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.
lundi 31 décembre 2018
The Best Goal-Setting Journals to Crush Your 2019 Resolutions
Trying to tackle your goals without a plan is like trying to make a margarita without tequila - you won't get the results you want. OK, so that's not exactly how the motivational phrase goes, but if you want to set and accomplish goals for yourself, you have to be strategic about it.
One of the best ways to turn your dreams into a reality is actually writing out what you hope to achieve. By setting your intentions and outlining ways to attain your goals, you are that much more likely to see them through. If you need some guidance or just want some pretty paper to write on, here are 11 goal-setting journals to help you get sh*t done in 2019.
These Healthy Resolutions Will Make You Feel Great (and Might Even Help You Lose Weight)
It seems like "lose weight" tops people's New Year's resolutions list every year. And while that's a fine goal to have - and losing weight can have a positive impact on your life - it's certainly not the only marker of overall health. You can adopt healthier habits in the new year without focusing on the scale.
These 13 healthy resolution ideas will benefit not only your body but also your mind and well-being. Sure, they may lead to weight loss if you stick with them, but that's not really the point. Embrace a healthier you in the new year with these ideas and actually stick to them this time.
The Meatballs That Fooled My Meat-Loving Husband and 12 Other Must-Try Trader Joe's Vegan Products
I haven't eaten meat since I was 13 (almost 30 years!), not only because I want to live a more compassionate life and do good for the environment, but also selfishly, because I feel amazing when I eat a plant-based diet. Of course, I want my husband to reap the same benefits, so I try to get him to go meatless most nights of the week, and with these Trader Joe's products, it's a cinch. No joke - I served him Trader Joe's Meatless Meatballs without telling him, and he said, "You didn't have to buy me meat, I know how you feel about it." I just smiled and told him I loved him, then later posted a video of him enjoying his dinner on Facebook. He saw the video an hour later and yelled, "What else have you been lying to me about?!"
Moral of the story: if your goal is to eat a more plant-based diet, buy those meatless meatballs! And while you're cruising the aisles of your local Trader Joe's, pick up these 12 other meatless products.
I'm a Trainer and This Is the Exercise That Strengthens My Abs and Glutes at Once
Thanks to almost two years of physical therapy, I now have an arsenal of exercises to strengthen and stabilize my core and glutes. One exercise that my physical therapist recently taught me is the side plank with a clamshell and it's so good, I had to share it with you.
I use this move to activate my gluteal and core muscles, and I was surprised at how challenging it was. You can add this exercise to your warmup or include it in your core workout. Planks are already challenging, and adding the clamshell movement to the plank forces you to stabilize your core muscles. If you're ready to challenge your strength and stability, continue reading.
How to Do a Plank With Clamshell
- Lie on your left side with knees slightly bent and your elbow underneath your shoulder.
- Press into your bottom forearm to lift the hips as high as possible, keeping your abs engaged.
- Raise your top knee to open the thighs like butterfly wings, then slowly lower the knee, completing one rep. The move is similar to the clam.
- Complete two sets of 10 reps on each side.
If You're Just Starting to Work Out, These Apps Will Jump-Start Your Fitness Journey
If you can't walk up a flight of stairs without getting winded, and just thinking about running a mile is enough to leave you feeling exhausted, it might be time to start (or get back into) a fitness regimen. Whether you've taken an extended break from any type of physical activity (No shame!) or are a true beginner looking to embark on a fitness journey, taking the first step is the hardest part.
Instead of signing up for a gym membership (Do you know how crowded that place gets in January?) or paying for pricey boutique fitness classes ($20 to $40 a pop), get a head start on your fitness journey with these apps. For prices ranging from totally free to a yearly subscription, you can work out in the comfort of your own home under the guidance of trainers and trainer-approved fitness plans. Mix up your workouts, track your progress, get your sweat on with these 11 apps for beginners.
I'm a Trainer, and These Are the Exercises You Should Be Doing More of in 2019
Instead of sharing a list of exercises I think should be retired (like the crunch - please stop doing crunches!), I decided to compile a list of exercises I think you should be doing more of today, tomorrow, in 2019, and beyond.
For starters, compound exercises are a must. Ask any trainer and they'll tell you that multijoint movements like squats will help you burn more calories and fat because they require more energy to perform. You'll also find that unilateral exercises (single-arm or single-leg exercises) made the list because they help build symmetry on both sides of your body.
It's my hope that these exercises inspire you to try something new and experiment with your workouts to become stronger.
An Expert Says to Turn Down the Heat For Better Sleep, and Your Frugal Parent Is Rejoicing
There are lots of experts tips and tricks to improve your sleep, but if you aren't down to stop scrolling through Instagram before going to sleep or giving up that glass of wine - two things that can interfere with your sleep - try this simple fix.
Alon Avidan, MD, MPH, director of the UCLA Sleep Disorders Center, explained that "hotter temperatures tend to fragment the sleep." Instead of sleeping with the heat on full blast during the Winter months, and without the AC on the Summer, Dr. Avidan said, "We recommend that people keep the temperature in the room a little bit cooler; 68, 69 degrees." Not only will lowering the temperature of your room improve your sleep, it can lower the cost of your utility bills.
If "always cold" is how you describe yourself, and you're concerned about freezing at night, consider gifting yourself with a set of flannel sheets, a down comforter, or some warm pajamas.
According to Dr. Avidan, your toasty room isn't the only thing messing with your sleep. Environments that have abnormal light (that would be your tablet or iPhone) can also fragment your sleep. His advice: "Make sure the room is dark, cool, comfortable, and free of any abnormal light - particularly the television."
