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.
vendredi 22 mai 2015
The 1 Shift in Your Diet That Will Guarantee Results
For celebrity trainers and hosts of Extreme Weight Loss Chris and Heidi Powell, there's a simple way to change the body instantly and beat belly bloat - just in time for bikini season. It's all about the foods we eat, but more importantly, overeat. If you're consuming too much salt and sugar, a strong core can be covered up by a "layer of water and potentially a layer of fat," Heidi says.
Here is the pair's concrete rule to banish bloat in time for beach season: get sodium intake down to 1,500 milligrams per day, and cut sugar down to 20 grams. Eliminating excessive amounts of these belly-bloating culprits allows your body to naturally shed water weight and reveal all your hard work from the gym. Once you make this shift in your diet, Chris says you'll see an immediate change.
To limit sugar and salt in your diet, cut out processed foods and reach for whole foods instead, like fresh produce and whole grains. And whenever you're purchasing packaged foods from the grocery store, Chris insists that you "take a look at those nutrition labels!" When high percentages of salt and sugar are present, it's a red flag to put the box back on the shelf and walk away. Let these low-sugar breakfast ideas and low-salt recipes serve as your go-to meals before slipping on that bikini.
Products: Suboo swimsuit, Morgenthal Frederics sunglasses
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10-Minute Tone-Up: Arms and Shoulders
A sexy back will help you rock your tank top with confidence this Summer. So grab a set of five-pound dumbbells and get ready to sculpt your shoulders and tone your arms with our 10-minute workout. Don't forget to work your gams with this leg and butt workout!
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Flat-Belly Workout: Cardio and Crunchless Abs
Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions in this Better-Body Challenge. This workout alternates between jumping rope and standing ab exercise, so you can tone your belly while burning serious calories in just 20 minutes. We use one eight-pound dumbbell in this workout to increase the toning potential of each exercise. No weights? No problem. This workout will still be effective without them.
Learn the details of the strength-training moves below, then print this workout, and start jumping!
Low to High Woodchop
- Squat and twist to hold the dumbbell on the outside of your left leg.
- Exhale and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
Weighted Side Bend
- Hold the dumbbell above your head, squeezing your ears with your upper arms to activate your core.
- Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright, and then slowly to the left. Keep your pelvis still as you bend to the side.
Kick Crunch
- Exhale to engage the abs as you kick your right leg up, bringing your left hand to your right toes, doing a small crunch.
- Repeat on the other side.
Rotate Row
- Start in a shallow squat, holding the weight in your right hand.
- Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. Do for 30 seconds, then switch sides.
Overhead Circle
- Stand with your feet slightly wider than your hips with your knees soft. Hold the dumbbell overhead with both hands.
- Keeping your abs pulled to the spine, circle the weight around your head starting to the left. Your ribs can move slightly, but your pelvis should stay still. After 30 seconds, reverse direction and circle to the right.
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The Ingredient You Should Be Adding to Every Smoothie
I've always been an eggs and avocado enthusiast when it comes to breakfast, but recently, a smoothie's combination of being refreshing and ready in one minute has helped me make the transition from the stove to the blender. I've been playing around with a number of ingredient combinations, but regardless of what I toss into the mix, there's one nutrient-dense item that remains: spinach.
This leafy green might turn everything a grassy hue, but you should not be afraid to drink up. Here's why I always toss (at least) one cup of spinach into my breakfast smoothie.
It helps tone muscle: Popeye had the right idea! While your spinach-filled smoothie won't make you muscles grow immediately, a Swedish animal study found found that nitrate, found naturally in spinach, may improve muscle tone and endurance in humans.
It restores your energy: Iron helps transport oxygen around the body, and people with an iron deficiency often feel fatigued and groggy without realizing it's the problem. Bumping up your iron intake can make a huge difference in how you feel, and spinach is one of the best natural plant sources out there.
You can't taste it: While kale can leave your smoothie looking and tasting very green, spinach easily sneaks in without affecting flavor. If you're not convinced, try this pear, grape, and spinach smoothie or this chocolate-banana blend. These recipes will help you turn into a spinach smoothie convert, too.
