Women's Health & Fitness

Body Goals You Need 5 to Break Up With, Stat

A trainer lets you in on the ones you should be working toward instead.

As a personal trainer and strength coach who’s worked with hundreds of women over the past seven years, I get it: Getting fit can initially (and after the fourth or fifth attempt) seem really, really hard. You end up joining a gym with the best intentions to really “stick with it this time,” but inevitably your motivation fizzles and your goal of hitting the gym every day whittles down to three days a week, then once a week, and eventually you’re lucky if you get there once a month. Or year. 

Like I said, I get it. In every initial consultation, I’ll hear various reasons why a woman decided to walk through the doors of the gym. 

“I want to lose weight for my high school reunion.” 

“I want to have a lean physique like Cameron Diaz.” 

“I want to get ready for bikini season.”

Inspiration-based goals like these may get you to walk through the doors of a gym, but in the long run, likely won’t keep you there, because: (1) They don’t lead to a specific action, and (2) they aren’t any fun! 

Goals that are based on comparing yourself to someone else or that are rooted in self-loathing lack direction and are, inevitably, self-defeating. (Pssst: If you want to look like Cameron Diaz, you’ll have to be born as Cameron Diaz.) 

If you’re tired of experiencing the workout-related frustrations that inevitably follow goals like these, consider changing what I call “inspiration goals” to what I like to think of as “action goals.” Because getting fit is a lot more fun and a lot easier to stick with when you’re working toward something that gets you amped to beat your own personal bests. 

 

Inspiration goal: You want to fit into your high school jeans again.

Try this action goal instead: Perform a deadlift with weights that are 1.5 times as heavy as your bodyweight.

Deadlifts are movements that require you to hinge t the hips to bend over and pick a weight up off the floor. Because you can power this move with some seriously heavy weight, it packs a major punch for your strength and your physique. 

Deadlifts target your entire posterior chain—your upper back, spinal erectors, glutes, hamstrings, and calves. Taking the time to develop a strong deadlift—and practicing all of its many variations with different numbers of sets and reps—will, over time, change the shape of your body. An unforeseen consequence, however, is that you’ll likely end up caring less about getting thinner and more about adding weight to the bar.

Pro-tip: Find a coach or trainer who can help you fine-tune your deadlift technique and show you how to safely progress to other variations. You’ll end up with a lift (and a strong, powerful bod) that will turn heads. 

    

Inspiration goal: You want to score arms like Michelle Obama.

Try this action goal instead: Perform a full range of motion pushup.

To get a shapely upper body (and a solid core workout to boot), focus on pushups. This bodyweight exercise targets your pecs, anterior deltoids, and triceps—and because they require no equipment, they can be done anywhere.

If you’re not yet able to do regular pushups with your hands on the ground, don’t lower your knees. Elevate your hands to a bench, box, or even the wall instead to take some of the heat off of your upper body without eliminating the core component of the exercise. Brace your abs, and lower your chest, not your chin. As you get stronger, work your way down to the floor. 

Inspiration goal: You want a butt like an Instagram fitness queen's.

Try this action goal instead: TPerform a back squat as heavy as your bodyweight.

While there are many different exercises that target your caboose in the gym, one of the best ones to get shapely glutes (and increase your badass quotient) is the barbell back squat. 

The barbell back squat is an exercise where you bend at the knees and squat down toward the floor while holding a barbell across your upper back. This lift hits your inner and outer thighs and your posterior, and like the barbell deadlift, is a movement you can load with a stare-worthy amount of plates once you’ve learned the proper technique.

Pro tip: If you’re not able to squat to the point where the tops of your thighs are parallel to the floor with good form just yet, squat down to a point high enough that allows you to load a bar on your back and maintain stability in the movement. Keep your back flat and upright, and make sure your knees track in line with your toes on the way down and the way back up. 

 

Inspiration goal: You want a six-pack.

Try this action goal instead: Perform a strict bodyweight pullup.

Pullups are the queen of upper-body exercises and not as elusive as you might think. Pullup reps require full-body tension from your lats and biceps (the muscles in your back and upper arms), your legs, your glutes, and guess what else? Your core. 

Getting better at pullups is all about adapting the movement to meet you where your strength is currently at. Start by placing your hands on a pullup bar and jumping up high enough to bring your chin over the bar. Come back down immediately, landing softly on every rep. As you get stronger, jump up and keep your arms bent to hold your chin over the bar for as long as you can. Keep your entire body tight, and make sure to brace your core. (Like someone is about to punch you in the belly.) When you get great at that, jump up and hold for a beat, then slowly, slowly, slowly—keeping your whole body tight by bracing your abs and squeezing your glutes—lower yourself down to the ground. 

