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.
mercredi 10 avril 2019
Eloquii's Eye-Catching Collection Makes Us Want to Match Our Makeup With Our Outfits
No idea what to do with that neon blue eyeshadow or what to pair with those bright orange heels at the bottom of your closet? Eloquii has you covered. The chic curvy fashion brand has teamed up with celebrity makeup artist Priscilla Ono and Beautycon to put together a 12-piece Summer collection for sizes 14 to 28 that's all about looking good and feeling great - and we've got our eyes on that neon green jumpsuit.
"Beauty, to me, means confidence. I've never been ashamed of my size; I've never been ashamed of my background; and I wanted to do who I am justice by being really great at what I do," Priscilla said in Eloquii's announcement video.
Available in a range of bright and vivid colors, the Eloquii x Priscilla Ono collection is the brand's first collaboration with a makeup artist, and her passion for color is shining through in every sheer top and flowy palazzo pant. "These pieces were designed so that you can mix and match with your current wardrobe. I really love this vibe where it's utilitarian yet feminine. That is what our collaboration really is."
For Priscilla, the collaboration with Eloquii was especially important to create a space where curvy shoppers can feel confident and be bold in their style choices. "We're all about diversity. We're all about empowerment and celebrating your size and how you look," she said. "For me, as a makeup artist, when I give somebody that confidence - when they look great and when their outfit is right and when their hair is done right and they just have this beaming confidence - it just ricochets back into me and it makes me feel great."
Most importantly, Priscilla said this collection is meant to inspire everyone to "wear what you want, look good, and feel good in it." So prepare yourself for a bright Summer and shop the entire collection ahead.
100 Flattering and Versatile Midi Dresses That'll Be Sold Out by May, We're Calling It
Midi dresses are our editors' favorite Spring style for a variety of reasons. The design is versatile - it works for both day or night. Plus, the length is flattering no matter how tall or short you are. If you haven't tried a midi dress yet, we curated a shopping guide to our favorite options available online right now. Take a look for yourself!
- Additional reporting by Lauren Harano
Irina Shayk's String Bikini Is So Sexy, It'll Stop You Dead in Your Tracks
If there's one model who can stop us dead in our tracks, it's Irina Shayk. The supermodel posted a sultry bikinigram of herself wearing a brand-new Burberry swimsuit designed by her close friend Riccardo Tisci. If you were looking at getting your hands on Irina's bikini, you're out of luck. Apparently, the swimsuit hasn't even hit stores yet! Irina captioned the photo, "When you get new swimsuit by Riccardo Tisci and Burberry . . . that is not out yet." Read on to see her string two-piece and buy similar versions for your next vacation.
I Just Sent Scarlett Johansson's Crystal Sock Boots to My BF, Because My Birthday's Coming Up
Your jaw may drop when I say this, but Scarlett Johansson's crystal-encrusted sock boots are not the same brand as her dress. I know! Don't they go together so perfectly? It's just the magic of her stylist, Molly Dickson, who found the most wonderful Sophia Webster shoes to match the Miu Miu dress Scarlett wore for an appearance on Jimmy Kimmel Live. Needless to say, I love the adorable mini with its sequined bodice and gemstone-embellished pockets.
But these heels are next level. I want to wear them with cropped jeans and a t-shirt at the bar. I want to use them to jazz up my most simple LBD. Heck, I want to replace my slippers with them when I'm lounging around the house in my PJs. If you don't yet feel the same way, you just might when you zoom in on Scarlett's stunners from all angles. Good luck resisting the shopping that comes next.
I Need Selena Gomez's White Sneakers Like I Need Summer - Badly
Prepare to toss your dirty, used-to-be-white-but-now-they're-gray sneakers in the trash, because Selena Gomez found a fresh pair you'll want ASAP. The 26-year-old star slipped into Puma's new Cali Exotic sneakers for the sportswear brand's latest campaign photo shoot, and we can hardly wait to add 'em to our steady sneaker rotation. Selena, who is a Puma brand ambassador, wore a long-sleeved tee, leg-baring shorts, and gold hoop earrings while modeling the white sneakers, which feature a platform and stacked gum sole.
The new Cali Exotic sneakers are now available in white, pink, and black colorways on Puma.com and at Puma stores. Take an up-close look at the versatile kicks below, and kindly join us in reveling in the boundless outfit possibilities.
Related: My 3-Year-Old Self Will Be Furious With Me If I Don't Buy These Barbie Sneakers Right Away
I Gave Up Caffeine For 7 Days to Help My Poor Sleep, and the Results Were Surprising
I started drinking coffee when I was 17 years old. Actually, it was a french vanilla cappuccino from a gas station vending machine, and it was my jam. Then came college, followed by my first magazine job (which consisted of really long days when we were approaching deadline), and my caffeine intake slowly transformed from occasional indulgence to daily necessity.
I'm also a terrible sleeper. I don't think the latter is a direct result of my coffee intake, as I've struggled with insomnia since adolescence, but it can't be doing me any favors. Especially since it's not uncommon to find me slugging back a cold brew at 2 or 3 in the afternoon. I've read studies that suggest caffeine can throw off your circadian rhythm - particularly when consumed past a certain time of day. So, in the name of precious sleep, I decided to swear off all caffeine for seven consecutive days to see if it would help me achieve more restful sleep.
Before I give you the full recap, I will say this: there are two big problems with my sleep cycle. Not only do I toss and turn and have trouble falling asleep, but I'm also a hyper-light sleeper and wake up multiple times throughout the night. Double the fun! Here's what went down.
I Found Other Ways to Stay Energized
On day one of my caffeine-free week, I will admit I was pining for my usual morning pick-me-up. It's typically the official start to my day, and I missed that easy burst of energy I dependably find at the bottom of a mug. I was working from home that day, and after about an hour and a half had passed since I woke up, I decided to go to the gym to get my heart rate up. I got a green juice on the way home, and when I returned to my computer, I did in fact feel energized and alert. I thought, Hell, maybe this experiment will also do wonders for my glutes.
Over the course of the week, I was able to find alternate ways to get into work mode other than coffee: a morning run, wheatgrass shots, even a little hanky-panky.
