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.
jeudi 20 août 2015
This 1 Simple Realization Shifted My Overeating Patterns
I've always considered myself to be a healthy eater. I rarely crave sugar or sweets, and I've always been that person making appropriate adjustments to my orders at restaurants to find a dish that will support my body's needs. With that said, I've also dealt with major portion-control issues. As a health and fitness writer, I'm always seeking a new piece of advice to help me make a shift in my daily diet, and I recently had a conversation that turned things around for me in a big way.
Founder of the popular boutique studio in Michigan, Cycle & Row, Sam Kelman can relate to my overeating struggles. She was working out five to seven times a week and teaching class at her studio, but could not seem to achieve the leaner shape she was after. A self-described "good eater," Sam dealt with quantity and portion-control issues and found herself feeling stuffed after meal time. She linked up with good friend and health coach Ricki Friedman to determine what was holding her back, and the two determined the piece that Sam was missing: she needed to learn how to approach food with a new perspective. It needed to serve as fuel instead of comfort. There were so many moments of strength, grace, and clarity in my talk with Sam and Ricki, but Sam's parting words are what have stuck with me nearly a month after our first talk: "I'm literally depriving myself of anything other than feeling sick."
I've never been the girl who can easily leave leftovers on her plate; I've always had a difficult time recognizing when I'm full, emotionally and physically. Call it an Oprah cliche, but I had a true aha moment from those 10 little words. I can not begin to count the number of times I've inhaled a meal out with friends only to stand up and feel sick, bloated, and uncomfortable for the rest of the night. Finally something clicked: eating too much and feeling sick doesn't mean you treated yourself - it means you didn't treat yourself with kindness and respect. I've taken Sam's words to heart, and over the last few weeks I've been able to check in, take a break, and finally wrap up those leftovers with a little more ease. And I've got to tell you, it's been nothing but empowering.
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Shannen Doherty Opens Up About Her Battle With Breast Cancer
If you were alive in the '90s, you knew Shannen Doherty from TV classics Beverly Hills, 90210 and Charmed. But the star sadly revealed in an exclusive statement to People that she's now fighting breast cancer.
The 44-year-old actress is currently undergoing treatment and looking to fitness and loved ones to help her through. "I am continuing to eat right, exercise, and stay very positive about my life," said Doherty. "I am thankful to my family, friends, and doctors for their support, and, of course, my fans who have stood by me."
Doherty was first diagnosed in March 2015, but only recently came out due to exposed legal documents on TMZ that revealed a lawsuit against her former business manager. The lawsuit found him responsible for the period Doherty was medically uninsured because of neglecting insurance payments. Had her finances been properly settled, it's possible that the cancer could have been kept from spreading when it did in 2014.
Just because we never know when or if it might happen to us does not mean we shouldn't be aware of changes in our body. Knowing the right foods to help prevent breast cancer and actively taking preventative measures can go a long way toward staying protected. Don't wait until you're given a reason to care.
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mercredi 19 août 2015
This Trick Saves Major Calories When Dining Out With Friends
When it comes to dining out and losing weight, resisting temptation of all things fried, buttered, and sautéed can test the limits of your willpower. This is especially true when you go out with a group of friends who just don't seem to care about calories the same way you do - there's nothing like having to stick to your side salad while everyone is digging into fries. But try this trick from registered dietitian and Women's Health contributing editor Keri Glassman the next time you're at a restaurant and you might be surprised at how healthy your night out will be: be the first one to order, and pick something healthy that supports your goals. When you do, "It's amazing how everyone follows," she says. In contrast, "If someone orders something unhealthy [first], everyone is like, 'All right, fine, I'll indulge too.'"
The next time you get together with friends at a restaurant, try Keri's advice and take the lead. Setting an example for your friends will help you focus on what you can eat, not the siren song of your favorite indulgences filling up the table. So how should you order to save calories? Research the restaurant online before you go; choose items that are grilled, broiled, or steamed; and ask for any sauces or dressings on the side. Check out even more tips on how to order healthy at a restaurant here.