If you're looking for more ways to improve your sleep, Dr. Avidan said to avoid consuming caffeine after 10 a.m. and foods high in fat before your bedtime. Here's a full list of foods you should avoid before bed. Instead, swap simple carbs and fatty foods with one of these foods Dr. Avidan recommends eating for enhanced sleep. Sweet dreams.
These Were the 5 Diets Everyone Was Googling in 2018 (You Probably Can Guess What's #1)
Diets can be as dated as fashion trends. Remember when Atkins, the grapefruit diet, or the cabbage soup diet were all the rage? We may look back on them now with skepticism - who can survive on cabbage soup three times a day? - but there are popular diets that still cycle in and out of popularity.
2018 was all about keto and intermittent fasting, but there were other diets that piqued people's curiosity. According to Google, these are the top five most-searched diets of the year. Curious what they're all about? Save yourself the trouble Googling and scroll through this gallery to see what each diet entails.
10 Sneakers on Sale So Cool, You'll Wonder How They're Still in Stock
When we say, "You can never have enough sneakers," we mean it. Whether you're using your kicks to go to the gym, take a class, or just stroll around town, there's always room for more. That's why we created an ultimate guide to our favorite sneakers of the year on sale. These discounted shoes come in every color of the rainbow and every style you can think of, too. The affordable price tags are a huge plus too. See the deals for yourself.
Abs Are Made in the Kitchen, but Also With This Incredible 5-Move Workout
Ready for some tummy-toning, core-strengthening ab work? Let's work those muscles! MNT Studio owner and founder Elaine Hayes created this do-anywhere, no-equipment workout just for you. It's simple (read: great for Pilates newbies!) but incredibly challenging (read: your abs are going to be on fire). With just five moves and a little space to move, you're going to put that midsection to work - and it also might hurt to laugh for the next few days. Get excited!
Make Weeknight Dinners a Breeze With These Simple Low-Carb Recipes
If you're trying to cut carbs, you know healthy homemade meals are essential. Yet some nights whipping up a meal - whether for you or your entire family - can feel like an impossible feat. It doesn't have to be that way. These simple dinner recipes can help keep you on track and out of the drive-through, and they're delicious. Add them to your Sunday meal-prep lineup, or cook them super quickly on a weeknight - whatever works best for you. One thing's for sure: you're going to want to save the leftovers, assuming you even can. Scroll through to see what we mean.
Get Ready to Sweat Your Socks Off With This 30-Minute Advanced HIIT Workout
Equinox group fitness instructor Raneir Pollard is back with an advanced HIIT workout that will challenge every major muscle in your body and then some. This 30-minute workout consists of five rounds of Tabata-inspired intervals, with periods of work that last between 40 and 20 seconds. Don't worry - he lets you rest some, too. With moves like the single-leg burpee and single-leg hip thrust, Raneir makes sure you work both sides of your body equally, and you will definitely get a killer booty burn! No equipment is needed, so no excuses not to try this HIIT workout! We promise Raneir will have you laughing through the burn.
Credits: On Allie: Reebok tank and Nux Active leggings. On Raneir: Rhone shorts and Nike shoes. On Tarra: Lorna Jane top, 2XU tights, and Reebok shoes. Manduka mats.
Want to Start Working Out, but Don't Know What to Do? These 10 At-Home Tips Can Help
Whether you've committed to start working out for the first time ever, or you've decided to make it a priority after a bit of an extended break, beginning a new exercise routine can be downright daunting. Add in factors like a busy full-time job and having a family and, honestly, who can blame you for not wanting to drop a load of cash on an expensive gym membership every month if it's possible life might often get in the way? Thankfully, there are many ways you can embark on an effective fitness routine from the comfort of your own home. Here we've gathered 10 tips straight from trainers to help you slowly but surely whip yourself into shape.
10 Unwritten Rules to Always Follow at the Gym
If there's one place where people's true colors show, it's the gym. It really tests your cleanliness, hygiene, common courtesy, and respect all under one roof - and it's scary to see where gym-goers fail. If you're not sure if you want to date someone or be their friend, take their ass to the gym. Like any other public space, the gym also requires you to follow certain rules of etiquette, even if they're not plastered on the walls. Mind your manners and adhere to the 10 unsaid laws to avoid pissing everyone off.
- Put your equipment away: This should be a given, but clearly not everyone understands this concept. Be an adult and return any weights or foam rollers where you found them.
- Wipe down machines: There's nothing more disgusting than having to clean off someone else's sweat. Not to mention you're promoting the spreading of germs.
- Utilize headphones: This isn't an opportunity to blast your playlist out loud. No one else forces you to listen to their music, so don't do it to them.
- Don't reserve equipment: It's fine if you need to step away from your machine to grab some water or use the restroom, but don't keep others from using it if you know you're going to be gone for more than five minutes.
- Keep it down: Lifting heavy inevitably results in some grunting, but unnecessary yelling can be incredibly distracting to those around you.
- Save your phone calls for later: The gym is not your private office, so refrain from taking long calls in front of everyone. If the conversation is really that important, take it outside!
- Be mindful of those around you: It's not very difficult to be aware of your surroundings. If you're blocking someone in the mirror, step aside. If you're standing too close to someone lifting next to you, give them space.
- Be respectful: Instead of making fun of the newbie who's not using the equipment correctly, offer to spot them instead. The weight room is an intimidating place to begin with; don't add to the pressure.
