccino wouldn't be the best choice for someone watching their weight. But Starbucks thinks you deserve to indulge a little! So for a limited time, Starbucks is adding mini 10-ounce-size Frappuccinos to its coffee family, for health-conscious people who don't want to go crazy on the calories. Currently, three sizes are available: 12-ounce, 16-ounce, and 24-ounce, and although this newer, smaller size is only being offered until July 6, perhaps the chain will make it a permanent size if customers are into it.
Whether you're into Mocha Frappuccinos, Green Tea Frappuccinos, or the latest S'mores Frappuccinos, all flavors are available in this smaller size. To give you an idea of how many calories you'll save, check out the comparison below:
24-oz. Coffee Frappuccino (made with whole milk): 350 calories, 69 grams sugar
16-oz. Coffee Frappuccino (made with whole milk): 240 calories, 50 grams sugar
12-oz. Coffee Frappuccino (made with whole milk): 180 calories, 36 grams sugar
10-oz. Coffee Frappuccino (made with whole milk): 120 calories, 24 grams sugar
24-oz. Coffee Light Frappuccino (made with skim milk): Info not available
16-oz. Coffee Light Frappuccino (made with skim milk): 110 calories, 23 grams sugar
12-oz. Coffee Light Frappuccino (made with skim milk): Info not available
10-oz. Coffee Light Frappuccino (made with skim milk): 60 calories, 13 grams sugar
Starbucks Frappuccinos are completely customizable, so aside from ordering this new 10-ounce size, you can cut calories by using nonfat milk instead of whole, holding the whipped cream, and skipping the flavored syrup on top.
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It May Look Gross, but the Liquid on Top of Your Yogurt Matters
You sit down at your desk, grab a yogurt container from your lunchbox, carefully pull back the foil lid, and see a familiar sight. A thin layer of clear liquid is sitting on top of the creamy goodness below. You have two options here: pour it out or mix it in. So what do you do?
Although it may gross you out, what you should do is grab that spoon and stir it all together, and here's why. That liquid is known as whey (yes, like Little Miss Muffet's curds and whey). Although it consists mainly of water, whey also contains a little bit of protein, potassium, and calcium. Stirring in the whey not only adds nutrition to your yogurt but also offers a creamier consistency.
If you don't like seeing the whey separated at the top, try this instead. Before pulling off the lid, shake the container, like you do with orange juice. Then when you open it, the whey and yogurt will already be mixed up for you. This is also a good trick if you prefer yogurt with fruit on the bottom. Then just scrape the lid on the edge of the container to avoid wasting any yogurt.
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Your Thighs Will Burn From This 5-Minute Workout
Forget the baggy pants! Feel proud showing off your thighs with this five-minute workout. It combines cardio and strengthening moves to target your inner and outer thighs instantly - your upper legs are guaranteed to be on fire by the end.
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Your Shape-Up Session: Cardio Mixed With Bodyweight Moves
Mix bursts of cardio into your strength training for a metabolism-boosting workout from our Better-Body Challenge that will tone you from head to toe! We've created a mashup workout with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry, you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).
Read up on the specifics of each move here, then print the chart, and get at it!
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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 Nina Dobrev doing yoga on a stairwell to Lena Dunham hitting up a Tracy Anderson workout, these snaps will motivate you to work out and stay healthy in a fresh, new way this weekend.
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The 10-Minute Fat-Incinerator Workout
Work your entire body, build muscle, and burn fat with this intense full-body workout compliments of Equinox. Take 10 minutes to stoke your metabolism, then give yourself a pat on the back, which will also provide a much-needed shoulder stretch.
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Why You Should Never Buy the Shiny Apples From the Grocery Store
One of these is not like the other.
Those shiny apples gleaming from the produce section look perfect and delicious, making it easy to load up a bag to add to your cart of other healthy foods. Usually less than a dollar a pound? Even better! The problem? That glaring shine on those vibrant, bruise-free apples is everything but natural, and you're not doing your health any favors by consuming it. What you're ingesting is far from a fresh-picked apple from the tree.
Food producers use shellac on apples to restore the fruit's natural wax that can be lost when washed. Shellac gives them a shiny coating, prevents bruising, and prolongs shelf life. In case you're unfamiliar with shellac, here's a crash course: it's a resin secreted by a bug called the lac bug. According to a study about apple coatings by the USDA's Agricultural Research Service, "Commercial apple coatings are either shellac or carnauba-shellac based. These materials are associated with nonfood uses such as floor and car waxes." Carnauba wax is not derived from a bug, but from a Brazilian palm - less gross-sounding, but still unsettling, since it's most commonly used to shine cars and shoes.
