Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 24 juillet 2015
A Quiet, Full-Body Workout - No Equipment Needed
The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.
From what I've gathered from new moms, taking advantage of nap time is key and so I'm sure I'll be looking to my past At Home Workouts and Pinterest Workout Boards for inspiration, but I also thought I should put together a few quick, quiet workouts for days when our little one might be sleeping soundly and I want to sweat but not disturb our baby. (This may also be a good option for those looking for silent workouts to do in your apartment or hotel room workouts to do while traveling!)
Today's workout is a total body workout that does not require any equipment. If you're not worried about noise and want to sneak in a little cardio, consider adding 30 seconds of jump rope, high knees or jumping jacks in between each exercise for an added boost!
Try your best to keep things moving quickly, but always be sure to listen to your body and rest as needed.
To learn more about each of these moves and this workout, check out Peanut Butter Fingers.
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This Plus-Size Model Has Some Serious Wise Words For Anyone Who Wants to Run
In case you missed it, there's no such thing as a runner's body - if you want to be a runner, it's as simple as lacing up your shoes, setting a goal, and working your way toward it. Need some encouragement? We can think of no better motivator than Erica Schenk, a plus-size Wilhelmina model who was this month's Women's Running cover girl. Erica was universally praised for not looking like the typical runner, even though she's been a twice-weekly athlete for 10 years ("I started during volleyball camp and just haven't stopped!" she told us). She gave us some wise words that anyone can use when hitting the pavement for the first time (or the first time in a long time). "Any person who feels like they are a runner [is one], no matter if you enjoy jogging, sprinting, long distance, or any other kind of running. The difference is if you enjoy it," she said.
But even a seasoned runner like Erica knows that it can be hard to believe in yourself when bombarded with photos of what a runner should look like. "The misconception comes from magazines and advertisement," Erica said. "Most show a size 2/4 and very well-toned women and men." Erica said that while she is still "working on my own self-acceptance," she hopes that her cover story will encourage other women to find something they love. "I hope it will inspire others to find an exercise they enjoy, whether it's running, biking, or swimming - it doesn't matter!" she told us.
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The Reason This 560-Pound Man Is Biking Across America Will Have You Cheering
Source: Twitter user hites75
We all love the occasional bike ride, but 40-year-old Eric Hites from Indiana is taking this pastime to another level. He shared on his blog, Fat Guy Across America, that he'll be biking across the country, a journey that'll take seven months, in an effort to lose weight and win back his wife - a story that has captured the attention of fans everywhere.
The 560-pound artist and writer told ABC News he separated from his wife last year due to his increasing weight and health problems. What started out as an idea to prove to himself and his wife that he can achieve his fitness goals, however, has turned into a motivational journey for others. "I've gotten so many messages about being an inspiration. That was one of my primary goals when I set out," he said. Eric has now joined forces with a trainer and has even created an online exercise group to help others in his situation get healthy.
Lugging a 300-pound trailer behind him, Eric is currently in Rhode Island and has already lost 60 pounds during his ride. He stated that the first day he only made it 100 yards before taking a break, but now he can bike a mile before resting.
And as to what his wife thinks of the journey? Eric acknowledged that she thought it was "all talk" at first, but now she "has changed her tune." According to him, about a month into the ride, the couple's relationship has been somewhat rekindled.
"I'm doing it because I love my wife and it kept me going . . . I want to spend the rest of my life with her. That drives me," he said.
The next stop on Eric's journey? Philadelphia.
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The 8 Healthiest Cheeses to Eat
It's no secret that cheese is one the most delicious foods to have ever graced this Earth (if not the most delicious food), but it's also no secret that it's not really good for you. Thanks to our friends at Details, you can continue to enjoy cheese guilt-free with these healthier options.
Whether it's paired with wine or melted over a burger, cheese is where it's at. And not just because eating it makes life worth living.
Cheese is a nutritional powerhouse, rich in nutrients including protein, phosphorus, and don't forget calcium, says Jim White, RD, spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness training studios. It's the number-two source of calcium in the average American's diet.
Meanwhile, filling up on cheese could actually help you slim down. A 2015 study published in the Journal of Agricultural and Food Chemistry linked a diet rich in cheese with higher levels butyric acid, a compound that's linked to faster metabolisms and a decreased risk of obesity. That may be why the average Frenchman, who puts away 57 pounds of cheese a year, is slimmer and has a longer lifespan than the average American.
Want to make the most of your cheese habit? Opt for these eight varieties.
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Take the 1-Minute V-Sit Challenge
Don't just sit there! Try this amazing ab exercise. It's a one-minute challenge combining two classic core moves: the V-sit and the Russian twist. Trust us - you're going to love it. But if you hate it, know that it is only 60 seconds. You can do anything for a minute, right? Press play and take the challenge.