Practice your pullups three times a week, getting in as many reps as possible in each session. Every two weeks, try for one pullup from a dead hang, with your arms completely extended and your feet lifted off the floor. With consistent practice, your first pullup will come along much sooner than you think.

Bonus: Support your pullup gains with exercises that directly target your core, like planks (and as you get stronger, one-arm planks, where you lift one arm off the floor) to increase your core strength as you work your way up to the bar. 

Inspiration goal: You want a bikini-ready body.

Try this action goal instead: Lift moderately heavy weights using compound movements.

While I’m firmly in the “if you want a bikini body, put a bikini on your body and there you go” camp, I also understand the desire for shapely muscles (whether you want to show them off in a bikini or not). The best way to go about getting those muscles? Lifting weights using multi-joint, compound movements, like squats, deadlifts, pullups, and pushups. Sound familiar? 

 

If you’re looking to change your body composition (or you don’t care so much about that but you want to do some really cool things), take your goal, turn it into something that's more about cool things you can do in the gym than how you look there, and then get moving. This is a scenario I’ve seen repeated over and over: Once a woman gets a sense of her potential, her focus shifts from aesthetic-based to performance-based. 

The takeaway is this: Action-based goals are both physically and mentally rewarding. Learning new skills will lead to a strong sense of empowerment and self-efficacy. Change your language from  “I wish” to “I can,” and see what happens. If you believe you can do more, you can do more—and that’s worth so much more than being able to squeeze back into your high school jeans.

Read more »

Quick spring soup with dumplings

Healthy Soup

Ingredients:

2 cups water
1/2 clove garlic, sliced
1/2cm piece fresh ginger, peeled, sliced
100g chicken breast, raw, sliced
4 frozen dumplings (about 70g)
75g (1 packet) egg noodles
1/2 teaspoon sesame oil
1 cup bok choy or baby spinach
1/4 fresh red chilli, thinly sliced (optional)

Instructions:

Step 1 Place water, garlic and ginger in a large saucepan and bring to the boil. Add chicken and cook for 2-3 minutes.

Step 2 Add dumplings. Cook for about 5 minutes until dumplings rise to the surface. Add noodles and return to the boil. Cook for 2 minutes.

Step 3 Remove from heat and add sesame oil and bok choy. Transfer to a bowl and top with chilli (if using).

Read more »

10 Biggest Face-Washing Mistakes You're Making

Washing your face seems like the least complicated part of your beauty routine, right? Turns out that some common lathering habits can cause a whole list of skin woes, including dryness, irritation, oiliness, and breakouts. Read on to learn the 10 biggest face-washing mistakes—and how fixing them can alleviate nagging skin problems.

1. Picking the wrong product

The right cleanser should completely remove dirt, makeup, and grime, but not strip away too much of your skin's natural oils or healthy cells. Find one that does the job and is neither too gentle (you have to wash twice or scrub hard to cleanse thoroughly), nor too harsh (it makes your skin red and irritated or tight after drying).

2. Overdoing it

For the most part, washing once or twice a day is good protocol but any more can irritate skin, ironically leading to an overproduction of oil. If you didn’t wear makeup, slather on sunscreen, or sweat much that day, skip the cleanser at night and try rinsing with tepid water. Giving your skin a break from the cycle of products is healthy from time to time.

3. Using the wrong water temp

Myth: hot water opens pores and cold water closes them. The reality is that pores don’t have muscles to open and close. While hot water may feel good on your skin, it can screw with your skin’s natural, protective oils and lead to over-drying or over production of sebum. Lukewarm water is the best bet to cleanse gently yet effectively.

4. Exfoliating too much

Exfoliation is a healthy practice to slough off dead skin cells, but moderation is key. Cool it on grainy exfoliants (sugar scrubs and fruit acids are a gentler pick) and stick to exfoliating 2 to 3 times per week max. Use your fingers instead of a washcloth when exfoliating to prevent pulling and tugging of the skin.

5. Not rinsing well enough

Skimping on rinsing leads to residue build-up, which can clog pores and dry out skin. Rinse thoroughly, even when you’re rushing in the morning or dog-tired at night. The jawline, hairline, and nose are the most commonly neglected spots, so show them some love!

6. Using irritating ingredients

Do your face a favor and avoid irritating ingredients such as fragrances, colorants, and synthetic preservatives such as parabens. Sodium lauryl sulfate is another one to sidestep—it’s commonly used as a surfactant to wash away debris, but is also a common cause of irritation and allergic reaction. Always read ingredient labels.

7. Towel rubbing

Pat, don’t rub. Rubbing can feel really good, but it tugs and pulls your skin, which puts your elastin at risk. And don’t just grab the nearest hand towel, used or not. Friends don’t let friends spread bacteria—especially all over a nice, clean face. Designate a clean, soft towel to blot your fresh face.