- Don't sit and text the whole time: If the gym is completely empty, go for it. But if it's prime time, someone may be waiting for you to finish as you sit on the elliptical or bench texting.
- Save your snacks for after: Not only are you probably making a mess, but your wrappers and/or crunching are most likely annoying everyone around you.
Now you know the unwritten rules, but do you know what do with all that equipment? Here's a four-week workout plan to follow to help you get back in shape.
I Got My Metabolism Tested, and Here's What I Learned About How My Body Burns Fat
Take a read through my author profile, and you'll quickly learn that I love to write about strength training, ways to improve your health, fitness gadgets (these are a few of my favorites), and cute and functional workout gear. That's why I'm a fitness editor.
I've recently begun to get really into metabolism; it's to the point where I find myself reading scholarly articles at leisure. I didn't just wake up one day and become interested in metabolism. It all started when Laila Zemrani, cofounder and CEO of Fitnescity, contacted me about getting a resting metabolic rate (RMR) test done.
What Is a Resting Metabolic Rate Test?
Before I jump straight into my experience, I've got to give you the 411 on what a RMR test is and how it works. According to Fitnescity, the RMR test, "uses state-of-the-art technology to measure the number of calories your body needs at rest." To be clear, this is the number of calories your body needs to perform basic functions, like breathing, that keep you alive.
From that number, a specialist (an endocrinologist or a clinical dietitian) can help you determine how many calories you need in a day to support your lifestyle. You can also use this information to learn how many calories you need per day to lose, maintain, or gain weight. The test also tells you your estimated total energy expenditure - the number of calories you burn in a day - and whether you burn more fat or carbs (hint: this is one of the important things I learned).
How the RMR Test Works
Now for the details you need to know before you get a RMR test. The test is $250 at Fitnescity, and prices will more than likely vary depending on your location. Before getting your test, you'll have to fast for 12 hours (you can have water). Why? Because the objective is to find out how many calories your body needs at rest in the basal state (before exercise and eating). My advice: make a morning appointment so that the possibility of you becoming hangry is less than a midday appointment. Along with fasting, you have to avoid moderate and vigorous activity 24 hours prior to the test so that your results are as accurate as possible.
Day of, your height and weight measurements will be taken. Then you'll be instructed to lay on a chair followed by the canopy hood being placed over your head (gorgeously modeled by yours truly above). Your only job is to stay awake and stay as still as possible while the machine works its magic. If you get chilly, a blanket will be provided, but I think you'll be really cozy. The test takes approximately one hour to complete from start to finish and requires zero physical activity.
What I Learned From the RMR Test
Because the specialists have to analyze your data, it should take a few days for you to receive your results. From my test, I learned that my body needs 1,288 calories a day (my resting metabolic rate) before doing any type of physical activity and eating. I also learned that my respiratory exchange ratio (RER) is 0.77. This means that my body burns more fat than sugar, which according to Dori Arad, the endocrinologist who explained my results, is ideal for a healthy person.
He explained that healthy people should ideally be burning fat, because our bodies store 90 percent fat and preserve the sugar for brain functions and "really fast, aggressive activities." A RER closer to one indicates that there are limitations on burning fat and have a "very strong correlation to weight gain, to obesity, to diabetes, to heart disease, and to inflammation," Dr. Arad said. By knowing your RER, an expert will be able to determine the best workout you should be doing to burn fat.
Why You Should Consider Doing a RMR Test
While there are many workouts and diets that can help improve your overall health, if you're looking for something specific to you and your needs, you need information specific to your body. For instance, if you feel like you've tried everything and still aren't losing weight, this test will be able to tell you more on why that is as opposed to starting a random diet you read about once. You'll learn if you have a slow metabolism (if you do, here's how you can boost it), and you'll learn exactly how many calories you need in a day and how well your body burns fat.
Yes, I know $250 is a lot of money, and there are a lot of other ways you could spend it, but this information is 100 percent individualized to you. In my opinion, it's worth the investment because you'll save money in the long run by learning exactly what works for your body and what you can do to achieve your health goals.
All expenses for the author were covered by Fitnescity for the purpose of writing this story.
These 15 Memes Will Inspire You to Never Step on a Scale Again
There are tons of weight-loss victories that have nothing to do with the scale. The scale can actually weigh you down mentally if you get caught up in trying to achieve a certain number. It can also play tricks on you because sometimes you look like you lost weight, but the scale numbers went up. So #screwthescale! Reading through these memes will make you want to never step on one again.
These Women Each Lost 75+ Pounds by Counting Calories - Here's How
It's easy to get overwhelmed when you're trying to lose weight. With so many popular diets that people talk about or share on social media - keto, intermittent fasting, Whole30, Atkins, vegan, Paleo - it's hard to decide exactly what to do to lose the weight.
In reality, weight loss can be as simple as calories in, calories out, or CICO. We spoke to several woman who lost 75 pounds or more using this simple principle. Through tracking apps, making room for their favorite treats, and cutting out liquid calories, they were able to zero in on how many calories they should eat a day to be successful in losing weight.
Scroll through to find out some of their best calorie-counting tips. It may inspire you to start a food journal and keep track of every bite.
Related: Here Are the Best BBG Transformations We've Seen in 2018 - So Far
5 Earth-Friendly Resolutions You Can Actually - Easily - Keep in 2019
This past year offered brutal proof that climate change isn't going anywhere. We suffered forest fires, hurricanes, and steadily rising temperatures - and that was just in the United States. The good news? Going greener in 2019 doesn't have to decimate your bank account, obliterate your social life, or require moving from your apartment into a tree house.
