Iron can make the difference between you feeling on top of the world and downright miserable. Check out these surprising signs you need to pump up your iron levels.
Wednesday, March 26, 2014
5 Fat-Burning Plyometric Exercises
Plyometrics are explosive exercises that burn tons of calories, and also improve agility, strength, speed, and balance. Try these five plyometric moves from DailyBurn trainer Anja Garcia—they'll get your heart rate up and work your entire core.
Tuesday, March 25, 2014
10 Exercise Cheats That Blow Your Calorie Burn
Get more out of those sweat sessions! Experts reveal the bad habits you don't even realize you have.
Monday, March 24, 2014
22 Ways to Get Happy Now
Eat better and curb stress with these feel-better tips from health, fitness, and food bloggers.
11 People Who Could Wreck Your Diet
Friends and family can help you lose weight, but they may also distract you from your goals. Watch out for these common slim-down saboteurs.
Tuesday, March 18, 2014
The Beach Body Workout
Say hello to summer with 13 fat-burning exercises created by a top trainer from NBC's The Biggest Loser.
Monday, March 17, 2014
What the Yuck?!
Got a truly embarrassing health question? A weird out-of-the-blue symptom? In this sneak peek at our new Health book, Dr. Roshini Raj fields your most personal and provocative questions—about your body, sex, even celeb health fads.
The Beauty Of Reinvention
When my dad, Joe Brown, was 70, he started a career as a children's book author. Eight years later, he has seven published books and a screenplay based on his stories. Considering he spent 50 years as an attorney, my dad's recent accomplishments prove that reinvention can truly happen at any time.
Find your passion
My first brush with reinvention happened when I was still in college. I had no idea what to study. I started at the University of Wisconsin, transferred to the University of Arizona and came home after my freshman year announcing I wanted to drop out. As you can imagine, my parents insisted that I get a college degree. I told them that I didn't know what to do with my life. My mom said, "Forget about what you want to do with your career. Pretend it's your birthday and you can do anything you want."
The first thing that came to mind was a trip to the makeup counter at our local department store. Seeing the spark in my eye, my mom encouraged me to look at schools that offered courses in makeup. With my dad's help, I found Emerson College, which allows students to design their own major. I ended up with a BFA in theatrical makeup. Even though my dad cracked the occasional joke ("What are you going to take, Mascara 101?"), he supported me 100 percent.
Discovering what you love is an essential part of reinvention. In my 30s, when I was a freelance makeup artist in New York City, my passion for natural-looking makeup led me to develop my own brown-based lipsticks—which expanded into a makeup and skin-care line that was eventually bought by the Estée Lauder Companies. In my 40s, I channeled my passion for women's causes into a partnership with the not-for-profit organization Dress for Success.
Don't let age define you
When I turned 50, I was so adamant about redefining the notion of age, I wrote the book Living Beauty, featuring older women who were gorgeous simply because they'd figured out how to look the best for their age. Rather than trying to recapture who they used to be, they lived in the moment. Living in the moment is no easy feat. Our tendency is to rehash the past and worry about what's up ahead. But in my opinion, it's another necessary element of reinvention. You have to focus on the now to see opportunities.
Push past no
I've been a risk-taker for as long as I can remember. In 2010, I had the idea for Pretty Powerful, an ad campaign featuring pictures of real women. I didn't know how customers would respond, but it's grown into a worldwide philanthropic effort to empower women.
I'm constantly searching for ways to do better because I believe life is an evolution. It's not about reaching an end goal and hanging up your hat (or, in my case, packing up my makeup brushes). It's about continually growing. My dad says he wakes up each day with a smile on his face, his head full of ideas for new stories. With some luck, I'll be just like him when I get to be his age.
BOBBI BROWN is Health's contributing beauty and lifestyle editor. To keep up with Bobbi, follow her at everythingbobbi.com.
Find your passion
My first brush with reinvention happened when I was still in college. I had no idea what to study. I started at the University of Wisconsin, transferred to the University of Arizona and came home after my freshman year announcing I wanted to drop out. As you can imagine, my parents insisted that I get a college degree. I told them that I didn't know what to do with my life. My mom said, "Forget about what you want to do with your career. Pretend it's your birthday and you can do anything you want."
The first thing that came to mind was a trip to the makeup counter at our local department store. Seeing the spark in my eye, my mom encouraged me to look at schools that offered courses in makeup. With my dad's help, I found Emerson College, which allows students to design their own major. I ended up with a BFA in theatrical makeup. Even though my dad cracked the occasional joke ("What are you going to take, Mascara 101?"), he supported me 100 percent.
Discovering what you love is an essential part of reinvention. In my 30s, when I was a freelance makeup artist in New York City, my passion for natural-looking makeup led me to develop my own brown-based lipsticks—which expanded into a makeup and skin-care line that was eventually bought by the Estée Lauder Companies. In my 40s, I channeled my passion for women's causes into a partnership with the not-for-profit organization Dress for Success.
Don't let age define you
When I turned 50, I was so adamant about redefining the notion of age, I wrote the book Living Beauty, featuring older women who were gorgeous simply because they'd figured out how to look the best for their age. Rather than trying to recapture who they used to be, they lived in the moment. Living in the moment is no easy feat. Our tendency is to rehash the past and worry about what's up ahead. But in my opinion, it's another necessary element of reinvention. You have to focus on the now to see opportunities.
Push past no
I've been a risk-taker for as long as I can remember. In 2010, I had the idea for Pretty Powerful, an ad campaign featuring pictures of real women. I didn't know how customers would respond, but it's grown into a worldwide philanthropic effort to empower women.
