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 4 février 2016
55 Healthy Snacks That Will Make You the Star of a Super Bowl Party
For a lot of people, Super Bowl Sunday equals Super Bowl snack time. Savory items like chips, dips, wings, and pizza are standard, but it's not a bad idea to also offer up healthy, lighter fare for your guests.
Intercept empty calories, sugar, and fat by making these better-for-you alternatives to the classics. With tasty food like this, you won't miss the traditional nachos, ranch dip, or chicken wings!
Ben & Jerry's Just Debuted 4 New Vegan Flavors and We Tasted All of Them
Vegans and lactose intolerants everywhere are rejoicing over the breaking news from Ben & Jerry's: four brand new, dairy-free, 100 percent vegan ice cream flavors have hit supermarket shelves, and they promise "euphoria" with every bite. Now that you know they're available, we have the information you're really looking for – how do they taste?
We hosted a taste test here in the office, and though the responses were mixed, the verdict was clear: if you can't eat regular ice cream, the Ben & Jerry's nondairy version is a dream come true. Our favorite response was from our lactose intolerant voter, who liked all the flavors: "I haven't had real ice cream in 10 years, so this is amazing."
Here's how all the flavors stacked up . . .
These #LegDay Quotes Will Either Make You Laugh Out Loud or Cry Inside
If leg day is part of your weekly workout schedule, these quotes will ring all too true.
The 4 Foods a Trainer Says You Should Never Eat
Despite its name, the Telluride WOW Fitness Festival isn't just about push-ups, crunches, and burpees. There is also great advice being shared - including this nugget from trainer Jonathan Ross: "One bad meal won't transform your body, just like one good meal won't equal immediate results; the body builds itself from habit." If you're curious to know which habits matter in the long run, Jonathan offered up his rules for things you should always - and never! - do when it comes to eating.
Always
Eat veggies and protein at every meal: We're not talking fried, cheese-covered, or canned vegetables, either. Not only are fresh veggies rich in vitamins and antioxidants, but their water and fiber content also help keep you full. If the thought of eating veggies all day long makes you gag, then get over it, says Jonathan. "Healthy food tastes boring for a little while. Your taste buds adapt." Alongside those veggies, make sure you have protein. Jonathan cites several studies showing that a diet rich in protein helps control cravings while also helping to build lean muscle mass, adding to the body's fat-burning potential.
Eat healthy fats: Forget what you think you know about low-fat diets; it's all bunk, says the trainer. Good-for-you fats help lower LDL (bad) cholesterol and boost your HDL (good) cholesterol; they've also been shown to reduce belly fat. Look to incorporate monounsaturated and polyunsaturated fats into your meals while avoiding saturated and trans fats. Avocados, olive oil, and nuts are all great options.
Plan, prepare, pack: The best way to maintain a healthy diet is to be in charge of it yourself. Jonathan recommends cooking meals at home and packing your lunch whenever possible. Another tip: keep water and healthy snacks in your purse, car, and gym bag. This way, you won't be tempted to order out when you're on the go.
Be kind to yourself: Even with the best intentions, binge-eating might happen. Whatever you do, don't beat yourself up, warns Jonathan. "Handle slipups as nothing more than they are," he says. Consuming yourself with guilt can make things worse; part of sticking to a healthy diet involves feeling good about yourself and the choices you make.
Never
Drink calories: You've heard it before, but soda, juice, and other store-bought beverages are some of the biggest obstacles when it comes to maintaining a healthy diet. They contain no real nutrition and are basically nothing but sugar, the trainer adds. The one exception Jonathan makes for this rule are healthy smoothies. Look for recipes that contain fiber, protein, and healthy fats.
Skip meals: When you want to change your body, nutrition is key. "Fill your gut to lose your gut," says Jonathan. "It's the best way to lose weight and keep the body going." Jonathan also advises to eat "real food" - the more you know about where it came from or what it's made of, the better. Eat four to six small meals each day, and make sure that protein is a component in everything you eat, he says.
Eat fried foods: Yes, Jonathan did say that occasional indulgences are OK, but fried foods are something he almost always steers clear of, saying they're "completely destructive to the body." Fried foods are widely available (and cheap), making them hard to steer clear of, but the amount of trans fat they contain should be enough to scare anyone, he says.
