Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
jeudi 23 juillet 2015
How to Pack Salads on Sunday Night So They're Fresh All Week
Eating a big salad at least once a day is a great way to maintain healthy habits. Don't have time to cut up a salad every single night? Here's a way to make all the salads you need for your workweek at once. Follow these simple salad-making rules, and your meal will taste just as fresh on Friday as it does on Monday!
This is just a general guide with lots of room for creativity. Even though you're making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It's a great way to save time and money and ensure you're getting a dose of daily veggies for health and weight loss.
from POPSUGAR Fitness http://ift.tt/1uxkJag
Master the Splits With These 9 Poses
If you've always wanted to do a split, you need flexible hips and hamstrings. Practice these nine stretches, and you'll soon be on your way.
For more stretching options, do check out our video with yoga poses that will help you master the splits.
from POPSUGAR Fitness http://ift.tt/12VNfeZ
An Easy Way to Get 30 Minutes of Cardio In!
It's time to do some cardio in our No-Excuses Workout Challenge. You're in charge today because you get to choose how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and head outside. But you can also swim, bike, jump rope, or take a Zumba class. The options are endless.
If you would like a little more guidance, we have some plans for you to try - one using a treadmill and one using a bike, in case you have access to some cardio equipment.
Treadmill
| Time | Speed (mph) | Incline | RPE* |
|---|---|---|---|
| 00:00-5:00 | 4.0 | 3 | 1-3 |
| 5:00-6:00 | 5.0 | 1 | 4-7 |
| 6:00-8:00 | 5.5 | 1 | 8-10 |
| 8:00-9:00 | 5.0 | 1 | 4-7 |
| 9:00-11:00 | 6.0 | 1 | 8-10 |
| 11:00-12:00 | 5.0 | 3 | 4-7 |
| 12:00-14:00 | 5.5 | 3 | 8-10 |
| 14:00-15:00 | 5.0 | 3 | 4-7 |
| 15:00-17:00 | 6.5 | 1 | 8-10 |
| 17:00-18:00 | 5.0 | 1 | 4-7 |
| 18:00-20:00 | 5.5 | 5 | 8-10 |
| 20:00-21:00 | 5.0 | 5 | 4-7 |
| 21:00-23:00 | 6.0 | 5 | 8-10 |
| 23:00-24:00 | 5.0 | 1 | 4-7 |
| 24:00-26:00 | 5.5 | 1 | 8-10 |
| 26:00-30:00 | 4.0 | 1 | 4-7 |
*RPE = Rate of Perceived Exertion
Biking
| Time | RPE* | Notes |
|---|---|---|
| 0:00-5:00 | 3 | Warmup |
| 5:00-5:30 | 7-8.5 | Sprint |
| 5:30-6:30 | 3-5 | Recover |
| 6:30-7:00 | 7-8.5 | Sprint |
| 7:00-8:00 | 3-5 | Recover |
| 8:00-8:45 | 7-8.5 | Sprint |
| 8:45-9:45 | 3-5 | Recover |
| 9:45-10:30 | 7-8.5 | Sprint |
| 10:30-11:30 | 3-4 | Recover |
| 11:30-12:30 | 7-8.5 | Sprint |
| 12:30-13:30 | 3-4 | Recover |
| 13:30-14:30 | 7-8.5 | Sprint |
| 14:30-15:30 | 3-4 | Recover |
| 15:30-16:00 | 7-8.5 | Sprint |
| 16:00-17:00 | 3-5 | Recover |
| 17:00-17:30 | 7-8.5 | Sprint |
| 17:30-18:30 | 3-5 | Recover |
| 18:30-19:15 | 7-8.5 | Sprint |
| 19:15-20:15 | 3-5 | Recover |
| 20:15-21:00 | 7-8.5 | Sprint |
| 21:00-22:00 | 3-4 | Recover |
| 22:00-23:00 | 7-8.5 | Sprint |
| 23:00-24:00 | 3-4 | Recover |
| 24:00-25:00 | 7-8.5 | Sprint |
| 25:00-26:00 | 3-4 | Recover |
| 26:00-30:00 | 3 | Cooldown |
from POPSUGAR Fitness http://ift.tt/1Mpq3dI
The Secret to Beating Your Saddlebags For Good
If you're trying to tighten up the extra padding around your butt and upper quads, you're not alone. This area is a problematic spot for women, and there's no single cure to change things overnight. According to celebrity trainer Anna Kaiser, increasing the intensity of your cardio and strength-training program is a great start. Anna's other piece of advice? "Put down the fork. No one needs to be eating five bowls of pasta a week and think that they're going to get rid of saddlebags if they're doing 500 leg raises. It's just not going to happen."
So stick to a healthy eating plan, add plenty of cardio to your workout routine, and try out these helpful exercises to help you feel more confident the next time you slip into something slinky.
from POPSUGAR Fitness http://ift.tt/1wJy67S
mercredi 22 juillet 2015
If You Run to Lose Weight, Read This
You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.
Switch Up Your Pace
Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here's a list of interval workouts for you to try:
- 45-minute fat-burning treadmill workout
- 300-calorie-burning walking-jogging workout
- 30-minute pyramid intervals
- Swimming interval workout
- 45-minute walk-run-sprint workout
- 45-minute elliptical interval workout
Go a Little Longer
Unfortunately you can't spot treat when it comes to weight loss, which is one reason solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
High Knees
You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
Try This Killer Treadmill Move
Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!
from POPSUGAR Fitness http://ift.tt/1EIDVaS
Bye-Bye Cottage-Cheese Thighs: 5-Minute Leg-Toning Workout
Your legs are truly lovely and take you everywhere you want to go, but if you sometimes scan them in the mirror and think of cottage cheese, here's a workout for you. Strengthen and tone your powerful gams with this quick and effective workout. Just press play and get ready to show your legs some love.
Looking for more quick workouts? Check out these fitness quickies:
The Ultimate Inner-Thigh Workout
Reboot Your Backside With This Tush-Toning Workout
Blast Away Calories With This Full-Body Tabata Workout
from POPSUGAR Fitness http://ift.tt/1xePQsL
How to Eat Healthy at Jimmy John's
Fast food doesn't have to be unhealthy. Self asked nutrition experts Willow Jarosh, RD, and Stephanie Clarke, RD, for their top picks at sandwich favorite Jimmy John's.
