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 7 janvier 2016
Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:How the Rise of Boutique Fitness Is Affecting the Business of Gyms
Working out used to be so straightforward: find a gym that's close to you, get in, get out, and get on with your day. Not so much anymore. This year saw an explosive rise in both boutique fitness and class-booking services such as ClassPass and FitReserve - a rise that many speculate is eating away at the bottom line of traditional big-box gyms.
Image Source: POPSUGAR Photography / Benjamin Stone
I, myself, am a gym dissenter - a fact that many of my friends find odd since I make a living as a fitness editor, and even outside of my job, I love to work out. Still, I haven't set foot in a traditional gym since 2014. Endless rows of top-of-the-line treadmills and fancy eucalyptus towel service still can't beat the feeling I get from working out at smaller studios. Amongst my friends, I am not alone - more and more of them are leaving their health clubs in favor of small studio memberships, free at-home workouts, or opting for pay-as-you-go classes at well-known boutique studios. Could 2016 be the year that we all say goodbye to the gym for good?
By the Numbers
The International Health, Racquet and Sportsclub Association (IHRSA), the trade association of the fitness industry, reports that of the 54.1 million people that had a membership to a health or fitness club in 2014, 42 percent were members of a studio. While some of these individuals held multiple memberships (most often a traditional gym coupled with a studio), the number of studios opened in 2014 showed a 200-percent increase from the previous year. When comparing this to only a seven-percent increase in the number of new gyms that were opened, it suggests that the industry is shifting away from traditional big-box chains. In short: studio business is booming.
From 2012 to 2015, the number of SoulCycle studios grew by 500 percent. Image Source: SoulCycle
Take SoulCycle, the biggest indoor cycling chain in the country. In the last three years, it has grown from 12 studios in two states to close to 60 studios in eight states. And how's this for a staggering statistic: in its recent IPO, the company reported it averages about 72,000 rides per week. Though one of the bigger success stories, SoulCycle is not an isolated phenomenon. National studio chains like Barry's Bootcamp, YogaWorks, and Flywheel continue to expand, while just about everywhere in the country is seeing an increase in local fitness boutiques specializing in yoga, Zumba, and CrossFit.
Meredith Poppler, vice president of media and communications at IHRSA, cites the dramatic growth of studios as two-fold: for owners, the cost of running a small studio is less expensive when compared to the overhead of maintaining a full-service gym, and consumers are looking for more than what big-box gyms can offer - specifically, a more tailored fitness experience. "These studios are centered on a particular community of people with similar passions [Pilates, Zumba, boxing], and provide a high-touch, personalized environment."
The experience, however, doesn't come cheap - class at many studios can easily cost $30 a pop. Yet, despite the high cost of participation, people are paying - now more than ever. As Racked reported on earlier this year, for more and more individuals, fitness has become a luxury item.
It's Personal
The need for personalization is exactly what Payal Kadakia was banking on when she founded ClassPass in 2013. (Note: I am a longtime member of ClassPass and love my membership.) The business model of ClassPlass is brilliant in its simplicity: members pay a monthly fee (around $99/month), which allows them to book classes through the ClassPass app or website at hundreds of studios and gyms in their area. Its growth has been nothing short of explosive. In 2014, ClassPass was in two cities and had 200 studio partners; today it is in 36 cities with more than 7,000 studios participating. Kadakia attributes the success of ClassPass to filling a void that was missing in traditional gyms - choice and flexibility. "Our platform makes fitting fitness into your schedule really easy as opposed to making a big commitment with little variety," she says. "It's also really motivating! So many of our members express that they're perspective has changed - that they look forward to getting up and going to class as opposed to dreading to have to fit in a workout."
The ClassPass mission? Let users "enjoy diverse and exciting ways to work out." Image Source: ClassPass
When explaining why she loves ClassPass, Lyndsay Roush, an active member since 2014, is exactly the type of person Kadakia speaks of. When Roush belonged to a gym, she was lucky to make a few workouts a month; since being on ClassPass, she's working out three to five times a week. "I love ClassPass because of the variety - I never get in a rut and I am taking classes I could never take at the gym," says Roush. "Reserving the class in advance helps keep me accountable and I love seeing my friends at my favorite workouts."
