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 12 juin 2015
These Bodyweight Exercises Could Help Determine Your Lifespan
- The fitness tests that could determine your life expectancy - Shape
- The ingredient that will transform your breakfast - Self
- Cold temps could be the answer to shedding a few extra pounds - Women's Health
- You probably believe these 4 allergy myths - Real Simple
- Yoga moves to help fight cellulite - Health
- Clean eating out is possible at these restaurants - Cooking Light
- The brutal truth you need to hear about body image - Greatist
- Your kitchen could be causing you to pack on the pounds - Fitness
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How to Prevent Crazy PMS Cravings From Making You Gain a Few
You just ate lunch, but 30 minutes later, you can't stop thinking about chocolate, so you eat it. Then 10 minutes after that, you want something salty and crunchy, so you down a few handfuls of pretzels. Then 10 minutes later, ice cream seems like the best idea you've ever had. What gives? Then you realize you're due for your period next week. Damn those PMS cravings!
You can thank your hormones, specifically cortisol and serotonin. Nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition explain the "stress hormone cortisol tends to spike right before your period and the calm-inducing hormone serotonin tends to dip. This combo causes cravings for sweets and carbs as well as fatty foods." Here's how to make sure your PMS cravings don't sabotage your goals.
Skip These
Willow and Stephanie recommend choosing the least-processed carbs you can to keep blood sugar levels steady. That means skipping crackers and chips and choosing cooked whole grains and starchy veggies such as potatoes, sweet potatoes, corn, beans, lentils, peas, and Winter squash. Bake up some sweet potato fries, satisfy your salty-sweet cravings with these honey-roasted cinnamon chickpeas, or snack on crunchy and salted roasted edamame.
Eat This For Breakfast
Eating at least 20 grams of protein at the first meal of the day can also help stabilize blood sugar levels and keep you feeling more satisfied. Plain Greek yogurt with nuts and fruit, eggs with half a cup of sautéed potatoes and eight ounces of soy milk, or a vanilla milkshake protein smoothie are great high-protein options.
Hunger Is Your Enemy
Since your willpower is already waning and strong carb cravings can get even stronger if you're overly hungry, avoid feeling anything close to famished so your crazy cravings don't cause you to mindlessly pig out. Aim to eat a snack or meal at least every three hours to keep hunger at bay.
Two Cents About Caffeine and Alcohol
Consuming too much caffeine can make you feel more irritable and stressed out, but cutting out your usual daily cup can leave you even more on edge. So while Willow and Stephanie don't recommend cutting out caffeine entirely, they do recommend having a smaller cup of joe. And definitely cut out the afternoon cup, since caffeine can disrupt your sleep, which adds to the grumpiness and low energy that make you want to reach for sugary pick-me-ups. Alcohol can have the same effects on sleep and can also make you feel down and decrease your inhibitions and your ability to say no to overindulging. Skipping those evening glasses of wine the week before Aunt Flo arrives might seem like the absolute worst idea ever, but try it this month to see if it helps curb cravings.
How to Beat Bloat
PMS bloat can make you feel less like exercising and can also be a culprit in "I've already gained weight so it doesn't matter what I eat" thinking. But exercise is just what you need to help boost your mood and reduce PMS symptoms, so try to keep up with your regular workouts. If cramps make that impossible, try gentler exercise such as long walks, swimming, or yoga. In addition, Stephanie and Willow suggest skipping the sugary, carby, and fatty foods that can cause bloating and to take a probiotic to help keep your body's natural good bacteria in balance, which can also help to reduce that puffy feeling.
WTH, Just Give In!
You can also say, "F*ck it, it's only one week," and give in to your cravings. But there are lower-calorie ways to satisfy your needs so you can keep your mood happy without gaining weight this time every month. For ice cream cravings, make this dairy-free cherry chocolate chip ice cream. If ooey-gooey pizza's on the brain, make this low-carb version with a cauliflower crust. In the mood for a candy bar? Skip the Snickers and make these chocolate-covered caramels containing dates and sunflower seeds. Then once the cravings subside, you can go back to eating clean and healthy.
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These Workouts Will Help You Have Earth-Shattering Orgasms
Reaching that perfect orgasm can be a struggle for some. YourTango shares amazing workout tips that will help you get that big O.
Eric Amaranth, a sex life coach, tells you how to target your workout for hotter O's.
It is absolutely true that a sex life can be enjoyed regardless of the shape someone is in. My sex life coaching works for a wide range of body types. It is also true that people in better shape have certain advantages in the bedroom. This blog post will cover several of the most relevant muscle groups for both women and men plus the effect they have on your sex and orgasm quality and possibilities.
1. Abs
This muscle group is one of the most important for men or women on top. The abs are called on most to drive the pelvis during missionary and sideways missionary intercourse, which is still quite popular. Speeding up the rhythm of his thrust multiplies the effort required to keep up that pace. Slow is also great, it can contribute perfectly to big orgasms, and fast can make it feel like a blur of friction that isn't as good as the details you can feel with a slower pace.
That being said, fast has its place and specific advantages too. There are times when certain types of penetration must be done at a rapid rate based on the needs of his partner's body/genitals to reach orgasm or have the best time possible. There are still other situations that have nothing to do with the receiving partner's needs and everything to do with the man expressing his overpowering desire for his partner and masculine sexual intention.
Abs also play a lesser role in many other positions because they will be recruited for most forms of thrusting. This is why I put ab workouts at the top of the list. The more crunches you can do, the more endurance you'll have, which translates into being able to thrust rapidly for a longer period of time. This is exactly what your partner may need for a favorite type of big orgasm. Triggering certain orgasms in a given person can also require specific forms of energy-intensive stimulation. If you have what it takes to trigger it, great! If not, then that's okay, but it's time to get back in the gym.
My favorite way to workout my abs is with an abs machine that allows me to up the weight over time in a precise way. After you do crunches to a certain point, curling your own body weight won't be enough for further gains. Crunches on the floor are hard on your tail bone and lower back. You also won't be able to add more weight resistance to your crunches in a way that is easy to manage for the majority of people. I've seen my most consistent gains in my abs since using a crunches machine.
2. Quads
This muscle group is equally important to abs for both women and men. Strong, developed thighs allow a woman to sit astride her man (or penetrating woman) and buck and grind for as long as she wants or needs to drive him or her or herself over the edge into a big-O. This is a popular position for indirect clitoral stimulation during intercourse which works nicely for those women with a clitoris sensitive enough to build up and orgasm from vaginal penetration, plus indirect clitoral stimulation against her partner's pelvis. Even if a woman is not sensitive enough, she can still use this position and combine other forms of direct clitoral stimulation with it.
I have a personal attraction to women with developed thighs. I call these thighs "sex engines" because besides looking sexy, driving a woman's thrusts during female superior/cowgirl is one thing they're made for. This position when done a certain way provides a unique form of stimulation to the head of the penis via her cervix.
Thighs are also important in other positions for men, as well; particularly positions with men and doing the thrusting on their knees. The usual weight training for thighs are good: squats and quad-targeting machines. On any of my weight training workouts, I follow a pattern of 10 reps at such and such weight, rest one minute, 8 at a bit higher weight, rest one minute, then a weight setting where I can do 4 to 6 reps before my muscles can lift no more. Rest for two minutes, then do 4 to 6 again. I repeat two more times and then I'm finished with that muscle group.
3. Butt
The glutes are a big deal in sex, both practically and visually. For both genders, it's simple: everyone loves to view and touch a partner's toned, attractive bum. On a practical note, the glutes do join with the abs to help give locomotion to thrusting and other hip movements. This is an opportune time to mention that one of the things I learned early on was that rocking hips are not just a male form of physical sexual expression.
