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How to Sculpt a Superhero Body Like Olivia Munn

We aren’t sure which is hotter: Olivia Munn’s fight scenes in X-Men: Apocalypse (out this month) or that latex suit she’s sporting. Either way, we’re digging her toned frame.

Her secret: the Swiss Ball Inchworm, says Ken C. Tran of Dax Gym in Montreal, who, along with trainer Karine Lemieux, helped transform the 35-year-old into the badass Psylocke. “It’s a great core workout and hamstring stretch, and it improves muscle strength and endurance in your shoulders, arms, chest, and thighs,” he says. Using a Swiss ball ($30, amazon.com), do 3 sets of decreasing reps (4, 3, 2), adding more as you improve, 3 times a week.

RELATED: A 6-Move TRX Workout to Strengthen Your Entire Body

How to do the Swiss Ball Inchworm:

Start in a push-up position with hands on the floor and toes close together on a Swiss ball (“A” in the image below). Keeping legs straight, lift butt, and roll ball forward as far as you can toward hands (“B” in the image). Walk hands forward, lowering back down to “A.” To make it harder, add a push-up before performing the next rep.

Hot-Move_Olivia-Munn_Rev




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5 Signs Its Time to Take a Rest Day

Image: Pond 5

Image: Pond 5

We’ve all been there: Just when you’re getting into the groove of your new workout obsession—wham! Suddenly your knee is killing you, or your quads are hurting in a way that just doesn’t feel right. Yep, you’ve over-worked yourself into an injury—and are suddenly wondering why you didn’t take a few more rest days along the way.

RELATED: This Is How Many Calories You’re Burning in an Hour

So what gives? First, it’s important to understand physiologically, what happens when we exercise. “When you exercise, you’re causing a bit of trauma to the body,” says Noam Tamir, Certified Strength and Conditioning Specialist and owner of TS Fitness New York City. Essentially, when you exercise, you create micro-tears in your muscles. Then, when your muscles repair, they grow stronger.

However, Tamir says, “The more you work, the more you train, the more stress you’re putting on the body. If you’re not allowing the body to recover, you’re causing yourself more harm than good.” After all, exercise doesn’t just impact your muscles—it impacts your digestion, kidney function, hormone regulation, and more. Before injury strikes, listen to these five signs that might indicate your body needs some time off.

RELATED: Is My Workout Too Easy? Here’s How to Tell

5 Signs Your Body Needs a Rest Day

1. You’re always sore.
Sure, a bit of muscle soreness after a particularly strenuous workout is totally normal, especially if you’re newer to exercise or you’re switching up your routine. But if you’re exercising regularly, you shouldn’t constantly be feeling sore, says Tamir. Depending on the muscle group, you should always give your muscles 24 to 48 hours to recover between training sessions, and if you still feel sore, it’s possible you’re overtraining. According to Rice University, “Overtraining can best be defined as the state where the athlete has been repeatedly stressed by training to the point where rest is no longer adequate to allow for recovery.” Persistent muscle soreness, getting sick more often, or frequent injuries are all physical symptoms of overtraining. Fortunately, recovery is simple—just take it easy for a few days!

RELATED: The One Foam Rolling Move You Need to Do

2. You’re constantly tired or moody.
Moodiness, depression and fatigue are also indications that you might be overtraining. Most of us have heard that exercise is supposed to make us happier, thanks to a rush of endorphins—a stress-fighting chemical—in the brain. (Fun fact: Endorphins also help prevent you from noticing the pain of exercising. Thanks, brain!) However, those endorphins are also accompanied by cortisol, a stress hormone. And when cortisol levels remain high for an extended period, they take a toll on mental health.

RELATED: 6 Signs That You’re Exhausted (Not Just Tired)

3. Your heart rate is abnormal.
One of the best ways to gauge if you’ve been overtraining is to check your heart rate, Tamir says. “I’ll take my resting heart rate in the morning. If I’m above my normal, then I know that my body is not really ready for a hard workout that day. That’s one of the best ways to judge your readiness to exercise.” Rice University notes that a lower-than-normal heart rate can indicate overtraining, too. Ready to experiment with this method? Try taking your resting heart rate daily to figure out what’s normal for you.

RELATED: Yoga Made Simple: 3 Stretches You Need in Your Life

4. You’re stiff all the time.
If a few too many days of pounding the pavement leaves you unable to bend over and pick up a penny off the sidewalk without creaking knees, it might be time to take it easy for a while. “If your body doesn’t have the proper mobility, you’re going to create dysfunction in your movement pattern,” Tamir says. In other words, doing the same activity over and over (running, cycling, lifting) without proper recovery is going to cause injury. Tamir recommends stretching and foam rolling on your recovery days to keep your body limber and prevent injury.

