Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 21 mai 2015
Prevent and Relieve Back Pain With This Yoga Routine
The following post was originally featured on Jessica Smith TV and written by Jessica Smith, who is part of POPSUGAR Select Fitness.
Many yoga practices involve an overemphasis on forward flexion movement of the spine, which can actually exacerbate back pain issues. This gentle practice focuses on extension poses and exercises in addition to building strength and flexibility throughout the body to help support and protect the spine.
Of course, not all exercises are suitable for everyone. If you are working with a specific back injury, be sure to get your doctor or physical therapist's approval before attempting this workout. If you suffer from back pain regularly, be sure to consult a professional for an expert diagnosis.
Learn more about this sequence and video at Jessica Smith TV!
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Curb Your Appetite by Doing These 6 Things at the Gym
- Find out what exercise habits can actually curb your appetite - Women's Health
- This arugula, grape, and sunflower seed salad screams Summer - Cooking Light
- Carve killer abs with these 5 yoga poses - Fitness
- What's the deal with compression gear? - Women's Running
- Total-body video workout with celeb trainer Tracy Anderson - Health
- The pros and cons of counting calories - Shape
- These foods offer an extra nutrition boost when eaten together - Self
- Become a veggie-grilling master with these easy tips - POPSUGAR Food
- The 10 commandments of gym etiquette; do you agree? - Real Simple
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The Surprising Reason I Learned to Enjoy Running
As long as I can remember, I have been a self-proclaimed running-hater. For years, I tried to hit the pavement and jump on the treadmill, but I simply could not get past the pesky side stitch and mountainous mantra of "I hate this so much" that repeated in my mind like a bad top-40 hit, crawling under my skin and making its permanent home. I can (and would) run if there is no other cardio available, but if you would have told me two months ago I would start waking up early to run three miles and actually like it, I would have laughed in your face. But this is exactly what has happened.
Lots of people in my life crave a good, long run, and I finally decided to get clear about what made me so sure I hated this form of cardio with such an vehement passion. In theory, running has always sounded amazing. You can run anywhere. You don't need anyone else to do it with you. You don't need a ton of new gear, but it was that whole completely free thing that what made me want to give it a real go. I chatted with friends I love dearly and a few I had I just met (Run, Karla, Run was a big inspiration) and decided to give running a real chance.
I was visiting my family in Florida and in dire need of a break from the action, so I headed to their community's gym, jumped on the treadmill, plugged into some killer cardio music, and just started moving. I didn't push myself with any crazy intervals, and I didn't try to go faster than what felt comfortable. I simply started moving, one foot in front of the other, and soon decided I was not getting off until I had run for 20 minutes. I focused on my breath, my stride, and my pace instead of everything I hated, and I ended up going way past the 20-minute mark. After being off a treadmill for close to a year, I completed four miles and only shut it down because I didn't want to be too sore to run the next day. No one was more surprised than me.
Nothing was particularly miraculous about this day or this run or the leggings I was wearing - the only change was my internal dialogue. All the old stories started playing in my head about how much I hated running and how I couldn't understand how anyone could enjoy this, [insert your excuse here] but instead of giving in and letting those words take over and grab hold, I ran through them. The first 10 minutes sucked, but as soon as I made it through that first mile, I began to hit my stride, feel the sweat, and found myself in a truly meditative state. I didn't want this to be a one-time thing, so then I went back the next day and then again the following morning. In less than a week, my body and my brain started to crave the treadmill, and I knew I wanted to stay on track when I headed back home to San Francisco. This just felt too good to give up. Without a current gym membership, I transitioned cardio to the streets and found these workouts to be even more relaxing than my initial treadmill runs.
The real reason I've stuck with running the last six weeks? It's opened up my schedule dramatically. There's no stress of having to pack the night before, book it to an expensive class, and rush around like a crazy woman after to get to the office. I wake up, throw on shoes, head out for a solid 3.5 miles, have plenty of time to get ready at home, and enter work with a relaxed demeanor, a calorie-blasting session under my belt, and much more money in my pocket than when I was bingeing on studio classes. Everything about running always felt and sounded so difficult, but my newfound cardio habit has only made my life easier, and that's why I've been able to make it stick.
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3-Minute Squeeze-It-In-Anytime Ab Workout
If you find yourself with three minutes to spare, it's time to get on the floor. Whether it's right when you wake up in the morning, while waiting for your coffee to brew, after a cardio workout, or during a commercial break while watching TV, in just a few minutes you can do these five core-carving exercises that'll leave your abs burning. Then end with an ab stretch and you're done!
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32 Recipes That Fight Fat
When you're looking to boost your metabolism and burn more fat, the foods you use to fuel your body can help - all day long! Here are the best fat-burning recipes for breakfast, lunch, dinner, and even snacks that all include the nutrients you need to support your goals. Each is made with ingredients known to help boost metabolism to help you hit your goals sooner!
- Additional reporting by Leta Shy, Michele Foley, and Jenny Sugar
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Burn-Fat, Build-Muscle Plyo Workout
Add some jumping to your strength-training workouts for quicker results in this Better-Body Challenge. Catching air with plyometric exercises means burning more calories in less time. The nine moves in this circuit work your entire body, and half of them are plyo. Learn the details on each exercise below, print the workout, and then get your sweat on. Since no equipment is needed for this workout, you can do it anywhere - so no excuses.
Directions: Warm up with five minutes of light cardio. Perform each three-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.
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Compare Before You Wear: The Most Popular Fitness Trackers
Lately, it seems like no outfit is complete without a wearable fitness tracker. With sleek designs and bright colors, the latest and greatest in self-quantifying technology are making their presence known on arms everywhere. Interested in joining the fitness-tracking pack? We've rounded up some of the most popular fitness trackers - including the Jawbone UP3, the Nike+ FuelBand SE, and the Fitbit Charge - to help you compare features and prices. Read on to find the right fit for you, then check out which trackers are the most accurate here!
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7 Exercise Swaps For a Workout Refresh
Source: POPSUGAR Photography / Kat Borchart
Doing the same workout over and over leads to fitness burnout, which is definitely not motivating. We partnered with C9 Champion® for ways to refresh your next gym session.
Hitting the gym after a long day should be about burning through stress, which makes doing the same workout over and over pretty uneventful. Being caught in a workout rut might be more about breaking out of your comfort zone than busting through calories. And sticking with your regular routine isn't necessarily pushing your body to its best, either, repeating the same muscle burn instead of cranking out other ones. The next time you find yourself heading for the trusty treadmill, think about giving your workout a refresh with these tips.
- Work backward: If you're used to cooling down with a lengthy stretch session, think about mixing it up and starting with active stretching followed by a warmup. Then continue backward through your workout, finishing with a variation of your regular cooldown routine.
- Grab a kettlebell: Stop doing boring bicep curls and reach for a kettlebell. Along with working your arms, exercising with a kettlebell gets your cardio up while burning mega calories. Not sure where to start? We have workouts for you.
- Take it outdoors: Yes, you're used to the gym and feel pretty comfortable in the environment, but don't let that stop you from taking your workout outdoors. Find a local park or hiking trail that works with your regular routine, and change it up in nature. And you can even hook up with outdoor bootcamp classes to get started.
