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 5 janvier 2017
Mom's Kids Have 2 Different Dads - and She Has "Not a Damn Thing to Be Ashamed Of"
When Whitney Renee Huntwork tells people that her boys have two different dads, she usually doesn't get a positive response.
In fact, the mother of two took to Facebook because she wants to put an end to the "looks of horror or disgust, or snickers, or an attitude as if it's a bad thing." In an honest post along with a sweet snapshot of her boys, Whitney eloquently explained the reason her boys don't have the same dad:
My kids have different fathers because I loved two different men in two different ways at two different times. My kids have different dads because I was strong enough to walk away from a relationship that was not working. My kids have different dads because I CHOOSE to have them, to create them, to carry and birth them, and raise them into amazing human beings.
Whenever Whitney receives praise for being a great mom, she is always thankful for the two important men who made it possible. "Without those two men, one who I may want to run over with my car at times and one who I may make sleep on the couch at time, I wouldn't have these two amazing children," she wrote. "So having two fathers of my two children radiates strength, perseverance, and hope. Not a damn thing to be ashamed of."
You'll Be Blown Away by How This Teen Re-Created Classic Artwork on Her Eyelids
If you've ever scrolled through the numerous beauty-themed accounts on Instagram, you know for a fact that art inspires other art. However, self-trained makeup artist Stefania Atupe (who is just 16 years old!) draws from classic works for her own itty-bitty masterpieces.
The London-based teen told Mashable that she spent an hour and a half re-creating "Starry Night" on her lids after a fan noticed similarities between her work and Van Gogh's. "I absolutely love Van Gogh," she said. "It took really long as there's so many different colors, and I really wanted to try get all the same colors and patterns as in the original painting."
Since that first foray into post-impressionism, Atupe has replicated another one of Van Gogh's paintings as well as the ukiyo-e work, Hokusai's "The Wave." Prepare to be even more impressed: she uses drugstore products to create those precise designs. All those incredible swirls in the night sky you see above were painted on with NYX Cosmetics Liquid Liner ($7)!
Read on to be completely mesmerized by her talent.
Hands-On Training: 5 Signals to Teach Your Dog
If you adopted a new puppy recently, you probably need some pointers on getting your new furry friend to learn commands. So talk with your hands! While tiny treats are key motivators to any positive training session, there's something else you really should be doing. In addition to using the chosen words for sit, stay, and more, also select a distinctive gesture for each command. Choose a hand movement that feels natural, and stick with it once you get started. Not sure where to start? Get inspired by these standard signals that you can easily teach your dog.
Mom Gives Birth in Just 3 Minutes While Waiting For an Oil Change on Her Car
One woman just proved to be the queen of multitasking when she delivered her baby in just three minutes while waiting for an oil change on her car. Amanda Sherman was waiting with her husband, Adam, at #1 Cochran Nissan of South Hills in Pittsburgh when she excused herself to use the bathroom. She was completely unaware that she was about to meet her baby girl, Heather Lynn.
"I went to pee and then, I don't know, I was all of a sudden holding her," she told The Tribune-Review. "I hollered for help, and some woman who happened to be a registered nurse came through the doors." Adam, who was in complete shock, received instructions from a 911 operator to tie up the baby's umbilical cord and did so with his shoelace before an ambulance arrived to take Amanda and Heather to Magee-Womens Hospital of UPMC.
After meeting his wife at the hospital with their 14-month-old son, Adam attempted to process the quick turn of events. "It's a crazy new year," he said. "I'm still replaying what happened. I was talking to a service rep, and someone ran into the room shouting, 'Hey, someone's wife just gave birth!' Now the baby is here."
Both Amanda and the baby are healthy and were able to head home two days after Heather's unexpected birth. As for the dealership? "All of the sudden, I saw an ambulance pull up," said the general sales manager, Brett Lewis. "That's a first, right? We haven't had anything like this before. It's definitely something you don't see or hear every day. Everyone here really took care of them, and we still managed to sell a few cars that day."
Kate Bosworth Isn't the Only 1 With Tory Burch's New It Bag - It's Everywhere
Tory Burch didn't choose two girls at random to rep her new Gemini Link bag (which, by the way, is on the shoulder of almost every blogger). Instead, she looked for stylish ladies who embody the meaning behind the design. The signature hardware on these satchels is a symbol for the number two and Tory's Gemini zodiac sign. Actress Kate Bosworth and Australian photographer Margaret Zhang, who's also a Gemini, were the perfect duo to bring the bag to life.
While Kate's well aware the iconic logo calls out life's dualities, she was also chosen as a model because she's lived on both the East and West coast, and she's got two different colored eyes, one hazel and one blue. Of course, the proof is in the pictures: Zhang captured Bosworth in the perfect light, wearing casual-chic outfits she was born to pull off.
Scroll for a few BTS shots of the LA shoot, then see the resulting images and shop the Gemini Link bag for yourself in a wide range of shades, shapes, and sizes.
We Can All Relate to Leslie Jones's Facial Expressions at the Knicks Game
Leslie Jones was all smiles on Wednesday when she attended the New York Knicks game at Madison Square Garden. The Saturday Night Live star cheered on her home team with a few friends (third wheel Michael Che wasn't in attendance this time) while sporting their famous colors. The Knicks ended up losing by just one point to the Milwaukee Bucks, but Leslie made sure to offer her support in animated cheers and screams throughout the game. While not everyone gets that into sporting events all the time, her hilarious facial expressions reminded us of something we can all relate to: waiting for your food to arrive at a restaurant. Keep reading to see what we mean.
And Now, For Your Viewing Pleasure, Jimmy Fallon and Ellen DeGeneres Awkwardly Kissing
A few days ahead of hosting the Golden Globe Awards, Jimmy Fallon decided to have a nice, leisurely chat with Ellen DeGeneres on Thursday. Little did he know that the conversation would turn into a hilarious, mildly embarrassing game of "Speak Out." After putting a giant piece of plastic in his mouth to hold his lips back (an accessory we imagine will be all the rage on the red carpet this weekend), he read phrases about the Globes while Ellen tried to decipher what he was saying. It all ended with a pretty gross kiss between the two, so watch it above!
Don't Let Emma Roberts's Engagement Ring Distract You From Her Sassy T-Shirt
When your T-shirt collection needs spicing up, add in a sassy option - maybe one that says "@sshole?" We can thank Emma Roberts for this idea after we saw her rocking a black Elkin tee with the printed motif. It's subtle, but underneath her leopard-print jacket, you can definitely make out the word. Once you notice it, you might just LOL. It's basically a subtle dig to anyone who has ever annoyed you (like that person who cut you in line at the store).