The alternative to taking action isn't pretty. A terrifying climate assessment released in November told us we should expect higher temperatures, continued environmental devastation, and millions displaced as sea levels continue to rise over the next series of decades if we don't get serious about climate change. Policies like the 2015 Paris Agreement will help, but much of this boils down to personal accountability in these contemporary, capitalistic times. How are we enabling environmental harm? How can we each help enact a broader sea change that can keep the planet calm and carrying on into our collective future?
The truth is there are lots of simple things we can do. As we enter 2019, this is the perfect time to use your resolutions to shift your lifestyle to one that pays respect to the feminist icon that is Mother Nature. Here are five easy-to-accomplish green resolutions that you can actually keep in 2019 . . .
dimanche 30 décembre 2018
25 Comfy New Year's Eve Outfits That Don’t Skimp on Style
New Year's Eve is a pretty big fashion moment. It's basically the best time of year to wear something sparkly (although we're down for sparkle whenever you feel like it). But after all the parties, hometown get-togethers, and decadent family meals in the weeks leading up to the biggest party night of the year, you might not feel like dressing up in something ultraglamorous. This is especially true if you're skipping the club and planning something more low-key to ring in the new year. If you're running low on cute, comfortable outfit ideas, we've got you covered. Ahead, we've hand-selected 25 outfits that are 100 percent Instagram-worthy, but so cozy you won't mind staying out all night.
Bring on the Lunges For Strong Legs and Defined Glutes
Lunges are an essential exercise with countless variations, with or without weights. This is a move you can do anywhere and see the effects - toned legs and a shapely backside - in no time. But to reap these benefits, you need good form. And so you don't do more harm than good, here's how to perform lunges correctly.
How to Do a Forward Lunge
- Keeping your core engaged and your torso upright, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle; you should be able to see your front toes. Your back knee should hover just above the floor.
- Press your front heel into the floor as you push back up to the starting position.
- Repeat for 10 reps on one side, then switch legs. Or you can alternate which leg steps forward for alternating lunges.
Variations
Now that you have the basics down, you can modify your lunge workouts to challenge your body in different ways.
- Work harder by holding weights at your sides as you perform front lunges.
- Step backward into the lunge for reverse lunge. This version might be easier on your knees.
- Add a dumbbell bicep curl to your lunges to work your upper body while you strengthen your legs.
- Try walking forward lunges to further challenge your balance.
- Change directions and try side lunges to work different muscles in your lower body. Find out the correct way to do a side lunge here.
Injury prevention
Even though lunges are one of the best ways to work your lower body, some people tend to avoid them because this exercise can put too much strain on the knees. If you feel pain, decrease the range of motion and take smaller steps. Slowly increase your lunge distance as your legs get stronger. Some people also find that reverse lunges or walking lunges to be kinder to their knees.
This Is Why You're Always Bloated During Travel - Here's How to Fix It Before Your Next Trip
The process of traveling - especially during the holidays - can be extremely stressful due to traffic, flight delays, and trip cancellations. Besides testing your patience, travel can also disrupt how your body functions. Nope, we aren't talking about tight hamstrings because airlines have reduced how much leg room you have to accommodate more seats; we're talking about your digestive system.
Not exactly the icebreaker conversation you'll want to have with your seatmates, but it's important to know how travel impacts your digestion. To understand how that cross-country flight is messing with your stomach, making you bloated, gassy, and constipated, POPSUGAR spoke to Samantha Nazareth, a double board-certified gastroenterologist in New York City.
"Most people are traveling for hours on end, and not really moving a whole lot. As soon as we sit and don't move, that slows down the movements inside of us called peristalsis," Dr. Nazareth said. Peristalsis is wave-like muscle contractions that are responsible for moving the food you eat from your esophagus to your stomach and your intestines, and eventually, you've got to go number two.
Getting up throughout your flight or stopping at a rest stop to shake out your legs may help slightly, but if you really want to avoid constipation and other stomach discomfort, Dr. Nazareth recommends the following three pieces of advice - and they're easy to do.
A Simple Way to Stop Stress Dead in Its Tracks
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Between social media, email, and texting, it's easy to go without actually talking to your closest friends. If you find yourself stressed out during your day, whether it be work-, family-, or life-related, there's no reason you have to deal with it on your own. Picking up the phone and reaching out to someone you trust is one of the easiest and most effective ways to make you feel better.
The next time you're stressed, take a few minutes to call a friend or family member with a caring ear. Don't text them. Don't email them. Call them. Talking through your worries with someone close will ease your mind and can prevent you from turning to stress-induced habits like overeating. Although turning to our loved ones in a time of need can make all the difference, it's also great to connect and laugh with friends even on days when you're feeling happy and relaxed.
5 Simple Tips For Creating Resolutions You'll Actually Stick With in 2019
Despite what all the memes might try to tell you about how it's inevitable - and humorous - that you'll fail at all your attempts to be a better version of yourself starting in the new year, the reality is that simply doesn't have to be true. Yes, it can be tough to stick to lofty goals you set for yourself on Jan. 1, but it is also totally possible to use the gift of a new calendar year to put new healthy habits into practice.
For me personally, this last year was proof I could make resolutions that I actually accomplished and stuck with throughout the whole year. Here are some simple steps to consider when trying to take your goals from resolutions to reality.
