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.
mardi 5 juin 2018
Jennifer Garner and Ben Affleck Get Shady While Watching Their Kids Play at the Park
When Jennifer Garner and Ben Affleck announced their plans to divorce back in June 2015, they made it clear that they would remain friendly and committed to coparenting their three kids, Violet, Seraphina, and Samuel. Since then, they've been spotted on multiple outings together and opened up about their "modern family." On Saturday, the former couple were spotted at a park in LA, sitting together in the grass while their children played. Jen and Ben both seemed happy and relaxed, even letting out a few laughs as they hung out under a shady tree.
Ben recently finished filming the Netflix movie Triple Frontier with Charlie Hunnam, Garrett Hedlund, and Oscar Isaac in Hawaii. Back in March, he showed off his massive back tattoo on the beach and made time for some water sports with girlfriend Lindsay Shookus. Despite the potential awkwardness, Jen made sure that she and the kids were in Hawaii to spend Easter together with Ben. Coparenting at its finest.
John Cena Reveals the Reason He's Changed His Mind About Having Kids
John Cena seems to be doing a lot better following his split from Nikki Bella. On Sunday, the 41-year-old WWE superstar appeared to be in a good mood when he stepped out for dinner at Mastro's steakhouse in LA. During his outing, TMZ caught up with John and asked him about his recent comments about wanting a family with Nikki. "I would love to be a dad," John told TMZ. "I realize very much that I have been steadfast in saying that I don't want children, but I'm a little bit older now and wiser . . . I dedicated my life to my work and now I'm realizing that there is life and life exists and it's beautiful and I think part of that is being a parent."
John and Nikki called it quits in April, just one month before their wedding. Nikki has always been vocal about wanting to get married and have kids. John, on the other hand, initially did not want to get married again (he was previously married to a woman named Elizabeth Huberdeau) and told Nikki that children were not in his future, however, he has since had a change of heart. As for the status of their relationship, John referred to Nikki as his "best friend" but didn't confirm whether or not they've actually reconciled.
Here's How Much Money Becca Could Make as the Bachelorette
Becca Kufrin might have her fans' Venmo drinking fund to fall back on - it was created so Becca wouldn't have to pay for booze following the terrible Arie Luyendyk Jr. breakup on the Bachelor finale - but being the Bachelorette is definitely going to be bringing her more money.
Over the years, there have been all sorts of reports talking about whether or not the Bachelor and the Bachelorette make money while being on the show. They don't have any expenses while on the series - though they do live rent-free in a mansion with "free" food and wine - but that doesn't mean their real-life expenses go away magically.
In fact, when it comes to the ladies who compete on the series, there are even more expenses than your rent, food, and average living fees to deal with. Think two months of glamorous dresses, beauty prep fees, and lots and lots of shoes!
With all of that said, we've always wondered how much money, if any, the contestants and leading men and women make to star on the reality series. The short answer is that it varies, and the long answer is the more popular you are, the more money you get . . . once you're off the show.
For example, Emily Maynard made $250,000 for her role as the star on season eight of The Bachelorette, while Us Weekly said that Ashley Hebert only made $30,000. Meanwhile, Reality Steve reports that ABC tends to pay its stars closer to the $100,000 range, which makes a little more sense.
Keep in mind that the leads of each season of The Bachelorette have to put their real careers on hold, assuming they don't get fired for being gone for two months, and therefore it makes sense that they make somewhere near their normal salary for the time they're out of the office.
Although the numbers vary, there is a wide consensus that the alumnae of this franchise make bank once they're done filming or when they are filming spinoffs. For example, E! Online reported that Sean Lowe and Catherine Giudici made six figures for doing a TV wedding, which is equal to the amount of cash that Hebert raked in with her TV nuptials.
This doesn't include all of the endorsement money and product placement deals that each of the big stars from the reality dating series can land if they are popular enough. Take all of the Bachelorette ladies who always seem to be promoting FabFitFun boxes; they're not doing it just for fun. In fact, Kaitlyn Bristowe has ads for Colgate and Reddi-wip on her Instagram account as we speak, and she was just in a commercial with her main man, Shawn Booth, for Reddi-wip during the Bachelor finale. Talk about coming full circle!
Those ads, commercials, and partnerships can bring in millions of dollars. They reportedly can get $1,500 to $7,000 for just one picture on Instagram. In 2016, Us Weekly reported that Jade Roper and husband Tanner Tolbert were "on track to make $1 million from sponsored posts," which just means social media. It's all insane.
So, while the exact salary our next Bachelorette is going to make is unknown - Becca is a publicist, so she's probably making a decent living right now - she is already so loved from Bachelor Nation, so she has a long list of possible partnerships and Instagram ads heading her way even if she doesn't find love.
Ella Mai Has More Than 1 Hit Song, OK? Check Out the Rest of Her Playlist-Worthy Tracks
"Listen my to heart go ba-dum, boo'd up / Biddy-da-dum, boo'd up / Hear my heart go ba-dum, boo'd up . . ."
We haven't been able to get these lyrics out of our heads since last year, and chances are you haven't either if you've ever had the privilege of listening to English singer-songwriter Ella Mai, whose incredibly catchy track "Boo'd Up" recently peaked at number eight on the Billboard Hot 100. Let us be the first to tell you that if "Boo'd Up" is the only song of hers you're listening to these days . . . you're missing out on something great.
Mai has been delivering hits since her first of three EPs. In February 2016, she released her first, Time, and followed it up just nine months later with Change, and finally Ready, out in February 2017. Needless to say, the 23-year-old has been putting in work to get where she is today, and our playlists full of her songs are proof. "Boo'd Up" is unquestionably one of our favorite Summer bops, but there are a bunch more that are worth the hype. Check them out ahead!
2018 TV Scorecard: Which Shows Have Been Renewed or Canceled Already?
Image Source: TV Land
Although we're not even halfway through the year, Hollywood waits for no one - TV show cancellations and renewals now happen year round, so it's time to catch up on the latest news. Whether that means some of our favorite shows are disappearing soon or staying around for another shot, we all have to face the music eventually. A few shows have already been canceled, but other series have been luckier. See what's been renewed or canceled so far in 2018 below, and if you don't see your favorite show's fate, check here.
What's Been Renewed
ABC
- Dancing With the Stars: You'll be able to see your favorite celebrities strut their stuff in the ballroom when DWTS returns for season 27.
- The Bachelor: A 23rd season of the reality show is officially on the way (don't tell Arie).
- The Good Doctor: A second season of watching Freddie Highmore solve outrageous medical cases has been OK'd by ABC.
