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.
mardi 11 août 2015
If You Want a Strong Core, Make Sure You're Doing This Move
Plank is a great way to work your abs, arms, and back. Do it on your elbows and you will challenge your core even more! And all you need to do it is your own body weight. Here's how:
- Get face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominals to keep yourself up and prevent your booty from sticking up.
- Keep your back flat - don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.
- Hold as long as you can. Aim for 20 to 30 seconds in the beginning and work your way up to one minute, as you get stronger.
- Repeat three times.
Like this? Find even more plank variations to challenge yourself.
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9 LOL-Worthy Tanks For Yoga-Lovers
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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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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You Won't Believe How Short This Expert Says Your Workout Can Be
To lose weight, you don't always need to spend hours at the gym. In fact, HIIT, or high-intensity interval training, has been proven to be one of the best ways to burn more calories and target belly fat. But just how short can you get? Try just four minutes, according to Tabata program director and head coach of Lock Box LA PJ Stahl. According to PJ, the length of just one Tabata cycle is enough to see the results that the interval-training technique is known for, including fat loss, improved metabolism, and better endurance. "You only do one Tabata four-minute protocol in your entire workout," PJ says. "The reason that the Tabata program works is because I designed it to utilize 20 seconds of beyond-maximum intensity followed by 10 seconds of rest for eight rounds, totaling to four minutes," he explains. The trick is in the 20 seconds, during which you are supposed to exercise past your metabolic threshold - in other words, an 11 on a one-to-10 scale of rate of perceived exertion.
Wondering how often you should sweat it out in a four-minute intense Tabata cycle? Here are PJ's suggestions:
- Novice (someone new to exercise or returning to exercise): start with once a week and add when you are ready.
- Intermediate (someone who has been exercising at least six months and has had some experience in HIIT, bodyweight and core training, and ploymetrics): start with once or twice a week and add more when you are ready.
- Advanced (someone who has been exercising six months or more and has experience in the above styles of training): start with twice a week and add more when you are ready.
- Athlete (someone who has been exercising at least one year or more and has experience with Tabata): start with two to three times a week and add more when you are ready.
Of course, you don't have to stop your workout once you're done with your Tabata cycle, but if you're ready to try this technique, check out a few of our Tabata workouts here!
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lundi 10 août 2015
15 Amazing Disney Memes For Fit Folks
Think that your obsession with Disney and passion for the gym only go together in your dreams? Guess again. All these hysterical Disney memes offer the perfect dose of funny fitness for your afternoon. You'll be inspired to hit the gym after scrolling through this Internet gold!
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10 Cute Camping Picks to Celebrate the Great Outdoors
Getting out and enjoying everything nature has to offer is even more motivating when you're toting cute and functional camping gear along with you. Check out a few of our favorite car-camping-approved picks that'll ensure you have a fun, comfortable, and stylish weekend in the great outdoors!
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Tone Your Entire Body With This 1 Move
Short on time? Don't skip the strength-training session - get playful with the plank! By doing multitasking variations of this basic move, you can target your arms, back, core, legs, and booty to chisel out a stronger, more toned you.
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3 Moves For Flat Abs by Halloween
With Halloween parties on the way, it's time to get (or keep) those abs in tip-top shape! The next time you hit the gym or go to stretch after a workout, bring these three ab exercises to your usual routine. This combination doesn't take very long, nor does it require equipment (commercial break activity, anyone?), but the combination of the three will tighten and tone your tummy in no time, so you can rock that costume or LBD with confidence.
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A Woman Got Her Period the Night Before a Marathon and Decided to Bleed Freely
Kiran Gandhi is making headlines for an inspiring, empowering reason. She not only crossed the finish line at the London Marathon, but she also did it after making a bold choice: to run while on her period and to bleed freely. The 26-year-old, who recently got her MBA from Harvard Business School and toured with Grammy-nominated artist MIA as a drummer, got her period the night before the marathon, a day for which she had been training for a year. Imagining running 26.2 miles with "a wad of cotton material wedged between my legs" wasn't sitting right with her - it "just seemed so absurd." Kiran explains it all in a piece she wrote entitled "Going With the Flow: Blood and Sisterhood at the London Marathon."
But then I thought . . . If there's one person society can't eff with, it's a marathon runner. You can't tell a marathoner to clean themselves up, or to prioritize the comfort of others. On the marathon course, I could choose whether or not I wanted to participate in this norm of shaming.
I decided to just take some midol, hope I wouldn't cramp, bleed freely and just run. A marathon in itself is a centuries old symbolic act. Why not use it as a means to draw light to my sisters who don't have access to tampons and, despite cramping and pain, hide it away like it doesn't exist?
So that's exactly what she did, and we couldn't applaud her more for it. Kiran wants to use her widely circulated story to send a positive message to other women and to inspire a global conversation about the stigma surrounding women's menstrual cycles, especially for women in other countries who don't have the same access to materials as we do. Ahead, see photos from the marathon and read what Kiran has to say about the experience in her own words.
