Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
vendredi 13 novembre 2015
Kissed by the Wind? How to Prevent and Treat Windburn
It's tough motivating yourself to exercise outside when temps drop anyway, so you don't need a nasty case of windburn as your "reward." While it may feel like it, a windburn is not a Winter sunburn - it's not caused by the sun's harmful rays. Windburn is actually a result of cold temperatures and low humidity. These conditions deplete the natural oils in your skin, causing dryness, irritation, and redness. "Your skin gets red and starts peeling, because the blood vessels in the outer layer of skin are dilating," explains Dr. Debra Jaliman, a board-certified dermatologist and author of Skin Rules: Trade Secrets From a Top New York Dermatologist ($13). "It makes it very irritated and very sensitive to products." It most commonly occurs on the face, but windburn can happen any place on your body where skin is exposed to the elements.
Before heading out in the cold, do these things to prevent windburn.
Keep your skin covered. Wear mittens to protect your hands, a scarf or neck warmer to protect your neck and chin, a hat or headband to protect your ears, and, on superchilly days, a face mask for your nose, cheeks, and forehead.
When you're going to be out for a long time, lather on some moisturizing sunblock. This will protect your skin from both sun- and windburn. Don't forget to lube up your lips, too, with an SPF lip moisturizer. Apply sunscreen to your skin and lips every two hours.
Check the weather report, and know the wind-chill factor before heading out. If the weather is extremely cold (under 20°F), then plan to stay out for a short period of time. Also stick to activities that are slower moving. Racing down the mountain on skis when it's absurdly cold won't feel very good on your cheeks.
Windburned skin craves moisture, so if you do happen to get a windburn, apply lotion (ones without fragrances or acidic ingredients will be less irritating) about three to four times a day. Coconut oil is also a good option. "People overuse acids on top of the windburn, and then they don't moisturize it," Dr. Jaliman says. "Abusing products only makes it redder." You can also apply aloe gel from the plant or a bottle to cool and heal windburned skin.
If your skin begins to peel, it's just part of the healing process - resist the urge to pick at your skin, and continue to moisturize. Choose a mild, nonsudsing cleanser with glycerin to clean the affected areas, since you want to keep as much of the natural oils on your skin as possible. If you're overly uncomfortable, then take an OTC anti-inflammatory such as ibuprofen to help with pain and puffiness and to promote healing. When your skin begins to blister or looks really swollen, it's always a good idea to get checked by a doctor.
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Rock Your Spandex Workout
Hi there! My name is Emily and I'm so excited meet all of you on EBF today! I am a certified personal trainer, barre instructor, and the founder and blogger for Life in Spandex where I help women look and feel their best. I want every woman to feel confident, energized, strong, and beautiful. I spent a lot of my life feeling like I wasn't good enough, going to extremes to attain a modelesque body on my 5'4" frame. It wasn't until a few years ago that I decided enough was enough. I was exhausted from hours of cardio, minimal carbs, and feeling inadequate because of my body-type. Since focusing on my health, I not only feel better than ever, I look better than ever! Who would've guessed?! I love having the energy, confidence, and brain power necessary for me to go after my dreams!
You don't have to go through what I have. I'm here to show you that you don't need to go to extremes to attain a body you love to live in. But since I can't do that all here in just one post, I thought I'd start by giving you one of my favorite total body workouts! :)
Take this vow now – "I, (say your name), will lift weights. Not just light weights, but heavy weights, ones that make me feel out of breath but also like a freakin' strong badass!" Women have been scared away from the weight section of the gym for decades. We've been told that lifting heavy weights will make us "bulky" and "manly." Girl, please! It takes way more time than I know any of us are willing to give and supplements that we won't take for us to build muscles like a man. What we can do though, is use heavy weights to build lean, toned muscle and decrease our overall body fat! I'm guessing this is what you're looking for? "How?" you ask. (This is my favorite subject so I'm so glad you asked!)…. Muscles burn calories at rest! I'm not kidding. This means that the more muscle you have the more episodes of The New Girl you can watch AND lose weight simultaneously.
Now that you're convinced, let's get to the fun part! I've created a workout that targets all your big calorie-burning muscles, like your thighs, booty, back, core, and chest while also sculpting and shaping what I like to call "accessory muscles," like your triceps and biceps. To make this workout even more effective, it ends with a quick cardio burnout that will sky rocket your metabolism immediately and for hours after you're done sweating. Grab a set of dumbbells that really challenge you on the last 2-3 reps of each exercise and let's get to it!
Complete 10-15 reps of each exercise. Repeat each superset two to three times before moving onto the next. For the cardio burnout section, complete each exercise for 30 seconds with no rest in between each. Then, take a 30 second rest after you've completed all three exercise. Repeat for a total of 2-4 rounds.
Exercise Explanations
Superset 1
1. Deadlift to RowTargets: Back, hamstrings, glutes, shoulders, core
Start with feet hip-distance, parallel. Hold one dumbbell in each hand, palms facing in towards your thighs. Pull your abs in and transfer your weight back on your heels. Keeping your back straight, lean forward, slightly bending your knees until your hands reach your shins or ankles. Squeeze your glutes and engage your hamstrings as you straighten your legs propelling your hips forward back into a standing position. Then, come into an upright row, bringing the weights up to your shoulders. Come back to your starting position. This is one rep. Complete 10-15 reps.
