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.
dimanche 19 juillet 2015
How to Run a Faster 5K
You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.
During Training
- Add speedwork: If you want to run a faster 5K, then you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speedwork.
- Add short uphills: Hills require strength and endurance, so if you practice them during your training, then you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about 6 to 10 percent incline). Sprint up for 10 seconds, and then walk downhill backward to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
- Incorporate strength-training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
- Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), then practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are tackling it for the first time.
On Race Day
- Nourish and hydrate: Eat a low-fiber meal that contains protein and easily digestible carbs. Make sure it's under 200 calories and eaten one to two hours before you run. My favorite is peanut butter on a banana, but find what works for you. Drink 14 to 20 ounces of fluid two to three hours before you run.
- Warm up: It may only be 3.1 miles, but if you warm up with some brisk walking or light jogging 25 minutes before the race, then not only will you prevent injury, but also, your muscles will be ready to go once the race begins.
- For uphills: Proper form is key. Keep your head and chest upright and your shoulders and hands relaxed (no clenched fists). Take shorter strides and push off and up, not into the hill, to add spring to your movements, while keeping your feet close to the ground. Don't make your legs do all the work - pump your arms to add power to each step. Gaze up the hill to where you're going rather than at the ground. It helps you see the progress you're making, which motivates you to keep going. Tackle the first two-thirds of the hill at a slower, relaxed pace, and then accelerate toward the end.
- For downhills: Use gravity here, and allow your body to take a longer stride with each step. Relax your leg muscles and focus on leaning forward into the hill and landing softly to avoid jarring your knees and other joints.
- For flats: Focus on moving efficiently and with minimal effort. You can achieve this by shifting your shoulders slightly in front of your hips, allowing gravity to naturally pull you forward. Capitalize on this forward momentum to conserve energy while increasing your pace on flat sections of the race without much muscular effort.
- For curves: Pay attention to turns in the course, and move over as soon as possible to hug the curves, shortening the distance.
- Finish strong: Knowing the course is extremely helpful, as miles aren't always marked on 5Ks. Take a negative-split approach to the race; once you hit the halfway mark, begin to pick up the pace (passing runners will give you an added boost of confidence). For the last quarter mile, go for the gold and sprint to the finish line.
from POPSUGAR Fitness http://ift.tt/1CJpU1N
samedi 18 juillet 2015
Build Your Way up to a Burpee With Help From Cameron Diaz's Trainer
Whether you love 'em or loathe 'em, burpees are the best of both worlds: this challenging exercise gets your heart rate up while strengthening your entire body. If you're looking to incorporate this effective move into your workouts - and you should! - don't be intimidated. Just break it down.
Cameron Diaz's longtime trainer (and Kind spokesperson) Teddy Bass has the perfect solution for discouraged beginners. Instead of jumping right into a set of burpees that only leave you breathless and discouraged, start with this easy-to-follow routine: jump into the air 10 times, then follow that with 10 squats, 10 push-ups, and 10 mountain climbers before finishing in plank for 30 seconds. Unlike a burpee, which requires quick transitions between moves, you can go through these exercises at your own pace. When you're able to take your time and hone in on correct technique, you can build the strength you need to do a fluid burpee with ease. Depending on your current fitness level, Teddy says that after just a few weeks, you'll be able to do a set of burpees with the best of them!
If the idea of doing a full set of burpees freaks you out, just pretend you're training one-on-one with Teddy; in between strength-training moves, he likes to add two to five burpees for a mini boost of cardio to mix things up and keep things feeling fun.
from POPSUGAR Fitness http://ift.tt/1IaMujZ
Walk, Run, and Burn Belly Fat With This Workout
There are 1,001 ways to work out on a treadmill, but my favorite is intervals. Changing your pace every few minutes busts through the boredom often associated with indoor running, and once you set your pace on the treadmill, it's difficult to cheat. In this workout, the running speed pushes you beyond your comfort zone with a gradual build, and the minute-long recovery is just long enough to lower your heart rate and rev up for the next interval. Another reason to love intervals: they help fight belly fat. This workout combines running with walking, so if you're new to intervals, then you should definitely give it a try.
| Time | Speed (MPH) | Incline |
|---|---|---|
| 0:00-5:00 | 3.5 | 1.0 |
| 5:00-10:00 | 4.0 | 2.0 |
| 10:00-12:00 | 6.5 | 1.0 |
| 12:00-13:00 | 3.5 | 1.0 |
| 13:00-15:00 | 6.6 | 1.0 |
| 15:00-16:00 | 3.5 | 1.0 |
| 16:00-18:00 | 6.7 | 1.0 |
| 18:00-19:00 | 3.5 | 1.0 |
| 19:00-21:00 | 6.6 | 1.0 |
| 21:00-22:00 | 3.5 | 1.0 |
| 22:00-24:00 | 6.7 | 1.0 |
| 24:00-25:00 | 3.5 | 1.0 |
| 25:00-27:00 | 6.7 | 1.0 |
| 27:00-28:00 | 3.5 | 1.0 |
| 28:00-30:00 | 6.8 | 1.0 |
| 30:00-31:00 | 3.5 | 1.0 |
| 31:00-33:00 | 6.9 | 1.0 |
| 33:00-34:00 | 3.5 | 1.0 |
| 34:00-36:00 | 7.0 | 1.0 |
| 36:00-42:00 | 3.5 | 2.0 |
As always, feel free to adjust the speed up or down as you feel necessary; just make sure you're challenging yourself. If this workout doesn't float your boat, then check out our other treadmill workouts.
Click for an image-free printable version of this workout.
from POPSUGAR Fitness http://ift.tt/1rsU2le
5 CrossFit Workouts Anyone Can Do
Want muscles like Cameron Diaz, Jessica Alba, or Jessica Biel? You may want to try CrossFit. The workout has many devoted fans, not just incredibly fit celebrities, who love it not only for its scalability - workouts are tailored to your current ability, and the difficulty increases as you get better - but also for the mental challenge that comes from pushing yourself further with each workout.
CrossFit uses simple exercises involving body resistance, gymnastics, aerobics, weight lifting, and other moves, which are done at a high intensity. While the exercises are simple, that doesn't mean you'll be bored - CrossFit is all about mixing up exercises and ramping up difficulty over time so you don't do the same workout twice in a row.
- Beginner's workout: CrossFit Games champ Mel Ockerby takes us through a simple workout of squats, sit-ups, and push-ups that anyone can try. You probably know how to do these moves already; get the beginner's CrossFit workout here.
- Back to basics: CrossFit is all about basic moves, so here's a good poster workout to try if you're new to CrossFit. Using moves like push-ups, squats, and deadlifts, this workout is an effective one you can do almost anywhere.
- Outdoor workout: Who needs a gym when the weather's this nice? Brick gym owner and CrossFit coach Jarett Perelmutter shows us a total-body outdoor CrossFit workout that you can do outside; all you need is a park bench. Get the CrossFit bench workout video here.
- Eight-minute workout: CrossFit is all about high-intensity intervals to get results fast. This Tabata workout video from CrossFit trainer Shirley Brown uses 20-second intense intervals of squats and push-ups to whip you into shape in only eight minutes.