What's Ahead
Is Roush an example of a larger shift in the fitness world, or are new business models simply attracting an untapped - and hungry - crowd? Until the end-of-year numbers roll in from 2015, it's hard to know for certain. Equinox, Planet Fitness, and 24-Hour Fitness all closed 2014 with earnings that exceeded the previous year, and more people signed up for new gym memberships in January 2015 than ever before. It also can't be ignored that fitness studios primarily thrive in larger urban areas, so in some regions, gyms will remain the primary option for those needing a place to work out. And for others, the upwards cost of $20 per class is simply not possible or justifiable.
Big-box gyms have also remained successful by expanding on what it means to be a gym. When Club Industry, a trade magazine aimed at fitness business professionals, released its yearly report of top-earning gyms, there was a distinct pattern in the top 10. Though thought of as traditional gyms, almost all of the clubs on the list were much more than a collection of treadmills. Many are adapting to consumer needs by increasing studio space to allow for more specialized fitness classes. Given that others offer enticing extras like onsite healthy restaurants, juice bars, nutritionists, spas, and/or childcare, it might be more apt to call them wellness centers.
With numbers in the green, don't count the gym out just yet. Image Source: Shopstyle Photography
Perhaps what is most telling about the future of the fitness industry is that gyms are working alongside services like ClassPass to coexist. In San Francisco, for instance, ClassPass users can book gym time at Crunch, 24-Hour, and other local gyms. "Some gym operators absolutely love ClassPass since it brings exposure to their facilities and programs and fills classes that might otherwise not be full," says Poppler. And let's not forget the traditionals - many people prefer the convenience of a one-stop fitness shop and appreciate the amenities found at gyms like showers, towel service, and lockers, which are often missing from smaller studios. Yet these same folks are still willing to drop $20 at a yoga studio while keeping their gym memberships intact. What is crystal clear is that fitness is a thriving multibillion-dollar industry that shows no sign of slowing down, and if all the players continue to adapt with consumer needs, it seems there may be enough to go around for all. As Kadakia said, what people most want are choices - be that the gym, SoulCycle, or a running loop in their local park.
Related:
- 11 Ways Ronda Rousey Completely Knocked Out 2015
- The 10 Reasons We All Became Obsessed With Ballet in 2015
- How Women Pushed Body Positivity to the Forefront This Year
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Healthy,Food Magazine,Healthy Recipes,Food Guide :The Best Sparkling Wines to Buy at Every Budget
Shopping for sparkling wine can be a daunting task. Go too cheap and you run the risk of drinking something sickeningly sweet, not to mention having to deal with a nasty hangover the next day. But not everyone can afford to go with a well-known (and pricey) Champagne label. There must be some happy middle ground! We reached out to BevMo!, Trader Joe's, and Whole Foods to find out which sparkling wines are their top sellers, so you can rest assured your bottle of bubbly will be a good one.
BevMo!
- Ca'Bolani Estate Prosecco ($14 with ClubBev!)
- La Marca Prosecco ($13 with ClubBev!)
- Chandon Brut Classic ($15 with ClubBev!)
- Veuve Clicquot Brut NV ($49 with ClubBev!)
- Dom Perignon 2005 ($160 with ClubBev!)
Trader Joe's*
- Zonin Prosecco ($17)
- Chandon Brut Classic ($17)
- Mumm Napa Brut Rosé ($17)
- Korbel Brut ($10)
- Blason de Bourgogne Brut Réserve ($10)
*Reflects Hyde Street, San Francisco, location.
