Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 7 août 2015
How to Burn an Extra 200 Calories a Day
If you find it hard to lose weight with your busy schedule, the news keeps getting better. First, just 20 minutes of exercise was proven to help increase your metabolism. Now, a study has found that working out intensely for just 2.5 minutes can spur calorie burn throughout the day - an extra 200 calories' worth.
In the latest study, five healthy men performed sprint interval training on a stationary bicycle (five 30-second intense intervals with four minutes of easy cycling in between). Although the men were sedentary the rest of the day, they ended up burning 200 more calories during the days they did the short bout of exercise than the days they didn't exercise at all.
Even though this was a small study, the encouraging results are reason enough to add intense intervals into your workout routine. It's also good news for those of you who can never seem to fit a full workout into your day. Here are 10 intense exercises you can do anywhere for 2.5 minutes so you too can reap the afterburn benefits. Perform these at maximum intensity; you can break them into 30-second or one-minute intervals to make it more manageable. Stick with one, or choose five to do for 30 seconds each!
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The Best Plant-Based Protein Powders
If dairy is not your thing, you can still find protein powders that don't contain whey, the protein-rich dairy product that is found in many powders. Check out this comparison to see which one is right for you - many stores sell individual serving packets so you can give them a try without investing in an entire tub. Most have a gritty or chalky texture when enjoyed in water or your favorite nondairy milk, so add them to your morning smoothie, this homemade high-protein pancake batter, or this chocolate almond protein bar recipe, and your taste buds won't know the difference.
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9 Hysterical Tanks For "Serious" Yogis
For those of us dedicated to a consistent practice, yoga can sometimes feel a little serious, but when we feel deep and lighten up, every pose feels easier. Remind your fellow yogis just how awesome yoga can be with these fun and cozy tank tops. Any of these picks would be the perfect addition to your workout wardrobe!
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7 Ways to Strengthen Your Ankles to Avoid Twists and Sprains
Ankles are often neglected when it comes to your strength-training routine, but they shouldn't be. Strong, flexible ankles are an important foundation, helping prevent injury whether you're running back and forth on the tennis court or running to catch the bus. The good news is just a few minutes a day can help keep the sprains away. If it's been a while since you gave those joints any extra attention, read on for an ankle-strengthening exercise for each day of the week.
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Ronda Rousey Is Selling the Most Badass T-Shirts For Charity
Remember when there was anyone more badass than Ronda Rousey? Me neither.
We've been a fan of hers since the beginning, but our admiration for her has amplified even more lately. First, Ronda KO'd her sh*t-talking opponent in 34 seconds at the UFC 190 bantamweight championship, and then she gave us the body-image quote of our dreams, which is quickly becoming a mantra for women everywhere. To summarize, Ronda could not possibly care less about what you think of her "masculine" body, and she's confident as hell, as she should be. "There's not a single muscle on my body that isn't for a purpose, because I'm not a do-nothing b*tch."
Now, you can rock her quote on a t-shirt of your own. The best part? She's selling the shirts for charity. A portion of the proceeds of the DNB shirts will go to Didi Hirsch "for their work in mental health services and for women with body image issues."
Check out my first ever limited edition shirt! Don't be a #DNBhttp://t.co/YCZuFVhRD7 http://pic.twitter.com/SASb2vHjl9
— Ronda Rousey (@RondaRousey) August 6, 2015
You can buy the shirt here for $25, but hurry! They're only selling for a limited time, and thousands have already been sold. We can't wait to rock these in the gym.
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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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Here's What 100 Calories of Your Favorite Veggies Amount To
Veggies are always prized as being low in calories, but do you ever wonder exactly what that means? Check out the chart below to see what 100 calories of your favorite veggies looks like. You won't believe how many cherry tomatoes you'd have to eat to reach 100 calories!
| Food | Amount | Calories |
|---|---|---|
| Asparagus | 33 spears | 99 |
| Avocado | 1/3 of the fruit | 107 |
| Beet (sliced) | 1 1/2 cups | 111 |
| Bell pepper (green) | 4 1/2 medium peppers | 104 |
| Bell pepper (red) | 3 1/2 medium peppers | 106 |
| Broccoli (raw) | 3 1/2 cups (chopped) | 105 |
| Brussels sprouts | 14 sprouts | 106 |
| Carrot (baby) | 29 | 102 |
| Cauliflower (raw) | 3 3/4 cups (chopped) | 100 |
| Celery | 18 (8-inch stalks) | 101 |
| Corn (sweet white) | 1 3/4 ears | 104 |
| Cucumber | 2 1/4 cucumbers | 98 |
| Green beans | 2 1/4 cups | 98 |
| Kale (cooked) | 3 cups | 109 |
| Lettuce (romaine) | 1 head | 106 |
| Mushroom (chopped) | 6 1/2 cups | 100 |
| Onion (raw) | 2 medium | 97 |
| Pea (cooked) | 3/4 cup | 94 |
| Potato (russet) | 3/4 small | 100 |
| Potato (sweet) | 1 medium | 100 |
| Radish (raw) | 70 large | 101 |
| Spinach (raw) | 15 cups | 104 |
| Summer squash (raw) | 2 3/4 cups (sliced) | 99 |
| Tomato (cherry) | 33 | 101 |
| Tomato (roma) | 9 | 100 |
| Zucchini | 3 medium | 99 |
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You Won’t Believe What a Stranger Did to Help a Cancer-Stricken Woman
An Irish woman who was hoping to buy a second-hand juicer for her sick mom just got the surprise of a lifetime thanks to an incredibly kind stranger. Cara Duggan, whose mother was diagnosed with Stage 4 cancer in 2014, wanted to buy a NutrtiBullet because it would be the best way to get her mom the nutrition she needs. She couldn't afford one at full price, so she took to Gumtree and found someone selling a used one. Cara kindly reached out to the stranger about using PayPal to buy the juicer and wanted to know if it could be mailed to her. She never expected what happened next.