Though the top is quite genius, we also took a quick glance at Emma's new engagement ring and her pink Nicholas Kirkwood mules, which added just the right amount of color to her outfit. Scroll on to see Emma's look from all angles before scooping up a cheeky shirt of your own.
Nicki Minaj Confirms Her Breakup With Meek Mill
Nicki Minaj and Meek Mill are no longer in a relationship. On Thursday, the "Side to Side" rapper shared the news on Twitter, writing, "To confirm, yes I am single. Focusing on my work & looking forward to sharing it with you guys really soon. Have a blessed New Year. Love u🎀." The pair first started dating in early 2015 and sparked engagement rumors later that year when Nicki flashed a giant ring on social media.
Watching Pharrell Williams and Ellen DeGeneres Talk About Love and Equality Should be Mandatory
Pharrell Williams is a lot of things - an artist, a father, a husband - but he's recently taken on a new role: feminist. During an appearance on The Ellen DeGeneres Show on Thursday, the "Runnin'" singer talked about his work writing the soundtrack for the Golden Globes-nominated film, Hidden Figures, and the importance of recognizing the achievements of females. "Women can," he told the host. On the subject of equality, he also opened up about the recent homophobic remarks made by singer Kim Burrell, and why he supports Ellen's decision to cancel her appearance to sing with him on the show. "There's no space, there's no room for any kind of prejudice in 2017 and moving on," he explained. "I love her, just like I love everybody else, and we all got to get used to that . . . Live and let live. Love and let love."
Once You See Kim Kardashian's Jeans, No Denim Will Ever Compare
Fans of Kim Kardashian are aware she's been MIA recently. But right around the holiday season, the TV star made her return, sharing a family video and an adorable shot of her son Saint. On the street, it seems Kim's back to her signature look that mixes shocking separates with a little Yeezy (she completed her outfit with heels from the season four collection while out in Bel Air).
But let's take a second to zoom in on her pants: shredded boyfriend jeans that reveal plenty of skin and the interior lining of both pockets. "Torn" she captioned a photo on Snapchat, surely drawing attention to the detail of her denim, but also making us wonder if she's reflecting on the past few months.
Whether or not Kim's jeans have a deeper meaning, they're certainly a bold fashion move by anyone's standards. Read on to see how Kim paired them with an oversize Chrome Hearts hoodie, check out her brief post on social media, then shop her style if you dare.
Why This Food Blogger Is Saying "F*ck Salads!"
This post was originally featured on TheWholeTara and written by Tara Milhem, who is part of POPSUGAR Select Latina.
Evolution. We all go through it. I've restricted, and I've overeaten; I've stopped myself from ordering what I actually want, and I've spent too much time convincing people that my way was the only way. As I've been exposed to more things and have evolved as a person, so have my views on health and eating. I was led to the over-obsessed world of health through fanatical social media accounts and society's unrealistic ideals. I crashed into a wall when I found myself judging certain foods as "good" and "bad," and overeating on foods that I swore were good enough to be unlimited.
In this little world of veggies and rainbows that I created for myself, I left out so many foods that would make me feel normal again. I left out the food I'd encounter dating, going out with friends, and traveling the world. I left out a whole world, a world that I really want to be a part of. This world didn't mean having to eat an abundant amount of "healthy" food to be full, but rather a moderate amount of real food to keep me satiated. I value balance so much more than food rules. F*ck labels, f*ck what people think, and, finally, f*ck ordering salads.
The second piece of the obsessive food behaviors had to do with body image. I was convinced by the superfood-infatuated health world that cheese leads to severe bloating, gluten is the enemy, and anything fried is a sin. I was holding myself to an unrealistic standard, once again driven by the media. God forbid I ordered a creamy goat cheese, pesto baguette with fries, now some of my favorite foods. As soon as I let go and began this process, my love for my ever changing body took on a completely new form. I have the ability to promote body positivity for what a normal, nourished body looks like. Now that I have my life back, I've never felt more energized, alive, and satisfied eating anything I want to eat. That includes things that come in a big plastic bag that have no inkling of the words organic or "all-natural" on them.
As much as I basked in my lifestyle, I knew it was time to come to an end. How could I travel to Paris and not enjoy a warm pain au chocolat or sweet Nutella crepe? That would be equivalent to robbing myself of a real life. Or what about wanting to get a scoop of actual ice cream (not the frozen banana kind of ice cream)? Organic is great and so is non-GMO, local, sustainable, and all that - but it's not everything. It's a preference, and it's just that. By sticking to one way of eating or excluding certain food groups, your flexibility is gone; your relatability is diminished. Food doesn't have the power to impact your body as much as your mind convinces itself of.
So what does being a healthy, normal eater mean? It's living a life that has to do with so much more than just food. It's being mindful and intuitive with food, but not too mindful where you become obsessed with the quality and quantity of what you're eating. It is being able to choose food you like and eat it and truly get enough of it, not just stop eating because you think you should. It's allowing your body to fall into place where it's meant to be and accepting every bit of that. Whole health is allowing food and eating to take up an important part of your life, but not your whole life.
At the end of the day, food is just food. I'm open to all kinds of food now. I still want to nourish my body and enjoy high quality food, but I also want to live my life. I want to find myself in Italy enjoying a fine truffle pizza or enjoying creamy cookie dough ice cream with my nieces. I want to live my life and I don't want to be chained down by food rules and restrictions. I want to be free. That's just what I'll do and I encourage you to do the same.
xo,
Tara
This Birth Photographer Shares the Most Memorable - and Jaw-Dropping - Photos From Her 100 Deliveries
Birth is one of the most important moments of women's lives, yet many mothers find that after the fact, they only have a few concrete memories of the entire birth experience.
Monet Moutrie, of Monet Nicole, is an experienced birth photographer and has captured an astounding 100 deliveries. From unmedicated home water births to hospital C-sections and stillbirths, she has seen it all - and has taken thousands of mind-blowing photographs in the process.
"I've witnessed and captured moments of intense strength, intense doubt, and intense joy. Quite simply: there is nothing more emotionally evocative than birth," Monet told POPSUGAR. "Having professional birth photographs can help give those memories more shape and power."
During her time observing the most intense hours of a family's life, she's learned that no birth is the same - and that there's immense beauty in the differences. "The more I do birth photography, the more I realize that women need to feel empowered and supported in whatever choices they make," said Monet. "The span of human emotion is often displayed in the hours that surround the first breath of a child."
As Monet reflects on her 100 births, she's shared her all-time favorite photos - and the incredible details that make their stories just as memorable.