Whole Foods
- Gaston Chiquet Champagne ($45)
- Banfi Rosa Regale Brachetto D'Acqui ($22)
- DeChanceny Crémant de Loire Rosé Brut ($17)
- Presto Prosecco ($12)
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Healthy,Food Magazine,Healthy Recipes,Food Guide :20 Sweet and Savory Rolled-Up Versions of Your Favorite Foods
Lasagna is good, but lasagna roll-ups are even better. The same goes for most foods that you can turn into a spiralized version - something about making a childhood favorite like grilled cheese as a rolled-up, dip-friendly version is so much more fun. Read on to find 20 twisty spins on your favorite foods, both sweet and savory, like strawberry Nutella french toast roll-ups, chicken and sun-dried tomato lasagna rolls, and much more.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:When It Comes to Weight Loss, These 9 Chickpea Recipes Are Here to Help
Chickpeas seem to be everywhere lately - and for good reason: they're high in protein, fiber, folate, and zinc. And in a small study, chickpeas have also been shown to aid in weight loss. We love how versatile they are: whether roasted on their own, tossed in a salad, or even used in dessert, chickpeas seem to make every recipe better! See a few of our favorite uses here.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:When Stress = Headaches, Hop on Your Yoga Mat
When you're suffering from a dull, tension headache, try these yoga poses before reaching for medication. They're a series of forward bends and reclining poses that will soothe your head and release tension from your neck. They'll also improve circulation, slow down your breath, and calm your mind.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 9 of the Hottest Beauty Brands on YouTube Right Now
Whether it's Desi Perkins showing us how to perfect the art of winged liner or Jaclyn Hill teaching us the basics of a smoky eye, beauty vloggers offer some of the best makeup advice on the Internet. We turn to them when we want to learn how to DIY an artistry trick or discover a new beauty bag necessity. And these YouTubers know their stuff! Due to their undeniable influence, brands want to work them. Thus, they have access to just about any makeup product their hearts desire. But which brands do they go back to time and time again? Read on to get to know the nine beloved beauty label that YouTube beauty gurus swear by and the exact products that should be on your radar.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: How to Wear Makeup at the Gym Without Sweating It All Off
So you've successfully made it to the gym a few days in a row (we're proud!), allowing you to check off boxes on your New Year's resolution list. However, as a product-loving beauty girl, you may not want to have to make this decision: makeup or the gym? Working out with your war paint on could cause breakouts, let alone that the colors and formulas will easy smudge when mixed with sweat. To help you waterproof your favorites and choose ones that will complement your gym time, we consulted with Bobbi Brown makeup artist Kim Soane.
Bobbi Brown makeup is known for being long-wear and natural-looking so we knew Kim was the perfect expert to create the makeup looks below on fitness bloggers Chase Lindsay Rosen of Athleisurely and Evann Clingan of her eponymous site. Hair was styled by Sarah Potempa, and the photos were photographed at the iconic Chelsea Piers.
Keep reading for how to beautify for the gym - because you never know who the hottie on the spin bike next to you might be!
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: This Cinderella-Inspired Manicure Is a Disney Princess-Lover's Dream
While all of the Disney princesses give us solid reasons to love them (Snow White's on-point red lip, Rapunzel's killer braids), our favorite has always been Cinderella. Her magical outfits, those glass slippers, and her ability to run from a prince without knocking a hair out of place made her one of our heroines. Polish brand Orly must be inspired by her, too, because it teamed up with nail artist Miss Pop to create a truly regal Cinderella nail art look.
Just like their Disney villain designs and other princess creations, this manicure is a subtle and sophisticated nod to our favorite princess. Iridescent blue and sparkling lacquers from the Walgreens-exclusive polishes ($7 each in stores) pay homage to that iconic evening gown.
The best part? This look is as simple as it is classy. Read on for the quick and easy steps.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :Cheaper Than Trader Joe's: This Filling Steak Salad Only Costs $4 a Serving
A hearty Winter meal doesn't have to be complicated or expensive. Brandi Milloy from Eat the Trend and Get the Dish stopped by the Today show to cook up an Asian-inspired flank steak salad, and the best part is it'll feed the family for under $15. Dinner just got easier!