I'm constantly searching for ways to do better because I believe life is an evolution. It's not about reaching an end goal and hanging up your hat (or, in my case, packing up my makeup brushes). It's about continually growing. My dad says he wakes up each day with a smile on his face, his head full of ideas for new stories. With some luck, I'll be just like him when I get to be his age.
BOBBI BROWN is Health's contributing beauty and lifestyle editor. To keep up with Bobbi, follow her at everythingbobbi.com.
12 'Unhealthy' Foods Nutritionists Eat
Here's what RDs are really eating when you're not watching. (And, yes, some of these "off-limits" foods are actually good for you.)
14 Ways to Cut Portions Without Feeling Hungry
The best portion control tips for easy and fast weight loss.
10 Ways Your Personality Affects Your Weight
If you're struggling to drop pounds, tuning into your personality traits may help you shed the weight (finally!)
6 Fitness Myths, Busted (And 3 Surprising Facts)
Purge these common mistakes from your workout and watch your body get stronger, fitter, and leaner.
15 Top Medical Weight Loss Centers
Losing weight is never easy, but you can get safe, healthy treatments from these top-rated programs.
7 Ways to Keep Alcohol From Ruining Your Diet
If you have more than a few drinks a week, the calories start to add up fast. Slim your drink order with this expert advice.
8 Great Workout DVDs to Try Now
Sculpt, burn and tone— no gym required. These eight reader-approved videos will whip you into shape in no time.
Thursday, March 13, 2014
Try This Flat-Belly Yoga Pose
The boat pose strengthens and challenges the stabilizing muscles within your core, making it one of the best yoga moves for flattening your belly. Watch the video to see yoga and Pilates expert Kristin McGee demonstrate all the different ways you can do this pose to get flat abs fast.
Here's the First Medical Marijuana Ad to Air on Major Networks
Twenty states and Washington, D.C. have legalized the use of marijuana for medical reasons, and now there's a commercial for medical marijuana. Watch the one-minute spot in this video from Time.com .
Your Ultimate Guide to Healthy Ears
If a typical day finds you blasting your iPod, shouting over the din at dinner and blaring the TV, this will come as no surprise: "Hearing loss is now a growing epidemic among women in their 30s and 40s," says Douglas Backous, MD, medical director of the Center for Hearing and Skull Base Surgery at the Swedish Neuroscience Institute in Seattle. Even in the quietest places, we can face unrelated issues, like infection, vertigo and congestion. All ears now? Follow our guide to caring for and protecting this key organ.
Problem No. 1: Hearing loss
The lowdown This isn't a concern just for drummers and construction workers. "Even having earbuds at full blast while you're running every day can cause permanent damage over time," says Eric Smouha, MD, director of otology and neurology at Mount Sinai Hospital in New York City. "Intense exposure to sound causes wear and tear on the hair cells in your cochlea."
What it feels like Conversations are muffled; you may notice that you're asking people to speak more slowly or repeat themselves. "If you turn the TV volume up so high that others complain about the noise, that's a red flag," says Barry Hirsch, MD, director of the division of neurotology at the University of Pittsburgh Medical Center.
Rx See your doctor. The first step is to check your ears—wax may simply be blocking sound waves from entering your ear canal. Otherwise, you'll be referred to an audiologist for a hearing test. "If you have trouble hearing sounds above 25 decibels [dB], it's considered hearing loss and needs to be thoroughly evaluated," says Sarah Sydlowski, PhD, an audiologist at the Cleveland Clinic. While there's no way to reverse noise-induced hearing loss, mild forms can be treated with an assistive listening device. If your loss is more pronounced, you'll need a hearing aid. To keep things from getting to that point, use earplugs whenever you're in a noisy situation—say, a concert or football game. "And when you're listening to tunes, keep the volume at the halfway point," Sydlowski says.
Problem No. 2: Pressure changes
The lowdown You know that awful ear pop (the one your kids shriek about) as the plane you're in starts to descend? It has a fancy name—barotrauma. "The air pressure in your middle ear is usually the same as the air pressure outside your body," Dr. Hirsch explains. But when you're landing, the cabin pressure increases. "The outside pressure pushes your eardrum inward," he says. Your Eustachian tubes—which connect your middle ear to the back of your nose and throat—regulate air pressure, but they can't always react quickly enough. The result: serious discomfort. (When a plane goes up, the reverse happens; it's a lot less likely to cause pain.) These symptoms can get worse if you have a stuffed-up schnoz from a cold.
What it feels like Mild to moderate pressure or pain in your ear, along with stuffiness.
Rx Take a big yawn, chew gum or suck on a hard candy. "These actions pull the muscles that open your Eustachian tubes and equalize the pressure," Dr. Hirsch says. Alternatively, try the Valsalva maneuver: Pinch your nostrils shut, close your mouth and force air into the back of your nose, as if you're blowing it. If you have a full-fledged cold, use a drugstore decongestant nasal spray, such as Afrin, and pop a decongestant pill like Sudafed before you fly.
Problem No. 3: Tinnitus
The lowdown Up to 20 percent of people under age 50 are plagued by tinnitus—ringing in the ears. It's usually a symptom of an underlying condition, such as hearing loss or an ear injury. "One theory about the cause: When hair cells in the inner ear are damaged by a trigger like loud noise, random electrical impulses are generated, which the brain perceives as ringing," Sydlowski says. Other possible culprits include high blood pressure (which can restrict blood flow to ears), stiffening of the bones of your inner ear (a condition called otosclerosis), jaw joint problems (TMJ) and certain medications, such as the antibiotic erythromycin and the antimalaria med quinine.
What it feels like A ringing, buzzing or hissing sound that may vary from a low roar to a high-pitched squeal. You may hear it in one or both of your ears, and it can either be constant or come and go.