Oh my goodness...for anyone doubting that there is good left in the world... Today I emailed a stranger on gumtree...
Posted by Cara Grace Duggan on Wednesday, August 5, 2015
The seller immediately let the woman know that she had a brand-new NutriBullet on the way - free of charge.
BuzzFeed News spoke with Cara, and she elaborated on the the reason for the purchase. "A while after her last chemo session Mum's legs started swelling which turned out to be blood clots, but as they were undiagnosed they had travelled to her lungs. Apparently, this is a really common side effect of chemo. These blood clots have left her with no energy and she's been really struggling with nausea, so we decided to get her a juicer."
Rest assured, the juicer really was waiting for Cara when she went to pick it up. We love anything that celebrates healthy, happy living, and while we might not all be able to make the same generous donation, we can all be kind.
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The Best and Worst Booze to Drink If You Want to Lose Weight
Trying to keep your beach body in tact during the Summer months is no easy feat. Thanks to our friends at Details, here are the best and worst alcohols to consume when you're trying to lose weight.
Alcohol can either give you a beer belly or help you uncover your abs. After all, while one Archives of Internal Medicine study shows that people who put back one or two drinks a day are less likely to gain weight, research in The American Journal of Clinical Nutrition shows that men consume an extra 433 calories on days they have just a couple of drinks.
While lowered inhibitions and drink-fueled munchies have something to do with it, 61 percent of the caloric increase comes from the alcohol itself. So, if you're trying to lose weight while still enjoying the occasional drink, you'd better be wise about which drinks you choose. Here is the best and worst booze you can order.
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Fat Shaming Could Be Destroying Your Body
- How having a negative body image could have physical effects including weight gain, infections, and illness - Shape
- Sip on this: green tea offers some major health benefits - Real Simple
- 22 kick-your-own-butt kettlebell exercises - Greatist
- Here's the perfect fast-sculpting routine for when you're short on time - Self
- 8 things that happen when you call it quits with caffeine - Women's Health
- Never fight for a treadmill at the gym again with this new Google hack - Health
- Stick to your diet when you're on your end-of-Summer vacation - Cooking Light
- Snack smarter with these satisfying low-carb options - Fitness
- 50+ inventive ways to get your kale fix - POPSUGAR Beauty
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Eminem Gets Honest About His Addiction and Turning to Exercise to Recover
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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Ronda Rousey Couldn't Be More Badass or Inspirational
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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WTF Is Going on at These Gyms?
Most gym days are pretty uneventful. You get in, get out, and repeat. But then some days you see someone doing something that makes you say, "WTF?!" On days when you're just not feeling the gym, just think that you might catch one of these people, and it's sure to motivate your butt off the couch. Note that the language in some of these videos makes them NSFW.
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The Beer Brands to Reach For When You're Watching Your Weight
Summer wouldn't be the same without cooling off with an ice-cold beer. If grabbing a beer is your go-to beverage but you're trying to stick to a healthy diet, it's important to know the calorie counts of common brands. Check out this list of a few of the highest- and lowest-calorie beers so you can choose the one that's right for you.
High-Calorie Beers
- Samuel Adams Boston Lager: 180 calories
- Guinness Extra Stout: 176 calories
- Sierra Nevada Pale Ale: 176 calories
- Pete's Wicked Ale: 172 calories
- Anheuser-Busch Ice Pale Lager: 171 calories
- Harpoon IPA: 170 calories
- Heineken: 166 calories
- Long Trail: 163 calories
- Killian's Irish Red: 162 calories
- Molson Ice: 160 calories
Low-Calorie Beers
- Budweiser Select 55: 55 calories
- Beck's Premier Light: 63 calories
- Miller 64: 64 calories
- Amstel Light: 95 calories
- Anheuser-Busch Light Pale Lager: 95 calories
- Michelob Ultra: 95 calories
- Natural Light: 95 calories
- Miller Light: 96 calories
- Heineken Light: 99 calories
- Corona Light: 99 calories
If looking at all those calorie counts has inspired you to drink light beer, find out which light beer tastes the best here.
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29 Vegan Barbecue Sides That'll Even Impress Nonvegan Eaters
'Tis the season of camping, grilling, and backyard parties. While classic barbecue sides like potato salad and macaroni and cheese are big favorites, they don't always work for those following a vegan diet. If you're planning a barbecue this holiday, here are more than 20 side dishes that will have vegan friends coming back for seconds.