Probiotics May Be the Secret Weapon to Finally Clearing Up Your Skin This Year
For years, wellness experts and doctors have been touting the benefits of probiotics because they give us a healthy gut and help to keep our bodies in tiptop shape. Now, they're having a major moment in the skin care world as well. Many experts agree that taking probiotics orally or applying them topically can be beneficial when it comes to providing our skin with harmony and balance from the inside out.
Whether you just want a healthy glow or you suffer from eczema, acne, hives, rashes, rosacea, or psoriasis, here's the 411 on probiotics and the many benefits they can have when it comes to looking and feeling your best.
How to Wear Your Skinny Jeans - and Still Be a Trendsetter - in 2017
While some predicted 2016 would mean the death of skinny jeans, if you look around, you'll see that's just not the case. Sure, we love the fact that the past few seasons have brought new styles. The flare silhouette is back and booming, mom jeans have become mainstream, and the roomier boyfriend styles aren't going anywhere, but neither is the skinny.
Despite the influx of trends, the simple cut has become a mainstay in our closets, and if you're still wearing yours religiously, there's no reason to stop. The silhouette is easy to take day to night, it's seasonless, and it goes with everything already in our wardrobes. The one hiccup? The outfits can feel repetitive. Have you been wearing the same blouse, ballet flats, and jeans since 2009? If that's the case, don't stash your favorite jeans, just mix it up. With 14 inspired outfit combos here, we're giving you the quick fixes you need to reinvent the skinny jeans you love with a fresh perspective. Read on for a few ideas to steal now and bring your look into the New Year.
Which Is Worse: Dessert or Alcohol? (We Asked the Expert)
Would you rather have a chocolate truffle or glass of wine? How about a warm cookie out of the oven, or a zesty margarita?
Let's talk about sugar and alcohol: two things that have been somewhat demonized in the wellness world yet are still big parts of many of our favorite indulgences. A good glass of wine or a delicious piece of cake is a part of a balanced, well-rounded diet; they can contribute to your overall sanity when you're eating clean! But sugar and alcohol themselves - generally speaking - are not really healthy substances you want in your diet. So is there a lesser of two evils?
We noticed that there's a bit of controversy over which is worse. Sugar can be like a drug and create an addiction that can lead to major health problems. The same can be said for alcohol - it's a toxin and is difficult for the liver to metabolize. Both can significantly contribute to weight gain.
While some trainers suggest eradicating alcohol from the diet entirely, we've also noticed many diet plans allow an occasional glass of wine during the week while forbidding dessert. Is one worse than the other?
Why No Desserts?
Among many reasons, sweets can be more addictive than alcohol. RD and MPH Lisa Eberly explained it to us.
- Fewer calories, less sugar. "First, a glass of wine, though it has calories and sugar, has less calories and sugar on average than a standard dessert." She also mentioned that "alcohol has less fat than dessert, and this is a lingering trend from when low-fat diets were 'in.'"
- Portion control. "Most people can easily have one glass of wine, whereas one brownie leads to two . . . and three . . . and oh God, where'd all the brownies go?" Makes sense to us.
- Social stigma. "It's easier to avoid sweets than alcohol," Lisa said. "For instance, at a party or dinner, if you're skipping alcohol, people would either notice, or you'd think people are noticing." If you've ever felt the awkward social pressure from not drinking, you can relate to this. "Within minutes, Aunt Sue or your bestie might be questioning if you were pregnant!" she said. "However, skipping dessert is less noticeable and more 'mainstream,' as most would understand avoiding unhealthy food choices."
How Does Your Body Process Alcohol and Sugar?
Lisa noted that there are entire textbooks devoted to this topic, but gave us a somewhat brief rundown.
"The liver has a strict 'to-do list' - first, process out any chemicals or toxins in the body (everything from hard drugs to Splenda and artificial ingredients), then, process alcohol, and last, fat. So, if you have toxins or alcohol in your system, your liver will take care of those before getting to fat." This is a key reason why alcohol can contribute to weight gain, especially if it's not moderated.
But as noted, artificial ingredients have that same effect - they're a toxin! "A highly processed and refined dessert, with a long list of ingredients you don't understand, would have a similar effect on the liver's ability to process fat than a single glass of wine." What kind of dessert are you opting for? As Lisa explained, not all desserts are created equal.
"A more natural or homemade [dessert] option with whole ingredients would not have that effect," she said. That kind of dessert "is a much healthier option" than both alcohol and a processed dessert.
So . . . Which Should You Choose?
There's not a definitive answer. "It really depends," she said. "Is the dessert a homemade, natural one? Does the alcohol have a high-sugar mixer? There are so many variables."
"A natural, homemade dessert in a reasonable portion size is better than alcohol. A simple glass of wine is better than a highly processed or large portion of dessert. It is all about making the most whole, real food and drink choices," she said.
Some guidelines she suggests all come down to more conscious choices. "Think to yourself: does this have ingredients that I can't read? is this going to make my body feel good afterward? Is this a good portion?"
She said to remember the golden rule: everything in moderation. "For those who drink alcohol, recommending a glass of wine every few days isn't the same as drinking three whiskey gingers every day. If you're having a reasonable portion of a natural-ingredient dessert, that's great in moderation. If you're having a Sno Ball at a gas station, it isn't as great. Just because you're not drinking at a New Year's party doesn't mean you can then have six chocolate-covered Oreos with no effects."
Feel free to modify whatever plan you're following. If you don't drink, and you're on a nutrition plan that allows alcohol but not sweets, consider what you can swap. The registered dietitian behind the Tone It Up plan, Lori Zanini, encourages clients to not have desserts too often, but says a "healthy indulgence" like "an ounce of dark chocolate (that is more than 70 percent cocoa) or half a cup of chia pudding" is totally suitable.
Do you prefer wine to sweets? Are you on a program that forbids booze? Talk with your trainer, nutritionist, or coach about what you can add into your diet and exercise plan to stay in line with your healthy goals yet still stay sane.
Which Is Worse: Dessert or Alcohol? (We Asked the Expert)
Would you rather have a chocolate truffle or glass of wine? How about a warm cookie out of the oven, or a zesty margarita?
Let's talk about sugar and alcohol: two things that have been somewhat demonized in the wellness world yet are still big parts of many of our favorite indulgences. A good glass of wine or a delicious piece of cake is a part of a balanced, well-rounded diet; they can contribute to your overall sanity when you're eating clean! But sugar and alcohol themselves - generally speaking - are not really healthy substances you want in your diet. So is there a lesser of two evils?
