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.
mercredi 5 août 2015
4 Things You Need to Know Before You Run Outside
Beautiful scenery, a higher calorie burn, and a toned lower body are just a few things to look forward to when you start running outside. But if you don't play it safe, then you can just as easily be looking at a slew of new injuries, frustrations, and unmet expectations. Stay safe and make sure that your first outdoor runs are your best yet with these tips.
No. 1: Pick the Road More Traveled
When starting out, the last thing you want to worry about is getting lost. Before even lacing up your sneakers, do some research: ask friends where they like to run, use online running forums to find popular routes, and check to see if your park has designated trails. The more popular and visible the trail, the better. Popular routes tend to have clearly defined pathways, they are often well-lit, and there's safety in numbers by choosing a trail that's frequented by fellow runners. If you're feeling nervous, then opt to walk the route first, or ask a friend to go running with you. Wherever your run takes you, make sure to follow these basic running tips that will help keep you safe and out of harm's way.
No. 2: Start Slow (and Soft)
Aside from having to deal with what nature throws at you, running without the momentum of a treadmill is also more taxing on the body. The muscles have to work harder to push the body forward, and the joints take more of a beating from running on uneven (and harder) terrain. When you first begin running outdoors, don't expect - or even challenge yourself - to run as fast or as long as you do on a treadmill. Give your body time to adjust by gradually replacing treadmill runs with some that are outdoors, and keep your first handful of runs on the shorter side. You can pick up the pace and add mileage as your body acclimates. To make the transition easier on your joints and avoid injury, start by running on softer surfaces like grass, a track, or a wooded trail.
No. 3: There's More to It Than Just Running
At its simplest, running is about one foot in front of the other, but your regimen should include more than just runs. Running on a treadmill allows for convenient notifications to warm up and cool down - not something that happens when you're outside. Being away from the gym also means there are fewer visual reminders to stretch and strength train, which are important components of any runner's routine. Prevent injury by always warming up the muscles with a brisk five-minute walk, and remember to cool down by slowly decreasing your pace and following that up with some running-specific stretches. Lastly, don't forget to strength train! Since the body works harder when running outside, the muscles and joints need to be able to handle the challenge to ward off any overuse injuries. Check out these essential strength-training moves for runners.
No. 4: Sometimes You Just Need Support
If you've followed all of the previous advice, but still find yourself struggling with pain or overuse injuries, it doesn't hurt to see a sports doctor, running coach, or physical therapist to have your running gait checked. It wasn't until I saw a PT that I realized I severely overpronate when I run. Since seeing a doctor, I've switched to more stable running shoes and have also learned how to tape up the arches of my foot for longer runs where I need extra support. By having your own gait analyzed, you will be able to figure out what kind of runner you naturally are and learn what tweaks you can make to improve your form and time on the road.
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mardi 4 août 2015
Here's the Exact Workout Khloé Kardashian Does With Her Personal Trainer
Source: Getty / Frazer Harrison
You might love to hate on the Kardashians, but there's one thing you can't deny: Khloé is killing the fitness game. You already know this if you follow her on Instagram and see all her inspiring snaps, and if you don't, you definitely saw her fitness-themed Complex shoot in which she looks insanely amazing. The star's latest accomplishment is covering the September issue of Women's Health, and in the mag, you'll find a two-page spread of the exact workout she does on a regular basis with personal trainer Gunnar Peterson, who has also trained celebs like Sofia Vergara and Angelina Jolie.
Khloé opened up about the start of her fitness journey, saying, "I've known Gunnar since I was 15. My mom would take me to school, but I would have to go early for her training session, and I'd see Puff Daddy, Jennifer Lopez, and Cameron Diaz. So when I was like, 'I'm going to [start] a fitness routine,' that's who I called."
So what are you waiting for? If you're looking to mix up your workout routine or you just want to challenge yourself to an A-lister's sweat session, you can view the exercises below, print them out here, or pick up the September issue of Women's Health, on newsstands Aug. 11.
Source: Women's Health
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We Are Obsessed With Ronda Rousey's Response to Body Shamers
Ronda Rousey is the badass UFC champion who KO'd her opponent, Bethe Correia, in a mere 34 seconds, and Ronda continues to rack up points with us across the board. As a seriously fit competitor, Ronda is the epitome of the strong is the new sexy movement, but unfortunately, she deals with her fair share of body-shaming comments and folks who view her shape as "masculine." For some, this type of attention could get in the way of their training or fight night, but it only fuels Ronda:
"Just because my body was developed for a purpose other than f*cking millionaires doesn't mean it's masculine. I think it's femininely badass as f*ck, because there's not a single muscle on my body that isn't for a purpose. Because I'm not a do-nothing bitch."
For those parties interested, Ronda describes a do-nothing bitch as the "kind of chick that just tries to be pretty and be taken care of by somebody else." To learn more, check out the slightly NSFW video below that documents her time right before the big fight (jump to the five-minute mark to see Ronda).
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The Best Prenatal Workouts For Fit Mommas-to-Be
Congratulations on your growing bundle of joy! Whether you're six weeks or 36 weeks pregnant, it's important to stay active and strong not only to ease common prenatal aches and pains but to also have the endurance to be strong during delivery as well as once your baby arrives. Plus, working out during your pregnancy makes shedding the baby weight that much easier. Here are some great workouts approved for moms-to-be. While it's usually OK to stick with a modified version of an existing workout routine, be sure to consult with your doctor before starting something new.
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Gold Medalist Katie Ledecky Casually Breaks a World Record Without Trying
Who run the world? Girls. Who runs the swimming world? Katie Ledecky. The 18-year-old Olympic gold medalist just blew everyone's minds when she not only beat her own impressive world record for the 1500m freestyle, but also did it without even meaning to. At the FINA World Championships in Kazan, Russia, Katie swam the distance during a preliminary race, and when she looked at the scoreboard, she saw her all-time fastest time staring back at her: 15 minutes and 27.71 seconds.
The swimmer simply followed her coach's instructions during the warmup: "My coach told me to swim the first 900m easy, build over the next 300, then the final 300 was my choice and to be honest, it felt pretty easy," Katie told Yahoo Sports.
And guess what? It doesn't stop there. During Tuesday's finals, Katie broke that brand-new world record by swimming the 1500m in 15 minutes and 25.48 seconds, two seconds faster than before, and a mere 24 hours later.
She probably never expected her efforts to be record breaking, but we have a feeling she's pretty stoked about it.
"I think the biggest takeaway is when you can relax and perform without expectations, those are where the highest-level performances come," said her coach, Bruce Gemmell, of the first "accidental" record.
Indeed! Next time you feel like you're pushing too hard and slowing down, scale back and pace yourself - you never know what you might be able to accomplish without overthinking it.
