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.
vendredi 1 février 2019
This Is How to Throw a Galentine's Day Party Your Girlfriends Will Never Forget!
If you're single this Valentine's Day, why not celebrate with your best girlfriends? Let's be real here: you may be in and out of relationships, but your best friends are always by your side. If you are looking for some inspiration to throw a spectacular Galentine's Day party, then look no further than this amazing Galentine's Day-themed photo shoot.
This party shoot is awash in an array of pink-toned colors and features food and travel bloggers from Austin, TX. "The color palettes for this theme was: blush pink, cream, and neutrals with accents of coral and rose gold," said photographer Gina Park, who orchestrated this shoot. "I wanted the celebration to have a bohemian lounge feel to the morning that would allow for an easy transition from sips and treats to painting. The painting elements were played throughout the decor, from the hand-printed invites, signage, and table runner, to the mini easels with the individual names of each blogger that replaced traditional place cards."
The shoot took place at the Prospect House, which provided the team with a lovely, bright, open-concept space filled with natural lighting. The desserts and sweet treats were provided by a local bakery and the highlight was a strawberry-and-vanilla cake with pink frosted flowers. Even if you're not planning a Galentine's Day party, there are lots of ideas that could work for a pretty bridal shower.
Keep reading and keep an eye out for all of the beautiful details.
These 10 Packing Cubes Make Traveling a Breeze - Even For Chronic Overpackers
Hot take: if you don't pack properly, your entire trip will start off on the wrong foot. In the security line, you'll be rummaging through a jumbled pile of socks, leggings, and underwear to find your toiletries. On the plane, you'll hold up the boarding process while you jam your overstuffed carry-on into the overhead bin. Even once you get to the hotel, you won't be able to dig out your favorite pair of jeans without emptying the entire suitcase.
Sure, small-suitcase packing tips, vacation checklists, and packing systems can help you figure out what to bring, but they won't keep you organized. For that, you need to invest in a few packing cubes. These simple yet genius fabric organizers allow you to separate your belongings into different compartments within your suitcase for easy packing and unpacking once you get to your destination. Here's why you need to try out these handy organizers - plus, 10 of the best packing cubes out there.
102 Creative Tattoos You'll Want to Get With Your Best Friend
If your best friend is TRULY a BFF, she'll make it permanent and get inked with you. After all, your friendship never happened unless you get a tattoo and Instagram it, am I right? We scoured the web to find the best tattoos between friends for you to use as an inspirational guide. Check it out and send your fave idea over to your main bestie. Don't worry, it will only hurt a little . . .
- Additional reporting by Lauren Harano and Haley Lyndes
My Best Friend Broke Up With Me and I'm Still Not Over It
Breaking up is hard to do, just like the old Neil Sedaka song says. But as painful as my breakups with former lovers were, they pale in comparison to the sorrow I feel over losing my best friend.
I first met my bestie - let's call her Kim - in second grade. I still remember watching the moving van pull up to the little blue house across the street that had sported a "for sale" sign for the longest time. My older brother and sister both had friends in the neighborhood, but no one under the age of 12 lived within walking distance. I prayed that the new family would bring me a friend, and literally started dancing when I spied a little girl emerge from the van.
I begged my mom to let me go over and introduce myself, but she made me wait until the next day, so the newcomers had a chance to get settled. When my mom and I finally headed over with a casserole, Kim and I hit it off.
We shared many years of happiness throughout elementary, middle, and high school, and after college graduation, we reunited and shared the same apartment for a year. Everything came crashing down when her boyfriend - we'll call him Matt - entered Kim's life, changing and eventually ending our near-lifelong friendship.
Something seemed off. What my bestie saw in him, I'll likely never understand.
Matt played football back in high school, and from what I could tell, often started his day with a can of beer. He believed internet conspiracy theories he saw on social media and spoke at length about the race of reptilian aliens he believed were dwelling in the tunnels under our airport. Matt couldn't hold down steady employment, because he kept getting fired for drinking on the job. Something seemed off. What my bestie Kim saw in Matt, I'll likely never understand.
Their relationship seemed unhealthy from the beginning. Matt didn't want Kim going to our regular Zumba class after work because the other men in the gym might ogle her. He wouldn't let Kim go out for drinks unless he was invited, too - and as no one in our group of friends really liked to spend time with him, that led to her staying home and missing out most of the time. He constantly accused Kim of cheating on him, insisting she said things she never had, denying her version of events and making her doubt her own perceptions. Little by little, Kim caved to Matt's increasingly ridiculous demands to avoid accusations of infidelity. The proverbial sh*t finally hit the fan when he insisted she move out of our shared apartment so they could move in together.
I begged Kim not to rush into cohabiting. I reminded her that just a week ago, Matt complained about his inability to come up with rent money. I pleaded with her, telling her over and over again that if he truly loved her the way he claimed to, he'd respect her desire to wait a bit longer before moving in together. But she didn't want to listen, and she finally exploded, insisting that I either accept the fact that she wanted to spend her life with him or get out of her life entirely.
A lot of angry words were exchanged, and I probably said things about her boyfriend that I shouldn't have
A lot of angry words were exchanged, and I probably said things about her boyfriend that I shouldn't have. She grabbed her recently-packed suitcases and stormed out of our apartment. Two days later, Matt showed up at my door to collect her books and other items she'd left behind. Kim sat outside in his pickup truck the whole time, refusing to talk things out.
Losing my best friend felt terrible. Having been through a relationship like hers, I recognized the warning signs of emotional abuse. I still wondered if I did the right thing by speaking up or if I should have blindly supported her decisions. It's not like I ever asked her to choose between the two of us, but I suppose she couldn't stomach the fact that I didn't like the man she wanted to be with.
