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.
samedi 1 août 2015
Luscious and Low-Cal Smoothies - All Under 300
Made with good-for-you ingredients like kale, frozen berries, and Greek yogurt, when done right, smoothies are one of the healthiest foods you can sip. But sometimes using too many ingredients can result in a smoothie that's 500 calories or more. Here are a variety of refreshing and fruity smoothie recipes to satisfy your sweet tooth, fill your belly, and energize - all for under 300 calories.
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Tackle 26.2 With Our Beginner Marathon Training Plan
If running a marathon is on your bucket list, we have an 18-week plan designed specifically to help a first-timer train for running 26.2 miles. This program, created for those who have been running for at least one year, will help you build endurance and mileage. Before beginning this program, you should be running three or four times a week for two to three miles on each run.
The weekly mileage starts at 11 miles per week, peaking at 40 weekly miles during week 14. Long runs, the base of marathon training, start at four miles and grow to 20 miles.
Foam roller: Giving yourself a massage every Monday with a foam roller will help prevent overuse injuries that can accompany training for a race. Plus, it just feels good. Here's a foam-rolling routine that will certainly hit all your sore spots.
Yoga/swim: This is a day of cross training that is non-weight-bearing on the body such as swimming, yoga, core strengthening, Pilates, biking, or simply stretching. Duration is about one hour or less.
Rest: This is a complete rest day that allows stretching, foam rolling, and/or core-strengthening exercises while allowing the body time to recover.
One-mile time trial: At a 400-meter track, after a 10-minute warmup at an easy pace, time yourself for four laps. Cool down with an easy 10-minute run. This one-mile time will improve over the course of your training and allow you to gauge your weekly running pace. Aim to run between one and two minutes slower than your time-trial pace on your average run days. If you ran the mile run in eight minutes, then try to keep a nine- to 10-minute mile pace on your next runs.
Hills: This run should be done where there are intervals of hills incorporated in the run and not just a flat distance. It is important to incorporate these types of grade inclines into the running routine to build strength and endurance in the legs while running longer distances.
Sprints: Incorporate sprints during runs to improve speed and increase fast-twitch muscle fibers. A sprint should be about 100 meters and should be close to full speed. Slowly bring the speed down after 100 meters, and continue at a moderate to easy pace. You can space your sprint intervals out as you like, but try to complete them all before the run is over.
Slow distance (SD): Run at an easy pace that allows you to run longer distances at a comfortable speed. These runs are meant to build endurance of slow-twitch muscle fibers and allow the body to adjust to the repetition and impact of running.
Prehab stretch and strengthen (PSS): To stay strong and healthy during training, commit to doing this injury-prevention workout once a week. The strength-training moves, focusing on the core and glutes, along with the prescribed stretches will help combat the wear and tear of your marathon training.
Postrun stretch routine: Hold each stretch for 30 seconds to one minute after a running workout. Stretch your hamstrings, piriformis, hip flexors, calves, quads, glutes, and lower back.
Click here for a printer-friendly version of the training plan that requires less colored ink.
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Feel Instantly Inspired to Move With These Celeb Instagram Pics
Some days it's easy, but other times keeping up with your healthy lifestyle can feel like a serious struggle - and we'll take whatever healthy inspiration we can get! If you're in need of a push out the door and into the gym, check out the awesome Instagram action that some of our favorite healthy celebrities recently shared. From Serena Williams practicing her splits to Miley doing some backbends, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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A Fun Way to Inspire Moving in the Morning
Who knew a simple little mason jar could help you on your path to losing weight? They're perfect for protein- and fiber-packed overnight oats if that's your wholesome breakfast of choice or for bringing a green breakfast smoothie on your work commute. And the widemouthed jars are great for packing salads for the week to keep calories in check at lunchtime. It doesn't end with nutrition, though; a mason jar is also a great workout tool.
Help stay on the healthy track by making this a motivational mason jar. Here's how it works: cut up 20 or so strips of paper, and write down short, one-exercise ideas that take about a minute to complete. Here are some ideas:
- 8 burpees
- 20 push-ups
- 1-minute plank
- 3 sun salutations
- 1-minute lateral bends
- 15 triceps dips
- 20 bicep curls
- 15 shoulder rolls in both directions
- 15 v-sits
- 5 inchworms
- 1-minute butt kicks
- 20 bicycle crunches
- 1-minute mountain climbers
- 8 reverse burpees
- 10 push-up walks (5 on each side)
- 1-minute skip jumps
- 15 plank jacks
- 1-minute squats
- 20 jumping jacks
- 1-minute run in place
Fold the strips of paper, and throw them in the jar. Keep it on your bedroom nightstand or dresser, and as soon as you pop out of bed, reach into the jar and pull one out. If you're feeling extra-inspired, do another exercise, or do a few. Although not a major calorie-burning workout, a little exercise in the morning can boost your metabolism. But more importantly, it'll get you excited about moving, which can help motivate exercise later in the day.
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Our Favorite Healthy Picks For August
We're feeling our best this month, and these picks are the reasons why. We're loving sunscreen that stays put no matter what, cushioned shoes for a comfortable run, and skinny jeans designed to fit every body. Check out these and more of our favorite picks of the month!
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Flatten-Your-Belly Yoga Sequence
Skip the crunches and hop on your mat for this effective yoga workout designed to target the abs. Begin with a few Sun Salutations to warm up. Then move through this 14-pose sequence on the right side and repeat on the left.
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Cheat Your Way to a Healthy Weekend Brunch
Is there anything better than sitting around a big brunch table on a lazy Sunday morning? I'm pressed to find a simple pleasure I enjoy more. Occasional indulgences aside, a brunchy food coma can totally kill your day. If you're not ready to give up your weekend ritual, there are easy ways to lighten up the whole situation.
- Skip the sweets: French toast and belgian waffles sound divine, but these sweet treats can be loaded with all of your calories for the day. If you're with a big group of people, consider getting one sweet item and sharing it as a side. This way everyone can have a taste and you won't have the opportunity to chow down on the whole plate.
- Back off the booze: Bloody Marys and mimosas may have their share of vitamins and antioxidants from fresh juice, but that's not a reason to enjoy a whole pitcher. Linger on a single cocktail throughout the meal, and be sure to hydrate with water as you go.
- Order eggs right: There's no reason to only go for whites, since we know that whole eggs are healthy for you. But there are some egg-filled favorites to put to rest. Eggs Benedict may sound like a dreamy option, but with all the saturated fat found in traditional recipes, it's best just to say goodbye. Opt for a scramble or omelet loaded with fresh vegetables.
- Love lean meats: Instead of chowing down on sausage or bacon, learn to love less fatty options. Turkey bacon, ham, and chicken sausage are often lower in calories and saturated fats.