RELATED: 7 New Recovery Tools You’ll Love to Hate

5. Your pee is dark yellow.
Yep, we had to go there. While most people are more aware of the need to stay hydrated while exercising, says Tamir, many of us start to exercise when we’re already dehydrated. Urine is one easy indication that we’re too dehydrated to start working out. Common culprits include having a few drinks the night before exercising or getting up in the a.m. and drinking nothing but coffee. Think you can rehydrate while working out? Afraid not. It takes at least 45 minutes for the body to recover from even mild dehydration.

The best thing about noticing these symptoms? It’s a whole lot easier to relax, stretch and drink H2O than it is to recover from an injury or serious overtraining. A little R&R is just what your body ordered.

dailyburn-life-logo.jpg Life by Daily Burn is dedicated to helping you live a healthier, happier and more active lifestyle. Whether your goal is to lose weight, gain strength or de-stress, a better you is well within reach. Get more health and fitness tips at Life by Daily Burn.



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Climate Change May Mean More Smoggy Days to Come: Study

By Dennis Thompson
HealthDay Reporter

THURSDAY, April 21, 2016 (HealthDay News) — Climate change could cause many major American cities to experience more days with heavy ozone pollution in the coming decades, a new study predicts.

If emission rates continue unchecked, regions within the United States could experience between three and nine additional days of unhealthy ozone levels between May and September by 2050, the study authors said.

The researchers are concerned that climate change could undo the progress made under the Clean Air Act to rid U.S. skies of air pollution.

“We found, in fact, that climate change could be a monkey wrench in our plans,” said study co-author Loretta Mickley. She is a senior research fellow at Harvard’s School of Engineering and Applied Sciences in Cambridge, Mass. “The number of bad ozone days per summer could double — could increase by as much as a week — by the 2050s,” she said.

California, the Southwest and the Northeast could be most affected, each possibly experiencing up to nine additional days of dangerous ozone levels. Much of the rest of the country could experience an average increase of more than two days, the study found.

Ozone pollution, also called smog, occurs more frequently on hot days, Mickley said.

On those days, the heat bakes emissions produced by traffic, industry and other human sources, speeding up chemical reactions that produce ozone, Mickley said. It’s even worse when winds die down, preventing the ozone from circulating away, the researchers explained.

“That means the air just cooks, and the ozone builds up,” Mickley said.

Smog mainly harms the respiratory system, causing inflammation of the airways and prompting asthma attacks, she explained.

“There are doctors who say they can tell the ozone level by the number of asthma patients they get in a day,” Mickley added.

Studies have shown that high-ozone days are associated with increased hospital admissions and a rise in the death rate, according to the U.S. Environmental Protection Agency.

Although heat has long been known as an important driver of ozone episodes, it’s been unclear how increasing global temperatures will impact the number of heavy smog days faced by U.S. cities, the researchers said.

Mickley and her colleagues developed a model that used observed relationships between temperature and ozone from across the United States to predict future ozone episodes.

The findings suggest that rising temperatures due to climate change will cause cities to experience a greater number of heavy smog days.

However, the investigators also predicted that at extremely high temperatures, beginning in the mid-90s, ozone levels stop rising with temperature in many locations.

This phenomenon, known as ozone suppression, was found in 20 percent of measurement sites across the United States. This finding showed that predicting heavy smog days is more complicated than earlier thought, the researchers said.

The extra ozone days can be avoided, but Mickley said this will require countries to take even more drastic action to reduce their carbon footprint.

“We’d have to make still larger cuts than we’re planning to in emissions,” she said. “We’d have to cut our emissions by half from the present day.” Moving to electric cars, switching to “green” forms of energy such as solar or wind, and other heavy changes to the energy infrastructure could accomplish this, she added.

John Walke, director of the clean air project for the Natural Resources Defense Council, said that the Clean Air Act could ensure that these necessary changes are implemented in time to keep the skies clear.

The Clean Air Act requires states to reduce emission rates so that air pollution remains at a safe level, Walke said. Even if climate change causes more ozone production, the federal law will automatically push back against that by requiring states to implement additional measures to reduce pollution.

“I don’t believe these findings will be fully realized in the United States because of our strong health-focused laws,” Walke said. “The solution, were we to face a greater contribution from higher temperatures, would be to require greater reductions in the pollution that forms ozone.”