Jimmy John's offers all of your classic deli favorites, plus a variety of healthy, unique toppings (sprouts!) - so how you mix and match is key. The trick is to modify their menu suggestions by skipping heavy spreads like mayo and opting for flavorful and nutritious toppings like avocado and crunchy veggies. Try one of these three SELF-approved combos that are all under 500 calories.
Slim Turkey Breast on 7-grain bread with extra avocado spread, cucumber, tomato, and sprouts
The creamy avocado and flavorful turkey makes this 'wich satisfying, while also boasting an ideal mix of calories, fat, carbs, and protein.
430 calories, 7.5g fat, 1280mg sodium, 68g carbs, 7g fiber, 29g protein
Slim Tuna Salad on scooped French baguette-go easy on the tuna-with added cucumber, sprouts, and lettuce
Asking them to scoop out the top piece of bread and go light on the tuna (the EZ option) turns this sub into a balanced, reasonable lunch. Add cucumber, sprouts, and lettuce and you'll easily score a serving of veggies.
460 calories, 18.5g fat, 1050mg sodium, 56g carbs, 5g fiber, 24g protein
Pepe on scooped French bread with no mayo, Grey Poupon, extra cucumber, sprouts, and oregano
Swapping out mayo for mustard with a touch of oregano will shave calories without sacrificing flavor. Traditional sandwiches like this ham and provolone combo are notoriously skimpy with veggies, so add cucumber and sprouts.
468 calories, 13g fat, 1428mg sodium, 62g carbs, 4g fiber, 31g protein
There you have it! And don't be shy about asking for the modifications above - the restaurant chain encourages a little customization from its customers.
More from SELF:
- 4 Simple Moves For When You've Been Sitting All Day
- The Best Bodies in the World
- 8 Supercharged Sculpting Moves
from POPSUGAR Fitness http://ift.tt/1SCvqEY
The Pros and Cons of IUDs
Birth control is always a hot topic, especially IUDs. Questions prevail about Mirena and ParaGard, so here is a comparison of these two popular IUDs from a board-certified physician. She even explains her personal experience with this form of contraception.
To continue our ongoing series of gynecological topics, I have decided to write about intrauterine devices (IUDs) as a form of birth control. Even though I learned about IUDs through many outlets (sex ed in school, medical school), I decided to research them more thoroughly since the birth control pills I started taking after having my baby negatively affected my milk supply. I had to find an alternate mode of contraception so I could continue to have an abundant milk supply for my little one. I had a ParaGard (copper) IUD inserted a couple of weeks ago and I'll share my experience as well as more information about two types of IUDs in today's column!
IUDs are small T-shaped devices that are inserted into a woman's uterus to prevent pregnancy. Currently there are two FDA-approved IUDs. The ParaGard, made out of copper, is a nonhormonal type of IUD and can prevent pregnancy for up to 10 years after insertion. You may be wondering how it prevents pregnancy, since it's nonhormonal and nonbarrier. According to WebMD, copper is toxic to sperm. The ParaGard also makes the uterus and fallopian tubes produce fluid that kills sperm. However, if fertilization of an egg does occur, this IUD keeps the fertilized egg from implanting on the wall of the uterus. Other benefits of ParaGard include removal at any time with a quick return to fertility, decreased risk of endometrial cancer, it can be used while breastfeeding, and it doesn't carry the risks that hormonal birth control has.
Mirena is a hormonal IUD and is the only FDA-approved hormonal IUD. Mirena can be used to prevent pregnancy for up to five years. WebMD reports that Mirena prevents fertilization of an egg by damaging or killing sperm and making the mucus in the cervix thick and sticky so sperm have a hard time getting through to the uterus. It also keeps the lining of the uterus from growing very thick, which makes the lining a poor place for a fertilized egg to implant and grow. Mirena also partially suppresses ovulation due to the hormones in the IUD. The hormones in Mirena also reduce menstrual bleeding and cramping. A surprising fact about Mirena is that it can also reduce the chance of developing pelvic inflammatory disease (PID).
According to the Mayo Clinic, ParaGard can cause cramping, severe menstrual pain and heavy bleeding, nausea, backache, and painful sex. Mirena has different side effects that include headache, acne, breast tenderness, irregular cycles at first followed by a possibility of lack of menstrual periods after one year of use, mood changes, weight gain, nausea, ovarian cysts, and abdominal or pelvic pain. Both Mirena and ParaGard also carry the possibility of getting dislodged and expelled from the body. Neither IUDs protect against sexually transmitted infections.
In my own personal experience, the actual insertion of the ParaGard IUD was not painful, but this may have only been because my OB-GYN numbed my cervix with local anesthetic (which was actually quite painful in and of itself!). After the procedure, I had mild cramping for about three days and light spotting for about one day. Other than that, I have not had any long-lasting symptoms or concerns!
I hope that this information helps broaden your knowledge about the different types of contraception that are available, other than birth control pills. Again, if you have any questions about IUDs or want to determine if an IUD is a good option for you, you should take time to speak with your primary care physician or your OB-GYN.
DrSugar posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
from POPSUGAR Fitness http://ift.tt/1VvszlE
You Might Want to Rethink Some of the Foods You Consider Healthy
- You should watch out for these 19 "healthy" foods - Greatist
- These stretches will help you get through any type of workout - Self
- Watch these 9 girls explain what it means to be healthy - Women's Health
- High-protein power breakfasts that have nothing to do with eggs - Shape
- 5 health benefits of cinnamon you probably didn't know about - Real Simple
- 30 simple tips to get you to your health and fitness goals - Health
- Your quick guide to eating clean all day - Cooking Light
- Diet and fitness tips that simply do not work - Fitness
- Laundry tips and tricks everyone should know - POPSUGAR Smart Living
from POPSUGAR Fitness http://ift.tt/1OmI2iB
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
Why Everyone Needs to Stop Questioning My Food Choices
Have you ever heard of a pescetarian? If your answer is yes, I congratulate you for being smarter than Microsoft Word. As I write this story, the term is being underlined in red by the word processing program because it doesn't recognize it. While I'm still reflecting on whether I should feel offended by this fact, I'll let the Merriam-Webster dictionary clarify that a pescetarian is one whose diet includes fish but no other meat. Pretty simple, isn't it? But try explaining to Word (and many people) that I am also gluten free and try to avoid dairy products. What does that make me? Only God knows! But what I do know is that these food choices very often result in questions from family, friends, and colleagues ranging from funny to pretty annoying.