- Say yes to subs: Don't be afraid to ask for a switch! You'll find that the kitchen is more than happy to make a healthy substitution. If that's not an option, just ask for a half order or omit something from your plate entirely. Even if you're really craving a taste of potatoes, there's no need to chow down on a supersized portion that will have you feeling sick once you're home.
- Work out in the a.m.: After a big weekend night out, mustering up the strength to head to the gym or a yoga class will have you feeling positive and proactive. You'll be hungry once you sit down for brunch, but you won't be as ready to let your healthy plan fly to the wind.
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How to Turn a Basic Hike Into a Full-On Workout
Hiking is a great opportunity to spend time outdoors in a new surrounding, but it's also a chance to challenge yourself with a good workout. We partnered with Old Navy to outline a high-intensity series that will get your heart pumping.
Take your athletic goals outdoors by turning an ordinary afternoon hike into an adventurous fitness playground. Just reimagine your surroundings: Hills become an invitation for sprint intervals, and picnic benches or fallen tree trunks turn into a spot for arm work. Here, all the ways you can use nature as your gym on your next hike.
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vendredi 31 juillet 2015
A 140-Calorie Snack That Offers the Fiber and Protein You Need to Lose Weight
Looking for quick and easy snack? Packed with healthy fats and protein, this one will keep you feeling full all the way until dinner, so you can avoid late afternoon nibbling that can lead to weight gain.
- Cut an avocado in half. Use the side without the pit, and save the other half for later since the pit can help keep the green flesh from browning.
- Fill the hole with three ounces of lowfat cottage cheese.
- Use a spoon to scoop bites right out of the avocado peel. You don't even need to bother with dirtying a dish.
Source: Calorie Count
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These Instagram Gym Confessions Will Make You Feel Better About Your Workout
Ugh, we've all had bad days at the gym, and after seeing these honest gym confessions, you'll know you're not alone.
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11 Chilled Soup Recipes to Beat the Heat
Chilled soup is one of those light lunches you could have every single day in the Summer. It's healthy, tasty, refreshing - what else could you ask for from a hot-weather meal? Ahead, we've rounded up recipes that go beyond the chilled soup you're used to (think beet bases, avocado creaminess, and peach gazpacho). Get ready, get set, and start sipping!
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How to Exercise Away Pesky Armpit Fat
Every body comes in different shapes and sizes, but a little underarm bubble next to your armpit can hold you back from wearing certain styles. It's true: there's no way to spot-reduce fat, but in addition to consistent fat-burning cardio, adding the following exercises to your workout routine can make a difference in how you feel in your Summer styles. Each works to tighten up the muscle groups around your armpit to help diminish the appearance of underarm fat.
It's also important to note that if you're concerned about the bulge around your bra, it simply might be time to get resized. Flattering clothes will alleviate the unnecessary tension or stress that comes with getting dressed.
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The Truth About How Sex Affects Your Athletic Performance
Even though we're well aware that fit people are better in bed, we haven't necessarily explored how the act can affect one's athletic performance. Luckily our friends at Details have an answer for you - read on to find out!
The idea of abstinence before sport has been around since, well, sports were invented. The ancient Greeks believed in it. Muhammad Ali would reportedly abstain from sex for the six weeks before a big fight. But is there any truth to the idea? Science doesn't seem to think so.
One study took 14 married males, all former athletes, and had them perform a maximum strength grip test the morning after sex and after a six day period of abstinence. No significant difference was found. Another study took 10 fit, married men ages 18 to 45, and tested for "grip strength, balance, lateral movement, reaction time, aerobic power (stair-climbing exercise), and VO2max (treadmill test)" (VO2 max is a measure of the maximum volume of oxygen an athlete consumes during exercise). Again, the results did not change due to sexual activity. And if you're worried about those bodybuilding forums and the know-it-all guy at the gym spouting their "facts" about ejaculation decreasing your testosterone levels, don't pay them much mind. Science has largely disproved this theory. In fact, in one very unscientific survey of 1,000 male and female runners by Brooks Running, 48 percent of respondents under 40 years old said that having sex before races helped their performance.
There's another vein of thought in this debate which focuses on the idea that sex burns valuable energy best saved for your competition or race the next day. But as it turns out, unless you're going at it aggressively for hours on end, the energy you expend is pretty negligible. If you weigh 150 pounds and get down for 15 minutes, you're only burning about 70 calories, the equivalent of climbing a few stories of stairs. Up the minutes to 45 and you're still only burning about 200 calories. Not negligible, but not much either.
It's not all about science, though. As anyone who pushes themselves to the limits at the gym knows, competition and performance is just as much mental as it is physical. Athletes who subscribe to the abstinence before competition theory often cite the belief that sex can sap one's aggression and motivation. As Marty Liquori, a US Olympian in the 1500 meters in 1968 and the third-ever American high schooler to break the four-minute mile mark once said, "Sex makes you happy. Happy people do not run a 3:47 mile." The effect of sex on aggression was a key reason Ali would abstain, too.
In the end, the theory of abstaining may be rooted more in the idea of chasing sex before a competition than in having some quick coitus before laying down to sleep. Leave it to Casey Stengel, the legendary New York Yankees manager from 1949 to 1960 (the Yanks won seven World Series championships during his tenure), to possibly sum up the debate better than any scientific study or research paper ever could. "It's not the sex that wrecks these guys," said Stengel. "It's staying up all night looking for it."
Related Links:
- Eat Your Way to a Better Sex Life
- Brad Pitt Is Back and Sexier Than Ever
- The Fastest Way to Get Ripped
- The Only 5 Exercises You'll Ever Need
- Shirtless Nick Jonas Explains How He Got His New Buff Body
- 5 Exercise Machines You Should Never Use at the Gym
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Should You Focus on Diet or Exercise to Lose Weight?
- A definitive guide on whether exercise or diet is better for your personal health goals - Real Simple
- The breakfast mistake you are likely making in the morning - Women's Health
- A Monday through Sunday diet plan to help you lose weight in one week - Shape
- The best time to stretch during your daily workout - Greatist
- Find out the best yoga class for your body - Self
- Double up: moves that both torch calories and tone your lower body - Health
- Secrets to cooking with only 5 ingredients - Cooking Light
- Summer workout gear that will stand up to the heat - Fitness
- 8 things that are decreasing your productivity at work - POPSUGAR Smart Living
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17 Healthy Lunches That Aren't Salad
If you're trying to take off weight, salads are bound to be part of your life, but they don't have to be an everyday occurrence. Sometimes you're craving something that's a little more substantial that's just as easy to pack up for work - that's where these 18 recipes come in handy! All of these dishes will help support your goals and keep you satisfied until dinner rolls around. Many can be made in advance and packaged up in appropriate portions to enjoy all week.
