Feeling sluggish? Ditching these energy-sapping behaviors will help.
Friday, May 30, 2014
Tuesday, May 27, 2014
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.
Wednesday, May 21, 2014
Why Being Apple-Shaped Puts Your Heart at Risk
Here's another reason to lose that belly: Certain types of fat are more harmful than others, says Laurence S. Sperling, MD, director of Preventive Cardiology at the Emory Clinic in Atlanta. Watch the video to find out why.
Monday, May 19, 2014
17 Easy Ways to Burn Calories This Summer
These easy, calorie burning exercises are perfect for summer and can all be done without going to the gym.
Beat 16 Summer Health Hazards
Summer's short—with this guide, you won't spend any minute of it sick or injured.
Stay Hydrated
Need another reason to drink water? Contributing nutrition editor Cynthia Sass, MPH, RD, explains how much water you need to drink to burn more calories in this video.
14 Surprising Causes of Dehydration
Healthy hydration is about more than drinking eight glasses of water a day. Here are 14 factors that may dry you up unexpectedly.
Friday, May 16, 2014
Your Half-Marathon Training Guide
Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories—about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for experienced runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You run three to four times a week for at least five miles nonstop.
The goal: Boost your overall performance—speed, endurance and distance—over the course of 12 weeks, then challenge yourself with a half-marathon.
Your coach: Andrew Kastor is coaching director at Asics L.A. Marathon and head coach at Mammoth Track Club in Mammoth, California.
The plan: In Week 1, run three to four miles at an easy pace (think 5 on a scale of 1 to 10) on your first day; four to five miles on Days 2 and 3; and five to six on Day 4. In subsequent weeks, keep doing one easy-pace day, and vary half-mile-long to mile-long speed intervals. The detailed schedule also tells you how to add in race-pace workouts, so you can hold your speed for longer distances.
HERE'S YOUR GUIDE: Expert Half-Marathon Training Plan
Train smarter!
1. Buddy up
Face it, sometimes you just don't feel like going for a run, especially when you've been seriously challenging yourself. Having someone by your side is a great way to make the miles more tolerable and maintain your performance. "When you train with a group or pack, you almost always run a little harder or faster," says Kastor. Grab a friend or find a new jogging pal at buddyup.com or the Road Runners Club of America (rrca.org). Choose partners who are a bit better than you; you want a challenge but don't want to get burned out or injured.
2. Take the plunge
Kastor, who works with many elite runners (including Olympian Deena Kastor, his wife), recommends a cold bath right after a hard workout. "It helps reduce inflammation by constricting the blood vessels, so there's less blood pooling through the muscle tissue, and you're not as sore the next day," he explains. Massage can speed recovery, too: Give yourself a five-minute rubdown using a foam roller; roll slowly up and down your legs, butt, shoulders and back. You can also alleviate soreness by gently pressing into the area with your fingers.
3. Write down your goal
You're amping up your workouts—pump up your motivation, too! Jot your goal time for the half-marathon or just 13.1 on a sticky note, and post it onto your mirror. As Kastor puts it: "Seeing that number will remind you to make the best choices for your body."
MORE: 7 Tips for Running Your First Race
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for experienced runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You run three to four times a week for at least five miles nonstop.
The goal: Boost your overall performance—speed, endurance and distance—over the course of 12 weeks, then challenge yourself with a half-marathon.
Your coach: Andrew Kastor is coaching director at Asics L.A. Marathon and head coach at Mammoth Track Club in Mammoth, California.
The plan: In Week 1, run three to four miles at an easy pace (think 5 on a scale of 1 to 10) on your first day; four to five miles on Days 2 and 3; and five to six on Day 4. In subsequent weeks, keep doing one easy-pace day, and vary half-mile-long to mile-long speed intervals. The detailed schedule also tells you how to add in race-pace workouts, so you can hold your speed for longer distances.
HERE'S YOUR GUIDE: Expert Half-Marathon Training Plan
Train smarter!
1. Buddy up
Face it, sometimes you just don't feel like going for a run, especially when you've been seriously challenging yourself. Having someone by your side is a great way to make the miles more tolerable and maintain your performance. "When you train with a group or pack, you almost always run a little harder or faster," says Kastor. Grab a friend or find a new jogging pal at buddyup.com or the Road Runners Club of America (rrca.org). Choose partners who are a bit better than you; you want a challenge but don't want to get burned out or injured.
2. Take the plunge
Kastor, who works with many elite runners (including Olympian Deena Kastor, his wife), recommends a cold bath right after a hard workout. "It helps reduce inflammation by constricting the blood vessels, so there's less blood pooling through the muscle tissue, and you're not as sore the next day," he explains. Massage can speed recovery, too: Give yourself a five-minute rubdown using a foam roller; roll slowly up and down your legs, butt, shoulders and back. You can also alleviate soreness by gently pressing into the area with your fingers.
3. Write down your goal
You're amping up your workouts—pump up your motivation, too! Jot your goal time for the half-marathon or just 13.1 on a sticky note, and post it onto your mirror. As Kastor puts it: "Seeing that number will remind you to make the best choices for your body."
MORE: 7 Tips for Running Your First Race
How to Train For a 10K
Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories—about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for intermediate runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're a "sometimes" runner who does at least three miles without stopping a couple of days a week, most weeks.
The goal: Increase your endurance, run for an hour straight and tackle a 10K by the end of 10 weeks.
Your coach: Jonathan Cane is an exercise physiologist and co-founder of City Coach Multisport in New York City.
The plan: Do three different running workouts every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 ½ miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 ½-mile run. Over 10 weeks, try to work up to running 5 ½ miles.
HERE'S YOUR GUIDE: Intermediate 10K Training Plan
Train smarter!
1. Make three the magic number
If you're used to running twice a week, says Cane, "three times is your sweet spot—you'll get a big bump in both speed and endurance, but it's not so much more that you'll risk getting injured." And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.
2. It's OK to hit the treadmill
Some running purists say there's no substitute for the outdoors, but all things being equal, "your heart and lungs don't really know the difference between the road and the treadmill," says Cane. So if it's late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the "on" button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.