10 Tips For Staying Motivated All Year
New Year's resolutions were designed to give people an opportunity to make changes in their lives and achieve personal milestones. They are often viewed as a fresh start and a chance to set positive physical and mental health intentions for the rest of the year. However, with challenging schedules, temptations, and everything else that life throws at us, it's easy to put our personal health on the sidelines. Staying on track with your goals may be challenging at times, but follow these 10 easy tips for staying motivated to put your health first throughout the entire year.
With These New Sneakers, You're Already on Your Way to Conquering Those Resolutions
Any fitness fanatic knows that finding the right sneakers is the key to a great workout. When you're hitting the gym, you need a pair that performs, keeps your feet secure, and makes you feel like you can conquer anything. Plus, the fact that they'll go with pretty much anything in your closet doesn't hurt either. Whether you're lifting weights or going through HIIT circuts, you need a great pair of training shoes to take your New Year's resolutions long past week one. Just keep reading to shop our top picks for 2019.
PSA: You've Been Doing Kettlebell Swings All Wrong
Chances are high you've done kettlebell swings in a group fitness class, with a personal trainer, or during a workout you created for yourself (and good on you for making your own plan). It's an effective movement to get stronger and improve your overall fitness level. Kettlebell swings aren't as easy as they might seem, though, and it's common to see people perform this exercise with the wrong form. Think of this as your kettlebell swing crash course.
American vs. Russian
Austin Lopez, CSCS and owner of AUSome Fit, told POPSUGAR that there are two types of kettlebell swings: American and Russian. The former go overhead while the latter don't go above the shoulders.
"Both are hip-drive movements," Lopez said. "The back should not really be working in the swings because the abs are braced and legs are driving the hip motion."
Common Mistakes
According to Lopez, the most common (and dangerous) mistake he sees is people who "don't brace [their abs] enough." If your abs aren't engaged, you run the risk of hurting your back. The second most common mistake Lopez witnesses is people not driving their hips all the way forward. "You aren't getting the most out of your swing this way and it could result in injury at heavier weights," he said.
When it comes to American kettlebell swings, which go overhead, Lopez told POPSUGAR that this requires much more shoulder mobility. "Make sure you are rolling out the muscles around the shoulder before throwing yourself into heavy [weights]," he advised. "Otherwise, make sure the shoulders are pulled back so they don't pull the back into a rounded down position."
It's a lot to think about, which means you shouldn't be afraid to go back to basics with your kettlebell swings. Choose a light weight to start, and don't move on until you've perfected your form.
How to Do a Kettlebell Swing
The most important thing to remember is that the movement doesn't come from your arms, back, or your shoulders. It's all about engaging your core muscles and driving your hips forward, all the while keeping your back straight. Although this swinging movement looks like it's all about the arms, the work is focused in the legs, butt, and core. You don't just swing your hands forward but rather engage the core, load weight in the hips, and thrust the pelvis forward to propel and swing the kettlebell.
- Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
- With a flat back and your core engaged, inhale to bend your knees and push your butt back. Your weight should be back in your heels so your knees are in line with you toes.
- Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives to about shoulder height.
- Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs, keeping your back flat.
- This counts as one rep. Do 15 to 25 per set.
Once you get the form right, you'll start to reap all the benefits kettlebell swings have to offer.
Jumpstart Your New Year's Resolution With This Beginner's 4-Week Strength Training Program
Now that you've decided to start lifting weights, you're probably wondering where exactly you should begin. We know the weight room can seem intimidating, which is why we created this guide to get you acclimated to lifting weights. This program is designed to first and foremost introduce you to weightlifting, and second help you build lean muscle - and yes, you'll lose fat as well.
You'll work out three times a week for four weeks. Ideally we'd like you to do the strength sessions with a lighter activity day in between (swimming, yoga, etc.), but we do understand that life happens, so move them around to fit your schedule! The first two weeks will be very simple but still challenging. On weeks three and four, the sets and reps will increase. A sample week will look like the following:
- Monday: Week 1, Workout A
- Tuesday: Foam roll for 15 minutes
- Wednesday: Week 1, Workout B
- Thursday: 20-minute easy run
- Friday: Week 1, Workout C
- Saturday: Hour long walk
- Sunday: Yoga
For the exercises that require weight, start with either 7.5-pound or 10-pound dumbbells. If this feels too light or too heavy, make necessary adjustments. It's more important to master the movement than to move carelessly with heavier weights. Don't forget to warm up and cool down after every workout. For your warmup you can do an easy run or dynamic exercises to activate your muscles like butt kicks, high knees, plank saws, and glute bridges.
Since you're being more active, you will more than likely notice that you have a larger appetite. Listen to your body and fuel it with nutritious foods like vegetables, protein, complex carbs, and healthy fats. Drink lots of water and be sure to replace the electrolytes you've lost with a sports drink or electrolyte tablets.
Related: I'm a Trainer, and This Is What My Clients Do to Burn Fat and Build Muscle
Jillian Michaels Doesn't Want You to Follow the Keto Diet - Here's Why
Yes, the Keto diet has helped many people lose weight and transform their health but according to Jillian Michaels, author of the newly released The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health, and Beauty the benefits are not worth the negative side effects. Jillian emphasized this a recent interview; she told POPSUGAR, "Here's where keto has been getting away with murder; you are crashing your insulin levels, because you're not eating carbohydrates. People with insulin-related health issues, like diabetes, start seeing keto reverse it."
While this is beneficial, Jillian believes you can do this "with a common-sense diet and zero negative side effects." When drastically reducing your carbs intake to below 50 grams a day on the high-fat, high-protein keto diet, the side effects might include brain fog, fatigue, muscle cramps, diarrhea, or nausea.