I found that women also rock their hips often as their body's way of expressing the enjoyment of the sensations. I was taught that hip bobbing in women is often good to build arousal because it is sexual body language and will urge the mind to go into a more deeply aroused place. I suggest to female clients, as does my mentor, to experiment with different levels of hip bobbing and thrusting to see how it affects them and makes things better.
I've tried a number of different exercises that do work the glutes, but no exercise does it for me like a glutes machine...not even squats. Squats can't isolate the glutes like that machine can. I don't see them in every gym, but look around in yours and try it out for a month or two using the workout method I described above. Because glutes are a large muscle group, you'll see noticeable changes faster than in smaller muscle groups like the arms. Speaking of which....
4. Arms
We all know women love men with a pair of muscled arms. It reminds me of what men lust for in breast size and shape. The visual appeal is obvious and also the strength they can exert during sex is exciting. Specifically along these lines is going back to endurance again. The stronger the arms, the more endurance they have to do manual sexual skill sets (using your hands and things held by your hands) that require higher energy output for a given partner whose sex organs need more speed and power to best facilitate specific types of intense orgasms. Not running out of juice right as she's rising up to climax was a good reason for me to get into curls and triceps work.
I like doing standing dumbbell curls for my biceps and standing cable pulldowns for my triceps. They are done with the same format as above. My decision to target first the specific muscle groups that serve me best in sex turned out to be a very good idea.
Two more things:
- Google different workouts to increase breast size. You won't increase the breast tissue volume, but a bit more prominence of the pecs will improve the overall look.
- I prefer sprints and then resting for a minute or two on the treadmill rather than long-distance running for cardio. That being said, throwing some cardio in there is really good, as well, for stamina during intercourse.
As always, I speak in my blog about the basics and omit a lot of details. The details are what my clients enjoy. Contact me today to schedule a complimentary 30 minute session to give my sex life coaching a try.
More From YourTango:
19 Playful and Supersexy Texts to Keep Things HOT
A Woman's Guide to Masturbation
This Woman Wore a Vibrator Around Town - and Let Her Husband Control It
Men Love These Sex Positions
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Is a Pooping Stool the Answer to Your Bloating Issues?
Recently at a good friend's dinner party, while using her bathroom I noticed a stool next to the toilet. Her kids were way past the small-kid stage of needing a step in order to clamber onto the potty seat, so I made a casual joke about her needing it after one too many glasses of wine. She pulled me aside, got a very serious look on her face, and said, "No. I use it. To poop."
And there you have it. My mind was blown right then and there. As she explained how she used the stool - thankfully sparing me any specific details - it made total sense. Get ready because I'm about to lay down some serious bathroom talk.
The issue with sitting while having a bowel movement is that it totally blocks the flow from your colon. We all have a Puborectalis muscle that squeezes around the place where the colon meets the rectum, helping to maintain continence (it prevents solid waste from falling out until you're ready). Sitting only allows that muscle to partially relax, which is why it can take people a long time sitting (and straining) for anything to happen. When your body can assume a squatting position with your knees above your hips, it relaxes the Puborectalis muscle fully and allows your colon to empty quickly and completely.
There are even slanted stools specifically designed for this purpose, like the Squatty Potty. This space-saver has a cutout in the middle so it fits around your toilet when you're not using it. You can also buy a regular step stool so no one knows what you're using it for; just make sure it's the right height, allowing a comfortable squatting position.
Beginner squatters can keep their bum resting on the seat, but for those more adventurous types, you can try putting all your weight on the stool and actually squatting (heck, you'll get in a great butt and thigh workout while you're at it!). And don't feel frustrated if things don't go as planned on your first go at it - this could take some time to figure out the right stool height and feet positioning. And you might be surprised how much more you can eliminate from the simple act of opening up your hips. If constipation is all too familiar, this may be the cure to your digestive woes.
If you've never heard of using a stool for your stool, your skepticism is understandable. But hey, if you made it this far reading all about squatting while pooping, there's some part of you that's intrigued and can't wait until the urge comes on so you can try it for yourself. One thing we can all agree on is that it's amazing what taking a proper poop first thing in the morning can do for the soul - it sets the tone for the entire day. You owe it to yourself, and those around you to have a happier morning by giving this a try. It could change the way you poop forever.
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This Is How to Bust Through a Workout Plateau
Breaking through plateaus requires hard work. That's why we partnered with Propel Electrolyte Water, which comes packed with electrolytes to keep you working hard through any fitness routine.
If you've ever felt completely unmotivated during a workout or just stopped seeing results entirely, you might have hit the dreaded fitness plateau. The first few weeks or months of a new exercise routine might help you gain muscle and achieve your overall wellness goals, but once your training becomes routine, it can get harder for your body to build strength and respond to the work you're putting in. But the good news is that you can do something about it. By introducing new hurdles, your muscles - and your attitude - can get a quick recharge. Here, six ways to bust through your workout plateau like a pro.
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9 Healthy Changes That Burn More Fat
Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.
- Additional reporting by Leta Shy
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jeudi 11 juin 2015
The Best Cardio Music For Summer 2015
Quality music makes or breaks my workout. It doesn't matter how committed I am to my goals or how prepared I am for my class or run; if my music is off, the sweat session is subpar. If you can relate and are in need of a music refresh, this playlist is just for you. All you need to do is plug in and get moving - full of songs currently topping the pop charts, this playlist takes care of the rest. Subscribe to the Spotify playlist, and check out the full list of tracks below.
- "Be Together" - Major Lazer, Wild Belle
- "Runaway (U & I)" - Galantis
- "Hey Mama" - David Guetta, Bebe Rexha, Nicki Minaj, Afrojack
- "Rock It Out" - Crush Effect
- "She Came to Give It to You" - Usher, Nicki Minaj
- "Waiting For Love" - Avicii
- "Lean On" - Major Lazer
- "Queen of Peace" - Florence + The Machine
- "Verge" - Owl City, Aloe Blacc
- "Emergency" - Icona Pop
- "American Oxygen" - Rihanna
- "Break Free" - Ariana Grande, Zedd
- "Often (Kygo Remix)" - The Weeknd
- "21" - Hunter Hayes
- "The Night Is Still Young" - Nicki Minaj
- "The Handler" - Muse
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11 Things You Hate When You're Trying to Lose Weight
Losing weight sucks. Plain and simple. Certain people make dropping those pounds even harder, but there are also certain things you can't stand because they make you want to eat and eat and EAT! If you're trying to slim down, you'll want to avoid these things.
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23 Times Yogis Defied the Laws of Physics
Yoga is a practice you can take from fitness classes and apply anywhere you go. If you're an adventurous yogi, you will want to test handstands and hummingbird poses outside of the classroom, from the beach to under the water. These advanced positions require balance, strength, and flexibility, and with years of practice, some yogis can effortlessly pull off moves just about anywhere - including on the ledge of a mountain. Read on to see the most beautiful places yogis have traveled to, all while showing off their insane yoga skills.
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How to Make Exercise a Habit You Love
If you just can't learn to love exercise, this article from Shape will help you change your mind-set and embrace a sweaty workout routine.
Missing the motivation to move? You could be thinking about exercise in all the wrong ways. That's because exercise should be a reward-and we've become conditioned to see it as a punishment, says Michelle Segar, Ph.D., a motivation scientist and author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness (out June 10). In fact, one of the best ways to build long-term motivation to stay fit is learning how to stop stressing out about all of the things typically associated with exercise-weight control, disease prevention, strength, and endurance. Having fun with your workouts helps you stick with 'em-research proves it. So, ready to kick short-term motivation to the curb and garner up the motivation needed to exercise for life?
Don't Confine Your Activity to the Gym
Your workout doesn't have to take place in a gym or with a bootcamp instructor looming over you. Physical activity can occur in the context of your everyday life, says Segar. And this is the best way to make it habit! Look at your daily life and discover where hidden movement is, she suggests. One of Segar's favorite ways to sneak in exercise? By taking "the long cut"-the longest distance to any one place. She also actively waits, taking a walk while her son is at karate practice, for example, and makes family time active, so they bond and exercise at the same time.