- Additional reporting by Marina Liao
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Hate Running But Do It Anyway? Then You'll Love These Quotes
If you hate running, but you do it anyway, you'll totally relate to this.
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This Inspiring Letter to All Out-of-Shape Runners Will Restore Your Faith in Humanity
Blogger Flint Clemens of FlintLand wrote this letter in the hopes of motivating others to take better care of themselves and ultimately allow themselves to fully experience self-love.
Hey [Out-of-Shape] Girl,
Yes, you. The one feigning to not see me when we cross paths on the running track. The one not even wearing sports gear, breathing heavy. You're slow, you breathe hard, and your efforts at moving forward make you cringe.
You cling shyly to the furthest corridor, sometimes making larger loops on the gravel ring by the track just so you're not on it. You sweat so much that your hair is all wet. You rarely stay for more than 20 minutes at a time, and you look exhausted when you leave to go home. You never talk to anyone. I've got something I'd like to say to you.
You are awesome.
If you'd look me in the eye only for an instant, you would notice the reverence and respect I have for you. The adventure you have started is tremendous; it leads to a better health, to renewed confidence, and to a brand-new kind of freedom. The gifts you will receive from running will far exceed the gigantic effort it takes you to show up here, to face your fears, and to bravely set yourself in motion, in front of others.
You have already begun your transformation. You no longer accept this physical state of numbness and passivity. You have made a difficult decision, but one that holds so much promise. Every hard breath you take is actually a tad easier than the one before, and every step is ever so slightly lighter. Each push forward leaves the former person you were in your wake, creating room for an improved version, one who is stronger, healthier, and forward-looking, one who knows that anything is possible.
You're a hero to me. And, if you'd take off the blaring headphones and put your head up for more than a second or two, you would notice that the other runners you cross, the ones who probably make you feel so inadequate, stare in awe at your determination. They, of all people, know best where you are coming from. They heard the resolutions of so many others who vowed to pick up running and improve their health, "starting next week." Yet, it is YOU who runs alongside, who digs from deep inside to find the strength to come here, and to come back again.
You are a runner, and no one can take that away from you. You are relentlessly moving forward. You are stronger than even you think, and you are about to be amazed by what you can do. One day, very soon, maybe tomorrow, you'll step outside and marvel at your capabilities. You will not believe your own body, you will realize that you can do this. And a new horizon will open up for you. You are a true inspiration.
I bow to you.
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5 Natural Scents to Energize You
Despite best efforts and a good night's sleep, there are some days where you just want to crawl under your desk and nap. Instead of grabbing a sugary soda or third cup of coffee when feeling tired, try one of these energizing scents to help boost your mood and energy levels naturally.
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jeudi 6 août 2015
Here's the 2000s Workout Soundtrack You've Been Dreaming About
There's nothing better than being in a group fitness class or out on a run when a crazy pop song comes on, transports you back to that time in your life, and brings a huge smile to your face. If you were a baby of the '80s or '90s, this is the millennial workout mix you've been waiting for. Whether you were into pop punk, R&B, or boy bands, there's a ton of music on this soundtrack that will pump you up and inspire your next workout. Subscribe to the killer Spotify playlist and check out the full list of tracks below.
- "Call on Me" - Eric Prydz
- "B.O.B." - Outkast
- "Gotta Get Through This" - Daniel Bedingfield
- "Get Your Freak On" - Missy Elliott
- "No Strings Attached" - N Sync
- "My Baby" - Lil Romeo
- "Harder to Breathe" - Maroon 5
- "One, Two Step" - Ciara, Missy Elliott
- "Mr. Brightside" - The Killers
- "My Humps" - The Black Eyed Peas
- "Are You Gonna Be My Girl" - Jet
- "Temperature" - Sean Paul
- "Get Right" - Jennifer Lopez
- "Shake Ya Tailfeather" - Diddy
- "Unwritten" - Natasha Bedingfield
- "Young'n" - Fabolous
- "Take Me Out" - Franz Ferdinand
- "Why Not" - Hilary Duff
- "Encore" - Jay Z
- "Ocean Avenue" - Yellowcard
- "Hollaback Girl" - Gwen Stefani
- "Yeah!" - Usher, Lil Jon, Ludacris
- "Get the Party Started" - Pink
- "Perfect Gentleman" - Wyclef Jean
- "American Idiot" - Green Day
- "Escape" - Enrique Iglesias
- "Work It" - Missy Elliott
- "Everybody (Backstreet's Back)" - Backstreet Boys
- "Turn Me On" - Kevin Lyttle
- "Since U Been Gone" - Kelly Clarkson
- "Pon de Replay" - Rihanna
- "Lifestyles of the Rich and Famous" - Good Charlotte
- "Lose My Breath" - Destiny's Child
- "I'd Do Anything" - Simple Plan
- "Stand Up" - Ludacris
If this mix doesn't suit your musical tastes, check out all of our workout playlists here.
Remember, you will need to download the free Spotify software or app to listen to our playlists.
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Expecting Mamas! Move Through This Gentle Prenatal Circuit Workout
The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness.