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Healthy,Food Magazine,Healthy Recipes,Food Guide :A Fast and Easy Pasta Recipe That Feeds the Family For $15
Who doesn't love breakfast for dinner? Brandi Milloy from Eat the Trend and Get the Dish stopped by the Today show to cook up a delicious eggs-and-bacon version of a classic Italian pasta dish, spaghetti alla carbonara, all for under $15. Yum!
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: The Cutest Sulfate-Free Shaving Cream You'll Ever See
Let's face it: shaving cream costs less than a bottle of water at Coachella. And most people would say they don't even buy shaving cream; they use soap, or even conditioner, to get their legs silky soft. But soap can dry out your legs, and who wants to use their precious conditioner on their legs? (As a blonde, I spend good money on a conditioner that will help preserve my color.)
A DIY shaving cream is the winning solution. Admittedly, we made another version a few years ago, but it kind of defeats the purpose of a DIY when you're using up four other beauty products to create it. This version leaves your legs soft, smells good, and is a true sulfate-free, chemical-free alternative to your average shaving cream.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Unique Makeup Brushes to Get Your Most Flawless Look Yet
By now, many of us may be familiar with the basics of makeup brushes and might even have a few favorites stashed in our makeup bag. After all, great makeup isn't just about the products you use - it's also about the tools used to get your look. Beauty brands are constantly debuting new versions of classics, but lately we're seeing a slew of new innovations that look quite different from what we're used to. We did a little investigating to see what the deal with these unique brushes was, and it turns out that while some are made for specific purposes, you can get everyday use out of most.
From a vintage-inspired brush to a lambswool pouf, here are seven brushes out there that are anything but ordinary.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Gwen Stefani's New Urban Decay Launches Will Awaken Your Inner Ska Goddess
I was already obsessed with the Gwen Stefani x Urban Decay collection - after all, the singer and the makeup line were pivotal members of my formative years - but now they've gone and expanded the range. Be still, my beating heart. Starting on Jan. 12, the brand will add a brow set, a blush palette, lip liners, and EIGHT (!!!) lipsticks to its site, but since we couldn't wait until then, I'm giving you a sneak peek at them now.
I admit, I was disappointed that the collection didn't revive the original Gash, a discontinued lip shade that was one of Gwen's signature reds back in the day (the new take on it isn't the same). That said, Urban Decay has released five new brilliant carmine hues that will sate my inner ska starlet. And dedicated No Doubt fans will recognize nods to their favorite songs in the products' names! Keep reading to see all the glorious Gwen swag.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 30 Tiny Finger Tattoos You'll Want to Flaunt ASAP
So you've decided you want a tiny tattoo - welcome to the ink gang! If you're still not sure about the placement of your new body art, consider your hands. We already know how good Flash Tattoos can look when carefully placed on fingers, so why not make a permanent commitment to the chic style? It's a great way to show off a passion, talent, or belief without saying a single word. And if you talk with your hands, your ink will make an even louder statement! Get inspired when you read on.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Did Today's Workout Make You Want to Cry? Adele Can Relate
Sometimes you just need to cry on the outside during crazy-hard workouts, so thank Adele for feeling the pain with us. We know you've been working hard getting ready for your North American tour, and we can totally relate to the I-can't-wait-for-this-to-be-f*cking-over face. We'll think of you the next time we want to punch someone in the face cry at the gym.
Related: This Adele "Hello" Parody Knows Your Hatred For Kale and Squats
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Beauty Junkies Will Coo Over This Little Boy Who Loves Makeup
If you're a true beauty junkie, you likely grew up begging your parents to let you play with cosmetics . . . even if you were still in elementary school. This little makeup maven you see below can relate. Ethan is just 8 years old, but to our surprise and delight, his mother fully supports his obsession despite his tender age.