- Kettlebell workout: There's a reason Jessica Alba always looks so strong and sexy: her trainer Yumi Lee introduced the actress to CrossFit. Yumi showed us how to burn major calories with this CrossFit kettlebell video workout.
from POPSUGAR Fitness http://ift.tt/1IaVAiJ
The No-Bake Treats You'll Want to Make All Summer
The last thing anyone wants to do on a hot day is bake - cranking on the oven when it's already sweltering outside sounds so unappealing. That's where no-bake desserts come in; they easily satisfy a sweet tooth, no oven required. And because there's no baking involved, they usually take minutes to make and omit the need for overly processed ingredients. Whether you follow a raw, vegan, or gluten-free diet, one of these desserts will surely satisfy. And many of these treats are healthy to boot!
from POPSUGAR Fitness http://ift.tt/1JksBqQ
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
from POPSUGAR Fitness http://ift.tt/1JNeBpB
Burn Up the Calories With This At-Home Cardio Workout
Not into running? No worries. We've got you covered for cardio. This 20-minute workout will get your heart rate up, and you don't even need to leave the house. You don't require any equipment, so press play, and get at it!
from POPSUGAR Fitness http://ift.tt/1glLXRN
10 High-Protein Breakfasts Without a Drop of Dairy
Eating breakfast - and definitely not skipping it - is essential for revving up your metabolism if you've got weight loss on the mind. What you eat is also important, and no, a breakfast full of carbs like a bowl of cereal or a bagel isn't the best choice. Getting enough protein is key, and nutritionists Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition recommend getting 13 to 20 grams. While Greek yogurt is an easy and popular option, if you're avoiding dairy, try these recipes.
from POPSUGAR Fitness http://ift.tt/1DVEoaJ
These Celebrity Instagram Snaps Are Your New Workout Motivation
Some days it's easy, but other times, keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Ellie Goulding kicking butt in a boxing gym to Nikki Reed being active outside with her husband, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
from POPSUGAR Fitness http://ift.tt/1D8ipOQ
No-Excuses Workout Challenge: It's a Rest Day
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves - this is when the strengthening actually happens. Part of our No-Excuses Workout Challenge is taking a little time off to give your body a chance to recuperate and recharge. But your recovery will be faster if you keep active. Really! Get your blood flowing to help feed your weary muscles, and take yourself for a 20-minute stroll, then give your muscles some TLC. Here's our simple prescription for making the most of your rest day.
Roll
A weekly massage would be great for your body but not so great for your wallet. Instead, invest in a foam roller for some DIY muscle relief. Rolling out smooths knotted muscles and primes tight spots for stretching. Here are three resources to kick off your massage session.
- Foam rolling to energize tired legs
- A video tutorial to check out a roller in action
- Massage your back with a roller and feel taller instantly
Stretch
After walking and rolling, lengthen tight muscles with some stretching. Pick one or two stretches for each body part, and hold your stretches for 30 seconds each.
from POPSUGAR Fitness http://ift.tt/1GWwM7j
Bizarre Bodily Side Effects of Exercise: Do These Happen to You?
We love exercising because it gives us energy, helps us sleep better, encourages weight loss, and gives us strong, toned muscles. However, while sweating it out, some bizarre and uncomfortable things can happen to the body. Read through and learn why your nose runs, your skin tingles, or your body shakes, and share if these things happen to you.
from POPSUGAR Fitness http://ift.tt/1MgSc6A
Sweet Dreams: Drift Off to Sleep With This Yoga Sequence
If you're having trouble settling down before bed, then unroll your mat and give this gentle yoga sequence a whirl. These poses are designed to bring your senses inward and to stretch the areas that are most prone to tension, so your mind and body will feel relaxed and ready for sweet slumber. Brush your teeth, slip into your jammies, turn down the lights, and start stretching.
from POPSUGAR Fitness http://ift.tt/1AVNbfT
Prepare to Cry: This Amazing Athlete Is Raising $1 Million For His Mom's Health
Meet Sam Fox, the 28-year-old endurance athlete who's on a mission to cure Parkinson's disease. After his mother, Lucy, was diagnosed with the debilitating disease 15 years ago, Sam knew he had to take action. Never one to "sit on the sidelines," Sam mapped out the Tour de Fox, a three-month-long trek around the lower contiguous US; he'll cover an astounding 14,000 miles and climb the highest peak in 48 states, all while raising one million dollars for Parkinson's research for the Michael J. Fox Foundation. The tour is currently under way, and on July 2, Sam was already halfway to reaching his one-million-dollar goal! Check out the official Tour de Fox video and candids ahead. You'll be inspired to see when Sam's in your state.
from POPSUGAR Fitness http://ift.tt/1O2w2Ct
vendredi 17 juillet 2015
How Many Burpees It Takes to Work Off a Grilled Cheese, Cupcake, or Glass of Wine
We all need to indulge a little and satisfy our cravings, but sometimes when you try to eat a tiny square of dark chocolate, you end up inhaling the entire bar! Now imagine if instead of calorie counts on labels, packages or menus listed the number of burpees it took to work off a serving. Yikes! Out of extreme curiosity, I did the legwork and figured it out for you. Don't hate me. As downright depressing as it is to see the amounts, it might make you think twice before grabbing another slice of pizza.
Let's say that for one minute of basic burpees done correctly (most people do between 10 and 20), it burns an average of 10 calories. Check out the stats below. They're not meant to make you cry cringe but are just good to keep in the back of your mind if you're trying to lose weight.
- Slice of pepperoni pizza (298 calories): 30 minutes of burpees
- Cheeseburger (423 calories): 42 minutes and 20 seconds of burpees
- Medium-sized McDonald's french fries (380 calories): 38 minutes of burpees
- Grilled cheese (580 calories): 58 minutes of burpees
- Homemade chocolate chip cookie (89 calories): 9 minutes of burpees
- Red velvet cupcake (496 calories): 50 minutes of burpees
- Half a cup of vanilla ice cream (230 calories): 23 minutes of burpees
- Half a bar of dark chocolate (300 calories): 30 minutes of burpees
- 5-ounce glass of red wine (115 calories): 11 minutes and 30 seconds of burpees
- 12-ounce bottle of beer (150 calories): 15 minutes of burpees
- 12-ounce can of Coca-Cola (143 calories): 14 minutes and 20 seconds of burpees
from POPSUGAR Fitness http://ift.tt/1NRSHSL
Miss USA's Instagram Account Proves Why She's Our Favorite Winner Yet
Miss USA Olivia Jordan of Oklahoma represents more than just a crown. Not only did the former Boston University alum earn a B.S. in health science, but she also kept busy during her college years as a group fitness instructor and personal trainer. Plus, she spearheaded a self-defense workshop at her sorority Alpha Phi that will long continue as tradition.
When we thought her ever-impressive résumé was enough, Olivia won us over even more with her Instagram account. It's all the things we love: body-positivity quotes, inspiring fitness shots, and a sense of humor. The newest Miss USA is the epitome of beauty and brains, and so much more.
from POPSUGAR Fitness http://ift.tt/1TyhRJl
Why You Need Manuka Honey in Your Life
When it comes to natural remedies that actually work, honey tops the list. But while regular, clover-sourced honey has its own health-related properties, manuka honey may just be a most magical elixir. Manuka honey is produced by bees who feed on the tea tree nectar (a plant with its own impressive list of healthy qualities) in New Zealand and Australia, and it has long been the best-kept secret in natural households everywhere. Here's why.