3. Turn down the music
Yes, pumping JT through your earbuds can power you up that hill, but don't forget to tune in to how your body feels. "At this stage, you know you can already run for a while," says Cane. "But it's important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort."
MORE: 7 Tips for Running Your First Race
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for intermediate runners. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're a "sometimes" runner who does at least three miles without stopping a couple of days a week, most weeks.
The goal: Increase your endurance, run for an hour straight and tackle a 10K by the end of 10 weeks.
Your coach: Jonathan Cane is an exercise physiologist and co-founder of City Coach Multisport in New York City.
The plan: Do three different running workouts every week, on alternate days. In the first run, build speed through intervals; start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. As the weeks pass, alternate between building up the speed bursts and balancing out the recovery time. For your second weekly workout, which focuses on mixing speed and endurance, begin with running for a couple of miles and build up to 4 ½ miles over the course of the plan. The third day helps you build endurance. Focus on covering the distance, not your pace. Kick off with a 2 ½-mile run. Over 10 weeks, try to work up to running 5 ½ miles.
HERE'S YOUR GUIDE: Intermediate 10K Training Plan
Train smarter!
1. Make three the magic number
If you're used to running twice a week, says Cane, "three times is your sweet spot—you'll get a big bump in both speed and endurance, but it's not so much more that you'll risk getting injured." And if weight loss is a goal, remember that adding just one extra day of running helps you burn an additional 300 to 400 calories, depending on your pace and size.
2. It's OK to hit the treadmill
Some running purists say there's no substitute for the outdoors, but all things being equal, "your heart and lungs don't really know the difference between the road and the treadmill," says Cane. So if it's late in the day, raining or just not a good time to go outside but you really want to keep up your training, feel free to hit the "on" button. To compensate for a lack of wind resistance and natural terrain changes, keep the treadmill deck set at a 1% incline.
3. Turn down the music
Yes, pumping JT through your earbuds can power you up that hill, but don't forget to tune in to how your body feels. "At this stage, you know you can already run for a while," says Cane. "But it's important to be aware of cues: how heavy you are breathing, or if you have a small twinge in your knee and need to slow down. It helps keep you from getting injured and makes you more aware of when you can bump up your pace or give a little more effort."
MORE: 7 Tips for Running Your First Race
How to Run a 5K
Running just might be the most convenient workout going. You don't need to be a skilled athlete, and there's no fancy equipment involved; just lace up your sneaks and go. It's also one of the most efficient ways to blast fat and burn calories—about 600 an hour.
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for beginning joggers. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're new to running and generally don't work out consistently.
The goal: By the end of 10 weeks, be able to run for 30 minutes straight—and build up to a 5K challenge.
Your coach: Susan Paul is an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida.
The plan: Very flexible, it involves a combination of run/walk intervals three days a week. Start with three minutes of running and one minute of walking for a total workout of 12 minutes. As you get fitter, increase the running by one or two minutes, and decrease the walking. By Week 8, you should be running without any walking. Your ideal pace? One where you can carry on a conversation, but still feel like you're doing a brisk walk.
HERE'S YOUR GUIDE: Beginner 5K Training Plan
Train smarter!
1. Start off on the right foot
Making a small investment in gear now will save you loads of aggravation later—you'll feel more comfortable and avoid aches. "A good pair of running shoes can help ward off injuries like knee pain," says Paul. Get a gait analysis at your local running store (it's usually free) to help determine your ideal shoe type.
2. Stop side stitches
Beginners are often plagued by this cramp, which strikes like a boxer's body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don't eat too much before you head out; a full stomach can be a culprit.
3. Think tortoise, not hare
"The biggest mistake most new runners make is they start out way too fast," says Paul. "It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs." No matter how tempted you are to push yourself, don't. Slow and steady wins the calorie-burn race!
MORE: 7 Tips for Running Your First Race
Sure, walking has its benefits, but research shows that running kicks its butt when it comes to shedding pounds. One recent study of 47,000 runners and walkers, from the Lawrence Berkeley National Laboratory in Berkeley, Calif., found that the runners burned more calories and had a far greater decrease in BMI over a six-year period. The joggers who started out heaviest (those with a BMI over 28) lost up to 90 percent more weight than the walkers did.
Dropping pounds and toning up are hardly the only benefits of this killer cardio workout: You'll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build muscle, especially in the lower body and core. You don't even need to dedicate a lot of time to reap these rewards; do 20 to 30 minutes, three to four days a week, and you'll see significant improvement.
Ready to hit the road? Here's a plan for beginning joggers. And it's smart to add in one day of cross-training (think cycling or swimming) to rev up calorie burn and help prevent injury. Soon enough, you'll feel as if you were born to run.
Your stats: You're new to running and generally don't work out consistently.
The goal: By the end of 10 weeks, be able to run for 30 minutes straight—and build up to a 5K challenge.
Your coach: Susan Paul is an exercise physiologist and training program director at Orlando Track Shack Fitness Club in Orlando, Florida.
The plan: Very flexible, it involves a combination of run/walk intervals three days a week. Start with three minutes of running and one minute of walking for a total workout of 12 minutes. As you get fitter, increase the running by one or two minutes, and decrease the walking. By Week 8, you should be running without any walking. Your ideal pace? One where you can carry on a conversation, but still feel like you're doing a brisk walk.
HERE'S YOUR GUIDE: Beginner 5K Training Plan
Train smarter!
1. Start off on the right foot
Making a small investment in gear now will save you loads of aggravation later—you'll feel more comfortable and avoid aches. "A good pair of running shoes can help ward off injuries like knee pain," says Paul. Get a gait analysis at your local running store (it's usually free) to help determine your ideal shoe type.
2. Stop side stitches
Beginners are often plagued by this cramp, which strikes like a boxer's body blow and happens when an overworked diaphragm begins to spasm. To ease the pain, slow down and forcefully exhale each time your opposite foot strikes (so if the stitch is on your right side, breathe out when your left foot comes down). It also helps to massage the area with two fingers. And don't eat too much before you head out; a full stomach can be a culprit.