I wanted to share the workout I did at the gym yesterday with those of you who may be in a similar boat: You're looking for a gentle workout that allows you to move your body a bit while still treating it with kindness. This workout is a total body workout that focuses on bodyweight exercises and biking. It's easy on your joints and incorporates two short circuits that include upper body, lower body and core exercises.
To learn more about this prenatal plan, check out Peanut Butter Fingers.
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Your Go-To Guide on Losing Thigh Fat
Even though full hips and thighs are a beautiful thing, many a woman has looked begrudgingly at her legs in the mirror. Unfortunately there's no one exercise or food that does the trick - spot reducing fat doesn't work - but keep reading to find out what can help.
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This Is What It Looks Like to Lose 110 Pounds
Weight loss can be uphill battle in itself, but what about after weight loss? YourTango shares a story of one woman who realized the grass may not always be greener.
Weight loss doesn't equal happiness.
All your problems are magically solved when you lose a lot of weight: any emotional, psychological, and especially physical, evaporate in a puff of purple smoke.
Unfortunately, that's not always the case. Actually, it's hardly ever the case.
You can control the things you did to lose weight such as continuing to eat smaller portions of healthy food, exercising, and working on yourself. Much of the post-weight loss life is coming to terms with your body, making peace with it, and learning to love yourself from the inside out.
Elna Baker is a talented writer, stand-up comedian, and storyteller. Her memoir The New York Regional Mormon Singles Halloween Dance is a series of stories about her body, her religion, and trying to find a boyfriend.
She's appeared on The Moth, This American Life, and her own show - If You See Something, Say Something - premiered at the New York Fringe Festival. Elna is very comfortable sharing her stories and using humor to convey them honestly. Recently, Elna shared a not-so-funny story about the aftereffects of her 110-pound weight loss.
She explains, "At my heaviest I weighed 265 pounds. In my early 20s, I went on a diet and lost, in total, 110 pounds. I'd imagined that losing the weight would be like that scene in The Little Mermaid where Ariel holds her new legs above her head, staring at them in disbelief. This was not the case.
After the weight loss, she didn't look as "you're supposed" to look naked. She had an excess of extra skin.
"For a long time, I tried to get the skin to go away with lotions and exercise. Eventually, I resorted to plastic surgery. I didn't do it to alter the way I look naturally; I just wanted a chance at the body I could have had if I'd never put on weight."
She had four procedures in total.
But even surgery couldn't remove the extra skin entirely.
"When I hold my arms and legs out, I still look like a flying squirrel. I have stretch marks running down the tops of my shoulders, and there's extra skin hanging off my arms and thighs. If I bend over, my boobs droop like... extra pouches. So yeah, I don't like being seen naked."
If a person is their desired body weight, then it stands to reason that they love their body. Did all of Elna's body issues disappeared? It turns out they were still with her.
"I think there is this idea out there that you either love and accept your body, or you're trying to fix it. I'm in neither camp. Or, maybe I'm in both simultaneously. I try to accept myself, but I struggle. I want to be in better shape (but I don't want to go to the gym). And, my weight fluctuates, so that doesn't help."
Many times when you're overweight, you put a lot of things on hold. You think to yourself, "I'll start doing yoga when I'm thin," or, "I'll feel so much better about myself when I've lost the weight."
But you can't put your life on hold. You have to make the best of it now.
Elna says, "The advice I got was this: Stop using the past to poison your present. Don't let who you used to be prevent you from getting the things in life that are available to you now."
Time goes faster than you can even imagine, and if you keep putting things off, you may never get a chance to experience them. Good things aren't just for perfect people; they're for all of us flawed individuals.
Elna ends with this sentiment:
"I feel like a hypocrite writing something that is supposed to tell others to accept themselves when I don't accept myself. The truth is, I genuinely think everyone should accept themselves - everyone, except for me. This is the disease I'm still trying to overcome."
It would've been easy for Elna to say that she had come to a place of peace and acceptance with her body, but she chose to be completely honest.
And in doing so, she shows us a brutal truth: even successful authors and performers, people who at first glance seem to own their place in the world, have issues and challenges when it comes to their bodies.
We're all a work in progress, even after we lose the weight.
For more YourTango fitness stories:
- An Explanation of Why We Get Hungry - and Angry
- What It's Like to Live With Body Dysmorphia
- These Gorgeous Photos Prove That Beauty Has No Size Limit
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If You Feel Like You've Been Running on Empty, Try These Natural Ways to Boost Energy
- Try these 6 different ways to boost energy and feel better - Women's Running
- 9 fruits that cause belly bloat - Women's Health
- The perfect Summer salad recipe - Self
- McDonald's introduces the lettuce wrap as an option on burgers - Shape
- Why you should be eating spicy foods - Real Simple
- Yoga poses that will help even the stiffest people become more flexible - Health
- 9 things that could be making you eat more - Cooking Light
- What happens to your body and brain during a digital detox - POPSUGAR Tech
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You're Definitely Going to Want to Wash Your Water Bottle After Reading This
The beauty of the reusable water bottle is that it's just that - reusable. You can repeatedly head to the water cooler or faucet to fill it up, but when your bottle continually stays wet, it doesn't have the chance to get a proper cleaning. Since bacteria love a moist, dark environment, it's good to get in the habit of cleaning your bottle every night - or at least every few days. Here are some ways you can get rid of the germs and grime.