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10 Salad Dressings With 50 Calories or Fewer
With all those iron-packed greens and fiber-rich veggies, a fresh and delicious salad is super filling without a ton of calories, so it's a great go-to meal for weight loss. That is, unless you douse your bowl in high-calorie creamy dressings. Don't let your salad cause weight gain by limiting the extras like nuts, dried fruit, croutons, and avocado (yes, it's full of healthy fats, but you don't need an entire avocado on your salad). And drizzle your bowl with one of these salad dressings, all with 50 calories or fewer per two-tablespoon serving.
- Annie's Lite Gingerly Vinaigrette: 40
- Seeds of Change Organic Roasted Red Pepper Vinaigrette: 50
- Annie's Lite Honey Mustard Vinaigrette: 40
- Newman's Own Organic Lite Balsamic Dressing: 46
- Maple Groves Farms Maple Fig Vinaigrette: 30
- Annie's Lite Herb Balsamic Dressing: 50
- Maple Grove Farms Fat-Free Poppyseed Dressing: 35
- Annie's Fat-Free Mango Vinaigrette: 20
- Maple Grove Farms Strawberry Vinaigrette: 30
- Annie's Lite Raspberry Vinaigrette: 40
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20-Minute Burn and Tone Tabata Workout
It's Tabata time! This effective HIIT (high-intensity interval training) mixes well with bodyweight exercises. And for today's workout in our No-Excuses Workout Challenge, we've paired complementary exercises for each four-minute interval. This way you maintain good form while working intensely!
Here's the workout and directions. Keep scrolling for explanations on the moves.
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jeudi 30 juillet 2015
How 1 Woman Finally Lost Those Last 10 Pounds
The struggle to lose weight is very real, so you'll completely relate to Wendy Mehaffey's story. This 37-year-old chiropractor and mother of two was fed up with carrying around that extra 10 pounds. She had tried losing the weight before, but what she was doing wasn't making a big enough impact. Here's how she finally did something about it.
Wendy: Before
POPSUGAR Fitness: What was your daily diet like? Any off-limits foods? Was it different on the weekend?
Wendy Mehaffey: I always felt like I made healthy choices for the majority of my meals. I stay away from soda and sweets. My downfall comes in the form of bagels/breads/rice. I am a carbavore, and that's always been something I've had to work at. I would treat myself to Starbucks two to three times a week for a latte, too! However, my main issue was portion control. I would eat more than I should, going back for a little extra on most occasions. I never restricted any foods from my diet and believe in moderation. But it doesn't matter when you're eating two servings at each meal how healthy it is. It still adds up.
Now, I stick very tightly to portioning out my meals. Every meal goes into my portion containers (the same ones from the 21-Day Fix). I felt the most confident when I measured out my lunches and dinners. I preplanned each meal, as to not make bad/wrong choices when I was hungry and needing something quick on the fly. This made it a foolproof plan. I was extremely strict six days per week. On the seventh day, I allowed myself a cheat day. This way, I didn't feel like I was missing out on anything that I may have craved (similar to the Body For Life). Here's an example of a typical day's meal plan:
Breakfast: Three egg whites, one egg, three pieces of turkey sausage
Snack: Protein shake (GNC natural whey protein powder natural chocolate flavor mixed with water) and a piece of fruit
Lunch: Broiled veggies (a mix of broccoli, squash, green beans, zucchini, onions, mushrooms)
Snack: Zone Perfect Protein bar (all-time fave is Chocolate Mint) and 10 to 12 nuts
Dinner: Grilled turkey burger (no bun) on salad or grilled chicken with steamed veggies, and occasionally wine or beer
When I would get a sweet craving, I would have a strawberry. Works like a charm!
PS: What was your workout schedule?
WM: I love running, and I play ice hockey. I typically maintain 15 to 18 miles per week. When the Spring approached, I increased mileage since I've always been a fair-weather runner. By this Summer, I was up to 30 miles per week, which was also a big help. I have a great neighborhood filled with moms who love to run. One of my neighbors suggested we start running together at 6 a.m. a few times a week [that was me, BTW!]. It's been fantastic! Very motivational to know there is someone waiting for you to run with. You can't let them down so you drag yourself there, and when you're done, you feel great! It was an easy way to boost my mileage and get my workouts in without taking away from my family and work responsibilities.
Wendy: After
PS: How long did it take you to lose the weight?
WM: I decided to start with the portion control and clean eating about four months ago. It took me about 2.5 months to lose 10 pounds (I've lost 20 in total).
PS: How did you stay motivated? Did you have a goal?
MW: There are two things that have kept me motivated. One is a post from a friend on Facebook. She said something to the effect of, "I'm sick of not giving things 100 percent." This resonated with me. I would always make excuses of why I would not wake up early to work out. I went to bed late, or my kids were up all night, or a million other excuses. I wasn't even giving it 50 percent! I was just full of excuses. They all sounded so legitimate at the time. Also, another friend said something to me that has also stuck. I hear it every time I'm feeling weak and wanting some food that might take me off track. He told me, "I think you look great, but you must not be serious about losing weight if you're not doing what it takes to lose it." That has been huge for my motivation. I completely agree with it! It's not easy, but it's worth the way I feel to forgo the extra scoop of dinner. My goal was to feel and look like the mom I always envisioned I would be. I am finally there!
Wendy: After
PS: How are you maintaining your weight?
MW: I still use the measuring cups to portion out my food. I feel like if I didn't, portions would be getting a little larger and a little larger and I would run into the same problem again of overeating portion sizes. So this way I know that I don't have to question myself. I still stay away from carbs at lunch and dinner, but I have added back in a few more calories. I will put avocado and cheese on my salad, and I have added in nuts with my afternoon snack. And I still incorporate my cheat day.
PS: Any advice for other women trying to drop those last 10 pounds?
MW: We all have a bunch of excuses that all seem so real in our heads. We don't have the time, we didn't sleep enough, we have to get up too early, etc. If you can just commit to doing it - 100 percent this time - you'll find it feels AMAZING. It's also important to have a supportive network of friends. Find some neighbors or an exercise group that you can be held accountable with.
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The Advice You Need If You're Training For a Race
Whether you're training for a race or are finally at the start line, when you've got a long run ahead of you, you need a strategy to tackle it. Take your pick from these three ways to make every long run a success.
- Take it slow: Go on - enjoy your run. Taking it slow is a smart strategy even if you are training for a marathon, since long runs, no matter what the pace, prepare your body for the feeling of running for so many hours while increasing your stamina. "The purpose of the long run is obviously to run long! Don't try to race yourself and attempt to figure out what you can possibly run for the race distance," says running coach Ben Hwa. "Build endurance and learn what running (or being on your feet for that matter) for the duration feels like." If you're trying to improve your time, you can focus on your pace during shorter tempo and sprinting runs, he says.
