Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mercredi 19 août 2015
Don't Feel Like Working Out? This Nicki Minaj Choreography Will Change That
If you feel like skipping the gym today, you should probably watch this video. Set to Nicki Minaj's "Trini Dem Girls," this choreographed routine from Tricia Miranda features an amazing array of dancers - including 8-year-old dance star Aidan Prince - that will motivate you to get up and move immediately - it's that inspiring. Besides dancing being an incredible full-body workout, it's also been shown to decrease stress and increase happiness. So even if you don't make it to the gym today, get up and dance along to this video like no one is watching!
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mardi 18 août 2015
The Workout That Whipped Kerry Washington Back Into Shape
Kerry Washington seriously stuns on the September cover of Self, and while there's no denying the fact that Kerry is naturally blessed with beautiful bone structure and a petite frame, she's no slouch when it comes to a strong and consistent workout routine. This new mama works out six days a week with her trainer Julie Turner - Kerry has even had a small gym space built at the Scandal studio, so she and Julie can squeeze in a workout before shooting! A longtime Pilates devotee, Kerry has stayed committed to this effective workout because of the introspection it brings to her exercise routine:
"There are a lot of forms of exercise where you have to leave yourself out of the room while you force yourself to do this thing . . . With Pilates, I get to bring my true self. I cry, I laugh. I get to go: Where is my body today? What do I need today? How can I take care of myself and push myself past my comfort zone? How can I be both loving and challenging?"
Kerry regularly works out around 6:30 a.m. so she can get back home to new daughter Isabelle on the early side, but it's clear that she maintains this intense workout schedule in order to support her needs: "I have to take care of myself in order to live life the way I want to . . . It's important to have rest days. But in the long run, if I don't work out for, like, three days, I feel worse, not better," she explains.
Read the full interview in the September 2015 issue of Self magazine, available on newsstands Aug. 25.
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2 Women Make History by Completing One of the Army's Toughest Combat Courses
Strong is becoming the new sexy, and we're absolutely loving it. The US Army announced that the first two women to ever complete one of its most intensive courses will graduate from the Ranger School on Aug. 21. The Army's premier program tests its candidates' ability to endure exhaustion, hunger, and stress over a 62-day course, and it's not for the weak. Over the months, students adapt to woodlands, mountainous terrain, and coastal swamp, with little food and sleep. As if that wasn't demanding enough, the course features a fitness test that includes "49 push-ups, 59 sit-ups, a five-mile run in 40 minutes, and six chin-ups; a swim test; a land navigation test; a 12-mile foot march in three hours; several obstacle courses; four days of military mountaineering; three parachute jumps; four air assaults on helicopters; multiple rubber boat movements; and 27 days of mock combat patrols."
Among the 381 men and 19 women who began the course in April, three female students advanced to the final stage. Only 94 men and two women completed the final Swamp Phase, where they successfully led platoons through water-based exercises.
The Army is currently assessing what positions should be available for women who serve, but this marks a breakthrough in the role of women in combat. In any case, these two fearless females continue to break all gender biases of strength, showing the world that Army strong can be defined by anyone.
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7 #Beastmode Moves That Get The Job Done Stat
- 7 #beastmode moves that get the job done stat- Self
- It's time to decide whether a sugary meal is better than none at all- Real Simple
- Stylish and high-performing workout clothes for plus-size women- Shape
- All-star advice to getting faster and fitter as you rack up the miles- Health
- Tunes that will help you push your limits during a workout- Women's Health
- Avocado recipes for a healthy, good-for-you fatty meal- Cooking Light
- Ditch the coffee and grab a smoothie with one of these ingredients- YourTango
- 12 top trainers share their post-workout routine- HuffPost Healthy Living
- Master a digital detox with this easy plan- POPSUGAR Tech
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400-Calorie-Burning Walking Interval Workout
When you don't feel like getting your heart rate up whether you're not feeling well, it's a rest and recovery day, or you don't have time to get all sweaty and take a shower, here's an interval workout that's all about walking. It's geared for the treadmill using the incline, but you can find a hill and do this 50-minute workout outside if you prefer.
| Time | Speed | Incline | Calories Burned |
|---|---|---|---|
| 0:00-5:00 | 2.5 (24 min. per mile) | 5% | 27 |
| 5:00-10:00 | 3.0 (20 min. per mile) | 10% | 38 |
| 10:00-12:00 | 4.0 (15 min. per mile) | 15% | 24 |
| 12:00-17:00 | 3.0 | 10% | 38 |
| 17:00-19:00 | 4.0 | 15% | 24 |
| 19:00-24:00 | 3.0 | 10% | 38 |
| 24:00-26:00 | 4.0 | 15% | 24 |
| 26:00-31:00 | 3.0 | 10% | 38 |
| 31:00-33:00 | 4.0 | 15% | 24 |
| 33:00-38:00 | 3.0 | 10% | 38 |
| 38:00-40:00 | 4.0 | 15% | 24 |
| 40:00-45:00 | 3.0 | 10% | 38 |
| 45:00-50:00 | 2.5 | 5% | 27 |
Total calories burned: 402
*All calculations are based on a 130-pound woman.
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10 Weight-Loss Rules That Work
There's so much out there when it comes to weight-loss tips, and it can be hard to separate what works from what's just a fad - especially when you're just starting out on your weight-loss journey. So we went straight to the source: we asked our readers on Facebook to tell us the best strategy that worked for shedding pounds. Read on for the 10 most popular weight-loss rules that have been proven to work - by you!
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10 Bodyweight Moves For a Toned Tush
You don't need a fancy gym membership to lift and sculpt that booty! All you need is your own body's weight and the motivation to start sweating. Here are 10 easy-to-follow moves that will help you achieve the derriere of your dreams. Add them to your regular strength-training routine for big results.
