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This High-Volume Interval Training Workout Will Make You Sweaty For the Full 25 Minutes

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This High-Volume Interval Training Workout Will Make You Sweaty For the Full 25 Minutes

This article is for information only and doesn’t call for any action.

High-intensity interval training, or HIIT, has taken over the fitness world over the last few years. And while there’s no denying it’s a challenging and effective way to work out, it’s also incredibly taxing on your body. In fact, a HIIT workout should only be 20 or 30 minutes max.

High-volume interval training, or HVIT, on the other hand, is another effective way to train your body without the added strain. Unlike HIIT, which is supposed to be performed at your absolute max capacity at each interval, HVIT works your body at about 60-75 percent maximum effort, which means you can sustain it for longer.

If you’re short on time and can’t make it to the gym, personal trainer Corey Phelps, NASM, created this HVIT workout for POPSUGAR. This workout doesn’t require any equipment – just your bodyweight.

25-Minute Bodyweight HVIT Workout

Set a timer for 25 minutes. Perform 12 reps of each exercise. Do every exercise in a row to complete one circuit. Allow for one and a half minutes of rest at the end of each circuit for beginners and one minute of rest at the end of each circuit for intermediate. Complete as many rounds as you can during the 25 minutes. For details on how to do each exercise, see the gallery ahead.

  • Plank with shoulder taps: 12 reps on each side
  • Side step and squat: 12 reps each direction
  • Spider-Man push-up: 12 (do on knees to modify)
  • Curtsy lunge: 12 reps on each side
  • Burpee: 12 reps
  • Sumo squat: 12 reps
  • Triceps dip off the floor: 12 reps
  • Hollow rock with flutter kicks: 12 reps

November 30, 2018 at 12:20AM

Stuff I Ate

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Stuff I Ate

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As we head into the holiday weekend (YAY!), I’m really trying to find balance between healthy foods and indulgent meals. There’s no way I’m avoiding holiday sweets and vacation eats, but not every meal has to be indulgent. So I’m finding balance with big salads and bowls.

I’ve been eating a lot of Big Ass Salads lately, mostly with an easy tahini-acv dressing. Last week, I had this salad with a slice of Sprouted Grain Toast with Deviled Tofu Spread (leftover from my Vegan Corner guest segment on the Chris Vernon Show).

Here’s a super-delicious bowl I made this week — Peanut Coconut Tofu Bowls! This has air-fried tofu, sauteed broccoli, bell pepper, mushrooms, and onions, quinoa, and a bottled peanut coconut sauce.

Okay, here are a few not-as-healthy meals! I took Monday morning off work since I’d been in Nashville all weekend. I really enjoy having a day to get my chores done and get myself prepped for the week. So I slept in and enjoyed a bowl of Koyo Baked Ramen with Tofu & Veggies.


And here’s a sad one: As I’ve mentioned before, Fuel Cafe — where my friend Don bakes the best vegan pizza in town — is closing on Dec. 22. I’m so bummed about it! I met Susan and Pam there on Tuesday night for one last meal. I got the Brussels & Shiitake Pizza with cashew cream, brussels, smoked shiitakes (they taste like bacon), fresh dill, and fresh tarragon.

Happy Holidays, y’all!! I’ll back in soon with holiday food pics.

December 21, 2018 at 06:00AM

18 Healthy Ways to Wow Guests at Your Next Holiday Potluck

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18 Healthy Ways to Wow Guests at Your Next Holiday Potluck

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There are two types of people in this world: the ones who hate potlucks because that means they have to cook something and the ones who love it because they get to share a dish they treasure. After browsing through these next recipes, anyone in the first category might just flip.

Forget the calorie-heavy potato salad and casseroles that will put you to sleep after a few bites. The holidays are meant to be enjoyed around loved ones, and just because you’re watching what you eat, that doesn’t mean you can’t partake in the festivities or share a great meal with friends and family. For your next potluck, try whipping up one of these 18 healthy dishes for cheer all around.

December 13, 2018 at 11:59PM

The Basics of Consuming Cannabis – For Total Rookies

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The Basics of Consuming Cannabis – For Total Rookies

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The following post was originally published on Miss Grass.

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There’s never been a better time to try cannabis. The science is barreling ahead, and options are bountiful. This story is part one of a four-part series on the basics of cannabis.

Raise your hand if you’ve ever found yourself sweating at a party because someone’s pulled out the weed. If pressing the joint to your lips, you’ve cursed yourself for choking on an excuse not to partake. If paranoid about what you’ve said (or haven’t), you’ve bumbled your way through an Irish goodbye because leaving a party immediately was never so important. Raise your hand if this is you.