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Yet Another Good Reason to Stick to Your Caffeine Routine
- A study suggests a cup a day could be good for your brain - Real Simple
- Keep your mind sharp with these 5 brain foods - Self
- How many calories are you really saving with "healthy" food swaps? - Women's Health
- The freshest produce available in the month of August - Shape
- Lose weight by cutting 500 calories a day - Health
- The most common nutrition mistakes you could be making - Cooking Light
- Keep snapping because your daily selfies could be making you happier - YourTango
- Stop terrible headaches with this DIY remedy - POPSUGAR Smart Living
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These 20 Tips Will Have You Asleep in No Time
Getting enough sleep is essential. Not enough Zs can lead to stress, weight gain, and an overall decline in good health. If a night of restful slumber seems out of your reach, these 20 tips can fix that for you now.
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Khloé Kardashian Says Her Dedication to Fitness Began as a "Revenge Body"
Khloé Kardashian has been on a fitness kick lately, and it's safe to say that the results are working. The reality star's Instagram is full of inspiring gym selfies that show her sweating and lifting her way to a healthier lifestyle. She even recently divulged one of her favorite weight-loss tips: cutting out bad habits, like soda, rather than going on a diet. Now, as Women's Health's newest cover girl, Khloé is dishing on even more of her slim-down secrets. Keep reading for Khloé's best healthy-living quotes from the cover interview, and see some of her snaps from Women's Health's September issue.
RELATED: Khloé Kardashian's Fitness-Themed Complex Magazine Shoot
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32 Tips For Healthier Cooking
If you grew up in a house where red meat and butter always took center stage, then healthy cooking techniques might feel a bit foreign in your kitchen. Whether you're a seasoned chef looking to make conscious changes or a cooking novice ready to get comfortable in the kitchen, there's a healthy and helpful tip on this list for everyone.
- Additional reporting by Susi May, Michele Foley, Leta Shy, Emily Bibb, Jenny Sugar, and Zelena Montminy
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Take 12 Minutes For a Tough Tabata Workout
The following post was originally featured on Eating Bird Food and written by Brittany Mullins, who is part of POPSUGAR Select Fitness.
I'm loving short workouts like the one I'm sharing today. It's a Tabata workout with three four-minute circuits. The first set focuses on cardio and legs, the second set works your arms, and the third works your core. You do each circuit twice with 20 seconds of work and 10 seconds of rest for each move.
It's intense and there's little rest, but it's over in just 12 minutes - 15 if you take a one minute break between each circuit. You can do anything for 15 minutes, right?
This workout is awesome! All the moves are bodyweight-focused, so you don't need any equipment - just a timer. I have the Tabata Timer app (free) and it makes it super easy, so you don't have to keep looking at the clock.
To learn more about each of these moves and this workout, check out Eating Bird Food.
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The Only Exercise You Need to Sculpt Your Core
If you're familiar with professional volleyball player and three-time Olympic gold medalist Kerri Walsh Jennings, chances are you're familiar with her strength - most noticeably her core (ahem, defined abs). But a strong core goes way beyond washboard abs; it helps to prevent injuries, improve posture, and remedy chronic back pain.
Before you hop down on the floor to whip out 50 crunches, take a cue from Kerri and opt for a different exercise: Pilates 100s. "[This] basic Pilates move turns me into a furnace from the inside out," says Kerri, who is also the official spokesperson for Almond Breeze. "It just works the deep intrinsic muscles, which we need; you should be working on strength from the inside out." Kerri also adds that Pilates helps give her better body and breath awareness, making her more mindful overall. "It's more subtle, but I've gotten really good results from 100s."
Here's how to do the move yourself.
- Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor.
- Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
- Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle. Repeat the cycle nine more times for a total of 100 pumps.
- Keep your upper body stable while your arms pump.
For more details, read Back to Basics: Pilates 100s.
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9 Healthy Breakfasts With 5 Ingredients or Less
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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lundi 3 août 2015
Eminem on Drug Recovery: "Running Gave Me a Natural Endorphin High"
Every runner knows there's nothing quite like a runner's high. For Eminem, that endorphin high was everything when he was striving to combat his addiction to pills. The rapper opened up about his struggle with drug addiction and how he used exercise to combat it in the September issue of Men's Journal. He told all in an honest interview about overdose, recovery, and pushing through even when it gets hard. You can read the full interview at Men's Journal, but here's a recap of his personal weight-loss journey.
On his weight gain
"In 2007, I overdosed on pills, and I went into the hospital. I was close to 230 pounds. I'm not sure how I got so big, but I have ideas. The coating on the Vicodin and the Valium I'd been taking for years leaves a hole in your stomach, so to avoid a stomachache, I was constantly eating - and eating badly."
On turning to exercise for recovery
"When I got out of rehab, I needed to lose weight, but I also needed to figure out a way to function sober. Unless I was blitzed out of my mind, I had trouble sleeping. So I started running. It gave me a natural endorphin high, but it also helped me sleep, so it was perfect.
"It's easy to understand how people replace addiction with exercise. One addiction for another but one that's good for them. I got an addict's brain, and when it came to running, I think I got a little carried away . . . seventeen miles a day on a treadmill. [I started] to dial back on the treadmill, [and] I tried out some of those workout DVDs you do at home."
On sticking with it even when he doesn't feel like it
"I still hate pullups. They're a motherf*cker, but I do them. I even fill out the log afterward. Once you're at a place where you've made progress and you've got some time invested in it, you don't wanna quit and give up what you started."
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Watch a Hot Aussie Stunt Rider Hang 10 on a Dirt Bike
Aussie stunt rider Robbie "Maddo" Maddison is no stranger to death-defying feats, but he's had one "Pipe Dream" he just could not shake: combining his love of motocross and surfing at the same time. According to Rolling Stone, the idea first came to him while out wakeboarding with friends, and over the last two years, Robbie developed a dozen different versions of skis that could attach to his motorbike. Now, he's making history with this awe-inspiring video. Watch Maddo brave the waves of one of the most dangerous surfing spots in the world on his dirt bike. The Tahitian jungle, powerful waves, and Maddo's efforts are nothing less than breathtaking.
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The 1 Jumping Move That'll Change the Shape of Your Butt
Basic squats can get boring when doing rep after rep, but damn - you can't deny how effective they are at targeting your lower body! Mix things up on your leg days and try this fun jumping single squat variation that'll work your buns and thighs even more.
- Begin in a single-leg squat position balancing on your right foot, resting your left toes on the floor, with the knees slightly bent.
- With an explosive jump off the right foot, jump into the air, extending your left leg and both arms behind you, actively squeezing the left glute.
- Land in the starting position. This counts as one rep.
- Complete three sets of 10 to 12 reps on each side.
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8 Hydrating Watermelon Recipes For Hot Days
There's nothing sweeter than snacking on a juicy slice of watermelon. But you might not realize that this is a very healthy habit. Watermelon is 92 percent water and rich in vitamin A, vitamin C, and lycopene, an antioxidant that supports a healthy heart and bones. Go beyond the bowl of cubed pink melon and enjoy inventive recipes for a delicious change of pace.