3. Think tortoise, not hare
"The biggest mistake most new runners make is they start out way too fast," says Paul. "It takes time for your body to get used to the demands of running. You have to condition your muscles, ligaments, tendons and bones, not just your heart and lungs." No matter how tempted you are to push yourself, don't. Slow and steady wins the calorie-burn race!
MORE: 7 Tips for Running Your First Race
Yoga Poses for Anxiety, Pain, and More
A quick-and-easy yoga routine that will leave your mind and body refreshed.
Thursday, May 15, 2014
7 Running Injuries and How to Avoid Them
Logging lots of miles? Here's how to sidestep the most common pain-related issues.
Wednesday, May 14, 2014
5 Fat-Burning Bodyweight Exercises
By DailyBurn
You don't need lots of fancy equipment to get fit. By performing intervals of simple bodyweight movements at high intensity, you'll increase your heart rate and sculpt your body at the same time. Check out DailyBurn trainer Anja Garcia's easy fat-burning moves.
You don't need lots of fancy equipment to get fit. By performing intervals of simple bodyweight movements at high intensity, you'll increase your heart rate and sculpt your body at the same time. Check out DailyBurn trainer Anja Garcia's easy fat-burning moves.
10 Easy Ways to Slash Sugar from Your Diet
Sugar is added to practically everything on grocery store shelves. Slash your intake with these smart tips.
Tuesday, May 13, 2014
20 Ways to Do a Plank
Hello abs! Change up your core workout with these fresh variations on the plank.
Think Yoga
Although yoga isn't technically a cardio workout, it can still help your body burn fat. In this video, contributing nutrition editor Cynthia Sass, MPH, RD, explains how it works.
Reward with Music
Do you need some extra motivation to work out? Watch this video for a genius tip from Cynthia Sass, MPH, RD, on how to reward yourself with music.
Walk Right
In this video, Cynthia Sass, MPH, RD, reveals the walking pace you should maintain in order to burn the most amount of fat possible.
Sneak Time
Cynthia Sass, MPH, RD, offers creative suggestions on how to make the time to work out. Watch this video to find out more.
Keep Cool
If it's too hot, be sure to keep your cool! In this video, Cynthia Sass, MPH, RD, shares her tips on how to stay cool whether you're working out at home or at the gym.
Weight Loss Before-and-After: "My Fitspiration Is Family"
Over the course of my 20s, the demands of marriage, motherhood and my job as an event planner (with plenty of decadent taste tests) caused my weight to spiral out of control. After the birth of my daughter in 2011, I tipped the scale at 237 pounds. Although I had joined Weight Watchers several times in the past, my efforts were always short-lived: I lacked the motivation to keep the pounds off. That changed in December 2011, when a close friend died, leaving her 18-month-old behind. Realizing I wanted to be there for my own daughters, I resolved to alter my ways.
Excuses, nixed
After trying to diet on my own for a few months, I went back to Weight Watchers in April 2012. This time, I was diligent about tracking my points and making those Sunday-morning meetings. The healthy eating tricks that I picked up through the group sessions, like snacking on fiber-rich berries instead of crackers, helped me ditch 15 pounds in the first month. Encouraged, I started using the elliptical in my garage for 30 minutes a day. By December I had worked up to two hours a day and had even started Piloxing classes (a Pilates-kickboxing combo). Then my elliptical broke down. Rather than waiting for it to get fixed, I reluctantly turned to running, as I was just 9 pounds away from my target weight.
Inner runner, found
I went into my first run planning to take walking breaks every 30 seconds, so when I finished 3.8 miles later, having gone for 45 minutes straight, I was in shock! I quickly fell in love with running and got into the habit of logging about 15 miles weekly. Within three weeks, I hit my goal weight of 146 pounds. Instead of dialing my exercise back, though, I kept it up. I completed several races, including a marathon! And my girls have become my biggest cheerleaders. Last summer, my 4-year-old insisted on entering a mini-race so that she could "be like Mommy." I have never been prouder.
Steal Her Moves
These simple strategies help Julie avoid rebound pounds. Borrow your favorites, and find more tested tips on Pinterest.
The Power Ballad: I start my running playlists with the Glee version of "Defying Gravity" from Wicked. The first line, "Something has changed within me, something is not the same," reminds me of my journey.
The Sweet Treat: I love to load a Chobani strawberry yogurt cup with chopped fresh strawberries. It makes me feel like I'm eating something substantial.
The Munchie-Busting Mind Trick: Goldfish used to be my kryptonite! I would grab a handful every time I walked through the kitchen, so I moved them to the garage.
The Flyaway Fix: When it's too hot for a hat, I sport BIC Bands headbands. They are the only ones that stay in place when I'm doing my long runs.
The Dream Trainer: If I had a trainer, I would want her to be like Jillian Michaels. I have all her DVDs, and her tough love approach helps me get my butt in gear.
Excuses, nixed
After trying to diet on my own for a few months, I went back to Weight Watchers in April 2012. This time, I was diligent about tracking my points and making those Sunday-morning meetings. The healthy eating tricks that I picked up through the group sessions, like snacking on fiber-rich berries instead of crackers, helped me ditch 15 pounds in the first month. Encouraged, I started using the elliptical in my garage for 30 minutes a day. By December I had worked up to two hours a day and had even started Piloxing classes (a Pilates-kickboxing combo). Then my elliptical broke down. Rather than waiting for it to get fixed, I reluctantly turned to running, as I was just 9 pounds away from my target weight.
Inner runner, found
I went into my first run planning to take walking breaks every 30 seconds, so when I finished 3.8 miles later, having gone for 45 minutes straight, I was in shock! I quickly fell in love with running and got into the habit of logging about 15 miles weekly. Within three weeks, I hit my goal weight of 146 pounds. Instead of dialing my exercise back, though, I kept it up. I completed several races, including a marathon! And my girls have become my biggest cheerleaders. Last summer, my 4-year-old insisted on entering a mini-race so that she could "be like Mommy." I have never been prouder.