2. Hip Bridge with Chest Press
Targets: Glutes, thighs, biceps, core.
Stand with your feet hip distance, parallel, abs engaged. Hold one weight in each hand. Keep your weight back on your heels as you lower down into a full squat keeping your back as straight as possible, knees tracking over your toes. (Don't let your knees come over your toes, though! Keep them stacked over your ankles.) Stand back up, squeezing your glutes. Complete a bicep curl, bringing the weights to your shoulders. Come back to your starting position. This is one rep. Complete 10-15 reps
Superset 2
1. Squat to Biceps CurlTargets: Glutes, thighs, biceps, core
Stand with your feet hip distance, parallel, abs engaged. Hold one weight in each hand. Keep your weight back on your heels as you lower down into a full squat keeping your back as straight as possible, knees tracking over your toes. (Don't let your knees come over your toes, though! Keep them stacked over your ankles.) Stand back up, squeezing your glutes. Complete a bicep curl, bringing the weights to your shoulders. Come back to your starting position. This is one rep. Complete 10-15 reps.
2. Tricep dips
Targets: Triceps, chest, core
Sit on your seat, feet out in front of you. Place each hand underneath your shoulders, fingers facing forwards. Squeeze your glutes and life your hips off the ground (this is where they should stay for the entire exercise!). Bend your elbows straight backwards. Straighten your elbows for one rep. Complete 10-15 reps.
Superset 3
1. Slow cross-body mountain climbersTargets: Core, obliques, shoulders, back, glutes.
Start in a straight-arm plank position, wrists underneath your shoulders. Pull your belly-button into your spine as you bring your right knee to your left elbow. You should feel this in the sides of your waist. Come back to your starting position and then repeat on the left. This is one rep. Complete 10-15 slow and controlled reps.
2. Plank to row
Targets: Back, shoulders, core, glutes.
Start in a straight-arm plank position with one weight under each hand. Grip the weights. Using your back muscles, pull your right elbow up towards the sky, holding onto the weight with your right hand. Set your right hand back down and repeat on the left for one rep. Keep your abs tight and complete 10-15 reps.
Cardio Burnout
1. Jump SquatStand with your feet hip distance, parallel, abs engaged. Keep your weight back on your heels as you lower down into a full squat keeping your back as straight as possible, knees tracking over your toes. (Don't let your knees come over your toes, though! Keep them stacked over your ankles.) Using all of the force you got, jump high into the air. Land back down into your squat position for one rep. Complete for 30 seconds.
2. Ice Skaters
Start on your right foot, left leg behind you, foot off the ground. Jump off of your right foot as high as possible landing over on the left foot. Keep your knees over your toes when you land and your abs engaged. Complete for 30 seconds.
3. Plank jacks
Start in a straight-arm plank. Hop both feet out as wide as you can. Hop your feet back together for one rep. Complete for 30 seconds.
It's so nice to meet all of you! I hope you like this workout :). If you do, please let me know by commenting on this post, pinning the image, and subscribing to my blog so you receive exclusive member fitness tips and tricks sent to your email.
Tis the Season For Toasting: 10 Low-Cal Holiday Cocktails
Study Finds Drinking Champagne Regularly Could Improve Memory
Good news as we head into the holiday season: a study published by the Antioxidants & Redox Signaling journal found a link between drinking Champagne and preventing memory loss.According to the 2013 study, Champagne's phenolic compounds can actually improve spatial memory — the part of memory associated with one's environment or ability to navigate — which typically deteriorates in old age. The researchers arrived at this conclusion by observing three groups of eight rats that completed a maze at the beginning of the study and then again after six weeks of daily Champagne intake. Interestingly, the rats showed a higher success rate after the six weeks, showing that the properties in Champagne may help combat neurodegenerative disorders like Alzheimer's and dementia.
While the rats were given the Champagne on a daily basis, researchers recommend a more moderate approach for adults. Author Jeremy Spencer, a professor in the Department of Food and Nutritional Sciences at the University of Reading, said, "We encourage a responsible approach to alcohol consumption, and our results suggest that a very low intake of one to two glasses a week can be effective." While the research is a few years old, its findings remain relevant, as the bubbly beverage is a favorite in the coming months. Add this to the list of very good reasons to cheers to your health.
Related: Drink This Champagne If You Want to Save Calories
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It's Official: Ben & Jerry's Vegan Treats Will Be Made With Almond Milk!
We'll give you a moment to let that sink in.