As Jillian emphasizes, "When you look at your cells, they are made up of all three macronutrients (carbs, fat, and protein). You are literally starving your cells when you are not eating carbs, healthy fats, and proteins." Simply put, to lose weight, "You don't need something like keto. You can eat all the macronutrients and achieve the same goal." The carb lover in us is happy to hear this advice.
Strengthen Your Core (and Get a 6-Pack) With This Effective Bodyweight Exercise
Getting your abs to show isn't as simple as finding a magical lantern and telling a genie you want abs. Ultimately, you're going to need to eat really clean (I don't make the rules), lower your body fat percentage (this number will be different for everyone), and do core-sculpting exercises.
A great core-sculpting exercise that will leave you sore after about five reps is the glider knee tuck with a pike. It requires a lot of stability, and will leave you shaking after your first set.
How to Do a Glider Knee Tuck and Pike
- Start in plank position with a glider underneath each foot. If you don't have gliders, you can use a towel on a hard surface to perform this exercise.
- Engage your core and bring both knees in toward your elbows. With control, return to the starting position. Then, raise your hips as high as they can go. Your core should be engaged and your back should be in a neutral position throughout the entire movement.
- This counts as one rep. Complete three sets of 10 reps.
Walking Treadmill Workouts Will Whip Your Booty Into Shape
Harley Pasternak said it best: "You don't need to run to burn fat!" In fact, the benefits of walking are pretty impressive. While you take care of your joints and prevent injury, you'll still burn fat and contribute to your cardiovascular health and endurance.
Ahead, you'll find five of our favorite treadmill workouts that don't have any running - just walking, some walking mixed with jogging, and hills that'll be nice and easy on the knees while you get in a solid workout.
These Are the Most Common Mistakes Women Make While on the Pill, According to an Ob-Gyn
Birth control can be complicated. First you have to find the right method for you, weighing all the pros and cons of an IUD, the pill, an implant, or the shot. And even once you've settled on your choice of contraception, there are all sorts of rules you need to follow to ensure that it's working as effectively as possible - especially if it's the pill. We asked Jennifer Landa, MD, a gynecologist and chief medical officer at BodyLogicMD in Maitland, FL, how to keep yourself safe and prevent any unwanted pregnancies or complications. These are the common errors you'll want to avoid.
Related: The 1 Thing You Should Discuss With Your Doctor If Your Sex Drive Has Suddenly Stalled
12 Simple Steps to Lose Weight in 2019
You don't need a calendar to know it's time for New Year's resolutions. Just swing by a gym the first week of January and you'll know from the resolution-ready crowd getting their sweat on and taking up the treadmills that you're not the only one who is determined to lose some weight and get stronger than ever this new year. But setting a general goal to lose the weight can feel daunting, and sometimes even impossible, so here is a list of 12 simple steps. Start with one, and build on them each month to help you reach weight-loss success. Each one is practical, manageable, and - most importantly - easy enough to do all year long without having to think twice about it.
Lose Fat and Build Muscle by Adding These 2 Things to Your Workout Routine
Trying to lose body fat while building lean muscle is going to take time and consistency. Most importantly, it's going to take the right style of training. According to Rondel King, MS, CSCS, an exercise physiologist at NYU Langone's Sports Performance Center, to build muscle, resistance training is a nonnegotiable.
Going to the gym and doing a few sets of lunges and hip thrusts won't suffice. Instead, you need to have a strategy. First, Rondel said, to build muscle, you should follow a program that focuses on muscle hypertrophy (maximal muscle growth). In this phase, Rondel said, "You need to factor in your rep ranges." To get max results, he said to do three to five sets of 12 to 15 reps per exercise.
"In addition to that, you can also do heavy lifting . . . like compound lifts, [such as] squats and deadlifts, where you can do a little more weight," Rondel said. For these lifts, Rondel said to do eight reps or less lifting a minimum weight of 80 percent of your one-rep max. When you lift weight that's closer to your one-rep max, you get a hormonal boost because your system senses you're under stress and that your skeletal system is under stress from lifting heavy, Rondel explained. This boost is in the form of testosterone, an anabolic hormone that helps your muscles grow.
If you're wondering what a week's worth of training should look like, Rondel said to do a minimum of two to three days of weightlifting per week. "You can go heavy on a Monday, do more reps on Wednesday, and then heavy on Friday," he said. Another option is to train in the hypertrophy phase for two weeks, followed by two weeks of strength (heavier weight with fewer reps and sets), then returning to the hypertrophy phase for two weeks. "That way, you're just giving your body a different stimulus every time as you get stronger and you develop more muscle tissue," he said. "Both of them (ways of lifting) combined will give you the best results with regard to gaining muscle."
Rondel explained that gaining muscle is tough and strength training alone won't cut it. "You definitely have to factor in the quality of your nutrition and the timing of your nutrition - when you eat," he said. "When developing [muscle] tissue, you always want to be in an anabolic state (your body is building muscle), where you have the necessary energy in your body for your system to build tissue," Rondel explained. This means you shouldn't go long periods of time without eating, as that will make your muscle-gaining capacity decrease.