The study was published April 21 in the journal Geophysical Research Letters.

More information

For more on ozone pollution, visit the U.S. Environmental Protection Agency.





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People With HIV May Age Faster Study Suggests

THURSDAY, April 21, 2016 (HealthDay News) — People with HIV may age prematurely, putting them at increased risk for an earlier death, a new study indicates.

With antiretroviral therapy, many people with HIV can expect to live for decades after being infected with the AIDS-causing virus. However, doctors have noted that these patients often show signs of premature aging.

Using what they called a highly accurate marker for aging on a biological level, the study authors reported that HIV seems to cause an average of nearly five years of premature aging. This increases the risk of early death by 19 percent, according to the study published April 21 in the journal Molecular Cell.

“The medical issues in treating people with HIV have changed,” said study co-author Howard Fox, a professor in the department of pharmacology and experimental neuroscience at the University of Nebraska Medical Center in Omaha.

“We’re no longer as worried about infections that come from being immunocompromised. Now we worry about diseases related to aging, like cardiovascular disease, neurocognitive impairment and liver problems,” he said in a journal news release.

It may be possible to develop drugs to slow or prevent premature aging in people with HIV, but the researchers said the best option at the moment is for patients to follow healthy lifestyle habits. They include proper nutrition, regular exercise and avoiding drugs, alcohol and tobacco.

More information

The U.S. Centers for Disease Control and Prevention has more about HIV/AIDS.





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Teen Moms May Ignore Advice for Helping Babies Sleep Safely

THURSDAY, April 21, 2016 (HealthDay News) — Teen mothers may not be following recommendations meant to reduce the risk of SIDS in their infants, a small study finds.

The study included 43 teen mothers with infants aged 2 months to 21 months. The mothers were recruited from high school daycare centers in Colorado.

Most of the mothers knew about SIDS (sudden infant death syndrome) and preventive measures, such as not sleeping with their infants and not placing blankets and pillows in the baby’s sleeping area. Despite knowing about the safety recommendations, many of the mothers ignored them, the researchers said.

The most common reasons for doing so included mothers believing that babies slept better and were safest in bed with them, and concern that babies would be cold and less comfortable without blankets, the findings showed.

All of the mothers said they thought their instincts were more reliable than other opinions. That was true even when their instincts directly contradicted expert advice and safe sleep recommendations, the study found.

The study was published April 21 in The Journal of Pediatrics.

First-time mothers often feel timid and uncertain, according to study author Dr. Michelle Caraballo and colleagues from the University of Colorado and Children’s Hospital Colorado. But teen mothers in this study appeared to have great confidence in their ability to decide what was best in terms of sleep practices for their infants, the researchers said.

“We learned that almost all teenage mothers were already aware of the [sleep] recommendations, yet they were making deliberate decisions to practice unsafe behaviors,” Caraballo said in a journal news release.

The study authors concluded that new methods are needed to improve sleep safety for infants of teen mothers.

The researchers suggested making sure health care providers give accurate, consistent information. In addition, Caraballo’s team said that there is a need for innovative public education campaigns targeting teen mothers.

Experts at the American Academy of Pediatrics and elsewhere recommend that those caring for infants should:

  • Always place the baby on his or her back to sleep, including naps, and always on a flat, firm surface.
  • Put babies to sleep in their own crib or bed, whether it is in the parents’ room or a separate room.
  • Use a blanket sleeper or a second layer of clothing instead of a blanket.
  • Keep the baby’s crib free of toys, blankets and bumpers.
  • Never smoke in a baby’s room or home.
  • Supervise “tummy time” when the baby is awake.

More information

The American Academy of Pediatrics has more about SIDS.





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How to Make the Ultimate Stay-Slim Smoothie

Photo: Ilian Bagwell

Photo: Ilian Bagwell

“Fruits and vegetables are an essential part of a healthy diet,” said everyone ever. But this just in: Eating the ones with the highest levels of flavonoids (antioxidant, anti-inflammatory plant compounds) can help you avoid weight gain, according to a study published in The BMJ. Fill your next breakfast with flavonoids with this smoothie from Health’s nutrition pro, Cynthia Sass, RD.

RELATED: 26 Quick, Healthy Juice and Smoothie Recipes

In a blender, combine ¼ cup each chopped apple, navel orange, strawberries, celery, green bell pepper, tomato and blueberries; ½ cup brewed black tea; a small, peeled baby beet; ¼ large avocado (or ½ small avocado); ¼ cup chickpea flour; 1 tablespoon honey; and ½ teaspoon freshly grated ginger root.