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A Long Cardio Routine Can't Compare to This Short Workout
- An 8-minute treadmill workout that will do more for you than a longer routine - Self
- The minimum amount of time you should strength train - Greatist
- These blended breakfast smoothies will help you see weight-loss results - Women's Health
- Will an ayurvedic diet aid in digestion and weight loss? - Shape
- What online symptom trackers get wrong - Real Simple
- Don't make these beginner running mistakes - Health
- 22 healthy lunches that will make your week better - Cooking Light
- A quick and simple lunch-break workout - Fitness
- The startling truth about having bad posture - HuffPost Healthy Living
- The best way to grill chicken breasts - POPSUGAR Food
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This Is Why No One Stands a Chance Against Ronda in the Ring
ICYMI, you shouldn't mess with Ronda Rousey. The badass and inspirational UFC champion just proved, once again, that she is the best. During Saturday's UFC 190 bantamweight championship, Ronda KO'd her sh*t-talking opponent, Bethe Correia, in a mere 34 seconds.
Watch @RondaRousey drop that chick Correia like a bad habit in :34 seconds http://pic.twitter.com/cCoAuq6PGa
— Jeff G. (@TheSportsDude) August 2, 2015
Bethe, a Brazilian mixed martial artist, had previously made comments about how much she wanted to humiliate Ronda, even going so far as to make a suicide joke: "When she realizes she is not everything that she believes she is, I don't know what might happen. I hope she does not kill herself later on." Ronda, whose father committed suicide when she was younger, replied:
@bethecorreia suicide is no joke or selling point. My father will be with me the day I hand you the comeuppance you deserve.
— Ronda Rousey (@RondaRousey) May 28, 2015
So when the time came for the two to meet face-to-face, Ronda didn't waste any time showing Bethe what she came there to do.
The win comes a few months after Sports Illustrated named Ronda Rousey "pound-for-pound" the best UFC fighter (man or woman), and the undefeated mixed martial artist says she'd way rather have that title than sexiest woman alive. "It makes me feel way better than if someone told me I was pretty. . . . There's the sexiest woman alive every year. It's once in a blue moon that you see a woman at the top of the pound-for-pound list," she said in a Real Sports profile. Read on to see Ronda kicking ass and proving that strong is the new skinny.
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This Woman's Response to a Tinder Date Who Fat-Shamed Her Is So on Point
We all know the dating game can be tough. Add dating apps like Tinder into the mix that allows users to judge potential matches on physical attributes alone and things can get even tougher. Blogger Michelle Thomas shares the fat-shaming message she received from a Tinder date and her perfect response.
On Monday I went on a first date with a man I met on Tinder. We met in a pub. After a couple of drinks we moved on to a restaurant. He bought me dinner. We strolled arm in arm on the South Bank. He walked me to the train station, where we kissed. It wasn't earth-shattering, but all in all it was a fairly standard, pleasant evening.
The next day, I received the following message from him (be warned, it gets pretty nasty).
Hey Michelle, sorry been super busy at work today hun.
Thanks for a wonderful evening last night. I really enjoyed your company and actually adore you. You're cheeky and funny and just the sort of girl I would love to go out with if only my body and mind would let me. But I fear it won't.
I'm not going to bullsh*t you . . . I f*cking adore you Michelle and I think you're the prettiest looking girl I've ever met. But my mind gets turned on by someone slimmer.
Shallow? It's not meant to be. It's the same reaction you get when you read a great author or see an amazing image, or listen to a piece of music you love, it has that instant reaction in you that makes you crave more.
So whilst I am hugely turned on by your mind, your face, your personality (and God . . . I really, really am), I can't say the same about your figure. So I can sit there and flirt and have the most incredibly fun evening, but I have this awful feeling that when we got undressed my body would let me down. I don't want that to happen baby. I don't want to be lying there next to you, and you asking me why I'm not hard.
There are certain triggers that fire my imagination into life and your wit and intelligence are the beginning of that process which would inevitably end up in the bedroom. With just one result . . .
I'm so disappointed in myself Michelle because I've genuinely not felt this way about anyone in ages, but I'm trying to be honest with you without sounding like a total knobhead.
We could be amazing friends, we could flirt and joke and adore each other and . . . f*ck me . . . I would marry you like a shot if you were a slip of a girl because what you have in that mind of yours is utterly unique, and I really really love it.
I guess what I'm trying to say is that I'm trying to avoid bigger pain in the future by telling you now so we don't have to go through that embarrassment. I'm a man... With all the red hot lusts of a man and all the failings of a man and I'm sure of my own body and its needs.
Please try and forgive me. I adore you xx
It's taken me a few days to sit down and respond. I've been busy.
Dear Man I Met On Tinder,
I was on another date when I received your message. He returned from the loo to find me in a flood of tears. He was lovely, but baffled, and hasn't been in touch since, funnily enough.
You don't have to fancy me. We all have a good friend who we look at ruefully and think "you're lovely, but you just don't tickle my pickle". We wish we were attracted to them, but our bodies and our brains don't work like that. And that's fine.
What isn't fine is the fact that, after a few hours in my company, you took the time to write this utterly uncalled-for message. It's nothing short of sadistic. Your tone is saccharine and condescending, but the forensic detail in which you express your disgust at my body is truly grotesque. The only possible objective for writing it is to wound me.
And I'm ashamed to say, for a few moments, it worked. You stirred a dormant fear that every woman who was ever a teenage girl has - that it doesn't matter how funny you are, how clever, how kind, how passionate, how loyal, how determined or adventurous or vibrant - if you're a stone overweight, no one will ever find you desirable.
I like the way I look. I don't look like Charlize Theron, and that's fine - I look like me, and I like myself (I'm sure I'd like Charlize Theron, too if I ever met her. I hear good things).
You may think all my profile pictures are "FGASs" (That's "Fat Girl Angle Shots" - pictures from angles that slim and flatter the girl. Because men only ever use candid, brutally-lit, unfiltered pics). But I think they're a fair representation. And I'm pretty upfront about who I am: I describe myself as a woman who loves pizza, and include links to my Instagram page, where I have the #everybodysready bikini shots I took on my 30th birthday. I like to think I come across as a confident, happy woman. But could this be the very reason you have targeted me? Did you see me and think "She has far too high an opinion of herself, she needs bringing down a peg or two"? I have to ask - we all know the internet is a dangerous place to be a woman with opinions (I discovered this first hand when I ventured a response to those obnoxious bloody adverts).
I showed your message to friends who expressed shock, horror, embarrassment on your behalf, and a desire to cause you actual physical harm. One male friend told me I have a lovely bottom "if unmarriageable". I laughed with them. Then I cried in my Slimming World group. That's right! Slimming World! You see, I already KNOW that I'm overweight. I can tell you exactly how overweight I am - 20 pounds. I've already lost 15, and I've a stone and a half to go. I'm happy with that. I will get rid of it, safely and healthily. Does that mean that I can't love and enjoy my body now? F*ck no.