Does it really matter whether I dropped meat from my diet because of ethical reasons or a taste preference? Why do you want to know if I am lactose intolerant? Think about it: the motivations for eating and not eating certain foods might be quite personal and involve religion or medical conditions. Why should anyone share this private information with you?
As for myself, I am more than happy to tell you (and my mum, for yet another time) that I made these changes to my diet because I want to be the best and healthiest version of myself. And I realized that the food I put into my body has a huge impact on it. I could instead go on for hours about how I feel more energized, lighter, and less bloated. But the gist is as simple as it is powerful: not eating certain foods makes me feel better and happy!
No, this is not about wanting to be skinny. And for the record, I can still join you at a fast food restaurant. You might be surprised, but I am usually able to find some kind of food that fits my dietary requirements anywhere. Just don't hate on me - or your family member, friend, or colleague - if you see us with a plate of greens without dressing in front of us. That's probably because that's all they've got on the menu for us. Trust me, we'd much rather have something like a gluten-free veggie burger if we could.
And that's actually the point: we could! We had the option and we chose to sit down with you and keep you company at that fast food restaurant. So don't make fun of us or food-shame us. Don't question what's on our plate. In turn, we won't lecture you about how unhealthy that dish you just shoveled into your mouth just was. Because we respect you and your food choices, and so should you respect us. Because no matter what we eat (or do not eat) because of religious belief, for ethical reasons, because of a taste preference, or for the sake of trying to be healthy: it is supposed to make us happy and feel better. And that's all that should matter to you.
from POPSUGAR Fitness http://ift.tt/1fliW7Z
Flat-Abs Bodyweight Workout
Think beyond crunches for toning your abs and try this bodyweight workout from our No-Excuses Workout Challenge. These full-body moves will work your abs from multiple angles and tone your middle.
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/1DtLbHz
20 Celebs Who Traded in Cheese For a Vegan Diet
Once a misunderstood diet, veganism continues to move more and more into the mainstream - it's even taken Hollywood by storm. Reasons for going vegan are probably more varied than you think: for some it's a sensitivity to meat and dairy products, while others cite animal cruelty or a strong dissatisfaction with factory farming. One thing most vegans can agree upon is that both their health and the planet's have improved since making the switch. Keep reading to find out which celebs have gone vegan and why they made the lifestyle change.
from POPSUGAR Fitness http://ift.tt/1LBwIQt
These May Look Like Regular Ice Cubes, but They're Better
Whether you enjoy a smoothie for breakfast or blend one up for a high-protein post-workout snack, here's a simple (and tasty) way to add more essential electrolytes to your glass. Instead of adding plain ice cubes to the blender, throw in frozen cubes made of coconut water. It's a great way to add potassium to your diet, which will help you rehydrate even more effectively.
Depending on the size of your ice cube tray, each coconut-water cube is equivalent to about two-thirds to one ounce. For reference, one ounce of coconut water contains five calories, 3.6 mg of calcium, and 60 mg of potassium. For a fruity flare, you can also freeze flavored coconut water. Keep the cubes in the tray, or pop them out to store in a freezer bag or mason jar. Throw four to six cubes in your blender, and you'll love sipping down a smoothie with a tropical twist.
from POPSUGAR Fitness http://ift.tt/1vSvk1m
The Intense Push-Up Variation That'll Change The Way Your Abs Look
Push-ups have got to be my all-time favorite upper-body exercise since they are so effective at targeting your chest and shoulders. There are so many variations to this basic exercise, so here's another one to add to your routine. Bonus: this move helps define your core, especially your obliques, the muscles on the sides of your torso that cinch your waist.
- Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line. If you can't do a push-up this way, just lower your knees to the floor (as shown in the second half of the video).
- As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
- As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position.
- This counts as one repetition. Complete as many as you can, then stretch out your lower back and shoulders in Child's Pose for five breaths and then stretch out your pecs by doing Seated Heart Opener for five breaths.
from POPSUGAR Fitness http://ift.tt/1OvGtiR
mardi 21 juillet 2015
What You Should Be Eating to Lose Weight This Summer
A cleaned-up diet full of whole, natural foods is essential for weight-loss success. Lucky for us, some of our favorite Summer fruits and vegetables are packed with nutrition that works in our favor. Keep your body working at its top potential with these 10 pieces of produce. Fighting fat has never been so delicious.
from POPSUGAR Fitness http://ift.tt/1Rp5Rw4
Lose Weight by Packing Lunch in These BPA-Free Containers
If you're headed back to school or are using the start of Fall as a way to get back on the healthy train after a Summer of burgers and ice cream, you'll need a way to pack all those perfectly portioned lunches and snacks from home. If you're nervous about BPA, which has been linked to all sorts of health issues, you can feel good picking up these reusable BPA-free containers.
from POPSUGAR Fitness http://ift.tt/1LB7sd9
Get Creative With This Full-Body Box Workout
The following post was originally featured on Fit Bottomed Girls and written by Jenn Walters, who is part of POPSUGAR Select Fitness.
Simple enough, right? Don't let its simplicity fool you. This is a full-body workout that'll have your arms wanting to fall off and your biscuits burning. (It doesn't feel like that many walking lunges when you start, BUT IT IS.) I did the whole workout with 15-pound dumbbells and a 16-kilo kettlebell (you could always swing a dumbbell if you don't have a kettlebell), and I could feel it the next day. Which is always the sign of a successful workout, right?
This is a great one to do with a group, too. Just put on some tunes and get to going through the box!