Start building muscle with the following workouts:
Jordan Went From a Size 16 to a Size 6 by Focusing on These 3 Things at Every Meal
Jordan Watters (@squats_and_sprinkles on Instagram) shared with POPSUGAR that she's been overweight or heavier than others for as long as she can remember. "My self-confidence was surface-level at best, and I wasn't truly happy. I envied woman who were thin, athletic, or had experience with working out," she told POPSUGAR. "For the longest time, I wanted a magic pill or hoped to one day find the motivation I knew I needed to begin losing weight." While it wasn't at all easy, fast-forward three years and Jordan, now 26 years old, has lost 75 pounds! Keep reading to hear her inspiring story.
You Can Absolutely Speed Up Weight Loss! A Beachbody Trainer Shares 3 Fitness Tips
You're eating a healthy diet, watching your calorie intake, and focusing on whole, unprocessed foods. That's the key to weight loss, but you can speed up your efforts by incorporating exercise. Beachbody supertrainer Autumn Calabrese, creator of 80 Day Obsession, shared these three fitness tips to help you find weight-loss success.
You Can Thank These Songs For Getting You Through All Your 2018 Workouts
If you're one of those people who can't imagine working out without music but have grown tired of all your current playlists, we have good news: 2018 brought the jams! Tunes from Justin Timberlake, Cardi B, and Taylor Swift are our musical obsessions. Sprinkle in viral hits like "Lemon" (the song Serena Williams couldn't help but twerk to), and you have one banger of a gym playlist with the best of the year.
An Expert Explains How to Exercise For Long-Term Weight Loss, and It Makes So Much Sense
You know losing weight is a concentrated effort and a lifestyle change: you have to eat healthier and in a calorie deficit, exercise, get plenty of sleep, and reduce stress. But even if you do all of the above, you still may be confused as to what type of exercise you should be doing. Isn't cardio supposed to rev up calorie burn and torch fat? But wait - doesn't strength training also build lean muscle and burn calories at rest? Which one is best?
According to personal trainer and registered dietitian Jim White, ACSM, owner of Jim White Fitness and Nutrition Studios, it's important to incorporate both cardio and strength training if you want to lose weight and keep it off for good. And while you probably knew this already, the way he explains it totally changed the way we thought about working out for long-term weight loss.
"The reason for needing both cardio and resistance training in your exercise routine is the way your body burns calories long-term," he told POPSUGAR. "Running is like a debit account (you would create a calorie deficit, but that deficit is a one-time transaction), whereas resistance training is like getting a payout from an investment account (the calories you burn during your exercise continue even after your workout ends)."
So while cardio burns calories as you do it, resistance training (such as lifting weights, bodyweight moves, or using resistance bands) helps build lean muscle in your body, which will burn more calories at rest.
For weight loss, Jim recommends 300 minutes (five hours) of cardio a week. That doesn't have to be intense cycling classes or running laps; it can be as simple as walking more or shoveling snow - anything that gets your heart rate up. You should aim to strength train at least two days a week. Looking for a good place to start? Here are our best cardio workouts and some strength-training exercises to get you on track.
10 Running Resolutions to Make 2019 Your Fastest and Strongest Year Yet
I really started running five years ago with a handful of 5Ks and then a bold leap directly to the half marathon. Throw in tree half marathons, three triathlons, and a mix of other distances, and 2017 was my best running year yet - although not as good as my 2019 is going to be. I'm taking what I've learned in previous years and making it into 10 New Year's resolutions that will get me to more finish lines more quickly.
I've Resolved to Sleep Better in the New Year - Here's How Doctors Suggested I Do It
When choosing a healthy goal for the New Year, getting more rest seemed like a no-brainer. I'll be honest - I have major issues when it comes to sleep. Most nights I can't fall asleep earlier than midnight, and other nights when I actually do fall asleep at a decent hour, I wake up multiple times, tossing and turning. I also have evenings when I suddenly get motivated to check off everything on my to-do list at 10 p.m. (I can't be the only one who has cleaned the bathroom and baked cookies at an unfathomable hour, right?) In other words, my sleep routine is nonexistent.
Unsure where to start, I decided to reach out to sleep experts, hoping to identify the habits that are keeping me up. What I learned: even small changes can pay off in a big way. Here's how I plan to get more sleep in the coming months - and how you can, too.
Let's Face It, January Is a Tough Month - Here's How I Get Through It
After a whirlwind of holiday parties and family get-togethers, the month of January can feel a bit anticlimactic. Not to mention cold and dark if you live in the Northeast like I do. In addition to seasonal affective disorder plaguing many people, the "January Blues" manifests itself as sadness or depression-like symptoms after the holiday season. So, how do you keep yourself motivated and positive during the month of January? I've compiled my top 10 tips to help you navigate and even look forward to the beginning of the year!
Related: 32 Self-Care Tips to Keep You Happy and Healthy This Winter
Amazon's Got the Coolest Products of 2019 - Don't Say We Didn't Warn You
If you're the person who's out here making the trends, this is for you. Let all your friends know what's going to be buzzing in 2019; these products are cool, current, and actually practical. From the latest in fitness trackers to smart home technology and gadgets galore, this is what we're going to be crushing on in 2019.
Related: 16 Cool Amazon Products That Will Change Your Life - All Under $30
Out With the Old and in With New Home Decor Trends - Here's What Will Be Hot in 2019
A new year means new ways to redecorate your home, and these bold trends are exactly what every house needs. We reached out to our friends at Sweeten (check out their blog here), a free service that matches renovators with general contractors, for the hottest home decor trends of 2019 - and let's just say, the new year is looking damn good. Update any room with these tips and tricks that are so simple and easy, you'll wonder why you didn't think of them before.
Make it your New Year's resolution to make a change in 2019 with one of these sophisticated looks. Here's to a new year and a new spin on home decor!