Want more? This move is featured on our 20-Minute HIIT Workout.
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Are My Workout Clothes Made With Toxic Chemicals?
- Sportswear brands may be using harmful chemicals in clothing - Shape
- Why your muscles are sore after a hard workout - Greatist
- The high-intensity workout that requires zero equipment - Self
- How sugar can help you in your weight-loss efforts - Women's Health
- Make these 5 small changes to get better health - Real Simple
- The are the best and worst nuts for your health - Health
- Your guide to healthy dining at restaurants - Cooking Light
- These 8 relaxation techniques will transform your workweek - Fitness
- Say goodbye to sad and wilted vegetables with this tip - POPSUGAR Food
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The Best Cardio Music For Summer 2015
Quality music makes or breaks my workout. It doesn't matter how committed I am to my goals or how prepared I am for my class or run; if my music is off, the sweat session is subpar. If you can relate and are in need of a music refresh, this playlist is just for you. All you need to do is plug in and get moving - full of songs currently topping the pop charts, this playlist takes care of the rest. Subscribe to the Spotify playlist, and check out the full list of tracks below.
- "Be Together" - Major Lazer, Wild Belle
- "Runaway (U & I)" - Galantis
- "Hey Mama" - David Guetta, Bebe Rexha, Nicki Minaj, Afrojack
- "Rock It Out" - Crush Effect
- "She Came to Give It to You" - Usher, Nicki Minaj
- "Waiting For Love" - Avicii
- "Lean On" - Major Lazer
- "Queen of Peace" - Florence + The Machine
- "Verge" - Owl City, Aloe Blacc
- "Emergency" - Icona Pop
- "American Oxygen" - Rihanna
- "Break Free" - Ariana Grande, Zedd
- "Often (Kygo Remix)" - The Weeknd
- "21" - Hunter Hayes
- "The Night Is Still Young" - Nicki Minaj
- "The Handler" - Muse
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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
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Your Flashy Workout Gear Isn't the Only Reason You Can't Stop Exercising
Have you ever thought about how much you enjoy working out? We partnered with Propel Electrolyte Water to highlight the reasons you just can't give up your fit lifestyle.
It took you a while to jump onto the healthy lifestyle bandwagon, and now you can't seem to find a reason to ever get off. Between the camaraderie you experience in Spin class and the way your sleeping has improved (not to mention you managed to acquire some pretty fashionable yoga pants), exercise has changed your life for the better. Here are five likely explanations for why you just can't stop working out.
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We're Losing Our Minds Over This Vegetarian Fast-Food Restaurant
Fans of Amy's Kitchen frozen foods are sure to be very excited over this news: the first Amy's Drive Thru opened today outside of San Francisco. Amy's has everything you'd expect from a fast-food spot: it's quick, convenient, and low-priced, but that's where comparisons stop. You won't find any meat at Amy's. Instead the menu consists only of vegetarian and vegan options, all of which come from organic and non-GMO ingredients. It's definitely a welcome change to all the supersized offerings currently in the market. If these opening-day photos are any indication, it's looking like Amy's is going to be the new hotspot in town to grab a meal when you're on the go.
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Are My Workout Clothes Made With Toxic Chemicals?
- Sportswear brands may be using harmful chemicals in clothing - Shape
- Why you're muscles are sore after a hard workout - Greatist
- The high-intensity workout that requires zero equipment - Self
- How sugar can help you in your weight-loss efforts - Women's Health
- Make these 5 small changes to get better health - Real Simple
- These are the best and worst nuts for health - Health
- Your guide to healthy dining at restaurants - Cooking Light
- These 8 relaxation techniques will transform your work week - Fitness
- Say goodbye to sad and wilted vegetables with this tip - POPSUGAR Food
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jeudi 23 juillet 2015
The Before-and-After Photos of a Bikini Competitor Will Make Your Jaw Drop
The behind-the-scenes effort it takes to become a bikini competitor is insanely hard and takes more willpower than just choosing a salad over fries to go with your burger. I spoke with Taylor Chapman, an ACE-certified personal trainer, who has four competitions under her sequined bikini bottoms, and she shared just what it takes to hit the stage in heels, a skimpy two-piece, and a spray tan.
Preparing for a competition takes about three to five months, depending on how in shape you are. Taylor says if you're already in good shape, working out three to five times per week, it should take about 12 weeks. If you're not, you're looking more at 20 weeks. "You also want to be sure to allow enough time to lose the weight in a healthy manner, aiming to lose at most two pounds per week."
Strict doesn't even begin to describe her meal and workout plan. Take a look at what she eats in a day. If it's not on the list, it's off-limits. She admits, "I would dream about Mexican food pretty much every night, and I watched the Food Network religiously!"
Meal Plan
Meal 1: 7:00 a.m.