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How a NutriBullet and a Random Act of Kindness Helped a Cancer-Stricken Woman
An Irish woman who was hoping to buy a secondhand 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 Four cancer in 2014, wanted to buy a NutriBullet 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 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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Take Your Tummy From Flabby to Flat
Are you battling with a pudgy pooch? If your belly is the one place where fat just won't disappear, while there's no magic one-step cure, here are some must dos that are proven to whittle your middle.
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1 Batch of Slow-Cooker Chicken Carnitas and You've Got Healthy Meals For a Week
The following post was originally featured on According to Elle and written by Elle Penner, who is part of POPSUGAR Select Fitness.
It's no secret that my love for Mexican and slow cookers runs deep. Combine the two and well, you can just imagine how excited I am about what's happening here. Especially when I come home starving after a hella hectic Monday at work, a seemingly weekly occurrence around our house.
The literal translation of carnitas is "little meats" (does anyone else find the single dish with a plural name thing confusing, too?), a Mexican dish traditionally made by braising and then frying pork either in oil or lard, giving it that fall-off-the-bone tenderness with a crispy finish. While that all sounds totally lovely and utterly delicious, that's not something we can (nor should) eat on the reg so I made a healthier version: chicken braised in a simple combo of OJ, lime juice and a few spices to tenderize and flavor the meat, and then briefly broiled for a still crispy but not-fried finish.
Three words: Who. Needs. Pork.
Ok, six: Fried. In. Oil.
So that might be a bit dramatic (because legit carnitas are indeed ridiculously amazing) but for what it's worth to your waistline, the slow cooker–broiler combo is pretty darn good too. The citrus juices and spices leave behind so much flavor. Besides the fact that they're delicious and good for you, here are two other reasons I love these slow cooker chicken carnitas:
- They're stupid easy. I kid you not - they pretty much make themselves. It took five minutes to get everything into the slow cooker and 10 minutes to brown them in the skillet. The rest of the time was hands-off, taste-testing and photo shoot aside.
- They're insanely versatile. I mean, you can use this chicken in literally anything that's even remotely Mexican: tamales, tacos, burritos, nachos, quesadillas, burrito bowls, enchiladas, heck - even tossed into a bowl of tomato or black bean soup with a sprinkle of cheese and crushed tortilla chips on top. (That last one is one of my go-to single girl dinners the nights the hubs and I eat separately.)
Basically, you need these chicken carnitas in your life. And your belly. I'd give you some of mine (ours?) but the hubs and I have a burrito bowl in our future this evening and there just isn't (aren't?) enough. Enjoy!
To get the full recipe, check out her blog!
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What You Didn't Know About Caffeine, Until Now
- The science behind your body on caffeine - Greatist
- Healthy pies that taste anything but - Shape
- Can the size of your family determine your health? - Real Simple
- 7 tough exercises to burn calories without any equpment - Self
- Experts chime in on the link between diet and disease - Women's Health
- How to finally ditch stubborn belly fat - Health
- 20 quinoa salads perfect for hearty lunches or dinner - Cooking Light
- 9 things to expect on your weight-loss journey - Fitness
- The 1 thing happy people do every day - POPSUGAR Smart Living
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The Easy Eating Formula For Getting Rid of Body Fat
If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you'd much rather have a sleeker midsection, as a mom of two, I can totally relate.
Although it's impossible to spot-reduce fat from specific areas, we've enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly "skinny fat" woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. "Food is your foundation, and fitness is the accessory," says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.
Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. "You can't go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat." There are only two foods Christmas says to avoid - processed foods and alcohol - since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.
What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.
- 45-minute walk-run-sprint interval workout for beginners
- 10-minute HIIT video from celeb trainer Astrid McGuire
- 60-minute walk-jog workout
- 7-minute workout that targets belly fat
- 20-minute full-body HIIT video workout
- 30-minute pyramid interval workout for the treadmill
- Tush-toning interval workout with hill repeats
And once the belly fat begins to dissolve, you'll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you're starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.
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Healthy Pumpkin Recipes That Are Always in Season
As far as we're concerned every season is pumpkin season. Perhaps it's because there's no end to what you can make with the sweet and savory squash. Pumpkin muffins, pumpkin curry, pumpkin pie - if it has pumpkin in it, you can be sure the dish will be good. From breakfast to dessert - and everything in between! - these recipes will have you running to the kitchen.
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A Letter to All Out-of-Shape Runners Out There
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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Asian Pear Juice May Be the New Hangover Cure
Gatorade, a strong cup of coffee, even hair of the dog - everyone has their own idea of the best liquid cure to fix that pounding head, disarming nausea, and unquenchable thirst that comes with a helluva hangover. The problem? A lot of the techniques we swear by aren't actually backed by science. A research team from Australia, though, has found promising results in a sweet surprise: pear juice. (Although waking up like this too often is definitely one of 8 Signs You're Drinking Too Much Alcohol.)
Scientists from the Commonwealth Scientific and Industrial Research Organisation (CSIRO) have been sifting through existing research looking for hidden benefits of pears. While the literature review is still ongoing, their first pass has revealed that when people drink Korean pear juice-also known as Asian pear juice-before heading out for the night, they experience less harsh hangovers the next day.