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How to Blast Fat and Build Muscle With a $10 Piece of Equipment
If you haven't incorporated jumping rope into your cardio routine yet, you're seriously missing out. Aside from the fact that you can get a rope for under $10, it torches serious calories (over 10 calories per minute), and it sculpts your legs, glutes, and shoulders and strengthens bones. Plus, it's lightweight, making it a great item for travel.
Feel like a kid again while getting a serious burn with the following moves.
Double Hop
This is a great warmup move. To do the exercise, jump one to two inches off the floor, just high enough that the rope slides under your feet. Keep elbows close to your sides and land evenly.
Ali Shuffle
This move is a little more advanced, but it can be done with a double hop in order to get the movement down. To start, place one foot in front of the other and jump twice before jumping over the rope and switching the positioning of your legs.
Jumping Jack
Jump over the rope and land with feet out wide as if you were doing a traditional jumping jack. On your next jump, land with your feet close together. Continue with one jump in between each rotation of the rope.
High Knees
Swing the rope over your head and jump as it passes your feet. Raise your left knee up toward your chest and land on your right foot. On the next rotation of the rope, switch legs so that you land on your left with your right knee raised.
The Skier Jump
As the rope passes underneath, jump laterally to the side with both feet shoulder-width apart. When the rope swings its way back around, jump to the other side (your starting point).
More From Lucy
We are women who love to move, just like you. We make workout wear that focuses on a woman's strengths and lets her shine. Our clothing is made with quality fabrics, which feel luxurious, keep their shape, and look great. And because we know fit makes all the difference, we provide a range of options so you can find your perfect fit. Shop now at Lucy.com.
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The Butt-Lifting Move You Can Do Anywhere
Gravity happens. And it can affect your backside. But you can fight gravity and strengthen your glutes with the simple step-up. Celeb trainer Valerie Waters recommends this functional exercise "if you have a flat or droopy butt and you need to pick it up." The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a short bench, sturdy chair, or solid coffee table to step onto. We've broken down the move into three variations so you can find the version that works best for your level of fitness.
Beginner
Before you start, find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. The weight benches or plyo boxes are often the right height, but a dining room chair can work too for an at-home strength-training session.
- To start, place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.
- Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
- Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets.
Intermediate
This is a toe-tap variation that will challenge your balance and work your glutes even more. This version works best with a shorter weight bench or a coffee table rather than a chair - prepare to feel the burn!
- Start by stepping onto the bench with your left foot.
- Straighten your left knee to stand on the bench while lifting your right leg so the hip and knee are both at 90-degree angles (shown in the photo above). Keeping your left foot still, bend your left knee as you lower your right foot to tap the floor with your right toes without putting your weight onto your right foot. This completes one rep. Press through your left heel as you straighten your left knee to stand on the box. Essentially, your left glute should be engaged for the entire set of reps. That's why it burns!
- Repeat for 15 reps on each leg. Do three sets.
Advanced
- Try the beginner variation explained above while holding dumbbells - starting with eight-pound weights in each hand and working up to 15-pound dumbbells. If you're ready for an extra challenge, try the toe-tap version.
- Repeat for 15 reps on each leg. Do three sets.
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Spooky Healthy Halloween Appetizers to Scare Away Hunger
Partying down on Halloween isn't just for the kiddos! Adults dig ghostly decorations, clever costumes, and spookily inspired munchies, too. And the party doesn't need to be all about candy, either! If you're hosting a Halloween gathering, here are some healthy and fun appetizers you can create that simply scream Halloween.
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If Fitness Class Descriptions Were Actually Honest, This Is What They'd Say
Let's face it, fitness classes these days are getting tougher and tougher, making #fitnessfails way more likely to happen. It doesn't help that the descriptions most gyms use for their classes are totally bogus. Luckily, blogger Geraldine DeRuiter of The Everywhereist took it upon herself to try out a plethora of exercise classes and write up what she thinks future attendees need to know.
As my recent foray into Paleo eating suggests, I've tried (and triumphantly failed) to be healthier. A big component of that failure isn't just that I like eating things made primarily of butter - it has to do with my woeful attempts at exercise. I regularly take classes that, had I known what I was signing up for, I never would have agreed to while sober.
Source: DreamWorks
Part of the blame lies with me - I tune out the instructors because I'm trying to figure out how, in a room lined with mirrors, I can pick the wedgie my workout pants give me without anyone noticing. Whenever the music starts, unsure of what to do, I flail around like my sports bra is on fire.
But the gyms and studios I frequent should also be held accountable, because the descriptions on their website are woefully vague: "energizing," "fast-paced," and "emphasizing strength and form" mean absolutely nothing. I've had naps and bowel movements that met all those criteria. But I think gyms rarely use more accurate descriptions, like "vomit in front of strangers" and "question if that's sweat or urine on your pants," because these might deter a more discerning customer.
To spare others from a similar fate, I've created new descriptions for some of these classes.
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I'll Never Be Skinny, and That's OK
Curvy. Thick. Voluptuous. These are all words I've been hearing people call me for most of my life, and in my younger years, they all felt like an insult every single time.
For as long as I can remember, I've been just a little bit chubby. I was a chubby kid and a thick teenager, and now I'm a curvy woman.
In high school, I was incredibly healthy. I was too busy to eat too much and didn't have any interest in crappy food. I was a year-round cheerleader, so I had practice (which included running, weight-lifting, and tumbling) two hours a day, five days a week, in addition to basketball games, football games, and cheerleading competitions. I was strong, I was in shape, and I was still thick.