1/2 cup oatmeal
3 egg whites, 1 egg
Meal 2: 9:30 a.m.
Pro Whey 30 protein shake made with water (30g protein, 5g carbs, and 1g fat)
Meal 3: 12:00 p.m.
6 oz. grilled chicken
Large salad
2 tbsp. light dressing
Meal 4: 3:00 p.m.
Dannon Light and Fit Greek Yogurt
1/4 cup almonds
Meal 5: 5:00 p.m.
Protein shake
Meal 6: 7:30 p.m.
6 oz. chicken/tilapia/shrimp or 4 oz. lean ground beef
1 cup veggies
1/4 cup brown rice or 3 oz. sweet potatoes
Meal 7: 10:00 p.m.
1 flavored rice cake
Total daily calories: 1,100 to 1,200
Workout Schedule
For the first eight weeks of competition prep, she does 45-minute cardio sessions five times a week. For the last month, she steps it up to 60-minute cardio sessions, seven days a week. She says, "I got so tired of cardio that I had to mix up the exercise I did every 20 minutes." Example: 20 minutes stair stepper, 20 minutes arch trainer, 20 minutes treadmill. Actually, for best results, Taylor recommends interval training to keep your muscles guessing and to avoid overuse injury. As far as weights go, she trained five days a week. "You should build your plan based on muscle groups that need the most work. My typical week is as follows:"
Monday: Cardio, legs, and abs
Tuesday: Cardio, shoulders, and abs
Wednesday: Cardio, chest, and triceps
Thursday: Cardio, back, and biceps
Friday: Cardio, legs, and abs
Saturday: Cardio and abs
Sunday: Cardio and abs
Some competitors split workouts up, doing twice in one day, but Taylor preferred getting it all done at once. She admitted that in the last month, having no rest days was killer, so she'd do double cardio on Saturdays (one hour elliptical, then one hour soccer or tennis to mix things up) just so she could rest on Sunday.
Training for a bikini competition is no joke. The before-and-after pics are so impressive, to see what's possible with hard work and perseverance. But it becomes your only focus. "I hated that I basically had no life for three months. I lived in the gym and out of Tupperware containers," Taylor said. "You miss out on a lot of outings and events while competing because it can be very tempting to go out with your friends and not partake in eating or drinking. But in the end, it's worth it when you reach your goals."
Another tidbit you'll appreciate hearing is that this perfect body she achieved, with only 12-percent body fat, could only be maintained for that one day of competition. You can't possibly eat so strictly and work out that much all the time. Her off-season body was much healthier (pictured above), but she had to deal with nasty comments like, "Wow, so I guess you're done with the whole competing thing, huh?" It takes a very secure and strong person to brush those comments aside, and Taylor admits that competing never made her feel so insecure. But she also said, "This was one of the most challenging tasks I have ever done in my life and I learned the art of willpower and determination. I learned that I can truly do anything I put my mind to."
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Paleo-Powered Breakfast: Eggs Baked in Avocado
For a one-two punch of omega-3s in your breakfast, try baking eggs in an avocado. Beyond the heart-healthy fatty acids and high protein count, this low-sugar and fiber-filled breakfast will kick off your day on a healthy high note.
If you're always rushing in the morning, you'll be glad to learn this recipe requires just a few ingredients and nearly no prep time. Ready to get cooking? Keep reading for this tasty Paleo-friendly breakfast.
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The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason why you're not seeing results - those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied. One of these 150-calorie snacks will surely hit the spot.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
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Lululemon Wants You to Celebrate Your Workouts With a Can of Beer
Cult fitness brand Lululemon has launched a new product, but it's not a pair of ultracomfy yoga pants. Instead, the fitness-centered company is launching its own craft beer, dubbed the Curiosity Lager. Lululemon has partnered with Stanley Park Brewing to create the beverage for the SeaWheeze Half Marathon and Sunset Festival, a popular race in Lululemon's hometown of Vancouver, British Columbia, Canada.
The beer comes in a 500-milliliter can and has 4.6 percent alcohol, and with only 88,000 cans being released solely in Canada, not all Lululemon fans will be lucky enough to snatch up this new drink. Curiosity Lager is described as a "crisp, bold session lager" with a "citrus hop nose."
"Just because you're a yogi, doesn't mean you won't have an occasion for beer, and we're certainly interested in talking to that crowd," said Doug Devlin, director of marketing for Stanley Park Brewing. "I think Lululemon, by extension, is interested in talking to a more male beer-drinking crowd. It's a nice way for each of us to take what it is we do to a new consumer."
While we can't predict if more men will be into yoga just for the beer, the pairing between exercise and alcohol is a fast-growing trend. After all, once you master the Handstand Scorpion pose, why not have a celebratory beer for your efforts? In fact, many studios host postclass wine parties and some races even offer wine-lovers special tastings. Research has also shown that having one drink won't affect your post-workout achievements, but like with all vices, three or more drinks can negatively impact your hard work at the gym.