Source: POPSUGAR Photography / Ericka McConnell
- Switch machines: If you usually hit the quad machine, head to the squat machine the next time you're working out. It's time to get over your fear of trying a new machine and go for it. Make a date with a personal trainer for a full tour of what's available at your gym plus insider info on how to use each machine the right way.
- Hit the ball: Ditch doing crunches and work out with a stability ball instead. You always see them at the gym, so maybe it's time to spend a bit of time together. You'll totally rock your core - along with the rest of your body.
- Swap your cardio: If you're a regular on the treadmill, head over to the elliptical instead. And it doesn't have to be about brainlessly sweating; check out these engaging workouts that will get your heart pumping.
- Take a new class: If you've always wanted to try boxing, do it! Push yourself past any insecurities and break into a new fitness craze. Sign up and then train for an adventure race, take a barre class, or fly through a Tabata session. It's just you and your body, so get over your mind and refresh your workout.
More from C9 Champion®
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43 Fat-Blasting Moves For Those Who Hate to Run
Exercising hard enough to raise your heartbeat will burn major calories, but not everyone loves to run. Luckily, there are many ways to hit your cardio goals that don't involve miles. These 43 cardio moves will help burn fat and build muscle, no running required. Find your new favorite ways to cardio here.
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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!
RELATED:
10 Ways to Be a Better Runner (Without Logging Miles)
How to Make That Long Run Feel Easier
Strengthen and Stretch! The 12 Moves All Runners Need to Do
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Blast Calories With This 30-Minute Bootcamp Workout
The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.
The class I subbed for today is a 45-minute class, so we completed this workout in addition to a warmup, some bodyweight exercises, and a cooldown stretch to round everything out. (FYI since this is a question I often receive: I did not complete the actual bootcamp portion of the class with everyone, but I did demo everything and corrected form. It's a workout that's right up my alley, though!)
To learn more about this workout, check out the full post on Peanut Butter Fingers.
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Lose Weight Faster! How to Rev Up Your Metabolism All Day
Have a sluggish metabolism? Fight back by doing these things throughout your day to boost your metabolism from morning till night.
- Choose these every time you eat: Sounds crazy but the chewiness of fruits, veggies, and whole grains makes your mouth work harder, and the high-fiber content also takes more energy to digest, which combined adds up to a 10 percent increase in calorie burn. Choose these foods in their whole, natural state to reap more of the metabolism-boosting benefits.
- Lean protein, too: Protein also requires more energy to digest while keeping you feeling full and satisfied, so be sure to include this essential nutrient in every meal and snack.
- Drop and give me 20: Right before every meal and snack, get on the floor and do 20 to 50 push-ups (choose the amount for your strength level). Short bursts of exercise can lead to an afterburn of 200 calories throughout the day, and lean muscle also burns more fat.
- Sip green tea or water: Green tea contains catechins, an antioxidant that raises resting metabolism by four percent (about 80 calories a day). If you're not into this beverage, sip plain old water throughout the day to avoid dehydration, which can slow down metabolism.
- Take five: Stress not only leads to high-calorie snacking, it can actually slow your metabolism down. So it's important to take regular breaks from your busy day. If you have a desk job, meditating may not be the best choice as studies have shown that sitting for an hour or more reduces the fat-burning enzymes in your body by as much as 90 percent. Get up and dance to your favorite song, go for a quick five-minute brisk walk, or move through this de-stressing yoga sequence.
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Michelle Obama Proves How Fit She Is in This Motivational Video
Michelle Obama is known for her commitment to health and fitness, and she's been working to combat childhood obesity since launching the Let's Move campaign in 2010. In honor of the organization's five-year anniversary, the first lady launched the #GimmeFive campaign, which encourages people to share five ways they're living a healthier life by eating better and exercising more. Michelle shared her own video, "#GimmeFive FLOTUS Style," to show five ways she keeps active: jump rope, ab exercises, jump squats, bench presses, and boxing. See the motivational video of Michelle kicking ass in the White House's gym, and then get her enviable arms with these moves (spoiler: her incredible form will inspire you to do better).
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mercredi 20 mai 2015
What Happened When I FINALLY, Begrudgingly Embraced My "Pudge"
From our friends at YourTango: how one woman finally learned to accept her belly and fully love her body.
Obsessing about my weight finally just became too freaking exhausting.
When it comes to my body and appearance, I've always had issues.
From an early age, I was always picking on myself. As a kid, I was too skinny and my mother tried to plump me up by giving me Carnation Instant Breakfast. I gained some weight and in my middle school days, I began to develop acne. So not only was I now concerned about how I looked and my body appearance, I also had big red dots along my skin to worry about.
I was disgusted whenever I looked in the mirror. I tried to make myself feel better by dressing in clothes that made me feel pretty, wearing makeup and hanging out with girls that boosted my confidence, but nothing worked.
In high school, I joined Colorguard - a club that makes marching band more interesting by dancing and twirling flags, sabres, rifles and batons - and was excited to be part of a club that I figured (hoped) wouldn't judge me.
At the time, I wasn't a fan of wearing bras because I didn't like my boobs. They were so big and the bras I wore didn't support my breasts like they should've and often made them sag. One day in band camp - yes, I actually went to band camp - someone teased me about my "hanging boobs" and again, I felt my confidence instantly diminish.
After that, I began wearing a more supportive bra and even lost a decent amount of weight.
When I came home that summer, my mother told me I looked too thin and wanted me to gain some weight back. But I balked: I was happy with my weight loss. I felt more confident and my pimples weren't as red so I looked prettier. I began working out and wearing clothes that actually fit me properly.
My mother has always been my biggest cheerleader and gave my brothers and I the best life possible. But even still, I was never happy with who I was. In addition to all my other insecurities, I hated my big nose. People often told me I was ugly because I had such a big honker. And the grossest thing was: I listened to them.
Instead of blocking out all the negative comments from others around me, I digested and began to believe them. I thought: Maybe I am ugly. Maybe I won't ever find a man who loves me. (Trust me, I realize the worst part about me is how easily I can be influenced and look! There I go criticizing myself again.)
I knew that I had to make major alterations to my life or live miserably. I sat in my room contemplating what I could do to change my attitude for the better. I was so negative about my appearance and it was affecting my entire life. Would I continue to bash myself or would I finally accept that I was trying my hardest to look and feel better?
I vamped up my workouts and began getting rid of the extra skin around my belly.
But my God, do you know how difficult it is to work on your lower abdomen? It was a total nightmare, but I was happy to see my rolls eventually disappear. Then, I improved my eating habits and stopped consuming so many snacks and processed foods.
After I began to see results, I still wasn't happy with myself. Sure, some days I feel confident but others I just feel blah.
And, what I've learned from all of this is: My body will never be perfect.
Also, the way I look will never change unless I get surgery, which I refuse to do, so why not embrace what my momma gave me?
When I think about it, I have a wonderful figure with a dab of flab around my tummy.
Society teaches us that we must be a size 2 in order to be beautiful, but what about the plus-size women who are gorgeous? Why must you be "thin" to fit in? We shouldn't be judged on the size of our jeans; we should be judged by our character.
So let's stop hating on each other and begin using positive reinforcement because our world would be so much better.