After one of my last cheerleading competitions my senior year in high school, a mom of a young girl on a different squad pulled me aside and thanked me. I asked her what she was thanking me for, and she told me I was a role model for her daughter who thought she was too heavy to be a successful cheerleader. She told me that when her daughter saw me out there, tumbling with my squad, she felt like she could grow up to do the same, despite what she weighed. At the time, I didn't know how to take that. At 18, I felt like she was telling me I was the fat cheerleader, and let's be honest, I already felt like I was. But thinking about it now, I realize how amazing it was to show that little girl that you don't have to be skinny to do the things you want to do. I flipped my fat ass over my head better than half the girls in that gym, and that little girl knew it.
Once I left high school and my daily activities shifted away from constant exercise and more toward TiVo and nap time (I was a really lazy college student), I realized I needed to make some serious changes to keep healthy. I started going to the university gym at least five times a week and tried not to eat anything stupid, but nothing worked. I started down a dangerous path that I nearly didn't pull myself out of.
But then I tried a doctor-monitored diet a few years later and lost about 50 pounds, still placing me on the "overweight" side of normal for my height by about five pounds. Maintaining that weight was not even close to manageable. I had a resting energy expenditure test done at the end of the weight-loss journey and found out that I literally have a metabolism slower than that of a middle-aged woman. With no activity, I barely burn a thousand calories a day, which surprised even the nutritionist who did the test for me. We tried the test twice to make sure there were no errors, and nope, I just have a really, really crappy metabolism.
I tried maintaining that weight. I was eating the healthiest (and littlest amount) I've ever eaten in my life, and I was exercising an average of an hour a day, seven days a week. No matter what I did, the weight crept back on. But I didn't really mind, because I was still really healthy and active.
But then I had a backslide. Just like always. Just like after every other diet I'd tried in my life - and I'd tried them all. I went back to living how I was used to and how I was comfortable, which included mostly healthy eating with treats here and there and exercise a few times a week. I was happy, I was healthy, and I was still thick.
I've come to realize that what's great about the world we live in today is that, even though it seems like models are getting thinner and thinner, society seems to be getting more and more comfortable with highly visible people who aren't stick-thin. I've got people from every angle preaching at me to love myself and be comfortable with who I am, but my brain just wouldn't accept that. My brain still wanted me to be skinny. It has been an unbelievably frustrating battle for virtually my whole life.
And now today, I'm what doctors would consider to be overweight, but you know what? I'm also really healthy. I even ran two half-marathons last year. I eat right, I exercise regularly, but my genes just don't want me to be skinny. No one in my family is skinny. It's just not going to happen. But if I'm healthy, does being skinny really matter? Sure, I'd love for shopping trips to be less stressful. I'd love to look in the mirror and not think my arms look terrible. I'd love for people to stop telling me that blaming my genes is an excuse. But I'm coming up on 30 now, and I've decided it's time to stop being mad at myself. It's time to stop constantly agonizing over the number on the scale and the number on the tag in my pants. It's time to embrace being thick. It's time to embrace being curvy.
It's time to love me.
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lundi 17 août 2015
10 Chinese Recipes That "Takeout" the Calories
No need to give in and call up your favorite Chinese joint if you're craving takeout; these Chinese takeout recipes are just as satisfying, without busting your diet. From low-calorie kung pao to tempeh stir-fry, read on for 10 healthy Chinese takeout recipes you're craving!
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Start Dropping Pounds Today With These 100 Quick Weight-Loss Tips
Losing weight is a journey made up of a million healthy choices we make each day. So keep these 100 tips in mind to continue on that healthy path, little by little.
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Quickie Ab Routines For Every Type of Tummy
- Quickie ab routines for every type of tummy - Self
- You can run and keep your belongings secure with this accessory - Real Simple
- The best healthy snacks that are 200 calories or less - Cooking Light
- Tackle hills with drills to improve stamina and speed, at any incline - Shape
- Gentle yoga poses and modifications for people with less flexibility - Health
- This snack idea will change your life forever - Women's Health
- Everything you need to know about muscle soreness - Fitness
- The ultimate guide to runner's slang - Greatist
- 22 brilliant butternut squash recipes - POPSUGAR Food
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This May Be the Best Advice For New Runners
If you've always wanted to run but don't know where to start, everything from words of encouragement from a fellow runner on the track to knowing that runners come in all shapes and sizes can help motivate you to stick with it at the beginning, when running a mile can seem unimaginable. But many times, finding the courage and motivation to stick with it can still be an uphill battle. So we asked Erica Schenk, 18, who provided serious motivation for real girls and new runners everywhere as the plus-size cover model for the August 2015 issue of Women's Running, for her best advice for anyone who needs a little extra push at the beginning of their running routine.
As a decade-long runner, Erica has some sound tips for beginners: "Start off with a friend, either a veteran to running or a friend who is a newbie too," she says, and also stresses the importance of proper hydration and a pre-workout snack to help set you up for success (her pro move: add a drop of peppermint oil into your water bottle to help you feel refreshed while you're on your run). But we think Erica's best advice for anyone who thinks their size is holding them back may be something you can do from your desk or couch: "Google 'Olympic plus-size athletes,'" she suggests. "They come in all shapes and sizes. Yes they can do incredible things slightly out of reach for a lot of us but it proves that you can be an incredible athlete and plus size." Instead of worrying about what people may think of your new hobby, "if running makes you feel happy and healthy, don't let culture hold you back," she says.
Related: 1 Woman's Perfect Response to a Man Who Yelled Fat Jokes While She Ran
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Time to Think Past the Pie Dish - Healthy Pumpkin Desserts We Love
Love pumpkin pie but hate the calories? Or maybe pie just isn't your thing. Whatever the reason, life doesn't seem right without enjoying pumpkin treats. From muffins to cookies, frozen treats to flan, we have a healthy pumpkin recipe to satisfy any sweet tooth. (Don't worry - there is even a pie!)