Curiosity Lager will be available on Aug. 15, but until then, see what other Lululemon fans are saying about the craft beer:
This will either go extremely well for the company or be the McPizza on the lululemon name #lululemon #curiositybeer http://pic.twitter.com/3Xu28RZw3a
— Maddie Coelho (@maddie_coelho) July 20, 2015
I just don't understand this lululemon beer
— erika cionci (@erikacioncii) July 23, 2015
#lululemon coming out with their own beer. I'm assuming it has hints of pumpkin spice latte, with a finish of lighting a $100 bill on fire.
— ian slipp (@ianslipp) July 21, 2015
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Campbell Hops on Board the Healthy Train, Plans to Ditch Artificial Ingredients By 2018
High-fives to Campbell Soup Co.! The popular canned-soup company is joining a growing number of food purveyors, who are making the move away from using artificial ingredients and flavors. By mid-year 2018, Campbell's will stop using artificial colors and flavors in all of its products sold in North America. Chief Executive Officer Denise Morrison says it's part of an effort to be more open and honest with customers about what goes into their food.
This is promising news on the heels of other companies announcing a focus on serving consumers healthier products. There's Panera promising to remove artificial ingredients by 2016, as well as Chipotle who cut out GMOs. And don't forget your childhood fave, Kraft, saying goodbye to that fake orange-colored mac n' cheese. And no more Red 40 or other artificial colors and flavors because General Mills is finally ditching those, too. Now which company will be next to hop op the healthy bandwagon?
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Announcing the 2015 POPSUGAR Select Awards
The votes are in for the 2015 POPSUGAR Select Awards! As we celebrate POPSUGAR Select's second incredible year, we would also love to take this time to celebrate our outstanding network of influencers who make our program what it is. Since our program's launch in 2013, our network has grown to well over 2,000 bloggers and influencers who each contribute refreshing perspectives, content, and ideas across our various verticals. While each and every one of our influencers is what makes our program so special, we would love to take the time to honor seven of our outstanding influencers for their exceptional dedication, contribution, and involvement with POPSUGAR Select this year.
And the awards go to . . .
Spotlight Award - Angie Canning from VanityRouge
Editorial Award - Nicole Shoemaker from Cooking For Keeps
Lifestyle Award - Amanda Holstein from Advice From a Twenty Something
Engagement Award - Sheridan Gregory from Blue Eyed Finch
Creativity Award - Abbey Rodriguez from Along Abbey Road
Team Player Award - Clare Smith from Clare Smith
Social Media Award - Belinda Morales from Belinda Selene
Congratulation's to all of this year's winners!
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When Diet and Exercise Aren't Enough, This New Treatment Could Be the Answer For Weight Loss
- Will UltraShape treatments be the answer to losing stubborn body fat? - Self
- How does a high-fat diet help you lose weight? - Women's Health
- A kick-your-own-butt workout, no trainer necessary - Shape
- The 7 ingredients you should add to your next smoothie - Real Simple
- On the go? Try these healthy and portable meals - Health
- The overall best food and drinks for active exercisers - Cooking Light
- The reason why runners should try probiotics - Women's Running
- Katy Perry shares her secret about feeling confident - POPSUGAR Beauty
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16 Reasons Fit People Are Better in Bed
When it comes to the between-the-sheets tango, there's only one way to do it: with a fit person. Aside from the obvious benefits of getting down with a healthy, active partner (those abs! That booty!), there are some less obvious perks to sexing up your swole-mate. Here are 16 reasons why fit people are just plain better in bed.
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20 Healthy Habits That Lead to Big Results
You don't have to exercise every morning before dawn or stick to nothing but salads - these simple tips will ensure you'll be your healthiest, happiest, and most energetic yet. Even better? Being consistent with these small habit changes can lead to big results if you're looking to lose weight. Get ready to feel your best ever with these 20 simple ways to be your healthiest self yet.
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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.
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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.
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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 |
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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.
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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!
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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
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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
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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.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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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.
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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.
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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.
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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)
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Someone Finally Explains What That Extra Set of Shoelace Holes Is For
We all have them, and most of us just ignore them. I'm talking about that extra pair of holes on the top of our sneakers. Nope, they're not just for decoration! Try this shoelace tying trick called the "heel lock" to prevent the back of your foot from sliding up and down, which will prevent heel blisters. If you're a runner, this just may be the best thing you hear all day!
RELATED:
10 Ways to Be a Better Runner (Without Logging Miles)
How to Make That Long Run Feel Easier
Strengthen and Stretch! The 12 Moves All Runners Need to Do
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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.
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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.
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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.
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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
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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.
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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.
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