Treat Fitness as a Gift
Exercise shouldn't feel like something you "should" do. Switch your mindset to see exercise as a gift to your body, instead of a burden, and you'll condition yourself to want to do it, says Segar. Need proof? Don't you feel energized and happy after a good workout? That sense of renewal and revitalization is a present you give to yourself, she says. Thinking about exercise in this way-and doing activities that make you happy-will give you an immediate reward, which feels inspiring.
Set Learning Goals
There are two different types of goals: performance goals (like exercising five times a week to lose 15 pounds) and learning goals (discovering how to stay consistently fit for life). Most of us set performance goals, especially when we think about exercise and weight loss. Research in the field of education has found that learning goals are more motivational, though, says Segar. "When our goal is to learn, we are naturally curious and interested and want to pay attention when challenges arise." This keeps you invested over the long-term-while there is always something new to learn, willpower dips after you meet a performance goal, like finishing a 10K. Not sure where to start? Master indoor rock climbing, road cycling, or sign up for a new class every week.
Focus on Post-Workout Bliss
Your day-to-day decision to exercise (or not) is probably an emotional one, not a logical one, explain Segar. (Most decision-making stems from your emotional system.) So the excuses you tell yourself ("I'm too tired! I just don't feel like it! I'd rather sleep in!")-ignore 'em! Research from the University of Pennsylvania found that these emotional reactions are based on immediate feelings, whereas logical decision-making is focused on a future outcome. So tune into your logical side by focusing on how great you'll feel right after you finish your workout. Thinking of that immediate benefit will get you out of bed because it appeals to your emotional side (feel good now) and your logical side (rock a bikini next month!). Over time, you'll be so used to thinking about exercise as something that makes you feel good, that you'll no longer think of it as a chore.
Related links:
5 Essential Tips for Running on a Beach
Why You Should Add Fermented Foods to Your Diet
How a Cynical Attitude Hurts Your Health and Wealth
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A Totally Toned Core Can Help Your Body's Overall Strength
- 4 power moves for firmer hips and thighs - Health
- 5 simple changes that will put you on track for better health - Real Simple
- The nutrients that even the healthiest people forget about - Shape
- Fuel up after a great workout with this protein-rich recipe - Self
- Recover from your running injuries with these workouts - Women's Running
- A guide to the best and worst carbs - Cooking Light
- How to finally become a "normal" eater - Women's Health
- The busy girl's guide to Trader Joe's - POPSUGAR Food
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Hate Running but Do It Anyway? Then You'll Love These Quotes
If you hate running, but you do it anyway, you'll totally relate to this.
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17 Healthy Desserts For a Hot Summer Day
On a warm afternoon or evening, there's nothing better than a refreshing treat to cool you off and hit the spot - and sweet indulgences can have a place in your healthy diet. For a light and delicious dessert that won't weigh you down, try one of these recipes fit for Summer.
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The 10 Commandments of Weight Loss
Source: POPSUGAR Photography / Kat Borchart
There's no magic bullet or secret pill - sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 rules to live by every day.
1. Thou Shalt Eat Breakfast
Healthy foodie trends may come and go, but breakfast is a must. People who eat breakfast regularly lose more weight, since it jump-starts your metabolism, helping your body to burn more fat. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.
2. Thou Shalt Keep It Clean
One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.
Source: POPSUGAR Photography / Jenny Sugar3. Thou Shalt Control Portions
Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.
4. Thou Shalt Welcome a Sweaty Workout Session
When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.
5. Thou Shalt Set Minigoals
As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal minigoals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.
Source: POPSUGAR Photography / Kat Borchart6. Thou Shalt Drink (More) Water
You'd be surprised just how many people confuse hunger with dehydration. Keeping your water bottle full all day long keeps your body in tip-top shape and helps you steer clear of unnecessary snacking. To maximize your water intake for weight loss, dietitian Julie Upton, MS, RD, recommends "drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories."
7. Thou Shalt Plan Ahead
Occasionally enjoying a sweet treat or special meal out are essential parts of any sustainable weight-loss plan, but it only works when you're realistic about your indulgences and learn to plan ahead. Heading to the beach next weekend? Keep your diet extraclean leading up to your getaway. This way you have a little more wiggle room to enjoy as you please. We're big believers in the 80/20 rule over here; eighty percent of the time you keep your diet clean and the other 20 percent of the day you're able to indulge freely. The math is simple: if you eat three square meals a day, three of those meals are the 20 percent of your week up for grabs.
Source: POPSUGAR Photography / Kat Borchart8. Thou Shalt Strength Train
If you were fed the myth that strength training impedes weight loss and messes with results, it's time to change your tune. Strength training builds muscle mass while boosting your metabolism. You might not tip the scale, but strength training is where the real resculpting of your body happens. Once you start lifting and moving through bodyweight moves at home, you'll be hooked.
9. Thou Shalt Rest Well
Getting adequate sleep every night makes sure you have the energy to power through your workout, but it's also been proven to help curb a ravenous appetite, since those who get adequate sleep eat an average of 300 calories less than those who don't. Sleep also surprisingly fights against "fat" genes. In one study that looked at twins, the twin who slept longer had a lower BMI than the twin who did not. In short? Wind down and get to bed earlier. Your body thanks you in advance for supporting all its hard work in the kitchen and the gym.
10. Thou Shalt Remain Positive
When you treat yourself with kindness, you're able to bounce back faster and stay on track for longer. Keep a healthy sense of humor, leave room to laugh, and take it day by day. Every experience won't be perfect, but when you're kind to yourself and keep a positive outlook, this whole weight-loss thing will feel a lot easier.
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Feel Stronger and Sexier With This Arm-Sculpting Yoga Sequence
Sometimes when you wave goodbye to your friend, it feels like your arm is jiggling even after you've stopped waving. Don't fret. It's easy to tighten and tone up your arms - just hop on your yoga mat and do these eight poses that will strengthen and sculpt your arms in no time. Move through this sequence on one side and then repeat again on the other.
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Are You a Mosquito Magnet? Natural Itch Remedies
If you're wary about smothering your skin with DEET to ward off mosquitoes, you probably end up with a few too many bug bites. The itchiness can drive you nuts, especially if you're hot or trying to sleep. Although scratching the affected area might offer immediate relief, it'll only cause more inflammation, which makes it itch even more. But worse, if you scratch the bite until it bleeds, opening the skin with your dirty fingernails can put you at risk for an infection. If you're a magnet for mosquito bites, here are some healthy ways to relieve that annoying itch.
Many of these are folk remedies used in the holistic community with little to no scientific evidence to back them up, but then again, many people swear these work. Instead of just suffering, it may be worth giving them a try.
- Alcohol: While pounding a few beers can help you forget about your itchy skin, that's not the type of alcohol I'm talking about. Grab rubbing alcohol or an alcohol wipe from a first aid kit and clean the infected area as soon as you notice you're bitten, and it can help prevent severe itchiness. No alcohol? Simple soap and water works well, too.
- Lemon or lime juice: Naturally anti-itch, antibacterial, and antimicrobial, a little bit of fresh-squeezed juice on the affected area can reduce itchiness and prevent infection. Use this remedy indoors since direct sun exposure can cause your skin to blister.
- Ice: To reduce swelling and numb the itch away, an ice pack does the trick. If you have too many bites to count, go for a cold shower or a dip in a chilly lake.
- Baking soda: For an inexpensive anti-itch remedy, make a thick paste with baking soda and water, and apply it to your bites for 15 minutes. Baking soda contains an alkaline compound that may help neutralize the pH of your skin, which can help ease inflammation.
- Tea tree oil: A natural anti-inflammatory that can help with acne or poison ivy, this essential oil can also help reduce swelling and prevent infection if you can't help but scratch.