Rx If you experience tinnitus after being exposed to a loud noise, wait a day or two to see if it subsides. But if it doesn't, visit an audiologist. Treating the cause or going off the offending meds should make symptoms disappear.
How infections start
While kids are much more prone to them than we are, middle ear infections—which usually develop after fluid builds up there after a cold—may be on the rise in adults, says Dr. Backous. "I see this more and more in my practice," he notes, "probably because there's more particulate matter in the air on account of pollution and smoking that can trigger infections." That said, the most common kind of ear infection in grown-ups is an outer ear infection, aka swimmer's ear. It's typically caused by water left in your ear after a swim, but "it can also be caused by sticking cotton swabs in your ear, which damages the thin layer of skin lining your ear canal," says Sean McMenomey, MD, professor of otolaryngology at New York University. Prevent them by refraining from putting swabs or even fingers deep into your ears. If you swim, rinse your ears out afterward with a mixture that's 50 percent rubbing alcohol and 50 percent white vinegar—use a baby syringe to squirt it in.
How you hear
1. A source of sound sends vibrations, or sound waves, into the air.
2. The waves funnel through the ear opening, go down the external ear canal and strike your eardrum, making it vibrate.
3. The vibrations are passed to the three small bones of the middle ear.
4. The bones transmit them to the cochlea, which contains tubes filled with fluid. Inside the tubes, tiny hair cells pick up the vibrations and convert them into nerve impulses.
5. These impulses are delivered to the brain via the auditory nerve.
6. The brain interprets the impulses as sound (music, voice, a car horn, etc.).
Problem No. 1: Hearing loss
The lowdown This isn't a concern just for drummers and construction workers. "Even having earbuds at full blast while you're running every day can cause permanent damage over time," says Eric Smouha, MD, director of otology and neurology at Mount Sinai Hospital in New York City. "Intense exposure to sound causes wear and tear on the hair cells in your cochlea."
What it feels like Conversations are muffled; you may notice that you're asking people to speak more slowly or repeat themselves. "If you turn the TV volume up so high that others complain about the noise, that's a red flag," says Barry Hirsch, MD, director of the division of neurotology at the University of Pittsburgh Medical Center.
Rx See your doctor. The first step is to check your ears—wax may simply be blocking sound waves from entering your ear canal. Otherwise, you'll be referred to an audiologist for a hearing test. "If you have trouble hearing sounds above 25 decibels [dB], it's considered hearing loss and needs to be thoroughly evaluated," says Sarah Sydlowski, PhD, an audiologist at the Cleveland Clinic. While there's no way to reverse noise-induced hearing loss, mild forms can be treated with an assistive listening device. If your loss is more pronounced, you'll need a hearing aid. To keep things from getting to that point, use earplugs whenever you're in a noisy situation—say, a concert or football game. "And when you're listening to tunes, keep the volume at the halfway point," Sydlowski says.
Problem No. 2: Pressure changes
The lowdown You know that awful ear pop (the one your kids shriek about) as the plane you're in starts to descend? It has a fancy name—barotrauma. "The air pressure in your middle ear is usually the same as the air pressure outside your body," Dr. Hirsch explains. But when you're landing, the cabin pressure increases. "The outside pressure pushes your eardrum inward," he says. Your Eustachian tubes—which connect your middle ear to the back of your nose and throat—regulate air pressure, but they can't always react quickly enough. The result: serious discomfort. (When a plane goes up, the reverse happens; it's a lot less likely to cause pain.) These symptoms can get worse if you have a stuffed-up schnoz from a cold.
What it feels like Mild to moderate pressure or pain in your ear, along with stuffiness.
Rx Take a big yawn, chew gum or suck on a hard candy. "These actions pull the muscles that open your Eustachian tubes and equalize the pressure," Dr. Hirsch says. Alternatively, try the Valsalva maneuver: Pinch your nostrils shut, close your mouth and force air into the back of your nose, as if you're blowing it. If you have a full-fledged cold, use a drugstore decongestant nasal spray, such as Afrin, and pop a decongestant pill like Sudafed before you fly.
Problem No. 3: Tinnitus
The lowdown Up to 20 percent of people under age 50 are plagued by tinnitus—ringing in the ears. It's usually a symptom of an underlying condition, such as hearing loss or an ear injury. "One theory about the cause: When hair cells in the inner ear are damaged by a trigger like loud noise, random electrical impulses are generated, which the brain perceives as ringing," Sydlowski says. Other possible culprits include high blood pressure (which can restrict blood flow to ears), stiffening of the bones of your inner ear (a condition called otosclerosis), jaw joint problems (TMJ) and certain medications, such as the antibiotic erythromycin and the antimalaria med quinine.
What it feels like A ringing, buzzing or hissing sound that may vary from a low roar to a high-pitched squeal. You may hear it in one or both of your ears, and it can either be constant or come and go.
Rx If you experience tinnitus after being exposed to a loud noise, wait a day or two to see if it subsides. But if it doesn't, visit an audiologist. Treating the cause or going off the offending meds should make symptoms disappear.
How infections start
While kids are much more prone to them than we are, middle ear infections—which usually develop after fluid builds up there after a cold—may be on the rise in adults, says Dr. Backous. "I see this more and more in my practice," he notes, "probably because there's more particulate matter in the air on account of pollution and smoking that can trigger infections." That said, the most common kind of ear infection in grown-ups is an outer ear infection, aka swimmer's ear. It's typically caused by water left in your ear after a swim, but "it can also be caused by sticking cotton swabs in your ear, which damages the thin layer of skin lining your ear canal," says Sean McMenomey, MD, professor of otolaryngology at New York University. Prevent them by refraining from putting swabs or even fingers deep into your ears. If you swim, rinse your ears out afterward with a mixture that's 50 percent rubbing alcohol and 50 percent white vinegar—use a baby syringe to squirt it in.