I Did Feel Better, but Not in the Way I Expected
I will say, I did notice a slight improvement in my ability to fall asleep at night. It wasn't lights out as soon as my head hit the pillow, but I wasn't rolling around in bed and staring at the clock for an hour, as I've done many times in the past. This experiment didn't seem to solve the other problem, though - once I fell asleep, I still found myself waking up at least twice in the middle of the night.
That said, ditching caffeine did come with a rather unexpected side effect. Typically, I'm hit with random snowballs of anxiety throughout the day - everything from claustrophobia to phone anxiety. (And I'm a writer. Phone interviews are basically half my day.) To my surprise, laying off the caffeine actually helped curb the pounding heart rate and sweaty palms that would usually creep up when getting on the subway at rush hour or calling to make a doctor's appointment.
And maybe it was all those kale-based juices I consumed in the mornings, but by the end of the seven days, I felt lighter, fresher, and all around in a better mood.
So, Am I Off Caffeine For Good?
Probably not, but I did discover that there are a variety of ways to get energized other than entering a coffee shop. I will strive to keep it to only one or two cups a day max, and I'm giving myself a hard cutoff time. New rule: no caffeine after noon. I'm not convinced it will make me a rock-star sleeper (still working on that - stay tuned), but if I can shave some of the anxiety from my daily life and consume more greens, I'm on board.
With These 12 Low-Carb Wraps, Anything Is Possible
If you love wraps, quesadillas, and burritos, but you're trying to eat low-carb, worry not. Low-carb wraps exist! These 12 options all have less than 10 grams of net carbs per serving, and they're on Amazon. So, there's that. There's nothing not to love about these yummy options, so just keep reading to find your new staple ingredient.
Katelyn Ohashi Stands With Survivors of Sexual Abuse in Powerful New Blog Post
Once an Olympic hopeful who had a negative relationship with her body, Katelyn Ohashi is now a strong UCLA senior with a knack for performing and dynamic skills (have you seen her split-leg double layout?). Katelyn had two viral Michael Jackson floor routines - her first in 2018 and second in 2019 - featuring the moonwalk and tunes from The Jackson 5. Due to controversy over sexual abuse allegations against Michael Jackson detailed in HBO's Leaving Neverland documentary, Katelyn debuted a brand-new routine at the Pac-12 Championships. She received her sixth perfect 10 of the season on floor at the championships, this time with a performance set to all-female artists.
Katelyn told ESPN that she already planned on making a second routine - she and coach Valorie Kondos Field agreed that it would be a good way to end senior year. But in a new blog post shared on April 7, Katelyn explained in further detail why she replaced MJ with Beyoncé and got rid of the iconic moonwalk. "Post-season started to approach, finals were finishing up, and it seemed like the perfect time to make a change," she wrote. "At the same time, the documentary film Leaving Neverland came out. This sparked debate, started conversation and left me with more questions than answers about changing the routine."
Katelyn continued, "Using my voice has empowered me to take complete ownership of my life. So, in return for speaking my truth, I listen." She went on to say that her floor coach and some of her teammates are victims of sexual abuse, so she wanted to "stand beside those who know what it is like to be sexually abused, to stand beside those who know what it is like to not be heard, and to stand beside those who have lost a sense of joy."
She concluded, "I have always wanted my routine to spark joy, for all people. So I stood, and I made a change. Not to play judge or jury, but to get back to joy. If my Michael Jackson routine left even one person feeling uncomfortable or less joyful, I felt like it was in everyone's best interest to change the music to my routine." She also added that she wants this altered performance to "showcase all inspiring, strong, impactful women . . . WHO RUN THE WORLD!" Girls, obviously. (Read her full blog post here.) Ahead, check out Katelyn's new routine in case you haven't gotten a chance to see it, and prepare to feel all the joy.
You Might Have Allergy Symptoms For the First Time Ever This Spring - Here's Why
After months of bare trees and snow, Spring is a welcome change - but with gorgeous blooms come the itchy, watery, stuffy symptoms of seasonal allergies. And now, that might be true even if you've never suffered from allergies before.
"Climate change is making allergies worse," Amiinah Y. Kung, MD, an allergy and immunology specialist at Northwestern Medicine Central DuPage Hospital, told POPSUGAR. "Winters aren't as cold, so there isn't much of a freeze, and with seasonal warming beginning earlier, it makes Spring particularly bad." A longer, harsher season can mean that some people develop symptoms for the first time, while others simply feel worse.
Pollution also plays a role in this trend. "Pollutants like smog and carbon dioxide interact with pollen, which can make your reaction to it worse," Dr. Kung explained. But pollution also puts stress on the plants themselves. "They release more pollen to make sure they reproduce, and the pollen becomes more potent," she said.
So, the probability that your itchy throat or runny nose is a symptom of seasonal allergies - even if you've spent much of your life allergy-free - is relatively high. "Each year you're exposed to allergies, you have the potential to develop more of them," Dr. Kung said.
If you think the change in seasons is to blame for your symptoms, you should see an allergist. "I always recommend allergy testing to confirm if it's allergies and to know what you're allergic to," she said. This can help you and your doctor determine a proper treatment plan - but if you need quick relief, Dr. Kung suggests taking an over-the-counter antihistamine or nasal spray.
I Got My Body Fat Percentage Tested, and These Are the 3 Interesting Things I Learned
I love talking about my favorite leggings and workout shoes, but I also love talking about the science of health and wellness. I'm talking everything from what boosts your metabolism to why the "calories in, calories out" mantra no longer holds true. I'm also a technology nerd - here's a list of a few of my favorite gadgets - and I'm a fan of most things (within reason and backed by research) that can help you hack your health. Regardless of whether you're a professional athlete or just an avid gym-goer, I think it's important to take the time to know about what's going on inside of your body and to learn more about how it's functioning.
There are a lot of tests you can do, such as a resting metabolic rate test, that will provide you with information about your health and how to improve it. One test I really like, and think everyone should experience, is the DEXA scan.
What Is a DEXA Scan?