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5 Quick Prenatal Stretches For Expecting Mamas
The following post was originally featured on Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.
My neck . . .
My back . . .
My neck and my back.
Ok, and my glutes, hips, and round ligament pain, but they can't really make a hip-hop song with that.
During this pregnancy, while I'm fortunate that things have been overall very pleasant and enjoyable, I've definitely had some aches and pains. It comes with the territory of growing a small human, which can alter our center of gravity, put additional pressure on our limbs, and hormones are surging through the body to support the little one. One of the major hormone shifts that occurs during pregnancy is through relaxin, which loosens the joints and makes us extremely flexible. Because we have so much relaxin coursing through the body, it's easier to overstretch the muscles, which can be painful and take a long time to heal. This is a huge reason why it's important to exercise and stretch within stable limits, and avoid trying to reach your "max," whether it's through a workout, yoga class or stretching. Like I've said many times before, focus on maintaining, not adding!
Stretching can help to ease some of the aches of pregnancy, and can also help to promote full range of motion within the joints. When we have full range of motion, we're less likely to alter our movement patterns, which can lead to muscle imbalances and potentially injury. Also, stretching feels so good.
Here are some of my favorite prenatal stretches. As always, check with a doctor before making any fitness changes and honor your body. Instead of stretching to your max, stretch to a comfortable point (without trying to force yourself into a deeper version of the stretch) and focus on taking deep breaths.
1. Cat to Cow
Come onto your hands and knees with your knees stacked under your hips and your hands stacked under your shoulders. Lift up through your core and keep your neck long so your spine is straight.
Take a nice big inhale, drop your belly, and gaze up towards the ceiling.
As you exhale, round your back, gaze towards your belly button (or if you're like me: where your belly button used to be), and feel the nice stretch through the length of the spine. Continue this pattern, taking long deep inhales, and long, cleansing exhales.
2. Spinal Balance
Once again, start on hands and knees with knees under your hips and hands stacked under your shoulders. Keep your neck long (chin lifted and spine straight) and press down through the knuckles of your hands.
Lift one foot off the floor, and straighten the leg behind you, while lifting the opposite hand, extending it in front of you. Press out through your heel and try to keep your hips parallel to the floor.
Gently lower down and repeat on the opposite side.
3. Tailor Sitting
Start in a seated position and bring the soles of the feet together. Let the knees gently fall out towards the sides as far as they'll go. Do not press down on the thighs at all, and enjoy this awesome inner thigh (adductor) stretch. Focus on sitting up tall, and take nice deep breaths.
4. Gentle Spinal Extension to Forward Flexion
Start standing with your hands supporting your low back. Drop the shoulders and gaze towards the ceiling as you gently arch through the back. (Avoid over-stretching the abdominals here. Keep the movement small and gentle.)
Keep your hands where they are as you carefully exhale and fold forward. Bend your knees as much as you need to, and enjoy the hamstring stretch. Slowly rise, making sure your head is the last thing to come up.
5. Standing Hip-Flexor Stretch
Start standing with feet hip's distance apart. Step one foot back and come up onto your back toes. Carefully lower the back knee down. You can stay right here to stretch out your quadriceps and hip flexors, or if you want more, take one arm overhead (whichever leg is back, use the same arm) and reach up and over. Hold and breathe for about 15 to 20 seconds before repeating on the other side.
As great as it feels to stretch, remember that our muscles also need stability during pregnancy through strength exercises where the pelvis remains stable. (My lovely friend Jess, who is a physical therapist, taught me about this.) Strengthen the muscles to support the ones that are causing you discomfort. For example, for my sore hips, I've been working on exercises like squats, outer thigh work (mostly though band exercises at barre), hip extensions, and bridges. As always, talk to a doc or physical therapist if you need help with your pregnancy aches and pains.
To learn more about these stretches, check out The Fitnessista.