We noticed that there's a bit of controversy over which is worse. Sugar can be like a drug and create an addiction that can lead to major health problems. The same can be said for alcohol - it's a toxin and is difficult for the liver to metabolize. Both can significantly contribute to weight gain.
While some trainers suggest eradicating alcohol from the diet entirely, we've also noticed many diet plans allow an occasional glass of wine during the week while forbidding dessert. Is one worse than the other?
Why No Desserts?
Among many reasons, sweets can be more addictive than alcohol. RD and MPH Lisa Eberly explained it to us.
- Fewer calories, less sugar. "First, a glass of wine, though it has calories and sugar, has less calories and sugar on average than a standard dessert." She also mentioned that "alcohol has less fat than dessert, and this is a lingering trend from when low-fat diets were 'in.'"
- Portion control. "Most people can easily have one glass of wine, whereas one brownie leads to two . . . and three . . . and oh God, where'd all the brownies go?" Makes sense to us.
- Social stigma. "It's easier to avoid sweets than alcohol," Lisa said. "For instance, at a party or dinner, if you're skipping alcohol, people would either notice, or you'd think people are noticing." If you've ever felt the awkward social pressure from not drinking, you can relate to this. "Within minutes, Aunt Sue or your bestie might be questioning if you were pregnant!" she said. "However, skipping dessert is less noticeable and more 'mainstream,' as most would understand avoiding unhealthy food choices."
How Does Your Body Process Alcohol and Sugar?
Lisa noted that there are entire textbooks devoted to this topic, but gave us a somewhat brief rundown.
"The liver has a strict 'to-do list' - first, process out any chemicals or toxins in the body (everything from hard drugs to Splenda and artificial ingredients), then, process alcohol, and last, fat. So, if you have toxins or alcohol in your system, your liver will take care of those before getting to fat." This is a key reason why alcohol can contribute to weight gain, especially if it's not moderated.
But as noted, artificial ingredients have that same effect - they're a toxin! "A highly processed and refined dessert, with a long list of ingredients you don't understand, would have a similar effect on the liver's ability to process fat than a single glass of wine." What kind of dessert are you opting for? As Lisa explained, not all desserts are created equal.
"A more natural or homemade [dessert] option with whole ingredients would not have that effect," she said. That kind of dessert "is a much healthier option" than both alcohol and a processed dessert.
So . . . Which Should You Choose?
There's not a definitive answer. "It really depends," she said. "Is the dessert a homemade, natural one? Does the alcohol have a high-sugar mixer? There are so many variables."
"A natural, homemade dessert in a reasonable portion size is better than alcohol. A simple glass of wine is better than a highly processed or large portion of dessert. It is all about making the most whole, real food and drink choices," she said.
Some guidelines she suggests all come down to more conscious choices. "Think to yourself: does this have ingredients that I can't read? is this going to make my body feel good afterward? Is this a good portion?"
She said to remember the golden rule: everything in moderation. "For those who drink alcohol, recommending a glass of wine every few days isn't the same as drinking three whiskey gingers every day. If you're having a reasonable portion of a natural-ingredient dessert, that's great in moderation. If you're having a Sno Ball at a gas station, it isn't as great. Just because you're not drinking at a New Year's party doesn't mean you can then have six chocolate-covered Oreos with no effects."
Feel free to modify whatever plan you're following. If you don't drink, and you're on a nutrition plan that allows alcohol but not sweets, consider what you can swap. The registered dietitian behind the Tone It Up plan, Lori Zanini, encourages clients to not have desserts too often, but says a "healthy indulgence" like "an ounce of dark chocolate (that is more than 70 percent cocoa) or half a cup of chia pudding" is totally suitable.
Do you prefer wine to sweets? Are you on a program that forbids booze? Talk with your trainer, nutritionist, or coach about what you can add into your diet and exercise plan to stay in line with your healthy goals yet still stay sane.
Master a Digital Detox With This Easy Plan
We're the first people to joke about being addicted to smartphones, but being too obsessed is unproductive and unhealthy. When you can't go 20 minutes without checking your phone or you sleep with it under your pillow, it's time for an intervention.
If you think detox retreats are too much but the Moment app is too little, consider this weeklong plan the perfect balance. It's practical and doable but totally effective. Try it today and let us know how it goes, will you?
Monday
Unfollow people who aren't your real friends, unsubscribe from unwanted email lists, and delete apps you don't use.
Tuesday
Turn off push notifications.
Wednesday
Resist the urge to look at your phone first thing in the morning.
Thursday
Set up a charging station outside of your bedroom, and don't look at your phone an hour before bed.
Friday
Go out to dinner, and leave your phone at home.
Saturday
Spend the day not looking at or posting to social media.
Sunday
Turn off your smartphone for the entire day.
We made this handy graphic so you have the detox steps in one place. Take the challenge and pass it on:
13 Recipes That Have Avocado Dressing Drizzled All Over Them
You already know that avocado makes everything better, but these recipes show that it can totally transform a boring dish into a wonderful and delicious bite. Take plain romaine hearts with tomatoes, pour a bit (or a ton) of creamy avocado dressing, and you'll be devouring that lettuce like you've never seen greens before. The same goes for grilled shrimp - add avocado, and boom! You find yourself eating a whole plate of them with gusto. Those and 11 more recipes follow here. Get ready to buy avos by the case!
Give peanut-based foods to babies early to prevent allergies
Babies at increased risk for peanut allergy should have peanut-containing foods added to their diets as early as 4 months of age, new guidelines suggest.
Give peanut-based foods to babies early to prevent allergies
Babies at increased risk for peanut allergy should have peanut-containing foods added to their diets as early as 4 months of age, new guidelines suggest.
Kate Middleton's Favorite Styling Trick Is Surprisingly Simple
Kate Middleton's never had a blue period - she's always worn the color, and that's definitely not a bad thing. While the duchess has pretty much experimented with the whole rainbow, she routinely comes back to crisp cobalt coats, navy suit sets, and shades that fall at the ends of the spectrum, like periwinkle or indigo.
Why blue and not green or red you might wonder? Blue is the duchess's power color - it's the hue that makes her glow with confidence, whether she's walking the red carpet or stepping out for a public appearance, making a statement on the street. Needless to say, Kate's worked it in countless different ways, making us realize just how beneficial it is to find our own power color and run with it.
Read on to see all of the unique ways Kate's showed off the blue section of her wardrobe, and let it inspire you to experiment with your own favorite tone.