The DEXA scan is one of the most accurate ways to measure your body fat percentage, but it also tells you much more than how much lean muscle mass and body fat you have. You more than likely won't be able to get a DEXA scan at your local gym. Instead, you'll have to book an appointment at a specialized clinic, such as Fitnescity (located in major cities including NYC) for $295 (prices will vary). I know it's a hefty price to pay, but the information you get from it can help inform decisions on your health for both the short-term and long-term.
Related: I'm a Trainer, and This Is Why Your Body Fat Percentage Is More Important Than Your Weight
I Learned How Much Lean Muscle Versus Body Fat I Have
The first important thing I learned from getting the scan done was how much lean muscle mass I have (this includes all your body parts, like organs and muscles, and excludes body fat). I also learned the total amount of body fat I have. What I found interesting and insightful about the DEXA scan is that it breaks down exactly where your body fat is distributed. It tells you exactly how much fat and lean muscle you have in each region of your body, breaking these measurements up by the left and right sides of your body. Your results will also have a section that adds up the percentage of fat mass in your trunk, legs, and limbs, which will let you know where you hold the most fat. For instance, I carry more fat in my legs than in my trunk and limbs.
I Learned How Much Fat I Hold in Different Regions of My Body
I also found out how much fat I hold in my android region, my abdomen, which is made up of visceral and subcutaneous fat. Visceral fat is the fat that is stored around important organs like your liver, pancreas, and intestines. Too much visceral fat "has been strongly associated with cardiometabolic risk factors," according to research from 2017. Subcutaneous fat, on the other hand, is the layer of fat underneath your skin. We all have subcutaneous fat, but depending on our genetics and lifestyle, how much we have will vary.
The DEXA scan also showed me how much fat I hold in my gynoid region, the area around the hips and thighs. This scan showed that I hold minimal fat in my android region and more fat in my gynoid region. This is extremely important to know because understanding where fat is stored on your body can help you understand potential health risks related to metabolic diseases like obesity, metabolic syndrome, and type 2 diabetes.
Related: Is Cardio Interfering With Your Ability to Lose Fat? Here's What an Expert Has to Say
I Learned About the Health of My Bones
The most interesting thing I learned from getting a DEXA scan done was my bone density. This number is important because as we get older, our bones tend to become weaker. This number also helps physicians test for osteoporosis, a condition where the bones become brittle and fragile due to a loss of tissue, which can lead to fractures.
Why You Should Get a DEXA Scan
The most obvious reason, in my opinion, for getting a DEXA scan is that it's one the most accurate way to measure your body fat percentage. Aside from that, I think the cost is worth the amount of information you will acquire about your current health and future health. This information can be used by your doctors, trainers, and registered dietitians to help come up with a more individualized plan to help you maintain and improve upon your health. I know that it's a hefty cost, but at the end of the day, I think what you take away from the test is worth it. Plus, it's not something you have to get done every three weeks. You can do it as often as you'd like and compare your data over the years.
I definitely plan on getting my body fat percentage checked at least once a year in order to see if I'm increasing my lean muscle mass, lowering my body fat percentage, and improving my bone density, which are all goals of mine.
Expenses for the author were provided by Fitnescity for the purpose of writing this story.
Nina Dobrev and Zac Efron Crushed This Partner Workout - Try Their Crazy Core and Glute Moves
As a Les Mills x Reebok ambassador, Nina Dobrev has serious fitness credentials; if you haven't tried the GRIT Cardio workout or dance cardio workouts she filmed with the brand, you're missing out on two seriously effective sweat sessions. So when we heard that she hit the gym with Zac Efron - he of the iconically chiseled six-pack - we knew things were bound to be intense. Zac filmed the whole thing for his new YouTube channel, which: 1) thank you; 2) Zac Efron has a YouTube channel now?!; and 3) yes, and I hit subscribe so incredibly fast.
First of all, their friendship is adorable. Nina cartwheeled into the video, they hugged, they chatted about her South African safari while doing planks, they pushed each other on a sled. Nina went into a cryo chamber for three minutes and Zac distracted her from the freezing cold with a bunch of random questions. And I mean the seriously juicy stuff, like: "If you were a vegetable, what vegetable would you be?" (Answer: A carrot.)
Second of all, the workout looks brutal. Nina asked for a focus on abs and butt, and they threw in some upper body and oblique moves, too.
"A big part of working out is the community of it and going to workouts with friends, and having that accountability," Nina said in the video. It's a testament to the power of a good workout buddy that they're both still laughing through the whole workout, because, damn, it looks insane.
Watch the full video below to see demos of each move, enjoy their cute friendship, and come to terms with the fact that Zac is still blond. Then, click through the slides to get the details of their go-to moves to incorporate into your next workout.
21 Quick, Veggie-Packed Breakfast Recipes For a Healthy and Energizing Start to Your Day
We get it: it's hard to get enough vegetables into your diet. That's why it's such a bonus when you can sneak them into unlikely meals, like weekday breakfasts. Veggies have a place in plenty of quick breakfast options, no matter how rushed you are on your way out the door. If you like a sweeter breakfast, neutral-tasting options like spinach and kale are a great addition to green smoothies and meal-prep muffins; if you're going savory, you can make just about any veggie the star of a quick scramble or reheated egg bake. And starting the day off with a serving of vegetables sets you up to feel great for the rest of the day. Check out these mouthwatering options to get started. (And when you're done, here are 52 other healthy breakfast recipes.)
These 15 Beautifully Organized Kitchens Will Inspire You to Stock and Prep Healthy Food
Marie Kondo and her unique brand of tidying up have taken Netflix and the world by storm. And while her methods can help you whip your closets and kids' rooms into shape, getting your kitchen organized may be even more transformative. Doing so can simplify meal prep, and research suggests that a clean space may even allow you to make healthier choices, compared to a cluttered home.
If that's not motivation enough to overhaul your messy pantry or disheveled fridge, you're sure to be inspired by the perfectly stocked kitchens below. You're just a few color-coded meal prep containers and labeled baskets away from joining their ranks - you'll see!