I'll never see or hear from you again (you may feel the need to respond to this blog. Please don't. There's nothing you can say that will make me think that you're not a disgrace to your gender).
What truly concerns me, the real reason I'm responding so publicly, is the fact that you have a 13-year-old daughter. A talented illustrator, who collects Manga comics and wants to visit Japan as soon as possible.
I want you to encourage your daughter to love, enjoy, and care for her body. It belongs to her and only her. Praise her intellect, and her creativity. Push her to push herself and to be fearless. Give her the tools to develop a bomb-proof sense of self-esteem so that if (I'll be kind. I'll say "if".) the time comes that a small, unhappy man attempts to corrode it, she can respond as I do now
Simon.
Kiss.
My.
Exquisitely.
Unmarriagable.
Arse.P.S. "Slip of a girl"? CHRIST ALIVE, that's creepy.
P.P.S. You're not 5'11
For more info on Michelle's book, Healthy.Happy.Hot., click here!
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Look Your Tallest and Most Gorgeous With These Exercises
Source: POPSUGAR Photography
If you're sticking to the same old workout routine, you might be neglecting important parts of your body. The result? Muscle imbalances, which can make you look shorter and less confident than you really are! Even worse, these imbalances can lead to injuries, muscle tightness, and uncomfortable pain. Keep your body functioning well - and look your most gorgeous, confident best - by incorporating these exercises that fix body imbalances into your strength-training routine.
Deadlift
This basic move is essential for correcting posture and imbalances that could slow you down as years go on. "The deadlift is a must-have skill to keep your independence," says Tim Rich, a personal training manager at Crunch. "Proper loading of the spinal column will keep you active and mobile in the later years. You will always have to pick things up for the rest of your life."
- Stand, holding two dumbbells (or a barbell) in front of your thighs with knuckles pointed outward, keeping your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Make sure you keep your spine neutral with a natural, low back arch and shoulders down. Looking forward, not at the ground, will help you avoid rounding your back.
- Keep the weights or barbell close to your legs, almost touching them.
- Squeeze your glutes to pull yourself up at a quicker pace than it took to bend down (for example, beginners may want to take four seconds to bend down and two seconds to pull up). Don't use your back, and do not round your spine.
- Do three sets of 12 to 15 reps.
Wood Chop
This functional move can be performed with weights, a medicine ball, or the cable pulley machine. It's an amazing way to work your entire body, especially your side core muscles, the obliques. Celebrity trainer Gunnar Peterson loves the wood chop, since it works many different muscles at once. "I don't do that many isolation movements, like single-joint stuff," Gunnar says. "I do bigger movements." He suggests you try this exercise with a rear or side lunge (see below).
To do the wood chop with the cable pulley machine:
- Attach the double rope handle onto the cable. Set the weight to 15 pounds.
- Stand with your left side toward the machine, about two feet from the machine. Grab the handle, and open your feet to a stable and wide stance.
- Exhale, pull abs to spine, and rotate torso to pull cable down to the outside of your right knee while simultaneously bending it. Imagine you're swinging an axe across your body.
- Keep your arms straight, and do not round your back.
- Reverse the motion, controlling the weight on the cable as you return to the starting position. This completes one rep.
- Do 10 reps on each side for three sets.
Side Lunge
Lateral lunges help improve your balance and work neglected lower-body muscles while still targeting the major ones. They are also easier on your knees than traditional squats and lunges. If you are doing this move together with the wood chop, lunge to the side as you are pulling the cable down to the outside of your knee.
- Holding a five- to 10-pound dumbbell in each hand, stand with your feet and knees together, hands on your hips.
- Take a large step with your right foot to the right side, and lunge toward the floor.
- Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
- Push off through your right foot to return to the start to complete one side lunge.
- Do three sets of 10 on each side.
Superman
Celebrity trainer Harley Pasternak uses this simple exercise to help untrain a lifetime of imbalances created from sitting at your desk all day or doing traditional exercises like crunches. "If everyone really focused more on the muscles behind their body rather than the front, people would look a lot better," Harley says. "They would have a longer midsection, they'd have [fewer] injuries, better posture, [and] a natural boob lift."
- Lie facedown on your stomach with arms and legs extended. Keep your neck in a neutral position by looking at the ground in front of you without straining.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "U" shape with your body, with your back arched and arms and legs several inches off the floor.
- Hold for two to five seconds, and lower back down to complete one rep.
- Do three sets of 12.
Bridge
Source: POPSUGAR StudiosThe classic bridge targets the abs and butt while opening up the chest, which can need a stretch if you spend a lot of time at a desk.
- Start by lying on your back with your knees bent and your feet planted on the floor, hip-distance apart.
- As you contract your ab and butt muscles, push your pelvis upward, away from the floor. Keep your ribs aligned with your pelvis, and make sure your knees are directly above your heels.
- Lower your hips and pelvis to just above the floor, and pause.
- This completes one rep. Raise your hips back to the high position and repeat. Do three sets of 10.
Tipping Row
Source: POPSUGAR Studios
Another back-strengthening exercise to help you stand tall, the tipping row also helps tone triceps, work your core, and challenge your balance. Rowing moves are important, especially if you've been doing too many push-ups and have tight pecs, which round your shoulders and can lead to injury. Add this move to your arsenal, and you'll be working your entire body while focusing on your posterior muscles - from your hamstrings and butt to your upper back.
- Start by grabbing a set of five- to eight-pound dumbbells and standing with your feet hip-width apart, holding the dumbbells by your side. Lift one leg back and tip your torso forward, so you are balancing on the opposite leg.
- Once your body is parallel to the floor, your arms should be straight, facing the floor. From that position, move your arms in a rowing motion by bending your elbows and pulling them back, pushing your shoulder blades together (as shown in the photo).
- Complete the row by extending your arms back down to the floor. Come back to standing position.
- Do two to three sets of 10 on each leg.
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The Quickest Way to Melt Pounds
Let's all agree that the quickest way to burn fat isn't a slow, 60-minute session on the elliptical. In fact, if you want to see results, you've got to think quick. Go shorter and lose more? Here's why high-intensity interval training (HIIT) works for weight loss.
Fat Burn
HIIT training involves short intervals done at almost your max effort, followed by longer, slower recovery periods or rest. The secret to HIIT is in how hard you work during your intense intervals. Your goal is to work out at 90 percent of your max, which trains your body to work anaerobic mode, which helps you become more efficient at producing and using energy. The result? Your body's fat-burning potential increases and the pounds melt away.
Afterburn
You put in the effort, and now it's time to reap the benefits. Another way HIIT helps with weight loss is through its afterburn effect, or the calories you burn when you're sitting on your couch and congratulating yourself on completing your workout. Those short, intense bursts of exercise help build muscle and increase your resting metabolism rate, so your 20-minute workout ends up burning more calories throughout the day than if you took a slow, easy jog on the treadmill.