Steal Her Moves
These simple strategies help Julie avoid rebound pounds. Borrow your favorites, and find more tested tips on Pinterest.
The Power Ballad: I start my running playlists with the Glee version of "Defying Gravity" from Wicked. The first line, "Something has changed within me, something is not the same," reminds me of my journey.
The Sweet Treat: I love to load a Chobani strawberry yogurt cup with chopped fresh strawberries. It makes me feel like I'm eating something substantial.
The Munchie-Busting Mind Trick: Goldfish used to be my kryptonite! I would grab a handful every time I walked through the kitchen, so I moved them to the garage.
The Flyaway Fix: When it's too hot for a hat, I sport BIC Bands headbands. They are the only ones that stay in place when I'm doing my long runs.
The Dream Trainer: If I had a trainer, I would want her to be like Jillian Michaels. I have all her DVDs, and her tough love approach helps me get my butt in gear.
8 Things You Need to Know About Your Colon
Think of it as your personal garbage disposal: Your colon (aka your bowel or large intestine) absorbs minerals and water from food before pushing the remains out into the toilet where they belong. A lot can go wrong in that seemingly simple process, though, leading to conditions from irritable bowel syndrome (IBS) and constipation to age-related maladies like hemorrhoids and diverticulosis. Keep your colon running smoothly—and reduce your risk of diseases such as cancer—with our prescription for the best foods, natural cures and cutting-edge treatments.
Problem No. 1: Irritable bowel syndrome
The lowdown IBS "is a term doctors use to describe gastrointestinal issues such as recurrent diarrhea, bloating and/or constipation that they can't explain," says Alex Ky, MD, a colorectal surgeon at the Mount Sinai School of Medicine in New York City.
What it feels like The clinical diagnosis is abdominal pain or discomfort for at least three days a month in the past three months, plus at least two of these symptoms: pain that gets better after a bowel movement (BM), changes in BM frequency or a difference in how your BMs look. In some cases, symptoms can become so intense that you don't want to travel for long distances or even leave the house.
MORE: 18 Reasons Why Your Stomach Hurts
Rx Treatment might include over-the-counter medications such as stool softeners, fiber supplements, probiotics or prescription antispasmodic medications to relieve abdominal pain. Low-dose tricyclic antidepressants can reduce the intensity of pain signals going from gut to brain. You may also want to keep a food diary to see if any specific foods are causing flare-ups.
Fact: 60 percent of irritable bowel syndrome sufferers are women. No one is sure why we're so prone; it may be that the nerve cells in our digestive tracts are more sensitive.
Problem No. 2: Diarrhea
The lowdown When food and fluids aren't properly absorbed by the colon walls—most commonly when you have a virus causing inflammation in your intestines—they wind up exiting your body instead. Hello, diarrhea. Other, nonviral culprits include food poisoning, taking antibiotics or a lactose or fructose intolerance.
What it feels like Loose, watery, sometimes explosive stools, often with cramps and bloating.
Rx Traditional advice is to stick to the BRAT diet (bananas, rice, applesauce and toast) or other bland, low-fiber foods. You may lose electrolytes (minerals in your blood) after many episodes of diarrhea, so snack on stuff that's rich in potassium, like avocados, and drink electrolyte-containing fluids, such as Gatorade or coconut water. Check with your doctor before taking over-the-counter antidiarrhea products like Imodium; while they can help with symptoms, they may mess with your body's natural process of getting rid of infection. Most of the time, symptoms resolve on their own within 24 to 48 hours. See a doctor if they don't, if you become dehydrated (signs may include dark urine and a headache) or if you have bloody or black stools.
Problem No. 3: Constipation
The lowdown Clinical constipation is defined as having fewer than one BM every five days. But "everyone's normal is different, and you can go fairly frequently and still feel constipated if you're struggling when you do go," Dr. Ky says.
What it feels like Your poops are hard and dry, so you really have to strain to pass them. You may also have bloating or lower-abdominal discomfort.
Rx Fiber is your best friend, since it bulks up and softens stool, making it easier to pass. Aim for at least 25 grams a day—21g if you're over 50, says Alberto Barroso, MD, a gastroenterologist at Houston Methodist Hospital. (A cup of cooked black beans has about 15g, a medium apple has 4.4g and a cup of instant cooked oatmeal has 4g.) Just follow up all that fiber with water—at least 2 quarts a day—since without it, fiber can actually slow things down.
MORE: 20 Best Foods for Fiber
And don't put off bathroom time! Waiting (say, to squeeze in one more errand) can make you chronically constipated, Dr. Ky says, because the stool stays in your colon, which absorbs more of its fluid, making it drier and harder. If you're really plugged up, try an over-the-counter stool softener, such as Colace. Coffee works, too: The caffeine can stimulate your intestinal tract. For chronic constipation, you can talk to your doc about prescription meds.
Stuck? Try this move
A simple abdominal massage can help relieve constipation, according to a 2009 Swedish study. How to do it: Using both palms, stroke your tummy from the rib cage to about an inch below your belly button six times, then in a clockwise circular movement six times. Repeat for about 10 minutes.
Problem No. 4: Hemorrhoids
The lowdown If you've ever been pregnant, you've likely had them: inflamed arteries and veins in your rectum or the skin around it. You can get them from straining during a bowel movement (which is why you're more susceptible if you have chronic constipation) or from increased pressure on these veins during pregnancy, says Carol Burke, MD, director of the Center for Colon Polyps at the Cleveland Clinic.
What they feel like You may notice bright red blood on your toilet paper or dripping into the bowl but have no other symptoms; otherwise, you may have some itching or irritation around that area, or even feel a hemorrhoid sticking out.