Since the night she left, Kim has unfriended me on social media. She texted me once to tell me to leave her alone, and that was it. I don't know if Kim still refuses to take my calls out of anger or if Matt imposed another rule on her to ignore my attempts to contact her. Not knowing how she is keeps me awake at night. I want to make sure she's safe and loved.
Friends in our group have told me they've seen her here and there and she seems okay, but remorse over what I could have done to save our friendship fills my days, and anxiety over what kind of life Kim has now leaves me staring at the clock in the middle of the night. I hope she knows I'm here if she needs me, and that I will continue to check in on her from afar even if she doesn't want to see me.
If a genie suddenly popped out of a bottle, I wouldn't even ask for all three wishes, just one: to have my best friend back.
If you or a loved one are in need of any help, the Office on Women's Health has several resources here, including links to national hotlines.
Still Don't Have a Valentine's Day Present? Your Guy Will Love One of These 14 Gifts
Did Valentine's Day just sort of creep up on you? Us too. But instead of freaking out and just buying the guy in your life the first thing you see, take a deep breath. We've scoured the internet for 14 amazing presents he'll definitely smile over. The best part? They all have quick shipping options. Consider this one less thing to worry about.
Criticisms of the Women Running For President in 2020 Are Fair - but at What Cost?
You don't have to be a political scientist to see there's something unique about the field of 2020 Democratic presidential candidates: three major candidates - and arguably the most viable and influential people who have announced campaigns so far - are women.
The first US senators to announce their presidential bids are Elizabeth Warren, Kirsten Gillibrand, and Kamala Harris - all Democratic women. (Democratic Rep. Tulsi Gabbard has also announced a run, but her past opposition to gay rights has disqualified her among most Democratic voters. Recent reports say the Gabbard campaign is already in peril.)
Getting Married? Spice Up Your Engagement and Wedding Photos With This Trendy Accessory
Looking to step away from a hectic day job, Heather of Dearly Threaded purchased a commercial embroidery machine, set up an Etsy shop, and never looked back. Although the Dearly Threaded Etsy shop lists fun dad hats and swoon-worthy tote bags, the 29-year-old creative, who is getting married in June, wanted to come up with a ton of listing ideas for brides-to-be like her. This is when her bestselling custom denim jackets were born.
"I started embroidery professionally in 2017 to be able to quit my draining job," Heather told POPSUGAR. "My custom denim jackets quickly became my bestseller. They're a cute prop for the wedding and a special keepsake after, which I love."
Heather's shop lists several denim jackets with design variations, but her "Mrs." jackets in particular, which showcase the bride-to-be's future last name, have been what's kept her working overtime in her embroidery studio. The jackets have been featured in her customers' engagement and wedding photos, and the reviews on the listings are glowing.
When your wedding day has come and gone, and your stunning white dress has been hung up in the closet, one of these denim jackets can stay firmly in your wardrobe rotation and remind you of your special day every time you slip it on. So basically, NEED.
Check out all of the available styles below!
12 Valentine's Day Gifts That Will Win You Points For Creativity
Ready or not, Valentine's Day is upon us, and finding the perfect gift is half the battle. While flowers are always lovely, finding something personal and creative will make your SO smile and know that you thought of them. If you're looking to do something a little different this year, try one of these 12 gifts.
Remember That Rose Gold Minnie-Ears Necklace? Now There Are Matching Earrings!
Disney has been speaking to the rose gold lover in all of us lately. After releasing a brand new necklace in the shape of those viral rose gold Minnie Mouse ears at Disney parks last Summer, the brand is at it again - this time with matching rings and stud earrings. Rebecca Hook, the jewelry designer and mastermind behind the original headband necklace, recently debuted the new items at her Disney-themed trunk show, explaining in an Instagram post that the new pieces were created as a result of high demand from fans.
"You spoke we listened," she wrote. "Rose Gold Headband Mini studs and ring at park locations next week!" The rose-gold jewelry pieces are available now at Walt Disney World, and the headband earrings can be purchased via Disney's online store.
jeudi 31 janvier 2019
6 Fast Facts About the Suicide Squad Sequel, From the New Title to the Release Date
The entertainment world has been buzzing about the impending sequel of Suicide Squad. Now that the next installment of the bad-guy epic is on the official calendar of DC Comics releases, Warner Bros. has begun courting a director and breaking ground on the project. With so much up in the air, it's easy to wonder what we do know about the sequel. We did some digging and scraped together as much confirmed and speculative information as we possibly could.
1. The Official Title
Suicide Squad's sequel has officially been titled . . . drum roll, please . . . The Suicide Squad, according to Deadline.
2. James Gunn Is Writing the Script (and Potentially Directing)
Although David Ayer wrote and directed the first film, it seems Warner Bros. may be veering in a different direction for round two. The studio was reportedly courting Mel Gibson for the job at first, but in October, The Wrap reported that Guardians of the Galaxy's James Gunn will take over the script, and possibly direct. Back in July 2018, a right-wing troll began circulating a number of Gunn's old tweets, some of which included distasteful jokes about pedophilia. Although he apologized, Disney fired him from his Marvel gig, so it would be interesting to see how he handles a film in the DCEU, instead. As of right now, a director hasn't been nailed down.
3. David Ayer Likely Won't Return in Any Capacity
In March 2016, The Wrap inadvertently confirmed the sequel during a seemingly innocuous news report. As almost an afterthought, the site mentioned that Suicide Squad 2 was already on Ayer's 2017 schedule. Obviously things have changed since then, and Ayer is busy with the Training Day TV adaptation and the sequel to his fantasy-crime Netflix film, Bright.
4. Most of the Original Cast Will Probably Return
The aforementioned report from The Wrap also mentioned that Suicide Squad's sequel was on Will Smith's schedule as well. Considering he was one of the biggest stars attached to the first film, it would make sense that Warner Bros. would want him to return as Deadshot. Jared Leto, Karen Fukuhara, Joel Kinnaman, and Margot Robbie are also going to come back, especially since the latter is locked in to play Harley Quinn in the Birds of Prey film. Dwayne Johnson is joining the film as well, taking on the role of Black Adam.