Throw it in the dishwasher: Some bottles are dishwasher safe, so check the bottom of your bottle or the brand's website to make sure. Kleen Kanteen Classic stainless-steel bottles and glass bottles like those from Lifefactory and bkr are dishwasher safe, as well as some products from Nalgene and Camelbak.
Wash it with warm soapy water: Pour out any leftover liquid, add a few drops of dishwashing soap and some warm water, screw on the top, and shake for a minute or so. It's smart to invest in a bottle brush like this so you can scrub deep inside your bottle, especially if it has a narrow mouth. Thoroughly clean the cap and straw as well and allow to air-dry overnight.
Use vinegar: This all-natural cleaner is great for killing certain germs and bacteria, but it isn't effective at killing everything such as the flu virus. If you're OK with that, use this method: after washing with soapy water, rinse well, and fill your bottle one fifth of the way with white vinegar. Fill the rest with water, let it stand overnight, and in the morning thoroughly rinse it out.
Use a weak bleach solution: If you're really worried about germs, nothing stands a chance against a little bleach. It's perfectly safe to drink from a bottle that's been cleaned with a weak bleach solution - it can even be used to sanitize baby toys and bottles. Make a bleach solution using one tablespoon of bleach per one quart of water. Fill your bottle, screw on the top, and allow to sit for two minutes. Pour out the solution and allow it to dry out completely.
Use water bottle cleansing tablets: Many companies make this type of product, including Camelbak ($12 for eight), or you can also get away with using effervescent denture cleaning tablets such as Efferdent. Just fill your bottle with water, drop the tablet in, and allow to dissolve and sit for 15 to 30 minutes (depending on the product's directions). Then rinse and enjoy your clean bottle.
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18 Satisfying Breakfasts Under 300 Calories
Looking for a low-calorie breakfast that doesn't disappoint? These 18 light recipes all clock in under 300 calories and will keep you satisfied and energized until your next snack or meal.
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12 Core-Sculpting Bodyweight Moves
There are way more important reasons to strengthen your core than bikini-clad weekends, and you don't need a ton of crazy equipment and a gym membership to sculpt a strong and sexy midsection! The following 12 easy-to-follow exercises use your own body's weight to tone up your tight midsection. Incorporate these into your strength-training routine for results you can see and feel.
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The 8-Minute Fat-Burning Routine That’s Also Really Fun
Hate the treadmill? This 8-minute workout from Self may have you changing your tune.
Ever heard of the 10-20-30 workout? The training protocol refers to a specific interval format: run, bike, row, etc. at a gentle pace for 30 seconds (low), accelerate for 20 seconds (medium), then push it for an all-out, 10-second sprint (high). Then repeat the set all over again. (Yes, the numbers are flip-flopped, but we didn't create the name, so let's roll with it.) This easy-to-follow program has been shown to help improve runners' speed while being deemed more enjoyable.
Although the study isn't new, everyone is talking about it again. And the bottom line is that going all out for 10 seconds is totally doable - and it delivers the results you're looking for.
Want to give this sequence a go? We tapped Luke Lombardo, senior coach at Mile High Run Club in New York City, for an 8-minute, 10-20-30 style treadmill workout (plus a warm-up and cool-down). "It is the perfect way to boost your metabolism and burn fat, while having fun at the same time," he says. Plus, on a summer weekend, we know you want a workout that delivers results without being a time-suck.
The Workout:
Incline: Keep the treadmill at a 1.0 incline throughout the entire workout.
Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation.
Perform 4 Rounds Of:
- 30 seconds of a light jog (4-6 mph)
- 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words)
- 10 seconds of an all-out sprint (10-12 mph, think you're seconds from the finish line)
- Recover for 1 minute (you can choose either a fast walk or light jog)
Cool-Down:
End with a 5-minute jog at a pace where you can hold a conversation.
More from Self.com:
7 Things I Wish I Had Known About Hot Yoga
1 Year to Rio! Celebrate With These 8 Epic Summer Olympic Moments
The Simple Fix For Poor Office Posture
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Do These 6 Things For a More Energetic Workday
It can be difficult to find time during the workday to focus on yourself. That's why we partnered with Dove to find smart and easy ways to stimulate your afternoon and your mind.
Regardless of your profession, we've all been guilty of feeling sluggish at work, which is why it's important to learn how to refresh mentally and charge ahead. So whether you have five free minutes between meetings or a full lunch hour to yourself, we've identified quick and inexpensive ways to revitalize your day.
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mercredi 5 août 2015
4 Common Running Injuries and How to Avoid Them
The longer days of Summer means more daylight hours to fit in long training runs. Upping mileage brings increased stamina, so you can "bring it" at your races; but it can also increase your risk of injury. Overuse injuries are the bane of any runner's well-laid training plans - this is where some prehab comes into play. Strengthening areas prone to injury will hopefully help you bypass nasty and nagging injuries that often follow you as you log mile after mile. Here are four common running issues and how you can hopefully prevent them.