What Your Body Type Says About How GOOD You Are In Bed
4 Ways To Finally Get Over Your Body Insecurities FOR-EV-ER
How I (Finally) Learned To Love Myself Naked
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10 Veggie Burger Recipes That Will Convert Serious Meat Eaters
The classic burger is a staple of any Summer BBQ. If you're looking to mix (or lighten) up things at your next burger bash, bring out one of these tasty and tempting veggie burgers. Both omnivores and strict vegetarians will love these creative and satisfying recipes; you might even find a new favorite!
- Additional reporting by Jenny Sugar
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5 Effective Booty-Building Moves From Shaun T
- Try these Shaun T exercises to tone your tush - Shape
- 7 superfoods you need in your diet - Real Simple
- 101 ways to chill out at night and get sounder sleep - HuffPost Healthy Living
- What nutritionists eat when they want to slim down - Self
- The reason you're not losing belly fat - Health
- Blend up a low-carb smoothie recipe - Fitness
- Burn calories like crazy with this 5-minute workout - Women's Health
- Get grilling with over 40 healthy recipes - Cooking Light
- See how much the "perfect" female body has changed in 100 years - Greatist
Source POPSUGAR Fitness http://ift.tt/1FBCmSb
One-Pot Meals For Fast and Easy Weeknight Cooking
When you're eating clean, cooking dinner at home is ideal, but we all know that's a lot easier said than done. The one thing that makes weeknight cooking significantly easier is cooking everything in one pot or pan - postmeal cleanup is instantly cut down. These one-pot and -pan recipes are quick, easy, and healthy, making them perfect for your Monday-Friday dinner plans.
- Additional reporting by Leta Shy
1. Chicken Corn Chili
Chili isn't just for Winter! The fact that making a delicious batch is little more than throwing ingredients in a pot makes it doubly comforting. Make this healthy chicken corn chili recipe for a filling meal that clocks in at only 210 calories per serving.
Source: Gen Y Foodie
2. Red Lentil Tomato Soup
This recipe for red lentil tomato soup makes for a light meal. The addition of lentils to a classic tomato soup base increases the protein and fiber content for a satisfying meal in a bowl.
Source: POPSUGAR Photography / Jaime Young
3. Everything Kale Salad
What's better than a one-pot meal? A one-pot, no-cook meal that satisfies. This hefty kale salad recipe includes a bit of everything from your pantry and fridge: from persimmons to tuna and garbanzo beans, the salad stands up to any evening hunger pangs.
Source: Shockingly Delicous
4. Salad-Stuffed Avocado
Avocado on a salad is good, but salad in an avocado is genius. The only dish you'll use to make this quick, fiber-rich meal is a bowl to mix the veggies and lime juice.
Source: POPSUGAR Photography / Lizzie Fuhr
5. Salmon With Crispy Cabbage and Kale
There's no need to sauté your greens in a separate pan for this 25-minute salmon dish. Cabbage and superfood kale get crispy in the oven before being topped with salmon fillets and a lemony dill dressing.
Source: POPSUGAR Photography / Nicole Perry
6. Tortilla-Less Soup
Skip the carb-heavy tortillas and make this light, spicy chicken tortilla-less soup. You won't miss the regular version with this one: it's low in calories and packed with protein and Vitamin C.
Source: POPSUGAR Photography / Lizzie Fuhr
7. Vegan Pumpkin Chili
This delicious bean chili is both vegetarian and vegan, and it incorporates a secret ingredient to make it extrahearty and thick: pumpkin. Trust us, it works.
Source: POPSUGAR Photography / Anna Monette Roberts
8. Vegan Tempeh With Kale
If you've shied away from cooking with tempeh before, start with this recipe, and it's sure to have you hooked. Full of whole grains, protein, and antioxidants, this one-pan tempeh with kale is weeknight (and tastebud) approved.
Source: Eating Bird Food
9. Dijon Roast Chicken With Spring Vegetables
The art of the roast chicken isn't as complicated as it sounds. Throwing chicken and veggies galore into the same pan makes it flavorful and incredibly simple. This recipe calls for carrots and radishes, but you can add any and all of your favorite healthy additions.
Source: POPSUGAR Photography / Lauren Hendrickson
10. Pan-Seared Salmon With Arugula, Zucchini, and Asparagus
You don't even need to preheat the oven for this easy salmon dish. Crisp up the salmon in the same pan that you sauté the veggies in, and you've got a low-calorie, elegant meal in minutes.
Source: Cooking For Keeps
11. Lemon Chicken With Asparagus and Potatoes
With this lemon chicken dish, you'll throw the side dish into the same skillet as the chicken for maximum flavor and minimum cleanup.
Source: Damn Delicious
12. Egg White Frittata
Who says frittatas are only for breakfast? This lightning-fast egg white frittata is one of Lea Michele's favorite dishes, and it might soon become one of yours. Spinach and red peppers lighten the dish, while the egg whites and feta provide over 20 grams of protein per serving.
Source: POPSUGAR Photography / Lizzie Fuhr
13. Baked Sweet Potato With Cannellini Beans and Spinach
This baked sweet potato with cannellini beans and spinach is a clean twist on a heavy classic.
Source: POPSUGAR Photography / Anna Monette Roberts
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7 Ways to Eat Better at Work
If you find that you can't stop unhealthy snacking at work, keep these tips from Self in mind.
BYO Salad
"When you pack your lunch at home, you generally make it when you're full either after dinner or after breakfast the day of," says Brian Wansink, director of Cornell's Food & Brand Lab and author of Slim by Design. "This means you tend to make healthier choices than if you were to purchase lunch when you're hungry." No time? Prep on Sundays, take leftovers or try one of these 10-minute lunch ideas.
Eat Anywhere But At Your Desk
Working through lunch may make you feel like an office rockstar, but it can encourage you to unconsciously snack later. "When we desk-eat, we tend to reward ourselves later with extra food for having 'given up' our lunch hour," explains Wansink. If you can't get away altogether, at least sit somewhere other than at your computer, such as a conference or break room, Wansink suggests.
Fill 15 Minutes
Ignoring your co-worker's birthday donuts could make you crave them more. "Those who had a small taste of a desired food and then distracted themselves with a phone call or other task for 15 minutes felt satiated and didn't feel the need to indulge more," says Wansink. So have a treat and then dive into a project, meet with a cube-mate or take a walk outside. A study from University of Exeter found that a 15-minute walk cut snacking at work by 50 percent.
Swap H20 for Coffee
Rather than carrying a cup of java to every meeting, tote a bottle of water. A Virginia Tech study found that people who drank 2 cups of water before every meal lost an average of 15.5 pounds after two weeks. "Even the slightest amount of dehydration can be confused with feelings of hunger, which may result in eating unnecessary calories," says Lisa Moskovitz, RD, CDN.
Have a Handful of Pistachios
They'll satisfy your 3 PM munchies and keep you fuller longer than something out of the vending machine. "Nut for nut, pistachios provide more to snack on than any other," says Tanya Zuckerbrot, MS, RD. "Forty-nine pistachios have 160 calories, 3 grams of fiber and 6 grams of protein whereas you can only have 23 almonds for the same nutrients and calories."
Bypass the Candy Dish
"Every office seems to have a candy bowl, and walking by it often invites grab-and-go snacking," says Zuckerbrot. The farther away a food is, the less likely you are to eat it, so make sure it's in another department, and take the long way around it if you have trouble resisting. Just think: You'll sneak in a few more steps this way, too.