- Do a negative split: The last thing you want to do is hit the wall when you're in the middle of your run, so doing a negative split is a smart way to conserve energy while still running for time. Negative splits also help your body warm up safely and help you recover after your run quicker. To do negative splits, run at a slower pace during the first half of your run, and then pick up speed for the latter half. Read more reasons to do negative splits and strategies to do them here.
- Walk-run-walk: Called the Galloway method after Olympian Jeff Galloway, who popularized it, mixing running intervals with walking breaks can actually help you have a faster time overall, because incorporating walking breaks into your long run helps you prevent leg fatigue by distributing effort across all muscles. Walk breaks can also help you recover from your long run faster, which is especially important if you need to fit in several runs a week. Many people plan for a simple ratio during their runs, like running for four minutes and walking for one; learn more walk-run techniques here.
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Learn How to Unwind After a Stressful Day With These Tips
Some days are exponentially more stressful than others, but don't panic because these tips from YourTango will help you to relax and unwind.
You've been in overdrive all day - juggling logistics, people, project deadlines, and endless to-dos - or maybe putting out fires, squeezing in errands, finding lost toys, and making sure you've filled out all the forms for school tomorrow.
All day, you eagerly anticipate finding just 30 minutes to chill out, catch up with your significant other, and relax into sleep.
But the problem is . . . though your body is ready to plop down on the sofa and decompress, your brain is still going a mile a minute.
It's stuck in "go-go-go" mode. As a result, you're there with your loved ones, but you're not really present. You think, "What's wrong with me? Why can't I relax?"
The answer: Nothing is wrong with you!
Physiologically, it's actually really challenging for your mind and body to transition from navigating the stress and potential "dangers" of the day at breakneck speed to suddenly letting go into the peaceful, relaxed, "safe" state you crave. Harvard researcher Herbert Benson, MD says it may sound counter-intuitive, but you have to train your mind to relax with ease.
You have to give your brain permission to unwind.
After hours of driving "fast and furious," there's a fear of letting go. After all, what if you drop the ball on something when you let your guard down? What if you lose your edge or can't ramp back up into productive mode again? People even become addicted to the rev of busyness, making withdrawal downright scary.
So how do you let your body relax AND bring your mind to rest with it? The answer is to create series of simple transition rituals that alert your mind and body that it's time to wind down and takes them through the process (versus just shifting gears abruptly). Here's how to do it:
1. Close your day. Before you even try to walk away from the bustle of the day, take five minutes to "capture" any loose ends on to-do lists and calendars. This reassures your brain that it doesn't need to keep scanning all night for any misses nor stay alert, reminding you to schedule the vet appointment.
2. Practice "going neutral" during the day. You will not lose your edge and, in fact, you'll actually be more productive if a few times each day, you bring your mind and body back to a more relaxed state. Athletes know these rituals are the key to sustained performance.
You can set a reminder alarm, or use an app like Good Habits to cue yourself to pause. Take some slow deep breaths, look around, stretch, move, look out the window, and renew your energy in whatever way you need in the moment.
3. Create a "Relax Time Ritual" that trains your mind and body to let go. Just as bedtime rituals help children learn to settle down, relaxation or transition rituals help adults unwind.
Unfortunately, the usual screen time approach is not brain friendly. But, there are a zillion ways to help your body and mind invoke the "relaxation response," from simple breath work and meditation to quick walks around the park, warm baths and music. The critical key is to pick a routine you like and can practice regularly. The more wired and amped you are at the end of a day, the more you need this ritual.
The good news is, it really only takes a few weeks to make your ritual a habit. So, start taking advantage of your precious downtime to better connect with your loved ones and yourself - improve your sleep quality, and awake refreshed to tackle the next day. Ready to experiment?
More From YourTango:
Everything You Need to (Finally!) Love Yourself Naked
20 Ways to Be Good to Yourself Today
How to Have the Best Orgasms of Your Life
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Khloé Kardashian's Insane Workout Shoe Collection Is Basically Sneaker Porn
If you don't already consider Khloé Kardashian a fitness inspiration after her incredible body transformation and obvious passion for working out, she's about to give you some serious healthy lifestyle goals. Khloé's jaw-droppingly gorgeous fitness closet - yep, you read that right - is like her own personal Nike store, featuring dozens of stylish exercise outfits and a bevy of colorful workout shoes.
Organized by color, Khloé's shoe collection is like something out of a fitness addict's wildest fantasies. We count 95 pairs of sneakers, but since the L-shaped shelves also have pullout drawers, there could be even more hiding! The Kardashian sister's workout stockpile has officially redefined shoe envy.
If you can manage to pick your jaw up off the floor, you've got to check out the rest of her 150-square-foot fitness closet over at Self. Trust us when we say that you'll want to pin every single photo of the custom-designed workout haven . . . because it never hurts to dream, right?
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These Common Misconceptions Are Keeping You From Killer Abs
- Don't believe these myths about getting great abs - Women's Health
- This 1 move will transform your shoulders, arms, and core - Self
- Myths about sunscreen you need to stop believing - Shape
- 11 superfoods to add to your grocery list - Real Simple
- No membership necessary: ways to get fit without a gym - Health
- Meatless protein to keep your body happy and healthy - Cooking Light
- The best guide for when it's time for a new pair of running shoes - Women's Running
- Cure itchy, swollen bug bites with this trick - POPSUGAR Beauty
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Avoid Running Injuries With This Move!
If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.
- Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
- Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
- Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
- To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.
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Zoe Saldana's Gym Selfie Is an Inspiration to Anyone Trying to Lose Weight
Zoe Saldana's body is already inspiring, to have grown healthy twin boys born last January. She's been working hard to get back to her strong prebaby body, and now look at her! She posted this incredible selfie at the gym on her Facebook page with the caption, "Almost there! It's been difficult but so rewarding. I feel strong. All it takes is determination! Mommies we can all do it, damn it!!!"
Yes! Determination, setting goals, following through, and making the time to put yourself and your health first are key. Some haters commenters of course had to say something about Zoe being superrich and having the ability to afford personal trainers, and that's why she can look so amazing after having two babies just seven months ago. But she still had to show up and do all the work herself - no amount of money in the world can pay a trainer can't do burpees for you! Thanks, Zoe, for the motivation to keep at it and hit the gym!
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Your Brain Before, After, and During an Early-Morning Workout
I love working out in the morning (when I can actually get up). It starts my day out on strong, energized notes, and it cuts most excuses out of the equation. However, waking up, heading to a group fitness class, then heading straight to the office can prove to be a little bit of a juggling act.
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How to Feel Less Bloated by the End of the Day
Slimming down takes time and dedication, but a few quick tricks can help you feel a little bit lighter in just one day. Read on to get our tips for feeling less bloated and puffy - and having a flatter belly - by the end of today!