Shin Splints
Symptoms: Pain in the lower leg starting below the knee. It can be either on the outside of the shin (called anterior shin splint) or the inside of the bone (referred to as medial shin splint).
Causes: Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The tears are caused from overuse, especially after periods of inactivity. In runners, shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin.
Prevention: Stretch your calves regularly, even on days you don't run. And when running, think about lifting your heels toward your pelvis to activate the hamstring rather than propelling yourself forward by pushing off with your feet, which activates the calves. As for strength training, a series of toe and heel walks help to balance the muscles of the lower leg.
Runner's Knee
Symptoms: Pain in and around the knee cap, especially walking down stairs.
Causes: Known in the medical world as patellofemoral pain syndrome (PFPS), the pain is caused by tracking issues with the knee cap (aka patella) that irritate the bony groove the knee cap actually sits in. While there can be many reasons for this annoying and common problem that most often strikes newbies (and women), it is most often caused by tight hamstrings and calves (the muscles in the back of the leg) coupled with weak quads (the muscle at the front of the thigh).
Prevention: Doing wall sits to strengthen the quads, along with stretching your hamstring regularly but particularly after running, will help keep this issue at bay. Breaking up your training with cycling can also help, since biking works the quads.
ITB Syndrome
Symptoms: Sharp and stinging pain on the outside of the knee; the pain usually goes away when you stop running, but the knee can be sensitive to the touch.
Causes: The iliotibial band, a band of fascia (connective tissue) that runs down the outside of the thigh from the pelvis to the knee, gets so tight that it pulls the knee cap out of alignment, creating inflammation.
Prevention: Roll it! Fascia is a stubborn substance, and daily massage with a foam roller on the outside of your leg is the best preventative medicine. Running downhill can make the pain worse, so if your knees are troubling you, slowly build your hill work. Strengthening the stabilizing muscles on the sides of the pelvis (glute med) helps too. Try side stepping squats with a theraband around your ankles for added resistance to kick these supportive muscles into high gear and help protect your knees.
Plantar Fasciitis
Symptoms: Pain in the heel of the foot and arch that is especially bad first thing in the morning.
Causes: The fascia on the sole of the foot is pulled taut, often by a tight soleus (a deep calf muscle), and the pressure of running creates microscopic tears and inflammation.
Prevention: A combination of stretching and strengthening is key to keeping your feet happy. Bending your knee when stretching your calf will help focus the lengthening on the soleus. Here's a standing soleus stretch, or you can try a seated foot stretch too. For strengthening, add some toe scrunches into your daily routine. You might feel like a cat pawing the floor as you literally scrunch your toes, pulling them back toward your heel, but it takes less than a minute to do 50 reps and is really worth your time.
If you are currently experiencing any of these pains, the best advice is to decrease your training - you can always cross train (bike, swim, run in water - as long as it doesn't create pain) and ice. If you have chronic issues in any of these areas, make an appointment with a physical therapist and get to the root of the problem before the problem becomes too big.
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9 Tasty Ways to Enjoy Chia Seeds
They might be an ancient superfood, but chia seeds are having a moment. High in protein, fiber, calcium, antioxidants, and omega-3s, the little seeds have a lot of qualities to love. Just one ounce (about two tablespoons) provides 11 grams of fiber, four grams of protein, and five grams of omega-3 fatty acids. If you're not sure how to get chia into your diet, here are some healthy and creative ideas.
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20 Natural Appetite Suppressants
Well-balanced meals and snacks are both important for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry. Here are 20 appetite-suppressing foods that keep you feeling full!
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The Best Real-Girl Healthy Breakfasts For Busy Mornings
Waking up late, jumping out of bed, and throwing on an outfit that doesn't necessarily make sense before rushing out the door? We've all been there. However, sleeping in doesn't have to come at the cost of a nutritious, brain-fueling breakfast. Fight midmorning hanger pangs (they're a real thing!) with the healthy and filling breakfasts our editors throw together when there's only five minutes to spare.
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Victoria's Secret Model Workout: 20-Minute Torch and Tone
This 20-minute body-sculpting workout helps get Victoria's Secret model Alessandra Ambrosio runway ready. Created by Alessandra's trainer Heather Dorak, founder of Pilates Platinum, the workout is loaded with moves to work multiple body parts at once, making it efficient for toning your whole body and great for torching calories. Press play, and get ready to work out like an Angel.
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A New Study Says Spicy Foods Help You Live Longer
If you're a lover of spicy food, this news is going to make your day. A new study published in the BMJ, one of the world's oldest medical journals, says eating spicy food can help you live longer. The researchers who conducted the study analyzed a group of about 500,000 adults in China between 2004 and 2008 and then followed up about seven years later. Of course, many factors were taken into consideration, including alcohol consumption, physical activity, and intake of fresh fruits and vegetables, but the overall result was that people who ate spicy foods more often saw a reduced risk of death.
The official conclusion reads, "In this large prospective study, the habitual consumption of spicy foods was inversely associated with total and certain cause specific mortality, independent of other risk factors of death." In other words, spicy food totally affected these people's lives for the better. Specifically, "compared to participants who ate spicy foods less than once a week, those who consumed spicy foods six or seven days a week showed a 14 percent relative risk reduction in total mortality."