Bring Flowers, Not Cake
Marking birthdays, holidays, promotions, and work wins with colleagues is important–but try to make the festivities less food-centric. "Create an office culture that doesn't embrace cupcakes for celebrations," suggests Caroline Cederquist, MD, author of The MD Factor Diet. "Plan active events to celebrate a co-worker's success instead of just a feast."
More from SELF:
- 11 Things To Tell Yourself To Get #UpNOut in the Morning
- Step Up Your Plank Game With This Challenging Variation
- Bachelorette Report: Why Are So Many of the Bachelors Personal Trainers?
Source POPSUGAR Fitness http://ift.tt/1efKtYu
Skipping Meals May Be the Reason Why You're Holding Onto Belly Fat
A new study on gorging and fasting just may convince you that losing weight is more than about calories in and calories out - in fact, skipping meals may just be why you can't shake that layer of belly fat.
The lab study, published in the Journal of Nutritional Biochemistry, looked at different groups of mice: a control group that was allowed to eat food as they pleased and another set of mice who ate all of their food in one session and fasted the rest of the time. After the study, the researchers found that while both groups weighed about the same, the mice on the restricted diet had more belly fat than the control group and also developed insulin resistance as well (a classic sign of prediabetes). When evaluated, the authors found that the restricted-diet mice had elevation in inflammation levels and gene changes that promoted storage of fat cells - as well as bigger fat cells - especially in the abdominal area.
The researchers say that the findings can correspond to humans, especially since they tried to mimic our own busy-life behavior in the study. Even when the restricted-diet mice were put back on a normal diet (where they could eat as they pleased), they still ended up eating a day's worth of calories in just four hours then fasted for the next 20. Turns out, gorging habits are hard to shake. "People don't necessarily [binge and fast] over a 24-hour period, but some people do eat just one large meal a day," said Martha Belury, the senior author of the study. This small study offers further proof that going big, even if you eat the same calories in the long run, may not work for your weight-loss goals. Instead of sitting down to one big meal and starving for the rest of the day, eat smaller meals throughout the day and follow these rules on when to eat to lose weight.
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Work Your Upper and Lower Body With 5 TRX Moves
The following post was originally featured on Fit Bottomed Girls and written by Erika, who is part of POPSUGAR Select Fitness.
Recently, I was introduced to TRX training, and I cannot get enough. TRX was developed and born in the Navy SEALs - that alone tells you it's pretty badass. TRX suspension training combines strength, balance, core stability, and flexibility. It's a nice change from the stacks of weights many of us use to build muscle. It uses gravity and your own body weight to perform all kinds of exercises.
It's a major fitness craze and all for good reason: it's effective, portable, challenging, and offers hundreds of exercise options that engage multiple muscles all at once. For example, a simple balance lunge can become a core-stabilization exercise. Oh! And you can do it basically anywhere you can securely anchor your TRX, making it perfect for this time of year when you're looking to take your workout outside.
With that in mind, the awesome folks at TRX shared five TRX suspension exercises with us that will work your upper and lower body. If you're just starting out, focus on doing two sets of each for 30 to 45 seconds. Try not to rush. The more time you spend with the tension, the stronger you'll be.
The Row
Set Up: Face the anchor point (the spot your TRX is clipped into) while holding onto the handles and lean back while keeping tension on the straps.
Movement: Using your back muscles, row your body up until your hands are on the sides of your chest. Brace your core and try to move your whole body in one controlled movement.
Return: Use your back muscles to slowly lower your body to the start position.
Chest Press
Set Up: Stand facing away from the anchor point with your hands gripping the handles straight out in front of your body, aligned with your shoulders.
Movement: Bend your elbows to lower your body under control like you're doing a bench press until your hands are next to your ribs.
Return: Then extend your arms straight out in front of your chest to drive the handles back out to the starting position.
To make the exercise easier, move your feet farther away from the anchor point and stand more upright. To increase the challenge, step your feet back closer to the anchor point to put your body at a steeper angle.
TRX Crunch From the Elbows
Set Up: Get in a plank position on your elbows, with your feet in the foot cradles of the suspension trainer, directly under the anchor point.
Movement: Brace your core and pike your hips up while letting your head drop between your arms, and crunch your knees toward your chest.
Return: Drop your hips back down under control, and straighten your legs to return to a plank position.
TRX Crossing Balance Lunge
Set Up: Stand facing the anchor point and hold the handles with your palms facing each other. Lift one leg so that your thigh is parallel to the ground and your knee is bent to 90 degrees.
Movement: Drive your leg back and lunge down until the thigh of your working leg is parallel with the ground and the knee of your other leg lines up with the knee of your working leg.
Return: Drive through your heel and squeeze your glutes to stand up.
TRX Sprinter Start
Set Up: Stand facing away from the anchor point holding the handles with your hands next to your chest and the straps under your arms. Walk your feet back until your body is at a 45-degree angle. Reach back with one leg until your working leg is bent at a 90-degree angle.
Movement: Drive through the ball of your front foot until your leg is straight and drive the opposite knee up until it's at a 90-degree angle.
Return: Step your non-working leg back to return to the start position.
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Go Long, Get Fast, Burn Calories: Treadmill Run
Today's workout in our Better-Body Challenge is cardio. This 45-minute workout starts at a slower place, but to keep things interesting, the speed picks up toward the end, making this a negative-split run. It takes a little discipline to start slowly and build speed throughout your workout, but when the time comes to run faster, your body will be ready for the challenge. Doing this type of workout consistently will help increase your overall running speed, too. And we love that 45 minutes of cardio is going to burn some serious calories.
If you are new to running, you can still tackle the negative-split run. Start at a comfortable speed and just increase in the increments and times this plan suggests.
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 | Warmup |
| 5:00-12:00 | 6.0 | 1.0 | |
| 12:00-19:00 | 6.1 | 1.0 | |
| 19:00-26:00 | 6.2 | 1.0 | |
| 26:00-32:00 | 6.3 | 1.0 | |
| 32:00-38:00 | 6.4 | 1.0 | |
| 38:00-41:00 | 6.5 | 1.0 | |
| 41:00-45:00 | 5.5 | 1.0 | Cooldown |
If running isn't your jam, try this 45-minute elliptical workout, or bike, swim, or Zumba - it doesn't matter how you get your heart rate up, just keep moving for three-quarters of an hour.
Beginners: You can do this workout. Start at a pace you are comfortable with, and increase your pace in the increments suggested in the plan.
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Do These 10 Things in Your Kitchen to Lose Weight
The kitchen is the heart of the home, but it's also the place that can make or break you on the weight-loss front. If you're on a quest to slim down, do these 10 things in your kitchen.
- Make fruits and veggies as accessible as a bag of chips: Wash, cut up, and store produce such as grapes, melon, kiwi, strawberries, carrots, peppers, and celery in reusable containers in the fridge so they're easy to grab. Make sure they're right up front at eye level so they're the first thing you see when you open the fridge door.
- Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it's tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You're sure to eat a salad with dinner if it's already made - just scoop out a bowl, top with vinaigrette, and enjoy.
- Have measuring cups and spoons on the counter: Measuring your food will keep portions in check since overestimating serving sizes is a huge reason people don't lose weight. Seeing measuring spoons and cups on your kitchen counter will be a visual reminder not to forget to use them.