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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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One Woman Publicly Stripped Down to Her Bra and Undies With This Important Message
Jae West felt anything but courageous when she slipped off her dress, placed a blindfold over her eyes, and held up this sign on the streets of Piccadilly Circus in London.
With markers in hand, she waited for someone to respond and said, "as the minutes passed it felt like hours." Suddenly she felt someone pull a pen from her left hand and press it against her skin in a heart shape. She just burst into tears as she experienced "one of the most overwhelming feelings of relief, gratitude, and love."
Heart after heart was drawn on her skin, filling her with an immense sense of warmth, but the most inspiring moment was when she heard a father explain to his children what she was doing. "He was acknowledging the fact that everyone should love themselves exactly as they are and appreciate the bodies that they are given."
With eating disorders and body image issues becoming all too common, Jae took a stand for every person who's ever been made to feel ashamed about how they look, and believes this public act of self-acceptance will help raise the awareness needed to bring about a change.
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dimanche 16 août 2015
The Reason You Look So Toned? This Move Right Here
Aside from squats, bridge is another must-do move for a toned, tight tush and thighs. Here's a variation called the bridge pike to add to your routine that'll also strengthen the backs of your arms and your core while also increasing flexibility in your lower back and hamstrings.
- Begin sitting on your butt with your hands planted eight inches behind you. Bend your knees, and place your heels about a foot away from your backside. Make sure feet are hip-distance apart.
- Inhale and lift your hips off of the ground so your torso is parallel with the floor and your arms are straight (bridge). Your hands should be directly underneath the shoulders and your ankles underneath the knees. Lower your head behind you to increase the stretch in your chest and neck.
- Hold for a complete breath, and then, keeping your arms straight, exhale to lower your hips and straighten out the legs, keeping your hips hovering above the floor. Engage your abs, and try to keep the spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into bridge position.
- Do three sets of 15 reps, flowing from one position to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.
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5 Tips to Stop Stress Eating
When you're feeling a little down in the dumps, chowing down on a helping of comfort food may seem like a quick fix, but you're only doing your body injustice. Stress eating is a real issue that affects our ability to lose weight and keep it off.
- Remember, you're in control. When you feel like you're not in control of what you're eating, you won't be. You're the only person with the power to change this problem. Recognizing your propensity to reach for solace in the form or fast food or sweet treats is the first step to taking control back.
- Stop snacking mindlessly as you watch TV. Coming out of a slight daze and realizing you've inhaled a bag of chips is not the best feeling in the world. If watching TV and snacking go hand in hand in your house, make a point to stop the cycle. If you can't give up snack time while you're by the tube, make it a point to snack on something clean and healthy.
- Take stock of what all you're eating. Keeping a food journal may seem like a laborious task, but after a day or two, you'll understand its benefits. Writing down what you're eating ensures that you start taking responsibility for what you put into your body. If you realize you've been taking part in hours of empty snacking, you'll be more likely to cut back naturally.
- Banish problem foods. If you don't have the willpower right now to say no to unhealthy foods when you see them, it's time to bid them adieu from your kitchen. Eliminating the culprit from the equation will help you cut down the mindless eating at home - and reach for something that's better for you.
- Honestly ask yourself, "Am I hungry?" It seems so simple, but these three little words make a world of difference. Before you pull out food without thinking, asking yourself this simple question will help you recognize when you're actually hungry or when you're just trying to fill up an emotional or physical void.
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A DIY Spray to Stay Germ-Free at the Gym (and Everywhere Else, Too)
With all that sweat and germs hanging out at the gym and yoga studio, your workout gear can get dirty, moldy, and smelly. So to fight sickness and ickiness on all your gym stuff, keep a small spray bottle of germ-fighting essential-oil-infused water in your gym or studio bag.
This simple spray recipe uses tea tree and lavender oils, which are a great eco-friendly way to keep your gym equipment germ-free. Tea tree oil has natural antibacterial and antifungal properties to effectively fight germs, while the scent of lavender oil helps you relax and relieve tension - especially important after a workout.
To make this DIY germ-fighting spray, you'll need a small, clean spray bottle that seals tightly along with pure tea tree and lavender essential oils. Fill the spray bottle with distilled or spring water, and add one or two drops of tea tree oil, plus another drop of lavender oil. Throw the bottle in your bag, and spray down your gym bag, shoes, and yoga mat when you're done or whenever you're feeling like your gym stuff could use some extra attention. Just be sure to wipe everything down and spray in a well-ventilated area away from anyone in case they are sensitive to the smell.
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Mix It Up: 3 Varied Moves to Tone Lower Abs
The infamous lower-belly "pooch" plagues plenty of women, but finding the right moves to target this problematic area is easy. Whether you're a yoga star or gym rat, there's an exercise on this list to suit your taste.
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5 Quick and Easy Breakfasts For Busy Weekday Mornings
In my world, breakfast is not an option - it's a necessity. When I don't start the day with a high-protein meal, I become ravenous before 11 a.m., and my energy is shot. Luckily, cooking and enjoying a healthy and filling breakfast doesn't have to be a huge production in the morning. These five light and filling recipes are all ready on the table in 15 minutes or less.
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The Do-Anywhere Bodyweight Workouts You Need to Know
Lack of a gym membership is no longer an excuse for skipping workouts. Instead of relying on equipment, let your body be the gym. These 13 bodyweight workouts are effective, easy to follow, and plenty of fun!
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1 Woman's Perfect Response to a Man Who Yelled Fat Jokes While She Ran
Pro tip: don't call someone fat ever, but especially if that person is minding their own business while jogging. After Lindsey Swift was criticized by a man who yelled "fat jokes" while she was on a run, she took to Facebook to give him the response he deserves.