Eat sugars or grains at night: While Jonathan is a huge fan of whole grains, he says to avoid them at night, along with sugar and starches. Just like trainer Bob Harper, Jonathan believes that breakfast should be the heartiest meal of the day; from there, gradually lighten as you get closer to dinner. Starches and grains are more calorie-dense and unneeded at night when the body is winding down, says Jonathan.
25 Moves to Help Shape, Lift, and Sculpt Your Butt
If you're bored with basic squats and lunges, here are some new moves for working your backside before hitting the seaside this Summer. To start targeting your glutes, grab an exercise ball, weights, and a resistance band - your backside will be in tip-top shape in no time!
Related: All-Time-Best Inner-Thigh Exercises
33 #BBG Instagram Accounts You Should Be Following If You're Obsessed With Kayla Itsines
While you might not yet be familiar with the Australian trainer and Instagram sensation Kayla Itsines's Bikini Body Guide workouts, the comprehensive fitness and nutrition guides sparked a cultural phenomenon. Kayla's body-positive, inclusive point of view has created a community of empowered women; said global community erupted on social media, taking shape in an infinite number of Instagram iterations, sometimes referred to as "BBG accounts."
Just scroll through #bbgsisters, #thekaylamovement, or #kaylasarmy, and you'll immediately be overwhelmed with endless jaw-dropping transformations, tearjerking weight-loss stories, women overcoming eating disorders and becoming stronger, and some seriously motivational fitness tips and recipes. From the Netherlands to Singapore, Ohio to Idaho, South Africa to Australia, and everywhere in between, here are a handful of our favorite BBG Instagram accounts - and if we've missed your favorite, be sure to tell us in the comments below!
mercredi 3 février 2016
5 Healthier Ways to Enjoy Carrot Cake
If you are one of those people repelled by the idea of carrot cake, chances are you've never had the dessert quite like this. From smoothies to protein balls, we've given a unique and healthy spin to the conventional dessert that we aren't afraid to say is better than the original.
Get Ready to Take Our 1-Week Smoothie Challenge!
Sometimes all you need is one little change in your day to get you on the healthy path, and this Smoothie Challenge could be it. Since the number one thing you should be doing to lose weight is to eat more veggies, here are seven healthy, veggie-packed smoothie recipes to enjoy every day of the week. All you need to do is replace one meal with them (breakfast is usually the easiest), and you'll be on your way to a healthier day.
A Nutritionist Shares Her Tips For Detoxing
Without the monotony of the workweek to help keep you in check, it's easy to veer away from a healthy routine during the weekend. Workouts get skipped, too many cocktails are sipped, and you wake up on Monday full of regret. Instead of thinking about what you should have done, Monday marks the perfect time to get back on track, setting the tone for the rest of the week. Before you lock yourself down on a no-carb, no-alcohol, no-everything diet, start with these approachable detoxing tips from Eve Kessner, holistic nutritionist and SoulCycle instructor.
- Hydrate, hydrate, hydrate: Eve can't stress this point enough, "Drink lots of water!" Besides balancing out the dehydrating effects of any imbibing you did over the weekend, Eve credits water with helping the body "flush out any toxins it's holding on to." Start the morning with our wonder beverage of choice: hot water with a lemon, which among other things has been shown to aid in weight loss. From there, be sure to drink from your water bottle throughout the day. Make it a goal to refill it more than a few times before hitting the hay.
- Get up and move: When it comes to sweating out the bad stuff and upping endorphin levels, Eve says that exercise is key. If you're up for it, she suggests a fast-paced cardio session since it will boost the body's metabolism, allowing you to better burn off some of those weekend indulgences. If you went too overboard on Sunday and the thought of a high-intensity workout has your stomach feeling queasy, opt for a walk or restorative yoga session instead.