"In our initial reviews, we can see reductions in blood acetaldehyde levels-the toxic metabolic thought to be responsible for hangover symptoms," explains Manny Noakes, Ph.D., research director of Nutrition and Health with the CSIRO. Certain components in pears affect key enzymes in your body, which helps to speed up the rate at which you metabolize and eliminate alcohol (which is typically at the rate of one drink per hour), she explains. (Learn about The Body-Altering Effects of Alcohol.)
Not only does this mean you process alcohol at a healthier rate throughout the night, but also that you will feel much better the next day. In fact, those who drank pear juice saw a significant reduction in their overall hangover severity compared to those who took a placebo, particularly improving their ability to concentrate the next day, Noakes adds.
However, there is a catch: the benefit was only seen when people downed the juice before hitting the bars. If you can remember to be responsible beforehand, though, drinking roughly seven ounces of Korean pear juice may save you from a headache of a day tomorrow.
More from Shape:
- Why Lateral Movement Workouts Are a Smart Move
- Best Stretches For Every Fitness Class
- We're Spending a Ridiculous Amount of Money on Take Out Food
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7 Beaches That Offer Great Workouts and Stunning Views
A good workout can change the way you look and feel, which is why we partnered with C9 Champion® at Target for this post.
Hitting the beach is a great way to mix up your workout. Running in sand works your muscles differently - and the view is so motivating. Get off the boring, looping track and travel to one of these stunning beaches for a completely different workout experience. Adding sand to your workout increases the difficulty, so all you have to do is run and take in the views!
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Trying to Lose Weight? These 50+ Healthy Lunches Will Help
Cooking and packing up a quality healthy lunch is a good idea for so many reasons. Whether or not you're trying to lose weight, bringing your own lunch to work keeps you in charge of the ingredients that fuel your body and helps you perform at your best both at work and in the gym. Regardless of your dietary limitations and preferences, (at least!) one of these healthy recipes will fit the bill and make its way into your lunchtime rotation.
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dimanche 9 août 2015
3 Bedtime Habits For Weight Loss
If your bedtime ritual is getting in the way of those skinny jeans, you're not alone! Late-night routines can ruin a day of healthy habits, winding up the scale rather than winding down your day. If you find yourself sticking to your diet throughout the day but often breaking before bed, then keep these three tips in mind to stay on track and sleep tight.
Skip the Nightcap
Although a glass of wine or your favorite cocktail might seems like the perfect nightcap to relax before bed, alcohol can disrupt your sleep, and it's not the best choice for your waistline. Many drinks are loaded with calories, and having a sip or two often leads to the munchies. Instead of winding down in a boozy way, sip on some warm milk (try it sprinkled with cinnamon), or brew a cup of herbal tea. Or skip the bevvies entirely by creating a stretching routine or practicing deep breathing through a short meditation to destress.
Map Out Your Morning
Taking five minutes to plan and pack for the next day will help you avoid temptations, making smart choices a no-brainer. Set yourself up for success the night before by planning breakfast and packing your gym bag. Having everything easily within reach and ready to go means one less excuse between you and your workout, and will prevent you from quickly ordering that sugary pastry at the coffee shop.
Review Your Food Journal
Keeping a food journal is a great way to stay accountable to your weight-loss goals. Before bed, look back on your food choices from the day, noticing where you can make simple swaps and adjustments. It is also a great reminder of your hard work, becoming motivation to keep making those healthy choices!
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The Lazy Girl's Guide to Getting Toned
Here's something you're going to love: a total-body workout you can do without even having to stand up. That's right, for those days you're feeling a little lazy (it happens to the best of us), we've created an efficient series of exercises you can do in the comfort of your pj's. But before you write this off as easy, try it for yourself. There's a whole lot of burn and bum work, but hey, at least you can skip the gym - just this once!
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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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2-Minute Ab Workout to Add to Any Routine
This group of classic Pilates moves, collectively known as the Series of Five, is the perfect addition to any workout. Take it from Lisa Corsello, founder of Burn Pilates and wholehearted Series of Five fan. "It is my favorite set of exercises," she explains. "Whenever I work out, I do a Series of Five. It's really focused on the core, but your arms and legs are moving in all these different directions, which makes it much more challenging to hold your position." Lisa recommends it as part of any workout (or even just to start your day off right), but she especially likes it after a run to stretch out tired legs and open up your chest. "It feels fantastic," she says. Even better? Incorporating these ab-burning moves into your normal routine will only add about two minutes to your workout!
The trick is to move through each exercise without a break. Once you've mastered this part, take Lisa's challenge: add a 10-second plank, 10 burpees, or 10 push-ups between each move to really amp up your workout. If that sounds too hard, not to worry: just switching up the order in which you complete these moves will still challenge your body after you've gotten the hang of this sequence. Get the quick ab-toning workout, demonstrated by Lisa herself, here.
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8-Week Beginner 10K Running Schedule
If you've already run a few 5Ks, running a 10K is totally doable - especially if you take time to build up your mileage. Here's an eight-week beginner training schedule that will help you train and appropriately prep you for your very first 10K race.