"I can see why comments like these might put a person less confident than me off from running, and that is shameful. Everyone starts somewhere," she wrote. Preach, Lindsey. Read her entire letter for yourself:
An open letter to the idiot who thought it was ok to heckle me with fat jokes on my run yesterday,Your comment was a...
Posted by Lindsey Swift on Friday, August 7, 2015
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Ciara on How She Lost 60 Pounds in 4 Months After Giving Birth
Ciara is the lucky cover star of Shape magazine's September issue, and she's looking absolutely incredible. The 29-year-old mom of 1-year-old Future, who is too cute to handle, opens up about her diet mantra and the workout regimen that got rid of 60 pounds of baby weight in just four months (hint: it's intense!). In fact, Ciara revealed that she works out with the same trainer as Khloé Kardashian, Gunnar Peterson, so it's no surprise that she whipped herself into shape so quickly. But, like everyone, the singer isn't afraid to treat herself or take a break. Keep reading to see what she has to say about boxing, pasta, success, and more.
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Your 5-Minute Lose-the-Pooch Workout
Try this quick and focused workout to tone the lower part of your abs and work off the pooch. We concentrate on the abs for five minutes and guarantee you feel the burn. You don't need any equipment, but don't forget to breathe!
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Here's Why Zumba Works For So Many Women
Certain dance or hip-hop classes might seem intimidating, but Zumba attempts to alleviate any trepidations. If you've wanted to try a dance class but feel like you have two left feet, Zumba is a great intro into the world of dance cardio - you sweat, let loose, and cheer while burning a ton of calories.
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3 Stretches to Show Your Lower Back Some Love
Lower back pain can be quite painful and debilitating to a daily routine. If you have ever suffered from painful squeezing, pinching, or tightness of the lower back, these three stretches act as both a relief and a preventive measure for this not-so-friendly feeling.
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The Emotional Roller Coaster of Your First SoulCycle Class
We're big fans of the indoor cycling sensation SoulCycle around here, but if you've never tried this fast-paced workout, your first high-energy ride is bound to have some emotional ups and downs. Here's a first-timer's guide to SoulCycle as told through GIFs.
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9 Healthy Changes That Burn More Fat
Ready to boost your body's metabolism and burn more fat? There's no reason to go overboard with any crazy supplements, but there are plenty of easy, healthy ways you can support your goals all day long. From your morning routine to your before-bed rituals, practice these tips to start seeing results.
- Additional reporting by Leta Shy
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From Smelly to Flirty: 12 Most Annoying People at the Gym
Many a calorie has been burned at the gym, and, for the most part, everyone either keeps to themselves or offers help or motivation when you need it. But sometimes we have to share the gym with these people - some are just so annoying that I get why people work out at home! Which one bothers you the most?
The Never-Wears-a-Shirt
Carousel Productions (II)Note: this person could also be viewed as amazing.
The Equipment Hog
Source: Giphy
What are you, three? Share people!
The Look-at-Me
Source: GiphyYeah, you're awesome. Thanks for sharing.
The Extreme Worker-Outer
Take it down a notch, dude.The Always-Looking-For-a-Date
Source: GiphyMaybe you didn't realize - this is a gym not a bar.
The Never-Shuts-Up
DisneyHave you noticed that you're the only one talking?
The Hasn't-Showered-in-a-While
Source: GiphyEver heard of soap or clean laundry?
The Perfume Counter
Source: GiphyDirections: one spray, not one bottle.
The Curser
AMCWe could do without the profane outbursts.
The In-Your-Face
NBCHow about a little personal space?
The Germ Spreader
Source: GiphyWhat's with the stash of used tissues in the cup holder? And I know you didn't wipe down the machine!
The Expert Who's Not
Lionsgate TelevisionDoes it look like I asked for your help or advice?
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samedi 15 août 2015
Trader Joe's Best Low-Calorie Snacks
Trader Joe's is my happy place. Aside from all the healthy ingredients like fresh fruits and veggies and some of the tastiest (and cheapest!) vegan options, they are also bursting with unique good-for-you snacks. The next time you're shopping, pick up some of these noshables - all 150 calories or less.