- Toothpaste: If you don't mind little white spots all over your skin, apply dabs of peppermint toothpaste for quick itch relief.
- Salt: For fast relief, moisten the bite with a little water and gently rub it with finely ground salt. Or better yet, if you're near the beach, go for a saltwater swim.
- Aloe: The cooling effect of fresh aloe can soothe the itch and help heal the skin if it has been scratched open.
- Apple cider vinegar: Diluted in your bathtub, it not only can soothe sunburn, but the malic acid in apple cider vinegar can also soothe your itch. Not into taking a bath? Dab a few drops on a cotton ball and apply directly to the affected areas.
- Banana peel: Don't knock it till you try it! The sugars from the peel may help draw fluid out of the bite, so try rubbing the inside of a banana peel on the area.
- Saliva: A trick my brother used to use on me, spit a little on your finger, gently dab it on the bite, and let air-dry.
- Slapping: It may seem a little odd, but you can confuse your nerves by slapping the area with your hands, and your brain won't be able to discern between itch and pain.
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Eat More of These 25 Foods and Lose Weight
Regular exercise is great for building muscle and losing fat, but if you want to see real weight-loss results, what you eat matters. But dropping pounds isn't about depriving yourself - it's about choosing the right foods that satisfy without the calories. Revamping your diet is an important place to begin if you want to lose weight. For a clean start, add these 25 foods to your rotation.
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The Advice Everyone Should Follow From This 60-Year-Old CrossFit Superstar
Sandy Hill is one seriously fit and inspiring woman. After spending 18 months training for the 2015 Reebok CrossFit Games, Sandy took eighth place in the Masters Qualifier Round, sending her straight to the games later in July. Did we mention that Sandy is 60 years old?!
Never one to fall for a fitness fad, Sandy has always led an incredibly active lifestyle. She's the second American woman in the world to ascend all of the Seven Summits, trained with a Romanian gymnastics coach in her 20s, and became a CrossFit enthusiast in her late 50s - completely defying preconceived notions of what conventional aging looks like. To achieve what she's accomplished, it's no surprise that Sandy is committed, but like any person, she experiences moments where she needs extra motivation to stay engaged in such strenuous training. She has a self-proclaimed high threshold for pain, but there's one tip everyone can take away from this awe-inspiring woman: she isn't afraid to address her feelings during a workout.
Sandy never ignores emotions that come up for her during a workout. Instead, she chooses to acknowledge them, and more often than not, she finds that "the feeling is fleeting." It might seem strange, but you'll be surprised at happens once you listen up and try to get honest about what's really going on. You'll often find that any negativity or self-doubt you experience naturally dissipates after acknowledgement; and instead of giving up, walking out, or having a sub-par sweat workout, you're able to recommit and keep going. The next time your strength-training session, sweaty indoor-cycling class, or training schedule feels like too much, think of Sandy. You might not be training for the CrossFit Games, but you'll be amazed at what you can accomplish.
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If You Don't Run but Want to, This Guide Is For You
Running is a great way to get in shape since you can do it almost anywhere, and signing up for a 5K is one of the best ways to ensure you stick to your new workout goals. If you're new to running, however, there's nothing worse than slipping on your brand-new sneakers and setting out full speed, only to be out of breath a mere minute later. Staying motivated and encouraged is an important part of learning to love your new hobby, so whether you're more used to the couch than the treadmill or you've been on a long running hiatus, use these tips to help you run continuously and with confidence.
- Check with your doc: If you've never run before, it's important to make sure that there aren't any underlying conditions that will make it unsafe for you to start. Schedule a physical and go over your plans for running with your doctor so she can sign off or give you any recommendations regarding exercise.
- Don't just buy any shoe: There are tons of cute sneakers out there, but just because a pair has your favorite color combination doesn't mean it's right for your foot. Instead of blindly shopping online for what looks the best, take time to go to a specialty running-shoe store to get your gait analyzed. They'll also measure your foot to get the right size, since sometimes running-shoe sizes need to be bigger than your normal shoe size. Even if you don't buy from the shoe store, you'll know which brands and what kind of shoe to look for elsewhere.
- Sign up for a short race: If you're new to running, you should find a beginner-friendly race that'll keep you accountable and help you chart your progress. Fun runs like The Color Run and 5Ks are perfect ways to get excited about running and having a good time while you're at it.
- Have a plan: If you've signed up for a 5K, be sure to also find a beginner's 5K plan (like the our six-week 5K training plan) that will ease you into running. If you just want to be able to run for 30 minutes straight, this eight-week beginner running plan is made for you.
- Walk it out: If you've never run or it's been awhile, you're going to have to work your way up to a sustained jog. So instead of overexerting yourself straining to run a mile, start out with smaller goals, like running nonstop for one to five minutes and then walking a little until you catch your breath.
- Stick to a schedule: If you're serious about becoming a runner, practice makes perfect. Running won't get easier unless you are consistent. Try to fit in at least three runs a week to see improvements before you know it.
- Go with a friend: A friend with a similar or slightly faster pace can help you push yourself as you get better at your hobby. Plus, starting a new exercise routine with someone who's similarly motivated will keep you accountable on those days you just want to skip. If your friends aren't as enthusiastic about running as you are, keep an eye out for beginner running clubs at shoe stores, gyms, or your local community center.
- Stretch after every run: Many aches and pains can be prevented with a little prehab. To keep your muscles from being tight, make sure you stretch after every run with these cooldown stretches in order to help with muscle soreness and to loosen tight areas that can pull your joints and cause injury.
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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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10 of Our Favorite Running Shoes For Summer
Itching to go outside for a run? These Summer shoes are for you. From lightweight support to run-anywhere treads, check out a few of our favorite warm-weather kicks here.
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I Went Paleo and Now I Hate Everything
Dieting in general can be tough, not to mention going fully Paleo and cutting out carbs, dairy, and gluten altogether. Blogger Geraldine DeRuiter of The Everywhereist describes her experience going Paleo and why this nutritional approach didn't exactly work out for her.
Recently, I went pseudo Paleo.
I say pseudo, because, like most things in my life, I've jumped in headfirst without putting any thought or research into it (this is also how I ended up taking a workout class called "Insanity." Afterward, I was drooling and delirious. So I guess it delivered).
So, despite being totally unclear on what Paleo entailed, I figured I would try it because the hot guy from the gym told me I ate too many carbs.
Parenthetically, I really should stop listening to people just because they're attractive. If Jeff Goldblum told me to get a bowl haircut and rob a bank, I totally would.
As far as I can tell, Paleo is based off of the premise that humanoids were never sexier or healthier than when they were cavemen. Even though they had no birth control or penicillin or dental floss, and everyone was probably covered in lice, they were supercut and sexy, and that's a lifestyle to which we should aspire. Behold:
Source: NBC
The Paleo diet demands that you only eat what cavemen did, which means that you need to chew raw woolly-mammoth meat for hours with a mouth full of rotting teeth and wash it down with a nice refreshing gourdful of mud.
I KID! I kid. Apparently with Paleo, you need to eat a lot of protein, in the form of meat, seafood, and eggs. Plus a ton of veggies. A crazy quantity. Like, "the neighbors will start asking if you are in trouble with the local CSA-mob" number of veggies. "You might be having an affair with the guy from the farmers market" quantity of veggies.
This has curious side effects, especially gastrointestinally. Without going into too much detail, some days are . . . biologically slower than others. And some days . . . on some days, things flow way too quickly. Like, I'm basically a human Play-Doh press.
Source: Hasbro
Paleo also requires you to give up processed food, refined sugars, and alcohol, which makes sense because those things are wonderful. But you're also supposed to avoid grains, starches, and natural sweeteners (like honey), and you are supposed to limit your fruit intake. It's sort of like the Inquisition, but less fun.