Yum.
Beyond the shellac glaze, apples rank as some of the most chemically laden fruits in the US. For the fifth year in a row, apples topped the Environmental Working Group's list of the most pesticide-contaminated fruits and vegetables. Furthermore, a chemical widely used on nonorganic apples in the US called diphenylamine (DPA) was banned in Europe in 2012 because "its makers could not show it did not pose a risk to human health."
Of course, the price of organic apples (and other produce) often serves as the deciding factor when you're browsing the store. It's not always possible, but getting organic and in-season produce from a local farmers market ensures the highest quality, and you can always ask the grower what's used on it.
A study published this year by Environmental Health Perspectives found that people who eat organic produce are less likely to have organophosphate pesticides in their bodies, the "most commonly used insecticides in the United States for more than three decades." The US Environmental Protection Agency classifies these pesticides as "highly or moderately toxic." Buying good-quality groceries on a budget can be tough, but when it comes to food, spending the extra dollars is worth it.
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Don't Stop! How to Ease Shin Pain During a Run
No pain, no gain? No way! Even though exercising is supposed to be good for the body, it doesn't always feel good. Shin pain is a common complaint when running. If it's excruciating, you definitely do not want to run through it. But if you're experiencing a little discomfort on the front of your legs and you don't want to end your workout, try these four techniques to ease shin pain.
- Use a tree: Sometimes all you need is a little time to stretch out the muscles in the lower legs. Do this standing quad stretch that will also stretch the shins, and using a tree, wall, or curb, do this calf stretch. Do both legs and repeat one to three times.
- DIY foam roll: Since you obviously didn't bring a foam roller on your run, use the heel of your palm to rub the shin from just below the knee toward the ankle, then reverse the direction, moving toward the knee, pressing firmly and slowly. Repeat one to three times, doing both legs. This little self-massage feels amazing.
- Run differently: If you're prone to heel striking, which means you land on the heel of your foot with each step, that can overwork the shins, causing pain. Really focus on landing on the midfoot instead. If you're already doing that, take 30 to 60 seconds to purposely run landing on the balls of the feet, almost like your tiptoe running. This will put more emphasis on the calves, giving your shins a break. Lengthening your stride (taking bigger steps) while doing this can make this easier and encourage you to land softer and more gazelle-like. After 30 to 60 seconds, go back to running normally.
- Go soft: Taking softer steps is helpful, but you can cushion the blow even more by running on softer surfaces. Try moving off the sidewalk or street to the grass or a dirt trail.
- Walk-run: If those things don't work, before throwing in the towel, turn your run into a walk-run. That means run for three minutes, walk for one. Or if that's too much, shorten the running interval to one minute. Walking will give your shins time to recover.
If all of these don't work, your shin pain may be trying to tell you something. Ask yourself these questions to get to the root of the pain.
- Have I increased my mileage too much, too soon? A good rule of thumb is to follow the 10 percent rule, and if you have an upcoming race, be sure to follow a training program that gives you enough time to gradually increase mileage while giving you time during the week to cross-train. This half-marathon training schedule and this marathon plan are at least four months long.
- Am I wearing the right sneaker to offer the most stability and support I need? These sneaker buying tips are perfect to take with you to the store.
- Am I in need of new sneakers? If it's been over 500 miles, the answer is absolutely yes.
- Do I strengthen my lower legs outside of running? This seated dumbbell exercise is a must.
- Do I remember to stretch after a run? These postrun yoga poses not only target the lower legs, but the hips and lower back as well.
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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.
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10-Minute Workout to Tighten the Arm Jiggle
Sculpted arms are always in season, so it's time to say adios to the arm jiggle. Here's a 10-minute workout to tone your arms with extra focus on the triceps. Grab a set of dumbbells, from three to five pounds, and get ready to bare arms.
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Trust Us, This Weight-Loss Tip Is Actually Doable
Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia. "I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme."
After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn't sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she's teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of "three miles or 30 minutes, every day" is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. "I really do believe wholeheartedly that the middle road is the way to go," she says. "Anything extreme is not long-lasting."