Bars
- Fruit Bar (apple and mango): one bar; 90 calories, two grams fiber, 20 grams sugar, zero grams protein
- Fruit Bar With Flax and Chia Seeds: one bar; 140 calories, three grams fiber, 26 grams sugar, one gram protein
- Fruit Wrap (apple strawberry): one bar; 50 calories, less than one gram fiber, 11 grams sugar, zero grams protein
- Granola Bar (sweet, savory, and tart trail mix): one bar; 150 calories, one gram fiber, nine grams sugar, three grams protein
Chips, Crackers, Pretzels, and Other Crunchy Snacks
- Animal Crackers: 17 crackers; 120 calories, less than one gram fiber, six grams sugar, two grams protein
- Baked Lentil Chips: 22 chips; 120 calories, two grams fiber, 0.5 gram sugar, four grams protein
- Blue Corn Chips (with sprouted amaranth, quinoa, and chia seeds): eight chips; 130 calories, two grams fiber, zero grams sugar, three grams protein
- Crunchy Curls (lentil and potato snack): 31 curls; 130 calories, four grams fiber, zero grams sugar, three grams protein
- Inner Bean (baked black bean snack): 22 pieces; 130 calories, five grams fiber, one gram sugar, five grams protein
- Inner Peas (baked green bean snack): 22 pieces, 130 calories, four grams fiber, less than one gram sugar, five grams protein
- Peanut Butter Filled Pretzels (salted): 11 pieces; 140 calories, two grams fiber, two grams sugar, five grams protein
- Peanut Butter Sandwich Crackers: 12 crackers, less than one gram fiber, three grams sugar, two grams protein
- Popcorn Chips (with chia seeds, flaxseeds, quinoa, and sunflower seeds): 17 chips; 110 calories, one gram fiber, two grams sugar, two grams protein
- Popcorn With Olive Oil: two cups; 130 calories, three grams fiber, zero grams sugar, three grams protein
- Sesame Sticks: 25 pieces; 152 calories, 0.9 grams fiber, zero grams sugar, 2.7 grams protein
- Sweet Potato Tortilla Chips: nine chips; 130 calories, two grams fiber, two grams sugar, one gram protein
- Wheat Crisps: 14 crackers; 130 calories, two grams fiber, four grams sugar, three grams protein
- Woven Wheats Wafers: eight crackers; 130 calories, three grams fiber, zero grams sugar, three grams protein
- Pretzel Slims (everything): 23 pieces; 110 calories, one gram fiber, two grams sugar, three grams protein
Fruit and Nuts
- Freeze Dried Bananas: 1/2 bag, 150 calories, three grams fiber, 30 grams sugar, two grams protein
- Freeze Dried Fuji Apple Slices: one bag, 130 calories, four grams fiber, 22 grams sugar, one gram protein
- Fruit Crushers (apple banana): one pouch; 50 calories, one gram fiber, 11 grams sugar, zero grams protein
- Fruit Crushers (apple carrot): one pouch; 50 calories, one gram fiber, 11 grams sugar, zero grams protein
- Just Mango (unsulfered and unsweetened): four pieces; 120 calories, two grams fiber, 20 grams sugar, two grams protein
- Raw Almonds: 21; 145 calories, three grams fiber, 1.2 grams sugar, 5.4 grams protein
- Raw Cashews: 17; 147 calories, 0.9 grams fiber, 1.6 grams sugar, 4.9 grams protein
- Tamari Roasted Almonds: 1/8 cup; 85 calories, two grams fiber, zero grams sugar, 2.5 grams protein
- Trail Mix (Nuts About Raspberries and Chocolate Trek Mix): 1/4 cup; 150 calories, three grams fiber, six grams sugar, five grams protein
Refrigerated
- Cage-Free Fresh Hard-Cooked Peeled Eggs: two eggs; 120 calories, zero grams fiber, zero grams sugar, 12 grams
- Cold Pressed Juice (green): 15.2-ounce bottle; 100 calories, one gram fiber, 11 grams sugar, five grams protein
- Cultured Coconut Milk Yogurt (vanilla): six-ounce container; 140 calories, two grams fiber, 19 grams sugar, one gram protein
- Guacamole: two tablespoons; 60 calories, two grams fiber, zero grams sugar, one gram protein
- Hummus: two tablespoons; 80 calories, two grams fiber, one gram sugar, two grams protein
- Muhammara (spread similar to hummus made with walnuts, roasted red pepper, and pomegranate juice): two tablespoons; 110 calories, two grams fiber, one gram sugar, two grams protein
- Organic Nonfat Vanilla Greek Yogurt: 5.3-ounce container; 120 calories, 10 grams sugar, zero grams fiber, 13 grams protein
- Organic Soy Yogurt (strawberry): six-ounce container; 160 calories, two grams fiber, 21 grams sugar, six grams protein
Frozen
- Fruit Frenzy Bar (raspberry, lemon, strawberry): one bar; 130 calories, one gram fiber, 30 grams sugar, zero grams protein
- Gone Bananas (chocolate-covered banana slices): four pieces; 130 calories, one gram fiber, 12 grams sugar, two grams protein
Jars
- Corn & Chile Tomato-Less Salsa: two tablespoons; 45 calories, one gram fiber, six grams sugar, one gram protein
- Cowboy Caviar (corn, black bean, and pepper salsa): two tablespoons; 25 calories, one gram fiber, two grams sugar, one gram protein
- Salsa Authentica: two tablespoons; 10 calories, zero grams fiber, zero grams sugar, zero grams protein
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18 Moves to Terrifically Toned Inner Thighs
A toned inner thigh is a healthy inner thigh - attractive and strong. Show yours some love with these 18 inner-thigh exercises that will keep you feeling confident in those leggings and skinny jeans once Fall comes along.
- Additional reporting by Leta Shy
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Quick Fix For Back Pain - Stretch Your Hip Flexors
Low-back pain is plaguing the nation! And if your run, bike, or sit too much, tight hips could be contributing to the ache around your spine. A major hip flexor muscle, the psoas, not only draws the thigh toward the abdomen, but is also attached to the five lowest vertebrae of the spine. When the psoas shortens and tightens from activities like sprinting or cycling, it can pull on the vertebrae, creating a sensation of tightness in the low back. The good news is that stretching out the hip flexors can alleviate a lot of lower back pain. Once you are warmed up, and after every workout, you should stretch your psoas. Try these two stretches after you next run or ride.
Hip Flexor Stretch
This is an effective stretch you can do anywhere to lengthen the quad, the muscle on front of the thigh, along with the psoas.
- Begin in a lunge with your right foot forward. Slowly lower your left knee to the floor.
- Take a few moments to find balance, and once you're stable, reach your left arm back to grab your left foot. Pull your foot toward your pelvis to increase the stretch. Squeezing your left glute will increase the stretch, too.
- Hold for 30 seconds. Slowly release your hold on your left foot. Come back to the high lunge position, then switch sides with your left foot forward to stretch your right hip.
Psoas Stretch on Roller
If you have a foam roller, try this passive, relaxing psoas stretch.