In some respects, it's worked: being Paleo has killed my will to live, so I'm too sad to snack. My abs look pretty damn good, but I suspect that's from all the nights I spend wracked with sobs because I can't eat anything fun. I would take a selfie to show you, but this isn't Facebook and I'm not your misguided teenage niece.
To give you an idea of the waking nightmare that is my life, I'd like to walk you through today's Paleo abomination, in which I endeavored to make something called "carrot cake cookies" - a name which is at best a misnomer, and at worst a cruel mockery. The recipe describes them as "savory cookies," which is something that, if your blood sugar is low enough, you can almost pretend is a real thing.
But it's not. Savory cookies do not exist. There are real, honest-to-god cookies, which are filled with sugar and flour and all sorts of wonderful things that some random hot guy said I can't eat. And then there are crumbly pucks of carrot and nut that are held together by the indelible resilience of failure and good intentions. I ate three in a matter of seconds. And you know what? They weren't bad . . . though they were seasoned by a bit of forbidden honey and the salt of my own tears.
Carrot Cake Cookies (aka, Pucks of Suffering)
Ingredients:
- Carrots
- The salt of your own tears
- Nuts or something
- Ennui
- You know what? It doesn't matter what I list here. You should not make these.
If you want to go Paleo, you'll probably need a food processor, which doesn't really make sense, because cavemen didn't even have pants, so they obviously didn't have food processors or ovens or organic coconut oil. Take your ingredients (none of which are even remotely cookie-like), and grind them in the food processor until they resemble cat vomit.
(This is the first and only time in my life I didn't want to eat the cookie dough.) Take the mushy chunks and form them into little patties of sadness.
Bake them in the oven for 30 minutes at 350°F, or just toss them directly into the trash because life is meaningless.
Remember when we cared about things? Remember when our great aunt sat us on the counter of her kitchen in Rome and we watched her fold tortellini by hand, which she made just for us? And how she smiled as we sat there, staring intently at her hands?
Remember that little girl? Who spoke Italian effortlessly and ate carbs with abandon? What would she think of all this?
Source: New Line Cinema
"We forgot the taste of bread, the sound of trees, the softness of the wind. We even forgot our own name."
The cookies look exactly the same before they are digested as after. They are eternal and unchanging. As time passes, they don't decline in quality or taste because they can't. They've already started out at theoretical zero on that scale.
I weep as I take a bite. These cookies will outlive me unless I destroy them.
Tomorrow, I am getting a slice of cake from the French bakery down the street and eating the entire thing. Then I will eat a plate of pasta and think of people I loved who are no longer with me. Tomorrow, I will do this. And the cookies will be waiting, watching.
F*cking Paleo.
PS You don't want the actual cookie recipe. You don't. But here it is.
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mercredi 10 juin 2015
How to Poop Before a Race (Yes, It's Important!)
If you've ever experienced that unbearable feeling of having to "go" in the middle of a run, you now make going number two your number one priority. All the stars need to be aligned for this magical potty trip to happen, so here are some ways to prevent poop anxiety and to ensure you won't need an emergency visit to the porta-potty during a race.
- What to eat before: Getting enough fiber and water in the weeks leading up to your race can ensure you get your body on a regular schedule. This is especially important the day before your race since you don't want a bout of constipation to slow you down. For longer races such as a half or full marathon, if you're carb-loading in the days leading up to race day, make sure to still get your usual fill of 25 to 30 grams of fiber, and avoid new foods or foods that cause digestive upset. Don't overeat or undereat the day before since that can throw off your bowels too. Avoid alcohol a few days before the big day, since it can cause dehydration, which can make going to the bathroom even harder. Drinking enough water is equally essential. Aim for 15 to 20 ounces a couple hours before the race, to not only hydrate but to also help you go.
- Hello, joe: Many people find success with a simple cup of steaming coffee, since the hot liquid and the caffeine can get your digestive juices flowing. If you're not into coffee, any hot liquid such as hot water with lemon or tea can have the same effect.
- What's for breakfast? Eating can also be the magic key. Popular menu items include a bowl of oatmeal with blueberries, toast and peanut butter, or a small smoothie. Drink a glass of water with your meal to add to the flushing effect.
- Take a seat: If you don't have the immediate urge to go, sometimes the simple act of sitting and relaxing on the toilet can bring on the feeling. Make sure to wake up early enough so you have at least 10 minutes to sit and gently coax your body into going.
- Exercise: It may seem crazy to work out before a big race, but a little physical activity can also bring on the urge to go. Taking a long walk, doing some yoga twists, or just going through your usual running warmup can make a bathroom break happen.
- Set your alarm: All these things take time, and since feeling rushed can have the opposite relaxing effect you're going for, you want to allow for at least two hours before the race begins to drink, eat, sit, and be able to do it in the comfort of your own home or hotel room - not in the stinky porta-potties.
- How to nix nerves: Stressing and worrying about anything from where you'll park the morning of the race, to whether your plantar fasciitis will act up, to whether or not you'll beat your PR can tie your stomach up in knots, causing digestive issues that range from going too much to not being able to go at all. Do everything in your power to ease your stress. If there's something you're worried about that a little prep the night before can fix, do it, such as making carpool plans so you don't have to drive to the race. For overall race anxiety, yoga is a perfect option as it not only eases your mind but can ease tension in your muscles as well. A hot bath has calming effects, and the heat can also get things moving. Talking to a friend or family member about your worried thoughts is also great medicine.
- Just go with it: Your best bet is to stick with what works. Practice a routine on longer training-run days, pretending it's race day, so you get up at a certain time, eat a specific breakfast, and allow enough time to let nature take its course. Practice this a few times so you're confident nothing will stand in your way come race day.
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Our NEW Workout Generator Is Here to Make Your Workouts a Little Bit Easier
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Victoria's Secret Model Workout: 20-Minute Torch and Tone
This 20-minute body-sculpting workout helps get Victoria's Secret model Alessandra Ambrosio runway ready. Created by Alessandra's trainer Heather Dorak, founder of Pilates Platinum, the workout is loaded with moves to work multiple body parts at once, making it efficient for toning your whole body and great for torching calories. Press play, and get ready to work out like an Angel.
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Work Your Upper Body With Supersets
The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.
Hey, hey, hey! I have an upper body workout coming your way today. I completed this upper-body workout over the weekend and created it to target the biceps, triceps, shoulders, and chest.
It incorporates supersets (two exercises performed back-to-back) to keep things moving and challenge your muscles. The workout also uses both dumbbells and resistance bands to change things up a bit!
The first exercise in each superset requires dumbbells (or a barbell) and is followed immediately by a resistance band exercise that hits the same muscle for ultimate burn.
To learn more about this workout and all the moves included, check out the post on Peanut Butter Fingers!
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Get Ripped Fast! Best Arm Exercises With Weights
When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective - get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.
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Do This Foam-Roller Exercise Right Now, Feel Better All Day
Want to feel better all day? You need these easy foam-roller exercises from Self in your life.
Source: POPSUGAR Photography / Kat Borchart
You train like an athlete-so you should recover like one, too. One of the best ways? Foam rolling. It helps to restore some of your muscle tissue mobility by getting blood flowing to affected areas, explains Kyle Stull, MS, LMT, NASM-CPT, manager of content education for TriggerPoint. It's basically a serious, deep-tissue self-massage. To kick off the day pain free, Stull suggests targeting at least one of these three areas every morning: your calves, quads and thoracic spine (trainer speak for your upper back). "With the positions that most people are in during the day - like sitting in an office chair or driving a car - these areas of the body take the most stress," he says.
Whether you have time to do all three of these moves-or only just one-get ready, set and roll out. You'll feel looser, more flexible and ready to take on the day.