How you hear
1. A source of sound sends vibrations, or sound waves, into the air.
2. The waves funnel through the ear opening, go down the external ear canal and strike your eardrum, making it vibrate.
3. The vibrations are passed to the three small bones of the middle ear.
4. The bones transmit them to the cochlea, which contains tubes filled with fluid. Inside the tubes, tiny hair cells pick up the vibrations and convert them into nerve impulses.
5. These impulses are delivered to the brain via the auditory nerve.
6. The brain interprets the impulses as sound (music, voice, a car horn, etc.).
Everything You Need to Know About Meditation
"It'll change your life!" my trendier friends say. For the past year, they have been urging me to meditate. "Not my thing," I answer. I'm not good at Zen—I'm good at running late to an appointment as I fire off five texts. But after a particularly chaotic week in which I reeled from work crisis to kid crisis—feeling panicky, my mind whirring nonstop—I decided to try it out. It's not like meditation has any weird side effects or causes injuries. It doesn't require any gear (like my failed cycling venture) or an expensive trainer. So why not give it a go?
Although I couldn't care less about being on-trend, meditation is having a moment. Katy Perry reportedly does a 20-minute session every morning ("the only time my mind gets absolute rest"). Hugh Jackman, who actually sits in stillness with his two children, has said that the ritual changed his life. Actress Jordana Brewster meditates on set. It's become a go-to stress reducer for powerhouses Arianna Huffington and Oprah Winfrey, both of whom have offered classes to their employees.
Meditation used to be viewed as a self-involved exercise done by, as devotee Russell Brand put it, "weird, old hippies." But that perception has vanished thanks to an avalanche of research on the ritual's benefits: It can reduce stress, lower blood pressure, slow Alzheimer's and curb tobacco cravings. One major review from Johns Hopkins University showed mindfulness meditation may be just as effective as antidepressants for treating anxiety symptoms.
I couldn't imagine finding the time to make meditation a daily thing—but, oddly enough, that's what happened.
OK, deep breath
Hindus have meditated for thousands of years. In fact, forms of the practice have been used in most of the world's major religions. It wasn't until Transcendental Meditation's popularity surged in the West in the '70s that scientists started paying attention to its array of health benefits. Known as TM, Transcendental Meditation involves closing your eyes and repeating a mantra to free the mind from conscious thought.
Another popular form of meditation, mindfulness, is also gaining steam among health experts. Doctors at prominent hospitals regularly recommend it for conditions like insomnia and irritable bowel syndrome. All you need to do is pay attention to your inner and outer experience in the present moment, without judgment. Like TM, it's shown to decrease stress within eight weeks. I decided to try it. But first, I consulted a few experts for guidance.
Ideally, you get mindful in a quiet spot—although it can be done while walking, sitting at your desk at work or even standing in a long line at the grocery store. It's more important to be away from engaging distractions, such as your computer, say experts, than it is for your space to be dead silent. "Close your eyes or not, however you feel most at ease," advises Sharon Salzberg, co-founder of the Insight Meditation Society in Barre, Mass. "Settle your attention on the feeling of the normal, natural breath, wherever it's most clear to you—the nostrils, chest or abdomen. See if you can feel one breath fully. Then the next breath." It's that simple.
I sat on my couch with my legs folded, closed my eyes and breathed. In. Out. Soon I felt calmer in my body, but my mind was buzzing with not-very-chill thoughts about a friend who never stops talking about her boyfriend. Perfectly normal, says Salzberg: "It's a common belief that to meditate successfully, you have to wipe all thoughts from your mind. That's unlikely to happen, and it's not the goal anyway."
When you find your mind wandering, the experts say to notice the thoughts, then just let them go. Gently bring your attention back to the present and your breathing. I started with 10 minutes, setting an alarm on my phone (soft church bells, in keeping with the mood). I had to refocus on breathing six or seven times; I guess that's why they call it a practice. At the end of my session, though, I felt like I had awoken from a refreshing nap. The point is not to go into a trancelike state or to be visited by wondrous, life-changing thoughts, but rather to enter a state of relaxed alertness.
"It's ideal to make meditation a daily part of your routine, even if you begin with 5 or 10 minutes," says Hugh Byrne, PhD, a senior teacher with the Insight Meditation Community of Washington, D.C. He recommends working up to at least 30 minutes. That proved impossible for me, though it was amazing how much time I freed up when I didn't go online shoe shopping. Yes, I'm perpetually busy, but it's not like I'm the secretary of state.
Serenity now
By week three, I was able to get in the zone faster. I went on for 20 minutes, as does hip-hop mogul Russell Simmons, author of the new book Success Through Stillness: Meditation Made Simple. "Starting off my day without meditation would be like going to work without brushing my teeth," he says.
While I'm not that committed, I have grown to love the refreshed and clear feeling that carries over throughout the day. I don't feel as overwhelmed. As many studies show, meditation elicits a physiological reaction that actually dampens your stress response (see This Is Your Body on Meditation, center). Now when I'm in a nerve-racking situation, I can notice it with a bit of detachment, which helps me take action.
I like to do 10 minutes before or after an event that makes me twitchy, like a dentist appointment or a conversation with my accountant. Training myself to refocus my thoughts on the right now has improved my concentration, as well. It's not that my stress has magically vanished; I still have little control over, for example, work dead-lines, the IRS or teeth cleanings. But I do have more of a handle on how I feel. Plus, if I ever run into Hugh Jackman at a party, we'll have some-thing to talk about.
This is Your Body on Meditation
Blood pressure drops
And the effect isn't just temporary: A long-term study from the Medical College of Wisconsin showed that people who meditated twice a day for 20 minutes lowered their blood pressure by 5mmHg.