- Place the roller perpendicular to your spine and lie with your sacrum, the back of your pelvis - not your spine - on the roller.
- Pull your right knee toward your chest, keeping your left heel on the ground. You should feel a stretch on the front of your left hip.
- To increase the stretch, reach your left arm over your head and open your knee slightly out to the right.
- Hold for 30 seconds, then switch legs.
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Instagram to the Rescue With Instant Weight-Loss Inspiration
Whether the start of 2015 has inspired you on the healthy path or you've been on this journey for a while, we could all use a little inspiration on days when we feel like throwing in the towel (and grabbing a cupcake!). These quotes are just the thing to get you off the couch and into your sneaks!
Source: Instagram user hannahfestenstein; Front Page Image Source: Instagram usersfitwithsamantha, pamm_healthy, and abbieee_slimmingworld
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A Celebration of Women's Bodies - Stretch Marks, Cellulite, and All!
Sick of society's standards of the perfect body? So are we! These quotes celebrate women's bodies and all the shapes and sizes they come in.
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Must-Try Plank Variations That Will Tone Your Core Even More
If you want to work your core, plank position (top of a push-up) is a great move. You'll not only feel it in your abs, but it works your back, arms, shoulders, and legs. Here are seven variations to make it even more challenging.
- Get low: Instead of balancing on your hands in a straight-arm position, bend your elbows and lower onto your forearms into dolphin or elbow plank. This plank variation targets your core and arms even more. Be sure to engage your abdominals to prevent straining your lower back, and if it's too intense, lower one or both knees to the floor. Make it ever harder by pulsing your bent knee to the ceiling.
- Get up, get down: Instead of holding in a straight-arm position or an elbow plank position, alternate between the two. To do the up-down plank exercise, begin in the basic plank position with arms and legs straight. Lower your right forearm to the floor, and then your left (now you're in elbow plank), then come back onto your right hand, and then onto your left. Repeat this for 10 reps, and then reverse directions, lowering the left forearm first and then the right and so on for 10 more reps. To effectively work your arms and core, keep your torso as still as possible and avoid rocking too much from side to side.
- Get lifted: Balancing on your hands and feet in the basic plank is a fairly stable stance, so try lifting one foot off the floor and holding your leg extended behind you a few inches from the ground. The instability will challenge your core, and lifting your leg will also tone your tush.
- Get extended: Lifting one leg off the ground is tough, but to make yourself even more wobbly, which ends up tremendously working your core, lift the opposite arm at the same time. Balancing with opposite limbs extended is a great way to add intense shoulder and upper back toning to the basic plank.
- Go sideways: Turn your plank on its side and balance on your right hand and the outside edge of your right flexed foot. This move will tone your arms and obliques and get rid of love handles. Check out this video for some side-plank variations.
- Reverse it: Sit on the floor with your legs straight in front of you and your feet together. Place your hands six to eight inches behind you with fingertips pointing toward your feet. Squeeze your inner thighs together, press into your hands and feet, and lift your hips off the floor. Lower your head between your shoulder blades and gaze behind you. Known as Intense East in the yoga world, this plank variation is sure to tone your tush and the backs of your legs.
- Get rolling: Exercises done on an exercise ball are great for an unstable surface, and doing plank on a ball is no exception. Try this variation: come into an elbow plank position, placing your forearms on the top of the ball. Keeping your body in a straight line and your core strong, use your arms to roll the ball in small counterclockwise circles. Do five circles in this direction and five clockwise. This counts as one set. Complete three sets without any breaks if you can.
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Squash Hunger With These 150-Calorie High-Protein Snacks
Snacks are the perfect opportunity to refuel on a little extra protein, especially if you need a late-afternoon pick-me-up or a post-workout nibble. Here are 10 easy snack ideas that offer at least five grams of protein - each around 150 calories.
- Banana with peanut butter mixed with protein powder: 158 calories, 13.6 grams of protein
- A 4.4-ounce container of low-fat cottage cheese (90 calories, 11 grams protein) with one small peach, diced (51 calories, 1.2 grams protein): 141 calories, 12.2 grams protein
- One hard-boiled egg (78 calories, 6.3 grams protein) and eight Kashi 7 Grain Crackers (64 calories, 2.1 grams protein): 142 calories, 8.4 grams protein
- 21 raw almonds: 145 calories, 5.4 grams protein
- 5.3 ounce container of vanilla nonfat Greek yogurt: 110 calories, 15 grams protein
- Watermelon protein smoothie: 145 calories, 15.1 grams protein
- 3/4 cup shelled edamame: 150 calories, 12 grams protein
- 1/4 cup canned tuna in water (45 calories, 9.8 grams protein) mixed with one tablespoon hummus (35 calories, 1 gram protein) on half a whole wheat English muffin (60 calories, 3 grams protein): 140 calories, 13.8 grams protein
- One Tofu Pup (60 calories, 8 grams protein), chopped into 1/4 cup of cooked quinoa (56 calories, 2 grams protein): 116 calories, 10 grams protein
- Two slices of roasted turkey deli meat (44 calories, 7.2 grams protein) rolled with one slice of provolone (98 calories, 7.2 grams protein): 142 calories, 14.4 grams protein
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Full-Body Shape-Up Circuit With Weights
This circuit workout, full of multitasking moves, is incredibly effective for toning your entire body in little time. Learn the details of the exercises here, print the workout, then get pumped!
Directions: warm up with five minutes of light cardio. Grab a set of dumbbells, between five and 10 pounds, and perform each 3-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.
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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 Ashtanga, these snaps will motivate you to exercise and stay healthy in a fresh, fun way this weekend.