Perfect 10 Alert: Kyla Ross Is the Best in College Gymnastics, and Here's All the Proof You Need
You've seen Katelyn Ohashi rack up 10.00s on floor, but there's a reason they call her teammate Kyla Ross "Kyla Boss." The UCLA junior and member of the 2012 London Olympic gold medal women's gymnastics team has scored a perfect 10 on every event this season - what's referred to as a "Gym Slam" - not once but twice (twice!). Going into the NCAA Ann Arbor Regional on April 5 and 6, the 22-year-old Hawaii native was ranked number one on bars, vault, and all-around. Then, at Regionals, she set a record as the only NCAA gymnast in history to complete two Gym Slams in one season (this means she scored at least two 10.00s in each event this year).
But wait, there's more: she has the highest all-around score of any NCAA gymnast this season with a career-high 39.85, which she scored twice (for reference, a score of 40 would mean she got a 10.00 on all four events during one competition). At the Pac-12 Championships this March, Kyla was named 2019 Gymnast of the Year. Not to mention, she's the first female gymnast to win Olympic, World, and NCAA titles, the LA Daily News reports. Plus, she still has one more year with the UCLA Bruins, so who knows what else she can do!
"Being in gymnastics, having a healthy lifestyle is so important," Kyla told POPSUGAR in a previous interview. "Being able to fuel your body properly and keep your body in shape for gymnastics definitely helps get you through the long practices and through all the competitions. We compete 14 weeks in the season, so being able to keep your body in shape physically is very important." She's an absolute superstar, so we wanted you to take a look at some of her perfect 10 routines from every event this year where you can clearly see her elite level training shine through. Keep doing you, Kyla!
17 Cute and Seriously Affordable Workout Clothes For Curvy Women - All From Amazon
Hunting down the perfect workout clothes isn't easy, especially if you're shopping on a budget or looking for specific sizes. To help you find your perfect match, we turned to Amazon. The site carries an array of brands we know and love in addition to its own impressive fit lines. Ahead, we've curated a list of its most comfortable and affordable choices, so all you have to do is shop. The best part: prices start at just $10, and everything will be delivered right to your door. Keep reading to check out our favorites.
The Athleisure Brand You've Seen All Over Instagram Makes the Most Flattering Workout Clothes
When we look for workout clothes, we have a few nonnegotiable requirements. The pieces have to be functional, and they have to look good. Otherwise, what's the point? Outdoor Voices has been one of our go-to brands since it was founded in 2014 - it makes clothes you want to live your life in, whether you're heading to dance class or just taking the dog for a walk. With clothes made of comfortable materials in cool colorways, the brand has created something for everyone, and there's nothing not to love. If you've spotted the brand on Instagram, but are unsure of where to start, let us be your guide. Happy shopping!
Luna Was John Legend's Biggest Fan During His Swim Lesson With Ryan Lochte
It's only been two months since John Legend decided to expand his EGOT status into the sports world and take on swim lessons, and now, he's reaching Olympian levels in the pool (sort of). On Monday, John linked up with 12-time Olympic medalist Ryan Lochte for what we're assuming was the coolest lesson he's had yet.
"Swimming with @johnlegend giving him some swim tips and getting him ready for the 2020 Olympics haha!" Ryan wrote on Instagram with a video of the two doing some front crawl strokes. Ryan's wife, Kayla, said it best when she commented on the post, writing, "Now you need some singing lessons."
Earlier this year, John announced on social media that he was starting lessons. "I can't really swim. Today I took my first swim lesson since I was like 5. My dad learned in his 60's so I feel like I'm ahead of schedule," he wrote. And damn, he's a quick learner! Ahead, see how John's lesson with Ryan went, as well as more videos from his recent swim lessons.
This Nighttime Habit Could Be Making Your Spring Allergy Symptoms Worse
Spring allergy season can arrive as early as late February, depending on where you live - and with it, the itching, sneezing, sniffling symptoms you probably know all too well. If you find that you feel especially restless at night, you're not alone.
In fact, it's quite common to feel worse late at night if you spend a lot of time outside during the day. "This is because pollen sticks to you from outside," David Erstein, MD, a board-certified allergist and immunologist in New York City, told POPSUGAR. Meaning, you should really change clothes and shower before falling into bed, no matter how exhausted you feel.
This is true even if you typically only spend evenings outside - because while pollen counts are generally higher in the morning, the warmer temperatures push pollen up into the air during the day, leaving them to fall back down once the temperatures cool, explained Allan Rosenbaum, MD, a board-certified otolaryngologist at the University of Tennessee Medical Center in Knoxville, TN.
Then there's the issue of indoor allergens, including dust mites and pet dander - both of which can wreak havoc when you're at home. "No matter how much you try, you'll never be able to get rid of those dust mites completely, and pet [dander] removal is not usually an option, so reduction strategies help immensely," Dr. Erstein said. He suggests trying to avoid carpet in your bedroom, using non-feathered pillows, and changing your sheets weekly, cleaning them with hot water and high heat. "Dust mite covers for the mattress and pillow cases may also help, and air purifiers with HEPA filters can reduce the pet dander suspended in the air," he added.
Still, it's best to get ahead of your symptoms by working with an allergist to develop the best treatment plan. "Thankfully, there is more help available to sufferers than what you can get over the counter at your local pharmacy," Dr. Erstein said. "Allergists can prescribe other helpful medications if symptoms warrant and can provide specific allergy immunotherapy to help build up your tolerance to the pollens you are allergic to, if necessary."
Loosen Up Your Tight, Painful Calves With These 6 Simple, Expert-Approved Stretches
Sore calf muscles tend to crop up after hard runs, intense cardio sessions, or tough lower-body workouts, and are particularly annoying because of how long they can hang around. "It's hard to rest your calf," explained Michael Fredericson, MD, professor and director of physical medicine and sports medicine at Stanford University. "You're always walking on it." That lingering pain is a frustrating inconvenience, but it can also turn into something more serious if you don't give it some extra attention. POPSUGAR asked two experts for their treatment tips to get you back on your feet and pain-free as soon as possible.