We learned of this talented tot via Joey Killmeyer, a MAC Cosmetics makeup artist who met Ethan his first day on the job. Joey was filling in for another artist that day but declares that it was meant to be that he worked with Ethan. "It shows me the world is changing from when I was his age and that there is hope for kids who are different," he explained in a Facebook post. According to Joey, he painted one side of Ethan's face, but the 8-year-old did the other. "He wanted to learn drag makeup. . . . he is a very talented guy," he said.
While we were terrified that this post was opening up Ethan to attacks by insensitive Internet citizens, we were happy to see that many were as supportive as his mother. "Girls are gonna be jealous of those brows little man #slay," said Facebook user Jordan Hart. "The only anger I have about this post is that this little boy's makeup looks better than mine," cracked user Lexi Lane.
We're hopeful that Ethan ends up hosting a very successful YouTube channel in the future. He has serious skills, and we'd love to learn techniques from him. But above all, we're glad to see that he's allowed to experiment with makeup. A man (or boy) playing with makeup doesn't say anything about his sexuality - it expresses his artistry and audacity. So do you, Ethan! And please teach us the secrets of your plum eyebrows on fleek.
A couple weeks ago I got my certification in lessons for MAC. Today I got to do my first one. I was not originally...
Posted by Joey Killmeyer on Sunday, January 3, 2016
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Who Says Plus-Size Women Can't Do Yoga?
It's time we shatter the myth that only thin people do yoga, and this video is gorgeous proof that strength, flexibility, and confidence come in all shapes because they all come from within. Yoga is a state of mind, and no matter what size your yoga pants are, anyone can rock a damn fine Down Dog. You'll want to watch this video over and over again because this song is killer.
Related: How This Curvy Yogi Is Helping Others Embrace Their Body Shapes
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: Everything You'll Ever Need to Know About Going Platinum Blonde
The night before my first appointment at Sally Hershberger Downtown, I examined my dark mane closer than I ever have in all my years as an Asian (that's a lot of years). The way the small lamp on my nightstand bounced off my crown, creating a half-circle glow that starkly contrasted with my black hair, like a halo above my visage, almost moved me to tears. Was I getting cold feet? Maybe. Was I being dramatic? If you say so. But what was certain was that I was going to miss my natural hair color. We'd never been apart from each other before (aside from a failed at-home bleaching attempt at age 13), not even for a Clairol Summer fling.
Luckily, the trepidatious moment was fleeting and I quickly remembered my mission. I was going to become a completely different person the next day. Tomorrow, I would start my two-session transformation from a regular ol' Asian to a platinum blonde one, which, barring cosmetic surgery, is probably the most dramatic change an Asian girl can make. Sure, only my hair was being overhauled, but it does make up about 40 percent of me.
Since childhood, I've marveled at the likes of Debbie Harry, then Courtney Love, followed by perennial platinum Gwen Stefani, and most recently Sky Ferreira. I've been coveting their punk-inspired, white-blonde manes as something I could only ever dream about, but never have. But as hair technology continued to advance, something miraculous happened: Asian women, who for the most part had only been able to go orange, started to go platinum successfully.
Models Soo Joo Park, Ai Tominaga, and Daul Kim (RIP) set a new bar in the fashion industry by going platinum. Fashion host Amy Pham helped introduce the look to a more mainstream audience, and now throngs of regular Asian girls who had similar dreams of experiencing the yin to their hair yang are following suit. And I was next in line. As quickly as it came, my apprehension evaporated and once again I was eager to finally fulfill a lifelong dream. Only one more night of sleep stood in my way.
Having said all that, going from black to platinum is no joke. It is a serious process. When I met with my brilliant, sweet, devastatingly handsome colorist, Daniel Sanchez (who has worked on Karlie Kloss's mane) at Sally Hershberger for our consultation, he immediately assessed that making my hair platinum would take two sessions and at least eight hours.
After experiencing what ended up being 15 hours total in the salon chair, I can say with confidence that the longer the process, the better the results. Unless you want your hair to go into shock and become straw or, even worse, fall out in clumps, you'll want your colorist to take his or her time and go as gently as possible on your strands. So, armed with my cell phone charger and a pantry of snacks (crackers, pretzels, hummus, beef jerky, and Kind bars), I ventured to Sally Hershberger the next day poised and ready to go platinum.