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 miles | CT* | 2.5 miles (race pace) | Rest | 3 miles | 30 minutes EZ** |
| 2 | Rest | 3 miles | CT | 3 miles (race pace) | Rest | 3.5 miles | 35-40 minutes EZ |
| 3 | Rest | 3.5 miles | CT | 3.5 miles (race pace) | Rest | 4 miles | 35-40 minutes EZ |
| 4 | Rest | 4 miles | CT | 3.5 miles (race pace) | Rest | 4.5 miles | 40-45 minutes EZ |
| 5 | Rest | 3 miles | CT | 4 miles (race pace) | Rest | 5 miles | 40-45 minutes EZ |
| 6 | Rest | 3.5 miles | CT | 3.5 miles | Rest | 6 miles | 40-45 minutes EZ |
| 7 | Rest | 4 miles | CT | 4 miles (race pace) | Rest | 7 miles | 40-45 minutes EZ |
| 8 | Rest | 3 miles | CT or Rest | 3 miles | Rest | Rest | Race Day |
*CT: Cross-train
**EZ: Easy run at a comfortable pace
Click here for an image-free printable so you always have your workout schedule handy.
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Want to Lose Weight? Here's the Dinner This Celebrity Trainer Suggests
If you're looking to lose weight, celebrity trainer Joel Harper recommends serving up soup for dinner. "Liquids are already broken down," he says, which means your body has to do less work when it comes to digestion. This can help keep you regular, banish bloat, and support weight-loss goals! However, any old soup won't suffice; Joel is all about focusing on the quality of your calories rather than a sheer number and making sure there's some protein in your bowl. Whether you're a meat-lover or vegan eater, at least one of these 18 nutrient-dense soups will become a staple in your dinner rotation.
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How You're Sabotaging Your Morning Workout
If getting your sweat on in the wee hours of the morn is the only time you can fit it in, kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.
- Not eating: Even though it's super early, not noshing before your workout not only slows down your metabolism, but it also mean no fuel for your workout. No need to eat an enormous meal - munch on something small while you're getting ready, like half a banana or half a piece of toast with a little peanut butter. You'll not only avoid the gnawing hunger pangs, but you'll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
- Loading up on fiber: While it's important to eat a little something, you don't want to load up on bulky fiber, like pears or chia flax granola bars that can make you feel too full or upset your stomach.
- Not hydrating: Aside from food, you also need water. Definitely don't down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
- Not laying your outfit: You don't have oodles of time in the morning, so don't take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.
- Not getting enough sleep: Exercise is very important, but your body equally needs adequate rest - you can't stay up till midnight and expect to feel bright and perky for a 5:30 a.m. workout. Hit the hay early enough so you'll get at least seven to eight hours of sleep before your alarm goes off.
- Scheduling a boring workout: If you're not that psyched to run on the elliptical, then you're more apt to miss your morning workout. Plan something exciting like a power yoga class with your favorite instructor or meet a buddy for a bike ride in the woods. Make the workout so enticing that you're not tempted to skip out.
- Not warming up: Since you barely woke up, it's even more important to take a few minutes to warm up before starting your real workout. Brisk walking, jogging up and down stairs, or doing this active warmup will not only warm up your muscles, but they'll also get blood flowing to wake up your brain, which can reduce morning fogginess that could result in an injury. Save the stretching for after the workout when your muscles are warm.
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A Short and Sweet 35-Minute Elliptical Interval Workout
I must admit, I am not a true fan of the elliptical. My husband, however, loves the machine, which is why we have one. Mostly, I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than cycling. Unfortunately, I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backward and alternating between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free. Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 5 | 130 | Warm Up |
| 03:00-5:00 | 5 | 140 | Warm Up |
| 05:00-07:00 | 7 | 150-160 | No Hands |
| 07:00-09:00 | 9 | 150-160 | Hands - Push |
| 09:00-10:30 | 7 | 130-140 | Backward |
| 10:30-11:00 | 8 | 170-180 | Sprint |
| 11:00-12:00 | 7 | 130-140 | |
| 12:00-12:30 | 8 | 180-190 | Sprint |
| 12:30-13:30 | 7 | 130-140 | |
| 13:30-14:30 | 8 | 180-190 | Sprint |
| 14:30-16:00 | 5 | 140-150 | No Hands |
| 16:00-17:00 | 8 | 180-190 | Sprint |
| 17:00-18:00 | 6 | 130-140 | Backward |
| 18:00-18:30 | 8 | 190-200 | Forward and Sprint |
| 18:30-19:00 | 5 | 130-140 | |
| 19:00-19:30 | 8 | 190-200 | Sprint |
| 19:30-20:00 | 5 | 130-140 | |
| 20:00-20:30 | 8 | 200-210 | Sprint |
| 20:30-21:00 | 5 | 130-140 | |
| 21:00-21:30 | 8 | 200-210 | Sprint |
| 21:30-22:00 | 5 | 130-140 | |
| 22:00-22:30 | 8 | 200-210 | Sprint |
| 22:30-23:00 | 5 | 130-140 | |
| 23:00-23:30 | 8 | 200-210 | Sprint |
| 23:30-24:00 | 5 | 130-140 | |
| 24:00-24:30 | 7 | 140-150 | |
| 24:30-25:00 | 5 | 130-140 | |
| 25:00-27:00 | 7 | 130-140 | Backward |
| 27:00-30:00 | 5 | 130-140 | Forward and Pull |
| 30:00-35:00 | 5 | 130-140 | No Hands |
*SPM = Strides Per Minute
My elliptical has a fixed incline at 20 percent, so set the incline between 20 and 30 percent. As always, if this is too easy or too hard, change the amount of resistance and the strides per minute. If this workout doesn't float your boat, check out our other elliptical cardio plans. Here is a printable, image-free version to take to the gym.