- It's incredibly antibacterial: All types of honey contain hydrogen peroxide, a powerful disinfectant, but manuka honey contains even more bacteria-fighting punch. That's because it contains high concentrations of a compound called methylglyoxal, which is the reason studies have shown manuka honey's disinfecting activity against gnarly bugs like E. coli and E. faecalis as well some strains of Staphylococcus aureus. Many people even swear by using manuka honey to treat acne, although no studies have been conducted to put this claim to the test.
- It may help you heal faster: Some studies have found that wounds dressed with manuka honey heal faster than traditional dressings. The most benefit was seen in mild burn wounds; other wounds such as diabetes-related ulcers did not show the same benefit.
- It's a smart alternative to antibiotics: The properties in manuka honey haven't been shown to develop resistant bacteria, a worrisome problem caused by the overuse of antibiotics that leads to the development of "superbugs" that can't be treated with traditional treatment options. If manuka proves to be as effective as many small studies have found, it could be a powerful disease-fighting option.
If the news about manuka honey's healing powers have you running for the aisles, be sure to look for high-quality, reputable brands, since many manuka honey products may not have the potency you need for them to be effective - or may not be authentic manuka honey at all. The Unique Manuka Factor (UMF) Honey Association has a rating system to help ensure that consumers know what they're buying; according to the association, you should look for any product with a certified UMF rating of 10 or over, since those will have the highest concentrations of methylglyoxal.
Rather eat your honey than slather it on? This recipe for an immunity-boosting ginger tonic harnesses the power of manuka honey as a superfood.
from POPSUGAR Fitness http://ift.tt/1DlFbAA
4 Moves to Sculpt Sexy Legs
No matter the inseam length, toned legs will make any pair of shorts rock. These four exercises will chisel the hamstrings and sculpt the calves. Watch the video to learn the moves, and then do them at your next workout - which is tomorrow today, right?
from POPSUGAR Fitness http://ift.tt/1J5OESV
9 Core Exercises That Get You Closer to 6-Pack Abs
Do standard crunches and planks have you seeing minimal progress? Shape has the nine moves you need to target the muscles that matter, and they'll get you that much closer to six-pack abs!
Everybody wants a six-pack-which is great. But FYI, there are actually four key muscle groups you need to tone to get a taut tummy. (Need a flat belly on a deadline? This workout is the The Fastest Way to Lose Belly Fat.)
"For the best results, both aesthetically and functionally, you need to target all the muscles in your abdomen," explains NYC-based trainer Joan Pagano, author of Strength Training Exercises for Women.
What are they? Let's meet all your ab muscles.
On the side of your abs, you have your external abdominal obliques and your internal abdominal obliques. Your external obliques lie on top, and are those muscles you feel in your side, just under your arm. The internal obliques are deeper muscles that lie underneath your external obliques, acting as stabilizers to help you maintain your posture.
The transversus abdominis are your deepest muscles, running horizontally around your midsection. Pagano says that toning these creates a "natural girdle" to keep your tummy tucked and stabilize your pelvis. Then, of course, there's the most superficial muscle group in the abdomen: the rectus abdominis (AKA, when toned, the classic "six-pack" abs). This set runs from sternum to pelvis, helping you flex your spine while walking.
One move does not tone all your muscles. You're going to need at least a few weapons in your arsenal to tighten up all over. Here, Carbon38 co-founder Caroline Gogolak demos the best abs moves to target all areas-even the ones you can't see.
1. Roll Back
Works: Rectus abdominis
Pagano says: Sit up straight, with knees bent at 90 degrees and feet flat on the floor. Pull torso in close to thighs, reaching arms forward at shoulder level with palms down. Exhale, drawing navel toward spine as you roll back onto tailbone, curving spine into a "C" shape. Inhale and realign spine to straighten up. (Want more? Continue with The Best Exercises for Lower Abs.)
2. Twisting Roll Back
Works: Internal and external obliques, the rectus abdominis
Pagano says: With arms extended forward, perform a roll-back, curving spine into a "C". Twist torso to one side, bending one elbow and pulling it back at shoulder level while reaching other arm to opposite knee. Reach both arms forward and return to start. Repeat on the other side.
3. Sit-Ups with a Medicine Ball
Works: Transversus abdominis, rectus abdominis, internal and external obliques
Personal trainer Jimmy Minardi says: Hold a medicine ball over head, and recline all the way down. Lift from core back to a sitting position, keeping the ball over head. To make this more challenging, find a slant board at the gym, or buy one for around $50. Hook feet under the top of the board. The downhill slant and extra weight add an extra challenge to ab muscles. Increase the angle of the board and the weight of the ball for better results.
4. Kneeling Crunch
Works: Rectus abdominis, internal and external obliques
Pagano says: Kneel with one arm stabilized directly under shoulder, reaching other arm forward at shoulder level and opposite leg back at hip height. Exhale, contract abs, and round back up to the ceiling while drawing elbow to knee, turning palm up. Repeat on the other side.
5. Dead Bug
Works: Transversus abdominis, internal and external obliques
Pagano says: Lie on back with legs raised, knees bent over hips and calves parallel to the floor. Extend arms to the ceiling with palms forward, and pull abs tight, bringing navel to spine. Exhale, lowering opposite arm and leg toward the floor, bringing remaining knee in over chest. Keep low back connected to the floor at all times-don't arch. Repeat on the other side.
6. Lunge Split Jacks
Works: Rectus abdominis
Minardi says: Stand with feet in a staggered stance, left foot in front of right, two or three feet apart, then lower body into a split squat. Jump up and scissor-kick legs, landing with right leg forward. As soon as feet land, lower body into a split squat.
7. Toe Dip
Works: Transversus abdominis
Pagano says: Sit tall with both knees bent in front, feet flat on the floor. Lean back onto elbows with shoulder blades down and together. Tighten abs, sliding hands under lower back for support with palms facing down. Lift legs so that knees are bent over hips with calves parallel to the floor, inhaling and dipping toes to the mat while maintaining those right angles at the knees. Exhale, then return to start.
8. Bicycle Crunches
Works: Internal and external obliques, transversus abdominis
Minardi says: Lie flat on the floor with lower back pressed to the ground; pull abs downward to target deep ab muscles. Interlace fingers and put hands behind head. Start by bringing knees in toward chest, lifting shoulder blades off the ground. Straighten right leg out to about a 45-degree angle from the ground while turning upper body to the left, bringing right elbow toward the left knee. Make sure rib cage is moving, not just elbows. Repeat on the other side. You should be creating a "pedaling" action; do this exercise with slow and controlled motion. (Complement bicycle crunches with the Muffin Top Melter plan-results are self-explanatory!)
9. The "Jean-Zip"
Works: Transversus abdominis
Pagano says: You can do this move discreetly, at any time throughout the day. As if you were zipping up a tight pair of jeans, "scoop abs" by pulling navel in toward spine and then up, lifting the pelvic floor. This move engages those deep abdominal muscle to flatten the belly-it's the muscle that lies right under your zipper. (Exercise is key, but if a taut tummy is what you're after, some overall lifestyle changes might be in order. Luckily, you can Lose Belly Fat in 14 Days with just a few key tweaks.)