Help! I've Fallen Madly in Love With Trader Joe's Wine Bottle Succulent Gardens
Please pardon the interruption, but I have a breaking announcement, and I simply can't wait any longer. Trader Joe's just started selling wine bottle succulent gardens, and they're just as whimsical and adorable as you'd imagine. Each of the booze-themed planters features a different assortment of succulents nestled in a sliced, soil-filled wine bottle, thus combining two of my favorite things into one Instagram-worthy piece of windowsill decor.
From the looks of it, only a few Trader Joe's stores - specifically, ones in southern California and Nevada - have begun rolling out the $13 masterpieces for customers so far. But judging by the widespread popularity of Trader Joe's skull-shaped succulent planters and the general obsession with the low-maintenance houseplants, it's only a matter of time before they hit shelves at other locations.
Escape the Cold This Season at the Top Winter Sun Travel Destinations Around the World
Oh, baby, it's getting cold outside. The year's frostiest season is knocking at the door, promising months of icy temps and snow-covered landscapes. While the Winter season does bring with it the holidays and prime snow-shredding conditions, the shorter days and frigid nights can also bring on a case of the Winter blues. So, if you need to recharge and defrost this season, read on for 10 warm-weather destinations that are sure to provide sunshine-filled relief from the year's coldest months.
The 7 Best (and Fluffiest) Bath Towels You Can Get Online
Out with the old, in with the new! This year, toss those shabby towels you have and give your bathroom a refresh. Using fresh towels makes such a difference - they look and feel better. We curated a list of the very best options from Kohl's for you to shop through; check them all out.
This Champagne Flute Holds an Entire Bottle - Perfect For When You Just Want 1 Glass!
Guzzling champagne straight from the bottle might not be an entirely socially acceptable thing to do depending on the company, but enter a fancy flute, and suddenly you're a picture of class and elegance! (Hey, I don't make the rules.) The kitschy retailer Gift Republic is now offering a solution, however, in the form of a supersize champagne flute that can hold an entire bottle while still looking fancy as hell. Even better, it's only $14 on Amazon. Shop the glass of our dreams ahead.
Take Your Hot Chocolate From Good to Great With These Spiked Hot Cocoa Recipes
While some people love Winter and all the things that come with it (Skiing! Sweaters!), it's also the time of year where the cold makes you want to bundle up, put on a pair of cozy socks, and plop yourself on the couch. Luckily, there's another Winter staple to add to the mix: hot chocolate. Since childhood, the sweet treat is something to enjoy on a cold night or during a snow day. Now that we're all adults here, we can do what we want, and you know what that means? Boozy hot chocolate. Adding vodka, bourbon, or other liqueurs to hot cocoa elevates it to fancy cocktail level without losing its comforting traits.
So whether you're snuggling up solo under your blanket, with your sweet pet, or next to the person who makes your heart skip a beat, here are some spiked hot chocolate recipes that you'll want to make all season long.
17 Ways Women Are Taking Travel Up a Notch in 2019 - Are You Ready For an Adventure?
Females are fierce, and our travel style is no different. The new year promises even more epic travel opportunities as we slide into 2019, so we hope you have your passport handy. We're craving diversity, far-flung destinations that promise adventures to remember, and refreshing our bodies and minds with a side of surrounding ourselves with strong women. Oh, and heavy on the culture, please. We're about to dish up some inspiration from your fellow jet-setting females based on upcoming travel trends for the new year. Follow suit, or forge your own way: either path will have you pioneering 2019 in various corners of the world, or, perhaps in your own backyard.
It's not just destinations that are trending; it's the type of travel luring us there. We've gathered trend intel from some top touring companies about how 2019 is shaping up for women specifically, and it's got us ready to book a flight (or 10). If you're into trekking, there are multiple locales beckoning you this year. If foodie travel is the name of your game, then get a whiff of some upcoming hot spots. Whether you're thinking of embarking on a solo venture or joining a group of badass explorers, there's a trip idea for everyone here.
While we can't predict everything on the horizon in the New Year, there is one thing for sure . . . 2019 promises a hard lean toward adventures of every kind. Are your bags packed?
It Doesn't Get Any Sexier Than This Moulin-Rouge-Inspired Bachelorette Party
Sultry yet elegant, this bachelorette party re-created the seductiveness of Moulin Rouge. With sky-high dancers and floor-length gowns, the party embraced every aspect of Parisian cabaret show that inspired the blockbuster musical.
Each decorative piece was thoughtfully picked out, down to the metallic and red tones of the cake and the sparkles on the Champagne bottle. The evening attire was sophisticated yet sexy, and each masquerade mask brought the party to life.
Keep reading to experience the glamorous details of this over-the-top bachelorette bash.
Turn Your Photos Into Boomerangs With This Quick Instagram Stories Hack - It's So Cool!
It's official, ladies and gentlemen: we're living in the age of innovation (as if you needed the reminder). From apps that close the gap between personal and digital to fresh ways to share with friends, nothing catches on like a tech trend - especially where social media is concerned. One such trend is the beloved Boomerang, the GIF-like feature that lends itself to endless clinking glasses and struck poses. Yet as much as we delight in taking them, sometimes we just forget to or are too busy taking photos with the camera app. Luckily for us, Instagram Stories has a nifty little trick that can help you turn a live photo into a Boomerang. Follow the next few steps to find out how (then take a live photo of that epic New Year's Eve cheers)!
Related: This Little-Known iPhone Space Bar Hack Has Everyone Losing Their Minds
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