Emma Roberts's Stunning New Ring Is Worth a Thousand Words
When Emma Roberts debuted her first engagement ring from Evan Peters, the moment was well-documented. The Scream Queens actress presented the sparkler to the world at the 2014 Golden Globes, choosing a simple black Lanvin gown as the foundation to a look that was clearly all about the jewels. She wore turquoise Neil Lane chandelier earrings, but we focused on the gold-plated diamond on her left hand.
Fast forward to now: after a break-up and a bit of drama, Emma and Evan are reportedly still set on tying the knot. Judging from her recent outing in LA, Emma has a brand new engagement ring to show for it. The stone surfaced from underneath Emma's oversize bell sleeves, a geometric shape with a circular crystal at the center. Scroll to zoom in on Emma's new design and compare it to her first, then shop some inspired pieces if you prefer a fresh, modern jewel like this one.
Sh*t Out of Luck! My 3-Year-Old Son Has No Interest in Potty-Training
Of all the milestones parents and kids meet, surely potty-training is the one most fraught with conflicting emotions. I, like every parent in the world, am very, very ready to be done with diapers. It's been almost six freaking years since I changed my first one, and two kids and God knows how many thousands of dollars surrendered to the poo magnates of Pampers, Huggies, and Honest later, I'm psyched for the day I can throw my last filthy diaper, tied up in a Target bag, somewhere close to the trash can in my garage, which will disgust me when I find it resting on top of my stroller three days later.
However, there's the excitement a parent feels about actually being done with potty-training, and then there's the reality of having to actually do that training. And as someone who's been through the process once before, I'm dealing with the prospect of round two with a mix of denial and dread. I know the truth about what it takes to create a diaper-free child, and it's literally sh*tty.
My husband still tells people that the "potty-training in three days" pamphlet his co-worker passed along to us worked wonders with our first. For him, it totally did . . . because after three days, he went back to work. I, however, spent the next two-plus weeks cleaning the urine and poo my daughter deposited on every piece of upholstered furniture and rug in our house, feeling anxious about whether the diapers I put her in to run errands were confusing her and slowing the process, and then wondering why the F we started this whole training thing when I was eight months pregnant (but that's another story).
If my daughter needed a little coercing to get on the potty train, my son might need some kind of major intervention. He's now four months older than his sister was when she was fully off diapers and has little to no interest in saying goodbye to his beloved swaddlers. We talk to him all the time about how much fun peeing on the potty is, how cool big-boy underwear is, how much better it will feel to not walk around in his own urine and feces all day, but he doesn't care. We've even tried that time-honored tactic of shaming your own child.
We've even tried that time-honored tactic of shaming your own child.
"You know, buddy, only babies wear diapers, and you don't want to be a baby, do you?" I've said to him at least a dozen times. "You want to be a big boy, right?"
"I'm not a baby. I'm not a big boy. I'm Sam," he always replies. What can I say? My kid is not defined by societal labels.
Like any self-respecting mother, I have to wonder if his toilet aversion is somehow my fault. Is it because, when he was born, I switched from plain white Pampers to the much more adorable Honest designs in an effort to make diaper changes more aesthetically pleasing? Are they now too cute? Or could it be that he has sensed my apathy about the training situation up to now and has decided to run with it?
Or is his aversion simply ingrained in his DNA as a boy, the - let's be honest - stereotypically grosser gender? I mean, the kid will regularly tell me he has poop in his pants, then run and hide when I attempt to rectify that situation. Who does that?
Regardless of the reasons behind his dedication to his diapers, a reckoning is soon to come. After all, my son is off-the-growth-charts huge. People regularly guess he's a full year and a half older than he is, and a kid who's outgrowing his 4T pants and still wearing diapers is just plain embarrassing. (Clearly, I am more affected by societal judgments than he is.) So, this month, after we celebrate his third birthday, I'm forcing the issue.
God help us all, especially my rugs.
This Model Walked Down the Aisle in a Hooded Cape - but What She Had Underneath Will Leave You in Awe
By now, we're used to stars saying "I do" in nontraditional dresses, from semisheer numbers to beach-worthy microminis. But even our wildest wedding dreams couldn't have prepared us for what model Hanne Gaby Odiele wore on her big day as she married her long-term boyfriend, fellow model John Swiatek. While she walked down the aisle in a long hooded cape in place of a veil, Hanne soon revealed the edgy design she wore underneath: a white lacy layered bra-like top paired with white wide-leg pants, a look from Alexander Wang's last Balenciaga collection.
The Spring '16 look was anything but traditional, and we're thinking Hanne could be onto something big. Recently, blogger Helena Bordon was married in something similar by Calvin Klein, proving this bridal trend is taking off - and the model is already ahead of the game. Scroll through to see Hanne's wedding style. Then check out the designer that billionaires have been turning to for their own nuptials.
How Could These Photos of Thalia and Her Pet Bird, Pikachu, Not Brighten Your Day?
You know what some say: nothing stands between a woman and her bird. If you've been following Mexican superstar Thalia's posts as our POPSUGAR Latina contributor, you know that family means the world to her - including relatives of a different species, like her pet cockatiel, Pikachu. The love she has for her feathered baby is so real, and her Instagram proves it.
From sitting on her shoulder during glam sessions to riding in planes and cars to exploring the outdoors to having one of the best bird birthday parties (read: the only bird birthday party) we've ever seen, Pikachu is living the good life alongside his famous human companion and self-professed "Mamachu." Is it weird that we're kind of jealous? Keep scrolling to see a complete history of his photo and video features, and then check out Thalia's no-fail beauty tips.
'An epidemic': Flu outbreaks in 20 B.C. care facilities over holiday season
The B.C. Centre for Disease Control says an additional 20 outbreaks over the winter break means there have been a total of about 40 care facility flu outbreaks across the province.
'An epidemic': Flu outbreaks in 20 B.C. care facilities over holiday season
The B.C. Centre for Disease Control says an additional 20 outbreaks over the winter break means there have been a total of about 40 care facility flu outbreaks across the province.
Gesundheit! What to Do When Your Cat Is a Sneezer
There's nothing cuter than a few kitty sneezes, but when those achoos stick around, they may be a sign of an underlying issue. We reached out to an expert, Doctor of Veterinary Medicine Eva Radke of the East San Rafael Veterinary Clinic, to learn more about what to do when your cat has a case of the sniffles. Along with giving your cat lots of snuggles and extra attention, there are a few other things to take into consideration when your cat can't stop sneezing. Click through for Dr. Radke's helpful answers and insights.