- Eat clean: After a few food-filled and sleep-deprived nights, it's important to not give in to junk-food cravings. That pumpkin cream cheese muffin might seem like a good breakfast, but you'll end up feeling worse than you did when you woke up. Now is the time to eat fresh, whole foods. "Raw foods have higher nutrient density, so you get more bang for your buck and inherently less sugar," says Eve. Enjoy a nutrient-rich smoothie for breakfast, a fresh salad for lunch, and follow Eve's guidelines for putting together the perfect dinner. Above all, Eve says to "avoid anything processed."
- Get some rest: One of the best ways to reset the body is to make sure you're getting enough sleep. "This one is tough [when you have a busy schedule], but superimportant for your body's recovery," says Eve. Skipping out on enough sleep can lead to stress, weight gain, and an overall decline in good health. If falling asleep is hard for you, follow these all-day habits for a better night's rest.
A Game-Day Game Plan For a Healthier Super Bowl Spread
Looking for the perfect Super Bowl party snacks, but worried about the guilt that follows? Thankfully, dietitian Julie Upton, MS, RD, of Appetite For Health, is here to offer eight different guilt-free snack ideas that will help you score major points with your friends and family this weekend.
Will you be tuning in to watch Super Bowl XLIX as the New England Patriots take on the Seattle Seahawks for the title of world champions? If so, you'll want to avoid racking up too many (nutrition) penalties from typical football foods like chips and dip, wings, pizza, and beer. These football faves can easily pile on more than 2,500 calories - more than you need in an entire day! - and leave you feeling like a 300-pound NFL lineman.
Below are eight of my favorite Super Bowl bites that will be part of my game-day menu:
- Fresh veggies: I always serve a large tray of veggies with healthy dips during the game to help fill me up, not out. Most veggies have fewer than 50 calories a cup compared to 150 calories in regular potato chips. Baby carrots, celery, cherry or grape tomatoes, broccoli, jicama, and bell peppers are some of my faves.
- Better chips: It's not game day without crunchy nibbles, so I buy better munchies that have fiber and protein. To shave about 30 calories per ounce (15-20 chips), opt for baked instead of fried. For a tortilla chip, I like lentil- or bean-based options or Lundberg Multigrain chips because they provide some fiber and protein compared to other chips; for pita chips, look for one made with whole grains.
- Skinny dips: Most cheese- or sour-cream-based dips will blow your calorie budget and pile on a lot of unhealthy saturated fat. I serve black bean dip and hummus, which provide protein and fiber and keep saturated fat low. For example, Sabra Classic Hummus has just 35 calories and less than a gram of saturated fat per tablespoon compared to nearly two grams of saturated fat in a tablespoon of regular sour cream. I also use hummus for a stand-in for mayo on sandwiches and when making deviled eggs.
- Holy guacamole!: This year, Americans will devour a record number of fresh avocados - 240 million - during Super Bowl week. That's fine by me, as I'll be enjoying plenty of guacamole too. A tablespoon of guacamole has about 30 calories and 2.5 grams of fat, most of which is beneficial monounsaturated fats. To make, here is my favorite guac recipe.
- Buffalo-style "wings": According to the National Chicken Council, Americans eat more than 1.25 billion wings while watching the big game - that's enough wings to cover the distance from Seattle to Foxborough, MA, nearly 28 times. Since the average fried wing with ranch or blue cheese dressing will set you back about 125 calories, I save hundreds of calories by making grilled or broiled "buffalo-chicken strips" by coating strips of boneless skinless chicken breast in a hot buffalo sauce then baking or grilling the chicken.
- Salad pizza: It won't be game day without pizza, but did you know that just two slices from some delivery chains set you back nearly 600 calories? I make my own lighter pizzas with a store-bought whole-wheat crust that I bake with fresh mozzarella, red onion, and olives. Once baked, I top it with a fresh arugula salad.
- All-star sips: One thing I try to live by is limiting liquid calories, because research shows that you don't compensate for beverage calories by eating less food. Since alcohol stimulates appetite, I try to steer clear. Come game day, I'll be drinking fruit-infused sparkling water.
- One-bite desserts: For a sweet finisher, I look for dark-chocolate-covered almonds and one-bite brownies and cookies. Not necessarily guilt-free, but better than many typical choices.
Game on!