Source: Trigger Point
Calves: Place a foam roller on the ground and sit behind it. Position left leg in center of roller just above the ankle. Place right leg on top for extra pressure if needed (as shown). Lift body off ground and slowly sway forward and back to bring the foam roller halfway up calf and back down again four times. Then, point left toes toward and away from right side of body (creating a semi-circle like shape) four times. Repeat on opposite side.
Quads: Lie face down with foam roller under left thigh above the knee. Using arms and right leg, begin to move body up and down four times, stopping halfway up left thigh. Then, bend left leg, bringing left heel as close to butt as you can comfortably four times. Now roll up to top of thigh and back for a total of four times. Repeat on opposite side.
Thoracic Spine: Start laying face up with foam roller under your back, near the bottom of shoulder blades. Place hands behind head allowing elbows to open wide. Lift hips off ground and slowly move body up and down four times, stopping when foam roller reaches top of shoulder blades. Then return hips to ground and move torso left and right four times as if you're scratching an itch.
And just like that - a little extra TLC, a whole lot of feeling good later on.
More from Self.com
The No-Equipment Arm Workout You Can Do Anywhere
Strong, Powerful, and Inspiring: Girls Owning Their #GameFaces
Splitting Breakfast: Your New Workout Game-Changer?
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19 Healthy Raw Recipes - No Cooking Needed
If you've never uncooked anything other than a salad before, have no fear. These raw recipes, from smoothies to full-fledged entrées, are great starting points for those unfamiliar with raw cuisine. Plus, they don't require fancy equipment: in most cases, just a blender and a vegetable peeler. Click through, and chop away.
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Follow This 1-Month Lunch Plan to Help You Drop Pounds
Counting calories and planning out your meals is a surefire way to drop pounds. To help, we've created a plan that maps out healthy lunches for an entire month. It maps out four weeks, Monday through Friday, with each day's meal consisting of 400 calories or fewer. There's a theme for each week to keep your taste buds from getting bored, complete with simple recipes you can whip up the night before. Skip the takeout, and by the end of a month, your midday meal will be the reason you're dancing on the scale.
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Blast Calories With This Full-Body Tabata Workout
Ready to work the body in less time than it takes to make lunch? All you need is eight minutes to complete this high-intensity Tabata workout - perfect for when you need to burn calories fast but don't have a lot of time. During each Tabata set, you'll alternate between two total-body exercises, while also getting the heart rate up, up, up. You'll work hard for 20 seconds, taking a 10-second rest in between each move. Try this fun and easy way to melt the fat away!
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I've Been on a Diet Since 1994
Dieting can be hard, but is it something that we can ever escape from? Elyssa Friedland, author of Love and Miss Communication, shares her experience with dieting and its presence in her everyday life over the last twenty-one years.
It's date night. Actually, it's not date night. I hate that term. My husband and I are just out to dinner by ourselves, enjoying an evening without the cacophony of our three young children or the company of friends. All is going well. We are simply catching each other up on the week's events, our jobs, our errands. As harried, working parents in Manhattan, the time we have to really talk is limited. Hence date night, or not-date-night as I prefer to call it. And it feels great. Until something startling arrives that subtly shifts the power dynamic between us and darkens my mood: the bread basket.
The waiter has no idea what he's unleashed when he places the crusty sliced baguette on the table. I watch my husband reach for a double slice and spread creamy butter across the surface. He takes a first bite and all I hear is a soul-sucking "crunch." A bit of white, foamy butter rests on his upper lip and he licks it off. He signals to the waiter to come back. "Would you mind bringing olive oil as well?" Jesus, honey, I think – are you trying to kill me? First you need to cover your crusty bread in heavenly butter, then you need to soak your second piece in a pool of golden olive oil.
I consider my options: (1) Abstain from the bread basket, feeling terribly resentful of my husband but happier by the time we get home; (2) eat half a slice, a compromise that will end up feeling worse than abstention; or (3) eat as much bread as I want, slicked with oil and coated in butter, which will be orgasmic for about fifteen minutes and cataclysmic by the meal's end.
I choose option three. And when I take my first bite, I don't hear a decadent crunch. I hear the sound of my teeth grinding up guilt. And because I've decided to eat three pieces of bread, I conclude that the meal is basically a lost cause. Cue the pasta and molten lava cake. I try my best to enjoy them. Because if I'm going to consume 2,000 calories in one meal, I might as well savor them. But I can't, and the reason is this: I'VE BEEN ON A DIET SINCE 1994.
That's right, ladies. I've been on a diet for the past 21 years. In 1994, I was in seventh grade. Puberty hit with its usual wrath and I took notice of my body like I never had before. I read Seventeen magazine and talked about boys ad nauseum with my friends. And I started to watch what I ate. When I turned down that first dessert, how would I have felt knowing that was the start of a lifelong obsession with my daily consumption? Pretty depressed, most likely. And the crazy thing? I don't have an eating disorder. Not even an ounce of one. I'm a healthy weight, I do indulge from time to time, and I look pretty good, but if I lost five pounds, I'd look even better.
So if I don't have an eating disorder, then what is making me scrutinize my caloric intake? Why do I glance at my friends' plates to see what they've chosen? Why do I feel guilty after an indulgence and frustrated after an abstention? What I have are two X chromosomes. I'm a woman, plain and simple. Now I know some of you will respond to this and say that I don't have a healthy body image, that not all women think about what they eat so much. So I'll take a step back and redefine myself: I'm a woman in a major metropolitan city that cares about my appearance. Not obsessively. I don't sneak glances in mirrors and dog-ear fashion magazines. But yes, I care what I look like, and I suck in my gut when I need to and I wear black when I'm feeling bloated.
I polled a number of my friends before writing this piece. And it turns out they feel the same way. They too said that even if they haven't been an official diet for the past twenty years, they've at least watched what they ate pretty much continuously. It's not like I've gone from Atkins to Weight Watchers to South Beach to Dukan without a stop. It's just that it's been a really long time since I ate a pint of ice cream in front of the TV and then didn't self-flagellate at least for a bit after. In a word, it's been a long time since I've heard a scrumptious "crunch" instead of the chewy sound of what I perceive to be lack of discipline.
It's a bummer and it also makes me hate my husband a little. He wanted to lose weight before our wedding so he cut down on carbs pretty effortlessly and dropped fifteen pounds in about two months. Yes, that actually happened, and he wasn't even grumpy. The worst part, depending on how you look at it, is that he's kept it off for nine years already! Can you imagine?
When will it end? I'd like to think when I'm seventy-five, I'll eat Brie and jam for breakfast and steak frites for dinner without a care in the world. But maybe I won't. Maybe it never goes away, and I'll want to be the hot granny, the one who can wear a swimsuit without a coverup around the retirement village. I bring this up with my mother. She's in her sixties. I won't get more specific than that because I'd like to continue having a relationship with her. We're out to lunch and I tell her I'm working on a piece about dieting.
"Your generation is nuts," she says. "We were never this crazy about dieting."
"What about your friend Susanne [not her real name]? She's a stick."
"Oh, I think she's just naturally like that."
"Nobody's naturally like that, Mom."
"Come to think of it, she always orders salad. And she says her stomach can't tolerate dressing."
Aha.
Maybe that's the difference between our generations. We are open about dieting and exercise, probably to excess. The older generation did in fact diet (though exercise seems to have completely evaded them), but at least they had the decency to keep it out of cocktail party conversation.
"So do you watch your weight, Mom?"
"Not really," she says, a half second after she's ordered simply grilled salmon with extra vegetables instead of the whipped potatoes. Conclusion about my mother? Nothing for certain, really. She either has warped taste buds or genuinely doesn't believe that she's on a diet because she's not weighing in at a Weight Watchers meeting or recording her intake on her smartphone.
I like to fantasize about a day that starts with waffles, is punctuated with a hot pastrami sandwich and capped off with penne a la vodka. That day ends when I lay my full belly and dreamy head to sleep and I don't plan a gluten-free, fat-free, taste-free tomorrow to balance out the damage. Will it be when I'm fifty? Sixty? Seventy? Or what if I give myself one day a year to do that, starting now. That could work… maybe. I'm not sure. I really am quite talented at being hard on myself.