As for what exactly you should eat if you're aiming to reap all the benefits of spicy foods, the study notes that fresh foods, like fresh chili peppers, are better choices than nonfresh foods, such as chili sauce or dried peppers. "Fresh chili pepper is richer in bioactive ingredients, including capsaicin, vitamin C, and other nutrients such as vitamin A, K, and B6, and potassium," the study adds.
We already knew that spicy food boosts metabolism and can aid in weight loss, so this news only gives us more of a craving for healthy spicy foods like shakshuka (pictured above), spicy sweet potato salad, and spicy chicken chili.
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The Perfect Stretches For Every Post-Workout Routine
- The stretches that ease sore muscles after every workout - Shape
- A bestselling author shares what she learned when she stopped drinking - Real Simple
- The best way to chose a race training plan - Greatist
- 7 things you should know before you go to hot yoga - Self
- Fight cellulute with these simple tricks - Women's Health
- 4 meals for the mind and body - Health
- Budget meals that will keep you and your wallet happy - Cooking Light
- The detox plan that actually lets you eat more - Fitness
- 10 gym beauty hacks that will get you ready in 10 minutes - POPSUGAR Beauty
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What 1 Former Vegan Has to Say About Healthy Eating
Most people have never hear the term "orthorexia." After all, blogger Jordan Younger hadn't heard of the disorder that would change her life just one year ago, when she was a dedicated vegan running plant-based blog The Blonde Vegan.
A year later, we spoke with Younger on how orthorexia has not only become a huge part of her life - but also a huge part of her brand identity.
What is orthorexia, exactly? Defined by Dr. Karin Kratina as "an 'unhealthy obsession' with otherwise healthy eating," orthorexia can cause severe psychological trouble surrounding eating habits - although, as of now, it's not recognized as a clinical diagnoses. In Younger's case, she developed an obsession with healthy eating - one that made Younger ignore her body's signals and ultimately (and ironically) sacrifice her physical and mental health. "Orthorexia was extremely noticeable in my everyday life. It hindered me from being my happy, vibrant, social, balanced, alert self. It held me back in far too many ways," Jordan told us.
After months of insatiable hunger, muscle and bone pain, and lack of energy, Younger discovered orthorexia while searching her symptoms online: "I was searching my symptoms online to see if anyone else experienced the struggles I was dealing with, and orthorexia popped up," she says. "I thought I was late to the game in learning about it, but it turns out I was still one of the early discoverers. It fit the bill for me in every way. I had an obsession with healthy, pure, plant-based food from the earth, and I had developed a fear and intense avoidance of anything that didn't fall under that category."
Receiving a diagnosis and making the decision to transition away from veganism was just step one. After all, veganism was more than a diet to Younger - it was a lifestyle, a career, and a brand. "Coming forward about my eating disorder and my transition from veganism caused me a ton of anxiety. I was terrified about what my audience would think, and I was fearful that I might lose the brand I had worked so hard to build when I knew it was time to bare my soul via this post," she says.
After debating how to sync her vegan brand and career with her a now nonvegan lifestyle, she bravely went public with her disorder and the lifestyle changes it required - including changing her brand from The Blonde Vegan to The Balanced Blonde. But making the decision to publicly transition away from veganism wasn't without backlash - Younger received death threats and angry messages, lost followers, and even had friends turn their back on her.
Thankfully, the death threats and angry messages have finally started to settle into the dust (only a year later . . . ), and Younger has emerged as a voice for the serious, but relatively unknown condition orthorexia. Since becoming The Balanced Blonde, she's begun vlogging, working with new brand partnerships, receiving nationwide press, and helping encourage others to learn about orthorexia and find a healthy lifestyle that works for their individual body. "I am so much more comfortable and fulfilled now that I have a platform to express what I truly believe in: balance, listening to our bodies, and setting ourselves free of the labels we so easily allow to bind us," she says.
For more info on POPSUGAR select blogger Jordan Younger's journey, check out her blog The Balanced Blonde and follow her on Instagram.
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DIY Starbucks: Healthy Versions of Classic Favorites
It's hard to resist the allure of Starbucks - especially when everywhere you turn, another shop pops up. And while it's OK for the occasional indulgence, our stance is to steer clear of the twin-tailed mermaid. The sheer amount of sugar contained in its coffee drinks alone makes it a daily habit that is worth rethinking.
But that doesn't mean you have to go without. What's life without a Frappuccino, after all? Here are some of your favorite Starbucks recipes that can easily be made at home, which will not only save you money, but will dramatically cut back on fat, calories, and sugar, too.
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This Move Offers a Major Booty Burn
If you've tried the advanced bridge tabletop, you know it's an effective move at targeting the tush. Here's a variation that will isolate one side of your glutes at a time for an even bigger butt burn, while also strengthening your core and thighs.
- Begin in a strong tabletop position, with your hands under your shoulders, your knees over your ankles, and fingers pointed away from you.