How to Do It Right
To max out the benefits of your workout, intensity is key. You should be working out at a seven or eight on a rate of perceived exertion scale during your intervals. When strength training, be sure to focus on form, even when you're doing reps in quick succession. Ready to start? Check out a few of our favorite HIIT workouts below.
- A 20-Minute HIIT Workout For All Levels
- This 7-Minute Workout Targets Belly Fat
- 9 Tabata Workouts
- 10-Minute HIIT Workout Videos You Can Do at Home
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Be Wary of Chemicals: The Safest Sunscreens on the Market
Probably not something you want to think about when it's gorgeously sunshiny out, but every year more than two million Americans find out they have skin cancer. Slathering on sunscreen is an effective way to protect yourself, and aside from actually remembering to apply it, you also need to make sure the bottle you use is safe. The Environmental Working Group (EWG) released its 2015 Sunscreen Guide; in order to make the list, a sunscreen must be free of oxybenzone and retinyl palmitate, must be broad spectrum (protect against both UVA and UVB rays), and not have an SPF above 50, be in the form of a spray, or combined with bug repellent.
What's wrong with oxybenzone? Although it does a great job of absorbing ultraviolet rays, some studies show that it can be absorbed through the skin and into the bloodstream. The EWG and toxicology experts believe this chemical can disrupt hormones, damage cells, and potentially lead to skin cancer. Other experts disagree, like the American Academy of Dermatology, since oxybenzone has been FDA-approved since 1978 for use in children older than 6 months.
Retinyl palmitate is another chemical to be leery of, since animal studies show that this type of vitamin A may increase the risk of skin cancer when used on sun-exposed skin. The EWG says retinyl palmitate doesn't really increase the effectiveness of sunscreen, so it's a good idea to avoid.
Your bottle should also clearly state "broad spectrum," to ensure it protects against both UVA and UVB rays. SPF is also important, but the higher the number doesn't necessarily mean better protection. The EWG recommends purchasing sunscreens with SPFs higher than 15 but no greater than 50. The FDA doesn't have adequate data that shows sunscreens with an SPF higher than 50 offer greater protection, and many doctors argue that a higher number tricks people into thinking their sunscreen lasts longer than one with a lower SPF, causing them to reapply less often, so they're more at risk for burns. Also, SPF only refers to protection against UVB rays, the ones responsible for burning the skin. It doesn't have anything to do with protection against UVA rays that penetrate the skin deeper and can lead to skin cancer.
So what's a consumer to do? All it takes is a little label reading to find a sunscreen that is both effective and free of these chemicals. You can type in the brand of sunscreen you normally use and see how it stacks up, or check the full list of the top safest sunscreens. Here are some it recommends:
- Alba Botanica Very Emollient Kids Mineral Sunblock, Fragrance Free, SPF 30
- All Terrain AquaSport Face Stick, SPF 28
- Badger Sport Sunscreen Cream, Unscented, SPF 35
- Nature's Gate Aqua Sunscreen Lotion, SPF 50
- Sunology Lotion for Body Natural Sunscreen, SPF 50
- True Natural Neutral Sunscreen, Sensitive Skin, Unscented, SPF 50
Using these sunscreens properly is key to protecting your skin from harmful UV rays. Use at least two ounces (size of a shot glass), apply 30 minutes before heading out in the sun, and reapply every two hours or after you've been sweating or swimming.
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8 Kitchen Hacks to Make Healthy Foods Last Longer
Our friends at Shape Magazine show us how save money on healthy food with strategies that will keep groceries from spoiling.
The perks of healthy, unprocessed foods are too numerous to even list. But there are two main downsides: first, they're often a little pricey. Second, they're quick to go bad. That can be quite the one-two punch - if you spend the extra money on a fancy juice or organic avocado, it's especially painful to toss it before you have a chance to enjoy. Even more so when you consider that recent research found that Americans waste up to 41 percent of their food supply. To give your trash can and your wallet a break, we dug up the easiest, most effective ways to make your healthy foods last longer. (Plus, we have 6 Ways to Help You Save Money on Groceries.)
1. Freeze Your Green Juices
We recently met with cold-pressed juice company Evolution Fresh, and they offered up a great tip we can't believe we didn't think of ourselves: if your juice's expiration date is bearing down on you, simply pop the bottle into the freezer to buy yourself some time. Warning: liquids expand when they freeze, so either crack open the bottle and take a swig to give the juice a little growing room, or make peace with cleaning up a little seepage. (And try these 14 Unexpected Smoothie and Green Juice Ingredients.)
2. Keep Wheat Flour in the Fridge
The wheat germ in wheat flour contains high levels of oil, which can go rancid if left at room temp. Instead, stash your flour in an airtight container in your refrigerator. An easy way to tell if it's turned: give it a sniff. It should smell like nothing; if you detect something bitter, toss it.
3. Hold Off on Washing Berries
Moisture encourages berries to spoil, so wait to rinse them off until just before you're ready to chow down. Also smart: checking the berry container periodically and picking out any spoiled fruit. They'll bring the rest of the pint down with them faster.
4. Stash Herbs in This Gadget
The Herb Savor ($30; prepara.com) stores your herb stems in water, which helps keep the flavorful greens fresh for up to three weeks. Bonus: it can also be used for asparagus.
5. Paint an Avocado With Lemon Juice
Cut avocados contain an enzyme that oxidizes when exposed to air, causing it to turn brown. To halt the process, cover the cut flesh with a thin layer of lemon juice, then a sheet of plastic wrap, and stick it in the fridge. You can use the same trick to keep guacamole fresh too. (Then use it for one of these 10 Savory Avocado Recipes That Aren't Guacamole.)
6. Store a Paper Towel With Lettuce
The disposable cloth will absorb any moisture that forms while your greens are chilling in the fridge, keeping the leaves from wilting. The result: your Friday salad will taste as crisp and fresh as Monday's. (See more Easy Salad Upgrades For Your Best Bowl Ever.)
7. Tuck Root Veggies in Cloth Bags
Heat and light encourage root vegetables like onions or potatoes to sprout. Cloth or paper sacks are breathable, so the insides will stay cool, and they roll up easily to keep light out. Use your own, or buy the stylish and functional Okra by Mastrad Vegetable Keep Sacks (from $9; reuseit.com).
8. Pour Dry Grains Into Mason Jars
Grains and dry beans have a low moisture content, so their main concern isn't necessarily going bad - it's getting infested with bugs, rodents, and other creepy-crawlies. The screw-top lids of mason jars will keep critters out, so there won't be any surprises when you open your quinoa or black beans.