5. It Could Be Rated R
In Spring 2016, David Ayer talked about the sequel with MTV News. While the studio definitely aimed for a PG-13 rating on the first one, the second one is up in the air. Ayer remarked that an R stamp "would be worth lobbying for." In light of the runaway success of 2016's Deadpool, which made billions of dollars and became one of the most successful R-rated films of all time, an R-Rated Suicide Squad sequel sounds pretty appealing. Ayer is no longer involved with the project, but let's hope the studio still decides to take it in that direction.
6. Jay Hernandez May Not Be Gone Forever
Even though El Diablo goes out with a pretty epic blaze of glory in the first film, actor Jay Hernandez told ComicBook that the character could still return somehow. "Of course there is [a chance he could return]! I'm not saying anything, just that it's a possibility." Considering Superman kind of, sort of dies in Batman v. Superman but also seems to have somehow come back from the dead to appear in the Justice League films, nothing is out of the question.
This Mom Used a Target Shopping Basket as a Basinet For Her Birth Announcement, and We’re in Love
When New Jersey-based mom Sarah delivered her second baby late in 2018, she knew she needed to do something unique for her birth announcement. Having already created a home video at Target to share their pregnancy announcement with close friends and family, it seemed like a no-brainer that she would turn to their favorite brand to tell the world about the birth of their second baby. "We announced our pregnancy at Target so I wanted to carry on the theme," Sarah tells POPSUGAR. She decided to combine their family holiday card with their birth announcement, since the timing was just right. "For our actual birth announcement cards, I was thinking about using this photo, but because we always send out holiday cards, we decided to do something more seasonal and combine our birth announcement with our holiday card."
And for how her friends and family reacted? "[They] thought it was so clever and so fitting. It was one of their favorite photos that we took. They know how much our oldest loves her shopping trips to Target." We have a feeling this is going to start a trend!
Related: This T-Shirt Perfectly Describes Your Mom Friend Who Aimlessly Shops at Target
Fourth Time's the Charm: Nick and Priyanka Have Another Wedding Reception in North Carolina
Nick Jonas and Priyanka Chopra can't stop, won't stop saying "I do." After returning from their Caribbean honeymoon, the newlyweds had their fourth wedding reception at the Jonas family's restaurant, Nellie's Southern Kitchen, in North Carolina on Sunday. According to E! News, there was lots of music, dancing, and great food, as well as a sign inside that read, "Nick and Priyanka just got hitched but that knot that they tied has not been dipped in gravy or honey or hot chicken grease. So it's time we throw them a Nellie's Southern feast. Mama and Papa J invite you with pride to come celebrate their boy and his bride."
The following day, Priyanka posted a shot from the lovely affair on Instagram featuring her mom, Madhu, and Nick's parents, Denise and Kevin Sr. "Fam jam. Thank you @nelliessouthernkitchen @mamadjonas @papakjonas for a wonderful reception!" she captioned it. "We love you! This was amazing."
Related: Priyanka Chopra May Look Taller Than Nick Jonas, but Turns Out, It's Just an Illusion
Nick and Priyanka's relationship may have begun as a friendship, but things turned romantic when they started dating in May 2018. Two months later, Nick popped the question during Priyanka's 36th birthday celebration, and this past December, they wed in a series of ceremonies in India. This marks the couple's fourth wedding celebration, but at this rate, it's still unclear if it will be their last. Congrats again to Nick and Priyanka!
2019 Hotel Bucket List: 15 Stunning Spots to Stay
Each new year that comes around brings its own set of top places to travel, and with this always comes hundreds of suggested resorts, hotels, and B&Bs around the world that every jetsetter should add to their bucket list. Where you choose to stay while traveling can oftentimes make or break your experience - no matter what kind of travel experience you're looking for. So we've selected 15 must-experience stays that every traveler, vacationer, and dreamer should keep their eye on this year, from beachside stunners in Greece and one-of-a-kind stays across the USA to remote, next-level properties. If you have "travel more" at the top of your resolutions list for 2019 or you're simply craving a dose of travel inspiration, you'll want to keep reading!
17 Travel Dresses So Perfect For Your Next Trip, You'll Toss Those Jeans in the Trash
If you travel in uncomfortable clothes, you'll find yourself frustrated and restless. That's why we curated a selection of the best dresses for long trips. These options are easy to pack, won't wrinkle, and have relaxed silhouettes. Shop through them all and find something perfect for your budget and upcoming travels. You'll feel good about making this investment.
21 Absolutely Chilling Scenes From the Polar Vortex Sweeping the Midwest
Bone-chillingly cold weather gripped the Midwest on Jan. 30, as a so-called "polar vortex" caused temperatures to plummet far below the zero-degree mark. The arctic blast led many schools and businesses to close across Illinois, Wisconsin, and Minnesota, and six deaths have been reported so far. People in the affected states are sharing photos and videos on social media as they experience the dangerously frigid weather - see some of the most awe-inspiring scenes below.
4 Things I've Learned From Being Pretty "For a Black Girl"
Once or twice a month, when I'm at home on the couch with a glass of wine, I check a dating app. I have a hard time making the first move, but I can't tell you how many messages I get that bring up race right away, or the number of (white) guys that reach out to me with, "You're really pretty for a black girl." The first time I can remember being confronted with this "fact" was in seventh grade. I had a huge crush on a (white) guy in my science class and - with an amount of courage that I wish I could muster as an adult - I asked him to an upcoming school dance. He turned me down, saying that he didn't like me "that way," and perhaps the deflated look on my face inspired some sort of need on his part to explain further, so he added, "I only date white girls. But just so you know, you are the prettiest black girl in school."