Rx See your MD. Mild hemorrhoids can be treated by eating a high-fiber diet (to prevent constipation and reduce straining) and using over-the-counter pads with witch hazel, like Tucks, to relieve pain and itching. If your hemorrhoid is protruding from your anus, a colorectal surgeon can place a rubber band around it to choke off its blood supply so that it eventually falls off, Dr. Ky says. If that doesn't work, you can have the hemorrhoid removed surgically (which usually requires local anesthesia with sedation but is an outpatient procedure).
Watch out for this pain
Diverticulosis—a condition in which you develop small bulging pouches in your colon—afflicts about a third of adults over 45, according to the Cleveland Clinic. Usually, you don't realize you have pouches. But when one gets infected, a condition known as diverticulitis, you may experience abdominal pain (usually on your left side) that could send you to the ER. Don't worry: Antibiotics calm it down.
Crazy for colonics
Celebs such as Madonna and Janet Jackson have reportedly undergone colonics, a process in which a colon hydrotherapist places a tube in your rectum and flushes water into your colon. Why? The procedure is based on the theory that toxins build up in the colon, causing issues such as weight gain and fatigue, and need to be removed. But medical experts say that this is bogus. In fact, a 2011 Georgetown University review concluded that colonics have no benefit and could lead to side effects ranging from cramping to even death. Same goes for enemas—which Kourtney Kardashian has had—and other supposed colon cleanses. Bottom line: "Your colon does a great job of cleaning itself," Dr. Ky says. "It's not meant to be pristine."
What is inflammatory bowel disease?
A constellation of diseases that involve chronic inflammation of your small intestine and colon, inflammatory bowel disease (IBD) occurs when your immune system goes into overdrive and views food, bacteria and other normal residents of your digestive tract as invaders. The two most common in women are ulcerative colitis and Crohn's disease. Symptoms of both include chronic diarrhea, cramping, abdominal pain, fever, rectal bleeding and unexplained weight loss (since inflammation can keep the colon from absorbing crucial nutrients). Prescription anti-inflammatory drugs, such as azulfidine, along with immune-system suppressors, like Remicade or Humira, can help. To prevent IBD, try loading up on olive oil: According to one British study, people with the highest consumption of oleic acid—found in olive, peanut and grape-seed oils and in butter and some margarines—had a 90 percent reduced risk of the condition compared with those with the lowest intake.
The best way to beat colon cancer
Fecal occult testing, sigmoidoscopy, double-contrast barium enema—there are a plethora of new colon cancer screenings out there, but experts agree that a colonoscopy is the most comprehensive. "It's the gold standard because it doesn't just find cancer—it can prevent it by allowing the surgeon to get rid of potentially cancerous polyps immediately," explains Mark Pochapin, MD, director of the division of gastroenterology at NYU Langone Medical Center.
(Other screening tests, including virtual colonoscopies—which rely on X-rays and computer imaging instead of a scope—require a follow-up, usually a traditional colonoscopy, if anything suspicious appears.) Get your first colonoscopy at age 50—earlier if you have a family history of polyps or cancer. Got no polyps? You don't need to go back for 5 to 10 years.
Problem No. 1: Irritable bowel syndrome
The lowdown IBS "is a term doctors use to describe gastrointestinal issues such as recurrent diarrhea, bloating and/or constipation that they can't explain," says Alex Ky, MD, a colorectal surgeon at the Mount Sinai School of Medicine in New York City.
What it feels like The clinical diagnosis is abdominal pain or discomfort for at least three days a month in the past three months, plus at least two of these symptoms: pain that gets better after a bowel movement (BM), changes in BM frequency or a difference in how your BMs look. In some cases, symptoms can become so intense that you don't want to travel for long distances or even leave the house.
MORE: 18 Reasons Why Your Stomach Hurts
Rx Treatment might include over-the-counter medications such as stool softeners, fiber supplements, probiotics or prescription antispasmodic medications to relieve abdominal pain. Low-dose tricyclic antidepressants can reduce the intensity of pain signals going from gut to brain. You may also want to keep a food diary to see if any specific foods are causing flare-ups.
Fact: 60 percent of irritable bowel syndrome sufferers are women. No one is sure why we're so prone; it may be that the nerve cells in our digestive tracts are more sensitive.
Problem No. 2: Diarrhea
The lowdown When food and fluids aren't properly absorbed by the colon walls—most commonly when you have a virus causing inflammation in your intestines—they wind up exiting your body instead. Hello, diarrhea. Other, nonviral culprits include food poisoning, taking antibiotics or a lactose or fructose intolerance.
What it feels like Loose, watery, sometimes explosive stools, often with cramps and bloating.
Rx Traditional advice is to stick to the BRAT diet (bananas, rice, applesauce and toast) or other bland, low-fiber foods. You may lose electrolytes (minerals in your blood) after many episodes of diarrhea, so snack on stuff that's rich in potassium, like avocados, and drink electrolyte-containing fluids, such as Gatorade or coconut water. Check with your doctor before taking over-the-counter antidiarrhea products like Imodium; while they can help with symptoms, they may mess with your body's natural process of getting rid of infection. Most of the time, symptoms resolve on their own within 24 to 48 hours. See a doctor if they don't, if you become dehydrated (signs may include dark urine and a headache) or if you have bloody or black stools.
Problem No. 3: Constipation
The lowdown Clinical constipation is defined as having fewer than one BM every five days. But "everyone's normal is different, and you can go fairly frequently and still feel constipated if you're struggling when you do go," Dr. Ky says.
What it feels like Your poops are hard and dry, so you really have to strain to pass them. You may also have bloating or lower-abdominal discomfort.
Rx Fiber is your best friend, since it bulks up and softens stool, making it easier to pass. Aim for at least 25 grams a day—21g if you're over 50, says Alberto Barroso, MD, a gastroenterologist at Houston Methodist Hospital. (A cup of cooked black beans has about 15g, a medium apple has 4.4g and a cup of instant cooked oatmeal has 4g.) Just follow up all that fiber with water—at least 2 quarts a day—since without it, fiber can actually slow things down.