To learn more about each of these moves and this workout, check out Fit Bottomed Girls.
from POPSUGAR Fitness http://ift.tt/1eeYGnQ
The Sad Truth About Losing Sleep and Its Toll on Your Body
- Here's what happens to your brain when you lose sleep - Real Simple
- Your Summer survival toolkit for everything from burns to bites - Self
- Is it poisonous to eat a lot of kale? - Women's Health
- Is your post-workout steam becoming a deadly habit? - Shape
- Strange (but true) tips for better health - Health
- Put tomato season to good use with these fresh recipes - Cooking Light
- Can't say no to free office food? Here's why - HuffPost Healthy Living
- The scientific proof that wine could actually be good for your health - YourTango
- Summery smoothies you can dip your spoon into - POPSUGAR Food
from POPSUGAR Fitness http://ift.tt/1Mn5JK0
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
The 1 Half-Marathon-Training Mistake That Made Me Gain Weight
I had always thought about doing a half, but honestly, running for over two hours straight didn't sound appealing whatsoever. That was until a dear friend came to me in desperation after her partner for a two-person marathon relay got injured and couldn't run. My immediate reaction when she asked me to fill in was, "Hell no, are you nuts?" Then I thought about it while falling asleep that night and realized at 38 years old, I wasn't getting any younger, so why the hell not?
I was a little worried as the race was just five weeks away, but seeing as I was already running four to five miles, four times a week, I was just about on schedule. One thought that got me through those long-ass Saturday morning training runs was, "I'm gonna be so ripped after this." And my legs and butt were getting crazy-strong. Even the hubs noticed. Walking behind me while going upstairs, he gave my tush a little push so I'd go faster, and said, "Damn, your butt is rock hard. Like, seriously." Bonus!
After the actual race, I was hooked on running longer distances. So I kept up with hour-long runs Mondays, Wednesdays, and Thursdays, then did 90- to 120-minute runs on Saturdays. I also kept up with the two to three weekly strength-training sessions I had been doing for several months. Two weeks postrace, I stepped on the scale to find I had gained seven pounds in less than two months. WTH! I've experienced weight gain from running before, so I was familiar with gaining muscle mass. But a flabbier belly and pudgier face weren't muscle. Not even close. And I was pissed. Damn you half-marathon training!
Although I was running four to five hours per week, I wasn't burning enough calories to make up for my insane hunger. When I stopped to think about it, I was eating way too much. Check out an example of my weekday meal plan:
5:45 a.m.: Pre-workout snack: banana or toast with nut butter
7:20 a.m.: Postrun snack: a few handfuls of almonds or a glass of soy milk
8:30 a.m.: Breakfast: huge protein, fruit, and greens smoothie or bowl of oatmeal
10:30 a.m.: Morning snack: trail mix or soy yogurt with fruit
12:30 p.m.: Lunch: big salad topped with chickpeas, sunflower seeds, and strawberries, followed by a square of dark chocolate (OK, maybe two)
3 p.m.: Afternoon snack: granola bar
5:30 p.m.: Dinner: pasta or quinoa with tofu and roasted veggies
8 p.m.: Evening snack (to carb up for tomorrow's morning run, of course): toast, cereal, pretzels, or crackers with hummus, banana with peanut butter
Extras: To add to that mega meal plan, I was also finishing half-eaten pieces of toast, extra slices of apple, or bowls of pasta that my kids didn't finish after their meals.
I realized that I was never hungry, like, ever. I just ate all day long. And since a little hunger is healthy in order to know when it's time for your next meal, and to avoid overeating like I was clearly doing, I knew I had to make some quick amendments to my eating free-for-all. I ended up cutting about 300 to 400 calories a day. I ditched the pre- and post-workout snacks and ate my breakfast around 7:30 after my postshower workout. Actually, I was pleasantly surprised that not eating before my 6 a.m. run made me perform better because I didn't get hungry toward the end of my run like I used to when I'd eat a little something beforehand. I skipped the morning snack and ate lunch a little earlier at noon. I kept the afternoon snack and made sure to keep it around 150 calories, ate dinner around 6 p.m., and then skipped on that evening snack. I also completely curbed snacking on my kids' leftovers.
Within two weeks, I saw the scale number decreasing, and I was so relieved. And I wasn't hungry or tired, and best of all, I could continue with my running schedule. Am I through with half marathons? No way. I'm taking this as a learning opportunity so the next race I train for, I'll monitor my diet a little closer, and not eat whatever the hell I want.
from POPSUGAR Fitness http://ift.tt/1Jv7Ghq
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
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
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
from POPSUGAR Fitness http://ift.tt/1G07mdb
5-Ingredient Healthy Breakfasts to Make Your Mornings Easier
There's nothing worse than getting excited about a recipe and seeing a laundry list of ingredients you don't have on hand - especially when it comes to breakfast! Keep breakfast simple with these sweet and savory breakfasts that all clock in at five ingredients or fewer. Some can be made the night before, others come together right before you're ready to eat, but they're all easy to make and totally delicious.
from POPSUGAR Fitness http://ift.tt/1HurCG0
The Most Important Bikini Tips You'll Hear This Summer
Before you rock your bikini and expose more skin than usual, it's natural to feel a little nervous. If you can relate to this sentiment, then forget what everyone else will be thinking and start focusing on how you want to be feeling. Looking good in a bikini doesn't necessarily mean having a rock-hard body - it's all about your confidence! If you're tired of being in a cover-up all Summer long, then take these tips to heart the next time you slip your suit on.
Your Suit
While almost no one loves to go swimsuit shopping, it doesn't have to be such a painful process. Bring a close confidant or trusted friend along for advice, and take a few moments to touch up your hair, shave your legs, and add a little self-tanner. If you feel comfortable in your appearance from the start of this shopping trip, then it will be easier to keep up your confidence once the street clothes come off. Once you're in the store, grab a variety of suits in tons of sizes and styles to find the best bathing suit for your body. This will not be a quick in-and-out trip; you're going to need to spend a decent amount of time trying things on to find out what feels best.