Even now, I can remember exactly what was going through my head; We're 12. How do you know you only date white girls? - I was a very pragmatic child - followed by, He thinks I'm pretty! I knew it made me uncomfortable, but I was a noodle-legged, acne-ridden preteen who would have taken any compliment I could get. Needless to say, this same guy's Facebook friend request from last year is still marinating in my inbox, because along with being pragmatic, I can also be a little petty.
When it comes to socializing and dating as an adult, there has been no shortage of these same "compliments" from guys that I meet, whether in person or online. The conversation typically starts with "So . . . what are you?" before progressing into some variation of "You're the most beautiful black girl I've ever seen." My favorite part of this is watching them navigate my face as it twists into some combination of a simper and a grimace while I think to myself, Here we go again, followed by, You obviously haven't seen Beyoncé. I try to glean lessons from everything that happens to me in life, so here are four things I've learned from being pretty "for a black girl."
1. It's not a compliment - actually, it's pretty f*cking racist.
Growing up, I had such horrible self-esteem that I would graciously accept any compliment that came my way, especially from the opposite sex. If you told me that I was pretty "for a black girl," all I heard was "you're pretty." As time went on, though, I recognized that attaching a person's overall attractiveness to his or her race is horribly offensive. Think about it: you may as well be saying, "All black girls are ugly - but you're not! Congratulations! Can I buy you a drink?" Telling someone that they are attractive "for" their race goes deep; it affirms a belief that there is something fundamentally wrong with being a person of color and further perpetuates the notion that they are racial others - especially because white women can be regarded as pretty simply for being white.
2. It's also an immediate dealbreaker.
By telling me that I'm "really pretty for a black girl," that person is letting me know that they are clueless, ignorant, and painfully unoriginal. They are essentially saving me a lot of time and energy by confirming that they aren't even smart or crafty enough to google the phrase "best compliments to give a woman" or search, "Is it rude to compliment a woman on her race?" I just did it, and it literally took five seconds.
3. Not only am I more than my looks, but I'm also more than a stereotype.
The world has always been made up of people who looked different from one another and were beautiful in their own ways. Somewhere down the line, we were taught that white, European features were the epitome of beauty, and sadly, that way of thinking is still common across the globe. Physical features like wide hips, an ample butt, and full lips are often made to seem overly sexualized and even vulgar on black and Latina women - even though they are inherently characteristic among women of color - but those same features are widely considered to be attractive on white women. It's an analysis that is especially relevant today and typically brought to the table when discussing cultural appropriation, stereotypes, and the Kardashians. I'd be lying if I said that I don't second-guess a guy's motives when he makes comments about my race, asks me about my ethnic background, or assumes I know how to twerk (an actual message I've received on Tinder). Sure, it makes meeting potential dates much harder, but I'd rather be single than someone's interracial relationship experiment.
4. You know what? I don't even NEED to be called pretty.
As I've gotten older, I've realized that I don't need to be immediately recognized for my looks, because let's be real: isn't that why the person was first interested? Isn't that why they approached me, or swiped right, or asked my friend if I was single? They can save their flattering remarks for my sense of humor, or my dance moves, or my ability to finish a crossword puzzle in 10 minutes. I'm totally OK with being complimented - as long as it's not "for a black girl."
Did You Know? You Can Score 2019's Hottest Gadgets For Less Than $50!
We love technology because it makes our lives so much easier, and one of the most exciting parts of a new year is seeing all the fun, innovative gadgets to hit the market. The only thing better than new tech toys are ones that won't break the bank, and in 2019, there are plenty of cool finds for less than $50. You read that right. Just keep reading to shop our picks!
98 Retro Fandom Gifts Your Partner Needs This Valentine's Day
These Valentine's Day gifts are so good, your SO may even pause their game for them. Not all couples share the same taste, but if your significant other enjoys nostalgia, is into superheroes and other fandoms, and can play a round or two of Mario Kart, then - not to brag - we might have just nailed their V-Day present. Ahead, find the best unique gift ideas for the geek-obsessed, ranging from fun Nintendo products to old-school games and more!
Apple Cider Vinegar Is the Wonder Serum That Can Do Way More Than You Realized
Apple cider vinegar is commonly used as a home remedy for everything from weight loss to hiccups to sore throats. After hearing a brief synopsis of apple cider vinegar's benefits, it sounds like there are few things it can't cure. But before you start throwing back ACV in massive doses, remember that it's best used in moderation, and it's not the solution to every health issue in the book.
If you're considering integrating ACV into your diet, the first thing you should know is how to take it in a healthy manner. (Spoiler alert: don't throw it back like a shot.)
"Before swallowing ACV, it is important to dilute it in water. Straight vinegar, like other acids, can damage the lining of the esophagus and lead to ulcerations and a condition known as esophagitis," Dr. Robert Brown, author of Toxic Home/Conscious Home told POPSUGAR. "But don't worry, you will gain the health benefits from diluting one or two tablespoons of the vinegar into a glass of water."
But what exactly does ACV do to your body that makes it the ideal home remedy? We spoke to several experts to find out the key things ACV does for the body.
Cancel Your Gym Membership - These 12 At-Home Workout Products Are All You Need
If waking up at the crack of dawn to hit the gym isn't your favorite thing to do, we have a solution for you. Cancel your gym membership and try getting fit in the comfort of your own home. To help your journey, we shopped and uncovered 12 at-home workout products that will keep you motivated to hit your goal. From a portable stair stepper to weights sets, all our favorite cost less than $50. Keep scrolling to shop our picks.
43 Healthy Snacks That Will Make You the Star of Any Super Bowl Party
For a lot of people, Super Bowl Sunday equals Super Bowl snack time. Savory items like chips, dips, wings, and pizza are standard, but it's not a bad idea to also offer up healthy, lighter fare for your guests.