Foam Rolling
When it comes to your calf muscles, "I find it's helpful to foam roll prior to stretching," said Steven Mayer, MD, sports medicine specialist at the Northwestern Medicine Running Clinic. The foam roller loosens up the muscles and tendons, he explained, so that you can get an even deeper stretch afterwards. If your calf muscles are feeling sore, he recommended foam rolling your entire calf and Achilles tendon, which runs down the back of your calf towards your heel. If you don't have a foam roller, you can also use a lacrosse ball, which can be especially effective for treating shin splints.
Dynamic and Static Stretching
According to Dr. Fredericson, dynamic stretching is the most effective way to loosen up tight, sore calf muscles. Dynamic stretching, which is active stretching that incorporates movement, warms up your muscles as it loosens them, allowing you to stretch more effectively. Dr. Fredericson recommended walking on your heels, skipping, and doing high knees to loosen up your calf muscles.
Once you've warmed up with dynamic movements, your static stretching will feel even better. Dr. Mayer advised standing on a curb, ledge, or step with one heel hanging off to stretch the back of your calf. Make sure to hold this position for 30-45 seconds. Then, bend your leg at the knee and hold again to feel a stretch in your Achilles tendon. "That will get the different muscles in the calf, instead of just isolating one specific muscle," Dr. Mayer explained.
Other Sore Calf Treatments
Looking for more calf relief? There are a few other tricks you can try.
- Heel lifts: Dr. Fredericson recommended putting small heel lifts in both shoes, which can redistribute your weight and take the strain off your calf muscles when you walk or stand.
- Ice: If your calves are sore 24-48 hours after a workout, Dr. Fredericson said that ice can help bring down any inflammation.
- Heat: If you're dealing with soreness a few days post-workout, ice will only tighten up your muscles more. Try using a heating pad instead, which will loosen and relax them.
- Ibuprofen: An anti-inflammatory like ibuprofen "can be helpful," Dr. Fredericson, although he recommended stretching as a more effective option.
If you're still dealing with calf soreness after several days of careful stretching, consider seeing a doctor; Dr. Mayer pointed out that hip and back injuries can contribute to calf soreness as well. "Sometimes you want to do a more holistic evaluation," he said.
Read on to see exactly how each stretch is done. And to loosen up your legs even more, try these eight muscle-lengthening stretches.
Low-Carb Crackers Are Here to Take Your Snacks to the Next Level
Who doesn't love a great snack? If you're trying to eat a low-carb diet, though, it's easy to feel a bit lost when you're looking for something to satisfy a craving. But for us, having a great cracker is half the battle. These nine options all have less than 10 grams of net carbs per serving, so snack away!
Hair Up, Headphones In: This 45-Minute Playlist Will Take Your Workout to the Next Level
Whether your workout sweet spot is 30 minutes or closer to an hour, you need a good playlist to get your blood pumping. This 45-minute soundtrack will warm you up with a little bit of Ariana Grande before taking you into a sweat-inducing mix of songs, then slowing it back down for a nice cool-off session. There's a bit of a musical mix here for you, though we skewed heavy on pop to get those driving beats that will keep your energy up throughout your workout.
Scroll through to see the gallery of music and find the Spotify playlist at the end. Remember you need to download the free Spotify app to listen.
If You Really Want to Strengthen Your Core, Try These 18 Weighted Ab Exercises
The key to getting a stronger core is pretty simple: spend more time strengthening your abdominal muscles. No, you don't have to schedule hour-long ab sessions, but your workouts should contain a core proponent. Whether you're doing abs before a workout (here's why that's beneficial) or after you crush your treadmill workout, you've got to commit to working your core if you want it to become stronger.
As a trainer, I think your ab workouts should entail stability aspects, strength aspects, and some explosive work. Having those variations will help stabilize your spine, prevent injury, and help you see ab definition. I love exercises like planks and hanging leg raises to work my abs, but I also like to up the intensity with weighted exercises.
If you're a beginner, don't let these moves intimidate you. The key is to select a weight you can work with; my recommendation is no more than 10 pounds. Don't be afraid to decrease the weight if your form is falling apart; better safe than injured.
If you're inspired to do an ab workout once you finish reading this post, add a few of these moves to your next workout, but I don't recommend doing more than eight exercises from this list in one session or else you will be extremely sore. Friendly reminder, ab exercises alone won't help you reduce stomach fat or get a six-pack. Instead, you'll need to focus on making healthy nutritional choices, train hard and consistently, and be patient. Now, get ready to blast your abs with these 18 moves.
Not Sure If You're Eating Too Much Fat? This Is How Much You Need, According to an RD
Fats are typically associated with being bad and weight gain, but we've got news for you: fats can actually help you lose weight. Plus, everyone needs a balanced diet that consists of all the macronutrients: protein, carbohydrates, and fats. To find out exactly how much fat you should be eating a day, POPSUGAR spoke to Avigdor Arad, PhD, RDN, CDE, director of the Mount Sinai Physiolab.
According to Dr. Arad, the limit does not exist, kind of. "What we know is that what's more important is the type of fat we're eating, and not so much the quantity," he told POPSUGAR. If you're familiar with the keto diet, you know it's a diet that's high in fat, moderate in protein, and low in carbs. "If you really think about it, as long as you stay within a normal, healthy calorie load, and you're a person who can process and metabolize and use fat very effectively, then you can eat a lot of fat as long as it's the healthy kind of fat," Dr. Arad explained.
What Are the Different Types of Fat?
Not sure if a cheeseburger is considered a healthy fat? According to Dr. Arad, monounsaturated fats, found in nuts, avocados, and vegetable oils, and polyunsaturated fats, found in salmon and walnuts, are healthy. Saturated fats are another type of fat that are typically found in animal byproducts like beef and chicken and in coconuts.
Depending on who you ask, you'll get mixed opinions on whether saturated fat is good or bad for you. According to Dr. Arad, monounsaturated fats and polyunsaturated fats are healthy, "but it really depends on how well your body is responding to how much you eat," he explained. In a previous interview with POPSUGAR, Nieca Goldberg, MD, medical director of the Joan H. Tisch Center For Women's Health at NYU Langone Medical Center, said that saturated fats can actually increase bad cholestrol. According to the USDA, less than 10 percent of daily caloric intake should come from saturated fats. Our advice: definitely speak to your primary care physician and a registered dietitian to determine the optimal amount of fat you should be consuming per day.