If you, too, are considering stepping into the light, but are still trepidatious of the process, keep reading to discover exactly what to expect during a black-to-platinum hair color transformation.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :15 Times Enchiladas Were the Best Dinner Decision
Cheesy, carb-loaded, and saucy: what's not to love about enchiladas? There's something for everyone in this collection of enchilada recipes, whether you are craving something vegan or want something extra creamy. One thing's for certain: this baked casserole dish deserves to be doubled, so you can bake one for dinner now and freeze the other for another night.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: The Most Gorgeous Beauty Looks From Golden Globes Past
The Golden Globes are this Sunday, and we're already getting excited to see what hair and makeup looks the biggest names in movies and television will be bringing to the red carpet. While you check out this year's nominations, we're also honoring our favorite beauty moments of Golden Globes past. Yes, Cameron was once a brunette, and remember Natalie Portman's pixie? See who else had some stunning looks, and don't forget to check back for our coverage this weekend.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: How to Know What Face Mask Is Right For You
Once you've mastered your skin care routine, the best way to keep your complexion glowing is to add in a mask treatment. Skin expert Kate Somerville recommends using a mask once or twice a week depending on your skin's needs. To find out what you should be using for your skin type, ]read on.
Sensitive: For sensitive skin types that experience redness, Somerville advises looking "for something with minerals to calm any inflammation." Try Avène's Soothing Moisture Mask ($26), a creamy option that features natural minerals from the thermal waters in the Cévennes mountains.
Acne-Prone: "If you've done a lot of extractions, a clay mask is a great choice, because it will pull any remaining infection out of the pores and close them down," Somerville explains. A clay mask is also a wonderful option for oily complexions, because it will also help to absorb any excess sebum. Try the Kate Somerville Clearing Mask ($45), which is formulated with kaolin clay to combat oily skin.
Dry: Add moisture back to a parched complexion with a hydrating treatment, like Caudalie's Moisturizing Cream Mask ($39). You can also use an exfoliating mask that will dissolve away dry, dead skin cells, such as Ren's Glycol Lactic Radiance Renewal Mask ($55), which contains glycolic acid to smooth roughness.
Combination: If your skin is truly combination - think: an oily T-zone matched with a dry complexion - then try one oil-absorbing mask where you need it and a moisture-rich option on the dry areas of your face.
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: 43 Golden Globes Hair and Makeup Looks That Weren't So Pretty
The Golden Globes are this Sunday, and we'll be providing coverage of the glamorous event all night long. Until then, why not take a look back at some past red carpet missteps? The photos here prove that even natural beauties have their off days. So keep reading, and beware: '80s hair, heavy-handed bronzer, and drawn-on brows are comin' your way.
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Healthy,Food Magazine,Healthy Recipes,Food Guide :16 Noodle Soup Recipes That Are Like a Warm Hug in a Bowl
Unlike most comfort foods, noodle soups are typically pretty light, bringing the best of both worlds to the table. Keep reading for 16 bowls of steaming, brothy options ranging from pho to ramen to classic chicken noodle.
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Fitness Club,Fitness Articles,Life Fitness,Training Program,Workout:Add This 12-Minute Workout to Your Routine For Sculpted Abs
The following post was originally featured on Jill Conyers and written by Jill Conyers, who is part of POPSUGAR Select Fitness.
Ever have one of those weekends that is exceptional and you hate to see it end? That was my weekend. It was relaxing, productive, fun and with a lot of laughs. See why I didn't want it to end?
Friday I mentioned a surprise date night with my husband. [Best surprise ever] we went to see Trans-Siberian Orchestra, my all time favorite Christmas music. The show was phenomenal and even better than I imagined it would be.
This week is a supplemental workout of 12 minutes targeting the core. First, how about a little anatomy?