Your Diet
A strict, unwavering diet is not sustainable for continued success. Even nutritionist Heidi Skolnik says there's "nothing pretty [about] looking four pounds thinner because [you] starved yourself the week before." Instead of keeping a rigid list of foods you can't have before you sport a bikini, focus on what you can (and should) enjoy all the time: clean, unprocessed whole foods. If you're one day out from the beach and in a bind, then try our one-day debloating meal plan full of fresh, satisfying recipes. You can't make a huge change overnight, but choosing foods that serve your body will help you feel lighter the next day.
Your Posture
Good posture is not only essential for your spine's health, but it can also help you look 10 pounds thinner. If you know you tend to slouch, then visualize your new posture not like the letter "C" but more like the letter "S." Untuck your pelvis, engage your abs, and drop your shoulders back and away from your ears. This physical shift in your stance is a great tip not only for wearing a bikini but also for looking and feeling more confident wherever you are!
Your Attitude
If you're committed to seeing big changes in your body, then start an exercise regimen at least six weeks out. But when you're not trying to take off extra pounds, that's cool, too! Bikini season is full of certain stresses, but remember that it's also a blast. So many months out of the year we're bundled up indoors, doing our best to stay warm. Summer is all about sunshine, warm weather, and taking time to relax. With so much pressure to look perfect in a bikini, the best thing you can do is take a step back and chill. Recognize that while outside sources are sending specific messages, you are the only person who can change the way you feel about your body.
from POPSUGAR Fitness http://ift.tt/1ccBAgx
6 Things You Can Do Today to Feel Better About Cellulite
Just about all women have it, and whether genetics has blessed you with a little more than you'd like, cellulite is just one of those things we have to embrace. What causes that dimply, orange-peel-looking flesh? When fat cells push up against our skin and the fibrous tissue that connects our skin to our muscle pulls down, we're left with that signature bumpy skin. Although you can't get rid of cellulite completely, here are some simple things you can do to reduce its appearance.
from POPSUGAR Fitness http://ift.tt/1yOZatz
Take Your Butt From Flat to Full With These 11 Moves
Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom (maybe even one like Jen Selter). It's time to step up your strength-training routine. Just like hiking and running hills, these 11 moves will build, sculpt, and lift your glutes in no time! And her are some beauty tips to help your toned tush look even smoother.
- Additional reporting by Emily Bibb
from POPSUGAR Fitness http://ift.tt/1wpwaaH
lundi 20 juillet 2015
How Much Water You Really Need to Drink
Half your weight may sound like a sky-high amount of water to sip, but this magic number could be the key to unlocking your body's fat-burning potential.
Dietician Julie Upton, MS, RD, of Appetite For Health 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." It may sound like a ton of liquid, but it's an absolutely doable amount; for example, if you weigh 150 pounds, Julie is recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.
If you're a soda or juice drinker who is having a tough time making the transition to good old H2O, try these healthy water additions like lemon and mint that can amp up the flavor of your cup and double its detox power.
from POPSUGAR Fitness http://ift.tt/1BkrZeQ
Nutritionists Reveal the Biggest Weight-Loss Mistakes
If you're no stranger to the struggles of trying to lose weight, the solution might be a few tweaks to your regimen. We enlisted the expertise of three nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition, as well as Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin and CLIF Bar nutrition partner. Check out what they say are the biggest mistakes most people make when trying to slim down.
from POPSUGAR Fitness http://ift.tt/1uks82K
A 2-Minute Leg Workout You Can Do While Brushing Your Teeth
You do it at least twice a day, maybe more, so why not make the most of those two short minutes? Instead of just standing there waiting for the time to pass, do this quickie butt-and-thigh workout. Although it's only four moves, doing them intensely for 30 seconds each without a break offers an effective little workout in a short amount of time. After you try it, you'll never be able to stand still while brushing your teeth again.
from POPSUGAR Fitness http://ift.tt/1Go6InF
Fix Your Posture For a Flatter Belly
Having good posture can really make you look 10 pounds thinner! A rounded spine makes your abdomen pooch out. And if you spend hours hunched over a computer, you need to combat the inevitable slouch every chance you get to help relieve back and neck pain. Try this variation on the reverse fly; it's the perfect antidote to bad posture. It not only strengthens the upper-back muscles (both the rhomboids and the middle part of the trapezius), but it also tones the back of the shoulder, too (aka posterior deltoid).
Grab an exercise band (or Thera-Band) and follow these steps. Modify the difficulty of this exercise by altering the amount of slack you have in the band before opening your arms: more slack will be easier, and a tighter band will offer more resistance.
- Stand with your feet shoulder-width apart, keeping a slight bend in the knees. With straight arms, hold the exercise band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
- On an exhale, pull abs to spine to stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together. Inhale as you slowly return your arms back to starting position.
- It's easy to arch your spine and push your ribcage forward when opening your arms, so really focus on the abs keeping the spine stable. Do imagine yourself growing taller as you open you arms to reinforce good posture.
- Do three sets of 12 to 15 reps.
from POPSUGAR Fitness http://ift.tt/1MgjVDq
A Smoothie-Making Tip That Will Save You Time and Money
You buy an enormous bag of greens with the best intentions of making a nutritious smoothie every morning, but by day two, the fire under your smoothie obsession starts to fizzle out. And when you finally go to pull out that container a few days later, your heart sinks a little when you find yet another bag of wilted, slimy spinach. Here's a simple solution for preserving those greens: freeze them instead.
Freezing your greens will save you the heartache of throwing out spoiled produce, and you can buy in bulk, which is much cheaper than picking up small containers. It'll also save you time if you buy your greens like curly kale or swiss chard in bunches, since you can do all the prep work ahead of time. And since smoothie-making is now that much faster and easier, you're more likely to make one instead of pouring a bowl of sugary cereal. Any type of greens will freeze well, so whether you prefer spinach, kale, chard, beet greens, arugula, or a combination, your green smoothies are practically made after these simple steps.
Bag It
Since some greens like spinach can pull apart pretty easily once frozen, you could throw the whole bag in the freezer. But if you're worried about whether it's safe to freeze those produce bags, you're better off using pint-sized freezer bags and freezing individual servings. It'll save you space in the freezer, since it's easier to stack these small bags, and you can also reuse them. If you're buying bunches of kale and spinach, then wash and chop them before placing one- to two-cup servings in each freezer bag.