7 Gel Manicure Mistakes That Are Ruining Your Nails
There are many reasons I love a gel manicure, but a few in particular stand out. I'm obsessed that they require zero drying time, which equates to zero probability of smudging. They last for at least two weeks. That enduring glossy finish gets me to book salon visits over and over again. But when it comes time to take off the lacquer, I admittedly get a little lazy. When choosing between squeezing a removal appointment into a busy schedule or picking and peeling on my way home from work, I'm often guilty of the latter.
It turns out that's not the only error I've been making when it comes to gel polish. Chances are, you - and your favorite salon! - are making some of them, too. That's precisely why I enlisted the help of celebrity manicurist Elle. The nail tech (who has painted the talons of Beyoncé, Jennifer Lopez, and Blake Lively) revealed that seemingly simple things can cause your gels and natural nails to prematurely crack and peel. But when applied and cared for correctly, these glossy lacquers aren't harmful to your claws at all. Read on to discover her top nail-saving tips.
6 Ways to Wear Flats For Winter Without Getting Frozen Toes
"Aren't your feet cold?" is probably the first thing your co-worker asks when she spots you in a pair of flats . . . in the middle of Winter. There might be snow on the ground and giant frozen puddles on the sidewalk, but when you really love flats, no season - or the weather - will stop you from wearing them. We get that, which is why instead of telling you to not wear flats once the temperatures drop (it's already happened on the East Coast), we're providing options on how to style them for Winter.
Whether that means investing in a cute pair of socks or fancy tights, you can definitely stick to your favorite footwear option without freezing your toes off. Read on for six ways to style your flats because afterwards, the walk from the train to the office won't feel so terrible anymore.
Stretch, Recover, Relax: This Is How to Handle a Rest Day
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves; this is when the strengthening actually happens. Since the January Jump-Start workout plan is designed to really kick your fitness game up a notch, stretching your worked muscles is really important on your chill days. Take 15 to 20 minutes to give your hard working body some TLC with this full-body stretching routine. Click here for a printable PDF of this workout.
Directions: Prep your body for stretching with three to five minutes of light cardio: run in place, do jumping jacks, skip around your house. Then follow this full-body stretch routine, holding each stretch for 20 to 30 seconds.
The Simple Reason Emma Stone's La La Land Dress Is Yellow
La La Land took home best picture at the Critics' Choice Awards, but if you need another special reason to see the film, perhaps this style tidbit will do: Emma Stone's signature dancing dress was selected for a reason. Emma plays Mia in the movie, and though she partakes in plenty of dancing acts, the one set in front of a lit-up Los Angeles seems especially romantic. Costume designer Mary Zophres spoke to Fashionista about her wardrobe choice for the scene, explaining that she was inspired by an Atelier Versace gown Emma wore to promote The Amazing Spider-Man 2 in 2014:
"It's stunning on Emma and I pitched [that color] to [director Damien Chazelle] for that sequence. We had our first fitting and Emma started spinning around in this dress. She loved it. I loved it. She and I thought at the same time, 'Why don't we just use this fabric?'"
After hiring Rob Phillips to hand-paint florals onto the fit-and-flare, the look was just as flattering as Zophres imagined it. Read on to see the La La Land costume once more, then check out the red carpet number that inspired it, along with more of Emma's recent appearances in yellow. One thing's for sure: regardless of the silhouette or occasion, Emma looks downright gorgeous in the shade - the same goes for her new character, Mia.
Stretch, Recover, Relax: This Is How to Handle a Rest Day
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves; this is when the strengthening actually happens. Since the January Jump-Start workout plan is designed to really kick your fitness game up a notch, stretching your worked muscles is really important on your chill days. Take 15 to 20 minutes to give your hard working body some TLC with this full-body stretching routine. Click here for a printable PDF of this workout.
Directions: Prep your body for stretching with three to five minutes of light cardio: run in place, do jumping jacks, skip around your house. Then follow this full-body stretch routine, holding each stretch for 20 to 30 seconds.
100 Traditional Baby Boy Names in Spanish You'll Just Love
If you're having a hard time deciding what to call your baby boy, we're here to help. Consider this list of popular names in Spanish. The names below aren't new - they come straight from the United States Social Security Administration - but sure are beautiful classics, still around for just that reason. From the traditional José (consider compounding it with another name in this list for a more unique spin) to the less common Maximiliano, here are 100 possibilities for that growing baby bump.
- Adrián
- Adriel
- Alan
- Alberto
- Aldo
- Alejandro
- Alfonso
- Alfredo
- Alonso
- Alvaro
- Andrés
- Ángel
- Antonio
- Armando
- Arturo
- Benjamín
- Bruno
- Carlos
- Carmelo
- César
- Cristián
- Cruz
- Daniel
- Dario
- David
- Diego
- Eduardo
- Elian
- Elias
- Eliseo
- Emiliano
- Emilio
- Ernesto
- Esteban
- Ezequiel
- Fabián
- Felipe
- Felix
- Fernando
- Francisco
- Gabriel
- Gael
- Gerardo
- Guillermo
- Gustavo
- Héctor
- Hugo
- Iván
- Jaime
- Javier
- Jesús
- Joaquín
- Jorge
- José
- Josue
- Juan
- Julián
- Julio
- Leandro
- Leo
- Leonardo
- Leonidas
- Lorenzo
- Lucas
- Luciano
- Luis
- Manuel
- Marcelo
- Marco
- Mario
- Martín
- Mateo
- Mauricio
- Maximiliano
- Miguel
- Nicolás
- Noel
- Omar
- Orión
- Orlando
- Óscar
- Pablo
- Pedro
- Rafael
- Ramón
- Raul
- Ricardo
- Roberto
- Rodolfo
- Rodrigo
- Rogelio
- Rolando
- Salvador
- Samuel
- Santiago
- Sebastián
- Sergio
- Tomás
- Vicente
- Victor
Having a girl? Here are 100 options for her.
10 Weight-Loss Rules That Work
There's so much out there when it comes to weight-loss tips, and it can be hard to separate what works from what's just a fad - especially when you're just starting out on your weight-loss journey. So we went straight to the source: we asked our readers on Facebook to tell us the best strategy that worked for shedding pounds. Read on for the 10 most popular weight-loss rules that have been proven to work - by you!
10 Weight-Loss Rules That Work
There's so much out there when it comes to weight-loss tips, and it can be hard to separate what works from what's just a fad - especially when you're just starting out on your weight-loss journey. So we went straight to the source: we asked our readers on Facebook to tell us the best strategy that worked for shedding pounds. Read on for the 10 most popular weight-loss rules that have been proven to work - by you!