Run, Don't Walk, to Your Nearest Grocery Store and Grab Ben and Jerry's Nondairy Ice Cream
When news broke that Ben and Jerry's was creating dairy-free flavors, it was almost too good to be true. Well, the proof is in the ice cream because the line of treats is finally here! They're not only made with non-GMO almond milk, but they're also 100 percent vegan. And the best part? The healither alternatives are being offered in some of Ben and Jerry's most beloved flavors, including fan-favorite Chunky Monkey, Chocolate Fudge Brownie, Coffee Caramel Fudge, and P.B. & Cookies. So wave goodbye to that guilty feeling you get after devouring an entire pint during one episode of The Bachelor, because these are here to stay.
It's the Holidays in March: Fitbit Announces Another Collection Launching This Spring
Just when we thought Fitbit couldn't get any better, the brand recently announced its latest addition: Fitbit Alta. The new gadget is sleeker and slimmer than existing Fitbit trackers and will be more customizable than ever before. The Alta can be used with interchangeable bands ranging from rich leather to chic silver, and designer Tory Burch will also be designing a line of accessories compatible with the device. It will include a variety of enhanced features to help you make the most of your workouts, which include:
- Smart notifications such as call, text, and calendar alerts.
- Reminders to help you stay active and reduce stationary time.
- Weekly exercise goals, all-day activity, and automatic sleep tracking.
- An easy-to-read tap display that shows your activity stats.
With successful launches like the Tory Burch for Fitbit Flex collection and the impending release of the Fitbit Blaze Smartwatch, Fitbit has truly established itself as the leader in fitness tracking technology that's both functional and fashionable. We're guessing Fitbit Alta, available for presale today for $129.95 and hitting stores in March, is going to be just as good as its predecessors.
An 8-Week Plan to Make You a Runner
A runner isn't born overnight: it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here's an eight-week plan to get you running 30 minutes straight. Whether you enjoy running outside in the fresh air, or hitting the treadmill at your gym, this plan will turn you into a runner in just two months.
This plan involves three running workouts per week. On the days you're not running, it's OK to work your muscles in other ways by doing different forms of cardio, strength-training sessions, or yoga or flexibility training. As always, listen to your body and adjust the schedule as needed to allow for much-needed recovery time. Begin each workout with a five-minute warmup, followed by a five-minute cooldown.
Here's a printable version of this workout that you can take to the gym or share with your friends.
Hot Sauce Could Be the Weight-Loss Condiment You're Looking For
If you love piling the spice on heavy, chances are you're already aware of the flavorful wonders of hot sauce - we're big fans of sriracha and Tabasco over here. But hot sauce offers more than a little kick to your senses, it can actually be a tasty resource for successful weight loss. Here are five reasons to get spicy.
Related: Eat These 6 Everyday Foods to Burn More Calories
- It doesn't pack on the calories: While certain condiments offer plentiful flavor, hot sauce does the same at a fraction of the calories. It varies from brand to brand, but most hot sauces are approximately six calories per tablespoon.
- It kicks up your metabolism: Hot sauce offers a boost of vitamin C and capsaicin, a compound found in hot peppers that is responsible for the serious heat. But even better than sheer flavor factor, vitamin C and capsaicin have both been shown to assist in revving up your metabolism.
- It helps with aging: A large study recently confirmed that individuals who ate spicy food on the regular were more likely to live longer than those who don't.
- It helps keep you satisfied: A little goes a long way with hot sauce! For your sodium level's sake, you definitely shouldn't douse all your food in it, but by keeping your food spicier, you'll need to chow down a little more slowly. Hot sauce is a great way to pace yourself if you tend to keep things harried when you're eating.
- It can better your mood: While other factors are absolutely at play here, capsaicin brings on endorphins. Not only do these endorphins lessen the spicy blow of the next bite, we know that they are integral to sustain a good mood.
Sub in These Slim Dishes For Your Super Bowl Spread
Will you be tuning in to watch the Denver Broncos take on the Carolina Panthers in Super Bowl 50? If so, you might want to avoid the pitfalls of typical pigskin party fare. Chips and dip, pizza, loaded nachos, wings, and beer can pack in around 2,500 calories - more energy than you need in an entire day. You'd have to jog around 20 miles or walk for more than 10 hours to burn all those calories off.