I said this to my husband recently: On my deathbed, in case I'm not coherent, please bring me a pint of Talenti mint chocolate chip ice cream. It is my absolute favorite and I'd like to enjoy it at least once without the aftertaste of guilt. He responded, with honest-to-goodness confusion, "If you love it so much, why don't you just eat it now? It's in the freezer."
Oh, honey, if only it were that simple.
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mardi 9 juin 2015
10 Weight-Loss Tips That Really Work
• Aim to lose about 1 to 2 pounds a week. It’s safer to lose weight slowly.
• Don’t be tempted by quick weight-loss fixes. They don’t usually
work for long, and some are dangerous.
2. Pay attention to portion size.
• Never eat out of the bag or box, or drink straight from the bottle.
Always put food on a plate and pour your drink into a glass.
• Don’t eat in front of the TV or computer. You’re more likely to
overeat if your attention is on something else.
• Try to eat in one place, preferably at the table.
3. Stay away from sugary drinks.
• One 20-ounce sugary drink has about 250 empty
calories (no nutritional value).
• One less sugary drink a day can result in a 10-lb.
weight loss per year.
• Drink water, unsweetened tea or low-fat milk.
4. Prepare more meals at home.
• It’s easier to control what you eat when you prepare
your own food.
• Home-cooked meals are usually more nutritious and less expensive.
• Keep it interesting; try new, healthy foods – for example, fruits,
vegetables or whole grains you’ve never tried.
• Check the labels on packaged foods, especially serving size and
calories per serving. Remember, most adults need 2,000 or fewer
calories a day.
5. Choose carefully when eating out.
• Some restaurant entrees and fast-food meals have more than
1,500 calories – almost as many calories as you should have
for the whole day!
• When you do eat out, watch out for large
portions.Share a main course with a friend,
or take half home.
• Order a small size whenever you can.
• Choose healthier items, like salad (but ask
for dressing on the side).
6. Eat more fruits and vegetables.
• Fill half your plate with fruits and vegetables.
• They help keep you healthy – and fill you up on very few calories.
7. Feel full on fewer calories.
• Make smarter choices. For the same calories,
you can eat 8 to 10 servings of fruits and
vegetables for one fast-food taco salad.
• Choose high-fiber foods: fruits, vegetables,
beans, lentils, whole-grain cereals, breads and pasta.
• Have a broth-based soup or green salad at the start of a meal.
• Eat slowly. It takes about 20 minutes to start feeling full.
People who eat too fast often eat too many calories.
8. Choose healthier snacks.
• Snack on fresh fruits and vegetables instead of
candy, cookies or chips.
9. Don’t skip breakfast.
• People who eat breakfast are more likely to be at a healthy weight.
• Skipping meals can make you hungrier and more likely to overeat.
10. Get moving.
• Physical activity improves mood and health – even if you don’t
lose weight.
• Get at least 30 minutes of physical activity 5 days a week,
such as brisk walking or biking.
• Just walking burns calories,improves heart health and
strengthens muscles.
• You don’t have to join
a gym or buy expensive
equipment. Make
NYC your gym!
• Get off the bus
or subway one
stop early and
walk the rest of
the way.
• Take the stairs
instead of the
elevator.
• For free or low-cost
fitness activities
Fat Loss 12 Week Workout Program
I want you to close your eyes and imagine that you are on the beach. The weather
is hot and the ocean air is ever so soothing. You are lying on your beach towel,
oblivious to any problems you may have at work or school. Bathing in the warm
glow of the sun, you open your eyes for just a second and peak down at yourself,
slowly a smile creeps over your lips as you admire your lean and hard midsection.
Yes, all those hours in the gym have paid off. Simply put, you have arrived.
Now I am not going to lie to you, my program is not going to be easy, but it will
produce better results than you ever thought possible! You might cuss me out a few
times in the middle of your workouts, but you will be thanking me when you are
living the scene that you just played out in your mind! And to me that is what
counts.
As you no doubt have realized, bodybuilding is a backwards sport. They say eat
three square meals a day, we say to eat 6 meals a day. What you have to realize is
this--The bodybuilder is a master at creating an aesthetically pl easing appearance.
Its what we do. We know our bodies in side and out, we can almost hear them
talking to us throughout the day. My point is simple, the program I am designing for
you is meant to produce several results from your body, results that I have not only
produced in myself, but in many others as well. Results such as increased
metabolism, increased definition, and best of all, a le an hard mid section that you
can proudly show off at the beach. Without further ado, here is your 12 weeks to a
leaner body workout program!
Ingredients:
Aerobics: Aerobics are an extremely important pa rt of any fat loss program. I will
only include cardio twice a week for a total of 30 minutes a session. This will give
you great fat burning effects and rev your metabolic rate in the process instead of
slowing it. If you get stuck in a rut, consider increasing this to 4-5 sessions per
week. But closely monitor your weight room performance, and signs of overtraining.
Weight Training: Too many people exclude weight training from their routines
when trying to burn fat. This is a costly mistake! Weight training spares and
conditions our muscle mass. If you didn't weight train while dieting then you would
end up burning up a lot of your muscle as energy. This is a dieters worst enemy,
muscle needs a lot of calories too maintain itself. Quite simply put, the more muscle
you have, the more fat you will burn. If you don't lift you can kiss your muscle
goodbye, along with your me tabolic rate. Not only that, but weight lifting doesn't
stop by burning calories in the weight room. It actually raises our metabolism
significantly for hours following our workouts! Therefore, we are actually still burning
major calories even after we have left the gym! My weight lifting routine will be the
backbone of this fat loss program. It will be fast pace and furious. It's results will be
equally furious, though!
These Fitness-Inspired Tattoos Represent the Ultimate Commitment to a Fit Lifestyle
Summertime means baring more skin, and if that puts you in the mood to get inked, you might want to consider one of these fitness-inspired tats.
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5 Important Reasons to Get More Sleep Tonight
- You should be getting more sleep, and here are 5 reasons - Real Simple
- This lunge move will target all of the muscles you haven't been reaching - Shape
- Snack through this 1-day diet - Self
- Don't run again until you know about this heart test - Health
- The amazing things that can happen when you finally put down the soda can - Women's Health
- Quick and healthy lunches that will help you mix it up - Cooking Light
- This breath trick will have you sleeping in no time - YourTango
- The secret to Alex Morgan's amazing legs - POPSUGAR Beauty
- Go behind the scenes of studio-to-the-stars ModelFIT - HuffPost Healthy Living
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The 10 People You Hate When Trying to Lose Weight
Whether your hanger just makes you supercranky or your plummeting blood sugar levels are making you more sensitive, if you're trying to lose weight - and you want to stay on that path - it's best to steer clear of these people.
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8 Essential Strength-Training Exercises You Need to Know
Source: POPSUGAR Photography / Kat Borchart
If you've been spending any time at the gym, you've probably seen (or done) more than a few sets of these strength-training moves. These exercises are trainer and fitness-buff favorites for balancing and strengthening the body; they are also effective when it comes to shaping, toning, and whittling. Learn how to do these eight essential exercises in time to add them to your shape-up routine!
Bridge
Source: POPSUGAR StudiosThe classic bridge targets the abs and butt while opening up the chest, which can need a stretch if you spend a lot of time at a desk. Add a yoga block or small ball between your knees and work your inner thighs too.
- Start by lying on your back with your knees bent and your feet planted on the floor hip-distance apart.
- As you contract your ab and butt muscles, push your pelvis upward, away from the floor. Keep your ribs aligned with your pelvis, and make sure your knees are directly above your heels.
- Lower your hips and pelvis to just above the floor and pause.