As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. "I come from a background of injury, and I had knee surgery, so you can't tell me to go and take some crazy bootcamp class," she says. "Because my knee will start to hurt, and then what's going to start to happen, I'm going to freak out that I won't be able to do that for the rest of my life." Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. "Women need to feel empowered," she says. "They need to feel like what they're doing is something that they somewhat enjoy and that they can have a grip on. And that's why I believe in this three or 30 rule."
Inspired by Kit's message? Check out all our 30-minute workouts here!
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vendredi 15 mai 2015
Better With a Friend: Strength-Training Moves That Are More Effective With a Buddy
Working out with a buddy is definitely more fun, but with partner exercises, you can work your muscles differently and more efficiently. In this move, one partner holds elbow plank while the other does elevated push-ups, resting their feet on their partner's lower back. Try these moves the next time you're with a fitness friend.
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Burn Fat and Build Muscle With 1 Move
Any exercise with the name "bunny hop" sounds cute and easy, but this powerful plank variation burns fat and builds muscle at the same time. This jumping action of this plyometric move will get your heart rate soaring, but your abs will be burning as you twist from side to side. Keep a steady pace to make the most of this fast-paced exercise.
- Begin in a plank position with your feet touching.
- Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
- Jump your feet back to plank to complete one rep.
- Repeat on the other side, and continue alternating sides for 20 reps total.
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How to Make the Perfect Green Smoothie
This general how-to guide from YourTango ensures you will be making the perfect smoothie whenever the mood strikes.
Quick quiz: think back to yesterday. How many fruits did you eat? How many vegetables? How many cups of leafy greens?
You should be aiming for 8-12 servings of vegetables and fruit daily. A healthy body is best fueled by raw, fresh produce, so do your best to aim for these numbers.
Still, most people struggle to eat even just a few servings of fruits and veggies in a day.
Smoothies are a fantastic way to boost your fruit and vegetable intake.
In a single glass, you can blend up 10+ cups of fruits, vegetables, and greens - more than most people eat in a whole week.
Increasing your vegetable and fruit intake will have an incredibly positive impact on your blood alkalinity and thus your cell health. You'll be repairing your body on the cellular level.
Now let me play nutrition coach here for a second, and throw a loop into that statement: you don't just need more fruits and vegetables.
You need more greens.
Dark leafy greens like kale, spinach, and collards contain amino acids, antioxidants, and vital phytonutrients. Phytonutrients are plant-based chemicals that decrease inflammation, support a strong immune system, and may reduce chronic disease.
A large review of the literature in 2004 looked at the relationship between fruit and vegetable intake and the incidence of cardiovascular disease, cancer, and deaths from other causes. The study included intake from 71,910 females and 37,725 males. Of the food groups investigated, green leafy vegetables had the strongest protection against major chronic disease and cardiovascular disease. Essentially, the more greens consumed, the lower the risk of all disease and overall death.
How to Make a Perfect Green Smoothie
The simplest way to eat more greens is to drink them back smoothie style. Even if you don't like the flavor of green veggies, most have a mild flavor that can be easily masked with cleansing citrus and low-sugar berries. The secret to a good green smoothie is blending up the right combination.
Instead of giving you pages and page of insights and ideas, I wanted to make smoothie-making irresistibly easy. So I rounded up the top tips for green-smoothie-making and pulled them into a single printable.
Hang it in your kitchen and use it to make thousands of delicious green smoothie combinations. These tips will help you make the most delicious smoothies you've ever tasted. You'll never again think it's a chore to get in your greens.
Yuri Elkaim is a Registered Holistic Nutritionist and author of the New York Times 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.
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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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Why Contact Lenses and Apples Can Make Seasonal Allergies Worse
- Did you know these can trigger seasonal allergy symptoms? - Health
- How to de-stress in under 2 minutes - Real Simple
- 75 tips for a healthier Summer - Cooking Light
- Are the beauty products you use every day safe? - Women's Health
- Kettlebell moves to help you run stronger and faster - Women's Running
- 20 lies you tell yourself to justify skipping exercise - Shape
- 7 ways to get more sleep tonight - YourTango
- Nutritionists share their best breakfast tips - Self
- It's time to make our own definition of the "postbaby body" - POPSUGAR Moms
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Look-Good-Naked Yoga
That feeling of calm joy isn't the only thing you'll walk away from your mat with, which is why this workout is a key component of our Better-Body Challenge. The physical demands yoga places on your muscles also give you an amazing and strong body. Focusing on strength rather than flexibility, these 10 yoga poses will help you sculpt long, lean muscles so you feel confident in your skin, even when baring it all.