Here's what to bench and what to start to slash hundreds of calories off your game-day menu. These all-star substitutions have all the flavor, minus the fat of traditional football party fare.
How to Say Yes to Early-Morning Workouts
When your alarm goes off, do you curse its very existence and hit the snooze button eight times before finally dragging yourself out of bed? While you may not be one of those naturally perky turkeys who happily wakes up an hour before work to slip on their sports bra for a sweat session, if you find you're skipping out on exercise altogether because you're too busy or too tired, then you might have to learn to love morning workouts. Here's how a nonmorning person like yourself can turn into an early-rising morning exerciser.
Related: Hate Morning Workouts? You Should Probably Read This
- Tuck yourself in early: You can't go to bed at midnight and expect to rise and shine at 5 a.m. with barrels of energy for a kick-butt morning workout. Get into the habit of going to bed early enough so you get at least eight hours of zzz's.
- Induce sleepiness: Not sleepy enough to fall asleep early? Try limiting your caffeine during the day, and be finished with your last caffeinated drink by 4 p.m. Warm baths, a cup of tea, a calming sleep-inducing yoga sequence, ditching the TV and computer use before bed, eating these foods, and sticking to a regular exercise routine can help you fall asleep more easily and help you have a more restful, solid night of sleep.
- Get personal: Find creative ways to inspire morning workouts. Remember, it doesn't even have to do with the workout - conjure up an image of that cute guy you've seen at the gym lately, or get excited about a tasty new breakfast idea you can enjoy post-workout. If you need a bigger push to get you through the actual workout, getting to listen to new songs from your favorite artist or the next chapter in that riveting book on tape might be just the thing. Or maybe the excitement of using new sneakers or trying a different running route. If you have something you're looking forward to once you wake up, you'll find it impossible not to get out of bed.
- Make a date: You know you love Zumba and your gym only offers it at 6 a.m. Make an appointment with a trainer or plan to meet a fitness buddy at the park to go for a run. Scheduling morning workouts with specific times is a surefire way to get you there.
- Go ahead and reward: Either give yourself a little treat after each morning workout or make a goal to exercise every day, Monday through Friday and on the last day, buy yourself a new fitness top, get a pedicure, or go to the movies with a friend. Rewards are huge motivators, and thinking about the pleasure that comes after your hard work may give you that emotional push out of bed.
Home Gym Essentials For Every Budget
Gyms are a pillar of fitness, but they can also present a series of obstacles, especially if you're even the slightest bit unmovitvated: time, money, and perhaps the fear of becoming sweaty and red-faced in front of all sorts of strangers. All of these reasons can interfere with your much-needed exercise time. Want to try working out at home? You actually don't need fancy cardio equipment to set up an effective home gym. Whether you're creating a dedicated space for fitness or you just need some storable gear to bust out after work to create a pop-up in-house gym, we've got a set of essentials in a range of prices for every budget - you could get an item from every category on this list without breaking $150!
mardi 2 février 2016
What 1 University Is Doing to Help Students Avoid the "Freshman 15"
Adjusting to life as a college student can be a tough transition. One of the biggest concerns is maintaining a healthy lifestyle while balancing schoolwork and a social life, and Oral Roberts University - a Christian university in Tulsa, OK - totally understands. That's why it has introduced a program requiring all incoming freshmen to wear Fitbit watches to record their heart rate and physical activity every day.
The experiment, which is mandatory for all incoming students but open to the entire student body, is somewhat of an extension of the values ORU already has in place. "Our university is world renowned for its focus on body, mind, and spirit, and ranks in the top five healthiest universities in America," ORU President William M. Wilson told Tulsa World.
The university hopes that the data collected through a process integrating Fitbit information into the school's grading system will determine if there is a correlation between exercise and academic success, while also keeping its students on a healthy path.
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:
Treadmill Haters Rejoice! A Two-Machine Plan, No Running Required
Do you loathe the treadmill at the gym? You can still get in cardio on your own! Spend some time on the stationary bike and elliptical for this 30-minute cardio quickie. Both parts of the plan are interval workouts, which will build stamina and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.