Blend until smooth. For an extra flavonoid boost, stir in a teaspoon of matcha green tea powder after pouring.




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Nagging Your Kids About Weight Might Backfire

By Randy Dotinga
HealthDay Reporter

THURSDAY, April 21, 2016 (HealthDay News) — When parents believe their children are overweight — regardless of whether they are or not — those kids are likely to gain weight, a new study suggests.

“Parental perceptions may be something of a self-fulfilling prophecy,” said study co-author Angelina Sutin. She is an assistant professor with the department of behavioral sciences and social medicine at Florida State University College of Medicine in Tallahassee.

But shouldn’t parents notice and take action if their kids weigh too much?

Not necessarily, the researchers said. Kids who were overweight gained less weight if their parents thought they were normal weight, the study found.

“In this case, misperception may be protective,” Sutin said.

Findings from the study were released online April 21 in the journal Pediatrics. And, while the study found a link between parental perception and kids’ weight, it wasn’t designed to prove cause-and-effect.

Sutin said she and a colleague were inspired by studies that found “adults who perceive themselves as overweight tend to gain more weight over time than adults who perceive themselves as normal weight” — no matter what their starting weight status.

In the new study, the researchers looked at the results of an Australian research project that tracked more than 3,500 children and their parents. The project followed the kids at two-year intervals from ages 4 to 5 through ages 12 to 13. The parents (97 percent mothers) answered questions about how they perceived their children’s weight.

At ages 4 to 5, three-quarters of the children had a healthy weight. Twenty percent were actually overweight or obese, but their parents generally thought they had a normal weight, the investigators found.

Over time, “among children who measured in the overweight category, children gained more weight if their parents perceived them as overweight,” Sutin said.

The study that the researchers reviewed didn’t have specific information on the number of extra pounds gained. Sutin said that can be “difficult to quantify because children are still growing and the meaning of weight gain in childhood varies by height.”

The study relied on the commonly used measurement called body mass index (BMI). BMI provides a rough estimate of a person’s body fat based on height and weight, and for children, it also includes age and gender.

But the study also didn’t specify how much BMI increased when parents perceived kids as overweight. Instead, the study simply suggested that a connection exists between parental perceptions and extra pounds when a parent thinks a child is overweight.

The researchers didn’t find any connection to the parents’ weight. But they also didn’t have any information on how parents perceived their own weight.

What do the researchers think might be at play?

“One explanation may be that when parents perceive their children as overweight, they may be less likely to monitor their children’s food intake and physical activity,” Sutin said.

“In adulthood, individuals who feel stigmatized because of their weight tend to overeat and avoid physical activity. Similar mechanisms may also operate in childhood. And, even if parents try to limit their children’s food intake, children may rebel and subsequently eat more,” she added.

Dustin Duncan, an assistant professor in the department of population health at the New York University School of Medicine, endorsed the study. Like Sutin, he noted that it’s not clear why parental perceptions about overweight kids might become reality.

It’s possible, he said, that parental obsessions about weight could transfer to their kids, playing out through poor mental health and “coping strategies,” such as overeating.

Duncan cautioned that because this is a single study, parents shouldn’t try to alter how they perceive their children’s weight based on this study’s findings.

There’s little research into the best ways that parents can address weight in their kids, he said. More studies are needed to help parents understand how to best communicate with their children about weight issues, he added.

In the meantime, what can parents do?

“Parents should talk to their children about what it means to be healthy, rather than focusing specifically on weight,” Sutin recommended.

“It may be more effective for parents to discuss the importance of healthy eating and physical activity for overall health — and provide plenty of opportunities for both in the daily lives of their children — than focus specifically on weight,” she said.

More information

For more on children and weight, visit the U.S. Centers for Disease Control and Prevention.





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Anatomy May Be Key to Female Orgasm

By Dennis Thompson
HealthDay Reporter

THURSDAY, April 21, 2016 (HealthDay News) — Despite what’s often portrayed in movies and on TV, most women can’t orgasm with penetration alone during sexual intercourse.

And simple anatomy is to blame, a new evidence review suggests.

Each woman’s ability to orgasm during sex depends almost wholly on physical development that occurred while she was still in the womb, according to the review authors.

During gestation, the clitoris begins to drift up and away from the vaginal opening, the researchers said.

But among women whose clitoris drifted too far up, it may be very difficult or even impossible to have an orgasm during sex, because traditional lovemaking doesn’t provide enough friction to stimulate the clitoris, said Dr. Maureen Whelihan. She’s an obstetrician and gynecologist in West Palm Beach, Fla., and an expert with the American College of Obstetricians and Gynecologists.