- Speechless: The series will be back for a third season.
- Grey's Anatomy: The popular medical drama will be back for a 15th season, making it ABC's longest-running primetime drama ever.
- How to Get Away With Murder: The Viola Davis-fronted drama will return for a sixth season.
- Black-ish: The sitcom, which stars Tracee Ellis Ross and Anthony Anderson, was picked up for a fifth season.
- Agents of SHIELD: The series has been renewed for a 13-episode sixth season.
Freeform
- Siren: The fantasy drama has been renewed for a second season.
CBS
- Young Sheldon: The origin story of The Big Bang Theory's Sheldon Cooper is a giant hit with fans, making CBS's decision to bring it back for season two a no-brainer.
- S.W.A.T.: Brace yourself for seeing more of Shemar Moore in uniform, because the drama was renewed for season two.
- Seal Team: The action drama starring David Boreanaz was also given a second season by CBS.
- Mom: The series starring Anna Faris and Allison Janney has been renewed for a sixth season.
- MacGyver: Mac will continue his unconventional problem solving in season three.
- Hawaii Five-O: Despite a few recent scandals, the tropical police drama procedural has been renewed.
- Blue Bloods: Tom Selleck's long-running series about a family of New York cops has been picked up for season nine.
- Bull: CBS is bringing back this law drama for a third season in the courtroom.
- NCIS: New Orleans: The crime-stopping will continue thanks to the show's season five renewal.
- NCIS: Los Angeles: Chris O'Donnell and LL Cool J will return for season 10.
- Madam Secretary: Téa Leoni's political drama has been granted a fifth season.
- Survivor: Did you really think one of the most popular reality shows on TV would get the ax? Brace yourself for season 37.
- The Amazing Race: A 31st season of watching multiple teams race around the globe is in the works.
- 60 Minutes: The news program has been given the green light.
- 48 Hours: True-crime lovers rejoice, because new episodes of this show will be back on CBS before you know it.
The CW
- Crazy Ex-Girlfriend: Rachel Bloom and Aline Brosh McKenna's musical dramedy is going to return for a fourth and final season to wrap up Rebecca's story.
- Jane the Virgin: Jane Gloriana Villanueva and her trusty narrator will come back to The CW for a fifth season (although star Gina Rodriguez has hinted it might be their last).
- The Flash: Barry Allen and the rest of the gang will be back for season five.
- Arrow: Are you ready for seven seasons of Oliver Queen? Whether you are or not, the network is bringing it back for yet another dive into the vigilante's life.
- Supergirl: Here's something super - Kara is getting a fourth season!
- Black Lightning: The CW's superhero show based on the DC Comics character has been renewed for season two.
- Dynasty: Hopefully you're not sick of the drama quite yet, because the devious Carringtons are coming back for another season.
- Supernatural: The Winchester brothers will return to The CW for a 14th season.
- Riverdale: Grab the nearest chocolate shake and relax - Archie, Veronica, Betty, and Jughead have been given the green light for season three.
- DC's Legends of Tomorrow: The ensemble superhero drama has been renewed for season four.
Netflix:
- The Rain: Netflix's dystopian sci-fi drama will continue to raise mysterious questions about the water plague in season two.
- Santa Clarita Diet: It's official - Drew Barrymore will get to keep eating people in a third season.
- Lost in Space: The sci-fi drama will return for season two!
- On My Block: The coming-of-age comedy got picked up for season two!
- Fuller House: Netflix has picked up the reboot for the fourth season.
- Grace and Frankie: The comedy has been renewed for season five.
- One Day at a Time: Season three of the beloved family comedy is officially in the works!
- Queer Eye: The heartwarming reality show will return for a second season of tears, fashion, avocados, and redneck margaritas - can you belieeeve?!
- Nailed It: Netflix's hilarious reality baking show not only has Nicole Byer as host but also has a second season on the way. Celebratory cupcakes all around!
- Black Mirror: The sci-fi anthology series will continue to melt your brain with season five.
- Alexa and Katie: The sweet sitcom about two best friends - one supporting the other who has cancer - got picked up for a second season.
- Jessica Jones: The Marvel P.I. will be back for season three!
- Lost in Space: The reboot of the classic CBS series from the 1960s will be back for season two.
Fox
- 911: The Ryan Murphy procedural has nabbed a second season.
- The Four: The music competition series has been picked up for a second season.
- So You Think You Can Dance: Mary Murphy, Nigel Lythgoe, and Vanessa Hudgens will host season 15 of the dance competition this Summer.
- Empire: With four seasons under its belt, the drama is still going strong. Onward to season five!
- Star: Even the Empire spin-off is still running hot; we're getting a third season!
- The Simpsons: Last year, the animated comedy was given a two-season renewal. Next season, which is the 30th(!), is the second year of this renewal.
- The Orville: The live-action comedy by Seth MacFarlane has been given a second season.
- The Gifted: The drama, based on the X-Men comics, has earned a second season.
- The Resident: This new medical drama is on for season two.
- Gotham: The series will be back for a fifth and final season.
Showtime
- The Chi: Lena Waithe's freshman drama has been given a second season.
Starz
- Outlander: The Ron Moore drama was renewed for a fifth and sixth season.
USA Network
- Suits: Following the exits of Patrick J. Adams and Meghan Markle from the series, the legal drama will return for season eight.
Disney Channel:
- Andi Mack: The series has been renewed for a third season.
NBC:
- Superstore: The comedy starring America Ferrera has been renewed for a fourth season.
- America's Got Talent: The series has been renewed for season 13.
- Will & Grace: NBC's rebooted comedy was renewed yet again, this time for a third season (11th overall)!
- Midnight, Texas: The supernatural drama will have more time to cast a spell on you when it comes back for season two.
- Blindspot: After a successful third season, the "puzzle drama" will return once more.
- Law & Order: SVU: This NBC staple is now tied for TV's longest-running primetime live-action series.
- Chicago Fire: A seventh-season renewal has been issued to the flagship Chicago series.
- Chicago Med: This spin-off series will be back for a fourth season.
- Chicago PD: This iteration of the multiple Chicago series will return for season six.
- The Good Place: Kristen Bell's life-after-death comedy has received a 13-episode third season.
- This Is Us: This beloved, heart-wrenching newbie will be back for season three!
- Good Girls: It's no secret that we loved this new series, which is why we're thrilled to see a second season.
- A.P. Bio: The Lorne Michaels and Seth Meyers comedy will be back for season two.
HBO:
- Silicon Valley: The comedy about a fictional tech company will return for season six.