Stationary Bike Routine
| Time | RPE* | Notes |
|---|---|---|
| 00:00 - 05:00 | 3 | Warmup |
| 05:00 - 06:00 | 5 - 6 | |
| 06:00 - 06:30 | 7 - 8 | Sprint |
| 06:30 - 07:30 | 3 - 5 | |
| 07:30 - 08:30 | 5 - 6 | |
| 08:30 - 09:00 | 7 - 8 | Sprint |
| 09:00 - 10:00 | 3 - 5 | |
| 10:00 - 11:00 | 5 - 6 | |
| 11:00 - 12:00 | 7 - 8 | Sprint |
| 12:00 - 15:00 | 3 - 4 | Cooldown |
*RPE = Rate of perceived exertion (for explanation click here)
Elliptical Routine
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00 - 03:00 | 3 | 130 | Warmup |
| 03:00 - 05:00 | 5 | 140 - 150 | |
| 05:00 - 06:00 | 7 | 180 - 190 | Sprint |
| 06:00 - 07:00 | 4 | 140 - 150 | |
| 07:00 - 08:00 | 7 | 180 - 190 | Sprint |
| 08:00 - 10:00 | 5 | 140 - 150 | |
| 10:00 - 12:00 | 6 | 160 - 170 | |
| 12:00 - 13:00 | 8 | 180 - 190 | Sprint |
| 13:00 - 15:00 | 3 | 130 - 140 | Cooldown |
*SPM = strides per minute
Incline = 20 percent
Click here for a printable version of this workout so you can have it handy when you need it!
22 Healthy Soup Recipes to Warm You Over
Whether it's cold weather, the flu, or a lousy mood, there's nothing like the pick-me-up that a bowl of soup can provide. Instead of feasting on calorie-laden, cream-based soups, make one of these healthy recipes instead. Whether you're a meat eater, vegan, or vegetarian, you'll find the perfect soup to fit your diet.
Experts Share the Perfect Snack For Maximum Weight Loss
It's not just for preschoolers! Snack time is important for adults, too, because it can satiate hunger between meals to prevent overeating and help you lose weight. Snacks can also be a way to get valuable nutrients you're missing from meals alone. But not all snacks are good ones. We've enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition - to share the perfect equation for how to choose a delicious and filling snack that will help you reach your weight-loss goals. Follow their advice below to start seeing results.
Calories
Aim for two 150-calorie snacks each day. Think of them as ways to fill nutrition holes in your diet, such as getting your fill of fiber or a boost of calcium.
Carbs
Anywhere from 40 to 50 percent of your calories at snack time should come from carbs, which works out to 14 to 20 grams. Choose high-fiber carbs such as fruit, whole grains, and starchy veggies like peas, corn, sweet potato, pumpkin, and Winter squash. Carbohydrates that are naturally high in fiber tend to be less refined and processed and also typically yield a larger portion size for fewer calories, making them more satisfying.
Protein
Go for six to 10 grams of protein, which is 15 to 20 percent of your total snack calories. Protein is essential in order to make what you nosh on feel more satisfying. Protein also helps to even out the rate that carbohydrates enter your bloodstream, so if you eat a snack that's low in protein, a spike in your blood sugar levels could result in stronger cravings and the need to munch on more.
Fats
Far should constitute 30 to 40 percent of your snack's calories, which works out to between six and 10 grams. Including healthy fats also adds to the "I feel satisfied" feeling. The one thing to watch out for is portion size, since fats like nuts, seeds, and avocado tend to be high in calories.
Fiber
Getting enough fiber in your snack - at least three grams - is a must to not only help you feel satiated for longer, but to also help you reach your daily goal of 25 grams. Getting your fill of fiber will ensure you stay regular, which can help you avoid that bloated feeling, making you feel more energetic. It can also help maintain stable blood sugar levels, which keeps cravings at bay.
Sugars
Aim for no more than 10 grams of total sugar and no more than four grams of added sugar (one teaspoon of honey, sugar, or maple syrup).