- Premake snack packs: You know what happens when you eat chips or crackers out of the box - you practically end up polishing off the entire package! Take your favorite healthy snacks such as mixed nuts, popcorn, cheese, and fresh fruit, grab some Ziploc baggies, and make some 100-calorie or 150-calorie snack packs you can keep in your cupboard or in a snack box in your fridge.
- Freeze fruits and veggies: Buy larger bags of fruits and veggies at the store and wash, cut, and store them in baggies in the freezer. You'll not only save money when you buy in bulk, but you'll also have them on hand to add to your smoothies, yogurt, pasta dishes, soups, and omelets. You can also puree veggies and freeze cubes to add to soups, tomato sauce, mashed potatoes, dips, oatmeal, smoothies, or use as a spread on sandwiches.
- Freeze smoothie bags: If you're in a rush in the morning, prep these fruit and veggie smoothie bags and keep them in the freezer. Just empty the contents in the blender, add the extras labeled on the bag, and you'll have a low-cal, fiber- and protein-packed breakfast that'll keep you full all morning long.
- Ditch the unhealthy foods: Your hubby and kids might be fans of an occasional can of soda, bowl of cookie dough ice cream, or Hershey's Kiss, but if those foods are within your reach, you're bound to crave them. Throw out or give away the junk, because if it's not in your kitchen, you can't be tempted to eat it.
- Use smaller-sized plates: When we prepare a plate of food, we feel the need to fill it up completely. If you start out with a smaller-sized salad plate, there's only so much you can pile on, so you'll end up consuming fewer calories.
- Double or even triple the recipe: Whether you're making soup, roasted veggies, homemade veggie burgers, or something else for dinner, don't just make enough for one meal. Package the leftovers in containers you can easily grab for the next few days' meals. If your lunch or dinner is already prepared, you won't have to resort to unhealthy takeout.
- Put food away before you sit down to eat: After you've cooked up an amazing vegan mac and cheese, serve yourself an appropriate serving size and then wrap it up and put leftovers in the fridge. If you leave it out, you're more likely to go back for unnecessary seconds or thirds. Out of sight means off your hips.
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A Full-Body Elliptical Workout Perfect For Cardio Newbies
Love it or hate it, a major plus to sweating it out on the elliptical is that you can work your body in a variety of ways using this machine. Pedaling forward works your quads, while going backward targets the hamstrings and butt. Pushing the handles gets your chest, and pulling them focuses the work in your upper back. And letting go of the handles while keeping your pace steady challenges your core stability. Plus, the elliptical is joint-friendly, making it the perfect machine for starting your fitness routine if you're new to aerobic workouts and cardio machines.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 |
|
130 | Warm up |
| 03:00-5:00 |
|
130 | Warm up |
| 05:00-10:00 |
|
140 | Speed up |
| 10:00-15:00 |
|
140 | Backward |
| 15:00-20:00 |
|
140 | Forward |
| 20:00-22:30 |
|
140 | Push |
| 22:30-25:00 |
|
140 | Pull |
| 25:00-30:00 |
|
140 | No hands |
| 30:00-35:00 |
|
130 | Cool down |
*SPM = strides per minute
Incline = 20 percent
Use this workout as a guideline, and adjust the resistance and the strides per minute to your level. Click here for a printable version of this workout to take to the gym.
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This 35-Minute Interval Playlist Will Turn You Into a Runner
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.
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mardi 19 mai 2015
Have a Healthier Holiday BBQ With Delicious (More Nutritious) Sides
Skip the standard mayo-laden potato and macaroni salads, and instead opt for a refreshing new side dish or take a creative twist on the classics. When you bring one of these recipes to your Memorial Day BBQ, you'll feel lighter, more energized, and just as satisfied.
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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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With the Help of Hard Work and Taylor Swift, This Man Lost Over 400 Pounds
Any Taylor Swift fan knows that working out to her music makes exercise way more enjoyable, and one man has proven just how effective it can be. After a 28-year-old Ronnie Brower heard his doctor say he could die before the age of 35, he knew it was time to make major changes to his lifestyle. The Taylor Swift superfan embarked on a two-year journey of hard workouts and steadfast motivation, and he went from a staggering 675 pounds to 250. To celebrate his incredible transformation, he's going to Taylor Swift's 1989 concert this June in Cleveland, and his next goal is to meet her in person.
"He told me in his darkest days . . . he would often listen to Taylor, and it was the messages in her music that kind of gave him some source of joy and happiness," Ronnie's weight-loss coach, Joe Bufano, told the Daily Dot. Watch the video of Ronnie's journey, set appropriately to "Change" and "Shake It Off" by Taylor Swift (two of the best workout songs, in my opinion), and share his story to help him fulfill his ultimate dream.
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Want to Balance in Forearm Stand? Yoga Sequence to Get You There
If you've already mastered how to do a Headstand, it's time to tackle the amazing Forearm Stand. What you need is a strong upper body and core, as well as open shoulders and hamstrings. Keep reading to learn how to target these areas so you'll be balancing in this Cirque du Soleil-like inversion in no time.
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The Important Breast-Cancer-Awareness Photo You Need to See
You know how important it is to be checked for breast cancer, but sometimes the signs are a lot more subtle than you might catch. One woman spotted something underneath her breast that could have easily been overlooked, and now she's using her photo to spread awareness to other women about the importance of taking any mark seriously. Lisa Royle of Manchester, England, saw some "very subtle dimples" underneath her breast. Dimpled skin might not be one of the first signs of breast cancer that come to mind, but the American Cancer Society lists skin irritation and dimpling as possible symptoms. Lisa wanted to share this photo before undergoing a mastectomy in order to help educate other women about possible symptoms. See Lisa's post below, and then read about foods that lower your risk of breast cancer and 10 things every woman can do to help prevent breast cancer.
Ok so I never thought I'd post a boob picture on Facebook but I thought I would before it gets chopped off next week....
Posted by Lisa Royle on Monday, May 11, 2015
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The Best #IHateRunning Quotes on Instagram
If you hate running, but you do it anyway, you'll totally relate to this.
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These Transformation Tuesday Posts Will Motivate You to Kick Ass in the Gym
When you've worked hard to kick your own butt and get in shape, it's natural to want to show off your results. Thanks to Instagram, the inspiration you need is just a hashtag away. In the spirit of #TransformationTuesday, we've rounded up 12 inspiring posts from ladies who have committed to health and fitness for a better, stronger life (after all, strong is the new skinny). Read on to see what these women had to say about their transformations, and search the hashtag for even more motivation!
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Desserts With a Surprising High-Protein Ingredient You Can't Even Taste
From pies to smoothies to chocolate mousse, these dessert recipes all have one thing in common that will totally fool your taste buds - they'll never be able to taste the tofu! Seriously. When pureed, tofu has a supercreamy consistency, and because it's virtually flavorless, it takes on the sweetness of the ingredients it's mixed with offering you a delicious, high-protein dessert that's actually good for you.
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6 Reasons You Should Be Eating Cherries
Snacking on sweet and tart cherries is one of the best parts of Summer. You knew they were healthy - one cup is just 77 calories! - but did you know they were packed with tons of nutritional benefits and can even ward off diseases? Here's why you should add cherries to your grocery list all season long.