Intercept empty calories, sugar, and fat by making these better-for-you alternatives to the classics. With tasty food like this, you won't miss the traditional nachos, ranch dip, or chicken wings!
Related: Sub in These Slim Dishes For Your Super Bowl Spread
Morning Meditation Reminded Me Just How Hard It Is to Be a Beginner
My mind is like a four-way traffic stop. My thoughts fight for attention at the intersection with no regard for right-of-way laws (or any laws, for that matter). I'm only human, but finding clarity through the chaos would be nice. So, since meditation has long been used as a tool to quiet the mind, I figured I'd give it a try.
Casey Urban, a yoga teacher with 10 years of experience under her belt, told me over the phone that though she recommends beginners start with any form of meditation they're "actually going to do," whether that's in a classroom or online, morning meditation is best. It's when your mind is the most clear. "Don't look at your phone, don't have a long conversation with your partner, don't turn on the TV," she said. "I believe it helps the habit, too, if you just do it first thing in the morning no matter what."
Rachel Brathen, yoga teacher, bestselling author, and creator of the popular Yoga Girl community, told me that she recommends beginners start with short meditation sessions. She too prefers meditating in the morning, but she says consistency is key. "Pick a time of the day that works for you and stick with it. As long as you do it consistently at the same time, it will be a lot easier."
There's a long list of physical and psychological benefits associated with meditation, Casey said. She's right. Meditation has been linked to reduced anxiety, stress, and pain as well as reduced blood pressure and cholesterol. On top of that, Rachel spoke of meditation as an "anchor to ground you" during troubling times. So, I went for it.
Here Goes Nothing: What I Used
Being a newbie, I knew I wanted to use an app for guidance. Headspace was one I considered, but I found the British man on the other end to be anything but encouraging (sorry, Fred . . . if that's your name). Instead, I used a 10-minute guided meditation at the beginning of Rachel's podcast, From the Heart (number 35 on this list).
I started on a Thursday and ended on the following Thursday. For eight days straight, I listened to Rachel's soothing voice discuss creating space between your thoughts and the importance of letting my breath be "what it already is." She didn't pressure me into inhaling, exhaling, or sitting a certain way, but she did challenge me to answer questions like, "What has life brought you today?"
During the work week, I got up at 5:45 a.m. to do the guided meditation, which starts at minute four of Rachel's podcast and lasts until about minute 14. Was I tired? Of course. Was it worth it? Yes, and you'll see why. As for the weekend, I meditated whenever I woke up; though, looking back, I should have been more consistent. (Would you have woken up at 5:45 a.m. on a Saturday?).
The Whole Truth: What I Learned
Somewhere in the back of my mind I expected to have a magical breakthrough after just eight days of meditation. Instead, I got frustrated when I couldn't stay relaxed. It wasn't an overwhelming sense of frustration, but it was enough to draw me away from my breath and toward the noises around me. There was my dog's relentless snoring (trust me, it's loud), a car starting outside in the cold, and the soft hum of my FitBit notifications.
Casey, though, told me this diversion is normal. "People wake up early to meditate and they get frustrated when they can't quite focus on the breath the whole time," she said. "But it takes years and years and years to build a strong, steady practice." One of her favorite meditation instructors, Tara Brach, PhD, describes the technique of coming back to the breath as a bicep curl. You have to flex this muscle of honing in your focus to become strong.
Going through this was humbling. It reminded me that skill won't get handed to you; you need to work for it, and starting something new takes a hell of a lot more practice than you're willing to give some days. You'll have moments when you're unsure of your capability to learn, and you'll struggle. A lot. But, like Rachel and Casey both said, it's simply about putting doubt aside and trusting that you'll find your way. Because growing into your practice, whether it be meditation, marathon training, or cooking a meal without burning most of its contents, takes time. And, as long as you're trying, nothing - not even navigating a busy intersection of thoughts - is time wasted.
Chisel Your Arms and Carve Your Core With This 1 Intense Workout
Strengthen your arms and tone your abs in just one workout. These 10 moves target the upper body and core, using a combination of bodyweight exercises and weights. It's fast-paced and intense, leaving your muscles burning. You'll definitely be sore tomorrow.
Dumbbell Arm and Ab Workout
Equipment needed: Pair of medium-weight dumbbells and a medicine ball (there's a modification below if you don't have one).
Directions: Complete three rounds of the below workout.
| Exercise | Reps |
|---|---|
| Wide biceps curl | 10 reps |
| Upright row | 10 reps |
| Push-ups | 10 reps |
| Hip raise with leg extension | 10 reps |
| Ball slam (do dumbbell thrusters if you don't have a medicine ball) | 10 reps |
| Seated Russian twist | 10 reps (10 per side) |
| Plank dumbbell row | 10 reps (5 per side) |
| Dumbbell crossover punch | 10 reps (10 per side) |
| Knee driver | 10 reps (10 per side) |
| Lying chest fly | 10 reps |
Keep reading for details on how to do each move.
The 11 Best Sneakers You Can Buy on Amazon - Starting at Just $45!
If you're looking for some motivation to hit the gym in 2019, start by treating yourself to a pair of new sneakers. You don't need to overspend either, because we looked to Amazon and were surprised by what we found for superlow prices. From brands like Nike to Adidas and even APL, you won't be disappointed. So what are you waiting for? Keep reading to shop our hottest picks - they start as low as $45.
This Year I'm Finally Conquering My Fear of the Treadmill, Thanks to These 14 Items
I've hated running for as long as I can remember. Mile day was the worst day in gym class, and I was always last in the 50-yard dash. As I got older, I discovered there were lots of ways I liked to be active - tennis, indoor cycling, and Pilates to name a few. Running just wasn't my thing. But my friends have become obsessed with Barry's Bootcamp, and unless I want to spend all my time on weights (spoiler alert: I do not), I've got to start learning how to run. I've been training myself for the last couple of weeks, and I have to tell you, I've gotten better! I couldn't believe it, and it would never have happened without these 14 products.