8. Waiting to moisturize

To maximize absorption and help seal in moisture, apply moisturizers immediately after cleansing while skin is still damp. The same goes for serums and special treatment products. Waiting until your skin is completely dry will make it harder for the active ingredients to sink into your skin and can cause skin to feel greasy or tacky.

9. Spending a fortune

Shelling out a small fortune for face wash may not be the most prudent purchase. Look for one with simple, natural ingredients and save your dough for products that will actually stay on your skin and offer longer-term benefits, like serums and moisturizers.

10. Fearing oils

For a long time, oils were considered skin’s pore-clogging nemesis, but the tide of opinion is changing. Experts say that all skin types can benefit from cleansing with oil, even oily and blemish-prone skin. Oil dissolves oil, after all. The right oils will cleanse pores of dirt and bacteria, and help heal and balance skin. Look for cleansing oil products with natural, plant-based oils, or you can even try a high-quality almond oil, apricot kernel oil, grapeseed oil, or sunflower oil from the grocery store. (Coconut oil and olive oil may work for some, but have been known to cause problems for others.) Simply massage the oil on your face and wipe with a soft washcloth dunked in warm water. Just be sure to wipe away the oil thoroughly to prevent residual build up and keep pores clear.

Read more »

The One Yogurt You Should Skip

Superfood? Not so fast

Yogurt’s moment as the ultimate health food is still going strong. Case in point: A recent study of more than 6,500 men and women, published in Nutrition Research, found that people who ate more than two servings of yogurt a week had better overall diets, consuming more potassium, calcium, magnesium, zinc, and vitamins B2 and B12. They were also healthier overall, with lower levels of triglycerides and lower systolic blood pressure than those who ate yogurt less often.

Yogurt eaters also have more nutritious eating habits: The study found that they tend to consume fewer calories from processed meat, refined grains, and beer, and more produce, nuts, fish, and whole grains than yogurt-skippers.

“But even after accounting for the healthier diets of yogurt consumers, we found that eating yogurt itself leads to a healthier diet because it supplies three nutrients that many Americans don’t get enough of: potassium, calcium, and vitamin B12,” says study co-author Paul Jacques, DSc, director of the Nutritional Epidemiology Laboratory at Tufts University.

We know your grocery store is stocked to the gills with options, so here’s how to make a smart pick:

First, avoid the yogurts that are akin to “flavored milk jellos,” as registered dietitian Alexandra Caspero, owner of nutrition website Delicious-Knowledge.com, calls them. Check out the ingredient label—yogurt should basically contain cultured milk and cultures (including GI-healthy probiotics like S. Thermophilus, L. Bulgaricus, and L. Acidophilus).

Prefer Greek yogurt over the traditional kind? Either is fine. Aside from the differences in protein (per cup: over 20 grams in plain Greek versus 10 grams in regular), you’ll be getting the same nutrients and probiotics. “There’s nothing ‘magical’ about Greek yogurt, although more protein can aid in satiety,” Caspero says. Here are Caspero’s top yogurt picks:

Oikos 0% Vanilla Greek Yogurt. Yes, it’s flavored, but with organic sugar and no added colors or flavors, this is a solid pick for 170 calories and 22 grams of protein per cup.

Stonyfield Fat-Free Plain Yogurt. “With 10 grams of protein and 110 calories per cup, this is a good choice to add into smoothies, oatmeal, or cereal with a tiny drizzle of honey or maple syrup,” Caspero says.

So Delicious Dairy-Free Cultured Almond Milk Greek Style. Great for anyone who can't tolerate dairy. “Though almond milk is traditionally lower in protein, this yogurt is pumped up with pea protein for 7 grams per container and only 140 calories," Caspero says.

Read more »

MUSCLE FOODS FOR MEN

It has been said from the ancient times that a man should like a man and he should be muscular enough to be feel like a man and not boy. For this Men’s muscle foods are required along with Men’s fitness tips. Men’s muscle foods are important because there can be no growth without it. Men’s fitness tips, on the other hand, would make us able to utilize those Men’s muscle foods in order to make our bodies more healthy, stunning and muscular. Although there are number of muscular developments pills available in the market, but there can be no alternative to natural food which is actually Men’s muscle foods. Five of the major Men’s muscle foods are recommended below with their importance.

EGG:

Egg is the pure and most highly regarded as protein career among the Men’s muscle foods. It is the one who has abundant in protein and protein is what we need most in order to develop our muscles. Men’s fitness tips are incomplete without recommending the use of eggs in the daily Men’s muscle foods. Egg contains Vitamin B12 which is essential for the growth of muscles. Analysis of Men’s fitness tips have shown us that the eggs won’t create the chance of heart attack when use as Men’s muscle foods and when Men’s fitness tips are carefully observed.