- Barry: Bill Hader's black comedy about an assassin-turned-actor was granted a second season by HBO.
- Crashing: The show will be back for season three.
- High Maintenance: The series has been granted a third season.
Amazon
- Lore: The anthology series has been renewed for a second season.
- Jack Ryan: The John Krasinski action series hadn't even premiered before it scored a season two pick up.
Syfy:
- The Magicians: The fantasy series, based on the novel of the same name by Lev Grossman, has been renewed for a fourth season.
Pop:
- Schitt's Creek: Haven't gotten into this show yet? Well, you better start, because it just got renewed for season five!
BBC America:
- Killing Eve: Season one hadn't even come out yet before it was renewed for a second. You go, Sandra Oh!
Adult Swim
- Rick and Morty: The animated series has been picked up for an additional 70 episodes.
TV Land
- Younger: The series has been picked up for a sixth season.
What's Been Canceled
Image Source: Everett Collection
Fox
- Brooklyn Nine-Nine: Though it's beloved by critics and fans, this cop comedy will not return for a sixth season.
- The Last Man on Earth: Will Forte's post-apocalyptic comedy has been canceled after four seasons.
- The Mick: Another one that was a favorite among many! The Mick will not be back for season three.
- New Girl: Zooey Deschanel's quirky comedy is coming to an end after seven seasons.
- Lucifer: The Tom Ellis-starred drama is ending after three seasons.
Showtime
- Homeland: Say goodbye to Carrie Mathison, because the drama will end after its eighth season.
ABC
- Roseanne: The family sitcom was initially granted a second season of the reboot (an 11th season overall), until Roseanne Barr's racist tweet triggered its cancellation.
- Once Upon a Time: The long-running fairy-tale series will wrap up after its current seventh season.
- Quantico: ABC pulled the plug on the Priyanka Chopra-lead series after three seasons.
- Designated Survivor: ABC's political drama will end after just two seasons this Spring.
- Alex, Inc.: The Zach Braff sitcom will not be returning for a second season.
NBC
- The Night Shift: Unfortunately, the final two seasons of this one already aired last Summer, and it won't be back for more.
- Shades of Blue: The cop drama starring Jennifer Lopez will end after its third season.
- Taken: The TV version of the popular Liam Neeson film will not return for a third season.
- Great News: The Tina Fey-produced workplace comedy was canceled after two seasons.
- Rise: The high school drama will not be returning for a second season.
Amazon
- One Mississippi: This Amazon original series created by Tig Notaro (and inspired by her life) lasted two seasons.
- I Love Dick: The adaptation of Chris Kraus's novel of the same name aired for one season.
- Jean-Claude Van Johnson: Jean-Claude Van Damme's comedic spy series is no more after a six-episode run.
- Transparent: The show's fifth season will be its last.
Freeform
- The Fosters: Despite a strong fan base for the family drama, it was canceled after five seasons.
- Shadowhunters: The series will end after its current season.
The CW
- Life Sentence: Lucy Hale's comedy has been canceled after just one season.
Hulu
- Chance: Hugh Laurie's thriller will not get a third season from the streaming network.
- Shut Eye: The Jeffrey Donovan-led drama has been axed after two seasons.
Netflix
- Lady Dynamite: Comedian Maria Bamford's comedy has been canceled after only two seasons.
- Disjointed: Our love of Kathy Bates couldn't save Chuck Lorre's weed comedy from getting the ax after season one.
- Everything Sucks!: In news that, well, sucks, Netflix has decided not to move forward with this quirky '90s comedy that aired for just one season.
Syfy
- The Expanse: The drama will end after its current third season.
Property Brothers' Drew Scott Wrote an Original Song For Linda Phan on Their Wedding Day!
Drew Scott is a (married) man of many talents. The HGTV star married his longtime girlfriend, Linda Phan, in a gorgeous ceremony in Puglia, Italy, in May, and he wrote an original song for Linda to mark the occasion! The couple shared their big day in a special Property Brothers episode called "Linda and Drew Say 'I Do'" that aired June 2, and Drew featured some of the footage in a music video for his song, "You Chose Me." Drew wrote the song with songwriters Victoria Shaw and Chad Carlson, he told TLC, and he surprised Linda with it the day of their wedding.
The two got engaged in December 2016 after six years of dating, and Drew surprised her with a recording of "Marry Me" by Train - looks like he's a total romantic when it comes to showing off his musical skills. Drew and Linda were joined by lots of family for their destination wedding, and even best man Jonathan couldn't help but shed a tear. See Drew's singing chops in action, and watch the adorable wedding-day video above.
You Can't Call Yourself a Horror Movie Buff Until You've Seen These 27 Classics
Not all horror movies are created equal. Yes, yes, it's always fun to see which scary movies Netflix has to offer, or what sort of terror is coming to theaters, but when it comes down to it, there's a clear list of movies every horror fan needs to see. We're talking the big guns, the classic villains, the mind-melting twists, and the unique premises that were executed so expertly, they'll stay with you for years. Think you're a major buff when it comes to the genre? Make sure you've seen the films listed below. Each one has inevitably affected the industry in significant and tiny ways.
21 Tragic Photos That Capture the Devastating Aftermath of Guatemala's Volcanic Eruption
On June 3, Guatemala's Fuego volcano erupted, releasing rivers of red-hot lava and shooting clouds of smoke nearly six miles into the air. At least 25 people have been confirmed as dead so far, with the death toll expected to rise, and dozens others are still missing due to the natural disaster, which has been dubbed the country's "most violent volcano eruption in more than a century," according to BBC News.
The volcano, which is situated just 25 miles southwest of the capital, Guatemala City, erupted for 16 and a half hours, burying surrounding villages in thick ash, rocks, and mud, trapping some in their homes. More than 3,000 people have been evacuated and moved to temporary shelters, and Guatemala's main airport is currently closed due to the eruption. Below, take a look at 21 images of the damage to see just how devastatingly destructive it truly was.
These 15 Phone Cases Will Up Your Tech Style
Let's be honest - your favorite accessory is your phone. You can take #OOTD photos, look at Instagram for outfit inspiration, and, of course, shop. That's why we dress up our tech in the most stylish cases out there, so our phones can be as stylish as we are. We've rounded up the most fun and fashion-forward cases so you can find one that fits your lifestyle and taste. From kitschy Moschino bears to chic Marc Jacobs sophistication, we're sure you'll find one that you love. Keep reading to see a bunch of fun cases from your favorite brands.