For a lot of people, cannabis is a really scary thing. Not just anyone can look swaggery smoking a joint. There’s real cache to being good at it. But let’s be real: high school ruined cannabis for a lot of us. And to this day, the sight of a joint is little more than an embarrassing reminder of how little time we dedicated to dealing with that PTSD.

As cannabis makes its way into the zeitgeist and the greenrush hits its stride, the little plant is getting a second chance. And noncannabis users deserve the straight goods on how it’s changed.

For some advice on where to start, I spoke to bona fide cannabis expert Samantha Miller, president and chief scientist at Pure Analytics (a cannabis lab in Santa Rosa, CA). According to Miller, a lot of cannabis users aren’t trying to get high at all. There are people who use it for anxiety, for pain, and for sleep, while others use it much like someone might use a drink.

"[Cannabis] can be great for the new user who wants to take a little bit of a vacation from their state of mind," says Miller. "It’s the replacement of a glass of wine at the end of the day."

You can consume cannabis in all kinds of ways, at all levels of potency, to all sorts of effects. But Miller recommends three specific modes of ingestion for the new user and keeping a strain journal just like any good wine aficionado might. She says this is our best tool while getting to know the plant, the body, and how the two fit together.

1. The Oil Vaporizer

If you like the idea of carrying a little cannabis with you at all times, an oil vaporizer like Wildflower’s CBD one is a good discreet option. This product comes preloaded with a concentrated CBD oil cartridge, so there’s no fuss or muss. And it won’t leave you smelling of cannabis either. Expect a nonpsychoactive, consistent, and repeatable experience.

2. Smokable Flower

Flower is what we call the actual cannabis bud in its unprocessed state, and it’s what you grind up to roll into a joint or smoke from a pipe. Flower is a good option if you have a bit of an appetite for the unknown. Even if you buy the same flower from the same dispensary and the same farmer, there’s no guarantee you’ll have the same experience each time you go back. Miller recommends reaching for more top shelf flower and asking your budtender (the person at the dispensary) for something with under 20 percent THC. If rolling a joint is beyond your skill set, you can always ask for a prerolled joint, too.

3. The Edible Treat

Edibles tend to terrify people. But dosed properly, they can actually have the most mellow and predictable effect of all. It’s worth noting, the high from edibles is different – more of a body high than a head high. Miller suggests starting with edibles that have no more than 5 mg of THC. And if you’re feeling especially enterprising, consider setting yourself up to make DIY edibles at home.

December 5, 2018 at 09:37PM

The Fitness Marshall’s New Dance Video to Kelly Clarkson’s “Heat” Is the Midday Break You Need

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The Fitness Marshall’s New Dance Video to Kelly Clarkson’s “Heat” Is the Midday Break You Need

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We enjoy The Fitness Marshall’s dance workouts because we don’t feel pressured to be Beyoncé-level backup dancers. The Fitness Marshall is always coming up with choreography that’s suitable for any level, and we’re currently loving his new routine to "Heat" by Kelly Clarkson.

"Thing are heating up in this video. This is one of the less serious dances I’ve done in a while," TFM told POPSUGAR. "All you have to know how to do is smile, have fun, and jump around!"

Check out his super-fun and easy choreography in the video above.

December 12, 2018 at 01:21AM

23 Simple, Low-Carb Dishes That Are Sure to Breathe New Life Into Your Sunday Meal Prep

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23 Simple, Low-Carb Dishes That Are Sure to Breathe New Life Into Your Sunday Meal Prep

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Sunday meal prep can help streamline busy weeknights, when takeout is all too tempting. That’s never more essential than when you’re trying to stick to a low-carb plan – after all, pizza, burgers, and fries aren’t exactly on the menu. If you’ve never meal prepped because you think it takes too long, is way too tedious, or the food looks bland, you’ll want to give it another chance after scrolling through the inspiring meals in this list. They’re simple, delicious, and filling, and there’s so much variety that you (and your family) will never grow bored. Break out your food storage containers and get started.

December 16, 2018 at 09:59PM

This Doctor’s Advice For Preventing Weight Gain During Your Period Is Surprisingly Simple

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This Doctor’s Advice For Preventing Weight Gain During Your Period Is Surprisingly Simple

This article is for information only and doesn’t call for any action.

Photographer: Them TooEditorial and internal use only. No advertising or print.

For many women, periods mean miserable cramps, stubborn breakouts, and lots of bloating, but is it possible to actually put on a few pounds during your cycle? Turns out yes – and for that, you can thank those fluctuating hormones. (Naturally.)

"It’s common for women to retain water during their periods, which can result in a temporary increase in the weight on the scale," Angela Chaudhari, MD, a board-certified ob-gyn at Northwestern Memorial Hospital, told POPSUGAR. "This is because your progesterone hormone is predominant just before your period. Progesterone is responsible for water weight gain by allowing fluids to leak out of your blood vessels into surrounding tissues."