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11 Moves For a Shapelier Backside
Whether you inherited it from your mother or losing weight has left you with a flat and tiny tush, you secretly may be hoping for a fuller, shapelier bottom (maybe even one like Jen Selter). It's time to step up your strength-training routine. Just like hiking and running hills, these 11 moves will build, sculpt, and lift your glutes in no time! And her are some beauty tips to help your toned tush look even smoother.
- Additional reporting by Emily Bibb
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Here's How Much Wine You Should Be Drinking If You Want to Be Healthy
Whenever I have a glass of red wine, I enjoy it even more because I know that I am reaping health benefits with each sip. As with everything, moderation is key, and drinking more than one glass a day can tip the balance and be detrimental to your health. Here are five reasons to stop after having just one glass of wine.
- One glass of wine a day can reduce you risk of having a heart attack by lowering LDL (bad cholesterol) levels, but two glasses of wine a day increases your chance of developing breast cancer.
- One glass of wine a day can increase bone strength, but two or more glasses daily can weaken bones. This decrease in bone density can put you at risk for developing osteoporosis.
- One glass of red wine a day may help you stay thin by blocking fat cell formation, but two or more glasses a day may raise the fats found in your blood.
- Drinking wine in moderation may help improve your ability to create and maintain memories, but two or more glasses, especially when coupled with tobacco use, can hasten the onset of Alzheimer's.
- Drinking one glass of wine a day can lower your chances of having a stroke, but drinking more can raise your chances of having one.
If you use the health benefits of wine to justify or rationalize having a glass, stick to one four-ounce glass. Moderation is key when it comes to drinking alcohol. A little bit does the trick, but a little more than that can be risky.
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Make #WorkoutWednesday a Thing With This Effective Bodyweight Routine
- Your #workoutwednesday motivation to push yourself to the limit - Women's Health
- Show the burpee who's boss with this effective bodyweight routine - Greatist
- Health experts share healthy lunch foods kids will love - Real Simple
- Creator of the Bikini Body Guide and Instagram star Kayla Itsines shares a do-anywhere circuit workout - Shape
- This easy, overnight oats recipe will have you psyched to wake up - Self
- How to banish the tummy pudge for good - Health
- Eating clean for lunch is easy with these make-ahead meals - Cooking Light
- The most common kettlebell mistakes trainers spot all the time - Fitness
- 25 good morning habits for a great day - POPSUGAR Smart Living
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Our Favorite Healthy Picks For August
We're feeling our best this month, and these picks are the reasons why. We're loving sunscreen that stays put no matter what, cushioned shoes for a comfortable run, and skinny jeans designed to fit every body. Check out these and more of our favorite picks of the month!
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The Workouts That Burn the Most Calories
Are you maximizing your calorie-burning time when you work out? Make those minutes count with these workouts for weight loss. Read on to learn just why these workouts are great for losing those pounds, as well as routines for each type of workout.
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The Best Stretch For Tight Hips
This do-almost-anywhere stretch from Self is the answer to your weary, office-body woes.
There's no denying it: sitting all day wreaks havoc on your hips. And it's not just resulting in minor aches and pains - over time, this tightness can affect your mobility and flexibility.
Minimize the damage by doing this stretch from Jenn Seracuse, director of Pilates at Flex Studios in New York City. "It's an excellent way to release the hips and tight glutes," she says. You'll be amazed at how much easier you're able to move - and deeper you can squat!
The Move: Figure 4 Stretch
Start lying on your back with knees bent, feet flat on the floor. Lift right leg and cross right ankle over the knee. Reach hands around left leg to meet under thigh (as shown). Draw the left thigh towards you while keeping torso pressed against floor. Use your right elbow to gently press right knee away from you as you draw thigh in closer. Hold for 3-5 breaths, deepening the stretch with every exhale, then switch sides.
More from Self.com:
- Get Sexy From Head-To-Toe With This Sculpting Workout
- The 5 Most Important Minutes of Your Workout
- Upcoming Fitness Gear Trends to Look For
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9 Gluten-Free Cereals (That Don't Taste Gluten-Free!)