What You Need to Know About Snapchat's New Bitmoji Deluxe
Snapchat first launched a Bitmoji integration back in the summer of 2016, allowing users to insert their very own cartoon avatars into their snaps and chats with a few simple taps on their mobile phones. A year and a half later, Bitmoji is an integral part of the platform; from 3D World Lenses to Snap Map Actionmojis, they're one of the most fun ways to put yourself in the center of the action, and share your experiences with friends and family. But on Jan. 30, Snapchat announced a very, very exciting new update - and it goes by the name of Bitmoji Deluxe.
The update - which is based, in part, on feedback collected from Snapchat's many users - offers a far broader selection of skin tones, physical attributes, and style choices in an effort to make Bitmoji more inclusive. What's more, each avatar no longer needs to be heteronormative; instead, a Bitmoji can draw from masculine and feminine attributes in order to best represent the user.
Bitmoji Deluxe also comes with the ability to build your avatar side-by-side with a selfie of your choosing, allowing for the easiest avatar creation imaginable - and, naturally, the chance to take into account each and every one of the hundreds of new choices you now have when deciding what your Bitmoji looks like. And if you aren't interested in updating your Bitmoji, you have the option to keep your avatar as is - when you go to the settings menu in Snapchat and then select "change avatar style," you can choose to remain with Bitmoji "Classic," go back to Bitstrips, or upgrade to Bitmoji Deluxe.
Ahead, check out the new Bitmoji Deluxe in action - and get ready to make your best Snapchat Bitmoji avatar yet.
18 Sex-Filled Films to Stream on Netflix
For when you want some good, clean onscreen lovin' that's not porn, I've found an array of sexy films available on Netflix. There are foreign flicks, romantic comedies, period pieces, and everything in between (the sheets) - perfect for solo watching or date night. So hop into bed with one of these steamy movies tonight!
The 11 Creative Design Trends That Will Define 2018
Let's be honest: there are few greater pleasures in life than spotting a perfect, gorgeous, inescapable image that stays with you for days. It's what drives Instagram users to dig deep for that perfect inspiring photo, and why Pinterest continues to be the go-to destination for Zen planning. But for stock photo, video, and music agency Shutterstock - a company that specializes in that perfect image - our searching and downloading habits also help to provide an altogether different service: predicting exactly what will drive creative design over the coming weeks and months.
The 2018 edition of Shutterstock's Creative Trends Report was released on Jan. 17 and provides a huge amount of insight into what the internet loved the most last year and how the most popular searches will define design aesthetics in the year to come. Ahead, check out the 11 trends that the company predicts will "dominate" pop culture and design this year - and be sure to check out the full report over on the Shutterstock site.
11 Acceptable Ways to Use the Upside-Down Face Emoji
When the upside-down emoji face came into my life in 2015, I instantly knew it was my go-to sarcastic face. But as I used it more, it became my "I'm secretly mad at you" and even my "I feel awkward" face. The point is, the upside-down face emoji has so many uses - and they're all OK.
According to Emojipedia, the upside-down face emoji is meant to show "silliness or goofiness." It also says it's an "ambiguous emotion," with people using it in a joking or sarcastic manner. Basically, everyone uses it so differently and it's not simply a smiley face turned upside down.
Ahead, see all the ways we break down using this emoji.
35 Free and Fun iPhone Wallpapers to Liven Up Your Life
If you're keeping your "old" iPhone 6 or 6 Plus even though the new one is out, you're probably going to need a few fun details to make it feel fresh. Instead of sticking with the lame Apple wallpapers, try some of band.do's wallpapers - free, ready to download, and absolutely adorable.
These pretty wallpapers will definitely make your phone feel more personal - especially the ones that speak to your personal life (fries before guys, anyone?). Take a look, and if these don't resonate with you, maybe other sets of charming or geeky wallpapers will.
17 Tech Hacks That'll Make You Feel Like a Boss
No one can resist the power of a game-changing secret, especially when it comes to the gadgets and technologies we use on the daily. If you want to know how to keep earphones from getting tangled or what to do with your favorite square Instagram prints, there's a hack for that, and we've rounded them all up. Your tech life's about to get a whole lot easier.
After geeking out to these gadget tricks, check out 33 more game-changing, brilliant hacks.
Why St. Croix Should Be Your Next Island Getaway
"Welcome to the Don't Hurry." These are the words painted across the walls of the Cruzan Rum Distillery, and they're a testament to the kind of vacation and energy you're sure to find on St. Croix. The largest (and arguably least touristy) of the US Virgin Islands, St. Croix has everything you could hope for from a Caribbean getaway: white sand beaches (of course), island reefs, ever-flowing rum cocktails, and more.
Better yet, the island's just a hop, skip, and a jump away from the States, with direct flights from Miami or quick connections available in San Juan, Puerto Rico. And 2017 happens to mark the 100th anniversary of the USVI's transfer from Denmark to the United States (to celebrate, you could even get paid to vacation here). So pack a bag full of colorful dresses, sunhats, and a hundred birthday candles. Here are nine excuses to jet off to the Don't Hurry.
30 Playdates For Grown-Ups
Did you know that playfulness may be the key to attracting a mate? According to a study, three traits stood out as topping participants' lists of traits they sought in a mate: "sense of humor," "fun-loving," and "playful." But you don't need a study to tell you that it's good for your relationship when you and your significant other are laughing while enjoying a game night in or getting physical while playing an outdoor sport together. If you're stuck in a humdrum dating rut, we've got 30 playful date ideas to get those friendly competition juices flowing and bring that spark back into your love life.
11 Sex-Fueled TV Shows You Can Stream on Netflix Right Now
Looking for a little steamy evening entertainment? Netflix has tons of sex-filled TV shows you can stream whenever you want. We've rounded up the hottest shows that are fun to watch whether you're on your own or with a date. Check out these sexy picks!
10 Game of Thrones Filming Locations That You Can Visit
Now that another season of Game of Thrones has come and gone, we're ready to experience a taste of Westeros in any way we can. According to top travel site TripAdvisor, interest in GOT-inspired vacations has skyrocketed, with 10 filming locations from the show topping travelers' bucket lists. Appropriately, at the tippy-top of the list sits the filming location for Meereen, the pyramid city where Daenerys Targaryen and her dragons get their first taste of ruling a large civilization.
If you're planning a Game of Thrones pilgrimage, don't worry about consulting a maester for advice - TripAdvisor's findings will help you go beyond the Wall and more (minus the White Walkers, of course). Add these 10 spots from Westeros and Essos to your travel agenda ASAP!