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The No-Excuses Workout Challenge: It's a Cardio Day - So Get Moving!
It's time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick 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 hit the streets. But you can also take Zumba, hit the pool, or hop on your bike. The options are endless.
If you have access to cardio machines, like a treadmill or an elliptical, and want a plan to follow, we have you covered. Here are two options.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 2.5 | Warmup |
| 5:00-6:00 | 5.0 | 1.0 | |
| 6:00-7:00 | 6.0 | 1.0 | |
| 7:00-8:00 | 5.0 | 1.0 | |
| 8:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | |
| 10:00-11:00 | 6.5 | 1.0 | |
| 11:00-12:00 | 5.0 | 1.0 | |
| 12:00-13:00 | 7.0 | 1.0 | |
| 13:00-14:00 | 5.0 | 1.0 | |
| 14:00-15:00 | 7.5 | 1.0 | |
| 15:00-16:00 | 4.0 | 1.0 | |
| 16:00-17:00 | 6.5 | 1.0 | |
| 17:00-18:00 | 5.5 | 1.0 | |
| 18:00-19:00 | 7.0 | 1.0 | |
| 19:00-20:00 | 5.5 | 1.0 | |
| 20:00-21:00 | 8.0 | 1.0 | |
| 21:00-22:00 | 5.0 | 1.0 | |
| 22:00-23:00 | 7.0 | 1.0 | |
| 23:00-24:00 | 5.5 | 1.0 | |
| 24:00-25:00 | 6.5 | 1.0 | |
| 25:00-30:00 | 4.0 | 2.0 | Cooldown |
Elliptical
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00-2:30 | 3.0 | 5.0 | 110-130 |
| 2:30-5:00 | 5.0 | 7.0 | 120-130 |
| 5:00-10:00 | 9.0 | 11.0 | 130-140 |
| 10:00-15:00 | 9.0 | 13.0 | 130-140 |
| 15:00-20:00 | 9.0 | 15.0 | 130-140 |
| 20:00-25:00 | 11.0 | 15.0 | 120-130 / Go backward |
| 25:00-27:00 | 9.0 | 15.0 | 130-140 / Go forward |
| 27:00-30:00 | 5.0 | 5.0 | 120-130 |
*SPM = Strides Per Minute
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These Pregnant Workout Warriors Will Inspire You to Hit the Gym
There are a lot of mixed messages out there about expecting mamas hitting the gym, but a healthy and active mom leads to a healthy belly and baby! These strong and sexy pregnant women will inspire you to hit up the gym or try a new class after you see all they can do with a little extra weight around their middle.
A safe fitness routine looks different for every pregnant woman, so don't start a brand-new workout program once you're expecting without talking to your doctor about what makes the most sense for your body.
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Lena Dunham Will Inspire You to Run ASAP
No one is more surprised to see Lena Dunham on a run in NYC than Lena Dunham, a self-proclaimed hater of running her whole life. But things recently changed while shooting a new season of Girls. Lena shared her proud moment and what led to this big shift on her Instagram account:
"Not usually one to post a paparazzi shot but this fills me with pride. Basically my whole life I have hated running and run like a wounded baby Pterodactyl. It was embarrassing and honestly I did not trust myself to escape a burning building or even move briskly towards a buffet. @jennikonner is directing the season finale of Girls and decided that as Hannah evolved so would her run, so she got me a training session with Matt Wilpers from Mile High Run Club. Within an hour I had a different relationship to this formerly torturous activity. I felt strong, swift and proud. I'm not about to embrace that triathlon life but it's a true joy to continue getting more connected to my body and its powers."
If you too have been a longstanding member of the running haters club but would love to redevelop your relationship with this effective and inexpensive form of cardio, let Lena serve as your inspiration! Check out these essential running tips that every beginner needs to know.
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Double Your Protein Intake to Lose Fat, Not Muscle
We all know adequate protein (especially after a workout) is key to building and repairing muscles, but a high-protein diet may also be the secret to consistent weight loss. In fact, research has shown that doubling your protein intake can help you drop pounds without losing muscle mass. In one study, published in The FASEB Journal, researchers put 39 patients on a weight-loss regimen over 31 days; at first, all participants were on the same diet to maintain their current weight. After 10 days, they were split into three groups following calorie-restricted diets: those who ate the US-recommended daily allowance (RDA) of protein, those who ate twice the RDA of protein, and those who ate three times the RDA of protein. The participants exercised accordingly in order to lose an average of two pounds a week. The researchers found that those who ate double the protein were able to lose fat without losing muscle mass while exercising on the diet. The participants who ate triple the amount of protein didn't experience any more weight loss than the double group.
If you're trying to lose weight, losing muscle mass is exactly what you shouldn't be doing, since muscle burns more calories. While the group was small, this well-controlled study shows that if you're healthy and active, upping your protein intake while restricting overall calories may be the way to go for short-term weight loss, the researchers say, even though they note you should still follow a balanced diet in the long run.
The RDA of protein varies depending on how much you weigh and how active you are, but as an example, the RDA for a 130-pound active woman is 77 grams, meaning according to this study, you should aim for 144 grams of protein each day if you are trying to lose weight. Check out this table of the US RDA of protein for women to help you figure out how much you should eat - double the number and see if it helps your weight-loss goals.
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mercredi 29 juillet 2015
21 High-Protein Dinners That Won't Break the Bank
Certain lean proteins like chicken, beef, and pork (especially when buying organic or grass-fed) require more funds than others, but you'll be happy to know that each healthy dinner on this list costs about $5 per serving! It's proof that with the right combination of ingredients, high-protein meals don't have to come at an exorbitant cost. Click below to see dishes that use your favorite choice of protein, or click through them all to find inspiration for your next meal.
With This Plan, You Only Need 2 Months to Go From Walker to Runner
A runner isn't born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.
This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.
Here's a printable version of this workout you can take to the gym or share with your friends.
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10-Minute Workout to Tighten the Arm Jiggle
Sculpted arms are always in season, so it's time to say adios to the arm jiggle. Here's a 10-minute workout to tone your arms with extra focus on the triceps. Grab a set of dumbbells, from three to five pounds, and get ready to bare arms.
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Burn Serious Calories and Have Fun With This Science-Recommended Workout
If somebody told you that there was a workout that didn't require much effort but was fun and yielded awesome results, you'd probably have some doubts . . . and understandably so, because it sounds way too good to be true! But according to The New York Times, there's a new exercise method that is scientifically proven to burn calories and improve athletic performance in less training time than traditional workouts. On top of all that, people who follow this method also enjoy their workouts more - it's pleasurable! No, you're not dreaming. Meet the 10-20-30 method.