After Doing Whole30, I Can Tell You Exactly What Food Triggers My Anxiety
I've been taking a low dose of anxiety medication since finals week of my senior year of college. For a long time, it was exactly what I needed to keep my symptoms at bay. Unfortunately, though, as I made my way into my 30s with a full-time consulting job, a side hustle, and a new marriage, I found myself settling into my old anxious ways even with the medication. That's probably why I found myself consuming a few too many sugary treats to ease the stress of my busy days. (Hey! There's nothing a pack of Sour Patch Kids can't cure, amiright?)
When I finally decided to kick my habit of overindulgence to the curb, Whole30 seemed like the best approach. If you haven't heard of Whole30, it's an elimination diet that requires you to remove processed foods, dairy, alcohol, legumes, and grains from your life for 30 days. In short, I would be eating a lot of meat and vegetables for the next month!
I'd heard so many inspiring stories from people who had successfully completed the challenge and gone on to have healthier, more fulfilled lives. So, I cleaned out my cupboards, bought a ridiculous number of avocados, and gave my husband a fair warning. I was about to begin Whole30.
Throughout the challenge I experienced most of the same struggles and benefits that most people experience throughout the 30-day program. I was tired in the beginning, but then super energized for the last 10 days of the program. I slept better, my stomach was flatter, and my skin was clearer. I didn't have a lot of cravings, but my husband will tell you that a glass of Rosé was all I wanted for the whole 30 days.
But the most surprising part of Whole30 happened at the end. I noticed that I wasn't feeling my usual anxious feelings throughout the day. In fact, sometime around day 25, I realized I couldn't remember the last time I even felt anxious! Even more surprising was that my anxiety was gone even though I didn't have my usual comfort foods on hand.
After reintroducing each eliminated food group one by one, it became really obvious that sugar was the culprit of my heightened anxiety. Sometimes the negative effects of my beloved Sour Patch Kids lasted well into the next day. And that glass of Rosé I'd been craving? Even the sugar in that left me feeling uncomfortable.
Have I completely eliminated sugar from my diet? I have to admit the answer is no, but the awareness of how sugar impacts my anxiety has been extremely eye opening. Now, instead of checking the calorie count on the foods I eat, I look first at the amount of sugar. This has helped me avoid foods that I once thought were healthy, but were probably making me feel bad. I'll probably never cut sugar completely out of my life, but now I know that when I'm feeling extra anxious, I should avoid sugary snacks.
Get Strong Arms, Lean Legs, and a Carved Core With This Basic (but Effective!) Dumbbell Workout
If you're totally intimidated by the weights at the gym, but you want to start strength training to get stronger or to lose weight, this workout was made for you. As long as you have a pair of dumbbells, you can do it anywhere, anytime. These dumbbell moves are basic, but you'll still get in a muscle-burning workout in under 15 minutes that will leave you sore tomorrow.
Basic Total-Body Dumbbell Workout
Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase the dumbbell weight.
Directions: Repeat this 10-move workout for a total of three rounds. Focus on moving with control and with proper form. Each round should take you four to five minutes.
| Exercise | Reps |
|---|---|
| Shoulder press | 10 reps |
| Dumbbell deadlift | 10 reps |
| Dumbbell sumo squat | 10 reps |
| Upright row | 10 reps |
| Goblet squat | 10 reps |
| Triceps kickback | 10 reps |
| Alternating forward lunge with biceps curl | 10 reps (5 per side) |
| Plank dumbbell row | 10 reps (5 per side) |
| Dumbbell bench press | 10 reps |
| Seated Russian twist | 10 reps (10 per side) |
Keep reading for details on how to do each move.
This Is What a Dietitian Really Thinks About J Lo's 10-Day No Carbs and Sugar Challenge
In case you didn't know, Jennifer Lopez and Alex Rodriguez have started a 10-day no sugar and no carbohydrates challenge that is going viral. The couple also challenged a few of their celebrity friends like Michael Strahan, Leah Remini, and Hota Kotb to join in on the, err, uhhh . . . fun? We love a good challenge, but we wanted to know the pros and cons of eliminating carbs and sugars from our diet. POPSUGAR spoke to Despina Hyde Gandhi, MS, RD at NYU Langone's Weight Management Program to find out if their challenge is worth following.
Is It OK to Eliminate Carbs From Our Diet?
"Our body preferentially burns carbohydrates for energy; it's our preferred fuel source," Despina told POPSUGAR. "So what happens when people restrict carbs to a really low amount, and that number is usually around 40 to 50 grams per day, the body has to shift gears so it needs to find another fuel source." Instead of burning carbs for energy, your body will begin to burn fat for energy which is a metabolic state called ketosis, she explained.
If you're trying to burn fat this may sound great, but Despina said when going low-carb, "Not everyone feels well. It may make you feel tired, lethargic, have headaches, and dizziness." People cut out obvious sources of carbs like bread, pasta, and rice, but according to Despina, it's hard to completely cut out carbs because foods like vegetables still contain carbs.
Despina doesn't promote eliminating carbs because, "When you cut out carbs, you're saying no to fruit, you're saying no to legumes and lentils, sweet potatoes, and all these wonderful foods that provide fiber for us. It's really hard to get fiber from protein and most vegetables so carbohydrates provide a good source of fiber and also vitamins and minerals," she explained. Despina said people may overeat carbs but, "I don't think we need to cut them out completely." Instead, she recommends incorporating "a reasonable amount at each meal" in order to stay balanced.