You Have to See This Navajo Nation Tribal Park to Believe It
Even the casual traveler is familiar with US National Parks, but did you know Navajo Native Americans also run their own park system? The tribe's most famous is Monument Valley Navajo Tribal Park, located in Navajo Nation. Straddling Utah and Arizona, Monument Valley will take your breath away thanks to large rock formations rising out of the red earth. They resemble monuments placed there by ancient giants. For the past few centuries, Monument Valley has been part of the Navajo Nation reservation, which has a total of 200,000 Navajos living on it. But it also is the site of pre-American history, as the Ancestral Puebloans settled in the area around 1200 BC before leaving mysteriously 700 years ago.
If you're taking a road trip to Utah's well-known Mighty Five National Parks, seriously consider adding Monument Valley to your itinerary. While there, you can stay at either The View Hotel or Gouldings Lodge. I visited for two nights this Summer and highly recommend booking a local Navajo tour guide. For three hours, our guide, Harry Nez from Dineh Bekeyah Tour company, took us around in an SUV (the air conditioning was amazing) while pointing out significant sites and sharing more about Navajo traditions. During a break in the shade under an impressive rock formation, he even treated us to an improvised musical performance on his flute. I also appreciated a chance to hear about experiences on the reservation outside of what you see as a tourist, as Harry shared stories about modern Navajo family life as well insight into the tough employment situation.
A visit to Monument Valley is pretty low-key. There's little cell service and few restaurant options. Since the park is located on the semiautonomous reservation, you have to follow the tribe's laws, which includes no alcohol - at restaurants or in your hotel room. But a tasty Navajo taco or fry bread will distract you from the lack of booze. Take the opportunity to appreciate the vast desert and big sky. You may get the sense that you've landed on the set of a classic American Western, which is only natural since famed director John Ford filmed 10 movies in Monument Valley, including John Ford's 1939 breakout film Stagecoach. Need more inspiration? Here's a list of 10 reasons to add Monument Valley to your must-see list.
Don't Panic, but Gmail Just Changed Everything For the First Time in Years
If there's one thing that can be said about Gmail, it's that there is nothing in life quite as consistent as the Google email client has proven to be. In the 14 years since the service was launched in invite-only beta, there have only been a handful of changes to the experience we know and love - and even then, the features met with consternation were swiftly exiled, shamed out of existence by Gmail's most loyal users. So, keep that history in the back of your mind as you read the following:
After years of relative stability, a lot of changes to your Gmail inbox took place at 3:01 a.m. ET on April 25.
But before you spend a single second worrying about just what that means, it's worth noting that there's a reason that these changes were so many years in the making - and that's because Google put a lot of thought into what they were bringing into your go-to email client. And for the most part, the upgrades are features we've been dreaming of, like reminders on past-due responses, the ability to use your calendar in the main Gmail page, and finally incorporating that whole Boomerang/Inbox email thing into Gmail proper.
If you're anything like me, you probably raced down this page to get to the good stuff - so ahead, click on through a rundown of each and every change that came to Gmail's 2018 redesign, and what each of those changes means for you.
You Have to See This Navajo Nation Tribal Park to Believe It
Even the casual traveler is familiar with US National Parks, but did you know Navajo Native Americans also run their own park system? The tribe's most famous is Monument Valley Navajo Tribal Park, located in Navajo Nation. Straddling Utah and Arizona, Monument Valley will take your breath away thanks to large rock formations rising out of the red earth. They resemble monuments placed there by ancient giants. For the past few centuries, Monument Valley has been part of the Navajo Nation reservation, which has a total of 200,000 Navajos living on it. But it also is the site of pre-American history, as the Ancestral Puebloans settled in the area around 1200 BC before leaving mysteriously 700 years ago.
If you're taking a road trip to Utah's well-known Mighty Five National Parks, seriously consider adding Monument Valley to your itinerary. While there, you can stay at either The View Hotel or Gouldings Lodge. I visited for two nights this Summer and highly recommend booking a local Navajo tour guide. For three hours, our guide, Harry Nez from Dineh Bekeyah Tour company, took us around in an SUV (the air conditioning was amazing) while pointing out significant sites and sharing more about Navajo traditions. During a break in the shade under an impressive rock formation, he even treated us to an improvised musical performance on his flute. I also appreciated a chance to hear about experiences on the reservation outside of what you see as a tourist, as Harry shared stories about modern Navajo family life as well insight into the tough employment situation.
A visit to Monument Valley is pretty low-key. There's little cell service and few restaurant options. Since the park is located on the semiautonomous reservation, you have to follow the tribe's laws, which includes no alcohol - at restaurants or in your hotel room. But a tasty Navajo taco or fry bread will distract you from the lack of booze. Take the opportunity to appreciate the vast desert and big sky. You may get the sense that you've landed on the set of a classic American Western, which is only natural since famed director John Ford filmed 10 movies in Monument Valley, including John Ford's 1939 breakout film Stagecoach. Need more inspiration? Here's a list of 10 reasons to add Monument Valley to your must-see list.
Maybelline's New Microblading Eyebrow Product Only Requires $10 and Zero Pain
Source: Courtesy of Maybelline
Sparse eyebrows, consider this our final farewell. While many people have splurged on microblading, others have stuck it out with our beloved brow pencils in the hope that one day they may magically create the microblading effect, and soon, our prayers will be answered. Maybelline recently announced a microblading product in the form of an eyebrow pen, and can you tell we're freaking out?! The Tattoo Studio Brow Tint Pen will be available nationwide at retailers on June 1 for just $10. It's available in four shades: Blonde, Soft Brown, Medium Brown, and Deep Brown.
Similar to microblading, which is semipermanent, the Maybelline pen gives brows a filled-out look for up to 24 hours, and the brand describes the appearance as "smudge-free" and "transfer-free" - hello, windy beach days with perfect brows. However, unlike microblading, there are no needles necessary, which makes this product an absolute win in my squeamish book. The brand recommends applying the pen to clean brows "using gentle, upward strokes."
Allure reports that the pen first popped up in the beauty world when Singapore-based vlogger Tina Yong posted a video of the pen last month, but it was nowhere to be found in the US. Soon, we'll be able to get our hands on this game-changing product.
Don't Panic, but Gmail Just Changed Everything For the First Time in Years
If there's one thing that can be said about Gmail, it's that there is nothing in life quite as consistent as the Google email client has proven to be. In the 14 years since the service was launched in invite-only beta, there have only been a handful of changes to the experience we know and love - and even then, the features met with consternation were swiftly exiled, shamed out of existence by Gmail's most loyal users. So, keep that history in the back of your mind as you read the following:
After years of relative stability, a lot of changes to your Gmail inbox took place at 3:01 a.m. ET on April 25.