More from Shape:
- An Exercise Pill May Soon Exist For Gym Haters
- 5 Plan-Ahead Ways to Prevent the Drunk Munchies
- The Real Danger of Your Poolside Margarita
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Cilantro-Lovers, This Troubling News From the FDA Will Make You Feel Icky
When it comes to cilantro, there is no middle ground: people either love it or loathe it. Thanks to a genetic property that makes the herb taste like soap to some, there are very passionate camps on either side of the cilantro debate. Now, thanks to a newly announced partial ban on the green plant, cilantro haters are going to have a field day: human feces and toilet paper were recently found in a Mexican cilantro crop, ending with literally crappy results.
Following hundreds of cyclosporiasis cases in Texas, the Food and Drug Administration is now seizing cilantro for inspection at the Mexican border. The illness, an intestinal infection brought on by microscopic parasites, is often caused by fecal contamination and causes diarrhea. To combat more cases of cyclosporiasis, the FDA sent out an alert for districts to detain fresh cilantro shipments from Mexico dated between April 1 and August 31.
"It is good news that FDA has identified the problem and can now turn away potentially tainted cilantro at the border," read a Center For Science in the Public Interest release about the ban. "The real challenge, though, is for FDA and its counterparts around the world to stop food from being contaminated, and consumers from becoming ill, in the first place. In this particular instance, it means ensuring that farmworkers have the kind of adequate toilet, hand-washing, and sanitation facilities that will prevent the appalling conditions FDA found in Puebla [Mexico]."
So if you're a fan of cilantro, be wary of the herb throughout August . . . while the FDA is paying extra close attention to fresh cilantro at the border, "multi-ingredient processed foods that contain cilantro as an ingredient are not covered under this alert and neither is cilantro that has been processed in other ways besides being cut or chopped." And try to go easy with the "I told you so" statements, cilantro haters; while this one crop might have been sh*tty, the leafy green herb is amazing on tacos.
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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 chocolatey. Keep reading for more delicious high-protein dessert recipes.
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dimanche 2 août 2015
6 Reasons You Should Be Eating Cherries
Snacking on sweet and tart cherries is one of the best parts of Summer. You knew they were healthy - one cup is just 77 calories! - but did you know they were packed with tons of nutritional benefits and can even ward off diseases? Here's why you should add cherries to your grocery list all season long.
They reduce inflammation: A study published in the Journal of Nutrition found that cherry consumption reduces several biomarkers associated with chronic inflammatory diseases. Specifically, cherry juice can ease joint inflammation for people who suffer from arthritis and gout, according to a University of Vermont study.
They're a good source of vitamin C and fiber: A one-cup serving of cherries contains 25 percent of your daily recommended amount of vitamin C and over two grams of fiber.
They can improve brain function: If you make it a habit to snack on tart cherries, you could be improving your brain in the long run. Research has shown that cherries can even reduce symptoms of Alzheimer's disease and Huntington's disease.
They prevent muscle damage: Cherries reduce muscle soreness after a workout, and they can prevent greater muscle damage in the long run. While sore muscles are a sign of a good workout, it's never all that fun to deal with painful steps on the stairs the next day. Cherries are chock full of anthocyanins, powerful antioxidants that contain anti-inflammatory properties and soothe aching muscles.
They fight cardiovascular disease: The potent anthocyanins, which give cherries their ruby hue, can also have a positive effect on heart health. University of Michigan Health system researchers found that cherries can "alter factors linked to heart disease and diabetes."
They help you sleep: Cherries are a natural source of melatonin, a hormone that helps control sleep. Considering how important sleep is for your overall health (it can even affect the results of your diet), it's worth incorporating cherry juice into your diet if you're having trouble getting enough hours each night. A study published in the Journal of Medicinal Food found that, specifically, tart cherry juice can improve sleep in adults affected by insomnia.
Craving cherries now? Use them fresh from the farmers market, or pick up a bag of frozen, and try these healthy recipes:
- Vegan cherry chocolate chip ice cream
- Vegan cherry smoothie
- Slow-cooker chocolate cherry oatmeal
- Quinoa salad with cherries and feta
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4 Moves to Strengthen and Tone Side Abs
Smooth and toned sides are in style all year round! These four exercises will help you strengthen your side body and tame back bulge.
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Why It's Good to Take a Cheat Day Each Week
Imagine a day where you throw caution to the wind regarding your wellness regimen - and not just for holidays and special occasions! Health-conscious individuals who exercise regularly and eat a balanced diet may want to make cheat days a weekly practice.
- Muscles need to repair: If your workout schedule includes lots of intense cardio or weight training, a rest day allows your muscles to recover and recuperate, setting you up for another week of workouts. Go for a massage, jump in the hot tub, or pay a visit to the sauna or steam room to help improve circulation.
- The pleasure principle: Everything in moderation is a mantra that works. If you're eating healthy and exercising, indulging with a sweet treat or a glass of wine here and there isn't going to throw you off the wellness wagon. However, if you need to harness your cravings, take a page out of trainer Harley Pasternak's playbook: schedule a cheat day. Pasternak believes cheat days keep you from feeling deprived since they give you something to look forward to.
- Combat cravings in their tracks: The 4-Hour Body author Tim Ferris labels his Saturday cheat day "Dieters Gone Wild." Taking the cheat day to the next level, Ferris gorges on all of his vices one day a week - the other six he doesn't even want to look at them. By dramatically spiking your caloric intake, Ferris thinks you can increase fat loss by ensuring your "metabolic rate doesn't down-regulate from extended caloric restriction." This approach is a little extreme, but it might work depending on your body's needs.
- Rest works: Sleeping in and staying in your PJs later than usual is good for the mind, body, and soul; I can't stress enough how important sleep is. If your body just naturally wakes up early, try going to bed earlier on a Friday or Saturday night to clock some extra hours of snoozing on the weekend. It's a great way to give yourself a kick start before the next week of work - and working out! - begins.
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Hate Morning Workouts? You Should Probably Read This
As a 20-something living in a big city, squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour - but I want both! So, though I'm definitely not a morning person, I embarked on a mission to master the morning workout. But there was just one little issue . . .
To me, waking up earlier than needed is like a unique form of torture. It's like there is an epic battle between my motivated self and my lazy self - a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I've felt like I'm getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I've come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!
1. Set multiple alarms
When I say I set multiple alarms, I don't mean two - I mean five or six, starting half an hour before I want to get up. If I'm not in the habit of getting up early to hit the gym, my body is not ready for the rude awakening, and I find myself hitting snooze and missing my workout. When you're just getting into the habit, bombard yourself with obnoxious alarms and know that while you're totally miserable in the moment, you'll thank yourself later.
2. Lay out everything the night before
Shorts, check. Sports bra, check. Water bottle, keys . . . check, check. Scrambling around half delirious in the morning is not the most effective way to start the day. I've found that when I can plan ahead and have everything ready at arm's reach, it's much more likely I'll make it out the door and to my 7 a.m. Spin class on time.