Cube It
Pick up some BPA-free ice cube trays or baby food trays - I like the ones with lockable lids, so the trays can be stacked - and buy a variety of greens. You can puree them separately in a food processor or blender or puree them together, adding a little water to yield a smooth consistency. Pour into the little wells, attach the lids, and freeze them. Once the cubes are frozen, you can leave them in the trays or pop them out into gallon-sized freezer bags. When you're ready to make your smoothie, just grab a few and throw them in your blender - it's a great time saver. Just for reference, a packed NutriBullet (about four firmly packed cups) of kale with 1/3 cup water makes 12 one-ounce ice cubes, so if you want to add one cup of kale to your smoothie, then use three ice cubes. Aside from smoothies, here are some other ways you can use your frozen greens.
from POPSUGAR Fitness http://ift.tt/1CLIWER
What's Worse: Skipping Breakfast or Reaching For a Morning Doughnut?
- The truth about skipping breakfast - Greatist
- 5 kitchen hacks for healthy Summer foods - Self
- Yoga could make you look just a little bit taller - Women's Health
- Proof that the Whole30 diet works - Shape
- Does your phone know if you are depressed? - Real Simple
- How the pros curb food cravings - Health
- Protein-rich foods that will help you tone up fast - Cooking Light
- 6 foods you wouldn't expect keep you slim - Fitness
- Beauty mistakes that are making you look older than your age - POPSUGAR Beauty
from POPSUGAR Fitness http://ift.tt/1Jca2Gc
Scientists Develop Miracle Pill That Lets Celiacs Eat Gluten
For those with celiac disease - an intolerance to the protein gluten found in wheat - some of the most simplest pleasures are off limits: no bread basket before dinner or a pint of beer to relax after a long day. But thanks to a new pill, those with a gluten intolerance may no longer have to miss out.
The new pill was developed by researchers at the University of Alberta in Canada and led by associate professor Hoon Sunwoo, who became interested in finding a solution for those with celiac disease after learning that his friend suffered from it. The researchers developed the natural supplement from the yolks of chicken eggs; when ingested, the pill binds to gluten in the stomach to neutralize it and prevent intestinal damage.
Professor Sunwoo hopes that this pill will help the one in 133 people who suffer from celiac disease, which can cause symptoms like bloating, fatigue, serious autoimmune complications, or cancer, as well as those with general gluten intolerance. "With gluten present in so much of our food, I wanted to find a way to improve the quality of life for my friend, his family, and others," he said.
The pill has proven effective in clinical trials in Canada, so plans are to have it available within three years in the country, with approval in the United States and Europe coming hopefully after. Soon, people who suffer from an often debilitating disease will be able to manage it in much the same way people with lactose intolerance can still enjoy a scoop of ice cream or glass of milk- by popping a simple pill before digging into that decadent pasta dinner.
from POPSUGAR Fitness http://ift.tt/1Kgk6PK
This Lazy-Girl Move Targets Your Abs, Butt, and Thighs
If you've never done the bridge before, it's time to get acquainted. This do-anywhere, basic bodyweight move targets your backside and thighs to sculpt a perkier butt without the need for endless squats. In fact, you don't even have to stand at all! The bridge is the perfect feeling-lazy exercise for Summer, so grab a mat and learn how to do this glute-strengthening, ab-defining move.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure and keep your feet underneath your knees, not in front. Plant your palms by each side, face down.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground, then repeat for 10 to 15 reps.
An important note: the bridge exercise differs from the Bridge yoga pose, which focuses on rounding your shoulders and clasping your hands for a different, more relaxing experience. For this back-toning move, however, it's important that you keep your chest open and plant your palms firmly on each side to reap the benefits of this exercise.
from POPSUGAR Fitness http://ift.tt/1IeFk0c
10 No-Good, Very Bad Habits That Are Secretly Causing You to Gain Weight
With Summer here, it's natural to want to look and feel our best - right? YourTango shares with us 10 habits that are secretly packing on the pounds. From eating sugary fruits to vegging on the couch, these habits might be your downfall.
With Summer here, we're trying more than ever to fit into our skimpiest shorts. But sometimes it seems like an uphill battle. Even when we feel like we're doing everything right, there's a lot we're doing wrong. And it's making us gain weight.
We may know the basic rules of avoiding too much fat and carbs, drinking more water and less alcohol, but it's not as simple as choosing egg whites over bacon.
Sometimes the most surprising of choices aren't nearly as good for us as they seem. In fact, they're downright terrible for us and can derail our weight-loss plan.
Here are 10 bad habits that are completely sabotaging your weight loss (without you even knowing it):
1. Stressing yourself out.
Stress creates weight gain because when we're stressed, we're not interested in reading labels and making healthy decisions, says a personal development expert.
"We're looking for quick and easy solutions, which are typically nutrient void, yet calorically dense - the easiest way to pack on the pounds. We're also looking for comfort foods. It's not just the food we want, but the feeling we had when they were served to us long ago.
Stress also drives fat storage - especially to your midsection - spikes cravings, and throws off our hunger/satiety hormones so our ability to detect fullness is thrown off."
2. Lack of sleep.
When we're tired, we look for energy in two places: sugar and caffeine.
Silber says, "Eating sugar for energy gives us that immediate high, followed by the inevitable crash, and we stay on a roller coaster ride of sugar-induced energy, moods, and weight gain."
3. Being a couch potato.
Tired of going to the gym and want to lay on the couch instead? Don't do it. Not only does regular exercise (cardio and strength training) help you feel less stressed, happier, and healthier, but it also helps you lose weight, too, says Kimberly Gomer, director of nutrition at Pritikin Longevity Center + Spa.
4. Going out to eat.
Watch out for restaurant eating - the most fattening eating of all - because there are huge portions laden with fat, salt, and sugar, says Gomer.
Eat more at home, and you can be in control of what you eat, and help your waistline.
5. Multitasking.
Don't multitask when you eat.