But before you spend a single second worrying about just what that means, it's worth noting that there's a reason that these changes were so many years in the making - and that's because Google put a lot of thought into what they were bringing into your go-to email client. And for the most part, the upgrades are features we've been dreaming of, like reminders on past-due responses, the ability to use your calendar in the main Gmail page, and finally incorporating that whole Boomerang/Inbox email thing into Gmail proper.
If you're anything like me, you probably raced down this page to get to the good stuff - so ahead, click on through a rundown of each and every change that came to Gmail's 2018 redesign, and what each of those changes means for you.
lundi 4 juin 2018
Nathalie Huerta's Queer Gym Is Honoring (and Transforming) LGBTQ+ Bodies
On a bright Friday morning in May, I walk up to The Perfect Sidekick Queer Gym in Oakland, CA. Outside, a garage door proclaims "You know you're curious . . ." and a rainbow flag hangs on the door. Owner Nathalie Huerta, an NASM-certified personal trainer and self-described "CEO of Making Sh*t Happen," and her wife, MJ, are waiting for me under the pull-up bars between clients.
A heavy tire rests in front of the closed garage door near the weight benches and battle ropes. Black floor mats absorb the sound of my steps, and not a single mirror reflects back at me. In the back room, a few early attendees stretch and bob along to the playlist blaring through the spartan space - even the music is on beat with the exercise reps. In a half hour, I'll have my ass thoroughly kicked in that room by trainer James Cooley during a strength-training class called Hard Core Homo.
"Our first location was previously a therapist's office . . . I thought, "If I do push-ups here, now it's a gym.'"
Nathalie, a queer woman of color whose business caters to the LGBTQ+ community of the Bay Area, goes through the workout with the rest of the class, looking just as tired as I feel. Halfway through, when James accidentally addresses the group as "ladies," Nathalie gently corrects his verbiage - "No 'ladies.'" During my chat with her, she mentions that we all have a lot to learn, even when we might think we already know enough.
"Us being the first queer gym in the nation, there's an expectation that's like, 'You better get it right.' We're almost held to a higher standard. You can expect a straight person to f*ck up, but as a queer person of color doing this, it's like, 'Oh, what do you mean you weren't inclusive of transgender people at first?' The misconception there is that we're gonna get it right at the beginning. We're gonna f*ck up way more than anyone that comes after us."
When gym members informed Nathalie that the language used during workouts wasn't inclusive of transgender folks in the early days, Nathalie immediately went to the Lyon-Martin Clinic in San Francisco to learn more about how to fix that. It specializes in health care for the LGBTQ+ community, especially transgender and genderqueer folks, making it a perfect resource for Nathalie.
After the director took her through the clinic's sensitivity PowerPoint, Nathalie decided to develop her own version for the Queer Gym. Her biannual Queer 101 community training emerged from those efforts to educate herself. Soon after her Lyon-Martin visit, she held the first session with her trainers; she realized afterward that in order for the gym to be totally in line, the members needed the training as well. In fact, the community as a whole could benefit from it. Now, even the tourism bureau of Oakland has come to Nathalie for Queer 101 training.
"Queer 101 is like my golden child," she tells me, explaining that while it started with just language and cultural information, it now also includes practical things like how to cue someone for their pronouns, how hormone therapy affects training, and how to prepare for top surgery.
Nathalie works hard to make Queer Gym the safe space her members need. Each class begins with introductions - name, pronoun, injuries, and an icebreaker, like your biggest change of the year - and every new member receives pre-workout homework in the form of educational videos. Nathalie vets each potential client herself, explaining, "If our main gym is a safe space, we have to hyper protect that. We don't sell memberships online."
It's just one way Nathalie pours herself into the gym. "A new member recently asked me, 'What do you do for fun?' 'This,' I said. 'No, this is your job. What do you do for fun?' 'This!'" she says, laughing.
Starting Queer Gym
Queer Gym was founded in 2010. Nathalie, who studied sports medicine in college after years of playing basketball, took up a gig as a personal trainer in a gym after graduation. Even as an instructor, the stereotypical gym atmosphere got to her. She began advertising on Craigslist's "women for women" page as a trainer for lesbians specifically instead, leading her to the idea of Queer Gym while getting her MBA. "The Perfect Sidekick was the original concept, which was half trainer, half wingwoman," she explains, ruefully confessing that the fitness part is going strong but she never reworked the wingwoman aspect back in. "There have been four marriages that have come out of the gym, though," she points out.
"I started with $50 and went to Target - bought what I could afford. In terms of challenges or difficulties, I never really stopped to think about it, which, in hindsight, is pretty f*cking crazy," she admits. "Our first location was previously a therapist's office . . . I thought, 'If I do push-ups here, now it's a gym.'" Eight years, a few moves, and a name change later, Queer Gym is pulling in more and more members. Nathalie and her coaches even offer a six-week challenge, which is FREE if you manage to stay on track and meet your goals. "We made it so far, I think, because of the niche and serendipitous events."
As the first in her family to graduate college, Nathalie mentions numerous times that her MBA actually provided little real help when she started Queer Gym. Instead, she relied on "a lot of googling" and pushed through on her own - "That Mexican muscle, that's all I've got."
At first, the struggle Nathalie wanted to address was the need for a safe space. "A lot of the comfortable stuff kind of comes from my own sh*tty experience in the gym. You know, I hated mirrors; I hated being misgendered; I hated the locker room situation," she explains. Nathalie, a college athlete and personal trainer, recognized that others must share her need, and thus Queer Gym emerged. The clientele, of course, play a large role in maintaining that feeling, but the all-gender restroom/changing room, no-mirror policy, and required sensitivity training reinforce it.
"First problem was we need a queer gym where we feel comfortable: check. Now we need to find a program that gives people results. Having a queer gym is cute, having members is cute, but I want to change lives. How do we get to that?" she asks. For now, the answer lies in that highly successful six-week challenge. "People are coming because of the results," she says, but she wants more. "I don't want to be known just as a queer gym. I want to be known as the best gym."
Queer Gym and Its Community
In addition to that goal, though, Nathalie connects it to the larger community we both belong to. Specifically, she wants to impact more nonprofits and work with LGBTQ+ spaces to improve lives. Gaining more members ties into this handily. Despite the rising price of living in the Bay Area (and the price of being queer), memberships at Queer Gym are on the rise. "Part of the reason I want to kill it is because you can make a bigger contribution when you have something to contribute. You can donate time, but really what nonprofits need is monetary funding. That's when it gets really fun. Sure, I can donate a certificate or get some volunteers, but the impact is economic. I would like to get us to the point where 10 percent of our revenue is donated."