3. Make it a date
Some days it can be so difficult to get out of bed, especially when I know that there is nothing stopping me from staying snuggled under the covers. But when I know that someone is depending on me to show up, it's much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run, and you won't be able to skip out.
4. Cut travel time
My gym is a 10-minute walk from home (or five-minute jog, if I'm feeling ambitious . . . ), and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier, finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn't an option, running outside or doing a video in your living room can help you sneak in a workout, no matter how short on time you feel.
5. Leave no escape
At my gym, signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So to get myself out of bed and into the gym, I've started signing up for morning classes the night before. If I know there are consequences for not showing up, it's more likely that I'll get up and get my act together. If your gym is more forgiving, make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in - when your money is on the table, getting to the gym will seem easy.
6. Don't sweat a slipup
Some days I miss the mark and end up skipping my workout, especially after indulging a little too much the night before. It's important to accept that I'm not going to make my goal every time. If you miss a workout, don't beat yourself up; just pay attention to what went wrong - were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body, and learn from what didn't work instead of getting upset.
7. Plan a reward
Call me crazy, but one of my favorite treats is a refreshing, rich iced latte. Since they can be pretty pricey, I try to keep this delicious treat to something I enjoy on the weekend only. But I've found that if I promise myself a slightly sweet, strong, and milky cup of deliciousness on the way to work if I hit the gym first, it's easier for me to face the day knowing that a treat is coming my way.
8. Crash early
OK, I admit it - this is the puzzle piece I consider my weakness. I'm a night owl, and as hard as I try to hit the hay at 9 p.m., I'll just toss and turn until my body decides it's ready for sleep, usually around 1:30 a.m. I've found the longer I work at adjusting my schedule, the easier it becomes, but there are still days I wish that I was able to magically pass out. I've learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help, so be sure to shut off the screens when you're trying to go to bed earlier than normal.
9. Remember the results
I never expected that switching my workout routine from after work to before it would affect my mood throughout the day, but I swear it has. Though I may feel sluggish getting out the door, once I've sweated out my morning weariness, I leave the gym feeling seriously refreshed and invigorated. Maybe it's the endorphins, or maybe it's the fact that the day is now full of possibilities - but I am ready to hit the ground running. If you're struggling to find the motivation, just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.
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The No-Diet (All-Natural) Swimsuit Secret
Good posture not only makes you look confident, but it can also make you look up to 10 pounds thinner. No matter how toned those abs might be, slouching curves the spine forward, creating rolls on the belly. It can also make you appear inches shorter than you truly are. From my time in the Pilates studio, I can tell you the majority of my clients tuck the pelvis under and let the ribs fall behind their center, allowing the shoulders to round forward. This makes a giant C-curve out of the spine. And this is definitely not good posture.
The solution to the droopy spine and tucked pelvis is pretty simple:
- Stick out your booty: You need to correct the pelvis before you can affect the rest of the torso. To untuck your pelvis, you need the pubic bone and the two bones at the top of the pelvis (known as ASIS) to form a triangle perpendicular to the ground. To find your ASIS, put your hands on your hips.
- Move ribs forward: Once the pelvis is aligned straight up and down, you need to place the ribcage on top of it. I like to think of the pelvis and the ribcage as the building blocks of the torso. Moving your ribcage forward over your pelvis, rather than having it hang back, lengthens the front of your torso, which naturally helps to pull in the abs. Think of the ribcage moving up and forward. With the ribs and pelvis in alignment, pulling the deep abs to the spine - without squeezing your butt or rounding the spine - will help maintain this neutral position of the back.
- Open your chest: Slouching allows the shoulders to roll forward and inward, closing down the chest. Simply think of expanding your shoulders wide to the sides. Your breast bone (aka sternum) is technically part of your ribcage, so continue the process by moving that forward-and-up feeling in your chest, too.
This postural tip works whether you're sporting a bikini or a one-piece, wearing a halter dress or short shorts. Not only will you look good, but your spine will appreciate your good posture too.
Products: Suboo swimsuit, Morgenthal Frederics sunglasses
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A 20-Minute, Calorie-Burning Treadmill Workout
If you only have a short window to spare for a workout, try this challenging 20-minute treadmill routine. Beyond switching up the speed every two minutes, you'll also be changing the incline, which challenges the body to work even harder. Even after this short cardio session, you'll feel light, energized, and ready to power through the rest of your day.
Before you head for your run, be sure to print this workout to bring to the gym with you!
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4 Things I Wish I'd Known at the Start of My Weight-Loss Journey
I was no stranger to the freshman 15 in college - in fact, I experienced something closer to the freshman 30. It wasn't until I saw a photo of myself heading into my sophomore year that I realized I was carrying quite a few extra pounds and that it was time to do something about it. It took me a very long time to lose the weight (we're talking not until after graduation), all because I thought I knew what I was doing. Boy, was I wrong. Here are four things I wish I'd known at the start of my weight-loss journey.
Get That Spoon Out of the Jar!
While peanut butter is full of heart-healthy fats, it's not void of calories - one tablespoon contains 105. I found myself spooning it straight out of the jar, wondering why my jeans weren't any looser. This is important to remember with all healthy foods: just because they aren't considered junky doesn't mean you can eat as much as you want. Be aware of portion sizes when it comes to whole grains, nuts, seeds, and health-food-store snacks.
No Meat, No Dairy
My two roommates in college were tall, skinny, and vegan, so I thought eating a plant-based diet was the key to dropping pounds. I may have ditched animal products, but I ended up eating tons of pasta, bread, french fries, dairy-free ice cream, and vegan chocolate cupcakes instead. Had I focused on fresh fruits, veggies, legumes, and whole grains, a vegan diet might have helped me reach my weight-loss goal, but my junk-food vegan diet actually caused me to gain weight.
How About a Walk?
Walking is definitely a better workout than just sitting on the couch, so I thought strolling through the mall and walking to class would do the trick. But walking isn't a major calorie burner like running. When it comes to losing weight, you need to burn or cut out 3,500 calories a week to lose a pound. A 30-minute walk only burns around 122 calories, which is well under the 500 it takes to affect a weekly weigh-in. If you want to lose weight, you'll need to kick up the intensity and the length of your workouts.
Time to Dig In
After hitting a Step class with my college roommate, we'd hit the dining hall and fuel up. We worked out, so we deserved it, right? Little did I know I was undoing all the good I had done and actually eating way more than I had burned, which was making the scale numbers go even higher. If you need a little workout reward, don't do it with food. Download some new songs on iTunes, pick up a fitness mag, or buy yourself a new top to motivate you to get to the gym.
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Sculpt Your Legs With Our 10-Minute Hot-Pants Workout
Sculpt lean, strong legs with a short and challenging workout. This 10-minute video combines strength training with plyometrics to tone your lower body while blasting calories. Grab a pair of five to 10-pound dumbbells, press play, and feel the burn!