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The 1 Thing You Should Eat to Live Longer (Says a Study!)
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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Sleepy-Time Yoga For Restful Sleep
Sometimes you have to actively unwind to truly rest up, and a bit of mellow yoga could be your ticket to more restful sleep. This 5-minute sequence, created for us by Chelsea Kruse of Exhale Spa, is designed to relax your body and quiet your mind so you can drift off easily to the land of nod. Put on your PJs, press play, and get ready to chill out.
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Chronically Tight Hamstrings? Here's the Fix
For years, I've been plagued by tight hamstrings. No matter how often I stretch the backs of my thighs or how often I attend yoga, these bad boys are always sore the day after a tough workout and unforgiving in my first Standing Forward Fold of class.
Source: POPSUGAR StudiosFounder of the Pilates hybrid workout Burn SF, Lisa Corsello, reassures me that tight hamstrings are one of the most common ailments her clients complain about at her studios. The cause of the issue is often problematic self-diagnosis, since quite often "where we experience tightness or pain isn't necessarily where it originates." Commonly, what we refer to as tightness across the back of the legs has very little to do with the backs of the legs. This pain can be alleviated by stretches that target not only the hamstrings, "but the psoas, hips, lower back, glutes, and calves" as well.
Certified personal trainer and POPSUGAR Fitness host Anna Renderer also holds a master's degree in clinical exercise physiology. Anna explains that when the hamstrings aren't experiencing a full range of motion, they become shortened - this is especially true if you're sitting most of the time! Without this full range of motion in the hamstrings, there's a "reciprocal effect of tight hip flexors" which affect your calves and hamstrings. When your hip flexors are tight, it causes a pelvic tilt that causes tightness in the lower back, and a tight lower back often results in tight hamstrings.
But it goes beyond the hip flexors. Pilates extraordinaire Brooke Siler - celebrity trainer and author of The Women's Health Big Book of Pilates - says it's essential to make sure the "Pilates powerhouse muscles (glutes, inner thighs, but mainly abs)" are doing "the lion's share of the load." This way, the hamstrings don't have to support the pelvis on their own. Poor pelvic position from weak abs puts unnecessary strain on the hamstrings, and many women (like me) experience a feeling of "tight" hamstrings that refuse to loosen up.
Brooke says the moral of the story is to "strengthen your Pilates powerhouse (abs, glutes, and inner thighs) and stretch your hip flexors before going after your poor victimized hamstrings!"
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Stop the Unhealthy Snack Attack! 10 Fresh Ideas For Work
Whether you're looking to lose a few pounds or maintain a healthy weight, stocking up on healthy snacks for work is essential. Fueling your body with quality nutrition will increase energy levels, helping you feel more productive, and also stave off fatty and sugary cravings.
- Fresh fruit: You can't go wrong with fresh fruit at the office! Put your favorite sliced fruits and berries together in a beautiful salad for the office fridge, so you can scoop out the perfect portion to enjoy all week long. If that sounds like too much effort, pack low-maintenance picks like apples, oranges, and pears, so all you need to do is wash and eat.
- Veggies: Bring a tub of baby carrots, celery sticks, or already steamed edamame to the office. You can easily find prepackaged options at your grocery store, but skip the ranch or blue cheese dressing, and opt for a small side of hummus instead to offer your body some protein.
- Healthy bars: Unfortunately, not all bars deemed "healthy" are created equal. Look for bars that are relatively low in sugar and high in fiber and protein. If you eat a bar that's all carbs and sugar, then chances are you'll experience a crash after eating it, just as if you'd chowed down on a candy bar.
- Single servings of trail mix: Take the issue of portion control out of the picture, and prepackage small baggies of trail mix or dried fruit and nuts at home. Not only will you save money, but you'll also be able to keep tabs on exactly how much you're eating.
- Preportioned cheese: Having some string cheese on hand is a good idea for the dairy-lovers out there. Cheese brings protein and calcium to your snack-time routine.
- Whole grain crackers: Whole grain crackers are also a much better idea than snacking on a bag of fried chips, and they offer the crunch you're looking for. For a perfect midday, post-workout snack, string cheese can be served up with some hearty crackers to deliver an ideal blend of protein and carbs.