In a previous interview with POPSUGAR, Lori Zanini, RD, CDE said, "45 to 65 percent of the average person's daily caloric intake should be made up of carbohydrates." The USDA recommends that people one year and older consume a minimum of 130 grams of carbohydrates per day.
Is It OK to Eliminate Sugar From Our Diets?
Eliminating carbs may make you feel lackluster but cutting out added and processed sugars won't do you any harm. "If you cut out sugar from added sources it's going to be a good thing. In the American diet we probably get too much of that," she said. A benefit of eliminating added sugars is that you'll more than likely begin to eat more whole foods as opposed to foods that have been processed, Despina said. You may also experience a boost in your mood as added sugars disrupt our insulin levels and tend to make us feel unwell and tired.
But when you cut out complex carbohydrates (the "good carbs") like sweet potatoes and lentils, which are technically a form of sugar, you miss out on fiber which promotes digestion and can actually help you lose weight. According to Despina, naturally-occurring sugars like fructose, which occurs in fruits, and lactose, which naturally occurs in milk and yogurt, provide nutrients in the form of minerals and protein for us. "If you say goodbye to all of those things just because they have sugar, you're going to miss out on nutrients that your body needs."
Despina's final verdict on the no carbs and sugar challenge: "Instead of taking the approach of cutting [them] out completely . . . make sure that you're eating healthy, high-fiber complex carbohydrates and eliminating refined sugars and added sugars and processed carbs."
If You Want to Load Up on Protein in the Morning, This is What You Need to Know About Oatmeal
Dietitians and fitness trainers encourage their clients to eat a balanced diet, complete with all three macros (protein, carbs, and fat). But getting enough daily protein seems to be a hot topic. As far as breakfast goes, registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition recommends getting 13 to 20 grams of protein for that first meal. If you love to dive into a bowl of oatmeal in the morning, check out how much protein that hearty bowl offers you.
As you can see from the chart below, it depends on which oats you choose. Quick oats offer the least amount of protein per serving, and also the least amount of fiber, so those get the breakfast veto. Both steel-cut oats and rolled oats offer seven grams each of protein, which definitely doesn't meet Leslie's recommendations.
| Steel-cut oats | Old-fashioned (rolled) oats | Quick oats | |
|---|---|---|---|
| Description | Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped-up rice, take the longest to cook, and have a slightly chewy consistency. | Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats but are quicker than steel-cut oats. | Also called instant oats, these oats are precooked, dried, and then rolled. They cook in a few minutes when added to hot water and have a mushy texture. |
| Typical Serving Size | 1/4 cup dry | 1/2 cup dry | 1/2 cup dry |
| Calories | 170 | 190 | 150 |
| Total Fat | 3 g | 3.5 g | 3 g |
| Carbs | 29 g | 32 g | 27 g |
| Fiber | 5 g | 5 g | 4 g |
| Protein | 7 g | 7 g | 5 g |
In order to increase the amount of protein in your bowl, scroll through to see some ingredients you can add, such as nut butter or protein powder. They'll up the protein, but they'll also add fiber, and healthy fats, and offer a pleasing texture, making your bowl even more satisfying. Choose a few of these ingredients and you'll be on your way to the 13 to 20 grams of protein you need.
These Are the Ultimate Lazy Girl Meal Prep Essentials
Every time I swipe my credit card to buy lunch, I feel like I'm hemorrhaging money. I think to myself, "Why am I doing this? I could have bought all of these ingredients for about half the price of this designer salad. Plus, I don't know what's in this delicious dressing, which means it's probably not great for me." In an effort to be kinder to both my body and my bank account, I'm trying to start bringing my lunch to work, which means I have to meal prep. Before I even had time to think about it, I turned to Amazon, where I found these 12 meal prep essentials, so even the laziest of chefs (aka me) can leave their excuses in 2018.
Please Direct Your Attention to Tracee Ellis Ross and Her Badass, Sweat-Dripping Workout Videos
Tracee Ellis Ross has a sense of style that my millennial self couldn't even dream of putting together. She knows how to work the hell out of a bikini, and she's the fitness inspiration that our dwindling New Year's resolutions needed. The 46-year-old actress has been open about her love for the Tracy Anderson method in the past, but after a recent workout with Gabrielle Union and Mary J. Blige at Heart and Hustle gym in Los Angeles, we just have to take a moment to praise her strength-training workouts.
Whether it's small movements with light weights or stretching the hell out of resistance bands, Tracee's hard work is seen in the sweat rolling down her face. The best part is, she always keeps a big smile on her face during the process - and I can't say the same when I'm screaming after the third set. Ahead, find Tracee's workout videos, which are the only inspiration you'll need the next time you hit the gym.
10 Genius Meal-Prep Products We Can't Live Without - All For $10 or Less
Meal prepping every day of the week isn't always easy, especially if you're on a budget. To help you stay on track, we curated a list of 10 useful products that will keep you motivated. The best part: everything is under $10, so you can get exactly what you need without feeling like you've overspent. From bento boxes to mason jars, take a look at our favorites ahead.
This Is the Year I'm De-Stressing Like a Wellness Expert, Starting With These 13 Items
Here's how my New Year's resolutions usually go: I'm committed for a couple of weeks, and then life happens or I get tired and they fall by the wayside. So in 2019, I've resolved to focus on one giant theme and think of smaller, more attainable goals that I can pick up throughout the next 12 months, all in line with my theme of choice. This year's theme is self-care, and for me, that starts with de-stressing. I've gone through and taken inventory of the areas in my life I feel produce unnecessary anxiety, and here's how I'm working to feel more centered and less frazzled throughout 2019.
These 9 Sports Bras Are All Under $35, So Let's Get Moving!
Any athlete knows how crucial a sports bra is for a great workout. We just can't survive without them. With so many expensive options out there, we've scoured the internet for the best sports bras under $35. Whether you're a low-impact yogi or prefer to sprint, there's an option for you that won't break the bank. Just keep reading to shop our picks!