And no, this doesn't mean it's OK to apply the "4 servings = all 4 me" rule, but it does mean that you'll be able to enjoy the taste of Ben & Jerry's without worrying about getting an upset stomach — while most likely cutting back on saturated fat, too. And if this news wasn't exciting enough, it's been announced that all of its vegan treats will be made with almond milk. "Besides being quite popular among vegans and other dairy-alternative-seekers, almond milk proved to be the best choice as a dairy-free frozen dessert base, beating out soy milk, cashew milk, and other contenders for our Flavor Gurus' favor," the company said in a statement. "Flavor Guru and 'Non-Dairy Queen' Kirsten Schimoler says, 'Almond milk gave us the best blank canvas to carry the funky chunks and swirls that you know and love.' Best of all, a portion of our almonds will be Fairtrade-sourced."
The company has not revealed what flavors there will be because there's a lot of taste testing to be done, but rest assured: the dairy-, egg-, and honey-free versions will have plenty of "enormous chunks, delicious swirls, and a commitment to values-led ingredient sourcing" that these ice cream gods are known for.
That faint sound you hear is the world's resounding exclamation of "YAS." You asked, and they answered. Whether you've given up dairy to reap the health benefits or you're a cheese connoisseur, you're sure to love Ben & Jerry's newest creations.
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Bookmark This Page For When You Forget to Take Your Birth Control
Depending on when you miss pills and how many pills you miss, you could become pregnant. Planned Parenthood reports that there is a highly increased risk of pregnancy if you go without taking the pill for seven or more days in a row. This could happen if you forget to start a new pack on time (i.e. right after the seven days of placebo you take during your period) or if you forget to take the last few pills in your pack. Planned Parenthood has a great chart on the general directions of what to do if you have missed pills.
- If you miss the first one to two pills at the beginning of the pack, then you should take a pill as soon as you remember and take the next pill at the usual time. If this happens you will need a seven-day backup method of birth control.
- If you miss one to two pills from day three through day 21 of your pack, then take a pill as soon as you remember and take the next pill at the usual time. If this happens, Planned Parenthood reports you do not need a backup method of birth control.
- If you miss three or more pills in the first two weeks of the pack, take a pill as soon as you remember and take the next pill at the usual time. Seven-day backup birth control will be necessary in this situation.
- If you miss three or more pills in the third week of the pack, do not finish the pack and throw it away. Start a new pack and use seven-day backup birth control.
Hopefully this information is helpful; however, I urge anyone who misses birth control pills to contact their health care provider for specific instructions based on what type of birth control you are taking in order to be certain that you are doing the right things to help prevent pregnancy!
DrSugar posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.
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The Surprising Things That Happen to Your Body When You Cut Sugar For 10 Days
If you need more convincing that refined sugars are wreaking havoc on your health, then look no further than this newest study, which shows that cutting added sugar for just a few days dramatically improves health.
Related: How to Kill You Sugar Addiction Before It Kills You
The study, published in Obesity, followed 43 obese children with chronic metabolic conditions such as hypertension. The researchers changed their diets for nine days, substituting their normal snacks and drinks with ones that kept the calorie counts the same but restricted sugar — so instead of sugary yogurts, pastries, and cereals, the kids were fed hot dogs, bagels, fruit, and pizza. The results were "striking," says lead author and pediatric endocrinologist Robert Lustig, MD. Even though the children were eating the same amount of calories, just eliminating added sugar from their diets improved almost all areas of their metabolic health, such as lower blood pressure, LDL ("bad") cholesterol, blood sugar, and insulin levels, and improved liver function tests. Plus, even though the experiment was designed to maintain weight — the children were given more food whenever they started to lose weight — the kids told researchers that they felt fuller on the lower-sugar diet.
Lustig calls this finding "the strongest evidence to date that the negative effects of sugar are not because of calories or obesity." "This study definitively shows that sugar is metabolically harmful not because of its calories or its effects on weight; rather sugar is metabolically harmful because it's sugar," he says. The findings are also a clear indication that monitoring added sugars in your family's diet is extremely important for improving health and may affect how your body deals with cravings and satiety cues. Added sugars can show up as many different names on ingredient lists, so it pays to read nutrition labels and go for unprocessed foods whenever possible. Take it from Lustig, who explains that when it comes to what you put on your plate, a calorie is not just a calorie, and in fact, "sugar calories are the worst."
Related: What's So Bad About Added Sugar?
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Treat Yourself Right with a Wellness Retreat
Skip the shopping, and recharge by heading for a wellness retreat – on the beach!
Making travel plans for your next vacation? Choose the beach for a wellness retreat to recharge, we say. By Deborah Lin
If you're in need of some serious unwinding, why not take off on a wellness retreat and treat yourself to a revitalising week of training or meditation in the most blissful surroundings. We’ve found peaceful retreats for you at Byron Bay, Australia and Tulum, Mexico – by the beach!Why you should travel to Byron Bay, Australia for your next vacation
With no shortage of shorelines down under, locals and tourists still flock to Byron Bay for its great surf breaks and some of prettiest and cleanest beaches on Australia’s east coast. In addition to water sports like surfing, diving and snorkelling, you can go microlighting or hanggliding, kayaking with the dolphins as well as take a whale sighting trip (guaranteed in tour packages by Whale Watching Byron Bay).