Heroine Sport X Bra ($85; carbon38.com); Zara Terez Palm Print Leggings ($75; carbon38.com).
More from Shape:
- What Running in the Heat Does to Your Body
- How Being a Foodie Can Help You Lose Weight
- Asking For a Friend: Can I Skip the Post-Workout Shower?
- A Diet Plan That Fakes Intermittent Fasting
from POPSUGAR Fitness http://ift.tt/1HE53cN
Every Woman Should Lift Weights and Here's Why
- 9 reasons why women should be in the weight room - Fitness
- This 10-second test can tell you how long you will live - Women's Health
- The best exercises to sculpt your arms - Self
- Unhealthy fats could be making you depressed - Shape
- What nutritionists pack for snacks at work - Real Simple
- Eat your way to a younger you with these foods - Health
- 100 recipes that will convince you to love meatless meals - Cooking Light
- An ultimate guide to all the beginner yoga poses you should know - Greatist
- 25 ways to be a happier you - POPSUGAR Smart Living
from POPSUGAR Fitness http://ift.tt/1VbcAsE
The Trick That Will Keep Your Thighs From Chafing
The following post was originally featured on Fit Bottomed Girls, a blog created by Erin and Jenn W., who are part of POPSUGAR Select Fitness.
I've said it before, and I'm quite certain I'll mention it again: I struggle with my thighs rubbing. I used to get really embarrassed about it (I mean, people do call it chub rub), and then I realized two things. First, this is an issue for me even when I'm at my leanest. Like, here? Chafing was still an issue.
Also, it's an issue for a lot of people, but because it tends to make people feel embarrassed, it's generally not discussed all that often. I think that could stand to change.
For working out, the solution is pretty simple - I almost always wear capris or tight shorts that are long enough to cover the area that rubs. However, this isn't only a problem during exercise - chafing can also occur when I'm just walking around, and since I like wearing dresses, that can be an issue. Fortunately, I've got a couple of really effective tools in my arsenal.
Body Glide
Many endurance athletes use Body Glide in at least a couple of places for long training runs or races, and for good reason. It comes in a deodorant-like stick (although it's also available in a squeezable tube) and can be rubbed just about anywhere to alleviate chafing - both of the skin-on-skin and the fabric-on-skin variety. Perhaps most important (well, next to the fact that it works, that is) is the fact that it's non-greasy and won't stain your clothes or rub off anywhere you didn't mean to put it.
Thighs, obviously, are a great place for it, but it's also useful for spots where your sports bra or shirt rub, areas on your feet prone to blisters, up on your neck to avoid a horrible wetsuit rash after a long swim . . . you name it. I tend to just use the regular, original Body Glide for everything, but they do make specific formulas for feet, cycling and more. They even have a women-specific formula with extra moisturizing goodness.
It's long-lasting, but it's not, like, permanent, so if you're participating in a long race (or just walking around in a skirt for hours on end on a hot, sticky day), it can wear off. Happily, in addition to offering a bunch of formulas, Body Glide also comes in different sizes, so it's not unusual for me to toss a tiny stick into my race belt or purse, just to be safe.
Bandelettes
Bandelettes are one of my favorite new finds. They're 5.5- to 6-inch tall bands for your thighs and look kind of like the lacy tops of thigh-high stockings. They utilize non-slip silicone on the insides to keep them perfectly in place, and are available in a variety of sizes and colors because, the fact is, people of all sizes face thigh rubbing issues.
They're totally comfortable - I wore them to a party last weekend and totally forgot I was wearing them - and extremely easy to use. I mean, I'm talking dummy-proof here. And, aside from being a little unusual, they're actually quite pretty (although I don't think I'll be wearing them under anything so short that they actually show - just not really my style).
Bandelettes also offers a unisex sport version to be worn, well, for sports, but under short shorts. I haven't tried these out yet, to be honest, but considering how well the lace version stayed in place throughout a night of walking, dancing and climbing stairs, I'm betting they work pretty well. And hey, if that's what gets you into a pair of shorts you've been shunning, that's a pretty sweet deal, right?
from POPSUGAR Fitness http://ift.tt/15zySPO
Tried and Tested: The Best Laundry Detergent For Your Fitness Gear
When I work out, I sweat - a lot - and this happens at just about every workout you can think of: it's not unusual for me to walk out of a Pilates class looking like I just completed 60 minutes of Spin. And sadly, my sweat does not smell like roses. It's gross, but it's my reality.
While regular detergent might work on a pair of jeans, this does not hold true to my soaked-in-sweat workout gear. Before discovering detergent that actually got the funk out of my sports bras, capris, and tanks, it wasn't unusual for me to do an entire load of my favorite fitness items, just to find offensive odors still lingering once everything was dry. After playing around with plenty of DIY solutions and testing every detergent I could get my hands on, I've found three solid choices that work. Unlike most detergents, they don't leave a weird residue behind, won't harm the technical properties of good workout gear, and most importantly, eliminate that funk a good session at the gym is sure to leave behind.
from POPSUGAR Fitness http://ift.tt/1FPdpMA
Strengthen and Lengthen With This Long and Lean Bodyweight Workout
We love adding lengthening moves into our strength training, and we do just that in today's workout in our No-Excuses Challenge. These feel-good bodyweight exercises will stretch you out while toning you all over.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.
from POPSUGAR Fitness http://ift.tt/1NIUrh6
jeudi 16 juillet 2015
Thank You, Women's Running, For Featuring a Plus-Size Model on Your Latest Cover
If you've ever felt that your body wasn't built to run, take a look at the latest issue of Women's Running. The cover features Erica Schenk, a plus-size model who is also an avid runner. The image sends a powerful message to women everywhere, letting them know that regardless of shape or size, anyone can be a runner. Of the cover, Erica told Women's Running, "Women of all sizes deserve to be praised for good health and have a presence in the media." We couldn't agree more and hope that this Women's Running cover is the first step in showing more body diversity in the world of fitness.
Keep reading for more photos from the shoot, including a behind-the-scenes look!
from POPSUGAR Fitness http://ift.tt/1SqegKM
A New Seaweed That Tastes Like Bacon Solves Most of Our Problems
Vegetarians and healthy bacon-lovers rejoice! Our wishes have been granted by researchers at Oregon State University, who've created and patented a new seaweed that's similar in taste to bacon when cooked. As if it couldn't get any better, this red marine algae is packed with twice the amount of nutrition as kale.
"This strain, which looks like translucent red lettuce, is an excellent source of minerals, vitamins, and antioxidants - and it contains up to 16 percent protein in dry weight," Oregon State researcher Chris Langdon said.
The team began to develop the unique strain - which is similar to the dulse seaweed that grows along the Atlantic and Pacific coastlines - while creating a food source for abalone, but it seems as though humans would appreciate it much more. Langdon even vouches for its striking flavor resemblance, saying, "This stuff is pretty amazing. When you fry it, which I have done, it tastes like bacon, not seaweed. And it's a pretty strong bacon flavor."