- Nut butter: A single serving of nut butter truly satisfies! Buy a handful of packets at the grocery store to smear on your apple or crackers all week long.
- Yogurt cup: A cup of yogurt is one of the easiest healthy breakfasts out there, and it's also an ideal snack. This protein-rich food can feel like a treat when some fresh fruit or even a light drizzle of honey is thrown on top.
- Popcorn: Don't fall victim to the buttery, salty microwaved bags at the office. Snack freely by air-popping your own at home, and bring it in for a special snack.
- Cereal: Skip the sugar-laden stuff, and opt for a fiber-rich whole grain cereal. Instant oatmeal packets are another great snack to have hidden in your desk drawers when hunger strikes - or when you're running late and skipped breakfast by mistake.
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A 20-Minute Yoga Sequence to Bring Some Balance
Free time after work is precious, and a short yoga practice can bring some balance and clarity to your routine. You might not have time to hit up a lengthy studio class after the office, but you do have time to flow through a short 20-minute sequence.
Press play below to kick off the warrior yoga playlist, and begin by building internal heat with five rounds of Sun Salutation A followed by five rounds of Sun Salutation B. Once you're good and loosened up, move through the rest of these powerful poses. Your body and mind will thank you.
You will need to download the free Spotify software or app to listen to our playlists.
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The Number 1 Bad Habit You Need to Break If You Want to Lose Weight
Kimberly Snyder might just be the queen of detox. Not only does she have practically all of Hollywood sipping on her Glowing Green Smoothie, but she also just released a new book, The Beauty Detox Power ($19), to address the more emotional aspects of what it means to detox. In fact, she believes in how your emotional state helps or hinders weight loss so much that she wants you to stop a habit that's common among many women. If you do, you'll see weight-loss results even faster, Kimberly promises.
Your new mission? Stop with the negative talk if you want to lose weight. It may sound like it won't be effective, but Kimberly's reason for wanting you to stop body shaming yourself in order to see the pounds drop actually has scientific heft. "Most people don't even realize what they're saying to themselves, and most people only think that the only factors that affect their weight are what they're eating and how they're working out," Kimberly said. In fact, studies have shown that your thoughts matter when it comes to your waistline. Kimberly points to a Harvard study that followed 84 cleaning women; half were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren't given any information about their activity level and calorie burn. After a month, researchers found that the group of women who were told that what they were doing was good for them lost body fat, waist-to-hip ratio, and BMI - even though they hadn't changed anything about their actual physical habits or altered their diets at all. The other group, on the other hand, didn't lose any weight. "Your thoughts are nutrition in the way that food is," Kimberly explained about the study results. "Your mind really has a big part in shaping your body. If you keep saying to yourself, 'It's so hard for me to lose weight, I'm just going to gain it back,'" then you aren't setting yourself up for success.
Kimberly's advice to stop with the "I'm fat" talk can be easier said than done, especially in a world of constant online judgment and photoshopped images of the "ideal" woman. Even Kimberly herself admits that she used to participate in casual body bashing when with friends. But knowing that thoughts can affect actual change should help you nix the habit, she says. "It's just a shift in listening to what you're saying," she advised. "Stop saying negative things about your body, whether it's out loud or in your head. It's the first important thing" if you want to lose weight.
RELATED: Everyone Should Watch Blogilates's Powerful Video About Body Positivity
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You're 30 Days Away From Your Best Booty Ever
Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here's a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.
Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It's not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here's a printable version of this Squat Challenge.
Number 1: Narrow Squat
- Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Number 2: Narrow Squat With Back Kick
- Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
- Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
- This counts as one rep.
Number 3: Basic Squat
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
Here's a video demonstrating the basic squat.
Number 4: Basic Squat With Side Leg Lift
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
- Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
- This counts as one rep.
Number 5: Sumo Squat
- Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
- Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
The Plan
Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.
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samedi 8 août 2015
Sweet Treats With a Hidden Source of Protein: Beans
Poor beans. Many people pass them up because they're not a fan of the squishy texture or their gaseous repercussions. But these inexpensive magical legumes are so healthy for you, between their fiber, protein, and iron content, everyone should include them in their diet. If you're having trouble stomaching a bowl of beans, you can still reap the healthy benefits without your taste buds even realizing it. Appeal to your sweet tooth and try out these dessert recipes, all made with the goodness of protein- and fiber-loaded beans.
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Veggies That Help You Drop the Most Pounds
Saddlebags, muffin tops, tummy tires, and arm jiggle - if you're not a fan of yours, then fiber is a must. In order to slim down those areas of extra fluff, you need to decrease your overall body fat, which means cutting calories. Eating fiberlicious foods at every meal and for snacks fills you up to prevent cravings and hunger pangs so you eat fewer daily calories, which helps you drop pounds. As an added bonus, getting enough fiber - 25 to 30 grams a day - also keeps your belly happy to prevent bloating, and also reduces your risk of breast cancer and type 2 diabetes.