Exactly How to Build Lean Muscle, From the Top Moves to the Foods That Will Fuel Your Goals
Strength training can be intimidating for newcomers. Beyond the challenges of getting into a routine, sorting through reps and sets, and figuring out how much weight you should lift, there's the lingering fear for many women that all that hard work will cause them to bulk up instead of leaning out. Let's squash that now: "It can take months to see a standard fitness progression, let alone years for a complete muscular metamorphosis, and that's with specified intensive training," Josh Cox, an NASM-certified personal trainer at Anytime Fitness, told POPSUGAR.
In other words, you don't need to worry about looking like a bodybuilder, because that level of muscle mass isn't achieved by accident. Here, trainers share the formula for building lean muscle: a healthy combination of strength training, cardio, and proper nutrition.
How to Effectively Strength Train
"Building efficient and functional lean muscle is going to require resistance training of some sort," Josh said. "Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of an increase in strength, tone, or endurance." Josh suggests creating a circuit by choosing five or six moves from the list ahead. These are compound exercises - or moves that work several muscle groups at once - which are known to help burn more calories and fat, in addition to building muscle. Do each move for 30 seconds with 10 seconds of rest between exercises. Once you've done the same circuit a few times (Josh recommends strength training twice a week), switch up the moves to make sure you continue to stimulate your muscles.
- Squats
- Lunges
- Deadlifts
- Overhead presses
- Push-ups
- Pull-ups
- Tricep dips
- Chest presses
- Bicycle crunches
What About Cardio?
One of the biggest mistakes people make when trying to build lean muscle is doing too much cardio, Josh explained. "Although you're working up a sweat and burning calories, it's not effective long-term. You're not really enhancing anything once your body gets used to one activity," he said.
But that doesn't mean it's time to part ways with the treadmill or your bike. Cardio is still essential for burning fat and can even help reduce muscle soreness by circulating blood through the body, a study in the Journal of Strength and Conditioning Research found. It just shouldn't be your only form of exercise if you want to have some definition, in addition to staying at a healthy weight.
The fastest way to build lean muscle is a combination of cardio and strength training otherwise known as high-intensity interval training (HIIT), Bonnie Micheli, an ACE-certified trainer and cofounder of Shred415, told POPSUGAR. "HIIT allows someone to burn calories even after a completed session, and that afterburn effect helps lean an individual out," she said. Sign up for a HIIT class at your gym or fitness studio or try one of the workouts ahead:
What to Eat to Build Muscle
For starters, post-workout fuel is crucial. Eating 20 to 30 minutes after a workout will reduce soreness and help you recover faster. "You want to be sure you're eating lean protein, healthy carbs that are minimally processed, and a healthy fat after a workout," Bonnie explained. Josh agreed, adding that a moderate amount of carbohydrates helps keep you energized, while protein repairs your muscles, and healthy fats help keep joints lubricated and increase fat burn.
If you work out in the morning, this means opting for a couple of hard-boiled eggs, a protein shake with chia seeds, or a jar of overnight oats as your recovery meal. For a midday or evening workout, reach for lean proteins, like organic chicken or fish, or less frequently, grass-fed beef. In general, Bonnie suggests trying to stick to an anti-inflammatory diet to fuel your body and take your workouts to the next level.
25 Fitness Products That Will Help You Get Healthy in 2019 - For Less Than $50
Whether you're planning on hitting the gym or doing at-home workouts in 2019, treating yourself to a few new fitness products can be all the motivation you need to keep going. From weight sets to water bottles and comfortable leggings, we shopped and uncovered the best workout gear of the year. The best part: it's all under $50. So what are you waiting for? Keep reading to shop our top picks so you can hit the gym ASAP.
Friendly PSA: Trader Joe's Has a New Protein-Packed Ice Cream For Just $2 a Pint!
Look, I love getting my daily protein fix by devouring a bowlful of nutritious, protein-packed ice cream, but you know what I don't love? How much said pints of ice cream usually cost. Typically hovering between the $4 to $6 mark for a teeny-tiny container, they're admittedly a bit of a splurge. At last, Trader Joe's has a solution to spare my whimpering wallet and never-satisfied sweet tooth.
The beloved grocery store now sells Swell ice cream (which used to be branded under the name ProYo) for just $1.99 - yep, as in just one George Washington bill and 99 shiny pennies. Flavors offered at Trader Joe's include Dutch Chocolate, Vanilla Bean, Mocha, and Mint Chip, all of which contain 10 grams of protein, 120 calories, and 9 grams of sugar per each half-cup serving size. Oh, and they're gluten- and soy-free, too.
So far, it looks like Swell's pints have started popping up at a few TJ's locations in California, but we're crossing our fingers (and toes!) that they make their way across the states ASAP. If you simply can't contain your excitement to taste-test Swell's high-protein ice cream, you can use the store locator to see if any other retailers near you offer the pints.
These 3 Legging Brands Have the Best Reviews - Can You Guess What They Are?
In my experience, nothing will get a fitness girl talking like a great pair of leggings. From fit to durability, fitness enthusiasts love to break down exactly what it is that makes a pair of workout tights so amazing. But don't just take my word for it - one peek at the product review section will reveal just how passionate women are about their favorite brands and cuts. If you're looking to crowdsource your next go-to pair, we did the heavy lifting for you to determine the most highly rated leggings at Nordstrom. One surprising factor we discovered? There are three brands that reign supreme: Zella, Sweaty Betty, and Alo. Ahead, discover the 14 leggings that have all earned the stamp of approval from fellow legging-lovers, each with over four stars and more than 50 reviews.
Related: Fitness Fanatics Can't Get Enough of These 18 Leggings, and You'll See Why
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