40 Names From The Walking Dead That You'll Actually Want to Call Your Baby
Although the zombie-tastic AMC hit The Walking Dead may not seem the most likely inspiration for a baby name, the ever-revolving cast of characters provides a unique list of monikers that even the most casual TWD fan will love.
Read through for 40 names from the popular TV show that you'll want to use for your baby.
A
Aaron, Abraham, Anderson, Andrea
B
Beth
C
Carl, Carol
D
Dale, Daryl, Deanna, Denise, Dixon
E
Ezekiel
F
Ford
G
Gabriel, Gareth, Glenn
H
Hershel
J
Jessie, Jones, Judith
L
Lizzie, Lori, Lucille
M
Maggie, Michonne, Morgan
N
Negan, Noah
O
Owen
P
Paul, Penny, Porter
R
Rick, Rosita
S
Sasha, Shane, Spencer
T
Tyreese
W
Walker
10 High-Energy Songs Your Next Workout Needs
There's nothing worse than hitting the gym with - gasp! - no music. Upbeat tunes somehow add an extra dose of motivation to power through a difficult sweat session, so having a good playlist in your arsenal is key. But it's super easy to grow tired of the same one, right?
To help refresh your mix, we spoke to Puerto Rican personal trainer Idalis Velazquez, who is currently working in partnership with Unilever on its empowering #100PorCientoTu campaign, and got her to reveal her go-to workout songs. Read on to discover her fiery picks, featuring everyone from Shakira to Wisin y Yandel and even Sia. Then, cool down with model (and fellow #100PorCientoTu influencer) Denise Bidot's feel-good playlist.
14 Surprising Reasons You Could Be Losing Your Hair
We all experience some hair shedding from time to time (in fact, it's normal to lose between 50 and 100 strands every day, as you'll learn more about soon), but if you've gotten to the point where you're noticing bald spots and/or afraid to so much as touch your hair for fear of having it fall out, there may be a more serious problem at the root.
To help end your worrying (after all, stress can only make it worse), we consulted with Paul Cucinello, beauty expert and creative director at the Chris Chase Salon in NYC, along with other experts, to break down some of the lesser-known culprits of hair loss.
Read on to find out who's really to blame - whether it be your ex-boyfriend, your demanding job, or genetics - and how to go about finding a solution.
What to Do If You Always Break Your New Year’s Resolution
You know how the gym is always ridiculously crowded during the first week of January and then quickly trickles down to the people who are there year-round? It happens to the best of us. A study showed that the number one resolution last year was to lose weight, and only 8 percent of people who make a resolution at all actually achieve it. If you always abandon your resolutions before January is out, it's easier to fix than you think.
Step 1: Reevaluate Your Resolution
Did you bite off more than you could chew? Did the resolution just sound good at the time? Time to push reset! Remember, your goal doesn't have to start at the stroke of midnight. But this time, really think about what part of your life needs an overhaul and go from there. You can also give yourself mini-resolutions to do each month.
Step 2: Make Sure It's Something You Really Want
The only way that New Year's resolutions can be successful is if you're in the right mindset. Whether you want to lose weight, shave time off your running pace, or up the weight on the bench press, motivation is key. If you choose a resolution you really want to accomplish instead of something you think you should be doing, it's much easier, rewarding, and fun to work towards it.
Step 3: Redesign Your Resolution
Even if you still want to cut your usual five desserts per week down to two, the secret for your success may be to start off slow. For the first week, decrease your desserts to four times a week, then three the following week, and so on. Pretty soon you'll be able to get down to only have sweets once in a while without missing it much!
Step 4: Set Mini-Goals
Maybe come Dec. 31, 2017, your hope is to have officially said goodbye to 40 pounds. Ambitious? Yes. Impossible? Absolutely not. But it can be hard to keep the end in sight when it's a whole 365 days away. So plan to be down 10 pounds by March or even one pound a week. Hitting mini-victories along the way will keep you focused and motivated.
Set 5: Keep Your Eye on the Prize . . . Literally
Nothing says "I did it!" like a new outfit. But if clothes aren't high on your wishlist, choose something fun that will keep you determined through the year. Maybe you'll finally treat yourself to a full-body massage or that tech gadget you've had your eye on. No matter what it is, keep it in the back of your mind for the day you can officially become a part of that 8 percent who actually tackles their resolutions.
What to Do If You Always Break Your New Year’s Resolution
You know how the gym is always ridiculously crowded during the first week of January and then quickly trickles down to the people who are there year-round? It happens to the best of us. A study showed that the number one resolution last year was to lose weight, and only 8 percent of people who make a resolution at all actually achieve it. If you always abandon your resolutions before January is out, it's easier to fix than you think.
Step 1: Reevaluate Your Resolution
Did you bite off more than you could chew? Did the resolution just sound good at the time? Time to push reset! Remember, your goal doesn't have to start at the stroke of midnight. But this time, really think about what part of your life needs an overhaul and go from there. You can also give yourself mini-resolutions to do each month.
Step 2: Make Sure It's Something You Really Want
The only way that New Year's resolutions can be successful is if you're in the right mindset. Whether you want to lose weight, shave time off your running pace, or up the weight on the bench press, motivation is key. If you choose a resolution you really want to accomplish instead of something you think you should be doing, it's much easier, rewarding, and fun to work towards it.
Step 3: Redesign Your Resolution
Even if you still want to cut your usual five desserts per week down to two, the secret for your success may be to start off slow. For the first week, decrease your desserts to four times a week, then three the following week, and so on. Pretty soon you'll be able to get down to only have sweets once in a while without missing it much!
Step 4: Set Mini-Goals
Maybe come Dec. 31, 2017, your hope is to have officially said goodbye to 40 pounds. Ambitious? Yes. Impossible? Absolutely not. But it can be hard to keep the end in sight when it's a whole 365 days away. So plan to be down 10 pounds by March or even one pound a week. Hitting mini-victories along the way will keep you focused and motivated.
Set 5: Keep Your Eye on the Prize . . . Literally
Nothing says "I did it!" like a new outfit. But if clothes aren't high on your wishlist, choose something fun that will keep you determined through the year. Maybe you'll finally treat yourself to a full-body massage or that tech gadget you've had your eye on. No matter what it is, keep it in the back of your mind for the day you can officially become a part of that 8 percent who actually tackles their resolutions.
Which Prince Has Always Been Hotter: William or Harry? Crown the Winner Now
Seeing photos of Prince Harry this year has made us wonder: has he officially eclipsed his older brother William in the hot prince department? Let's be clear, William definitely had a hotness heyday; this was a man who plastered the pages of teenybopper magazines and even stood up Britney Spears for a date (the British talk show host she revealed the missed connection to famously told her "Go with the brother [Harry]. He's much more fun."