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jeudi 21 mai 2015
The Best Habits For Losing Belly Fat
Looking your best begins with feeling strong and confident in your body. Regular exercise and a healthy eating plan will help you feel your most gorgeous, but for those days when you feel like you want a little extra help, these flat-belly tips could be just what you need. We've compiled a few smart habits that will help you debloat, detox, and feel like your sleekest self; pin or print this infographic for reference.
Want more debloating tips? Check out our 21-Day Flat-Belly Challenge, a smart workout plan paired with fun belly-blasting tips and fat-burning recipe ideas for each day.
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Make Planks Even More Effective by Adding Weights
Planks are one of the most effective exercises because they fire up so many muscles at once, especially the core and upper body. You can make them even harder - you know you want to! - by adding a pair of dumbbells. Grab a pair of three- to 10-pounders and throw these moves into your next routine. Since plank position can be tough on the wrists, alternate these plank variations with moves that give your hands a break, such as squats or lunges.
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15 Deceptively Healthy Dishes to Bring to the Holiday Potluck
It's time to start planning for your holiday potluck - the calorie fest that can be tough to navigate when you're watching your weight. Luckily, since you're toting a dish along, you can flip the attitude with a healthy option or two. Whether you've signed up for dips, chips, or dessert, there is a deceptively delicious way to whip them up guilt free. And the best part, the other guests will never know if you don't give it away. Check out these 15 deviously healthy holiday potluck treats.
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Celebrate With a Cold One! Calories in Your Summertime Beer
Warmer weather is synonymous with barbecues, which means hamburgers, potato salad, and, of course, beer. Unfortunately, sipping a bottle is like "liquid bread" because of all the carbs, so it's good to know that not all beers are created equally, especially when it comes to calories.
If you're watching your waistline and enjoying an ice-cold brew, then you'll probably want to see how beers compare. The numbers may surprise you. Here's the nutritional info for one glass, can, or bottle of beer (about 12 ounces). Keep in mind that even though there may be health benefits associated with drinking alcohol, they only come with drinking in moderation. For women, that means one drink a day.
| Beer Brand | Calories | Carbs (g) | Alcohol Percent |
|---|---|---|---|
| Amstel Light | 95 | 5 | 3.5 |
| Anchor Steam | 158 | 14.2 | 4.9 |
| Anheuser-Busch Ice Pale Lager | 171 | 12.5 | 5.9 |
| Anheuser-Busch Light Pale Lager | 95 | 3.2 | 4.1 |
| Beck's Pilsner | 138 | 9 | 5 |
| Beck's Premier Light | 63 | 3.8 | 2.3 |
| Budweiser | 145 | 10.6 | 5 |
| Bud Light | 110 | 6.6 | 4.2 |
| Budweiser Select | 99 | 3.1 | 4.3 |
| Budweiser Select 55 | 55 | 1.8 | 2.4 |
| Colt 45 | 157 | 10.8 | 5.6 |
| Coors | 149 | 12.2 | 5 |
| Coors Light | 102 | 5 | 4.2 |
| Corona Extra | 148 | 14 | 4.6 |
| Corona Light | 99 | 5 | 3.2 |
| Foster's Premium Ale | 160 | 12.5 | 5.5 |
| Guinness Extra Stout | 176 | 14 | 6 |
| Guinness Draught | 126 | 10 | 4 |
| Harpoon IPA | 170 | 15 | 5.9 |
| Heineken | 148 | 11.3 | 5 |
| Heineken Light | 99 | 6.8 | 3.5 |
| Killian's Irish Red | 162 | 14.8 | 5 |
| Labatt Blue | 153 | 5 | 5 |
| Labatt Blue Light | 111 | 8 | 4 |
| Long Trail | 163 | 18.5 | 4.6 |
| Magic Hat #9 | 165 | 14.6 | 5.1 |
| Michelob Dark Lager | 152 | 11.8 | 5.1 |
| Michelob Ultra | 95 | 2.6 | 4.2 |
| Miller Genuine Draft | 143 | 13.1 | 4.7 |
| Miller MGD 64 | 64 | 2.4 | 2.8 |
| Milwaukee's Best Ice | 144 | 7.3 | 5.9 |
| Molson Ice | 160 | 11.6 | 5.6 |
| Molson Light | 113 | 9.9 | 3.9 |
| Natural Light | 95 | 3.2 | 4.2 |
| Newcastle Brown Ale | 138 | 12.8 | 4.7 |
| O'Doul's | 65 | 13.3 | .4 |
| Pabst Blue Ribbon | 145 | 12 | 4.7 |
| Pabst Blue Ribbon Light | 113 | 8.3 | 3.9 |
| Pete's Wicked Ale | 172 | 17.5 | 5.3 |