MORE: 20 Best Foods for Fiber
And don't put off bathroom time! Waiting (say, to squeeze in one more errand) can make you chronically constipated, Dr. Ky says, because the stool stays in your colon, which absorbs more of its fluid, making it drier and harder. If you're really plugged up, try an over-the-counter stool softener, such as Colace. Coffee works, too: The caffeine can stimulate your intestinal tract. For chronic constipation, you can talk to your doc about prescription meds.
Stuck? Try this move
A simple abdominal massage can help relieve constipation, according to a 2009 Swedish study. How to do it: Using both palms, stroke your tummy from the rib cage to about an inch below your belly button six times, then in a clockwise circular movement six times. Repeat for about 10 minutes.
Problem No. 4: Hemorrhoids
The lowdown If you've ever been pregnant, you've likely had them: inflamed arteries and veins in your rectum or the skin around it. You can get them from straining during a bowel movement (which is why you're more susceptible if you have chronic constipation) or from increased pressure on these veins during pregnancy, says Carol Burke, MD, director of the Center for Colon Polyps at the Cleveland Clinic.
What they feel like You may notice bright red blood on your toilet paper or dripping into the bowl but have no other symptoms; otherwise, you may have some itching or irritation around that area, or even feel a hemorrhoid sticking out.
Rx See your MD. Mild hemorrhoids can be treated by eating a high-fiber diet (to prevent constipation and reduce straining) and using over-the-counter pads with witch hazel, like Tucks, to relieve pain and itching. If your hemorrhoid is protruding from your anus, a colorectal surgeon can place a rubber band around it to choke off its blood supply so that it eventually falls off, Dr. Ky says. If that doesn't work, you can have the hemorrhoid removed surgically (which usually requires local anesthesia with sedation but is an outpatient procedure).
Watch out for this pain
Diverticulosis—a condition in which you develop small bulging pouches in your colon—afflicts about a third of adults over 45, according to the Cleveland Clinic. Usually, you don't realize you have pouches. But when one gets infected, a condition known as diverticulitis, you may experience abdominal pain (usually on your left side) that could send you to the ER. Don't worry: Antibiotics calm it down.
Crazy for colonics
Celebs such as Madonna and Janet Jackson have reportedly undergone colonics, a process in which a colon hydrotherapist places a tube in your rectum and flushes water into your colon. Why? The procedure is based on the theory that toxins build up in the colon, causing issues such as weight gain and fatigue, and need to be removed. But medical experts say that this is bogus. In fact, a 2011 Georgetown University review concluded that colonics have no benefit and could lead to side effects ranging from cramping to even death. Same goes for enemas—which Kourtney Kardashian has had—and other supposed colon cleanses. Bottom line: "Your colon does a great job of cleaning itself," Dr. Ky says. "It's not meant to be pristine."
What is inflammatory bowel disease?
A constellation of diseases that involve chronic inflammation of your small intestine and colon, inflammatory bowel disease (IBD) occurs when your immune system goes into overdrive and views food, bacteria and other normal residents of your digestive tract as invaders. The two most common in women are ulcerative colitis and Crohn's disease. Symptoms of both include chronic diarrhea, cramping, abdominal pain, fever, rectal bleeding and unexplained weight loss (since inflammation can keep the colon from absorbing crucial nutrients). Prescription anti-inflammatory drugs, such as azulfidine, along with immune-system suppressors, like Remicade or Humira, can help. To prevent IBD, try loading up on olive oil: According to one British study, people with the highest consumption of oleic acid—found in olive, peanut and grape-seed oils and in butter and some margarines—had a 90 percent reduced risk of the condition compared with those with the lowest intake.
The best way to beat colon cancer
Fecal occult testing, sigmoidoscopy, double-contrast barium enema—there are a plethora of new colon cancer screenings out there, but experts agree that a colonoscopy is the most comprehensive. "It's the gold standard because it doesn't just find cancer—it can prevent it by allowing the surgeon to get rid of potentially cancerous polyps immediately," explains Mark Pochapin, MD, director of the division of gastroenterology at NYU Langone Medical Center.
(Other screening tests, including virtual colonoscopies—which rely on X-rays and computer imaging instead of a scope—require a follow-up, usually a traditional colonoscopy, if anything suspicious appears.) Get your first colonoscopy at age 50—earlier if you have a family history of polyps or cancer. Got no polyps? You don't need to go back for 5 to 10 years.
7 Ways to Stop Procrastinating
Choices are never easy, especially when it comes to life's big ones. Phoebe, 39, came to see me one day, distraught after learning from a doctor that she might not be able to conceive. "How long have you been trying?" I asked. "On and off for eight months," she told me. Even though she had always wanted a baby and had been married for seven years, she confessed that she'd had a lot of trouble committing to getting pregnant. She didn't understand why; in fact, she'd had a similar problem deciding whether or not to marry her (very) long-term boyfriend, to the point that she almost lost him.
Of course, getting married and starting a family aren't decisions you enter into lightly, but Phoebe had a major case of life procrastination. That's what I call voluntarily putting off something you truly want to do, despite knowing that you'll probably be worse off because of the delay.
People tend to think of procrastination in terms of concrete to-dos—waiting until the last minute to turn in a work report, say, or paying bills late. But it can also take hold when making life decisions both small and large, from Should I join a gym? to Do I ask for a raise? These missed opportunities can damage your career or relationship and also give you a nagging, frustrating feeling that you're stuck in a rut of your own making.
MORE: 12 Ways We Sabotage Our Mental Health
Research shows that about 20 percent of adults are chronic procrastinators, but many more of us occasionally put off until tomorrow what we need—and even want—to do today. Yet for the most part, we don't realize that it's happening or that, in the process, we're undermining our own happiness. Procrastinators tend to be far more stressed than those who don't have this habit; they get sick more often, too. If you can suck it up and act, however, you'll find your day-to-day a lot more pleasant and rewarding: Your mind will be released from all that ruminating and second-guessing, paving the way for other opportunities. After all, life is richest when filled with milestones and accomplishments—not with regrets of what you should've and would've done, if only.