- This completes one rep. Raise your hips back to the high position and repeat. Do three sets of 10.
Deadlift
Source: POPSUGAR StudiosOne of the most basic of weight-room moves, the deadlift is essential for correcting body imbalances and posture, as well as lifting the butt muscles.
- Stand, holding two dumbbells (or a barbell) in front of your thighs with knuckles pointed outward, keeping your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
- Keep the weights or barbell close to your legs, almost touching them.
- Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (for example, beginners may want to take four seconds to bend down and two seconds to pull up). Don't use your back, and do not round your spine.
- Do three sets of 12-15 reps.
Lunge
Source: POPSUGAR StudiosUse lunges to increase flexibility and balance while strengthening lower-body muscles.
- Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
- Keep the weight in your heels as you push back up to the starting position.
Plank
Source: POPSUGAR StudiosThe plank can do it all - besides sculpting arms, the move challenges your balance and engages the core muscles for an extremely effective (and deceptively difficult) gym basic.
- Start facing the floor, resting on your knees.
- Plant your palms on the mat by your head, shoulder-width apart. Your palms should be flat; spread your fingers out wide to help support your weight and take the strain out of your wrists. Step your legs out behind you one at a time, and rest on your toes.
- Contract your abs to prevent your butt from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold for 30-60 seconds.
Push-Up
Source: POPSUGAR StudiosThe push-up is an old favorite for strengthening the upper body, but improper form can do more harm than good. Be aware of these four things as you execute a push-up: body alignment, hands, abs, and breath.
- To start, get into a plank position (see above), making sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips.
- Keep your belly button pulled in as you lower down, and keep your spine straight so your body is in a straight line. Bend your elbows outward to the sides.
- Make sure to connect your breath with your movements - inhale as you bend your elbows and lower yourself to the ground, and exhale as you raise back up into a plank.
- Aim for 10 or as many as you can do, and add reps as you become stronger.
Seated Russian Twist
Source: POPSUGAR StudiosRussian twists target the abs, especially obliques, and help with circulation and digestion while also giving your back and spine a little stretch.
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Lean slightly back without rounding your spine. It is really important, and difficult, to keep your back straight, so don't let it curve.
- Place your arms straight out in front of you with one hand on top of the other. Your hands should be level with the bottom of your rib cage.
- Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through your center and rotate to the right. This completes one rep. Lift your feet off the ground or hold a medicine ball for a more advanced variation.
- Do 15-20 full rotations.
Squat
Source: POPSUGAR StudiosThe squat is one of the best functional fitness moves you can master. From picking up a load of laundry to stabilizing yourself when you lose your balance, you'll use the squat in many areas of your life.
- Stand with your head facing forward and your chest held up and out.
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
- Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
- Do three sets of 10-15.
Superman
Source: POPSUGAR StudiosThe Superman targets your posterior muscles to correct body imbalances by strengthening often-neglected areas of your body.
- Lie facedown on your stomach with arms and legs extended. Keep your neck in a neutral position by looking at the ground in front of you without straining.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body, with your back arched and arms and legs several inches off the floor.
- Hold for two to five seconds and lower back down to complete one rep.
- Do three sets of 12.
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27 Ways to Boost Your Metabolism and Torch Fat Today
If you're looking for a way to burn more calories without having to skip out on Summer fun, you've come to the right place. We've got over 25 simple ways you can boost your body's fat-burning potential. Let the countdown to all those pool parties begin! Here's how you can boost your fat burn all day, the easy way.
- Additional reporting by Michele Foley, Lizzie Fuhr, and Jenny Sugar
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12 Team USA Pictures That Will Get You Excited to Watch the Women's World Cup
The 2015 FIFA Women's World Cup Canada has started, and if Team USA's first nail-biting win (against Australia on Monday) is any indication, it's going to be a fun, wild month. The US Women's National Team includes veterans and newbies alike, but if there's one thing the 23 women have in common, it's that they know how to work hard - and play hard. We love seeing them on the field, but we're also loving the behind-the-scenes Instagrams of their journey to and through Canada. Check out a few of our favorites here, then catch the US's next game against Sweden on June 12!
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Low-Cal Veggie Chip Recipes That Aren't Just Kale
You casually grab a snack-size bag of potato chips with your sandwich, but did you know that one ounce of chips will run you 160 calories? Satisfy your salty, crunchy cravings in a healthier way by making these veggie chips instead.
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The Definitive Guide to Losing Weight
Losing weight is not easy, and whoever tells you differently is lying. It takes commitment, hard work, and, for many, a complete lifestyle makeover. But armed with these 56 techniques, losing weight suddenly becomes easier.
If you're looking for quick fixes or a lose-10-pounds-in-10-days kind of promise, then you've come to the wrong place. But if you want an insider's guide on how to lose weight and keep it off for good, keep reading. From basic weight-loss fundamentals to weird tricks proven to melt away that muffin top, you're only 10 pounds away from your new self.
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Must-Have Healthy Picks For Summer
It's time to get up and get moving now that Summer's in full swing. Luckily, we have just the gear to motivate us: flashy kicks, sandals that are actually good for our feet, and a running belt that stays put no matter where our adventures take us. Plus, we're excited about the Women's World Cup! See what we're loving for June here.
Source: Shutterstock
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A Roadside Workout That Will Pump Up Any Long-Distance Trek
It's important to find ways to incorporate fitness into your week, even if you're out of town and traveling, so we partnered with Hilton for this post.
Driving long distances can take a toll on you - staring out into a sea of cars gets tedious, and sitting behind the wheel can leave you with a tight lower back and aching knees. So next time you're taking a trip in the car, think about pulling over at a rest stop for a five-minute workout. You'll feel instantly energized, loosen up tight muscles, and see parts of the country that you would've driven right past. It's the smart way to travel.
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Here's Why You Should Care About a Strong Core
For many years, I only amped up my core workouts when bikini season was on my brain, and little did I know I was doing my body a major disservice. Sure, feeling confident in your swimsuit is a major plus when you're out on the beach, but there are much more important reasons to work your midsection. Here's why you should care about strengthening yours.
Combat chronic pack pain: If you deal with constant lower back pain, it's often related to a weak core. I know this was a big one for me when I started doing SoulCycle regularly. Once I learned to appropriately engage my middle and my core tightened up, my lower back pain went away for good.
Prevent everyday injury: Strength and stamina certainly increase in time, but if you're not utilizing your core muscles enough during cardio or strength training, you might be on your way to a nasty injury. Whether you're trying a kettlebell class or moving out of your apartment, a toned and powerful core keeps your whole body safe.
Improve your posture: A weak midsection often leads to a slouched spine and poor posture. With a strong and stable core, you're able to sit up, stand up, and move around more comfortably. And while the number on the scale certainly isn't everything, standing up straight helps you look 10 to 15 pounds thinner.
Not sure if your core is weak or tough? You can test yours in a single move - Boat - one of the most common poses you'll see in yoga class. If you're ready to work your core for the better, start incorporating this all-abs workout into your strength-training routine to starting feeling results!
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Sore Neck? Here's How to Feel Better Instantly
Whether you slept in a funky position or have been staring tensely at your computer for hours on end, a crick in the neck is not only annoying, it can cause headaches and upper back pain. After a long, hot shower to loosen the muscles, try a few of these stretches for a little relief.
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lundi 8 juin 2015
Reboot Your Backside by Mixing Cardio and Toning
Tone and lift your backside with this workout that'll strengthen your glutes, which is great for your back and knees, and help you rock your bikini bottoms. For day 25 of our Better-Body Challenge, we start with some fat-blasting intervals on the treadmill that play with both speed and incline, which will work your booty even more. We end the workout with 10 minutes of strength training that focuses on the glutes. If you're not a fan of running, here's an elliptical plan to use instead. Now get to it!
Treadmill Workout: 20 Minutes
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Butt Workout Video: 10 Minutes
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