In a nutshell, 10-20-30 training is a strategic sort of interval workout. It all starts with gentle exercise (be it jogging, biking, or another cardio activity) for 30 seconds, then a moderate pace of that same exercise for 20 seconds, culminating with 10 seconds of intense effort. After you finish this one-minute cycle, repeat the process four more times and rest for two minutes. Perform five more 10-20-30 intervals without rest periods in between, then cool down. In only 12 minutes, you've performed a high-intensity interval workout that improved the blood pressure, athletic performance, and mood of regular runners over two months of scientific testing.
While regular exercisers can obviously up the number of 10-20-30 sessions in their daily regimen, this 12-minute workout is a great way for beginners to fit effective, fun workouts into their everyday lives. You could even try the jog-run-sprint version of this method during your lunch break at work! If you're not totally sold on the method, try replacing one workout a week with a 10-20-30 session . . . your mood will improve and your run times will likely grow faster!
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Weight-Loss Wonder: Ways to Snack on Cottage Cheese
Greek yogurt may be having all the fun, but cottage cheese does just as well when it comes to mixing into your granola, fresh fruit, or smoothies. At 81 calories per half-cup serving, cottage cheese packs an impressive 14 grams of filling protein, more than most Greek yogurt varieties. Here are delicious reasons to stock up on the unassuming diet standby.
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The Lazy Girl's Guide to a Low-Cal Dinner
Rumor has it that it takes a lot of extra work to cook up a healthy meal - not true! Without dieting or sacrificing taste, we have simple tips, tricks, and swaps that will easily lighten up your dinner without much effort. It's as simple as downsizing plates and choosing wine over a cocktail. The best part? Before you think this all sounds too good to be true, read our lazy girl's guide to find out how easy and tasty it truly is.
- Pack up the leftovers: Going back for seconds and sometimes even thirds can easily make a good meal go bad. If you're guilty of eating more than your fair share, pack up the extras before you sit down for your first serving. Not only will you have your next day's lunch ready to go, you'll be less likely to overeat.
- Trade in white rice for brown: While white rice may be a guilty pleasure, try your best to choose brown. Brown rice is significantly higher in nutritional value and can even reduce the risk of type 2 diabetes.
- Break up with butter and bread: Break the habit of having bread and butter before dinner. If you must have something before dinner, opt for a fiber-filled option like veggies with dip or even rice crackers to significantly cut calories.
- Rethink your pasta: A simple way to save about 130 calories is to switch whole-wheat spaghetti for squash. It's not hard to make and can lend itself to a variety of pasta dishes, including one with roasted shrimp.
- Become a wino, not a mixologist: Although fruity cocktails are great, they can often add up to around 400 calories! If you're looking to wind down at dinner, stick with wine. It's rich in antioxidants and around 100 calories per glass.
- Ditch the dried fruit: Rather than opting for dried fruit in your salad (around 130 calories per a quarter cup), save yourself by sticking with the fresh stuff.
- Bake, steam, but never fry: Fried foods are a diet buster. If you're still craving that crispy, crunchy texture, turn on the oven. These fried alternatives will leave you satisfied, minus the extra fat and calories. Plus, the cleanup will be easier too!
- Size down: To avoid eating more calories than you intend, serve up dinner on salad plates instead of your larger, entrée-size ones. Because we take visual cues when it comes to eating, this will help with portion control and save you calories.
- Trade in chips for veggies: If you're enjoying an appetizer before dinner, stay clear of the chips and dip. Instead, replace the chips with veggies and whip up one of these healthy dips.
- You'll get more from vinegar than cream: No need to go dressing-free, just switch out your creamy favorite for a simple balsamic vinegar dressing or one of these salad dressings under 50 calories.
- Spice it, don't sauce it: Rather than slathering your protein in a heavy BBQ or butter sauce, add flavor through spice. Not only are spices calorie-free, they're loaded with flavor, too.
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How Many Calories Do You Really Burn During a CrossFit Workout?
- It might be time to start CrossFit once and for all - Women's Health
- 4 ways to stick to your workout plan - Real Simple
- A pill that gives the benefits of working out is in the making - Shape
- 50 of the best pre- and post-workout snacks - Greatist
- Forget breakfast burritos and try this healthy morning taco recipe - Self
- 8 tips to burn calories in the comfort of your home - Health
- A look at how sodium affects your health - Cooking Light
- Tone your entire body in 30 minutes with this dumbbell workout - Fitness
- Comfy shoes every girl will love - POPSUGAR Fashion
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Be Your Own Personal Trainer
Master this killer workout from Self, no trainer required!
"I'm not the kind of trainer who can show up to the gym and kick my own butt on the fly-I need a plan," says Claire Gould, Fit Xpert at BFX Studio in New York. It's a common summer struggle: When it's too hot outside to run, you head indoors to your favorite gym for a quick sweat session. But as soon as you walk inside, you feel a little overwhelmed with the rows of complicated-looking machines and endless toning tools. That's why we asked Gould to create a plan of attack for the gym. "This efficient, effective circuit workout is perfect," she says. It targets your entire body using equipment found at most gyms. Let's get started:
The Workout: Do each exercise for 45 seconds, completing as many reps as possible. Repeat the circuit for a total of 35 times.
TRX Row
Start with the TRX bands anchored (most gyms already have this set up for clients). Face bands and stand with feet together. Hold handles and extend arms; palms facing in. Walk back three to four feet and lean back to create resistance (the steeper the angle the harder the exercise). Roll shoulders down and back; squeeze shoulder blades together and pull torso to meet handles. Slowly release to complete 1 rep.
Assisted Pull-Up
Grab the bar of an assisted pullup machine with palms facing each other. Hang with straight arms, knees bent. Squeeze shoulder blades together and pull chest toward bar. Pause, then slowly lower back to start to complete 1 rep. Note: If you're able to do an unassisted pullups, go for it! Otherwise this is a great modification to help build upper body strength.
Cable Rotation
Stand facing machine with cable on right side. Grab one handle with both palms and lower hands next to right hip, rotating torso to right. Glide hands on a diagonal, across torso and up over left shoulder, rotating torso to left. Slowly reverse movement to complete 1 rep. Halfway through your allowed time, switch sides.
*Note: Gould is demonstrating the exercise on the Technogym Kinesis equipment.
You can use any cable machine at your gym (or even an anchored resistance band to complete this move).
TRX Squat Jump With Taps
Start with the TRX bands anchored (most gyms already have this set up for clients). Face bands and stand with feet hipwidth apart. Hold handles and extend arms; palms facing in. Continue to hold handles, hinge at hips and bend knees to squat. Jump up and tap heels together in air. Land and immediately lower into next rep.
Medicine Ball Plank With Alternating Knee Pull
Start in a high plank position with hands on top of a medicine ball. Keep abs tights and move feet slightly wider than hip distance. Slowly pull right knee in, under torso. Return right foot to plank and repeat on the opposite side to complete 1 rep.