Our pick for wellness treat at Byron Bay, Australia
Sign up for Escape Haven
A women-only retreat with programmes offered in Bali, Sagres in Portugal and Marrakech in Morocco, Escape Haven has three Byron Bay packages. The 5D4N Refresher Mini Escape, which usually accepts between six and 12 participants, includes yoga sessions, meditation, massage, beach hikes and options to do surfing, stand up paddling or ocean kayaking with dolphins.Participants also enjoy a specially created nutritious menu that is low in calories and high in fibre during the wellness retreat. Instead of deprivation, the food philosophy here is about delicious, quality fuel so expect lots of organic fruits and veggies, fresh fish and free-range chicken.
Stay at The Byron at Byron Resort
Just five minutes away from Tallow Beach, this 92-room resort is set within a lush subtropical rainforest and is home to many species of birds, reptiles and amphibians. Using a detailed guide, explore the rainforest yourself and marvel at nature’s wonders. Amenities include a restaurant, swimming pool, sauna and spa.Programme prices start from AU$1,895 (S$2,203), based on twin-sharing. Solo travellers will be matched with a roomie.
How to get to Bryon Bay, Australia
Fly to Gold Coast Airport via Sydney, then take the resort’s transfer, which starts from AU$39 per person for one way. Airfares start from S$538.Best time to travel
September to November. Water temperatures dip from October so make sure you have the right gear.--------------
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Beauty Trivia: Fun Facts About These Classic Bestsellers!
Question: which famous beauty product was originally created for use as a nipple stain for exotic dancers? Question two: which iconic lipstick has more than 1,500 shades to its name since its creation 60 years ago? We’ve delved into the wonderful – and sometimes slightly weird – world of beauty history to bring you these six fun facts about your favourite products.
1. Chanel No.5 Eau De Parfum
Beauty trivia: Launched in 1921 and synonymous with timeless femininity, this floral perfume was much loved by Marilyn Monroe. She loved it so much that in a 1952 interview, she revealed that she wore Chanel No.5 to bed – and nothing else.2. Rouge Dior
Beauty trivia: The brainchild of Christian Dior, this classic lipstick is now just slightly over 60 years old. The collection was created as Christian believed that Dior beauty was an overall look, and also included “dressing women’s smiles”. To date, more than 1,500 shades of this lipstick have been created.3. Guerlain Shalimar Eau De Parfum
Beauty trivia: Created by Jacques Guerlain in 1925, this oriental perfume was inspired by the legendary love story of Indian Emperor Shah Jahan and his wife Mumtaz Mahal (whom the Taj Mahal was built for). The scent was named after The Gardens of Shalimar – a favourite spot of hers.4. La Mer Crème De La Mer Moisturizing Cream
Beauty trivia: This luxurious moisturiser is the result of 12 years and 6,000 experiments by aerospace physicist Max Huber. Max suffered an accident when one of his experiments exploded in his face, covering him with severe burns. He couldn’t find anything that sufficiently helped mend his skin, so he decided to create his own miracle cream. He finally made La Mer Crème De La Mer – at its heart is the famous Miracle Broth with fermented kelp that helped renew and restore his own skin.5. Benefit Benetint
Beauty trivia: Originally created in the 1970s for exotic dancers to use on their nipples (true story!), this rose-tinted stain is now famous for giving cheeks and lips a pretty pink hue that lasts all day.6. Nars Orgasm Blush
Beauty trivia: Francois Nars said: “When I created Orgasm Blush, I came up with the name first then created the colour. I wanted something a bit more audacious.” Well, he succeeded. This pinky-peach blush flatters most complexions and gives skin a radiant, sexy flush.--------------
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mercredi 11 novembre 2015
If You Don't Run but Want to, This Guide Is For You
Running is a great way to get in shape since you can do it almost anywhere, and signing up for a 5K is one of the best ways to ensure you stick to your new workout goals. If you're new to running, however, there's nothing worse than slipping on your brand-new sneakers and setting out full speed, only to be out of breath a mere minute later. Staying motivated and encouraged is an important part of learning to love your new hobby, so whether you're more used to the couch than the treadmill or you've been on a long running hiatus, use these tips to help you run continuously and with confidence.
- Check with your doc: If you've never run before, it's important to make sure that there aren't any underlying conditions that will make it unsafe for you to start. Schedule a physical and go over your plans for running with your doctor so she can sign off or give you any recommendations regarding exercise.
- Don't just buy any shoe: There are tons of cute sneakers out there, but just because a pair has your favorite color combination doesn't mean it's right for your foot. Instead of blindly shopping online for what looks the best, take time to go to a specialty running-shoe store to get your gait analyzed. They'll also measure your foot to get the right size, since sometimes running-shoe sizes need to be bigger than your normal shoe size. Even if you don't buy from the shoe store, you'll know which brands and what kind of shoe to look for elsewhere.
- Sign up for a short race: If you're new to running, you should find a beginner-friendly race that'll keep you accountable and help you chart your progress. Fun runs like The Color Run and 5Ks are perfect ways to get excited about running and having a good time while you're at it.
