Wild guess: When you hit the gym, your main concerns are lifting your butt, trimming your thighs, flattening your belly, and sculpting sexy arms. Makes sense, but focusing only on obvious attributes can lead to muscular imbalances, causing pain and raising your risk of injury, says Tracey Mallett, a trainer at Gold's Gym Fitness Institute in Los Angeles, who created this workout. Plus, you'll miss out on your body's full potential. The solution? Hit neglected areas--calves, lats, hamstrings, and rear delts--while working your entire body to boost lean muscle mass and fry fat fast.
The Secret to Being Fit for Life: Muscle Memory
WHAT TO EXPECT: Complete this circuit three days a week. Do all the reps for each move without taking a break between exercises. Rest for up to 30 seconds after the last move, then repeat the circuit two or three more times.
.1. BALLET CALF RAISES
Stand next to a chair with your heels together and toes pointed out to create a wide V shape. Place your right hand
Blog Posts by The Editors of WOMEN'S HEALTH
Wild guess: When you hit the gym, your main concerns are lifting your butt, trimming your thighs, flattening your belly, and sculpting sexy arms. Makes sense, but focusing only on obvious attributes can lead to muscular imbalances, causing pain and raising your risk of injury, says Tracey Mallett, a trainer at Gold's Gym Fitness Institute in Los Angeles, who created this workout. Plus, you'll miss out on your body's full potential. The solution? Hit neglected areas--calves, lats, hamstrings, and rear delts--while working your entire body to boost lean muscle mass and fry fat fast.Read More »from Build a Better Body in 15 Minutes
- The Editors of WOMEN'S HEALTH | Healthy Living – Mon, Dec 12, 2011 3:42 PM EST
Whether you have ambitious weight-loss goals like The Biggest Loser contestants or just want to sculpt a sexier physique, this workout--which Biggest Loser trainer Anna Kournikova says is one of her personal favorites--will help get you where you want to be. Try this amazing total-body routine. (Need motivation or inspiration? Catch The Biggest Loser season finale, airing this week).Read More »from The Get-Lean-and-Strong Workout by Anna Kournikova
WHAT TO EXPECT: Two or three times a week, using a four-to six-pound medicine ball, complete the prescribed reps of each move, going from one exercise to the next without stopping. Rest one minute, then repeat for a total of three circuits.
Medicine-Ball Slam1. MEDICINE-BALL SLAM
Stand with your feet slightly wider than hip-width apart, knees slightly bent, and raise your arms overhead, bending your elbows so the medicine ball is behind your head (a). Keeping your core tight, throw the ball as hard as you can onto the ground, lowering into a squat as you follow through (b). Immediately return to start and repeat for 20
THE RIGHT RECIPE CAN MAKE OR BREAK AN IMPORTANT EVENT. OUR EXPERTS DISH UP ADVICE FOR PREPARING FOOD THAT WILL WOW AT CRITICAL MOMENTS.
BY MAUREEN CALLAHAN, R.D.
Breakfast the First Morning After
PERFECT MEAL TO MAKE:
Cinnamon-Vanilla French Toast with Bacon
This French toast fills the air with vanilla and cinnamon, two scents that can help trigger arousal (round two after breakfast?). Throw some bacon in the oven (splurge on a premium variety such as Dakin Farm, Niman Ranch, Benton's Hickory Smoked Country Bacon, or Nueske's) to add protein for stamina, as well as a salty counterpoint to the sweet. He'll be in hog heaven.
4 slices premium center-cut or thick-cut bacon
2/3 cup 1% milk
2 tsp vanilla extract
1 tsp cinnamon
1/8 tsp nutmeg
4 slices hearty whole-grain bread Cooking spray Berries or apple slices (optional)
2 Tbsp real maple syrup
1/ Preheat oven to 375°F. Place bacon on a baking sheet lined with parchmentRead More »from 5 Meals Every Woman Should Know How to Cook
Is your favorite cereal dangerously unhealthy? Pouring yourself a bowl of yummy, crunchy cereal is a fast way to fuel up in the a.m.--and research shows that people who do so also consume more produce and whole grains during the day.Read More »from The Smartest Cereal Choices You Can Make
The catch: You have to pick the right cereal. A sugar-packed bowlful can lull your metabolism back to sleep, and a cup of seemingly healthy granola can cost you about 600 calories and 30 grams of fat! Here's how to make a wise morning-meal decision.
The Perfect Skin Diet
Beware Label Lingo Cereal boxes are crammed with attention-grabbing health claims: Smart choice! A good source of calcium! Now made with whole grains! Well, guess what? Cookie Crisp--yes, the cereal that looks like little chocolate-chip cookies--is made with whole grains and boasts 10 percent of your calcium needs. That doesn't mean it's your best option.
So skip the front of the box and head for the nutritional facts on the side, says Sari Greaves, R.D., a dietitian at Step Ahead Weight Loss Center in New Jersey and an American
Okay, so most times a headache is just a headache, and heartburn is just a sign that you rang the Taco Bell a few times too many. Except when they're not. Here are four types of pain you should heed, and how.Read More »from 4 Pains You Should Never Ignore
SEVERE HEAD PAIN This mother of all headaches makes your bachelorette party hangover seem laughable. If you could laugh.