ALMONDS:

Men’s muscles foods are also inclusive of almonds, the best source of Vitamin E. Men’s fitness tips have suggested that the use of almonds on daily basis would not only good for memory but also for the muscle development. Men’s muscle foods have a wide range but the few of them have a remarkable impact on the human body. Almonds are one of those Men’s muscle foods. Latest researches have shown us that the daily intake of almonds won’t increase any weight. Men’s fitness tips have rated almonds to a significant importance.

YOGURT:

Like many other natural blessings, yogurt too is a great one. If Men’s muscle foods have to be single commodity, it would have yogurt. It is an ideal combination of proteins and carbohydrates. Men’s fitness tips have strongly recommended the use of yogurt event to the normal persons who are not interested in Men’s muscle foods. It is highly useful commodity.

BEEF:

Beef can be categorically recognized as a house of proteins. Beef is required for the development of muscles and overall health. Body builders have given an important position to beef in the daily diet plan of the Men’s muscle foods. Iron and zinc rich beef material is highly important when someone is following the Men’s fitness tips. Beef should be used at least four times in a week as per the schedule of the Men’s muscle foods.

OLIVE OIL:

While developing muscles we have to take care of the breakdown of them. Men’s fitness tips suggest number of ways to deal with this problem. However, the best possible way is the use of olive oil in your daily routine. Men’s muscle foods have olive oil as an important ingredient in the making of all the dishes which are included in the category of Men’s muscle foods. When virgin olive oil is used, it would reduce the risks of health and would allow you to have a strong and muscular body. This is the reason because of which it has been essential part of the lists of Men’s fitness tips and Men’s muscle foods.

Read more »

Protein Smoothie Recipe That Keep You Full All Day

Mango Carrot Smoothie

"Mangoes are a superfruit loaded with antioxidants and more than 20 different vitamins and minerals," says Blatner. The protein in her recipe below comes from whole foods like almond butter, rather than a scoop of protein powder.

Serves: 1

1 cup unsweetened vanilla almond milk
1.5 tablespoons almond butter
1/2 cup grated carrot
3/4 cup fresh mango
5 ice cubes

Place all ingredients in blender and puree until smooth.

290 calories, 9g protein

Read more »

5 COMMON BEAUTY MISTAKES WOMEN MAKE

You've heard a thousand times that you have to take off the majority of your make-up before going to bed, yet I wager that you've slipped here and there and go to bed wearing a full face. Am I right? Shrewd! Not just does resting in your make-up give your skin a restricted ticket to Breakout Town on the grounds that your pores are hindered with earth, oil, make-up and contamination, it can likewise have dependable consequences for your skin.

Think untimely maturing, the on-set of skin break out, and a dull appearance. Much the same as cleaning your teeth before bed, make it a need to burn through two minutes washing your face with a chemical that will evacuate your make-up.

Does seeing an awful looking whitehead on your button have your fingers tingling to get crushing? While it may appear like the quickest answer for disposing of it, popping a pimple really expands the mending time of a spot, can spread the contamination, and even result in scarring. Rather, destroy it in a matter of hours with a whizz-blast pimple cream that'll assimilate oil, diminish redness and eliminate microbes.

Do you wish your make-up would smooth effectively onto your skin, look idealize throughout the day, and last without moving into the small hours of the morning? Your requests to God have been replied with one straightforward item preliminary.

In the wake of saturating and before applying your make-up, utilize a clean establishment brush or your fingertips to cover the groundwork up your whole face, verifying you don't miss regions like around your nose and your jawline. Simply give it a chance to sink in and your make-up will apply like a fantasy. When you attempt it, you'll consider how you ever lived without it.

Hands up on the off chance that you invest a lot of time and exertion dealing with the skin all over that you disregard whatever remains of your body? In spite of the fact that as of now of year our bodies are wrapped under layers and layers of garments, your skin is enduring more than some other time.

Cool air, indoor warming, and hot showers strip your skin of greatly required dampness, so its dependent upon you to give careful consideration. In the wake of jumping out of the shower, pat your body dry, then extinguish its thirst with an all-over lotion. Give it a chance to sink in, put on your garments, and you're ready.

Ever perceived somebody's neck was a couple of shades lighter than their face? Shockingly she's likely neglected to mix her establishment from her jawline down to her midsection, abandoning her skin a little miss-coordinated. We've all been there. So how would you maintain a strategic distance from it? Attempt each morning to smooth your establishment the distance down your neck and midsection until it vanishes.

Read more »