More from Self:
- Get Your Best-Ever Bod
- Get Stronger (and Fitter) With Tony Horton's New Favorite Workout Tool
- What It Really Takes to Be a Top Fitness Instructor
- Look Inside Khloé Kardashian's Amazing Fitness Closet
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Paleo Perfection: Eat Like a Cavewoman For 1 Day
The Paleo diet is all the rage, but committing to it translates to major lifestyle changes. If you're considering going Paleo, start with a one-day meal plan to help you decide if it's something you're ready to try long-term.
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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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Stylishly Support Your Spine: 10 Commuter Backpacks
Slinging your gear over one shoulder looks stylish, but it's not the best option for your back. If you're carrying a heavy bag, you could be tacking on an unnecessary 15 pounds to one side of your body with every step. According to celebrity trainer Anna Kaiser, "You're probably overcompensating with your lower back and creating instability, and that's going to make you susceptible to injury."
If you don't have to carry your laptop to work every day, just don't do it! But if there's no other option, opt for a sturdy backpack. With one of these trendy options, both shoulders can share the weight.
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From Training Schedules to Meal Plans: What's Needed For Your First Race
Race season is in full swing, and whether you consider yourself new to the running scene or a seasoned vet, it's never too early to start training for one of Fall or Winter's big races. From a 5K to beyond, here are all the tips and training plans you need to make yourself race ready.
The Beginning: 5K
Running 3.1 miles might seem like a daunting feat, but with a plan in hand, the process becomes so much easier. A 5K is considered a gateway race, and once you complete it, it's likely that you'll want to take on longer distances.
- Get started with our beginner 5K program. It's a six-week training schedule that incorporates everything you need for a successful first race. It'll have you running three days a week and cross training on the side.
- Before hitting the starting line, read these tips for running your first 5K, and make sure to download one of our 5K playlists that will help you keep pace.
- Once you finish, set goals for a new personal record using these tips and our training plan on how to run a faster 5K.
Doubling Up: The 10K
Once you have a 5K under your belt, it's time to tackle a 10K. The 6.2-mile race means adding to your weekly mileage to help build up endurance.
- Get started with this 12-week 10K training plan, or if you're more pressed for time, try this eight-week training plan instead.
- Longer, harder runs will definitely help you take on those extra 6.2 miles, but you'll also want to follow these specific fitness and diet tips for building endurance.
Going Halfsies: Half Marathon
When you're ready for the challenge of running 13.1 miles, the half marathon begins to call your name. Upping your mileage to cover this much ground requires careful planning.
- This 16-week half-marathon training schedule for beginners starts with weekly mileage of just under 10 and builds up to 25 miles in seven days, before tapering before the race. If you already run on a regular basis, this six-week half-marathon plan should get you to the finish line. Before starting this plan, be running for at least two months with a base mileage of about eight to 10 miles per week.
- Not sure if you're ready to meet the challenge of a half? Learn what it takes to go from a 10K to 13.1 miles, from what you should be eating to how much of a time commitment training takes.
All the Way: Marathon
Once you start, it's hard to stop. A good mindset will only get you so far when it comes to running 26.2 miles, but a solid plan will have you crossing the finish line.
- When training for a marathon, it's important to build mileage up gradually. Give yourself 18 weeks to complete this training schedule for your first marathon, and be sure to make these running stretches a part of your training routine.
- Running 26.2 miles is no joke; you'll need to make sure that your body is fueled properly every step of the way. Follow Olympic marathoner Ryan Hall's tips on what to eat when running a marathon.
- It's hard to anticipate what the course will be like, but these insider tips will have you running like a pro. For instance, did you know you should stay off your feet in the days leading up to the race?
- Because this may be the biggest race you ever do, follow these tips on how to enjoy running 26.2 miles, while avoiding the biggest race-day mistakes runners make.
Trying It All: Sprint Triathlon
If pounding the pavement day in and day out isn't your thing, mix it up a little and train for a sprint triathlon. The blend of swimming, biking, and running builds cross training into your schedule.
- Take two and a half months to train for a sprint distance triathlon: swim a half mile, bike 13 miles, and run a 5K. Be sure to practice those transitions!
- If biking or swimming is new to you, then definitely check out why you should pick up a cycling habit, as well as our tips for swimming your first mile.
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mardi 28 juillet 2015
Chocolate and Protein Combine For the Ultimate Guilt-Free Desserts
Dessert doesn't have to be decadent without offering some health benefits. Here are some recipes that offer a punch of protein while still tasting scrumptious and gloriously chocolaty. Keep reading for more delicious high-protein dessert recipes.
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Skip the Ibuprofen and Do These Yoga Poses For Menstrual Cramp Relief
Got cramps? You're not alone. Many women suffer from severe menstrual pain (known as dysmenorrhea) with sharp, throbbing, burning, or nauseating cramps in their lower abdomen and back. The cramps may come right before you get your period or during, but thankfully they go away when your period is over.
These crippling, can't-get-through-your-normal-day kind of cramps are caused by uterine contractions and can be aggravated by emotional stress. They tend to cause headaches and a really heavy flow - twice the fun. Some women take pain meds to deal, but you may want to give these yoga poses a try, since getting your body moving (and out of fetal position on the couch) can really help with cramps.
Half Bound Squat
Hip pain can be part of the whole cramp scene, so stretching them out feels really good. Here's how to do Half Bound Squat.
- Stand with your feet slightly wider than hips-width-distance apart. Bend your knees, and lower your hips all the way down. Take a peek at your feet, and see if you can press your heels out, bringing your feet parallel.
- Press your elbows against your inner knees, and lengthen through your torso. Hold like this in a Wide Squat for five breaths.
- Then bring your left arm between your knees. Lower your left shoulder as far under your left knee as possible, so you hug your knee with your armpit as you reach your left forearm around your back with your palm facing away from your body.
- Reach your right arm up as high as you can, bend your elbow, and bring the back of your right palm to your lower back. If they're close enough, hold your right wrist with your left hand, with the right palm facing behind you.
- Stay here for five deep breaths. Come back to Wide Squat for one complete breath to release the pose, and repeat on the right side.
Arching Pigeon
Pigeon Pose also opens your hips, but sometimes it feels better to work one side at a time. This variation will also stretch out the lower belly.
- Sit on the floor with your right knee bent and your left leg extended behind you.
- Place your hands on your hips, and gently arch your back. You should feel a nice stretch in the front of your left hip, but if this variation is painful, then lean forward, placing your hands on the floor in front of you. If you want more of a stretch, raise your arms in the air.
- Hold for five or more breaths, and then repeat this pose on the other side.
One-Armed Camel
Stretching out your abs and the front of the hips can also relieve cramps. Here's how to do One-Armed Camel.