Many people can pour a big bowl of cereal for breakfast without thinking twice. But for those with a gluten allergy or sensitivity, it's not as easy. While there are plenty of homemade gluten-free recipes you can take the time to cook up, certain mornings call for a healthy breakfast that's quick and satisfying. If a good old bowl of cereal is what you're craving, reach for one of these gluten-free approved boxes.
- Additional reporting by Lizzie Fuhr
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Lose Weight With These Low-Calorie, High-Protein Breakfasts
We don't all have time to stop for morning snack so filling up on a breakfast that's high in protein to satisfy your hunger and keep your energy going strong until lunch is key. Here are some breakfast ideas that contain at least 20 grams of protein for under 350 calories.
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15 Small Ways to Lose Weight on Your Lunch Break
Spending the hours between 9 and 5 stuck at your desk is a sign that it may be time for an office intervention - you aren't making the most of your lunch hour. Instead of spending lunch glued to your computer, take advantage of some much-deserved "me time" with these 15 tips to make every day a little bit healthier (and happier). Consider this list your secret weapon for making the most of your lunch break, whether you have 10 minutes or an hour, because there are plenty of ways to give your body a little extra love.
1. Squeeze in a workout: If you have the time, use your lunch break to fit in a quick jog, yoga class, or gym session. Breaking up your day with some exercise will boost your metabolism and leave you reenergized for the rest of the afternoon.
2. Drink a glass of green tea: This healthy beverage has been shown to increase metabolism.
3. Go for a walk: Take a break from the office, and take a walk around the block. You will think more clearly and come back to the office rejuvenated - the quick dose of vitamin D doesn't hurt either!
4. Take time away from the screen: Step away from your monitor, and focus on enjoying the meal in front of you. Distracted eating (even if you're just scanning the web) can cause you to eat more, eventually leading to weight gain.
5. Hit the stairs: If your office building has a stairwell that is easily available, challenge yourself to take a few floors. You'll get blood flowing, and your heart pumping, plus it's a quick way to burn calories without actually getting outside.
6. Skip sugary drinks: Cut calories by saying goodbye to sugary juices and sodas. Certain drinks pack as many calories as your meal, plus they can leave you feeling foggy or jittery.
7. Make your lunch: Instead of ordering in, take a few minutes to make your own sandwich or salad, or heat up last night's leftovers. Eating homemade meals will save calories and money.
8. Have a tiny treat: If you know that you have an insatiable sweet tooth, it's OK to have a treat. Just make sure it's in moderation. Break off a small square of dark chocolate, or have a handful of berries after you finish your meal. You'll feel satisfied without eating the calories in a slice of your favorite chocolate cake.
10. Soak up the sun: Spending all day indoors can deprive you of vitamin D, an essential nutrient that keeps your body healthy and can help boost your workout.
11. Stretch: Sitting in front of a computer all day means that certain parts of your body get extra tight over time. Your hip flexors, shoulders, and neck are especially prone to injury and tightening. Take a few minutes to stretch out during lunch, and ensure that your body stays in tip-top shape.
12. Drink water: When you spend the day running in and out of meetings, it's easy to forget to drink enough water. Start your lunch break off right by drinking a full glass of water. You'll eat less and you'll give your body the hydration it needs.
13. Don't work through lunch: No matter how much work you have to do during the day, do not skip eating lunch. If you're feeling slammed, find a way to sneak in some nuts, an apple, or any other snack until you are able to have a full meal. Skipping out on lunch will leave you tired and irritable and will slow your metabolism.
14. Have a chat: You spend the day messaging with co-workers but use lunchtime to get a little face-to-face time. Networking is an important aspect of any job and taking some time to be social will help boost your mood for the rest of the day.
15. Brush your teeth: While it might feel weird to whip out your toothbrush midday, but scrubbing your pearly whites will help you to keep from snacking in the afternoon.
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Your Abs Will Burn After This Barre Workout
Just 10 minutes out of your day will bring you closer to a tighter tummy. Press play, and barre instructor Jake DuPree will lead you through a dance-inspired routine to slim, cinch, and sculpt your abs. All you need is a throw pillow!
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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).
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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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