Your core is more than your abs and they're not synonymous. The abdominals are essential in the core muscle group and they include all the muscles of your back and your obliques.
Primary Core Muscles:
Rectus abdominis: the six-pack muscles in front of the belly that are activated when you do crunches.
Transverse abdominis: deep muscles under the six-pack that pull your abdominal wall inward.
Obliques: the ab muscles on the sides of your torso that help you bend to the side and resist rotation.
Hip flexors: the muscles that allow you to flex your hips and raise your upper legs to walk and run.
Lower back: the many muscles here play an important role in core mechanics by keeping your spine stable when you bend backward.
Now on to the workout.
Supplement your workouts with this workout 2 days a week to sculpt your abs and strengthen your core.
Equipment needed:
- Mat
- 2-5 pound dumbbell
- Timer
Remember:
- Brace your core.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer's discretion and sole risk.
Wood Chop (1) Hold a single dumbbell with both hands above your right shoulder. (2) Rotate your torso to the right and, with control, swing the dumbbell down and to the outside of your left knee by rotating to the left and bending at your hips. (3) Reverse the movement to return to the start position. (4) Complete the prescribed number of reps on the left side, then do the same on your right side, holding the dumbbell over your left shoulder.
Toe Touch Crunch (1) Start in position of a basic crunch, then lift your legs off the floor and hold them up toward the ceiling with your feet flexed. (2) Holding your arms straight up with your fingers toward your toes, perform a basic crunch with your fingers touching your toes.
Boat Pose (1) Sit on the floor with your legs straight out in front of you. (2) Keeping them straight, raise your legs until they are at a 90-degree angle from your torso. (3) Your torso will naturally fall back, but instead of letting the spine collapse, make a V-shape with your body. (4) Bring the arms out straight in line with your shoulders to a balance. Beginners, bend your knees if necessary, bringing the calves parallel to the floor (Half Boat Pose).
Plank with Hip Rotations (1) Assume a plank position with your forearms flat on the floor and your palms down. Your body should form a straight line from your head to you ankles. Brace your core. (2) Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance. Don't change your lower back posture as you twist your body. (3) Repeat to the right, that's one rep.
Standing Oblique Crunch (1) Stand with your shoulders in line with your hips and raise your right arm. (2) Shift on to your left leg and lift and rotate your right leg at the hip, turning your toes out. (3) Crunch your right elbow and your right knee together, pinching your waist. Return to the start position. (4) Complete the prescribed number of reps on the right side, then do the same on your left side.
Circle Crunch (1) Lie face up with your knees bent, your feet flat on the floor, and your hands behind your head with your fingers lightly touching. (2) Lift your shoulders off the floor until you feel a tight contraction. (3) Curl your torso around in a small, clockwise circular motion (starting from 6 to 9 to 12 to 3 o'clock and back down to 6). That's one rep. (4) For the next rep, repeat in the opposite, counterclockwise direction.
Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Gradually increase the time you can hold this position with good form.
Supplementing this workout with your workouts for the week might look like this:
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Beauty Supply,beauty magazine,beautiful homes,beautiful skin: This Dutch French Braided Mohawk Will Make You Look Badass
January is notoriously the busiest month for gym-goers, and if you're committing to better fitness habits this year, then you should do it with style. To help up your workout hair game, we asked celebrity stylist Sarah Potempa to create five easy braided looks that will hold your strands in place in the most eye-catching way. Bobbi Brown makeup artist Kim Soane painted the faces of our fitness blogger models, Chase Lindsay Rosen of Athleisurely and Evann Clingan of her eponymous site, using long-wear, waterproof products. Everything was photographed at the iconic Chelsea Piers, which boasts a bevy of creative sweat-inducing classes. Every day this week, we will be revealing a new look, including this french fishtail ponytail, braided ballerina bun, and twisted chignon.
If you're a runner, then you need a sleek style that will allow you to zip around the track or on the treadmill. Swap your basic ponytail for this dutch french braided mohawk that actually features three plaits! Keep reading to learn how to DIY it.
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