The fast-growing superfood will potentially be commercialized in a line of specialty foods. Although plans for outside of science haven't been confirmed, we can't wait to get our hands on that gold.
from POPSUGAR Fitness http://ift.tt/1O9DQ5G
32 Healthy Lunches Under 400 Calories
When you're looking for a light and healthy lunch, it's important to take calorie counts into consideration, but you want the right mix of fresh ingredients that will keep you feeling full and satisfied. If you're in need of some homemade inspiration, look no further than these 32 healthy, filling, and delicious lunches, all 400 calories or fewer.
from POPSUGAR Fitness http://ift.tt/1Oi4vxT
7 Kettlebell Moves That Burn Major Calories
Kettlebell fans love the heavy, round-shaped weights for a reason - kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try.
from POPSUGAR Fitness http://ift.tt/ZUp3bH
Tone Your Muscles Faster With These Stability-Ball Moves
Don't just walk by your stability ball! It's one of the best fitness tools you can own, so put yours to good use with these incredibly effective moves. Get ready to target your arms, abs, butt, and legs - you'll definitely be sore tomorrow. Remember, size does matter! It's best to work with a ball appropriately sized for you, so check out this exercise ball chart to see which dimension best fits you.
from POPSUGAR Fitness http://ift.tt/1pIav5l
Heat Up Your Weekend With a New Zumba Playlist
Want to get your Zumba on at home? This is the perfect playlist for you! Beto Perez, creator of Zumba, put together his top 10 songs for an awesome weekend celebration. Subscribe to the Spotify playlist, press play, and pretend you're taking a class and grooving with the man responsible for this fun fitness craze.
- "Vive Y Baila" - Max Pizzolante, Beto Perez
- "Sígueme Y Te Sigo" - Daddy Yankee
- "La Gozadera" - Gente De Zona, Marc Anthony
- "Ay Vamos" - J. Balvin
- "Uptown Funk" - Mark Ronson, Bruno Mars
- "El Tiki" - Maluma
- "Love Never Felt So Good" - Michael Jackson, Justin Timberlake
- "Tú Me Quemas" - Chino y Nacho, Gente De Zona, Los Cadillacs
- "Plakito" - Yandel, El General Gadiel, Farruko
- "Atrevete" - Group Bip
Looking for a mix with a different vibe? Check out all our workout playlists here.
Remember, you will need to download the free Spotify software or app to listen to our playlists.
from POPSUGAR Fitness http://ift.tt/1HBe0Ud
Watch Lauren Hill's Parents Honor Their Inspirational Daughter at the ESPY Awards
Last night's ESPYs dedicated the best moment award to 19-year-old NCAA player Lauren Hill, who passed on April 10 from a rare brain cancer. Lauren, whose story moved the world, was diagnosed during her senior year of high school and was given just a few months to live last Fall. Despite her battle, Lauren's unstoppable and contagious spirit was evident on the court, as she scored the first and last basket at her NCAA debut with Mount St. Joseph University in November.
Lauren's parents accepted the honor on her behalf and touched ESPY audience members and viewers while commemorating their inspirational daughter:
"If [Lauren] were here today standing on this stage, she would ask you not to sit on the bench. Please don't wait until you're personally affected by cancer to start kicking cancer's butt. Get in the game now and make a difference in this moment and continue to support Layup 4 Lauren. All we have is now and I urge you to spend every moment making it as memorable as you can. Nothing would be a better tribute to Lauren and her spirit, a spirit that I hope you never ever forget."
Watch NBA champ Stephen Curry and Lauren's parents remember the brave athlete in the video above.
from POPSUGAR Fitness http://ift.tt/1gE0ton
Do These 3 Things to Stay Cool on Hot Summer Runs
High temps coupled with high humidity can make it pretty unbearable for your workouts. It's not only uncomfortable, but overheating could lead to cramping or even heatstroke. Here are some ways you can use the power of water to keep cool.
- Wet head: Before heading out, take a quick cold shower to cool down your skin. Soak your hair, leave it dripping wet, and stick it in a tight bun. As you run, the wind will feel amazing on your cool head. If your hair is short, sport a wet bandana instead. Bring along a bottle of water and periodically pour some on your head to keep up the cooling effects.
- Ice sock: Many athletes such as Olympic marathoner Deena Kastor wear an ice vest before competing. It lowers their body temperature, and in turn, it increases their endurance when exercising in the heat. You can get the same effects throughout your entire workout with an ice sock. Use an old piece of panty hose (because it's stretchy and lightweight) and fill it with ice cubes using a funnel until it's about six inches long. Knot the open end and stick it in your sports bra between your shoulder blades. No doubt, it'll feel shockingly cold at first, but once you start running and heating up, as the ice melts, it'll feel so good dripping down your back.
- Frozen towel: Keeping your neck cool will also prevent heat exhaustion, and one way to do it is with a frozen towel. Soak a thin, lightweight hand towel, wring out the excess water, and lay it flat in your freezer for at least an hour. Right before you're ready to head out, wrap the towel around your neck and secure it with safety pins. Granted, it's not the most attractive accessory, but it sure will keep you cool.
from POPSUGAR Fitness http://ift.tt/1TcCaM6
10 Scale-Free Ways to Track Your Weight-Loss Progress
- 10 reasons you should ditch the scale - Shape
- The best daily mix of food to aid your weight-loss efforts - Women's Health
- No-fail ways to ease post-workout soreness - Self
- Don't let this grocery mistake cost you calories - Real Simple
- The best yoga moves for your trouble spots - Health
- How you can diet while still feeding your family - Cooking Light
- Simple swaps to kick-start a healthier day - HuffPost Healthy Living
- 5 running lies you should never believe - Women's Running
- How to pack for your next Summer getaway - POPSUGAR Fashion
from POPSUGAR Fitness http://ift.tt/1RBSWqI
It's Time to Get It Up - We're Talking About Your Heart Rate!
What's your favorite form of cardio exercise? We're asking because for today's workout in our No-Excuses Workout Challenge, all we ask is that you keep your heart rate up for 30 minutes. Take that studio cycling class you love. Go for a run. Hit the pool for some laps. It doesn't matter what you do, just keep moving for 30 minutes
If you would like a little more direction, we have some workout plans for you to try - one using a treadmill and one using an elliptical, in case you have access to some cardio equipment.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 3.0 | Warmup |
| 5:00-6:00 | 6.5 | 1.0 | |
| 6:00-7:00 | 4.0 | 1.0 | Recover |
| 7:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | Recover |
| 10:00-13:00 | 6.5 | 1.0 | |
| 13:00-14:00 | 4.0 | 1.0 | Recover |
| 14:00-16:00 | 6.5 | 1.0 | |
| 16:00-17:00 | 4.0 | 1.0 | Recover |
| 17:00-18:00 | 6.5 | 1.0 | |
| 18:00-19:00 | 4.0 | 1.0 | Recover |
| 19:00-20:00 | 6.0 | 3.0 | |
| 20:00-21:00 | 4.0 | 1.0 | Recover |
| 21:00-23:00 | 6.0 | 3.0 | |
| 23:00-24:00 | 4.0 | 1.0 | Recover |
| 24:00-27:00 | 6.0 | 3.0 | |
| 27:00-30:00 | 4.0 | 1.0 | Cooldown |
Elliptical
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 |
|
130 | Warmup |
| 03:00-5:00 |
|
130 | Warmup |
| 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 |
|
110 | Cooldown |
*SPM = Strides per minute
Set incline to 20 percent
from POPSUGAR Fitness http://ift.tt/1LloxHM
4 Detox Ingredients You Need to Add to Your H2O
When you're trying to get your health back on track, there are many ways to detox your way to feeling better. The best way to flush out toxins, however, is simple: lots and lots of water. But you don't have to drink it plain; you can add a little flavor as well with these delicious (and detoxifying) additions. Add all of these to a large pitcher or bottle full of ice and water and drink throughout the next day for an effective way to detox! It helps to let these pieces soak overnight in your fridge to let the flavors meld.