According to Dr. Arad, people following the paleo and keto diets tend to consume more saturated fats "but they can still remain very healthy." Generally speaking, people who follow vegan and Mediterranean diets typically consume more olive oil, nuts, and seeds, and as a result, "They have a higher intake of polyunsaturated and monounsaturated fats," Dr. Arad said.
On the flip side, trans fats, "a byproduct of processing food and mainly heating up or applying heat to vegetable oil - this is the worst kind of fat you can put in your body," he explained. According to the FDA, trans fats can be found in processed foods when hydrogen is added to vegetable oil, a process called hydrogenation - yuck. Baked goods made with vegetable oil, potato chips, fried foods, and some dairy-free coffee creamers all have trans fats in them. They're also found naturally in animal products like milk, butter, cheese, and meats, according to the FDA. Trans fats affect your vascular system and can induce stroke, heart disease, and cause heart attacks, according to Dr. Arad.
The Benefits of Eating Fats
First, Dr. Arad explained that fat is easy for the body to store, which means it's easy for the body to use for energy. "We have been eating fat for as long as we [have] existed . . . so the body is accustomed to processing fat very well," Dr. Arad said. Fats that comes from avocados, olive oil, fish, and meat, for example, are "packed with essential nutrients and vitamins that the body needs to maintain health and longevity," he explained. Other benefits of eating fats? Omega-3 fatty acids and omega-6 fatty acids; two essential fats that affect processes such as cardiovascular function that your body doesn't make.
Bottom line: "As long as you eat the right type of fat, fat intake can be quite substantial from your diet and you can still stay very healthy." There's no specific amount of grams you should consume per day, Dr. Arad explained, "because some people can eat 80, 100, 200 grams of fat a day, as long as it's the healthy kind." The biggest thing to make sure you're doing is staying within a healthy caloric intake regardless of how much fat you consume. If you want to know exactly how many calories you should eat in a day and an exact macronutrient split, we recommend speaking with a registered dietitian.
Beachbody Trainer Autumn Calabrese Says to Do These 3 Things at Every Meal to Lose Body Fat
Losing weight doesn't have to be complicated! Beachbody supertrainer and creator of 80 Day Obsession and the Ultimate Portion Fix Autumn Calabrese told POPSUGAR, "You don't have to starve, you don't have to eliminate food groups (unless you have a food sensitivity), and you don't have to crash diet. Applying a few basic principals to your daily meals can make a big difference."
Keep reading for the three ground rules Autumn suggests you follow at every meal.
Exactly What to Wear to an Orangetheory Class, Straight From 1 of the Studio's Coaches
There's no denying that Orangetheory Fitness is one of the hottest fitness classes around. It doesn't matter if you're a seasoned athlete or an occasional gym-goer, Orangetheory is one workout that deserves a spot in your routine. The class is designed for all levels, so there's a real sense of community in each studio and no need to feel intimidated.
"Having the right products is essential for doing an Orangetheory class because it will enhance the workout experience and help you to be fully prepared for both the hour itself and the post-workout afterburn period," Alicia Harris, general manager and head coach at Orangetheory Fitness, told POPSUGAR. "Having the right sneakers on the tread will reduce the risk of injury and improve performance, wearing the right clothing will increase comfortability, and a water bottle and towel are necessary to wipe away your hard-earned sweat and stay hydrated."
Whether you've tried and loved Orangetheory or you're heading to your very first class, these sneakers, accessories, and more can help ensure you get the most from your workout.
6 Side Effects of Not Eating Carbs That Might Blindside You - and How to Prevent Them
The ketogenic diet, aka keto, has brought super-low-carb diets back into the limelight, and if your goal is weight loss, you're almost sure to see results (especially in the stubborn belly fat area). Just like any extreme diet, though, very low-carb eating plans come with their fair share of side effects. POPSUGAR talked to registered dietitian Kristin Kirkpatrick of the Cleveland Clinic's Wellness Institute to see what those side effects are, why they occur, and how you can avoid some - but probably not all.
Side Effects of Going Low-Carb
- Headache: In the first few days of a low-carb diet, your body is making major adjustments in order to switch from its favorite fuel, glucose and glycogen stores (which come from the sugars and carbs that you eat), over to ketones, compounds made in your liver by burning fats. The physical effects of this process are collectively known as the "keto flu," and it's behind the headaches you might experience at the start of your diet. Kristin said your body starts using ketones about three or four days into the diet, which should clear up the headache.
- Bad breath: The presence of ketones, and specifically acetone, in your breath can make it smell "fruity and sometimes unpleasant," Kristin said.
- Weakness and/or fatigue: You might feel tired or shaky during the first few days of a low-carb diet - again, because your body is looking for a fuel source to replace glycogen. This is another side effect that will usually go away once you hit ketosis, Kirstin said.
- Muscle cramps: Muscle cramps can stem from a few causes: dehydration, lack of potassium, or lack of magnesium, all of which have to do with the big shifts in the foods you're eating on a low-carb diet. Kristin recommends proper hydration (11 cups of water a day is a good goal) and said that some of her patients have found magnesium supplements helpful, too.
- Constipation or diarrhea: If you're cutting complex carbs, like beans and legumes, you're also cutting fiber - or at least greatly reducing it, Kristin said. This is a big reason why people experience gastrointestinal issues on keto, like constipation or diarrhea.
- Skin rash: "This is a rare side effect without a definitive cause," Kristin said. It's typically seen in women of Asian descent, she added.
Constipation appears to be the most common side effect, Kristin told POPSUGAR, simply because "fiber stores can tank." The good news is that it's avoidable: eating nonstarchy vegetables and nuts will shore up your fiber intake. Kristin recommended adding foods like broccoli and macadamia nuts to your diet.