"Science shows that when you eat and do anything else, like watch TV, work on the computer, read a book, or drive in the car, the signal from your stomach to your brain (your stomach is a muscle that has stretch receptors that send a message to your brain that you've had enough) malfunctions, and you don't get the satiety signal," Gomer says.
6. Adding unhealthy toppings to healthy foods.
A salad for lunch is great, as long as you're careful about what you add to those leafy greens.
"The calories and fat in toppings such as cheese, croutons, and creamy dressings can really add up, so use them sparingly (if at all) when enjoying your salad. A great way to cut calories is to substitute bad fats with good fats, measure your dressing, or enjoy it on the side and add as you eat," says Shanna Israel, celebrity wellness expert.
7. Eating fruit.
Fruit is refreshing in the Summer and is packed with vitamins, but they also come with high calorie and sugar counts if you're not careful.
"Bananas, plums, and mangos are examples of high-calorie fruits, with one cup of mangos weighing in at 107 calories. Enjoy your fruit sparingly, and choose lighter fruits, like apples, cantaloupe, or berries to curb the craving without the carb overload," says Israel.
8. Being dehydrated.
Not drinking enough water can be a reason you're gaining weight.
"Drinking water helps flush toxins and keep your body hydrated. Low water intake can cause your body to retain fat," says John Rowley, certified trainer.
9. Eating/drinking mislabeled "diet" food/drinks.
Foods that are considered "diet" foods can be dangerous and hinder your weight loss. High carb "diet" foods are more about marketing than about health.
These so-called "diet" foods don't contain a lot of extra nutritional value and contain extra preservatives and sodium, which is bad for weight loss, says Rowley.
10. Eating the wrong breakfast.
Breakfast is the most important meal of the day, which is why you should choose foods that provide you with protein, healthy fats, and carbs.
"Although cereal may be easy for grab and go, certain brands are secretly filled with sugar and are refined. Avoid cereals with dried fruit and honey clusters, as these ingredients add sugar and fat content.
It's also important to be aware of portion sizes, the type of milk you choose, and other toppings, like sugar or honey. It's best to start with mostly protein as your starter meal, as it can help balance sugar levels," says Israel.
More From YourTango:
Your Guide to Looking (and Feeling!) Sexy as HELL - Anytime, Anywhere
What a Man TRULY Sees When You're Naked (It's Not What You Think)
Awesome Collection of Quotes For Any and All Occasions
from POPSUGAR Fitness http://ift.tt/1SwOtAL
3 Reasons You Should Buy a Fitness Tracker and Not an Apple Watch
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
A Calorie-Burning Workout For People Who Hate to Run
It's a cardio day in our No-Excuses Workout Challenge, but we have a plan for you. This quick, no-running workout will torch calories and leave you breathing hard - in the best way possible.
Here's the workout with directions. Keep scrolling for explanations on the moves.
from POPSUGAR Fitness http://ift.tt/1H31oVD
This Is the Easiest Way to Start a Running Club at Work
Exercising with colleagues is a great way to bond and burn calories. We partnered with C9 Champion® at Target to highlight tips for assembling a jogging club.
There's no better way to bond with co-workers than by creating an activity that forces you to get away from your desk and spend time together. Sure, you can have a standing lunch date or meet for a quick coffee, but if there's a shared interest in fitness, then you should think about meeting for an afternoon run. Jogging with colleagues will serve double duty: you'll sneak in a good sweat session and get to know each other better. Interested? Here's how to start a running club at the office:
Chat with HR or People Operations
Double-check with Human Resources that pulling people away from the office isn't going to disrupt workflow. Cultivating a healthy environment for employees is important, so this is probably something they'll support.
Send out an email
Now that you have the go-ahead from your company, it's time to send out an email to garner interest. You'll be surprised to find out how many aspiring joggers you have working alongside you.
Create an email alias
This step makes for easy communication. You'll most likely be the point person for sending emails, so be mindful not to spam people.
Set up your inaugural run
Map out a good 30- to 45-minute route, and let people know the plan ahead of time. Tell everyone to change into their workout clothes in the office restrooms and meet outside. Depending on how many people show, you may want to create different groups based on running paces. For future runs, appoint a different captain so they can map out a new route.
Plan ahead for a no-shower cleanup
While it's certainly not ideal to return to work without properly showering, sometimes you have to make these sorts of accommodations. As the organizer, you may want to spearhead getting supplies for everyone and then pass the responsibility to someone else for the next run. Stock up on items like dry shampoo, cleansing wipes, and body wipes.
More from C9 Champion® at Target
from POPSUGAR Fitness http://ift.tt/1GuRhYf
dimanche 19 juillet 2015
3 Signs You're Dehydrated During a Workout
It may be true that thirst is one of the first signs of dehydration, but if you're anything like me it takes some effort to drink enough water throughout the day, especially when it's time to work out. Not drinking enough water, however, can mess with an exercise routine, preventing you from training as hard or as long as you'd like. Make sure you stay hydrated by recognizing these three signs that you need to drink more water when exercising.
- You feel fatigued: Feeling sluggish and fatigued when you start a workout can be a sure sign that you haven't fueled the body correctly. But it's not just about finding the perfect pre-workout snack - plain old water also helps you stay energized. Make sure you drink enough before or after your workout, and if you're doing a longer workout make sure to sip throughout.
- You cramp easily: Not drinking enough water can cause you to cramp while working out, so make sure you're hydrating well before you work out. Drink an ounce of water for every 10 pounds of body weight about one to two hours before you exercise, but make sure you don't gulp too much water right before the start of a workout.
- You have a high pulse: Using a heart rate monitor when you work out can definitely help you understand how your body is responding to your workout intensity. If you notice that your heart rate is higher than normal (learn how to measure your max heart rate here), it could be because you're dehydrated. Try to see how your water intake affects your pulse; if drinking water doesn't help, it could be another reason.
Summer workouts can also lead to dehydration, so read our tips on how to stay hydrated while you work out in the Summer heat.
from POPSUGAR Fitness http://ift.tt/1JEgN4Z
What Does 1 Serving of Fruit Really Look Like?