- Have a plan: If you've signed up for a 5K, be sure to also find a beginner's 5K plan (like the our six-week 5K training plan) that will ease you into running. If you just want to be able to run for 30 minutes straight, this eight-week beginner running plan is made for you.
- Walk it out: If you've never run or it's been awhile, you're going to have to work your way up to a sustained jog. So instead of overexerting yourself straining to run a mile, start out with smaller goals, like running nonstop for one to five minutes and then walking a little until you catch your breath.
- Stick to a schedule: If you're serious about becoming a runner, practice makes perfect. Running won't get easier unless you are consistent. Try to fit in at least three runs a week to see improvements before you know it.
- Go with a friend: A friend with a similar or slightly faster pace can help you push yourself as you get better at your hobby. Plus, starting a new exercise routine with someone who's similarly motivated will keep you accountable on those days you just want to skip. If your friends aren't as enthusiastic about running as you are, keep an eye out for beginner running clubs at shoe stores, gyms, or your local community center.
- Stretch after every run: Many aches and pains can be prevented with a little prehab. To keep your muscles from being tight, make sure you stretch after every run with these cooldown stretches in order to help with muscle soreness and to loosen tight areas that can pull your joints and cause injury.
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Yoga Gifts That Will Make Them Say, "Ommm, My God, Thank You!"
The yogi in your life is humble and wouldn't ask for a thing, but if you got him or her one of these yoga-inspired gifts, they'd be eternally grateful.
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How 1 Fitness Editor Manages to Stay (Somewhat) Healthy on Thanksgiving
Thanksgiving might be my favorite holiday. Besides being able to spend it with the people I care about, it's entirely centered around food, drink, and more food. And while I spend my days writing about health and wellness, and a good number of my nights working out, all bets are off come Thanksgiving. There is no food shaming, no internal pangs of guilt for skipping the salad, and if all I want are carbs, carbs, and more carbs, so be it. But after too many Thanksgivings feeling uncomfortable in my clothes by night's end, and nursing off a hangover the next day, I knew I had to shift things around - at least a little. Here's my foolproof plan for feeling my best all through the day, while still eating and imbibing my way through the evening.
Morning
9:00 a.m. Wake up. One of the best things about having the day off is sleeping in. During the workweek, it's easy for me to neglect this important aspect of my life, so I try to allow myself extra time in bed on Thanksgiving to catch up a little. Once I'm up, I start the day with coffee, water, and a simple smoothie (banana, almond milk, handful of nuts). I keep breakfast light since I have a workout scheduled.
10:15 a.m. Morning workout. It used to be that I spent all of Thanksgiving morning being lazy on the couch until stuffing myself with turkey and pumpkin pie. Not anymore. I now make sure that I always have at least an hour of strenuous exercise on the books. In the past, it used to be a hike, but my new tradition is to hit up SoulCycle's annual Turkey Ride. This 90-minute class is not only energizing, but helps to relieve any stress I might be feeling about dinner prep. It also doesn't hurt to know that I spent my morning exercising and burning calories before an evening of total indulgence.
Related: Simple Cooking Tips to Save Hundreds of Calories on Thanksgiving
Afternoon
12:00 p.m. Lunch. As soon as my workout is over, food becomes my focus. In the past, Thanksgiving was also a day of a decadent brunch, but I now make a point to put together a filling - but healthy - meal that focuses on protein and veggies. This helps keep my energy levels up until dinner, and keeps things light and easy on my digestive system. Poached eggs, turkey sausage or bacon, and a sweet potato hash served alongside a simple green salad is a favorite of mine. And since I'm doing the cooking, I can make sure that my meal well-balanced and healthy. After eating, I take a quick shower and put a few drops of eucalyptus oil on the shower floor. It makes my bathroom feel a little like a day spa and the camphor-like eucalyptus seems to help ease any muscle tension I might have.
2:00 p.m. No rest, just go. Since my boyfriend and I host Thanksgiving dinner at our house, it basically means we spend the entire afternoon running around. Whether we're cooking, running last-minute errands, or getting the house ready, we are on our feet. We also keep a crudité plate out to snack on in case we get hungry - raw veggies make a tasty and healthy snack. I can tell you from personal experience that being drunk before the food is ready is not a good look and never really ends up well. These days, we limit our drinking to a glass of champagne each until guests arrive.
Related: Close to 50 Healthy Thanksgiving Recipes For Your Feast
Evening
6:00 p.m. Guests are here! With dinner still cooking, our friends and I make a dent in the appetizers and cocktails. I pace myself a little bit because I want room to enjoy dinner and dessert. I'm also still up and about getting dinner ready, setting the table, and all the other last-minute things that go into hosting a dinner for 15 people.
7:00 p.m. Dinner is served. Once the meal hits the table, I'm officially in relaxation mode. I don't put a limit on what I can or cannot eat - my goal is to enjoy everything and to not make myself feel bad about it in the process. Given that it's a long night filled with food and booze, I do make a point to drink a lot of water (my body just can't handle hangovers the way it used to . . . ). I also give myself a little time to digest before heading in for a second helping of food. Taking my time I'm also lucky enough to live near a park that offers a stunning views of the San Francisco skyline and Golden Gate Bridge, so we have a tradition of doing a short uphill trek before dessert. Besides the views (and champagne toast!), this walk really helps get rid of feeling overstuffed !