Your brain releases happy chemicals
You get a boost of serotonin, dopamine and endorphins, all linked to a good mood.
Digestion runs more smoothly
Stress triggers that stomach-churning fight-or-flight instinct, shutting down digestion. Relaxed, the body reboots the parasympathetic nervous system, which gets digestion flowing.
Pain diminishes
The practice appears to change activity in key pain-processing regions of the brain—in one study, meditators experienced a 40 percent reduction in pain intensity.
Inflammation subsides
Meditation can reduce stress-induced inflammation, offering relief from inflammatory conditions such as arthritis and asthma.
Although I couldn't care less about being on-trend, meditation is having a moment. Katy Perry reportedly does a 20-minute session every morning ("the only time my mind gets absolute rest"). Hugh Jackman, who actually sits in stillness with his two children, has said that the ritual changed his life. Actress Jordana Brewster meditates on set. It's become a go-to stress reducer for powerhouses Arianna Huffington and Oprah Winfrey, both of whom have offered classes to their employees.
Meditation used to be viewed as a self-involved exercise done by, as devotee Russell Brand put it, "weird, old hippies." But that perception has vanished thanks to an avalanche of research on the ritual's benefits: It can reduce stress, lower blood pressure, slow Alzheimer's and curb tobacco cravings. One major review from Johns Hopkins University showed mindfulness meditation may be just as effective as antidepressants for treating anxiety symptoms.
I couldn't imagine finding the time to make meditation a daily thing—but, oddly enough, that's what happened.
OK, deep breath
Hindus have meditated for thousands of years. In fact, forms of the practice have been used in most of the world's major religions. It wasn't until Transcendental Meditation's popularity surged in the West in the '70s that scientists started paying attention to its array of health benefits. Known as TM, Transcendental Meditation involves closing your eyes and repeating a mantra to free the mind from conscious thought.
Another popular form of meditation, mindfulness, is also gaining steam among health experts. Doctors at prominent hospitals regularly recommend it for conditions like insomnia and irritable bowel syndrome. All you need to do is pay attention to your inner and outer experience in the present moment, without judgment. Like TM, it's shown to decrease stress within eight weeks. I decided to try it. But first, I consulted a few experts for guidance.
Ideally, you get mindful in a quiet spot—although it can be done while walking, sitting at your desk at work or even standing in a long line at the grocery store. It's more important to be away from engaging distractions, such as your computer, say experts, than it is for your space to be dead silent. "Close your eyes or not, however you feel most at ease," advises Sharon Salzberg, co-founder of the Insight Meditation Society in Barre, Mass. "Settle your attention on the feeling of the normal, natural breath, wherever it's most clear to you—the nostrils, chest or abdomen. See if you can feel one breath fully. Then the next breath." It's that simple.
I sat on my couch with my legs folded, closed my eyes and breathed. In. Out. Soon I felt calmer in my body, but my mind was buzzing with not-very-chill thoughts about a friend who never stops talking about her boyfriend. Perfectly normal, says Salzberg: "It's a common belief that to meditate successfully, you have to wipe all thoughts from your mind. That's unlikely to happen, and it's not the goal anyway."
When you find your mind wandering, the experts say to notice the thoughts, then just let them go. Gently bring your attention back to the present and your breathing. I started with 10 minutes, setting an alarm on my phone (soft church bells, in keeping with the mood). I had to refocus on breathing six or seven times; I guess that's why they call it a practice. At the end of my session, though, I felt like I had awoken from a refreshing nap. The point is not to go into a trancelike state or to be visited by wondrous, life-changing thoughts, but rather to enter a state of relaxed alertness.
"It's ideal to make meditation a daily part of your routine, even if you begin with 5 or 10 minutes," says Hugh Byrne, PhD, a senior teacher with the Insight Meditation Community of Washington, D.C. He recommends working up to at least 30 minutes. That proved impossible for me, though it was amazing how much time I freed up when I didn't go online shoe shopping. Yes, I'm perpetually busy, but it's not like I'm the secretary of state.
Serenity now
By week three, I was able to get in the zone faster. I went on for 20 minutes, as does hip-hop mogul Russell Simmons, author of the new book Success Through Stillness: Meditation Made Simple. "Starting off my day without meditation would be like going to work without brushing my teeth," he says.
While I'm not that committed, I have grown to love the refreshed and clear feeling that carries over throughout the day. I don't feel as overwhelmed. As many studies show, meditation elicits a physiological reaction that actually dampens your stress response (see This Is Your Body on Meditation, center). Now when I'm in a nerve-racking situation, I can notice it with a bit of detachment, which helps me take action.
I like to do 10 minutes before or after an event that makes me twitchy, like a dentist appointment or a conversation with my accountant. Training myself to refocus my thoughts on the right now has improved my concentration, as well. It's not that my stress has magically vanished; I still have little control over, for example, work dead-lines, the IRS or teeth cleanings. But I do have more of a handle on how I feel. Plus, if I ever run into Hugh Jackman at a party, we'll have some-thing to talk about.
This is Your Body on Meditation
Blood pressure drops
And the effect isn't just temporary: A long-term study from the Medical College of Wisconsin showed that people who meditated twice a day for 20 minutes lowered their blood pressure by 5mmHg.
Your brain releases happy chemicals
You get a boost of serotonin, dopamine and endorphins, all linked to a good mood.
Digestion runs more smoothly
Stress triggers that stomach-churning fight-or-flight instinct, shutting down digestion. Relaxed, the body reboots the parasympathetic nervous system, which gets digestion flowing.
Pain diminishes
The practice appears to change activity in key pain-processing regions of the brain—in one study, meditators experienced a 40 percent reduction in pain intensity.