And that’s not the only way progesterone can cause you to put on pounds. "It also causes moodiness, acne, and PMS cravings just before your period, which certainly don’t help the weight gain around your period," Dr. Chaudhari continued.

So, just how big of a shift should you expect? "This is dependent on the individual but can be up to 10 pounds. Most women complain about fluctuations of one to five pounds," she said.

It may seem counterintuitive, but the best way to stem water retention is to drink more fluids. "Drinking helps keep more fluid in your blood vessels where it belongs, leading to better hydration and flushing out [fluid] from your system," said Dr. Chaudhari. "With the water weight gain and the bleeding, you may be dehydrated, which can cause a drop in energy levels as well."

Keep a water bottle on hand and drink up. "It is recommended that you drink two liters of water per day – that’s about eight 8-ounce glasses," Dr. Chaudhari explained. "Most women don’t get that on a regular basis, but it’s even more important to do so around your cycle."

November 29, 2018 at 05:39AM

This Trainer’s Lower-Body Workout Is So Good, It Only Takes 11 Minutes to Do

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This Trainer’s Lower-Body Workout Is So Good, It Only Takes 11 Minutes to Do

This article is for information only and doesn’t call for any action.

Don’t let a time crunch stop you from getting in a great workout. If you’re short on time and are in need of something that will have you feeling like a badass, you’ve got to try this quick TRX workout. There are only three moves, but I promise you, walking up the stairs and putting on your pants will be challenging. And that’s a good thing; it means you were working. Continue reading for the 11-minute strength workout.

The Lower-Body TRX Workout

Before getting started, be sure to warm up your muscles – here’s a great dynamic warmup. Once you’re warm, set up your TRX suspension trainer. This workout should be performed with little to no rest in between each exercise. Once you’ve completed one round, take one minute of rest and then repeat for a total of four rounds. Don’t forget to cool down and stretch once you’re done.

  • TRX squat jump (or standard squat): 30 seconds
  • TRX pistol squat: 30 seconds each leg
  • TRX hamstring curl: 30 seconds

December 12, 2018 at 11:39PM

21 Cute and Cozy Workout Clothes to Keep You From Freezing This Winter

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21 Cute and Cozy Workout Clothes to Keep You From Freezing This Winter

This article is for information only and doesn’t call for any action.

To make sure you don’t skip a Winter workout session, even in the freezing cold, we shopped the internet for the best cozy activewear pieces out there. From reversible fleece jackets to puffer coats and tech-friendly gloves, these must haves are too good to miss. Keep reading to check out our favorites.

December 7, 2018 at 03:19AM

What You Should Do If You Get Sick Just Before You Had Planned to Get a Flu Shot

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What You Should Do If You Get Sick Just Before You Had Planned to Get a Flu Shot

This article is for information only and doesn’t call for any action.

an sick asian chinese female lying on sofa in living room covered with blanket and wiping nose with tissue paper

The holiday season can come with a lot of extra stress. You’re scrambling to complete work projects before the year ends, perhaps coordinating travel plans to see family, and, oh yeah, trying to avoid getting sick, which is easier said than done during cold and flu season.

It’s almost inevitable that you’ll get hit with a cold at some point this Winter. And while it’s likely to knock you down for a few days, a cold is different from the flu, which doctors universally agree can be life-threatening. So what happens if you get runny and stuffy just before you had planned to get your flu shot? In most cases, you get it anyway.

"If you are just experiencing cold symptoms such as sneezing, runny nose, and congestion, it’s generally fine to go ahead and get your flu shot without having to worry about it being less effective," Phil Johnson, MD, professor of general internal medicine at McGovern Medical School at the University of Texas Health Science Center at Houston, told POPSUGAR. "You shouldn’t let a cold prevent you from getting your flu shot altogether. However, if you have a fever of over 99 degrees, it is generally advised to wait until you have recovered and your temperature has returned to normal."

Fortunately, it’s never too late to get a flu shot – while cases of flu often peak between December and February, flu season can last until May, meaning even a shot in January could keep you from getting sick. "The flu is a serious, contagious, and not rare disease that often causes hospitalization and sometimes death, particularly in those most vulnerable such as children, pregnant women, and those with weaker immune systems," said Carolyn Kaloostian, MD, MPH, a clinical assistant professor of family medicine at the University of Southern California Keck School of Medicine.

"The annual flu vaccine has been shown to be the best way to protect your loved ones and yourselves," she continued. You heard her – make it happen when you’re feeling up to it.

December 8, 2018 at 04:20AM

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