12:00 a.m. Time to call it a night. Chances are that if the Thanksgiving leftovers are in my house, I will continue to eat and snack on them for days on end. This often results in multiple pumpkin pie breakfasts, and night after night of turkey and all the high-calorie, fat-laden trimmings. And while I don't put any boundaries on myself during Thanksgiving, I do like to get back to my normal eating habits once it's over. To avoid this scenario, we usually pack ourselves a (normal-sized) meal or two worth of leftovers, and thank our friends for going home with the rest.
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The 20 Secrets That Will Get You Flat Abs
It may not be a secret that the best way to a six-pack is a healthy diet (even if it's no diet at all) and regular exercise, but there's a right way and a wrong way to a flat belly. Read on for the ultimate guide to getting flat abs.
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The Lower-Body Exercise to Lift Your Butt and Tone Your Thighs
This move is tough, but let me tell you, it is so worth the sweat and struggle. A set of surrenders strengthens your legs, tones your butt, and works your core. It also keeps your heart rate up as you go from kneeling to standing over and over again. You guys! Changing levels takes a lot of effort.
Before attempting this move, find some padding for your knees. I like to fold my yoga mat in half to double the cushion.
- Stand with your hands behind your head with your elbows wide, and bring your right knee gently to the ground.
- Bring your left knee down so you are kneeling. Keep your chest up and squeeze your glutes to keep yourself stable.
- Lift your right foot up and place it in front of you. Bring the left foot forward to stand up, pressing through your right heel.
- This completes one rep. Start the next by bringing your left knee to the floor.
- Do two to three sets of 12 reps each.
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mardi 10 novembre 2015
A Bodyweight Workout You Can Do Anywhere
The moves in this no-equipment workout have a few things in common: they're basic, functional, and scalable as your level of fitness improves. So while this simple bodyweight workout may not seem like much, as you repeat the circuit, you'll learn just how effective it can be. You can time yourself so that as you get better, you can race against your previous times.
Alternating lunges means alternate lunging forward with your right, then left (five times on each side). Check out our tips on how to do a reverse crunch here as well as how to do jumping squats here.
Get a printable version of this workout poster here.
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10 Tips That Will Make You a Better Runner
No matter what your running level, you can always be a better runner. Here are our favorite tips that we've used to become better runners over the years!
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Kendall Jenner's Pre-Victoria's Secret Show Meal Might Surprise You
Prepping for a show where "barely there" is the theme of the evening takes lots of discipline in and out of the gym, as model Gigi Hadid showed us with her intense two-a-day workouts leading up to tonight's Victoria's Secret Fashion Show (airing on television on Dec. 8). Now, her BFF and fellow model Kendall Jenner has shown us that she's just as reasonable about her runway prep, eschewing starvation and unhealthy diet habits for a very delicious-sounding meal that any clean-eating foodie would applaud. When asked what her pre-show dinner was, Kendall replied, "Chicken and sweet potato, egg whites, and avocado." With lots of protein and fiber to keep her full, along with healthy fats and blood-sugar regulating hormones to help her avoid energy crashes, Kendall's pre-runway meal gets an A+ in our book. Get more of Kendall's Victoria's Secret beauty tips here, and try her dinner yourself with these healthy recipes:
- 14 Healthy Avocado Recipes to Enjoy All Day Long
- 10 Tasty Ways to Make Sweet Potatoes a Weight-Loss Dinner
- 28 Boneless, Skinless Chicken Breast Recipes That Won't Bore You to Tears
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After Falling 200 Yards From the Finish Line, He Almost Gave Up, But Then a Cop Did This
There are good people in the world, and this video proves it. When Robert McCoy fell 200 yards from the finish line at the Rock 'n' Roll Marathon in Savannah, GA, Sergeant John Cain of the Savannah-Chatham Metropolitan Police Department rushed to help. He hit the pavement hard, leaving his face, knees, and shoulder badly bleeding. The sergeant said Robert kept whispering, "I've got to finish the race." John made it his mission to help the runner to his feet and get him to the end.
It turns out Robert, himself a cancer survivor, was running the half marathon in honor of his father, who died of cancer that past April. As a gesture of appreciation, Robert swung by the police station that Monday to give John his medal. "He deserved it more than I did, because if it weren't for him, I wouldn't have finished the race for my dad. He's the real hero." But oh no. The officer said of Robert, "Just his motivation, his dedication, his drive to that race made him a hero in my book." OK, you're both heroes. Now pass me the tissues.
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Meet Kiley Lyall: The First Runner With Autism to Cover a Major Magazine
The January/February 2016 issue of Women's Running will feature Kiley Lyall - a 24-year-old half-marathon runner with autism, the first autistic runner to be featured on the cover of a major fitness magazine. In an inspiring interview with the magazine, Kiley explained how she took up running after being diagnosed with autism and severe epilepsy at a young age. Even now, running doesn't come without its risks for Kiley, who says she had two seizures last year during her first half-marathon. Though the on-site paramedics suggested she stop the race, Kiley ended up finishing without any additional complications. Her brave stance: "My autism doesn't take over my days anymore. Although my lifelong seizures have recently become life threatening, when I run, it relieves so much stress on my brain, allowing me to function much better through most days!"