Timing
Most people like to include their two 150-calorie snacks between their three main meals, so one in the late morning and one in the late afternoon. A good rule of thumb is to eat every couple of hours, so find the schedule that works for you. Maybe you eat a later lunch and an earlier dinner so an afternoon snack isn't necessary but a bedtime snack is. Remember that experiencing a little hunger is OK, but snacking can prevent that famished feeling that makes people overeat. And eating late at night won't cause weight gain, but overdoing it on your daily calorie intake will. If you know you like to eat a little something before bed, make sure you save 150 calories in order to stick to your daily limit.
Eating and Working Out
If you're grabbing a pre-workout snack, aim for a 3:1 ratio of carbs to protein. After a workout, go for a 2:1 ratio of carbs to protein. A banana with some nut butter or a small smoothie is a great option. For workouts that are an hour or shorter, don't stress too much about getting the exact amount. As long as your snack includes a combo of carbs, protein, and healthy fats, and is under 150 calories, you're good! Generally it's good to enjoy a pre-workout snack 30 to 90 minutes before a workout, but eating beforehand isn't a necessity. Some people prefer working out on an empty stomach, so do what's right for you. Then refuel with a post-workout snack within 30 to 60 minutes.
A Few Examples of Snacks
The above info would make an ideal snack, but if you can't meet all the requirements, it's OK to fall short of one of these - fats, carbs, fiber, or protein - just make sure your snack meets the other three.
Source: Instagram user mutiasd
- Avocado Toast: Take half a slice of whole wheat bread, smear with one tablespoon avocado, and top with sliced or mashed hard-boiled egg, two slices of tomato, and an eighth-teaspoon sprinkling of chia seeds.
Calories: 156
Total fat: 8.2 g
Saturated fat: 2.2 g
Carbs: 13.6 g
Fiber: 4.3 g
Sugars: 2.7 g
Protein: 9.3 g
Source: POPSUGAR Photography / Jenny Sugar
- Greek Yogurt With Apple and Walnuts: Enjoy a quarter-cup plain nonfat Greek yogurt with half an apple, four teaspoons chopped walnuts, half a teaspoon raisins, and a dash of cinnamon.
Calories: 149
Total fat: 6.2 g
Saturated fat: 0.4 g
Carbs: 17.3 g
Fiber: 3.1 g
Sugars: 12.7 g
Protein: 8.3 g - High-Protein Banana and Peanut Butter: Mix half a tablespoon of peanut butter with half an ounce of protein powder and half an ounce of water. Cut half a banana in half lengthwise. Smear the peanut butter mixture on half and then top with the other half of the banana.
Calories: 158
Total fat: 4 g
Saturated fat: 0.8 g
Carbs: 17.4 g
Fiber: 4.1 g
Sugars: 7.8 g
Protein: 13.6
Source: POPSUGAR Photography / Lizzie Fuhr
- Roasted Edamame: Toss two cups frozen edamame with two teaspoons olive oil, one teaspoon sea salt, and one tablespoon black sesame seeds. Bake for 12 to 15 minutes at 450° F. Enjoy a quarter of the batch, and save the rest for later.
Calories: 153
Total fat: 8.3 g
Saturated fat: 1.1 g
Carbs: 10.5 g
Fiber: 4 g
Sugars: 8.3 g
Protein: 4 g
Snack Mistakes to Avoid
- Not enough variety: While a cheese stick seems like a healthy snack, it's only offering you protein, so you'll soon feel hungry afterward. To feel satiated, make sure your snack has at least two of these - carbohydrate, protein, and fat - or, better yet, aim for all three.
- Skipping: If you head into lunch and dinner completely starving, you know all too well how easy it is to eat way more calories than normal. Snacking between meals controls hunger, which controls cravings and can help you consume fewer daily calories.
- Not counting calories: A snack is just that - a snack. It's not a minimeal, so stick to that 150-calorie amount. Be mindful that prepackaged snacks like granola bars, protein bars, smoothies, or bags of crackers can offer almost 200 calories or more. On the same token, mindlessly reaching into a bag can result in devouring more than one portion without you even realizing it. So measure out your portion and put the bag away!
Looking to drop pounds during other times of the day? Here's what to eat for breakfast and lunch, and dinner to lose weight.