That tie to the community connects many people in Oakland. The doggy day care next door to the gym is run by a queer friend of Nathalie's - they cohosted a puppy happy hour the Friday after my visit. Queer Gym also hosts a 5K run during Oakland Pride. Nathalie's job, friends, and family all converge where Queer Gym is concerned, as do the lives of its members. The day after the shooting at Pulse Nightclub in Orlando, FL, for instance, surprised her by being one of the busiest days at Queer Gym.
"People told me they needed this more than any other day ever. It's our human nature to be in a tribe," she tells me. "We have members whose kids have kind of grown up with us - so many different types of families."
It certainly rings true for Nathalie herself. "I proposed to my wife at Queer Gym's five-year anniversary party," she says. "The fact that I shared that moment with my family and our members and our community . . . it just tied everything together." It stands out as one of her favorite moments and reinforces everything she and the gym stand for.
What's Next?
"This is about fulfilling needs."
"We always get [negative] emails from people in like Mississippi and Alabama and these places. That's where I really want to open the next [gym]," she admits, acknowledging that MJ finds the idea surprising as well.
"This is about fulfilling needs. A queer person in Alabama probably has a bigger need for us than someone in Miami or Los Angeles. Yeah, I'm worried, but I'm more worried to continue to allow people to think that's OK. It's a big agenda."
"That's a lot on your plate," I tell her.
"Yeah," she says, smiling. "Change the world."
The Definitive Guide to Getting Better Sleep
If a night of restful, quality sleep is ever elusive, your daily habits are in need of a revamp. Read on for 25 tips and tricks to get you on your way to a better night's sleep.
The One Thing Mindy Kaling Does to Boost Her Confidence Might Surprise You
One thing we love about Mindy Kaling's TV medical alter ego is Dr. Lahiri's bottomless cup of self-confidence. The actress, though, is more like the rest of us and has bouts of insecurity too. We asked Mindy how she pumps herself up in those moments when she finds her confidence waning, and her answer was simple: running!
She told POPSUGAR, "I love exercise, but not for weight-loss reasons (I eat far too much for working out to make a dent in my weight!). I do it because I love the endorphins I get once I work out. So I try to get an endorphin rush before something I'm nervous about by going for a run." She's definitely onto something. Aside from getting an endorphin-induced runner's high, running is a great way to expend excess energy, especially the negative kind. Plus, working out can help fight stress-induced insomnia. It's no surprise that she told us that going for a long jog is her favorite workout, but she keeps it interesting in a very Mindy way: she pretends she's a Nazi hunter.
Get up close and personal with Mindy at POPSUGAR Play/Ground on Saturday, June 9. Get your POPSUGAR Play/Ground tickets now.
The 5 Things You Need to Stop Believing About Lifting Heavy Weights
When you take a look around the weight room, men almost always take up the space. We've been conditioned to believe that guys like to pump weights while women go for a run or do yoga. This is a dangerous stereotype to believe; there are some serious benefits to be earned from lifting weights on the regular, especially if you're a woman. Whether you're trying to lose weight or grow some lean muscle, it's time to get friendly with that barbell. Let's start by debunking some common myths.
Myth 1: Weightlifting Makes You Bulk Up
"Most women don't have enough testosterone production in their body to put on huge muscle gains and 'get big,'" explained Lauren Clare, personal trainer and certified holistic health coach. That's because women have way less testosterone in their systems than men do (20 times less, to be exact), and testosterone is one of the primary hormones that promotes muscle growth. So when you see those big, bulky guys at the gym, don't panic, because it's not physically possible for you to turn into the Hulk from a strength-training routine.
Similarly, Clare discourages us from believing the photos you might see in bodybuilding magazines. The buff women you are seeing are taking supplements and training extremely hard, she told POPSUGAR. You won't end up anything like that, even if you lift weights several times a week.
Myth 2: Weightlifting Doesn't Burn Fat Like Cardio Does
If you're only running on the treadmill or hitting the StairMaster, you're not giving your body the tools it needs to burn fat efficiently. The secret to losing weight is gaining lean muscle mass, because this will spike your metabolism throughout the day and help your body burn excess fat. However, sticking to a cardio-only fitness program won't give you the chance to build that necessary muscle, which is why weightlifting is so crucial to overall weight loss.
"When women start strength training for the first time, they usually turn their fat into lean muscle and their body changes in overall composition in a positive way," Clare confirmed. "They become leaner, burn more calories, and most importantly feel much stronger."
Myth 3: It Won't Improve Your Cardiovascular Health
Experts say that a rigorous weightlifting program can be just as much of an aerobic workout as a session on the elliptical machine. Weightlifting also keeps your heart healthy, and Clare said it fortifies your bones as well. Cardio isn't the only way to keep your cardiovascular health in check.
Myth 4: Women Aren't Built to Lift Heavy Weights
You may have been conditioned to think that women aren't meant to lift heavy weights, but that couldn't be farther from the truth. Your body is built to do amazing things, and more importantly, it's built to be strong. "Weight training is one of the best ways to get your body toner, stronger, and increase your energy levels," Clare said. This is true no matter what gender you are.
Myth 5: It's Better to Lift Light Weights For More Reps
While there's nothing wrong with lifting light weights for higher reps, keep in mind that the only way you actually gain muscle in your body is by consistently introducing your muscles to change. In other words, if you stick with the same low weights over and over again, your body will plateau out and you won't see any significant weight loss. The more you shock your muscles into getting stronger, the leaner you'll look in the end.
The 5 Things I Do Every Morning to Stay Healthy
In those first years out of college, I struggled with the transition into "real adulthood." Adulting is hard! But as I started to make health and self-care more of a priority, I realized that I was lacking a solid morning routine. Fast-forward to today, and the routine I've established has helped set the tone for a healthy day every day. Aside from the universal tip of "eat breakfast," here are the top five things that have helped me rise and shine; try these for a morning of wellness!
Oil Pull
Before you start saying "oil pulling is so 2014," hear me out. I grind my teeth at night, and I know I'm not alone in this. In addition to the possible oral health benefits, oil pulling exercises a stiff jaw to alleviate pain, forces you to get up 20 minutes earlier, and acts as a chemical-free mouthwash.
Stretch
While I oil pull, I stretch. I take this time to relax, meditate a bit, and warm up my body for the day. If I have time or get up early enough, I go to yoga or do a few Sun Salutations in my room. I know I'll be in a desk chair all day, so I try to carve out some time to always get a good stretch session in.