Kiley beat out 4,000 other applicants for the magazine's Cover Runner Contest, and she's not the only cover model they've chosen to represent runners of all ages, sizes, and ability - the recent cover with plus-size model Erica Schenk is another example of how the magazine is putting diversity center stage.
While we'll have to wait a few more months until the official cover reveal, keep reading to learn more about Kiley.
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Model Ashley Graham's Intense Workouts Are Not For the Weak
If you have any doubt that strong is sexy - and confidence is a trait you can strut at any size - then look no further than Ashley Graham. The plus-size model has been the star of major body-positive campaigns, including the SwimsuitsForAll ad that was touted as the Sports Illustrated Swimsuit Issue's first appearance of a plus-size model as well Lane Bryant's #ImNoAngel and #PlusIsEqual campaigns, championing curves and helping others embrace their body shapes. She even staged her own fashion show for her plus-size lingerie line at this year's New York Fashion Week, telling POPSUGAR Fashion, "I think that I'm sexy, comfortable, and chic, always. That's how I like to look at myself."
While we can't get enough of her glamorous ads and fashion show appearances, we love how she lets us into her dedicated fitness routine (through inspiring gym selfies and videos of her badass workouts) even more. Take a look at our favorite ways Ashley exercises to stay strong, confident, and be a major dose of body-positive fitspiration for all.
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300-Calorie-Burning Video Workout
Torching calories and building lean muscles doesn't need to take all day. Give us half an hour, and we will help you burn up to 300 calories. This 30-minute workout keeps you moving, mixing cardio moves with weight lifting to maximize your metabolism. To burn those 300 calories, you're going to have to push yourself. But we know you're up for the challenge! Grab your dumbbells, between five and 10 pounds; press play; and get ready to burn it up.
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Expert Says to Eat Dessert to Prevent Holiday Weight Gain
Once Fall weather rolls in, it means having to navigate a season's worth of holidays typically based on one thing - eating. It all starts with pumpkin-flavored baked goodies, moves onto bite-sized chocolate morsels, then onto an entire day devoted to preparing, cooking and eating a day's worth of calories in one sitting. The comes December with crispy latkes and those irresistibly adorably-shaped iced sugar cookies and more eating. Then of course there's the final holiday devoted to sipping cocktails and champagne. Before trading in your jeans for some fancy stretchy yoga leggings, certified dietitian Leslie Langevin, MS, RD, CD has five tips to help you enjoy the holidays without expanding your waistline.
1. Save Room for Dessert
A slice of warm apple coconut crumb pie with ice cream, those signature peanut butter kiss cookies, a classic cup of creamy egg nog - there are so many amazing desserts to look forward to this time of year. If you know this is something you really want eat (who doesn't?!), take a smaller portion of your main meal by using a smaller plate. This way you can save room in your tummy for this delicious extra.
2. Aim for Color
Fill your plate with vibrantly-colored options to help reduce your caloric intake. For appetizers, choose veggies over crunchy carbohydrate choices and seek out dips that are veggie- instead of cream-based. For meals, go for cranberry sauce instead of gravy, roasted sweet potatoes over buttery mashed potatoes, a salad over green bean casserole or loaded stuffing, and if bread is a must, go for whole grain. This helps boost phytonutrient intake and also keeps calories lighter.
3. Ask This Question
"Am I hungry?" This is the question you should ask yourself every time you grab something to eat. Listen to your own body's signals and make sure each bite you're reaching for, that you're aware of and truly hungry for. This will challenge your willpower immensely since holiday get togethers are always surrounding us with bowls and platters of nibbles. Remember that just because other people are noshing, doesn't mean you have to join in. Focus on the amazing conversations and connections of the people you're with, and eat when your body is ready, not when food is served.
4. Go Lighter Earlier
On the actual holiday, you know an obscenely enormous meal is in the horizon. No need to skip breakfast and lunch - that will screw up your metabolism and make you so famished, you'll end up devouring even more. Just eat lighter in the beginning of your day, so you'll be hungry for that larger meal. A green smoothie for breakfast and a salad for lunch is perfect.
5. Celebrate and Be Done
The actual holidays are one or two days long, so you should give yourself permission to indulge on those days. Giving into your cravings will allow you to move on, so you're not obsessing about it the entire season. Just remember not to let one day of overindulging lead to weeks of too much. Enjoy the amazing food then start eating healthy the following day.
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Calorie-Torching Plyo Workouts With Weights
If it's time kick your fitness life up a notch then this workout will push you to the next level. Mixing plyometric moves with challenging variations of weight-training exercises means you'll be burning more calories in less time. It's hard, but it's worth it. Print this poster, grab your weights, and get your sweat on!