They reduce inflammation: A study published in the Journal of Nutrition found that cherry consumption reduces several biomarkers associated with chronic inflammatory diseases. Specifically, cherry juice can ease joint inflammation for people who suffer from arthritis and gout, according to a University of Vermont study.
They're a good source of vitamin C and fiber: A one-cup serving of cherries contains 25 percent of your daily recommended amount of vitamin C and over two grams of fiber.
They can improve brain function: If you make it a habit to snack on tart cherries, you could be improving your brain in the long run. Research has shown that cherries can even reduce symptoms of Alzheimer's disease and Huntington's disease.
They prevent muscle damage: Cherries reduce muscle soreness after a workout, and they can prevent greater muscle damage in the long run. While sore muscles are a sign of a good workout, it's never all that fun to deal with painful steps on the stairs the next day. Cherries are chock full of anthocyanins, powerful antioxidants that contain anti-inflammatory properties and soothe aching muscles.
They fight cardiovascular disease: The potent anthocyanins, which give cherries their ruby hue, can also have a positive effect on heart health. University of Michigan Health system researchers found that cherries can "alter factors linked to heart disease and diabetes."
They help you sleep: Cherries are a natural source of melatonin, a hormone that helps control sleep. Considering how important sleep is for your overall health (it can even affect the results of your diet), it's worth incorporating cherry juice into your diet if you're having trouble getting enough hours each night. A study published in the Journal of Medicinal Food found that, specifically, tart cherry juice can improve sleep in adults affected by insomnia.
Craving cherries now? Use them fresh from the farmers market, or pick up a bag of frozen, and try these healthy recipes:
- Vegan cherry chocolate chip ice cream
- Vegan cherry smoothie
- Slow-cooker chocolate cherry oatmeal
- Quinoa salad with cherries and feta
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How Often You Need to Switch Up Workouts to Keep Losing Weight
- How to beat a workout plateau - Women's Health
- Science explains why people overindulge at night - Real Simple
- 10 tips for a healthy and stress-free morning - POPSUGAR Smart Living
- How to give your metabolism a boost - Health
- What time to buy corn and other farmers market hacks - Cooking Light
- Is your right side stronger than your left? How to level out - Fitness
- Read this before running your first half marathon - Shape
- 20 brands of cereal that are actually healthy - Greatist
- 6 parkour-inspired total-body moves - Self
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What You Should Know About the Physical Effects of Binge-Watching TV
Before you start binge-watching a new show, you have to check out this graphic from Details that shows the effects of your TV marathons.
On Your Spine
The problem: Sitting curves your spine into a C-shape, and keeping it that way too long can cause cramped and aching muscles and smushed organs.
The solution: Consider a recliner. It'll let your back keep the natural, better-for-you S-shape it has when you're standing, says Galen Cranz, a posture expert and professor at the University of California Berkeley.
On Your Quads
The problem: You get soft. People who say they watch TV "very often" are 40 percent more likely than non-TV watchers to exercise less than one hour a week, according to a six-year study of more than 15,000 adults.
The solution: Use Game of Thrones (or, hell, The Bachelor) as motivation. Seeing someone fit on screen makes you more likely to want your body to look like his, says research from Boise State in Idaho.
On Your Gut
The problem: Weight gain. A six-year U.S. study found that for every two hours of TV you watch a day, you're 23 percent more likely to become obese (and 14 percent more likely to develop diabetes).
The solution: Avoid the Food Network. Studies show-not shockingly-that, say, hate-watching Guy Fieri makes you want to stuff your face, too.
On Your Brain
The problem: You're a zombie (and not the badass Walking Dead kind). Researchers at Brigham and Women's Hospital recently found that a typical binge in front of fluorescent light (about four hours) before bed results in a harder time falling asleep, less REM sleep, and grogginess the next day, even after clocking eight hours. The culprit: The "blue light" TVs emit inhibits the release of melatonin, a hormone that helps you knock off.
The solution: Limit your viewing to three hours after work. Daytime bingeing won't affect your sleep cycle.
On Your Lungs
The problem: Sitting shrinks your lung capacity by a third, so you get less oxygen, which causes a decrease in mental focus the second your ass hits the couch.
The solution: Sit in a chair with a pillow behind your lower back-a position that helps open your lungs.
On Your Heart
The problem: Your ticker will stop beating sooner. An Australian study of national health records found that, on average, every single hour of TV watching after age 25 reduces life expectancy by close to 22 minutes.
The solution: Researchers have discovered little mortality risk for people who watch less than an hour a day. Pick a show that's a real mind-fuck (like Black Mirror), so you're more likely to need time between episodes.
- Arianne Cohen
Check out more great stories from Details:
- The Only 5 Exercises You'll Ever Need
- The Absolute Best Ab Exercises
- 7 Physical Effects of Sleep Deprivation
- Shirtless Nick Jonas Explains How He Got His New Body
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Want to Lose Weight? Start Running Intervals
For many of the same reasons we love Tabata workouts, interval training is a great way to push your body. Not only is it an ideal technique for runners trying to stick to their time goals and build up their stamina, but interval training also aids in weight loss.
If you've had difficulty letting go of that pesky muffin top, an interval workout may be your ticket to success. Alternating between periods of pushing your body to the max with rest periods has been proven to help you lose belly fat. Interval training also revs up your metabolism! In a study from the journal Cell Metabolism, researchers found that periods of intense cardio can fire up certain genes that initiate the fat-burning process and after-burn effect, which translates to more calories burned even after the workout is over. It doesn't get better than that!
If you're not sure where to start, here are some workouts to get you inspired interval-style:
- 30-minute pyramid intervals
- 30-minute Barry's Bootcamp running workout
- 35-minute anywhere walk-run playlist
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
- 45-minute fat-burning treadmill workout
- 60-minute 300-calorie-burning walking-jogging workout
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5 Easy Ways to Work Out on Your Next Summer Vacation
Exercise is always a great mood-booster, and it shouldn't be something that you forget about when you go out of town. That's why we partnered with C9 Champion® to highlight simple ways to mix in some fitness with your next Summer getaway.
There's an uncontested amount of joy surrounding Summer vacations - the promise of warm weather (depending on where you're going, of course) coupled with an opportunity to take a break and escape. And while all of these experiences are integral when it comes to planning your next trip, it's also important to incorporate some wellness into your travels. Here, five simple ways to squeeze fitness into your next itinerary.
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Why an Active Rest Day Feels Better Than Couch Time
Source: Shutterstock
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our Better-Body Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
Source: POPSUGAR PhotographyA weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooth knotted muscles and prime tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
Source: POPSUGAR Photography
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
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Tomorrow's Weight Loss Depends on These 4 Things
While losing weight isn't something that happens overnight, doing some prep work the night before can make all the difference when you step on the scale. If slimming down and becoming healthier are two goals at the top of your priority list, here are four must dos to make part of your weeknight routine.
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Nutritionists Share Their Tricks to Make Dinner Work For Weight Loss
Want to know how the last meal of the day can help you drop pounds? We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for what to eat for supper to help you lose weight. Follow their advice below to start seeing results.
Source: POPSUGAR PhotographyCalories
Aim for a range between 450 and 550 calories. If you're trying to lose weight, stay closer to 450, and if you're trying to maintain weight, especially if you're working out, shoot closer to 550 calories.