So why would a woman push off a marriage or baby she really wants? Why would someone stay in a job she no longer likes? It's not that they're lazy or overly laid-back. Life procrastinators may dread failure. They may have a fear of success, an urge to be defiant, a perfectionist streak or a need to take risks—all of which can get in the way when trying to make a decision. Take my diagnostic quiz to see if you are a life procrastinator, then keep reading to discover what's driving your indecision and find real-world solutions that will finally set you free.
'I don't want to fail'
If you're so afraid of being bad (or, worse, just OK) at something that you'd rather not try it at all, here's a news flash: You're a perfectionist. Perhaps you hardly ever work out because you'd feel terrible if you killed yourself at the gym but couldn't lose the last 10 pounds or hone that six-pack. Carrying this to the extreme, you may also believe that you are only lovable and worthwhile if your performance at everything is nothing less than outstanding.
MORE: 19 Natural Remedies for Anxiety
Try this: The next time you're hemming and hawing over something you could crash and burn at, take a page from Sheryl Sandberg and tell yourself, Done is better than perfect. Chances are, no one will notice if the results aren't up to your exacting standards; they'll just be impressed that you got results, period.
'I'm afraid of being successful'
On the flip side, some of us become paralyzed by imagining that if we excel, we will be expected to keep performing at that level. Or we freak out that the achievement would change our lives in unpredictable and uncontrollable ways. Concerns you may have: If I ask for that promotion and get it, who's going to help out with the kids if I have to put in more hours at the office? Are my work friends going to stop inviting me to lunch?
Try this: Accept uncertainty. The reality is that any choice you make (even if you decide to keep things status quo) will have upsides and downsides. Imagining the potential negatives (My friend at work will be so jealous) and telling yourself that it will work out (She'll deal, or else I'll find a new confidant) can help you stop obsessing and start doing. Worried that you'll be less available for your loved ones? That's a classic fear of success. Keep in mind that if and when you accept a new position or job, you can set boundaries at the outset. Thing is, you can't do that unless you apply first.
'I don't want to be told what to do'
You aim—fine, you need—to be in charge. You probably grew up with an authoritarian parent who was very controlling. Unfortunately, now you're asserting yourself by delaying things that must be addressed, like making basic updates to your circa-1950s kitchen. Your story is: "Hey! No one can order me around!"—even though no one really is—"I'll do it on my terms!" Which may be never.
Try this: When you find yourself resisting a change, ask yourself how you're really feeling at heart. Indecision often masks anxiety, sadness or anger. Perhaps your parents were always fighting about money, so even though you have the cash to renovate, you feel stressed-out about spending it. Figuring out which emotion is stopping you from acting can make a decision clearer because it becomes more obvious that the conflict over taking action is coming from you. In other words, you are fighting only yourself.
'I get a rush out of doing things last-minute'
Some put-offers aren't anxious at all: They thrive on the excitement of scrambling to hit deadlines, often because they find the daily grind boring—and boredom terrifying. A thrill seeker who wants to go on some fantasy vacation, such as a boat cruise in the Galapagos, may delay purchasing tickets but keep checking to see how many spots are left until, finally, she is forced to commit because the trip is almost booked.
MORE: 25 Surprising Ways Stress Affects Your Health
Try this: If you're always telling yourself that you're at your best when under pressure, prove it (in a small, innocuous way). Do a task—like tossing in a load of laundry or completing your expenses at work—at the last minute, as usual. Then one day perform that same chore ahead of schedule. You'll most likely notice that your overall routine seems a little saner and that you have more free time on your hands when you knock stuff off early. Even better: You'll have a full underwear drawer—and a cool trip to look forward to.
3 Everyday Ways to Just Do It
Quick tips that will help you tackle those little things you put off, courtesy of John Perry, PhD, author of The Art of Procrastination.
NAG YOURSELF
It's hard to ignore in-your-face reminders. Put Post-its on the fridge at night with a list of errands for the next day. Program your computer to send alerts, or try a task-manager app like Any.do. Place the bag of clothes to return to the store right by the door so you have to take it with you.
THINK OF AN OMINOUS TASK
Maybe it's changing the oil in your car or cleaning out the attic. Soon you'll find yourself doing what you really need to do because it's better than the dreaded chore. It's all relative: Some activities may be mundane, but they're not nearly as bad as an oil change.
MAKE TINIER TO-DOS
For instance, instead of writing, Send thank-you cards, jot down, 1. Find thank-you cards. 2. Write them out. 3. Address envelopes. Why it works: The thrill of checking off all those little tasks makes you feel so successful that you're revved to keep on going. Mission, accomplished.
Of course, getting married and starting a family aren't decisions you enter into lightly, but Phoebe had a major case of life procrastination. That's what I call voluntarily putting off something you truly want to do, despite knowing that you'll probably be worse off because of the delay.
People tend to think of procrastination in terms of concrete to-dos—waiting until the last minute to turn in a work report, say, or paying bills late. But it can also take hold when making life decisions both small and large, from Should I join a gym? to Do I ask for a raise? These missed opportunities can damage your career or relationship and also give you a nagging, frustrating feeling that you're stuck in a rut of your own making.
MORE: 12 Ways We Sabotage Our Mental Health
Research shows that about 20 percent of adults are chronic procrastinators, but many more of us occasionally put off until tomorrow what we need—and even want—to do today. Yet for the most part, we don't realize that it's happening or that, in the process, we're undermining our own happiness. Procrastinators tend to be far more stressed than those who don't have this habit; they get sick more often, too. If you can suck it up and act, however, you'll find your day-to-day a lot more pleasant and rewarding: Your mind will be released from all that ruminating and second-guessing, paving the way for other opportunities. After all, life is richest when filled with milestones and accomplishments—not with regrets of what you should've and would've done, if only.
So why would a woman push off a marriage or baby she really wants? Why would someone stay in a job she no longer likes? It's not that they're lazy or overly laid-back. Life procrastinators may dread failure. They may have a fear of success, an urge to be defiant, a perfectionist streak or a need to take risks—all of which can get in the way when trying to make a decision. Take my diagnostic quiz to see if you are a life procrastinator, then keep reading to discover what's driving your indecision and find real-world solutions that will finally set you free.