Drink Lemon Water
A room-temperature glass of lemon water has tons of health benefits: alongside improved hydration, you'll get a vitamin C boost for glowing skin, a metabolism boost, and a mood boost.
Care For Your Skin
I don't have an extreme 11-step Korean skin care routine, but I do have a pretty solid lineup for my skin. I cleanse my skin with Dermalogica Special Cleansing Gel and my Clarisonic, then tone, apply serum, and moisturize. Twice a week, I use a peel, and three times a week, I use a retexturizing scrub. And you know what? I never knew my skin could be this good! The byproduct of this is that I now look forward to waking up (don't judge me) to go through my skin care routine.
Take Vitamins
I take B12 for energy, omega-3 for mood and muscle health, and vitamin E for hair, skin, and nails. If I'm drinking my vitamins in a shake, I use Vega One powder mixed with some coconut milk. At the risk of sounding like your mom, take your vitamins!
A How-to For Crafting the Ultimate Weight-Loss Salad
We might not be able to make it to Greece or Southern Italy any time soon, but we can bring the cuisine to us by celebrating the Mediterranean diet in our own kitchens. The healthy benefits of the Mediterranean diet are touted by numerous studies, and for good reason: it promotes heart health, good vision, and weight control, to name a few. An easy way to get the Mediterranean diet into your own life is by dressing up an everyday salad with elements of this regional cuisine.
Calling All Bread-Lovers: Here Are the Healthiest (and Tastiest) Brands Out There
There are times in life when your woes can only be cured with a slice of fluffy bread, and you shouldn't be deprived of that joy just because you're trying to maintain a healthy diet. Bread is a highly accessible food wherever you go; you can get your hands on a sandwich or avocado toast at any given time, and there's an entire aisle of the grocery store dedicated to bread. But it can be difficult to sift through all the choices and figure out which is best.
These are the main characteristics you want to look out for when you're bread shopping:
- 110 calories or less per serving
- Two or more grams of fiber
- Three or more grams of protein
- Four grams or less of sugar
- Zero grams of saturated fat
These selections meet all of those criteria - and they taste so delicious, it'll make your head spin.
Golden Milk: The Antidepressant, Debloating, Weight-Loss-Boosting Wonder Drink
Ready to simmer down and give your body a boost before bedtime? We've got the perfect, healthy nightcap for you, and you may have heard of it: golden milk.
Used for centuries in Ayurvedic medicine, golden milk is a combination of the powerful spice turmeric, coconut milk, and sometimes coconut oil. Black pepper is often added (in small amounts) to increase the bioavailability of (i.e., your body's ability to absorb) the superspice turmeric. Creamy and spicy, soothing and warm - this delicious drink is more than just a tasty treat. Rich in electrolytes and digestive-aiding properties, your body is going to love every sip.
- Benefits of Turmeric: Turmeric's benefits are so good, one 2013 study said it's almost too good to be true. The anti-inflammatory spice has "shown therapeutic potential against a number of human diseases," including cancer and could even help with Alzheimer's. Because of the reduced inflammation, turmeric can also help with gas, bloating, and digestive discomfort, and some studies have mentioned its help with weight loss. Also, some studies and sites have shown that turmeric has antidepressant properties, leading to better moods, less stress, better sleep, and improved brain health.
- Benefits of Coconut Oil: Similarly, coconut oil can help with digestion and gut health, thanks to its antimicrobial properties (which come from good fatty acids, MCFAs). The healthy fats can also raise your good cholesterol, HDL.
- Benefits of Coconut Milk: Did you know that coconut milk can also help with digestion? It "nourishes the digestive lining" with natural electrolytes and healthy fats, which can improve gut health and help with IBS. Like turmeric, it can help reduce inflammation and even aid in weight loss. MCTs, another kind of fatty acid, are found in coconut milk and help with physical performance - allowing you to build muscle and lose fat.
Ready to mix up a batch? We like flavoring with a little honey or agave and sometimes a bit of vanilla bean or vanilla extract, cinnamon, and ginger. You'll be sweetly sipping your way to health in no time!
13 Weight-Loss Motivation Techniques
You've been trying to lose weight for a while now, but it seems like you just can't stay on track. Here are some weight-loss techniques to keep you motivated to reach your goals.
25 Protein-Packed Desserts That Will Leave You Feeling Satisfied
Protein is an important macronutrient that will help you build lean muscle and keep you feeling fuller. Sure, you can get your protein fix with a chicken breast or protein shake, but what about something sweet? Turns out, it's totally possible to enjoy dessert and also load up on protein at the same time.
With these 25 protein-packed desserts, you don't have to choose between eating something with protein and eating something to satisfy your sweet tooth. These healthy dessert recipes won't blow your macros and will leave you feeling satisfied. Plus, they're damn delicious.
The Most Effective Way to Do Plank, According to a Trainer
When you are short on time but want to fit some quality strength moves into your fitness routine, planks are an excellent option and one of the best ways to build strength and stability in your core. One of the most important things to be mindful of when performing planks is correct form, as doing the exercise incorrectly not only won't improve your strength, but it can also eventually lead to discomfort and potential injuries.
"People generally start to feel discomfort in their shoulders, which may indicate that their elbows are not directly beneath them and they have not engaged their core, leading to the shoulders taking a lot more strain then they need to," said Victoria Webster, a certified personal trainer at Suite Time Fitness in Houston. "Another thing to look out for is low back discomfort. This is a sign that your core is collapsing and your back is sagging down."
There are many variations on plank exercises, but one of the most basic is the forearm plank. Follow these steps to ensure you are performing the exercise correctly:
- Find a space in front of a mirror so you can check your form.
- Lie on your stomach, bring your elbows directly under your shoulders, and flip your toes under your feet
- Exhale and lift your body off the ground. Your body should be in one straight line with a flat back, your butt down and your core engaged.
- Actively draw your belly button up into your spine. Your hands can be grasped in a "prayer" position or parallel to each other.
- Check yourself out in the mirror and lift your midsection back into that strong, straight line you had initially
Don't get too preoccupied with how long you can hold a plank, either. "There is no reason, ever, to hold a plank for five minutes. One or two minutes are good goals to work up to; anything more than that and you'll likely begin to lose form," Webster said. "Personally, I like to do several sets of 90- to 120-second planks, alternating with a low back exercise, for balance."
Finally, don't forget to breathe. "As a trainer, I find that when people are doing exercises that are difficult, and especially if they're being timed, they hold their breath. Nice, slow, controlled breathing will help you through the exercise," Webster said.
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