Carbs
About 45 to 55 percent of your dinner calories should be devoted to carbs, which is about 50 to 75 grams of carbs. Don't be afraid to eat carbs at night because you're worried you won't have time to burn them off. As long as you're sticking to your total calorie amount for the day, eating carbs at this meal isn't more likely to cause weight gain. Actually, eating enough carbs at dinner can dissolve those postdinner carb cravings for sweets and chips.
Protein
About 20 to 25 percent of your dinner calorie amount should be protein, which works out to 25 to 35 grams. Protein is vital to help rebuild and maintain muscle, and since your body does a lot of rebuilding at night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing postdinner noshing sessions.
Fats
Shoot for about 15 to 25 grams, which is about 30 to 35 percent of your total supper calories. Instead of saturated fats like beef and cheese, go for monounsaturated fats (MUFAs) like olive oil, sesame oil, coconut oil, avocado, olives, and nuts and seeds.
Fiber
To help you reach the recommended daily total of 25 grams per day, aim for at least eight grams at dinnertime. This should be coming primarily from fiber-rich carb choices like whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.
Sugars
Stick to no more than seven grams or fewer of total sugars. And when it comes to added sugar, try not to exceed four grams - that's about one teaspoon of any sweetener used in sauces or dressing.
Timing
Ideally you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7/7:30 p.m. As mentioned above, don't worry about eating dinner too late. As long as you don't exceed your daily calories, what time you eat won't impact your weight.
A Few Examples of Perfect Dinners
Source: POPSUGAR Photography / Jenny Sugar- Mexican Quinoa Bites With Salsa: Enjoy four of these quinoa and black bean bites with one-quarter of an avocado and two tablespoons of mild salsa.
Calories: 506
Total fat: 22.2 g
Saturated fat: 7.9 g
Carbs: 55.1 g
Fiber: 13.9 g
Sugars: 6.5 g
Protein: 24.2 g - Source: POPSUGAR Photography / Lizzie Fuhr
- Panko-Crusted Fish Over Kale With a Side of Wild Rice: Follow this simple recipe to make one serving of panko-crusted halibut, and enjoy it with a curly kale salad and half a cup of cooked wild rice mixed with one-eighth cup of kidney beans.
Calories: 550
Total fat: 20.4 g
Saturated fat: 4.3 g
Carbs: 52.8 g
Fiber: 7.4 g
Sugars: 3.3 g
Protein: 41.9 g - Source: POPSUGAR Photography / Lizzie Fuhr
- Grilled Chicken Burrito Bowl With Brown Rice: Whip up this easy dish made with chicken, black beans, and salsa, and stir in half a cup of cooked brown rice and half a tablespoon of olive oil to make it even more filling.
Calories: 518
Total fat: 11.7 g
Saturated fat: 1.4 g
Carbs: 58.7 g
Fiber: 10.1 g
Sugars: 4.7 g
Protein: 45.1 g - Source: POPSUGAR Photography / Jenny Sugar
- Butternut Squash and Lentil Soup With Bread: For the vegans out there, throw all the ingredients in your slow cooker in the morning, and you'll come home to a hot bowl of creamy butternut squash lentil soup. Enjoy your bowl with two small slices of warm sourdough bread smeared with half a tablespoon each of Earth Balance.
Calories: 538
Total fat: 14.3 g
Saturated fat: 4.3 g
Carbs: 76.8 g
Fiber: 18.5 g
Sugars: 6.5 g
Protein: 25.5 g
Dinner Mistakes to Avoid
- Skipping carbs: People often go carb-free as a way to lose weight quickly, but forbidding yourself this important nutrient will make carb cravings even stronger, leading to carb bingeing. Including healthy fiber-rich carbs such as whole grains, starchy veggies, and beans will actually satiate your hunger longer and make eating a balanced diet easier to sustain in the long term.
- Enormous plates: Dinner-size plates are pretty standard, but the amount of food you can pile on one can add up to two or three times the amount of calories you should have at dinner. Downsize your plates and use either smaller-sized salad plates or cereal bowls. Don't be afraid to measure out portions, and once you do, pack leftovers away in the fridge for tomorrow's lunch so you're not tempted to grab a few extra bites.
- Setting a strict dinner time: While there's something to be said for giving yourself guidelines for not snacking after a certain time (e.g., after you've already eaten dinner), if you find yourself skipping dinner because it's too late, then you may be setting yourself up to overeat the following day. Eating after 8 p.m. (or any time) won't make you gain weight, so there's no need to skip it. Just be sure your dinner is balanced and doesn't make you exceed your daily calorie limit for the day.
Looking to lose weight during other times of the day? Here's what to eat for breakfast and what to eat for lunch, as well as what to eat at snack time to lose weight.
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lundi 18 mai 2015
These Hilarious Running Tees Will Actually Make You Want to Run
Let's face it, sometimes running is the worst. When the motivation just isn't striking, what you need is a hilarious message to get you going. These supercute tees are basically mind readers - run now, wine later, right? Treat yourself with one of these graphic workout shirts, and you'll be motivated to hit the pavement or show it off at the gym.
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An Elliptical Workout That Feels Like Running
Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don't hold the handles and pump like you do when you're running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.
| Time | Resistance | SPM |
|---|---|---|
| 0:00-2:00 | 3 | Warm up |
| 2:00-5:00 | 5 | Warm up |
| 5:00-10:00 | 7 | 155-160 |
| 10:00-15:00 | 10 | 140 |
| 15:00-18:00 | 7 | 160 |
| 18:00-21:00 | 10 | 150 |
| 21:00-24:00 | 7 | 160 |
| 24:00-25:00 | 10 | 150 |
| 25:00-26:00 | 8 | 140 |
| 26:00-27:00 | 10 | 150 |
| 27:00-30:00 | 7 | 150 |
| 30:00-35:00 | 7-5 | Backward |
My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.
This is also a great cardio workout if your knees have been bothering you while running or you're coming off a hamstring strain.
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Here's How to Be a Stellar At-Home Yogi
If you're new to yoga, getting hands-on attention from a teacher is the best way to build a strong foundation. But if you're strapped for cash, it's still possible to build a solid yoga practice on your own. Both seasoned students and newbies alike can benefit from these tips on creating a sustainable home practice.
Start slow: There's no need to dive into a 45-minute sequence from the get-go; start with just 15 or 20 minutes when creating your home practice. You'll be more likely to stay committed to your new routine if the length of your practice doesn't seem so daunting. Get started with our 20-minute total-body yoga sequence.
Timing's everything: Every day, do your best to hit your mat at the same time. Whether it's first thing in the morning or once you're home from work, a stable routine will train your mind to crave a regular practice time. You also won't have the excuse about where to find the time to practice if it's seamlessly built into your busy schedule.
Pick poses wisely: A great yoga teacher once told me to choose two poses I love and one I hate when building a practice at home. The ones you love will have you feeling confident and graceful, but the ones we hate are the ones our bodies need the most!
Create a sacred space: Make a sweet home for your practice. Whether it's a corner of your bedroom, a section on your living room floor, or even your back porch, find a place where you'll have ample room for your mat and for fluid movement. Consider lighting a candle or two to kick up the ambience a notch.