Inflammation subsides
Meditation can reduce stress-induced inflammation, offering relief from inflammatory conditions such as arthritis and asthma.
6 Ways to Be a More Confident Runner
Going out for a run is a great way to clear your mind and burn off stress. But what happens when your head starts to interfere with your legs? "Running is a hugely mental sport—pretty much everything goes through your mind when you're out there, and you can easily get in your own way," notes Cindra S. Kamphoff, PhD, director of the Center for Sport and Performance Psychology at Minnesota State University in Mankato. But worrying about how you'll make it up that super steep hill or whether you'll hit your goal time uses up valuable energy—not to mention turning your runs into a downer. Master your mind and you'll not only make a big difference in your performance but also enjoy your workouts that much more. Put your brain to better use with these strategies from sports psychologists and coaches.
Mental block: Making excuses
Defeat it: It's too hot. It's too cold. This path is uneven. All these negative thoughts—especially those about things outside of your control—are enough to make you want to plant yourself on the sofa. The next time your downbeat inner voice starts to say, "I can't," change the conversation. "Instead of thinking, This is too hard, tell yourself that this challenge is going to make you a stronger runner," says Kamphoff. If it's 90 degrees out, remind yourself that running will show your dedication, and take some pride in that. "Most of us aren't in tune with that little voice," she adds. "Once you are, you can reframe it and get rid of those self-imposed limits."
Mental block: Setting unrealistic goals
Defeat it: "Runners often have a black-and-white goal, like running a 10K in 45 minutes," says Kamphoff. But this single-mindedness can backfire, especially if you find yourself veering off pace. Instead of setting one target, choose three, she advises. The first can be narrow, like hitting a certain time. The second should be a bit broader, like coming in the first half or top 10 of your age group. And the third should focus on the process itself. "Give yourself the goal of taking in water at every mile," suggests Kamphoff. "Having these multiple goals will take away some of the anxiety and help you perform your best."
Mental block: Trying to keep up with the Janes
Defeat it: Obsessing over your ability to match pace with that redhead right in front of you can leave you wanting to just go home. So whenever you start to compare yourself—unfairly—with others, remember all the things that you love about your running. Working this out ahead of time can help. Take a sheet of paper and draw a line down the middle, suggests sports psychologist JoAnn Dahlkoetter, PhD, author of Your Performance Edge. On one side, list all your worries, like I'm too old to do my best time. On the other side, adds Dahlkoetter, who has worked with Olympic runners, write positives, such as I love how running clears my head.
Mental block: Feeling guilty about "Me" time
Defeat it: Here's the thing: If you're miserable, how happy is the rest of your household going to be? To stay positive, think of those miles as a free therapy session. Just ask your spouse—wouldn't he rather see you come back from a run in a good mood than have you skip it and feel on edge? We thought so. And you're setting a good example for your family, especially your children, notes Jonathan Cane, a running coach in New York City. "My 2-year-old sees my wife and me doing healthy stuff, and he constantly emulates us," he says.
Mental block: Letting boredom derail you
Defeat it: Runners fall into one of two camps—those who focus on what's around them (spring flowers, honking horns, the hoodie of the runner just ahead) and those whose attention turns inward (heart feels like it's going to explode, breathing too fast, weird tingling in right foot). We each also have a broad viewpoint or a narrow one. A broad point of view means thinking about a lot of different things; a narrow one is drilling down to a single thought (Must. Catch. Up. To. That. Girl). Being internal and broad is a particularly tricky combination, points out sports psychologist Charles Brown, PhD, consultant to the Association of Applied Sports Psychology, because you're self-critical but not engaged.
"You don't have a clear focus and can end up feeling bored or burned-out," he explains. Your aim is to get out of your own head and concentrate on what you see, hear, smell, etc. Too difficult? Keep mental chatter limited to thoughts about technique, like how fast your legs are turning over or what your breathing sounds like. It can also help to try the 3 P's, says Dahlkoetter: Positive images, Power words and Present focus. Create a positive picture of yourself running strong. Repeat phrases like "I'm tough" to yourself throughout the run. And remind yourself to stay in the here and now. These constructive images and words will inspire you to keep going, step after step.
Strike this pose
Feeling a little nervous about a big race, or just looking to pump up your intensity? Try this power stance from Charles Brown, PhD: Stand tall with chest high and hands on hips. Breathe in deeply through your nose and out your mouth about 10 times. "Doing this pose helps increase your testosterone levels while lowering the stress hormone cortisol," he notes. "Research shows that people who do it before stressful events actually feel bolder." Now go out and kick some butt!
Mental block: Making excuses
Defeat it: It's too hot. It's too cold. This path is uneven. All these negative thoughts—especially those about things outside of your control—are enough to make you want to plant yourself on the sofa. The next time your downbeat inner voice starts to say, "I can't," change the conversation. "Instead of thinking, This is too hard, tell yourself that this challenge is going to make you a stronger runner," says Kamphoff. If it's 90 degrees out, remind yourself that running will show your dedication, and take some pride in that. "Most of us aren't in tune with that little voice," she adds. "Once you are, you can reframe it and get rid of those self-imposed limits."
Mental block: Setting unrealistic goals
Defeat it: "Runners often have a black-and-white goal, like running a 10K in 45 minutes," says Kamphoff. But this single-mindedness can backfire, especially if you find yourself veering off pace. Instead of setting one target, choose three, she advises. The first can be narrow, like hitting a certain time. The second should be a bit broader, like coming in the first half or top 10 of your age group. And the third should focus on the process itself. "Give yourself the goal of taking in water at every mile," suggests Kamphoff. "Having these multiple goals will take away some of the anxiety and help you perform your best."