The takeaway? Do your research, Kristin said. Know what you can eat (and what you can't), what the effects on your body will be, and what you can do to make them more bearable. She also recommended working with a dietitian who specializes in low-carb diets.
"Some side effects, like bad breath and headaches, may not be avoided," Kristin said, but others can, like constipation, muscle cramps, and potentially the weakness and fatigue. Not much research has been done on long-term effects of the keto diet - "the jury is still out," Kristin said. As far as these shorter-term side effects, Kristin said that they're just that: short-term. They tend to taper off as your body adjusts to the diet. So, good news for anyone new to keto and struggling: just hold out for those first few weeks!
Thousands of Amazon Customers Love These 7 Popular Workout Sneakers
If you're on the hunt for a new pair of workout sneakers, look no further than Amazon. The site has a seriously impressive collection of fitness gear, but the large collection can be overwhelming to shop. To save you both time and money, we narrowed in on its most popular workout sneakers to make sure you find the best match. These top-rated picks feature thousands of rave customer testimonials, so you can feel good about your purchase. From brands like Adidas to New Balance, no doubt you'll find your next ones ahead.
I Was Constipated For Weeks, Until I Started Doing This 1 Easy Thing Before Bed Every Night
You guys, I had a major problem that we need to talk about: I wasn't pooping! Ugh. Constipation was real, and it sucked, and I was dealing with it for the past couple months. I felt bloated and gassy, and when I looked down, I was puffy and felt so uncomfortable. I've been eating super healthy, lots of veggies, and no processed foods and exercising regularly, so WTF? The solution was actually so simple, and I was able to cure my constipation overnight.
If Waking Up Is the Worst Part of Your Day, Try This Sleep Doctor's 1 Simple Trick
In a perfect world, you'd get out of bed naturally at the same time every morning. You'd feel refreshed, energized. You wouldn't even want to hit the snooze button and crawl back under the covers because you'd be so ready to start the day. Sound familiar? Yeah, me neither.
For most people, waking up during the weekday grind isn't a fun thing. It can feel almost impossible to get out of bed when your alarm goes off for the first (or ninth) time. Waking up shouldn't have to be such a drag, but what can you do to make it better?
One solution comes from Rafael Pelayo, MD, professor of psychiatry and behavioral sciences at the Stanford Center for Sleep Sciences and Medicine. And, lucky for us, it's something you can do tomorrow morning - no fancy light-up alarm clocks needed (although they do look pretty cool).
What's the secret? It's simple: "You have to have a reason to get out of bed in the morning, something you look forward to," Dr. Pelayo told POPSUGAR. This is a little easier if you enjoy whatever it is you do on a daily basis - work, classes, taking care of kids - but you might not, and even if you do, that may not work every day. No matter how much you might love your job, it's not at the forefront of your mind first thing in the morning, when all you want to do is roll over and go back to sleep.
In fact, starting with something smaller and more specific is even more effective. "I recommend doing something you enjoy first thing in the morning," Dr. Pelayo said, before you get dressed, brush your teeth, or even get out of bed, if you can. It doesn't matter what it is, he said: reading, eating breakfast, playing an instrument, or even just watching a funny video.
Doing something you really enjoy will help you feel more awake physically, sure, but even more importantly, it gives you a reason to wake up, and specifically a positive reason. If the only way you can get out of bed is by threatening yourself ("You'll be late to work! You'll miss the train! Traffic is getting worse!"), waking up becomes something negative, something you dread. It starts to feel like an obligation, which it definitely is - but that doesn't mean it has to be a bad one. Doing something you love first thing reframes the morning. Before, you had to wake up; now, you get to wake up and do this fun activity. Before long, you'll start to associate the morning with something positive, which gives you energy and stops you from reaching for the snooze button.
If you're still having trouble, be a little stricter and set a rule for yourself. "I tell people that if they skip the activity, or oversleep it, they can't do it again until the next day," Dr. Pelayo said. Harsh, maybe, but a way to keep you on track and accountable. It also forces you to look forward to waking up the next morning, no matter how rough today was.
The best way to wake up, then, has less to do with what alarm you use or what time you set it for and more to do with your mentality when it goes off. "If you hate waking up, you'll learn to hate your alarm, no matter what noise you use," Dr. Pelayo said. This trick gets to the heart of the problem. Planning a favorite activity first thing in the morning, or focusing on something you're looking forward to later in the day, will help you feel more energized and even excited for your wake-up call.
This Taylor Swift Fan Completely Sobbed After Receiving the Sweetest Surprise From the Singer
Source: Getty / Axelle/Bauer-Griffin
Taylor Swift went the extra mile to brighten a fan's day, and it shows that a little really can mean a lot. Taylor sent flowers and a heartfelt note to Lindsay Sizemore, who recently got in a bad car accident that left her in a neck brace and leg casts. She's currently recovering in a hospital in Nashville, and she was blown away by the surprise delivery from Taylor. "I finally stopped crying long enough to post that Taylor Swift just sent me flowers and a handwritten note . . . I'm still in complete utter shock," Lindsay wrote on Twitter. She added, "@taylorswift13 @taylornation13 thank you so much. I love you endlessly, you have NO IDEA how much this meant to me. See u on tour bb."
here's a video of me ugly crying....so hot, i know. i still haven't stopped breathing it's fine, everything is fine. 💞 I'm so injured but so happy lmao @taylorswift13 @taylornation13 god i love u so much pic.twitter.com/xgAJcFirLh
- lindsay is fearless🦋💞 (@_lindslayyyyy) April 9, 2019
Taylor's handwritten note reads, "Hi buddy. I'm so sorry to hear about the accident. My heart aches knowing that such a wonderful person is having to go through this. I hope these flowers brighten your day. You're gonna rock that neck brace and soon we'll all be bopping at shows together again. Give hugs to your family for me. I'm so happy you're okay. Love, Taylor."
Lindsay had no warning that the surprise was coming and mentioned she has no direct connections ("I have no Taylor follow and never had a notice EVER," she tweeted), but her friends have been tweeting at Taylor and Taylor Nation asking them to send love during her tough time. Clearly the message was received! This positive news comes just after Taylor donated $113,000 to fight anti-LGBTQ+ bills in Tennessee, where she lives much of the time. Way to be a gem, Taylor.