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The 10 Commandments of Snacking
Snacking not only wards off the hangry, but it can also fill nutritional holes in your daily meal plan and help with your weight-loss goals. Since healthy snacking is all about the right choices, let the 10 commandments of snacking be your guide. From choosing a right pre-workout bite to using snacks to satisfy cravings, these rules are here to help (not doom) your diet!
1. Thou Shalt Not Eat Directly From the Box
Once you choose a snack, measure out the appropriate serving into a bowl, leave the kitchen, and sit down to enjoy it. Avoid eating straight from the box of cereal or while standing at the kitchen counter, because you're more likely to keep going back for more and more!
2. Thou Shalt Snack For Complete Nutrition
Use snacks to fill in the holes in your diet. If you didn't get your greens in at lunch, munch on a few veggies in the afternoon. This will ensure you have a well-balanced diet - not to mention fruits and veggies are lower in calories and higher in nutritional value than a handful of candy.
3. Thou Shalt Not Deny Thyself Chocolate
Can't stop daydreaming about chocolate? Don't try to suppress it. Instead, see if you can come up with a diet-friendly alternative that'll satisfy the craving so you don't over indulge later on. Try these healthy chocolate snacks that won't undo your diet.
4. Thou Shalt Keep It Under 200 Calories
It's important to keep snacks between 150 and 200 calories, especially if you're trying to lose or maintain your weight. Although this sounds small, there are plenty of options under 150 calories that are satisfying and filling.
5. Thou Shalt Consider the Workout
The right snack is key to a good workout and recovery. Pre-workout snacks should offer a combo of protein and carbs, and you should nosh on your snack about 30 minutes before setting out to exercise. For a good recovery, also choose post-workout snacks that are a combo of protein and carbs to build and repair muscle and quickly recoup lost energy.
6. Thou Shalt Pair With Water
Fill a reusable water bottle or a glass with nature's beverage, and sip a few ounces after each bite of snack. The water will help you feel full and satisfied without adding any calories.
7. Thou Shalt Not Wolf It Down
Since snacks are small, make your snack last at least 15 minutes and really savor each bite. Slowing down when eating will help you feel satiated by the time you finish, which will prevent you from wanting to reach for more. Don't forget to apply the same rule for meals too!
8. Thou Shalt Make It a Triple Threat
Don't just reach for a handful of crackers. For a satisfying snack, the right combination of proteins, carbs, and fats will keep you feeling full and allow your blood sugar levels to stabilize so you don't crash and burn. Stick to a combination of fruits, veggies, and bread with nuts, yogurt, or cheese.
9. Thou Shalt Take It With You
When you're on the go, you're likely to snatch up whichever snack is most convenient. Rather than settling for unhealthy picks, make sure that you always have a healthy choice on hand. Keep protein-packed energy bars or a small bag of nuts in your purse so that you're never forced to go with an unhealthy on-the-go option.
10. Thou Shalt Work It For Weight Loss
Although you're consuming calories, snacking can actually help you lose weight. It satiates your hunger, making you less likely to reach for high-calorie treats when you're beyond starving or to eat more at dinner than you normally would.
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Weekend Workout Challenge: 3-Minute Butt Burner
No time to fit a workout into your busy weekend schedule? No problem. This tush-toning, 3-move workout takes just three minutes. Complete this three times a day, whenever you have a few minutes to spare.
Single-Leg Forward Reach
- Stand with all your weight in your left foot, abs engaged and chest lifted.
- Reach your torso forward as you lift your right leg behind you. Reach your arms out in front of you for balance as your torso and leg come parallel to the floor.
- Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
- Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
- Do 30 seconds of reps on each side.
Sumo Squat Jump
- Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
- Jump up explosively, keeping your core engaged.
- Land with control, lowering your body back into the wide sumo squat position to complete one rep.
- Do as many reps as you can for 60 seconds.
Basic Squat With Side Leg Lift
- Stand with your feet shoulder-width distance apart, feet parallel.
- Bend your knees, lowering the hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
- Rise back up, straighten the legs completely, and lift the right 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 left side. Lower the leg back to the starting position. This counts as one rep.
- Complete as many reps as you can for 60 seconds.
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At-Home Barre Workout For Your Butt and Legs
Grab a chair and try this killer Pop Physique leg and butt workout. Nope. You don't get to sit down: the chair will work as your in-home ballet barre. The moves in this ballet-inspired workout might be small, but they are mighty effective. All that pulsing pays off with a toned derriere and legs. Press play and get ready to feel the burn.
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The Incredible Calorie-Burning Workout You Need to Be Doing
There's a reason so many people love kettlebell training - after all, who doesn't want a total-body resistance and cardio workout that only takes half an hour? And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell. That's an amazing 20 calories a minute, or the equivalent of running a six-minute mile!
What makes the workout so effective, especially when compared with traditional weights like barbells or dumbbells? "You're moving in different planes of movement," says Laura Wilson, director of programming for KettleWorX. "Instead of just going up and down, you're going to move side to side and in and out, so it's much more functional. It's like you move in real life: kettlebells simulate that movement, unlike a dumbbell."
As a result, Laura says, you end up using more of your stabilizer muscles than traditional weight training, which translates into an increased calorie burn and a killer workout for your core. All this makes kettlebell training not only great for weight loss but also for improving fitness level: an ACE study found that eight weeks of kettlebell training two times a week improved aerobic capacity by almost 14 percent and abdominal strength by 70 percent in the participants. "You're recruiting so many more muscles than you would with traditional training," Laura explains.
If you're ready to jump on the kettlebell train, don't just grab a weight and start swinging. Proper form is essential for ensuring you stay injury-free when performing kettlebell exercises. Start with light kettlebells, and visit a certified kettlebell trainer (check your gym to see if classes are offered) to learn the right way to train - then check out all of our kettlebell exercises here!
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