- Lift your left leg up and reach your right hand toward your left toes. Return your hand and foot to the floor, lifting the pelvis back to tabletop by squeezing the glutes. This completes one rep.
- Compete 10 to 12 reps on this side, then repeat with the right leg in the air. Repeat twice more for a total of three sets.
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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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Hour-By-Hour Guide to Losing Weight All Day Long
Losing weight isn't about doing one good thing like going for a run or throwing kale in your smoothie - it's made up of a million healthy choices that you make all day long, every day. Don't view this as a burden; view it as a fun challenge! Every hour is an opportunity to do something that can bring you closer to your weight goal. So tomorrow, when you wake up, here's your around-the-clock guide to feeling slimmer by bedtime.
Source: POPSUGAR Photography / Glen Giffen6 a.m. - Wake up, and sip a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbs and a little protein such as half a banana and a few almonds - eating first thing jump-starts the metabolism. Now go work out! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories throughout the day.
7 a.m. - Do some stretches in the shower. Eat a filling breakfast that includes protein and fiber - at least 10 grams of each. Don't be afraid to fill up on healthy carbs, because enjoying them in the beginning of the day ensures you'll have time to burn them off.
8 a.m. - Make your lunch for later. These lunch-packing tips will help you lose weight.
9 a.m. - Fill your reusable water bottle once you arrive at work. Sip on it throughout the morning, since staying hydrated will prevent hunger pangs.
10 a.m. - Take a break from work to snack on some belly-filling fiber. Keep it under 150 calories like these snacks.
11 a.m. - Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.
12 p.m. - Get moving by going for a walk with a co-worker, bike ride to run an errand, or grab that set of dumbbells under your desk and do these strength-training moves.
Source: POPSUGAR Photography / Jenny Sugar1 p.m. - Eat a healthy lunch that you packed from home that includes low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Enjoy it with nature's calorie-free beverage.
2 p.m. - Take that afternoon meeting for a walk. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories.
3 p.m. - Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since indulging a little can prevent overeating later.
4 p.m. - Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.
5 p.m. - Walk or bike home from work. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.
6 p.m. - Make a low-cal dinner filled with veggies, low-fat protein, and whole grains. Here are some vegetarian options under 300 calories. After dinner is made, put away leftovers before sitting down to eat to prevent going back for unnecessary seconds.
7 p.m. - Brush your teeth while doing this two-minute butt-and-leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.
Source: POPSUGAR Studios8 p.m. - If you like to relax in front of the TV, do these strength-training moves during commercial breaks.
9 p.m. - Get your workout gear ready for tomorrow morning. Slip into your pj's, and do these yoga poses to encourage sleepiness.
10 p.m. - Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.
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5 Moves That Will Strengthen Those Underworked Muscles in Your Body
It's easy to skip muscle groups when you're strength training, so we partnered with Lucy Activewear to highlight five muscles you should stop overlooking.
So often when we work out, we focus on the major muscle groups like our core and quads and forget about the smaller areas in our body. But these lesser-known muscles are actually just as important as they often can prevent injury and help you become stronger. Here are five moves that will help you target those smaller areas.
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The Habit That Will Help You Lose the Extra Weight
Feel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy.
In the December issue of Harvard Health Review, researchers note that it's not fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off holiday ham alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop.
The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you know your GI values, you'll know that you need to avoid white rice, white flour, and packaged cereals, and choose whole grains, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high.
Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. Knowing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here.
| Food | Glycemic index | Glycemic load per serving |
|---|---|---|
| Apple | 39 | 6 |
| Baguette, white, plain | 95 | 15 |
| Banana, ripe | 62 | 16 |
| Brown rice | 50 | 16 |
| Carrots | 35 | 2 |
| Dates, dried | 42 | 18 |
| Cranberry juice cocktail | 68 | 24 |
| Graham crackers | 74 | 14 |
| Grapefruit | 25 | 3 |
| Green peas | 51 | 4 |
| Ice cream | 57 | 6 |
| Instant oatmeal | 83 | 30 |
| Milk, full fat | 41 | 5 |
| Milk, skim | 32 | 4 |
| Orange | 40 | 4 |
| Orange juice, unsweetened | 50 | 12 |
| Parsnips | 52 | 4 |
| Potato, russet, baked | 111 | 33 |
| Potato, white, boiled | 82 | 21 |
| Quinoa | 53 | 13 |
| Spaghetti, white, boiled | 46 | 22 |
| Spaghetti, wholemeal, boiled | 42 | 17 |
| Sponge cake, plain | 46 | 17 |
| Shortbread | 64 | 10 |
| Sweet potato, average | 70 | 22 |
| White rice | 89 | 43 |
| White basmati rice, quick-cooking | 67 | 28 |
| Whole-wheat bread | 71 | 9 |
| Yam | 54 | 20 |
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15 Snacks That Will Help You Have the Best Workout Ever
You've got to have energy to have an effective workout, so let your pre-workout snack help you push yourself to do your best. What works for you the best will depend on when you eat your snack as well as any stomach sensitivity issues you have, but a good rule of thumb is to make your snack a mix of mostly carbs and a little bit of protein for exercise success. Here are a few pre-workout snack ideas that do just that!
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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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