- Lemon: Lemon water makes for a powerful detox drink; lemon juice helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass.
- Mint: Mint adds a touch of sweetness without the sugar to your water, and it also helps settle your stomach and aids in digestion as well.
- Cucumber: Cucumber water isn't just for spas. Adding a few slices of cucumber to your water makes for excellent rehydration, and cucumber also contains anti-inflammatory properties.
- Ginger: The spicy root helps cleanse out your system, aids in digestion, and settles your stomach. A little goes a long way, so start with a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
To make one serving of detox water, add three to five slices of cucumber, half a lemon, and a few sprigs of mint leaves to 24 ounces of ice-cold water. You can also add sliced peeled ginger (about a one-inch piece of ginger root, or to taste) for a spicy kick.
from POPSUGAR Fitness http://ift.tt/ZCHgew
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.
from POPSUGAR Fitness http://ift.tt/1ANPdyp
5 Pre-Workout Hacks That You Should Commit to Memory
Your pre-workout routine is just as important as the workout itself, so we partnered with Chobani Simply 100® to highlight smart things you can do before exercising.
You're well accustomed with how to get the most of your training, but did you know that the time you spend before a sweat session is equally as important? If you were to attend a TRX class without having properly powered up with a protein-packed snack first, for example, you'd be setting yourself up for a brutal time. So in order to avoid these sort of fitness blunders, make sure you learn these five important pre-workout habits.
from POPSUGAR Fitness http://ift.tt/1HzFGZq
How a Gym Became a Safe Haven For a Transgender Man
A powerful commercial aired during the ESPYs, just minutes before Caitlyn Jenner received the Arthur Ashe Award For Courage. The Google ad chronicles the journey of Jake Nothangel and his transition from female to male. As Jake, 26, explains in his own words, he grew up feeling like a boy trapped in a girl's body. For Jake, part of his transition included building the body he had always hoped for: "I wanted to be able to take off my shirt one day and have all these muscles." In his process to get there, Jake found a safe haven in a place that so many of us also have: the local gym. There he found a supportive community, a trainer who cares, and total acceptance amongst his peers.
from POPSUGAR Fitness http://ift.tt/1DilzNG
9 Healthy Foods That Can Cause Weight Gain
Cutting back on junk is a must when you're ready to shed a few pounds, but there are plenty of foods with good-for-you reputations that can mess with your progress if you're not careful. This is a problem wellness consultant and nutritionist Dana Kofsky sees again and again with her clients; people don't pay attention to portion control and eat oversize amounts of healthy foods without realizing. Dana is all about good fats and nutritionally dense foods, as long as the portions are in check! If you're looking to lose weight, check out Dana's recommended daily serving sizes for some of the most common (and delicious) healthy foods.
- Almonds: 1/4 cup kernels (206 calories)
- Avocado: 1/4 large or 1/2 small fruit (80 calories)
- Banana: 1 small or 1/2 large fruit (61 to 89 calories)
- Dark chocolate: 1 ounce (138 calories)
- Nut butter: 2 tablespoons (202 calories)
- Olive oil: 2 tablespoons (238 calories)
- Pistachios: 1/4 cup kernels (171 calories)
- Quinoa: 1/2 cup, cooked (111 calories)
- Walnuts: 1/4 cup shelled halves (163 calories)
from POPSUGAR Fitness http://ift.tt/1HySQGj
Why the Apple Watch Isn't a Fitness Tracker
At this point, it seems like you're in one of two camps - sporting a fitness tracker on your wrist, or in the market for one. Over the years, I've tested many different trackers to find the right one for my wrist, so when Apple asked me if I wanted to test the Apple Watch Sport ($349 and up), I was more than curious to see how this smartwatch could hold its own among the crowded fitness tracker field as well. A few months later, I can safely say this: while the Apple Watch may look good and have many features that make life more convenient, it's definitely not on par with much less expensive fitness trackers or similarly priced GPS watches. Here's why.
You Still Need Your Phone
This is perhaps the biggest gripe I have with the Apple Watch as a fitness device. Unlike GPS watches, much of the Apple Watch's functionality is based on its Bluetooth connection with your phone. That means if you don't normally bring your phone with you, the Apple Watch acts more like a regular fitness tracker than a features-filled GPS watch. Using Apple Watch's included workout app, you can see your pace, time, distance, and calories burned while you run, but you won't be able to map out your course or view your mile split times like you can with higher-end (and similarly priced) sports watches. Also, while the easy-to-read watch face still shows you relevant information along your run (in a much more convenient way than if you solely use a fitness tracker to record your workouts), the accuracy can be compromised if you don't have your iPhone with you. To calibrate, you first need to bring your phone along for a few workouts so the watch can use GPS data to help calculate your stride for better pace information.
The good news: If you do run with your phone (like I do), the Apple Watch's intuitive user experience makes anything easier, from changing the music on your phone to hearing your pace, mileage, and time every mile split through your earphones. And it's nice to know that you can still listen to music on your run with the Apple Watch without your phone by syncing a playlist of up to 2 GB and pairing with Bluetooth headphones before you head out.
It's Hard to Find Your Data
For me, one of the best motivators for tracking and completing a workout is the satisfaction of seeing my stats improve week over week. Apps like Fitbit or Jawbone Up keep a record of your runs in a user-friendly app, so when you're trying to remember your best pace from your weekend jog around the park or if you're wondering what my peak heart rate was, you can quickly go in and find a summary of each workout on my phone. Many GPS watches keep similar data in their history, so you can pull up relevant information from your latest runs right on your wrist. The Apple Watch's stats, however, are less robust; they sync with the Health app on your phone, and offer up a dry, text-based list of minutes, type of workout, calories burned, and distance (if it's a run). If you want pace information, you can use a third-party app - like the Nike+ Running app, which syncs seamlessly with the Apple Watch - but the included workout app makes it difficult (or impossible) to review your progress; while the watch does give you a summary of your workout once you end a session, the data disappears from the watch once you dismiss or save it. Instead of accessing it on your watch, you'll find your workout data in the Health app on your phone. However, I found the way the Health app organized my workout data to be useless and underwhelming - the workouts are grouped in a cut-and-dry list of numbers, without any interpretation or ability to look at overall progress to motivate you to do better the next time around (see below).
The Short Battery Life
While most fitness trackers last a few days (or, if they have a watch battery like the Garmin Vivofit, over a year), the Apple Watch's battery lasts around a day or a day and a half, depending on how much you use it to record your activity. That means nightly charging your watch to ensure it has enough juice to get you through the next day. If you're wondering how the Apple Watch tracks your sleep if it has to be charged every night, it's because, unlike most fitness trackers, the Apple Watch doesn't have sleep-tracking functionality. If knowing how well you're resting at night is important to you, then you should look elsewhere for your tracker.