- Stand on your shins so your knees are underneath your hips.
- Reach your right hand back, placing it on your right heel or on the mat behind your right toes. Extend your left arm in the air.
- Shift weight forward onto your knees to increase the stretch in your quads, belly, and chest. Lower your head behind you, and stay here for five breaths.
- Switch sides, holding for another five breaths, and then lift the torso up to release.
Wide Child's Pose
If you feel cramps in your lower back, then Wide Child's Pose is sure to offer relaxation and relief.
- Place your knees on the floor, widen them to a comfortable distance, and then fold forward, extending your arms in front of you.
- Rest your forehead on the mat or turn your head to one side, holding for five breaths. Turn your head to the other side for another five relaxing breaths.
Reclining Twist
Here's a relaxing way to increase side-to-side spinal flexibility, which can also help relieve pain in the lower belly and lower back.
- Lie on your back, and cross your left knee over to the right side.
- Extend your arms out wide, gazing to the left.
- Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some "cracks."
- Use your abs to lift your knees back to center and repeat on the other side.
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Tried-and-True Ways to Make Exercise a Habit
- How to stick to your fitness routine in 4 simple steps - Real Simple
- Raw food recipes that won't leave you hungry - Self
- The difference between sore muscles and an injury - Women's Health
- The vicious cycle of weight gain and stress - Shape
- Fat-burning foods that will rev your metabolism - Health
- The best and worst booze for your diet - Cooking Light
- What you should know about your health at every age - HuffPost Healthy Living
- 3 ways to relax after a long, stressful day - YourTango
- Expert iPhone tips you probably didn't know about - POPSUGAR Tech
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Save Calories and Feel Fuller Longer at Lunch With These Food Swaps
If you want to save money and calories every week, brown-bagging it is the way to go. But are your lunches from home as healthy as they can be? Find out which food swaps you should be making that offer more protein, fiber, and healthy fats to keep you feeling fuller longer.
| Skip This | Pack This | Reasons Why |
|---|---|---|
| Deli meat | Sliced tofu, roasted meat, or grilled chicken | They'll offer protein without added sodium and fat. |
| Regular chicken salad | Low-cal chicken salad | Use Greek yogurt instead of mayo for this lightened-up recipe. |
| One whole-wheat wrap | Two slices of whole-wheat bread | A wrap might offer fewer calories, but the whole-wheat bread is a great source of protein and fiber. |
| Mayonnaise | Avocado | To save on saturated fat and increase the fiber, spread avocado on your sandwich instead of mayo. |
| Croutons | Sunflower seeds | The sunflower seeds will add the crunch you're after in your salad as well as protein and healthy fats. |
| Wheat Thins | Triscuits | Triscuits are made with whole-wheat flour instead of enriched flour, so they offer more fiber per serving, plus fewer calories. |
| Cream cheese on a bagel | Natural peanut butter on a bagel | The nut butter might offer more calories, but it's also higher in fiber, lower in saturated fat, and higher in protein. |
| Orange juice | Orange | Opt for the actual fruit to increase your lunch's fiber content and save you liquid calories. |
| Regular pasta | Whole-wheat pasta | Whether it's your kid's mac 'n' cheese or lasagna for yourself, always opt for whole-wheat pasta for added fiber. |
| Brown rice | Quinoa | Although brown rice is an excellent source of fiber and protein, quinoa offers more of both, and for fewer calories too. |
| Applesauce | Apple | The apple peel offers extra fiber and nutrients, plus chewing food always makes you feel more full than slurping it. |
| Lay's Potato Chips | Food Should Taste Good Multigrain Chips | If you're craving something salty, the corn chips are lower in calories and sodium, but are also higher in fiber and protein. |
| Raisins | Grapes | Pop some cold grapes in your mouth and even toss them on your salad instead of raisins for extra fiber and fewer calories. |
| Yoplait Gogurt | Chobani Champions | Greek yogurt offers four times the amount of protein, which is so important for kids' development. Choose Greek yogurt for the grown-ups too. |
| Goldfish | Annie's Whole-Wheat Cheddar Bunnies | The Cheddar Bunnies are made with whole-wheat flour instead of enriched flour. They're also lower in saturated fat and offer more fiber per serving. |
| Cookies | Dark chocolate | Everyone is entitled to finish off with a sweet treat, so go for the antioxidant-rich dark chocolate rather than a cookie bursting with white flour and butter. |
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Say Hello to the First-Ever Female NFL Coach
Even if you couldn't care less about football or don't know the difference between a fumble and a blitz, you are still going to love this news that makes history. Jen Welter, a college rugby player who played 14 seasons of pro football in the Women's Football Alliance, is now a training intern coach for the Arizona Cardinals linebackers - the first female to coach in the NFL.
Head coach of the Cardinals, Bruce Arians, said coaching is all about being a good teacher. "One thing I have learned from players is, 'How are you going to make me better? If you can make me better, I don't care if you're the Green Hornet, man, I'll listen.' I really believe [Jen will] have a great opportunity with this internship through training camp to open some doors for her."
Thank you @AZCardinals & @BruceArians & everyone here in #Phoenix. I am honored to join this amazing #footballfamily http://pic.twitter.com/QhepPdgsVQ
— Dr. Jen Welter (@jwelter47) July 28, 2015
Bringing in Jen to coach is another step toward diversity, which has always been important to the owner of the Cardinals, Bill Bidwill. And she wasn't hired just because she was a woman. Jen's football résumé is long; she was the first female to play a nonkicking position in a men's pro football league when she played running backs and special teams for the Revolution in 2014 and also is the proud owner of two gold medals for Team USA in the International Federation of American Football Women's World Championship in 2010 and 2013. And if that's not enough, Jen holds a master's degree in sport psychology and a PhD in psychology as well. Bruce hopes this will open doors for other women to make an impact in an otherwise male-dominant field. We wish her the best on this amazing opportunity.
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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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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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Why It's Important to Breathe From Your Diaphragm
If you ever find yourself in the midst of a panicked or stressed moment, check in with your breathing. If it feels shallow or strained, try taking a deep breath - no, a really deep breath.
When discussing deep breathing, we're referring to breathing from your diaphragm (the large muscle right below your lungs). When you take a truly deep breath, you are expanding the lungs, pressing down the diaphragm, and causing your abdomen to expand as your lungs fill with air. This is not only wonderful for reducing tension, but research has shown that it may also help with diseases that inhibit breathing, like emphysema.
Diaphragmatic breathing rapidly and effectively calms you down and is an immediate stress buster. For athletes and runners, it's good to get in the habit of breathing this way, since it will help you take in lots of oxygen during physical activities, hopefully preventing dizziness and nauseousness.
If you're not sure you're breathing deep enough, find out with a helpful breathing exercise.
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