Directions: warm up with five minutes of light cardio, then repeat each three-exercise circuit three times. Start with 10 reps of each exercise, building up to 15 reps of each move as you get stronger. Start with five-pound dumbbells, and work up to eight- or 10-pound weights to increase the challenge.
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You Have to Read This Woman's Empowering Response to Gym Bullies
As if we needed another unfortunate reminder that body shaming is not OK, one Facebook user recently penned an eloquent response to a few gym bullies she encountered. After hearing fellow gym-goers talking about her, Emily Farrington Smith shared her experience on Facebook:
So I got called fat today. It wasn't so much behind my back as it was directly TO MY FACE . . . you just didn't think I could hear you. Now, I don't have any daughters . . . but I do have sisters. And I refuse to settle for a world where they will grow up worrying what others think of them or thinking they are lesser humans because of how much they weigh. You see, I had just finished a workout. I'm at the gym trying to better myself as an individual, and while your comment really hurt me initially, I could honestly give a flying flip what you think of me. This body? Is actually pretty damn healthy. Since you felt like you could say whatever you wanted to me, I'm going to do the same. I am 5 feet, 9 inches tall and I weigh 220 pounds. Yup. I said it out loud. I weigh more than my husband and he has NEVER had a problem with that, not in the 10 years and 30 pounds gained that we've been together.
Emily then went on to rightfully explain how her health and fitness journey is entirely her own:
I'm going to keep working out. You'll probably see me at the gym again. Who knows, we may even end up taking a class together. But I'm not there for you or anyone else. See, I DO want to lose weight (that's why I put myself through the horrors of a treadmill almost on a daily basis). BUT . . . even if I never lose another pound again, there is absolutely nothing in this world that stipulates that if you're a certain higher-level size or weight that you MUST be unhappy with yourself.
She ended her post with this amazing message:
I know that hurt people hurt people, but you need to try and realize that everyone is fighting some sort of battle. I don't know what battle you're fighting that led you to say those things about me. Next time I see you, I'm going to smile and say hello. You obviously need a friend.
We are so inspired by Emily's vulnerable account and the badass way she stood up to naysayers.
Related:
- This Woman's Response to a Tinder Date Who Fat-Shamed Her Is So on Point
- You'll Smile and Shed a Tear From 1 Old Navy Shopper's Response to Fat Shaming
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Glamour's Women of the Year Awards Prove This Is the Year of the Badass Athlete
Glamour's 25th annual Women of the Year Awards at Carnegie Hall in NYC on Thursday night recognized women's influence and achievements in fashion, politics, business, and more, and with Amy Schumer opening the award ceremony, you know it had to be good! Aside from the gorgeous gowns on the red carpet, a prominent theme prevailed - 2015 was the year of the strong, powerful, confident athlete. Check out the highlights.
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How to Run For Weight-Loss Success
If your sole purpose for running is to lose weight, but you're not seeing the results you're after from all your hard work, that old saying, "Change or remain the same," totally comes into play here. Mix things up by including these four types of runs in your weekly schedule and you're sure to notice a difference.
- Hill repeats: For this quick but intense 20-minute workout, find a hill that takes about 60 to 90 seconds to run up (about 1/8 of a mile). Run up the hill, then run back down, and repeat six to eight times, depending on the length and steepness of the hill. You can do this workout on a treadmill, but you might find it mentally easier to do outside since conquering an actual hill is really satisfying.
- Sprinting intervals: For this 30-minute workout, you'll need to keep an eye on the clock. Run two minutes at a moderate pace (9- or 10-minute miles), then sprint for one minute at a fast pace (7- or 8-minute miles). Repeat this three-minute cycle 10 times. If this seems too hard and you need more time to recover between sprinting intervals, start off with this 45-minute walk-run-sprint workout instead.
- Fast runs: Running at a faster pace burns more calories, and the only way to prevent feeling like you're about to collapse from pain and exhaustion is to practice running at a faster pace. If your usual pace is 9:30-minute miles, no need to jump to 7:30-minute miles. Go fast enough so that you feel like you're pushing your comfort level, but are able to maintain it for three miles. This could mean going at a pace that's 10 seconds faster. Start off small, and as your endurance builds, you can increase your speed.
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Related: The Training You May Be Neglecting When You Shouldn't
- Long runs: Running longer also translates to more calories burned. So for this run, slow down your pace and go about two or three miles longer than normal (about 20 to 30 minutes extra). You'll be amazed at how quickly you'll build up endurance from just one longer run a week.
Along with these four different types of runs, be sure that at least one of them is on a different surface than you're used to. If you always run on the sidewalk, hit up some dirt or woodsy trails. If the treadmill is your go-to surface, get outside and run on a track or on a sandy beach. Different surfaces and routes will challenge your muscles in new ways, making them work harder so you get stronger and burn more calories.
Related: Can You Believe This Woman Ran a Marathon and No One Knew About It?
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12 Weird Yet Effective Ways to Lose Weight
You're sick of hearing that eating smaller portions and exercising are the key to weight loss. Find out what else works - these may sound weird, but give them a try!
Related: 100 Simple Ways to Lose Weight
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