Start Practicing Your Curtsy - The Crown Finally Casts Someone to Play Princess Diana
As Netflix's highly anticipated third season of The Crown takes shape, we've found ourselves with one very important question: who will play Princess Diana? Since the series is going to move into the late '70s by the end of the new season, that means a young Diana will come into the picture by season four. Luckily, it seems the streaming platform has found the perfect actress to play her.
On Tuesday, Netflix revealed that after an extensive casting search, newcomer Emma Corrin will take on the role of Diana Spencer, who will go on to become the future princess of Wales as the series moves forward. She won't appear in the third season alongside new cast members Olivia Colman, Helena Bonham Carter, and Gillian Anderson, among others, but we're excited to see how she'll mix into things when season four premieres.
"Emma is a brilliant talent who immediately captivated us when she came in for the part of Diana Spencer," The Crown's creator Peter Morgan said in a statement about the exciting news. "As well as having the innocence and beauty of a young Diana, she also has, in abundance, the range and complexity to portray an extraordinary woman who went from anonymous teenager to becoming the most iconic woman of her generation."
Emma Corrin will play Lady Diana Spencer in The Crown Season Four. Filming will begin later this year. pic.twitter.com/kJM6eZlqeY
- The Crown (@TheCrownNetflix) April 9, 2019
Corrin previously appeared in one episode of the British drama series Grantchester as a character named Esther Carter and is starring in the upcoming pageant film Misbehaviour with Gugu Mbatha-Raw. She'll also make her US TV debut in Epix's Batman drama Pennyworth, which is a prequel revolving around the life of butler Alfred Pennyworth before he got involved in the caped crusader's extracurricular activities.
"Beyond excited and honored to be joining The Crown for its fourth season," Corrin said of her casting. "I have been glued to the show since the first episode and to think I'm now joining this incredibly talented acting family is just surreal. Princess Diana was an icon, and her effect on the world remains profound and inspiring. To be given the chance to explore her through Peter Morgan's writing is the most exceptional opportunity, and I will strive to do her justice!"
Little Big Town Moves the ACMs to Tears With an Emotional Performance of "The Daughters"
Academy of Country Music Awards host Reba McEntire wasn't the only woman to call out country music's glaring gender imbalance at the big show on Sunday night; Little Big Town turned their entire performance of "The Daughters" into a bold, emotional statement calling for change.
Dressed in matching all-white outfits, the quartet performed their new ballad that uplifts young women by calling out the burdens they're are so often forced to carry by society. As the band belted out lyrics like, "And pose like a trophy on a shelf / Dream for everyone but not yourself," and "I've heard of God the Son and God the Father / I'm still looking for a God for the daughters," they were joined by a female contemporary dance troupe who showed off a stunning routine that perfectly represented the song's message.
Toward the end of Little Big Town's performance, singer Karen Fairchild got choked up, struggling to hold back her tears as she sang. In the audience, musician Brandi Carlile was also openly emotional, wiping away her tears as the band finished up the track. Watch their performance of "The Daughters" for yourself ahead, and then keep reading to see some beautiful photos of the band with the dancers who accompanied their set.
Laura Linney's New Netflix Series Looks Like It's Going to Make Us Cry Buckets
In addition to filming the third season of the Netflix crime drama Ozark, it seems Laura Linney made time to star in another drama for the streaming platform: Tales of the City.
The limited series is inspired by the books of the same name by American writer Armistead Maupin, who set his novels in San Francisco. That's where we meet Mary Ann (Linney), who returns to the California city to reunite with her daughter Shawna (Ellen Page) and ex-husband Brian (Paul Gross), 20 years after she left them to pursue her career. In Netflix's description of the series, Mary Ann is "fleeing the midlife crisis that her picture-perfect Connecticut life created" and finds herself "quickly drawn back into the orbit of Anna Madrigal (Olympia Dukakis), her chosen family, and a new generation of queer young residents living at 28 Barbary Lane."
Linney, Page, Gross, and Dukakis will be joined by Charlie Barnett, Murray Bartlett, Molly Ringwald, Zosia Mamet, and more over the course of its 10 episodes. Watch the trailer above, and keep an eye out for Tales of the City when it launches on Netflix on Friday, June 7.
We're Going to Need a Doctor After Watching Jennifer Lopez's Sexy Music Video For "Medicine"
Once again, Jennifer Lopez proves that she can make anything sexy, even the circus. Her music video for her latest single, "Medicine," shows the 49-year-old singer going from a glitzy carousel - looking like the couture cowgirl of your dreams - to playing fortune teller and dancing in a hall of mirrors. At one point, Lopez takes a spin on the pole, giving us a taste of what we'll be seeing in her upcoming movie Hustlers, and it's safe to say we're impressed.
The entertainer struts from scene to scene surrounded by stunning models, dancers, fire-eaters, and acrobats, making us wish this was an actual circus we could attend (though it would probably be out of our price range). Even French Montana, who is also featured in the song, loses his head for a hot second! Check out the video ahead, and when you're done, treat yourself to Lopez's other sexy music videos.
Dear SNL, Please Make These Game of Thrones Spinoff Parodies Into Actual Shows - Thanks!
Games of Thrones might be ending after this upcoming season, but Saturday Night Live has some suggestions that could help the show live on even longer. On April 6, SNL pitched a few prequels, sequels, and spinoffs that are inspired by the fantasy drama. There's already an actual prequel in the works at HBO, but that didn't stop the folks at Studio 8H from proposing their ideas. And while these are just parodies, they actually sound pretty interesting.
Some of the best ones include a cartoon program about Arya (inspired by the '90s series Daria), a show in which the characters roast each other in a rap battle á la MTV's Wild 'N Out, and - my personal favorite - a crime series called Game of Thrones: Special Victims Unit where Mariska Hargitay and Ice T (who casually made an appearance in the sketch) solve heinous cases in Rhaenys's Hill. If those sound like shows you'd be interested in, you'll love all the other ones they teased in the skit!
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