Image Source: Instagram user popsugarfitnessThe Good
This isn't to say that there's nothing about the Apple Watch Sport that I liked. In fact, since I almost always run with my phone, I found the Apple Watch to be accurate when recording my distance and route. When I wanted to skip ahead to another song while streaming Spotify, I didn't have to fish my phone out of my armband to figure out which track I wanted - I could just raise my wrist and control options and volume from there. And while I don't have a gym, I've heard from several people that their Apple Watch's calorie counts and distance stats were similar to the calorie read on whatever cardio equipment they were on. When I used my Apple Watch in circuit classes, its calorie counts were similar to the amounts recorded by my Fitbit. Plus, you get the thoughtful, intuitive user experience that's characteristic of any Apple product, meaning it's easier to understand and use than many GPS watches. As a tracker, it pretty much delivers: you can take a peek at your Activity app either on your phone or watch to see how you're faring for the day, movement-wise (although basic information like how many steps you've taken are a little buried). If you're a casual exerciser who values look and tech over stats, you might appreciate the Apple Watch more than a watch that's made for a more-serious athlete. The Apple Watch will be getting better, too, with the release of its own iOS 2 software update sometime in the Fall.
The Verdict
The Apple Watch may have some impressive technological features - I appreciate not having to take out my phone when I'm juggling groceries or in line at the airport, for example - but if you're in the market for a fitness tracker or running watch, the bottom line is this: you can get a regular fitness tracker for less money with the same amount of features or more, or you can splurge on a GPS watch that tracks and records workout data all on its own (and leave your phone behind). My pick? The Fitbit Surge ($250), a fitness tracker, smartwatch, and GPS watch in one that has many of the same features as the Apple Watch (like text notifications and heart-rate monitoring) but clocks in at $100 cheaper than the basic Apple Watch Sport.
from POPSUGAR Fitness http://ift.tt/1K8E6nv
mercredi 15 juillet 2015
Editors' Picks: Must-Have Fitness Gear For July
The beginning of a new month is the perfect time to get motivated and treat yourself with new fitness gear. As July is heating up, we're obsessed with workout clothes that make running and hiking more enjoyable, from a compact fanny pack (no granny vibes) to the best no-slip hiking shoes and more. These are the products you'll want to get your hands on ASAP.
from POPSUGAR Fitness http://ift.tt/1LDNFd6
The Easy Eating Formula For Getting Rid of Body Fat
If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate.
Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.
Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." There are only two foods Christmas says to avoid - processed foods and alcohol - since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.
What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.
- 45-minute walk-run-sprint interval workout for beginners
- 10-minute HIIT video from celeb trainer Astrid McGuire
- 60-minute walk-jog workout
- 7-minute workout that targets belly fat
- 20-minute full-body HIIT video workout
- 30-minute pyramid interval workout for the treadmill
- Tush-toning interval workout with hill repeats
And once the belly fat begins to dissolve, you'll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you're starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.
from POPSUGAR Fitness http://ift.tt/1GjyNuL
The 10 Commandments of Easy, Healthy Living
Ready to commit to a healthier lifestyle and just feel better every day? It doesn't have to be a pipe dream. Meet the 10 commandments that will allow you to see, feel, and reap results. You're worth the effort.
1. Thou Shalt Drink More Water
If you're working with a foggy, tired brain a lot of the time and aren't sure what's affecting your health, this may be a sign of regular dehydration. Staying hydrated helps energize your body, rids it of toxins, and helps your body work at its top potential. Sip on plenty of water all day to keep energy levels up and soaring and your body working hard for you.
2. Thou Shalt Take Part in Consistent Exercise
Regardless of any weight-loss goals, exercise needs to be a consistent part of your healthy lifestyle. It keeps sickness at bay, boosts your mood, increases productivity, and so much more. You will be amazed how much healthier you feel when you exercise regularly.
3. Thou Shalt Remember That Food Is Fuel
Choosing whole, natural clean foods over processed junk puts your body in a position to perform at its top potential. Treat your body like the luxury vehicle it is, and opt for premium fuel whenever possible! Making this shift in your mind is essential to sustaining a healthy diet for the long haul. These clean-eating rules are the perfect starter kit to developing a healthier relationship with food.
4. Thou Shalt Take Time to Breathe
For those who haven't gotten the memo yet, making time to meditate is worth the effort. Studies have shown a correlation between meditation and reduction of gray matter in the amygdala, the region connected to anxiety and emotional regulation; meditation has also been shown to decrease insomnia by 42 percent. Even if you're not ready to commit to a formal meditation practice, just taking three deep breaths when you're worried or stressed can help you loosen up and feel lighter. Try it right now - it works!
5. Thou Shalt Laugh More
Laughing helps keep stress levels low and positive feelings high. You might be surprised to learn that studies have shown that adults who have a sense of humor outlive those who don't. When things feel tough, watch a funny video, read your favorite article, or call a friend or family member who always makes you chuckle. Every giggle supports your healthy, happy goals.
6. Thou Shalt Not Eliminate Entire Food Groups
All protein? All carbs? All cookies? Too little (or too much) of anything is bad news. Our bodies need a balanced diet in order to survive and function at their highest potential. Depriving yourself of certain food groups may seem like a quick fix for a short time, but it's simply not sustainable for long-term weight-loss goals, and it does not support a balanced and healthy life.
7. Thou Shalt Get Some Fresh Air
Feeling stuck indoors leaves you feeling drained and disconnected. Step away from work, go outside for some fresh air and sunny rays, and take a walk during your break. It may feel like a luxury to leave, but you'll come back to whatever you were working on with a fresh perspective and much more energy. This also goes for the weekend! Take advantage of Summer's sunny skies and warm temperatures and relax in nature and reconnect with yourself.
8. Thou Shalt Strive For 80/20
The occasional indulgence is essential for a balanced and healthy life, and that's why following the 80/20 principle is a great technique. The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. This means you can absolutely enjoy a meal out or refreshing cocktail, but it's not an everyday occurrence. (Your wallet also thanks you in advance for this one.)
9. Thou Shalt Listen to Thy Body
Consistently healthy people help their bodies work with them instead of against them. It can be tough when there's tons of fun plans on the horizon, but when you're feeling immunocompromised, it's essential to take a break for yourself. Folks who listen to their bodies put down their fork when they've had enough, hit up a yoga class when they need a release, and don't pour that extra cocktail when they know it's not the best idea. Once you find this awareness, you'll be amazed by how much your body has to say.
10. Thou Shalt Get to Bed
Not getting enough sleep can lead to a whole slew of consequences from higher blood pressure to memory loss. Be sure to get at least seven hours of sleep every night to keep you alert and energized to take on the day. And if you're having a hard time getting adequate shut-eye, these sleep tips will help you get to bed.
from POPSUGAR Fitness http://ift.tt/1Gcrxj7
What I Stop Eating When I Want to Feel My Best
As a fitness editor, I get asked an exorbitant amount of health questions every week. The one that pops up more than any other is not surprising: what do you do when you want to lose weight? And when I respond with my honest answer, everyone's response is equally unsurprising.
I don't know whether they're expecting me to offer a magic pill or weird statistic they haven't heard, but when I say, "I cut back on carbs," faces drop and the subject almost immediately changes. You would be hard-pressed to find a woman who enjoys bread products as much as I do, but when I'm zapped of energy or want to feel my very best before a special event or vacation, I eat them very sparingly.