That being said, we're taking it to our royal-loving readers: is Harry hotter than William now? And if so, what year did he take the throne away? Scroll through to vote for either William or Harry, year by year. We can't wait to get this dilemma squared away once and for all.
The Best Plan to Train For Your First 10K
If you've mastered the 5K and are ready to up your distance, then it may be time to run a 10K (that's 6.2 miles) - but don't train blindly. Follow this 12-week training plan created by physical therapist and running specialist Julie Ann Dougery of the CPMC Running Clinic. The goals: run a 10-minute-mile race and train injury-free - both worthy goals in our book.
If you can run three to five miles continuously without any pain, then this plan is for you. This program includes both tempo and speed work. But don't be intimidated by these new types of workouts; Julie swears they will "pay off huge come race day."
Key:
2 miles @12:05 = run two miles at a 12:05 minute-per-mile pace.
XT = cross training. Take a Pilates class, Spin, swim, or hike - something besides running.
Rest = take a day off to get your body geared up for the next day!
Tempo run = a short run at a quick pace, only slightly slower than race pace.
Speed work = different types of interval training done at a track. Do note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speed work has you jogging between intervals for recovery.
How to decipher a speed workout:
Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool = run four miles total; warm up for one mile, and then do three repetitions of the 800-meter (two times around a standard 400-meter track) in 4 minutes and 40 seconds; between reps, jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.
How to decipher a tempo run:
Tempo Run: Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool = run a total of four miles; warm up for one mile, run two miles at a pace of a 10:26 mile, and then cool down running a mile.
| Week/ mileage |
Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| ONE / 11-12 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 1.5 Mi, inc Warm; 2x400 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 6 Mi @12:05 |
Rest / XT |
| TWO / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| THREE / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| FOUR / 13 miles |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 4 Mi @12:05 |
Rest / XT |
| FIVE / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| SIX / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| SEVEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Easy Run Dist: 8 Mi @12:05 |
Rest / XT |
| EIGHT / 13 miles |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 4 Mi @12:05 |
Rest / XT |
| NINE / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| TEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| ELEVEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| TWELVE / 15 miles |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Speed Work Dist: 3 Mi, inc Warm; 2x800 in 4:40 w/400 jog Cool |
Rest / XT | Rest / XT | 10K Race Day 10K @10:11 Time 1:03:10 |
If you don't like running around the track, then use a watch, and time yourself to get a sense of how long it takes you to go around the track once (400 meters, or just under a quarter mile). Then you can use that amount of time to do intervals wherever you normally run. If you do work out on the track, make sure you change directions every other mile to help prevent injury.
Click here for an image-free printable training schedule. Print it out, and tape it to your fridge for extra inspiration. Not ready for a 10K? Give our 5K training plan a whirl.
The Best Plan to Train For Your First 10K
If you've mastered the 5K and are ready to up your distance, then it may be time to run a 10K (that's 6.2 miles) - but don't train blindly. Follow this 12-week training plan created by physical therapist and running specialist Julie Ann Dougery of the CPMC Running Clinic. The goals: run a 10-minute-mile race and train injury-free - both worthy goals in our book.
If you can run three to five miles continuously without any pain, then this plan is for you. This program includes both tempo and speed work. But don't be intimidated by these new types of workouts; Julie swears they will "pay off huge come race day."
Key:
2 miles @12:05 = run two miles at a 12:05 minute-per-mile pace.
XT = cross training. Take a Pilates class, Spin, swim, or hike - something besides running.
Rest = take a day off to get your body geared up for the next day!
Tempo run = a short run at a quick pace, only slightly slower than race pace.
Speed work = different types of interval training done at a track. Do note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speed work has you jogging between intervals for recovery.
How to decipher a speed workout:
Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool = run four miles total; warm up for one mile, and then do three repetitions of the 800-meter (two times around a standard 400-meter track) in 4 minutes and 40 seconds; between reps, jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.
How to decipher a tempo run:
Tempo Run: Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool = run a total of four miles; warm up for one mile, run two miles at a pace of a 10:26 mile, and then cool down running a mile.
| Week/ mileage |
Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| ONE / 11-12 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 1.5 Mi, inc Warm; 2x400 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 6 Mi @12:05 |
Rest / XT |
| TWO / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| THREE / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| FOUR / 13 miles |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 4 Mi @12:05 |
Rest / XT |
| FIVE / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| SIX / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| SEVEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Easy Run Dist: 8 Mi @12:05 |
Rest / XT |
| EIGHT / 13 miles |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Rest / XT | Easy Run Dist: 4 Mi @12:05 |
Rest / XT |
| NINE / 16 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Speed Work Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| TEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| ELEVEN / 17 miles |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Tempo Run Dist: 5 Mi, inc Warm; 3 Mi @ 10:26; Cool |
Easy Run Dist: 2 Mi @12:05 |
Rest / XT | Long Run Dist: 8 Mi @12:05 |
Rest / XT |
| TWELVE / 15 miles |
Rest / XT | Easy Run Dist: 3 Mi @12:05 |
Easy Run Dist: 3 Mi @12:05 |
Speed Work Dist: 3 Mi, inc Warm; 2x800 in 4:40 w/400 jog Cool |
Rest / XT | Rest / XT | 10K Race Day 10K @10:11 Time 1:03:10 |
If you don't like running around the track, then use a watch, and time yourself to get a sense of how long it takes you to go around the track once (400 meters, or just under a quarter mile). Then you can use that amount of time to do intervals wherever you normally run. If you do work out on the track, make sure you change directions every other mile to help prevent injury.
Click here for an image-free printable training schedule. Print it out, and tape it to your fridge for extra inspiration. Not ready for a 10K? Give our 5K training plan a whirl.
Kate and Pippa Middleton Prove That a Tiara Won't Come Between Their Sisterly Bond
Kate Middleton's top-secret squad may be extensive, but there's no question as to who the leader is: her younger sister, Pippa. Many of us were first introduced to the 33-year-old event planner at Kate and Will's royal wedding in 2011; Pippa made headlines for her stunning appearance, and it wasn't long before the public took interest in her and Kate's sweet relationship. And in the most considerate of sisterly moves, Kate doesn't want her royal status to take away any shine from Pippa's own wedding to financier James Matthews. Kate has reportedly opted out as a member of her wedding party because she doesn't want to "upstage her sister" by being her royal maid of honor. Veteran royals author Judy Wade added, "Kate would want to be in the background as much as possible." How thoughtful is that? Scroll through to see Kate and Pippa's cutest moments over the years.
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