Since your elementary-school days, you learned how important it was to eat your fruits and vegetables . . . but do you know how much is really enough? According to the US Department of Agriculture, the average 19- to 30-year-old woman requires two cups of fruit per day. If that sounds like a ton of produce to pack in, hopefully the following photos will help you realize that it's absolutely possible - and you might be doing it already! No need to take out the measuring cup - here's how to eyeball the fruit you need every day to support your healthy life.
from POPSUGAR Fitness http://ift.tt/1vSL1G2
The Healthiest Fast-Food Breakfasts
Cooking up a homemade healthy breakfast is best, but every once in a while, life gets in the way. When you schedule an early meeting or simply oversleep, you can still fuel your body and start the day on a healthy note. Dietitian Julie Upton, MS, RD, of Appetite For Health recommends these four fast-food breakfast options from popular chains for those mornings when a homemade breakfast isn't in the cards.
Source: Thinkstock
from POPSUGAR Fitness http://ift.tt/1Hwx0Tt
This Bikini HIIT Workout Hits All Those Trouble Zones
This full-body, high-intensity interval training (HIIT) workout will torch calories and fat while strengthening your entire body. You push it for 40 seconds and get 20 to rest. Good news: it's only 20 minutes long and requires no equipment. Just press play, and hit it!
from POPSUGAR Fitness http://ift.tt/1GtBBEA
5 Ways to Make Running Feel Easier
Lacing up those sneaks the first few times can feel so hard. Your muscles ache, your lungs burn, it's hard to breathe, and all you can think about is stopping. Don't give up! Here are five techniques to incorporate every week to help running feel like a breeze instead of a chore.
Pencil It In
In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it's imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.
Slow Down
There's no need to start off running seven-minute miles. Slow down your speed enough so you're breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you're gasping for each breath. Skip the interval training, because even though it's great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you'll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.
Make It Fun
If you hate every second of your run, you're doing something wrong. Find ways to make it enjoyable either by bringing your dog or best friend along, exploring running in new places, listening to your favorite tunes or a book on tape, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off.
Hills and Squats
Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you'll be amazed at how much easier running feels. Or you can focus on toning your lower body when you're not out for a run, with moves like squats, lunges, or step-ups, or try this yoga sequence for runners.
Don't Just Run
Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive-stress injuries can make it unbearable. Mix up your cardio routine with biking, hiking, dancing, or swimming. Doing other types of cardio will strengthen your body in different ways, so every time you lace up your sneaks, it'll feel easier to head out for a run. But the best part about taking breaks from running is that it'll actually make you miss it, and if you're excited to get out for a run, it'll make it that much more enjoyable.
from POPSUGAR Fitness http://ift.tt/1Cg3Czk
Your 25-Minute Cardio Blast (With a Playlist!)
For a high-intensity quick cardio session, this 25-minute workout will get your heart pumping while you groove. Each tune on this seven-song Spotify playlist alternates between two basic exercises. Perform 20 reps of one exercise before switching to the next, and keep on moving until the song runs out. Move at a steady pace that works for you, and don't be afraid to take a quick 10-second breather or water break if you need one - this will be a pretty intense 25 minutes! Subscribe to the Spotify playlist, then check out the workout.
| Song | Exercises |
|---|---|
| 1. "Finally Moving" - Pretty Lights | Squats and Lunges |
| 2. "Good Time" - Owl City | Run in Place With High Knees and Jumping Jacks |
| 3. "Moves Like Jagger" - Maroon 5 | Side Skaters and Mountain Climbers |
| 4. "It's Time" - Imagine Dragons | Squats and Lunges |
| 5. "Everybody Talks" - Neon Trees | Run in Place With High Knees and Jumping Jacks |
| 6. "Sunlight" - Harlem Shakes | Side Skaters and Mountain Climbers |
| 7. "Whistle" - Flo Rida | Squats and Lunges |
Remember, you will need to download the free Spotify software or app to listen to our playlists.
from POPSUGAR Fitness http://ift.tt/1LkNXqB
The Anywhere Workout
Start your week off right with our "anywhere" workout. A quick set of bursts you can do in the morning, add to your cardio routine, or use if you are beginning a fitness regime. With a different series each day of the week, you won't get bored, but you will get toned!
Hung up on what a burpee is? You might know it as a squat thrust, but here's a detailed explanation of the move. And if you want to take this workout to the gym or keep it in your gym bag, then check out this printable version.
For more options of workouts you can do anywhere, try our No-Equipment Body-Weight Blast or our Do-Anywhere Circuit. It doesn't matter which one you pick as long as you're moving.
from POPSUGAR Fitness http://ift.tt/1Svn02d
The 25 Best Bodyweight Exercises
Whether you've let go of your gym membership or you're spending more time shaping up from home, these effective no-equipment moves need to be part of your strength-training routine. You might be all about cardio for that big calorie burn, but a recent study found that strength training burns roughly twice as many calories per minute as previously thought - score! If there's a specific part of your body you want to try working with a new move, then click below to jump to the right place.
from POPSUGAR Fitness http://ift.tt/1z4cBoW
Your Low-Carb (High-Protein) Day of Eating
If you're looking to lose weight, cutting back on carbs can be part of an effective strategy. For those who want to shed a few pounds, Manhattan-based nutritionist and registered dietitian Shira Lenchewski recommends that the carb-heaviest meal should be breakfast, "trending smaller as the day goes on" - and this plan does just that.
Most low-carb plans recommend eating between 50 and 150 grams of carbs per day, and this day of eating falls on the lower end of spectrum with 64.2 grams of carbohydrates, 1,236 calories, and a whopping 98 grams of protein. Try it out for yourself one day this week!
from POPSUGAR Fitness http://ift.tt/1ffL10G
Total-Body Tabata - Get Ready to Torch and Tone
Nothing beats Tabata workouts for maximizing the benefits of a a workout. This interval training helps burn calories and build muscle in 20 minutes. For the four-minute Tabata round, we mix two complementary exercises, so you can go strong and maintain good form for all your reps.
Here's the workout and directions. Keep scrolling for explanations on the moves.
from POPSUGAR Fitness http://ift.tt/1UIJkJN
Articles