'I don't want to fail'
If you're so afraid of being bad (or, worse, just OK) at something that you'd rather not try it at all, here's a news flash: You're a perfectionist. Perhaps you hardly ever work out because you'd feel terrible if you killed yourself at the gym but couldn't lose the last 10 pounds or hone that six-pack. Carrying this to the extreme, you may also believe that you are only lovable and worthwhile if your performance at everything is nothing less than outstanding.
MORE: 19 Natural Remedies for Anxiety
Try this: The next time you're hemming and hawing over something you could crash and burn at, take a page from Sheryl Sandberg and tell yourself, Done is better than perfect. Chances are, no one will notice if the results aren't up to your exacting standards; they'll just be impressed that you got results, period.
'I'm afraid of being successful'
On the flip side, some of us become paralyzed by imagining that if we excel, we will be expected to keep performing at that level. Or we freak out that the achievement would change our lives in unpredictable and uncontrollable ways. Concerns you may have: If I ask for that promotion and get it, who's going to help out with the kids if I have to put in more hours at the office? Are my work friends going to stop inviting me to lunch?
Try this: Accept uncertainty. The reality is that any choice you make (even if you decide to keep things status quo) will have upsides and downsides. Imagining the potential negatives (My friend at work will be so jealous) and telling yourself that it will work out (She'll deal, or else I'll find a new confidant) can help you stop obsessing and start doing. Worried that you'll be less available for your loved ones? That's a classic fear of success. Keep in mind that if and when you accept a new position or job, you can set boundaries at the outset. Thing is, you can't do that unless you apply first.
'I don't want to be told what to do'
You aim—fine, you need—to be in charge. You probably grew up with an authoritarian parent who was very controlling. Unfortunately, now you're asserting yourself by delaying things that must be addressed, like making basic updates to your circa-1950s kitchen. Your story is: "Hey! No one can order me around!"—even though no one really is—"I'll do it on my terms!" Which may be never.
Try this: When you find yourself resisting a change, ask yourself how you're really feeling at heart. Indecision often masks anxiety, sadness or anger. Perhaps your parents were always fighting about money, so even though you have the cash to renovate, you feel stressed-out about spending it. Figuring out which emotion is stopping you from acting can make a decision clearer because it becomes more obvious that the conflict over taking action is coming from you. In other words, you are fighting only yourself.
'I get a rush out of doing things last-minute'
Some put-offers aren't anxious at all: They thrive on the excitement of scrambling to hit deadlines, often because they find the daily grind boring—and boredom terrifying. A thrill seeker who wants to go on some fantasy vacation, such as a boat cruise in the Galapagos, may delay purchasing tickets but keep checking to see how many spots are left until, finally, she is forced to commit because the trip is almost booked.
MORE: 25 Surprising Ways Stress Affects Your Health
Try this: If you're always telling yourself that you're at your best when under pressure, prove it (in a small, innocuous way). Do a task—like tossing in a load of laundry or completing your expenses at work—at the last minute, as usual. Then one day perform that same chore ahead of schedule. You'll most likely notice that your overall routine seems a little saner and that you have more free time on your hands when you knock stuff off early. Even better: You'll have a full underwear drawer—and a cool trip to look forward to.
3 Everyday Ways to Just Do It
Quick tips that will help you tackle those little things you put off, courtesy of John Perry, PhD, author of The Art of Procrastination.
NAG YOURSELF
It's hard to ignore in-your-face reminders. Put Post-its on the fridge at night with a list of errands for the next day. Program your computer to send alerts, or try a task-manager app like Any.do. Place the bag of clothes to return to the store right by the door so you have to take it with you.
THINK OF AN OMINOUS TASK
Maybe it's changing the oil in your car or cleaning out the attic. Soon you'll find yourself doing what you really need to do because it's better than the dreaded chore. It's all relative: Some activities may be mundane, but they're not nearly as bad as an oil change.
MAKE TINIER TO-DOS
For instance, instead of writing, Send thank-you cards, jot down, 1. Find thank-you cards. 2. Write them out. 3. Address envelopes. Why it works: The thrill of checking off all those little tasks makes you feel so successful that you're revved to keep on going. Mission, accomplished.
Monday, May 12, 2014
7 Vacation Health Hassles, Solved
Killer sunburn—ouch! Stomach-churning motion sickness—oof! Don't let unexpected ailments ruin your trip. Our handy guide will help you bounce back fast.
Swap Your Way Slim at Every Meal
Scale not budging? Your diet could be out of whack. Shed some pounds (without much effort!) by switching up your go-to foods.
7 Tips for Running Your First Race
Running is even more fun when you have a goal in mind. Here's everything you need to know to make your first race an awesome experience.
Friday, May 9, 2014
A Slacker's Guide to Losing Weight Without Trying
If the idea of counting calories or following a strict diet just makes you want to reach for a candy bar, then you'll love these expert-approved ways to drop pounds.
9 Ways to Detox Your Home
Greening your space can be confusing: Should you use natural cleaning products? Which plastics are OK? We've boiled it down to the moves that matter most.
6 Things You Need to Know About Insurance
Here's what the Affordable Care Act means for your family's health insurance coverage.
17 Key Facts About the Affordable Care Act
Don't have health insurance? Here's how the Affordable Care Act (aka Obamacare) will change that.
8 Essentials for Healthy Travel
Whether you're bound for the Caribbean or headed on a weekend road trip, your bag isn't complete without this expert-approved first-aid kit.
15 Tips for Saving Money on Prescription Drugs
Medication can cost a bundle. Here's how to save money on prescription drugs.
14 Health Products You Probably Don't Need
The messages can be seducing: Lose weight without trying. Build muscle without lifting a finger. Wake up flawless. Check out these 14 products that promise, but probably won’t deliver, a healthier you.
Secrets to a Healthy, Stress-Free Family
Our simple do-it-today steps will help you build a strong, happy, healthier family.
Tuesday, May 6, 2014
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