Mental block: Trying to keep up with the Janes
Defeat it: Obsessing over your ability to match pace with that redhead right in front of you can leave you wanting to just go home. So whenever you start to compare yourself—unfairly—with others, remember all the things that you love about your running. Working this out ahead of time can help. Take a sheet of paper and draw a line down the middle, suggests sports psychologist JoAnn Dahlkoetter, PhD, author of Your Performance Edge. On one side, list all your worries, like I'm too old to do my best time. On the other side, adds Dahlkoetter, who has worked with Olympic runners, write positives, such as I love how running clears my head.
Mental block: Feeling guilty about "Me" time
Defeat it: Here's the thing: If you're miserable, how happy is the rest of your household going to be? To stay positive, think of those miles as a free therapy session. Just ask your spouse—wouldn't he rather see you come back from a run in a good mood than have you skip it and feel on edge? We thought so. And you're setting a good example for your family, especially your children, notes Jonathan Cane, a running coach in New York City. "My 2-year-old sees my wife and me doing healthy stuff, and he constantly emulates us," he says.
Mental block: Letting boredom derail you
Defeat it: Runners fall into one of two camps—those who focus on what's around them (spring flowers, honking horns, the hoodie of the runner just ahead) and those whose attention turns inward (heart feels like it's going to explode, breathing too fast, weird tingling in right foot). We each also have a broad viewpoint or a narrow one. A broad point of view means thinking about a lot of different things; a narrow one is drilling down to a single thought (Must. Catch. Up. To. That. Girl). Being internal and broad is a particularly tricky combination, points out sports psychologist Charles Brown, PhD, consultant to the Association of Applied Sports Psychology, because you're self-critical but not engaged.
"You don't have a clear focus and can end up feeling bored or burned-out," he explains. Your aim is to get out of your own head and concentrate on what you see, hear, smell, etc. Too difficult? Keep mental chatter limited to thoughts about technique, like how fast your legs are turning over or what your breathing sounds like. It can also help to try the 3 P's, says Dahlkoetter: Positive images, Power words and Present focus. Create a positive picture of yourself running strong. Repeat phrases like "I'm tough" to yourself throughout the run. And remind yourself to stay in the here and now. These constructive images and words will inspire you to keep going, step after step.
Strike this pose
Feeling a little nervous about a big race, or just looking to pump up your intensity? Try this power stance from Charles Brown, PhD: Stand tall with chest high and hands on hips. Breathe in deeply through your nose and out your mouth about 10 times. "Doing this pose helps increase your testosterone levels while lowering the stress hormone cortisol," he notes. "Research shows that people who do it before stressful events actually feel bolder." Now go out and kick some butt!
Tuesday, March 11, 2014
12 Ways to Have Your Happiest and Fittest Year Ever
New year, new chance to live well. Experts share simple ways to enjoy your happiest, fittest, and most prosperous year yet.
Is My Body Normal?
Health magazine expert Dr. Roshini Raj answers your questions about everything from boobs to body odor.
Butt Exercise: Rainbow
For a lower-body burn, try this move from Brooke Burke-Charvet. It's a powerful, sweeping leg motion that targets the butt and legs. Watch the video to learn how to do this challenging, butt-blasting exercise and do your best to keep it up for up to 30 seconds.
Brooke Burke-Charvet's next workout move
See the full workout
Brooke Burke-Charvet's next workout move
See the full workout
Butt Exercise: Windmill
This move from Brooke Burke-Charvet sculpts your hips, quads, and inner thighs while also working your core. Watch this video to learn how to do the windmill.
Brooke Burke-Charvet's next workout move
See the full workout
Brooke Burke-Charvet's next workout move
See the full workout
Butt Exercise: Booty Burn
For a sculpted, seriously sexy butt, try Brooke Burke-Charvet's favorite booty-burning move. By holding a light weight behind your knee, you'll get maximum impact in a short amount of time. Learn the exercise in this video and you'll feel the burn in your abs, butt, and hamstrings.
Brooke Burke-Charvet's next workout move
See the full workout
Brooke Burke-Charvet's next workout move
See the full workout
Butt Exercise: Booty Squeeze
To give your butt and abs an intense workout, try this move from Brooke Burke-Charvet. You'll use a light dumbbell to tone your thighs and the inner part of your booty. Watch the video to learn how to do this powerful, body-sculpting move.
Brooke Burke-Charvet's next workout move
See the full workout
Brooke Burke-Charvet's next workout move
See the full workout
Butt Exercise: Runner's Extension
For even sexier curves, try this booty-sculpting move from Brooke Burke-Charvet. Watch the video to learn how to do this exercise which tones your butt, quads, and hamstrings.
Brooke Burke-Charvet's next workout move
See the full workout
Brooke Burke-Charvet's next workout move
See the full workout
Butt Exercise: Triangle Oblique
What do you really want: toned legs or rock-hard abs? With this move from Brooke Burke-Charvet, you don't have to choose! Watch the video to learn how to do this exercise which combines a leg lift with a powerful oblique crunch.
Brooke Burke-Charvet's next workout move
See the full workout
Brooke Burke-Charvet's next workout move
See the full workout
7 Moves for a Better Butt
What's the secret to a better butt? We asked fitness guru Brooke Burke-Charvet how to sculpt a better booty, and she delivered. Watch the video to learn 7 powerful, fat-burning moves that will shape your hips, glutes, and inner thighs.
Triangle Crunch
This isn't any ordinary crunch—since you're kneeling on one leg, you'll work your legs in addition to your core. Watch Brooke Burke-Charvet demonstrate the move in this video.