| Red Stripe | 151 | 13.8 | 5 |
| Rolling Rock Extra Pale Lager | 132 | 10 | 4.5 |
| Sam Adams Boston Lager | 180 | 18.8 | 4.9 |
| Sam Adams Light | 119 | 9.6 | 4 |
| Sierra Nevada Bigfoot | 330 | 30.3 | 9.6 |
| Sierra Nevada Pale Ale | 176 | 14.1 | 5.6 |
| Stella Artois | 154 | 12.8 | 5.2 |
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Gym Confessions: You've Probably Been There
Ugh, we've all had bad days at the gym, and after seeing these honest gym confessions, you'll know you're not alone.
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Ronda Rousey: Being Voted Best UFC Fighter Is "Better Than Being Sexiest Woman Alive"
Sports Illustrated has named Ronda Rousey "pound-for-pound" the best UFC fighter (man or woman), and the undefeated mixed martial artist says she'd way rather have that title than Sexiest Woman Alive. "It makes me feel way better than if someone told me I was pretty. . . . There's the Sexiest Woman Alive every year. It's once in a blue moon that you see a woman at the top of the pound-for-pound list," she said in a Real Sports profile. In the video, Ronda discusses the struggles and background that led her to where she is today and addresses how she wants to use her fame to inspire other girls to be strong and confident, especially in their own bodies. Watch HBO's clip below, and read on to see her kicking ass and proving that strong is the new skinny.
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Hot or Cold? The Benefits of Both Kinds of Showers
Showering is an essential part of a healthy routine, but depending on the temperature, your time spent under the water can offer different benefits. Whether you like it hot or prefer it cold, learn how your showering routine can affect your health. After reading, you might rethink which way you turn the dial.
Some Like It Hot
- Hot showers can relieve tension and soothe stiff muscles. If you have a powerful showerhead, even better! Let the hot water work like a minimassage on your shoulders, neck, and back.
- Studies have shown that taking a hot shower can amp up your oxytocin levels and ease anxiety. Anyone working with stress can use more of the love hormone in their life!
- A hot shower also acts as a natural decongestant to relieve cold symptoms, since the hot steam moisturizes nasal passages.
- Under the weather and running a slight fever? A hot shower might be what you need to help break your fever and bring your temperature back to normal.
Some Like It Cold
- Cold showers - as unbearable as they are - are actually really good for our bodies! Turning your shower cold for the last five minutes can help "shock" your body awake. This instant change in temperature relieves your body of fatigue and increases your mental alertness.
- A "cooler" shower (around 68 degrees) for two to three minutes once or twice daily is recommended by researchers as a treatment for depression. Just make sure you check in with your doctor before testing this out!
- On the more vain side of the spectrum, cold showers are better for our hair and skin. Where a hot shower can dry things out, cold showers hydrate and help with split ends and dry skin.
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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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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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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
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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?
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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
Source POPSUGAR Fitness http://ift.tt/1AcO3wm
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
Source POPSUGAR Fitness http://ift.tt/1R0j4rz
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
Source POPSUGAR Fitness http://ift.tt/1S6xSGA
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
Source POPSUGAR Fitness http://ift.tt/1BaKpSc
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.
Source POPSUGAR Fitness http://ift.tt/1Fqo2tG
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