Your mom was onto something when she told you to eat your peas - these vegetables are one of the highest sources of fiber. Check out the chart below to see what other veggies offer the most hunger-satiating fiber.
| 1/2 cup | Calories | Fiber in Grams |
|---|---|---|
| Acorn squash | 57 | 4.5 |
| Artichoke (1 medium) | 64 | 10.3 |
| Asparagus (10 spears) | 33 | 3 |
| Avocado (1/4 fruit) | 80 | 3.4 |
| Beets | 29 | 1.9 |
| Bell peppers (green) | 15 | 1.3 |
| Bell peppers (red) | 19 | 1.6 |
| Bell peppers (yellow) | 18 | 0.6 |
| Broccoli | 15 | 1.1 |
| Brussels sprouts | 28 | 2 |
| Butternut squash | 41 | 1 |
| Carrots | 26 | 1.8 |
| Cauliflower | 13 | 1.3 |
| Celery | 7 | 0.8 |
| Corn | 64 | 1.8 |
| Kale | 17 | 0.7 |
| Lettuce, Romaine | 4 | 0.5 |
| Mushrooms | 8 | 0.4 |
| Olives (0.5 oz.) | 25 | 0 |
| Onion | 34 | 1.1 |
| Parsnips | 55 | 2.8 |
| Peas | 62 | 4.4 |
| Potato (1 small) | 128 | 3 |
| Spinach | 3 | 0.3 |
| Summer squash | 12 | 1.2 |
| Sweet potato (1 small) | 60 | 2.2 |
| Tomato | 16 | 1.1 |
| Turnip | 17 | 1.6 |
| Zucchini | 11 | 0.6 |
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21 Avocado-Inspired Lunch Ideas
Cardio and crunches aren't the only way to slim down your middle. Eating monounsaturated fatty acids (MUFAs), like the kind found in avocado, is proven to diminish belly fat. Here are 21 lunch ideas featuring the belly-fat-fighting powers of the avocado.
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What 1 Former Vegan Has to Say About Healthy Eating
Most people have never heard 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 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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40 Tattoos That Show a Serious Commitment to Fitness
Summertime means baring more skin, and if that puts you in the mood to get inked, you might want to consider one of these fitness-inspired tats.
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Burn Over 600 Calories on the Treadmill
Looking to blast a ton of calories in just one hour? This challenging treadmill interval workout has your name all over it. Mixing up your pace every few minutes is a technique that helps blast belly fat and keeps things feeling fresh, so you don't deal with the boredom that can come from a long treadmill workout.
Once you've finished this workout (and burned 630 calories!), be sure to drink plenty of water, and take ample time to stretch out and cool down. Try this postrun yoga sequence that will show your whole body some love after it's worked so hard for you. Before starting the workout, be sure to warm up with some dynamic stretches and a three-to-five-minute jog.
| Time | Pace (MPH) | Calories Burned* |
|---|---|---|
| 0:00-5:00 | 6.0 | 45 |
| 5:00-9:00 | 6.6 | 40 |
| 9:00-11:00 | 7.5 | 22 |
| 11:00-15:00 | 6.0 | 36 |
| 15:00-17:00 | 8.5 | 26 |
| 17:00-22:00 | 6.0 | 45 |
| 22:00-24:00 | 7.5 | 22 |
| 24:00-28:00 | 6.0 | 18 |
| 28:00-30:00 | 7.5 | 22 |
| 30:00-33:00 | 6.0 | 27 |
| 33:00-35:00 | 8.5 | 26 |
| 35:00-37:00 | 6.0 | 36 |
| 37:00-39:00 | 7.0 | 20 |
| 39:00-43:00 | 6.0 | 36 |
| 43:00-45:00 | 6.6 | 20 |
| 45:00-47:00 | 8.5 | 26 |
| 47:00-50:00 | 6.0 | 27 |
| 50:00-52:00 | 7.5 | 22 |
| 52:00-55:00 | 6.6 | 30 |
| 55:00-60:00 | 6.0 | 45 |
*Calories-burned calculations are based on a 130-pound woman
Keep this workout handy with you at the gym, and print out an image-free version here!
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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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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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These Celebrity Instagram Snaps Are Your New Workout Motivation
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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Look-Good-Naked Yoga
That feeling of calm joy isn't the only thing you'll walk away from your mat with. The physical demands yoga places on your muscles also give you an amazing and strong body. Focusing on strength rather than flexibility, these 10 yoga poses will help you sculpt long, lean muscles so you feel confident in your skin, even when baring it all.
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What Every Runner Secretly Wants to Know How to Do Before a Race
If you've ever experienced that unbearable feeling of having to "go" in the middle of a run, you now make going number two your number one priority. All the stars need to be aligned for this magical potty trip to happen, so here are some ways to prevent poop anxiety and to ensure you won't need an emergency visit to the porta-potty during a race.
- What to eat before: Getting enough fiber and water in the weeks leading up to your race can ensure you get your body on a regular schedule. This is especially important the day before your race since you don't want a bout of constipation to slow you down. For longer races such as a half or full marathon, if you're carb-loading in the days leading up to race day, make sure to still get your usual fill of 25 to 30 grams of fiber, and avoid new foods or foods that cause digestive upset. Don't overeat or undereat the day before since that can throw off your bowels too. Avoid alcohol a few days before the big day, since it can cause dehydration, which can make going to the bathroom even harder. Drinking enough water is equally essential. Aim for 15 to 20 ounces a couple hours before the race, to not only hydrate but to also help you go.