The culprit Odds are, any jackhammering in your brain is just a migraine. But if it's not accompanied by other migraine symptoms (such as a visual aura), sudden and severe pain--we're talking the absolute worst headache of your life--can signal a brain aneurysm. These arterial bulges occur in up to 5 percent of people, but most of the time they don't cause any trouble--you won't even know you have one unless the weak spot leaks or tears. If that happens, escaping blood can flood the surrounding tissue (causing a violent headache) and cut off the oxygen supply there. Smoking and having a family history of aneurysms increase your odds.
The fix "A burst aneurysm
- The Editors of WOMEN'S HEALTH | Vitality – Tue, Nov 29, 2011 11:33 AM EST
Is there time in your daily schedule to work out? The secret to finding time for a workout is really about one simple strategy: ditching the stuff that's wasting your valuable time. Here are 15 easy ways to shave 15 extra minutes out of your day--and put them toward your fitness goals.Read More »from 15 Ways to Find 15 Minutes for Exercise--Every Day
1. LOG OFF FACEBOOK People average seven hours a month on the social site. Do the math and it works out to 105 minutes each week, or 15 minutes every single day. You don't have to banish FB, but limit it to two short sessions a day.
2. SAY NO! When someone (not your boss) asks you to do something you don't have time for, say, "I'm sorry, I can't"--and feel the freedom wash over you.
3. PLAN YOUR DAY Schedule your biggest task of the day for when you're most focused and productive. You'll get it done more quickly than if you try to tackle it during a natural low point.
21 Ways to Make Your Workout More Fun
4. RESIST MULTITASKING Trying to do too many things at once often means getting nothing done. Pick an item from your to-do list, and do it and only
- The Editors of WOMEN'S HEALTH | Shine Food – Tue, Nov 22, 2011 4:17 PM EST
Turkey Sandwich with Sweet Potato Hummus
Homemade sweet-potato spread is lower in fat than anything you'll buy in a package, plus it's full of beta-carotene, which has been linked to reduced cancer risk. And for bread with the most nutrients and hunger-quelling fiber, look for rye or pumpernickel with whole rye flour as the first ingredient.
4 slices rye bread (or pumpernickel)
1/4 cup sweet-potato hummus (recipe at right)
1 1/2 cups sliced cooked turkey (dark meat, without skin)
1/2 cup broccoli sprouts or other sprouts
Toast bread and spread two pieces with 2 tablespoons of hummus each. Add the turkey and sprouts. Top with remaining pieces of bread; slice in half.
1 lb sweet potato, peeled and cut into 1-inch cubes (or use 1 cup leftover mashed sweet potatoes)
1 cup canned chickpeas, drained and rinsed
1/4 cup tahini
1/2 lemon, juiced
2 Tbsp extra-virgin olive oil
2 cloves garlic, chopped
1 TbspRead More »from 3 Crazy-Good Leftover Recipes You Probably Haven’t Tried
.Looking to score a more pleasing rear view? Start on your yoga mat. As Mark Blanchard of Power Progressive Yoga in Los Angeles says. "Muscles will get worked, calories will be burned," but, he cautions quite bluntly, "don't expect results after the first time out." Patience and persistence are the keys to getting a tighter backside, known to some as the yoga butt.Read More »from 2 Great Ways to Sculpt a Better Butt
Remember that when you can no longer maintain the integrity of a pose, that's when it's time to come out. "You're defeating the practice if you're struggling and imbalanced, because you're trying to create symmetry in the body," Blanchard explains. Practice these posterior postures regularly for two weeks and then check the mirror.
CHAIR POSE (utkatasana)
Begin standing in mountain pose--arms at sides, sternum lifted. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them overhead and stretching your fingertips toward the sky. Accentuate the lift in your arms and chest so your
"Now I feel confident in everything I wear"Read More »from I Lost 85 Pounds and Ran a Half-marathon
BEFORE 225 lbs
AFTER 140 lbs
Although Deana Custer was on the volleyball and golf teams in high school, she carried 150 pounds on her 5'4" frame. Her weight began creeping up when she started cosmetology school in August 2005 while working two part-time jobs--she couldn't find time to exercise or cook. Fast food took its toll, and she was 200 pounds at her December 2006 graduation. She got a job as a hairstylist in Washington, Iowa, but the irregular hours had her scarfing takeout between clients or skipping lunch and overeating at dinner. She put on 25 pounds in three months. "I was ashamed of letting myself go that far," she says.
The Easiest-Way-to-Lose-10-Pounds Workout
THE CHANGE Because Deana stood all day at work, the extra weight made her feet and back ache. But worse was the blow to her self-esteem. "In the beauty business, you have to look the part," she says. "And I didn't." When her scale hit 225, she'd had enough. "I knew I was
- Expert cooking tips for your main dishes: Turkey, Ham, Lamb, and Rib Roast
When it comes to big get-togethers, it's the main meat dish that counts the most. That's what guests will rave about if it's great--and groan about if it's not.
By Matthew Kadey, R.D.Turkey
In addition to giving you a tryptophan fix, lean turkey meat is a stellar source of the antioxidant selenium and vitamin B6, which may reduce heart-attack risk in women, according to scientists at the Harvard School of Public Health. To slash fat calories, lay off the skin.
Buy this: Generally, turkey that's frozen is just as good as fresh. Larger birds are a better value because they have a higher meat-to- bone ratio, says Peter Berley, an instructor at the Natural Gourmet Institute in New York City and author of The Flexitarian Table. Avoid turkey labeled "basted"--it contains extra water and seasonings that can ruin your recipe.
Chef's secret: Brining--soaking in salted water--draws water out of cells,Read More »from Thanksgiving Dinner Without the Fuss