Have the essentials on hand: Whether you're a beginner or an advanced yogi, watch this video to learn all about the essential tools for yoga you should have at home. In addition to the quality DVDs we suggest, try out our 10-minute yoga sequences from YogaWorks and Jennifer Aniston's yoga teacher Mandy Ingber or this flat-belly yoga sequence from Travis Eliot to complement your practice and offer the instruction you need.
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The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with now that Summer is around the corner? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off holiday ham alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
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What the "Dad Bod" Really Tells Us About How We Label Men vs. Women
The "dad bod" trend is sweeping the nation, and it's time to explore what it really means. Here's all you need to know about the "dad bod" and how labels affect both men and women, thanks to our friends at Greatist.
Talking about guys who have a little added cushion around the middle-thanks to a not-so-serious gym habit mixed with a love of pizza and beer-seems oh-so-ordinary. These guys are our dads, our brothers, and maybe even the person staring back at you in the mirror. They're also the newest "it" guy-loved by women, admired by men-catapulted to Internet glory thanks to a story that explained "why girls love the dad bod."
Now talk of the dad bod is almost unavoidable. Some have championed the trend for helping men feel comfortable in their own skin. Others have called the trend sexist, pointing out that society still expects women to be lean and fit. (That explains why we talk about the "momshell"-yes, that's a combo of mom and bombshell-instead of the "mom bod.")
All of this discussion on dad bods got us thinking: While we talk about women's bodies all the time (from the booty babe to the waif), the dad bod is one of few examples where we're explicitly talking about men's bodies-their shape, size, and flabbiness. We usually label men based on their personality, style, and even the way they carry themselves. So we decided to take a little walk down memory lane for nostalgia's sake and look at the ways we've labeled men-from emo to bro-over the last 15 years. (You'll notice there's not much body talk here.)
Ah, the turn of the new millennium was a magical time when it was finally cool for men to be emotional and talk about their feelings-a major change from the "grown men don't cry" attitude. Guys took to their MySpace pages where they would paste lyrics from their favorite emo bands, like Jimmy Eat World and Dashboard Confessional. They'd dress in skinny jeans, preferably black ones they could snag from their sister's closet, and accessorize with a studded belt and a pair of worn Chuck Taylors. And you can't forget about the flat iron, the new must-have bathroom accessory to ensure perfectly swept bangs. Sure, skinny jeans suggest we're talking about slender body types here, but the term "emo boy" refers to sensitive types who were more in touch with their feelings.
The complete opposite of the rugged man wearing Wranglers, metrosexual came to define the more sophisticated and fashionable man who splurged on manis and pedis and didn't shy away from $40 moisturizer. The metrosexual man was all about style, from wearing tailored designer clothes to man jewelry. And then there was the rise of manscaping. As the label became more mainstream, many straight metrosexuals found themselves needing to "come out" and explain how they could be interested in fashion and beauty.
This label is reserved for guys who looked like they just stepped out of the library or a catalog from the 1950s. Just like metrosexual, the hipster label is closely intertwined with fashion: colorful pants with one leg rolled up (so it won't hit the chain on his fixed-gear bike!) paired with grandpa sweaters that make us nostalgic for Mr. Rogers and a neat pair of specs. A hipster guy's lifestyle often includes a socially conscious bend-single-sourced coffee and free-range chicken-that sometimes goes as far as railing against materialism (which would explain the thrift store purchases). The hipster label describes the way a person dresses, thinks, and acts.
Sure, a bro is at home in the gym. We've got the "Do you even lift?" meme (and their general affinity for protein powder) to thank for that. And they certainly are known for showing more skin than hipsters and metrosexuals-often sporting two tickets to the gun show in a frat tank. But, for better or worse, the bro label is less about the way someone looks and more about their attitude (sometimes douchey, hopefully always lovable) and the way they carry themselves.
And that brings us to the dad bod. Many people have explained exactly what the dad bod looks like: "a nice balance between a beer gut and working out," "a cuddly torso and a gentle paunch," and "a formerly fit athlete [who] has gone a bit to seed and grown a nice layer of protective fat around his muscular girth." But these definitions often go beyond body image and describe a lifestyle of guzzling beer and chowing down on pizza, and most notably an attitude where you don't care about the way you look (or at least what other people think of you).
The Takeaway
We label both men and women, but what those labels describe is very different. For men, the label defines an all-compassing person-his style, his habits, his preferences. For women, it's almost always squarely focused on her appearance (and more specifically her body). That's part of the reason you'll find workout plans to help you get a bootylicious body but not one for achieving a dad bod.
Check out more great stories from Greatist:
- See How the "Perfect" Female Body Has Changed in the Last 100 Years
- This Will Help You Stop Being Disappointed in Your Body
- This Trainer Just Shared Her Most Embarrassing Secret With the Internet
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Sweat and Strengthen! 45-Minute Printable Cardio-and-Toning Workout
Yes! You can get a solid full-body workout done in under an hour. This efficient 45-minute sweat session starts with a push of cardio and finishes with strength training, focused on ab and arm work.
Click here for an image-free printable of this workout to keep on hand at the gym!
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25 Ab-Toning Moves - No Crunches Required
Let's be honest: crunches aren't the most exciting of exercises. And they're not always the most effective way to tone your abs anyway. If you're bored with your sit-up routine, here are 25 fun and effective moves to mix up your workout and tone your midsection!
- Additional reporting by Emily Bibb and Jenny Sugar
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5 Postrun Habits You Need to Stop Now
You're finally done with your run, but what you do afterward is just as important for your health. Are you sabotaging your fitness goals by making these mistakes? Read on to see the consequences of these post-workout habits that are a normal part of your running routine.
Mistake #1: You Forget to Stretch
Just 10 minutes of stretching can alleviate aches and pains that can last much longer if you skip out. Stretching after your run helps accelerate muscle repair and keep fascia and muscles supple, both of which are important for preventing injury and increasing flexibility. If you don't want to have to trade your running hobby for injury-induced couch time, take a few minutes after each run to stretch; these postrun stretching moves will help.
Mistake #2: You Don't Refuel
You're meeting friends for happy hour after a 45-minute treadmill session, and after a shower, hair and makeup session, and a round of drinks, it hits you - you're starving! Eating a post-workout snack isn't just important for your grumbling stomach, though; having a protein- and carb-rich snack between 30 minutes and two hours after you work out replenishes your muscles' energy stores as well as helps them become stronger. After all, why undo all the hard work you've done right away? Keep a simple post-workout snack in your gym bag if you're not going to be able to make or order healthy food in your two-hour window.
Mistake #3: You Don't Drink Enough Water
After a run, make sure you hydrate, hydrate, hydrate, especially if you didn't drink water during your workout. Dehydration can lead to fatigue, cramps, mood swings, and other unpleasant symptoms that are the opposite of the workout euphoria you should be feeling.
Mistake #4: You Don't Change Out of Your Clothes
After-gym errands and resting on the couch can postpone shower time indefinitely, but the results aren't worth it: perma-odor on your workout clothes, body acne, and even yeast infections. Change out of your workout clothes as soon as you can, and use these tips for getting the stink out of your workout clothes.
Mistake #5: You Don't Schedule Your Next Run
You didn't want to wake up early to go on a run, but you did and are feeling pretty proud. Instead of using it as an excuse to postpone your next run, let that enthusiasm carry you to your next workout. Pencil in your next run, find a fun running workout, and keep it consistent - your health will thank you for it.
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