I had always considered myself to be a relatively clean eater, but it wasn't until I went Paleo for the first time that I realized just how often I was eating grains, bread, and pasta, and how different I felt when I stopped eating these foods. Once I cut these foods out of my diet for the sake of my cavewoman project, my experience of feeling bloated after every meal went away and my energy soared. I felt like I had been lifted out of a haze where everything looked a little clearer and sharper. And there was another welcome change I wasn't anticipating: I took off a significant amount of weight faster than I ever had before. Eliminating high-carb foods allows the body to get rid of glycogen (excess carb-stores held in the muscles) and with it, associated water weight. Whenever I cut back on carbs in my diet, the results are instant and dramatic.
Keep in mind that I would never commit to cutting out bread or grains forever. In terms of long-term and sustainable weight loss, cutting out a single food group forever is never a good idea. While cutting out carbs is what works for me when I want to take off weight quickly, it's important to point out that once I reintroduce high-carb foods, the water weight is quick to return. The only way weight loss lasts is when you're willing to make a real lifestyle change that includes an all-around balanced diet. That being said, cutting carbs does work when I want to jump-start my diet after an indulgent period or when I'm looking to shape up for a special event. All I have to do is keep up with my regular workout schedule and cut back on high-carb foods, and a week to 10 days later, my muscles look more defined, my clothes slide on easier, and my energy levels go through the roof. It has nothing to do with hitting a specific weight or trying to look "skinny," but it has everything to do with feeling a little more confident in that special dress, that tiny bikini, or . . . nothing at all.
from POPSUGAR Fitness http://ift.tt/1K8dFOJ
Don't Make This Mistake With Chia Seeds
There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man recently learned the hard way.
In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.
Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.
Photo: Lizzie FuhrWhen they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.
Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead pudding that works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.
Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.
Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.
Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.
Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!
from POPSUGAR Fitness http://ift.tt/1FEIAxE
What Is Stomach Vacuuming and Does It Help With Weight Loss?
- Does stomach vacuuming actually help with weight loss? - Women's Health
- Sunburn remedies that really work - Fitness
- 3-ingredient breakfast smoothies for a quick and easy morning - Self
- Look no further, this app will get you up for your morning workout - Shape
- Getting an online diagnosis is more dangerous than you think - Real Simple
- How to keep off the Summer weight - Health
- Your guide to packing the perfect mason jar salad - Cooking Light
- All the details about staying hydrated this Summer - Greatist
- 12 ways to make your groceries last longer - POPSUGAR Smart Living
from POPSUGAR Fitness http://ift.tt/1O6MYrx
5 Multitasking Exercises For Fast Results
Don't waste your time! These multitasking moves from Self help you see results fast.
Weights aren't the only way to get sculpted: Resistance bands are powerful (and portable) tools for strength training anywhere. These low-tech, lightweight fitness props are perfect for at-home workouts or tossing into your suitcase. (Maybe that's why so many celebs, including Jessica Biel and Sofia Vergara, use them when they're on the road.)
Bands have other advantages, too. They're great for targeting multiple muscles at once and give you a greater range of motion than other kinds of equipment. Plus, "by creating resistance in multiple directions, your core has to stabilize to maintain the correct movement pattern," says Dennys Lozada, personal trainer and instructor at The Fhitting Room in New York City. As a result, your body builds more muscle fiber and burns more calories both during and after exercise.
Perhaps the best thing about resistance bands, though, is how adaptable they are to any fitness level. "You are the one who dictates how much tension there will be when you're pushing or pulling," Lozada says. A set of flat, looped bands of varying resistance levels (light, medium and heavy) will give you the most versatility, he adds; start with the light band and move up from there. Here are five multitasking exercises to try:
The Workout: Do 20 reps of each move, with a light-resistance looped band. Do 4 to 5 sets, 3 times a week.
- Squat & Press: Stand with feet shoulder-width apart, band under middle of feet. Hold band with palms up at chest level so band forms a rectangle between hands and feet. Keeping weight on heels, lower into a squat until thighs are parallel to floor. Stand and thrust arms overhead. Return to start.
- Leg Raise: Start on hands and knees with band looped around thumbs and right foot. Extend right leg straight back, foot flexed, toes to floor. Lift foot to hip level. Lower and repeat. Do reps. Switch sides; repeat.
- Band Push-Up: Start in a high plank, wrists under shoulders, band stretched across back (just below shoulder blades) and looped around thumbs. Bend elbows to lower toward floor. Press back to start.
- Bent-Over Row: Stand with feet shoulder-width apart, band under middle of feet, knees soft. Hinge forward, keeping back flat, and grab band on both sides at knee level. Hold elbows close to body as you pull hands to chest, squeezing shoulder blades at top of each row. Return to start.
- Core Twist: Securely loop one end of band around a door handle, the other around your hands. Stand a few feet from door with left side facing it so band is taut. Extend arms in front of you, palms together. Engaging abs, rotate upper body 45 degrees toward door, lessening tension. Twist back to start. Do reps. Switch sides; repeat.
from POPSUGAR Fitness http://ift.tt/1TCjt4F
How to Make Your Planks Even More Effective
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.
from POPSUGAR Fitness http://ift.tt/1HxHo2h
The Busy-Woman's Workout
Make it quick. Make it efficient. Make it excuse-proof. Done, done, and done! This workout is about 20 minutes long, but it leaves no muscle unworked. Plus, with no equipment needed, you really have no excuses.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching
from POPSUGAR Fitness http://ift.tt/1Smr1pz
Mountain Climbers: The Move That Does It All
If you're a fan of exercises that work your body without machines, weights, or equipment, try doing mountain climbers! A POPSUGAR Fitness favorite, this exercise works the lower body and the core and is a great form of cardio. Learn how to do the complete move below.
- Start in a traditional plank - shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue "running" in your plank for one minute.
Fit tip: for a stint of cardio during weight workouts, use this exercise as an active break in between exercises or reps.
from POPSUGAR Fitness http://ift.tt/1fqFPYa
You'll Crack Up (and Get Grossed Out) From This Insane Fitness Prank
We might not buy bologna anytime soon, but we got a serious laugh from Oscar Mayer's newest video that pokes fun at hot boutique fitness classes. Oscar Mayer invited trendy New Yorkers to get a sneak peek at a fake workout, appropriately named "FRIQ" (pronounced "freak"), where an overzealous instructor led students through a number of bizarre activities such as engaging their tongues, pretending to be bears in cages, wrapping themselves in bubble wrap, and so much more. The instructor's crazy vibe, the unconventional activities, and the disgusting-looking FRIQ Fuel beverage offered at the end of the workout remind us a lot of the weird things we've tried in the name of hot fitness trends.
from POPSUGAR Fitness http://ift.tt/1CCM0CV
Sweet, Savory, and Healthy: 9 Almond Snacks You're Sure to Love
Almonds, with a dose of protein, iron, and calcium - what's there not to like? Whether you're seeking sweets or a snack, there are numerous ways you can ditch the peanuts and go nuts with almonds. Here are nine recipes to show you how!
from POPSUGAR Fitness http://ift.tt/1CmpPk6
Articles