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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
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The Secret to Amazing Abs
According to celeb trainer Gunnar Peterson, the secret to awesome abs is "working consistently, working in different planes of motion, and adding weights to your abdominal work." Take this advice to heart - here are a handful of exercises that put these principles into action using a set of dumbbells or a medicine ball. Incorporate a few of these exercises into your next workout to really kick your abs into action.
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7 Reasons Your Smoothie Is Making You Fat
After dusting off the ol' blender a few months ago, you've been proudly making smoothies instead of downing enormous bowls of cereal or bagels for breakfast. You expected the pounds to just fall off, but they're not. Here are some reasons why.
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jeudi 14 mai 2015
Ditch the Ice Cream and Cool Off With 23 Healthy Frozen Desserts
When it comes to healthy homemade frozen desserts, two-ingredient vegan chocolate ice cream is only the beginning. From ice cream to popsicles to 30-calorie froyo cupcakes (yes, it's true), there are so many ways to give in to your sweet tooth without regretting it later. Plus, as the weather gets warmer, what's better than sinking your teeth into a cool, refreshing treat? Read on for the 23 best healthy frozen dessert recipes you can make all Summer long.
- Additional reporting by Jenny Sugar, Lizzie Fuhr, and Hilary White
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Why Daenerys Targaryen Is My Workout Spirit Animal
Game of Thrones badass Daenerys Targaryen has been one of my favorite characters since the very first season. She is mentally strong as an ox and does not back down in the face of pressure. The next time those final reps or that last mile feels impossible, channel your inner Khaleesi. It's weird, but it works.
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Sore Neck? Here's How to Feel Better Instantly
Whether you slept in a funky position or have been staring tensely at your computer for hours on end, a crick in the neck is not only annoying, it can cause headaches and upper back pain. After a long, hot shower to loosen the muscles, try a few of these stretches for a little relief.
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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
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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.
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Why We're More Accepting of "Dad Bod" Than "Mom Bod"
- "Dad bod" vs. "mom bod." What's with the double standard? - Women's Health
- Best dairy-free frozen treats - Real Simple
- Get more out of yoga by grabbing a friend - HuffPost Healthy Living
- How to clean your blender after making smoothies - POPSUGAR Food
- Apricot pistachio quinoa salad perfect for a light Summer lunch - Cooking Light
- 6 mistakes that make squats less effective - Fitness
- 10 rules all fit people follow - Health
- Hilarious GIFs showing your thoughts during an indoor cycling class - Shape
- Snack on these lower-calorie baked onion rings - Greatist
- The grocery-shopping trick that encourages weight loss - Self
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Keep the Calories Burning: Hold-Steady Cardio
Interval training can be daunting, since upping your speed means pushing past your comfort zone. While mixing sprints into your runs may torch tons of calories, it can be hard on your joints, requiring a bit more recovery after your sweat session. This is where steady-state cardio comes into play. It's great for recovery; moving at a manageable pace for a sustained period actually helps repair your workout-weary muscles - especially the day after a full-body weight-training session.
Today's workout in our Better-Body Challenge is 30 minutes of cardio keeping your heart rate in a moderate zone. The good news is that some people even find steady-state cardio meditative. You just find your pace or level of effort, and go!
To determine what moderate intensity means for you, try the talk test. If you're new to cardio and can recite the Declaration of Independence while exercising, then you're working at a moderate pace. If you're fit, moderate intensity will mean you need to struggle a bit at the end of each line. Or you can also use the Rate of Perceived Exertion scale, which places different intensity levels on a scale from one to 10, with one representing no exertion and 10 being an intensity you could not sustain for more than one minute. Moderate level is around a six on the RPE scale.
Here are some ideas for your steady-state cardio workout:
- Walk fast and try some hills - your pace may slow on the incline, but your effort should remain steady.
- Run at a moderate pace.
- Dance! Take a Zumba class, try some cardio hip-hop, or experiment with belly dancing.
- Bike either on mostly flat terrain or a stationary bike at a manageable pace.
- Test out the elliptical, and work your upper and lower body at the same time. Go both forward and backward.
- Sit down and work out with a rowing machine.
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