- Hello, joe: Many people find success with a simple cup of steaming coffee, since the hot liquid and the caffeine can get your digestive juices flowing. If you're not into coffee, any hot liquid such as hot water with lemon or tea can have the same effect.
- What's for breakfast? Eating can also be the magic key. Popular menu items include a bowl of oatmeal with blueberries, toast and peanut butter, or a small smoothie. Drink a glass of water with your meal to add to the flushing effect.
- Take a seat: If you don't have the immediate urge to go, sometimes the simple act of sitting and relaxing on the toilet can bring on the feeling. Make sure to wake up early enough so you have at least 10 minutes to sit and gently coax your body into going.
- Exercise: It may seem crazy to work out before a big race, but a little physical activity can also bring on the urge to go. Taking a long walk, doing some yoga twists, or just going through your usual running warmup can make a bathroom break happen.
- Set your alarm: All these things take time, and since feeling rushed can have the opposite relaxing effect you're going for, you want to allow for at least two hours before the race begins to drink, eat, sit, and be able to do it in the comfort of your own home or hotel room - not in the stinky porta-potties.
- How to nix nerves: Stressing and worrying about anything from where you'll park the morning of the race, to whether your plantar fasciitis will act up, to whether or not you'll beat your PR can tie your stomach up in knots, causing digestive issues that range from going too much to not being able to go at all. Do everything in your power to ease your stress. If there's something you're worried about that a little prep the night before can fix, do it, such as making carpool plans so you don't have to drive to the race. For overall race anxiety, yoga is a perfect option as it not only eases your mind but can ease tension in your muscles as well. A hot bath has calming effects, and the heat can also get things moving. Talking to a friend or family member about your worried thoughts is also great medicine.
- Just go with it: Your best bet is to stick with what works. Practice a routine on longer training-run days, pretending it's race day, so you get up at a certain time, eat a specific breakfast, and allow enough time to let nature take its course. Practice this a few times so you're confident nothing will stand in your way come race day.
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7-Day Smoothie Plan to Lose Weight
Need a quick meal that's easy to make, full of healthy ingredients, and also tastes delicious? Solve this tall order by whipping up a fruit smoothie. Here are seven different recipes you can enjoy every day of the week, plus a grocery list for the entire weeklong meal plan. A few of these recipes are low enough in calories that you can enjoy them alongside a moist and delicious 150-calorie banana muffin.
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Become a Healthy Baker With These Surprising Butter Substitutes
Baking calms the mind and feeds the soul, but all that buttery goodness can pack on the pounds. If you're looking to make healthier baked goods, omitting some or all of the butter from your favorite recipes can greatly reduce the calories, fat, and cholesterol. There are countless ways to replace eggs in recipes, and here are healthier alternatives to using butter (great for vegan bakers, too).
- Applesauce: Often used to replace oil in recipes, applesauce can also be used as a butter alternative, and it works best in cake-like recipes (like this vegan banana apple chunk bread). Replace half the amount of butter in your recipe with applesauce; if the recipe calls for one cup of butter, use half a cup of butter and half a cup of applesauce. If you don't mind a denser, more moist bread, replace all the butter with applesauce to cut even more calories and fat.
- Avocado: Substitute half the amount of butter in a baking recipe with mashed avocado (it works well with cookies and quick breads like these pumpkin apple muffins); use the same method as you would when using applesauce. Using avocado not only lowers the calorie content but also creates a softer, moister baked good, and is perfect if you want to omit the dairy.
- Earth Balance: Replace all the butter with Earth Balance to reduce saturated fat and cholesterol. Using Smart Balance rather than Earth Balance will also save some calories, but note that Original Smart Balance contains whey, so it's not vegan.
- Canola oil: In certain recipes, replacing butter with oil works well, especially if the recipe calls for melted butter. Fiddle with your favorite recipes to figure out when canola works instead of butter; when baking chocolate chip cookies, I've had success substituting half a cup of canola oil for half a cup of unsalted butter. Although slightly higher in calories, canola is much lower in saturated fat, cholesterol, and sodium.
- Greek yogurt: Replace half the amount of butter in your cookie recipes with half the amount of full-fat plain Greek yogurt. For example, if the recipe calls for one cup of butter, use half a cup of butter and one quarter cup of yogurt. You'll reduce the calories and the saturated fat. Play around with using more yogurt and less butter to see if you still like the taste and consistency. Here are more ways to use Greek yogurt in baking recipes. If you're avoiding dairy, use soy yogurt instead, like this recipe for protein banana bread.
- Prune purée: Often used to help little ones stay regular, prune purée also makes a low-calorie and low-fat alternative to butter. Whatever amount of butter the recipe calls for, replace it completely with store-bought baby food prune purée (unless you have time to make your own; just purée prunes in the food processor). This option works well in recipes that involve chocolate and cinnamon.
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