30-Day 6-Pack Abs Challenge
Ready for another workout challenge? This one is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles. All it takes is less than 10 minutes a day for the next 30 days and you'll notice a difference in how your clothes fit. It's not just about basic crunches! Oh no! This challenge involves six different ab-tastic moves to target every angle of your core from the front to the sides to the back.
Here are instructions for the six different moves followed by a 30-day plan. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.
Tone and Strengthen With This Intense Triple Set
The following post was originally featured on Jill Conyers and written by Jill Conyers, who is part of POPSUGAR Select Fitness.
Longer isn't always better. With these 20-second intervals you'll build strength and burn fat, if you do them right. The goal is to perform each exercise as fast as possible with perfect form. After each 20-second interval, you'll rest for 60 seconds. This allows time for your body to fully recover after each set so you can give it your all on the next one.
Do this workout three days a week combined with two days of cardio, or alternate with a combination of this triple-set workout and a 30-30 interval workout.
Perform each exercise in a set for 20 seconds one after the other. Then, rest for one minute, and move on to the next set. Repeat. Warm up and cool down for five minutes.
Equipment Needed:
- timer
- dumbbells
- box or step (~ 6-inch elevation)
- box or chair
- mat (optional)
Download to print Strong and Lean Triple-Set Workout
Download to print Total-Body 30-30 Interval Workout
Modify Based on Your Individual Fitness Level and Needs
When choosing weights, each exercise should challenge your muscles enough that you struggle toward the end, but you're able to complete the prescribed number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move, or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation, or decrease the rest time.
Remember:
- Keep your core tight.
- Shoulder blades down and back.
- Don't skip the warmup or stretching.
- 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.
Spiderman Push-Up (1) Assume the standard push-up position. (2) As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your right elbow. (3) Continue to alternate back and forth. Each push-up is a single rep. Targets: pectoralis major (chest), deltoids, triceps, core.
Decline Push-Up (1) Place your feet on a box or bench and perform a push-up. Position your palms so they are directly under your elbows and brace your core. Your neck should be straight and your eyes focused on the floor in front of you. Keep your abs tight. (2) Inhale, bending your elbows and lowering your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs.
Push-Up to Side Plank (1) Start off in a push-up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push-up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up toward the ceiling. (3) Hold this position for a count then return back to the starting position for another push-up, alternating sides. Targets: chest, shoulders, triceps.
Elevated Front Foot Split Squat (1) Hold dumbbells in both hands at arms length by your sides with palms facing inward. Stand in a staggered stance, your right foot in front on a six-inch step or box. Your left heel should be raised. Keep your abs tight and shoulders back and squared over your hips. (2) Slowly lower your body as far as you comfortably can. Keep your back straight being careful not to lean forward. (3) Pause, then push yourself back up to the start position as quickly and as you safely can. (4) Complete the prescribed number of reps and repeat with the opposite foot on the step. Targets: glutes, quads, hamstrings.
Jump Squat (1) Stand with your feet hip-width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don't arch your back. Pull your belly button upward. Targets: quads, calves, glutes, hamstrings.
Plank Jack (1) Lower yourself into an elbow plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back.
Mountain Climber (1) Start in a plank position with your feet hip-width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs.
Burpees (1) Start in plank position, with your feet hip-width apart. Bend your knees, and springing off both legs, get into a crouch position. Quickly extend your legs and jump both feet back behind you into the starting position. Repeat. Keep your abs tight your body straight and don't let your lower back drop. Targets: glutes, hamstrings, quads, triceps.
Reverse Lunge Single Arm Press (1) Hold a dumbbell in your right hand next to your shoulder, your palm facing in. (2) Lunge backward with your right leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. (3) To return to start position, lower the dumbbell as you push yourself back up. That's one rep. (4) Complete the prescribed number of reps, then switch arms and legs and repeat. Targets: quads, glutes, hamstrings, calves, deltoids, middle deltoids, triceps.
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system.
From Ranch to Hummus: 24 Healthy Dip Recipes
It's not really a party until the dip shows up. Good with veggies, fruit, and pita bread, the sheer variety of dips makes them an easy crowd-pleaser. If you've got a party coming up and want to get crazy with the dip but also want to keep calories and fat down, we've got 24 recipes for you to make!
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