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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 Texas 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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7 Quick and Healthy Breakfast Ideas Ready in 10 Minutes or Less
Even if you're short on time, you deserve a clean, tasty breakfast every morning. We all don't have an hour to spend in the kitchen, but everyone can wake up just 10 minutes earlier to enjoy one of these hearty breakfasts. And if you're concerned about calories, don't fret - we've included the total calorie count for each recipe below.
Photos: Leta Shy, Lizzie Fuhr, and Jenny Sugar
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samedi 1 août 2015
Satiate Your Sweet Tooth With These Under-150-Calorie Late-Night Treats
Sure, you'd love some one-on-one time with a bowl of ice cream and a spoon, but that late-night treat can pack on over 250 calories. Whether you're craving a sweet, creamy dessert, a homemade cookie, or chocolate-anything, here are healthier ways to indulge so you can enjoy your treat without a dollop of guilt.
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3 Ways Cottage Cheese Can Help You Lose Weight
Greek yogurt gets all the love when it comes to excellent protein sources for weight loss, but it's not the only food that can offer you sustained energy, satiate your hunger, and help curb your sugar cravings. Don't leave out the unsung hero of the protein world - cottage cheese! Here are some ways this simple food can help you drop pounds.
Breakfast: High-Protein Addition
You know how after you eat a bagel for breakfast it's tough to shake that sluggish feeling all morning? Protein has the opposite effect. It offers you energy for hours, so you feel bright-eyed and ready to tackle the day. Eggs and yogurt are popular choices, but for something a little different, whip up a smoothie and, you guessed it - add low-fat cottage cheese to the blender. For just 82 calories, four ounces will add a whopping 14.1 grams of protein to your glass. The blender purees the cottage cheese into a smooth consistency, so you won't even know it's in there. Not into smoothies? Enjoy cottage cheese spread onto a slice of whole-wheat toast.
Snack: Low-Calorie Swap
If you're a huge fan of veggies and dip, skip the high-calorie dips made with sour cream. Swap it for cottage cheese and save over 150 calories, 20 grams of fat, and 45 mg of cholesterol, yet gain over 10 grams of protein. Here's what to do: take a four-ounce serving of one-percent cottage cheese and mix it with a tablespoon of fresh lemon juice, one teaspoon of chopped fresh dill, and one finely chopped clove of garlic, and top with salt and pepper. If you prefer a creamier consistency, add two tablespoons of skim milk and puree it with a hand blender.
Dessert: Creamy, Sweet, and Low in Calories
Obsessed with hitting the freezer for spoonfuls of ice cream? The high-fat and high-calorie bites won't help your waistline, and the sugar overload will just have you craving more. Whip up this dessert alternative - creamy fruit popsicles - that's much lower in calories but still satisfies your sweet tooth. Here's how: put one cup of low-fat cottage cheese in a blender and add one banana, six strawberries, half a cup of crushed pineapple or peaches, and one teaspoon of vanilla. After mixing to a smooth consistency, divide it into four popsicle molds (or kid-size cups lined with foil), insert popsicle sticks, and freeze. After four hours or so, you'll enjoy your guilt-free, low-calorie treat without affecting the numbers on the scale.
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Do These 7 Things to Lose Weight at Lunch
That midday meal can make or break healthy habits - here's how to make sure lunch works for your weight-loss goals.
- Sip on this: Before eating lunch, have a glass of water; it will help settle those feelings of insatiable hunger while also taking up some room in your stomach, helping you eat less. Sip water or unsweetened tea throughout the meal as well, since they're calorie-free.
- Calories matter: Depending on your recommended daily calorie intake, lunch should fall between 300 and 600 calories. Use a website such as Calorie King to help you add up your food, and use Calorie Count for homemade recipes. For some lunch inspiration, here is a month of 400-calorie lunch ideas, like Greek yogurt chicken salad and a sweet potato black bean veggie burger.
- Pack it: Since it's difficult to know how many calories are in lunches made at cafes, the best way to keep accurate track of the amount in your lunch is to pack it at home. You can even label each item with its calorie count to serve as a visual reminder of how many calories you're consuming.
- These two are a must: No, not peanut butter and jelly - fiber and protein! The fiber takes longer to digest, so hunger pangs won't cause you to reach for more calories soon after lunch ends, and the protein will sustain your energy. Aim for at least 10 grams of fiber and 15 grams of protein, like a bowl of this sesame ginger quinoa edamame salad enjoyed with a small serving of yogurt or cheese and blueberries.
- Get away: Sitting at your desk, mindlessly chomping on your lunch while staring at the computer screen (even if it's only Facebook and not work-related) means you're not fully aware of every bite going in your mouth. This doesn't allow your brain to accurately register how much food you're actually eating, so by the time your plate or bowl is empty, you'll be itching for more before your belly has a chance to signal to your brain that you've had enough. Even if it's only for 10 minutes, take a break to just sit and eat. Enjoy lunch with a friend, since eating with others helps you eat slower and remain accountable for what you consume - it's harder to down an enormous cookie when someone is watching you.
- Don't be a member of the clean-plate club: When we're faced with a certain amount of food on our plate, it's difficult not to eat everything, especially if you're used to it from childhood. Get in the habit of eating slowly, enjoying each bite, and stopping once you feel the slightest sensation of fullness. Pack it up and remember that you can always finish the rest for an afternoon snack when you get hungry a couple of hours later.
- Enjoy a sweet ending: End your noontime meal with a small treat to feel like you indulged. These no-bake brownies are just 59 calories per fudge-y square.
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How Beginner Runners Can Build Endurance
Many newbie runners give up on running because within a mile (or less), their legs are on fire and they're breathing so hard they feel like they're a huff and a puff away from passing out. Don't expect to be able to run five miles right from the get-go - it takes time to build endurance, and here are five ways to do it.
- Check your form: A broken machine won't run well, and the same goes for your body. Poor running form can cause aches and pains that make you want to stop in your tracks, so check your running form to ensure your body will feel like it can keep going and going.
- Run more often: As with anything, practice makes perfect. You can't expect to run like a gazelle if you only lace up your sneaks twice a week. Spread out your workouts over the week, running shorter distances more often. Try doing one- or two-mile workouts (choose a distance that works for your level of ability) five times a week. You'll be surprised at how quickly running starts to feel easier.
- Increase slowly: Once your breath starts to even out and your muscles become less fatigued, you can start increasing your mileage. Don't get ahead of yourself, though. Follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week. Not only will this help to prevent injury, but it'll also prevent your mind from feeling overwhelmed by doing too much too soon.
- Intervals: Running faster may be harder, but it'll increase muscle strength and lung capacity, which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes, and gradually build up to 30-second sprints.
- Head for the hills: Running up hills is another way to build leg and core strength as well as lung endurance. Increase the incline on the treadmill, or find some natural hills outside and do a shorter version of this hill repeat workout. At first you'll curse the hills, but after a couple weeks, you'll be craving them.
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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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