Brooke Burke-Charvet's first workout move
See the full workout
Brooke Burke-Charvet's first workout move
See the full workout
She Lost 102 Pounds: "I'm Almost Half My Size"
Around the time I got married in August 2002, I went from being a pre-K teacher who was always on the go to an assistant who sat for eight hours a day. That was the beginning of my weight gain. Then came the babies—three in six years—and a switch to stay-at-home momhood. Still, I couldn't wrap my mind around the pound pileup until Christmas 2011, when I was loading photos onto Facebook. As I compared my old and new pictures, I noticed how chubby I'd become. My first thought: I need to get active right now.
Baby steps Three days later, I began walking for an hour each night. I mapped out a three-mile course that took me through the hills in my neighborhood. In mid-January, I traded my evening walks for 30-minute sessions on the elliptical in my basement. I also added Jillian Michaels' 30 Day Shred DVD to the mix. Working my way through those intense 20-minute segments was tough, but the results—stronger arms and legs—were almost instant. The weight, though, was slow to budge; I had dropped only 5 pounds in six weeks.
Calorie recall So in February, I downloaded the MyFitnessPal app. Once I started logging my meals, I realized I was scarfing 1,700 calories a day, thanks to my love of Dr. Pepper and kid-friendly snacks (chips, Goldfish). After cutting back to 1,200 calories, I lost 20 pounds. With the weather warming up, I headed back outdoors to resume walking and soon began running. The weight loss, like my pace, sped up, and by June I had shed four dress sizes, going from a 10 to a 6. I kept up these habits over the next eight months and lost more than 100 pounds. The best moment? When I picked up my youngest for a hug, she said, "Mommy, I can touch my toes around your tummy now!"
How I'm keeping the weight off
No rebound pounds: These strategies help Stephanie maintain her amazing shape. Steal your favorites, and find more tested tips on Pinterest (http://ift.tt/1cuzrZq).
CRAVINGS BUSTER: CARROTS AND CUCUMBERS
I always have some in the house. When I'm hankering for a treat, I pull them out. I know I can eat a lot more vegetables than sweets and be satisfied.
NEW SMART INDULGENCE: SKINNY COW SNACKS
I absolutely love the peanut-butter-and-chocolate-wafer ones. You get just enough chocolate without too many calories.
MY AMAZING POSSE: MOMS RUN THIS TOWN
"My network of runners helps hold me accountable. I have more than 150 women in my local chapter to lean on—every Saturday morning, we pound the pavement.
MY CONFIDENCE BOOSTER: A LITTLE BLACK DRESS
I hadn't been able to squeeze into an LBD since college. Now I wear a tank-style one that's low-cut and clingy. And it looks great!
MY GET-PUMPED MUSIC: HEAVY METAL
There is something about the beat that makes me feel aggressive. That's how I need to be when I run. If I'm not aggressive, then I won't do the miles.
Baby steps Three days later, I began walking for an hour each night. I mapped out a three-mile course that took me through the hills in my neighborhood. In mid-January, I traded my evening walks for 30-minute sessions on the elliptical in my basement. I also added Jillian Michaels' 30 Day Shred DVD to the mix. Working my way through those intense 20-minute segments was tough, but the results—stronger arms and legs—were almost instant. The weight, though, was slow to budge; I had dropped only 5 pounds in six weeks.
Calorie recall So in February, I downloaded the MyFitnessPal app. Once I started logging my meals, I realized I was scarfing 1,700 calories a day, thanks to my love of Dr. Pepper and kid-friendly snacks (chips, Goldfish). After cutting back to 1,200 calories, I lost 20 pounds. With the weather warming up, I headed back outdoors to resume walking and soon began running. The weight loss, like my pace, sped up, and by June I had shed four dress sizes, going from a 10 to a 6. I kept up these habits over the next eight months and lost more than 100 pounds. The best moment? When I picked up my youngest for a hug, she said, "Mommy, I can touch my toes around your tummy now!"
How I'm keeping the weight off
No rebound pounds: These strategies help Stephanie maintain her amazing shape. Steal your favorites, and find more tested tips on Pinterest (http://ift.tt/1cuzrZq).
CRAVINGS BUSTER: CARROTS AND CUCUMBERS
I always have some in the house. When I'm hankering for a treat, I pull them out. I know I can eat a lot more vegetables than sweets and be satisfied.
NEW SMART INDULGENCE: SKINNY COW SNACKS
I absolutely love the peanut-butter-and-chocolate-wafer ones. You get just enough chocolate without too many calories.
MY AMAZING POSSE: MOMS RUN THIS TOWN
"My network of runners helps hold me accountable. I have more than 150 women in my local chapter to lean on—every Saturday morning, we pound the pavement.
MY CONFIDENCE BOOSTER: A LITTLE BLACK DRESS
I hadn't been able to squeeze into an LBD since college. Now I wear a tank-style one that's low-cut and clingy. And it looks great!
MY GET-PUMPED MUSIC: HEAVY METAL
There is something about the beat that makes me feel aggressive. That's how I need to be when I run. If I'm not aggressive, then I won't do the miles.
13 Women Who've Lost 100+ Pounds
Get inspired by these incredible before-and-after weight loss success stories.
Thursday, March 6, 2014
Pamper Yourself! 8 Natural Stress Relievers
Stressed? Whether it's a crazy deadline, cranky boss, or mind-numbing commute, these remedies can help
Wednesday, March 5, 2014
Get Strong, Sculpted Abs
To get the strong, sculpted abs you've always wanted, try this move from yoga instructor Kristin McGee. In this powered-up version of Boat to Canoe, she uses a pair of dumbbells for maximum impact. Watch the video to learn how to give your abs a good workout.
Get Strong Shoulders
To get strong shoulders, try this move by Kristin McGee. Stand with your feet shoulder-width apart and scoop in your belly button to really engage your core. Watch this video to learn how to do this move, which is great if you are warming up before an upper-body workout.
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