“It’s not her fault. She was born that way,” said Whelihan, who was not involved with the research but reviewed the findings.

The researchers said they have figured out the distance between a woman’s clitoris and her urinary opening that can predict whether she will be able to orgasm during sex, without any additional stimulation.

The “magic number” is 2.5 centimeters — slightly less than 1 inch, said Elisabeth Lloyd, who was not involved with the new study. Lloyd is an affiliated faculty scholar with the Kinsey Institute for Research in Sex, Gender and Reproduction at Indiana University-Bloomington.

“It’s so strong a correlation that if you give us a woman who has a distance of 3 centimeters, we can very reliably predict she won’t have orgasm with intercourse,” Lloyd said. “Women can do this measurement themselves or with their partner, to help explain their own sexual experience.”

Other factors, such as penis size, the skill of the sexual partner or the intensity of desire “might have some effect, but it really is the anatomical distance that seems to be predictive,” Lloyd said.

Exposure to male hormones in the womb increases the amount of drift, Lloyd said. “If she’s exposed to a lot of androgen, the clitoral bud migrates far away,” she said.

Between 70 percent to 90 percent of women are unable to achieve orgasm with penetration alone, Whelihan said.

“Of those that claim they can have purely vaginal orgasms, 90 percent of them say they have to be on top,” she added. “Guess what? When you’re on top, sitting on the partner’s erection and grinding on his abdomen, it’s really not just a vaginal orgasm. You’re rubbing your clitoris on his abdomen or pelvis.”

Nine out of 10 women in her practice have had an orgasm during their life, Whelihan said, but nearly all needed direct clitoral stimulation to achieve it.

What about the G-spot, the erogenous area purported to exist inside the vagina? Autopsies haven’t consistently supported the existence of the G-spot, the evidence review said.

A majority of sex experts don’t believe there is such a thing, Whelihan said. “According to most of the experts, we believe if the G-spot exists then it only exists in a few women,” she said.

Couples determined to achieve female orgasm during intercourse should start paying more attention to the clitoris, Lloyd and Whelihan said.

Couples can use positions where the female is on top, which allows the woman to get more friction against her clitoris. Or they can use a sexual position that allows either the man or the woman to rub the clitoris during sex, either with fingers or a sex toy, Whelihan said.

“There are many ways to have an orgasm where she’s having hers while he’s having his,” she said. “Couples should not focus on something that will never change anatomically, and instead find ways to allow for some type of clitoral stimulation during penetration.”

However, couples also should remember that orgasm with intercourse is not necessary for a woman to have a healthy or enjoyable sex life, Lloyd added.

“I think this approach is traditional, and it’s very common, but it’s problematic. We’ve learned in our research there are so many women who do not have orgasm with intercourse on a regular basis,” Lloyd said. “To put this banner of healthiness as having orgasm with intercourse kind of stacks the deck against these women who, because of their anatomy, cannot have orgasm with intercourse.”

The evidence review was conducted by Leslie Hoffman of the department of anatomy at Indiana University School of Medicine, and colleagues. The report was published online April 4 in the journal Clinical Anatomy.

More information

For more on female orgasms, visit the Society of Obstetricians and Gynecologists of Canada.





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Why More and More Young Adults Are Getting Plastic Surgery

Photo: Getty Images

Photo: Getty Images

Trend we hate alert: More and more young adults are itching to change their physical appearance by going under the knife.

According to the American Academy of Facial Plastic and Reconstructive Surgery, 64 percent of facial plastic surgeons surveyed saw an increase in injectable treatments or cosmetic surgery in people under 30 in 2015. Experts point to our selfie-obsessed culture and the so-called Kardashian effect—but it’s not just a millennial mind-set. Eighty-two percent of the surgeons surveyed said that celebrities were a big influence on the decisions of patients of all ages to get plastic surgery last year.

RELATED: 7 Celebs Who’ve Said Goodbye to Breast Implants

“Patients bring pictures of celebrities on their cell phones or show me photos they found on social media of what they want to look like,” says Eugene Kim, MD, a board-certified plastic surgeon in Beverly Hills.

Deep breaths, everyone. Whatever happened to just slapping on a Valencia filter and loving your features exactly as they are?




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Eating Disorders Seem More Common in Schools Where Girls Predominate

WEDNESDAY, April 20, 2016 (HealthDay News) — Eating disorders may be more prevalent at schools where a greater portion of the student body is female, a new study suggests.

British and Swedish researchers analyzed data from Sweden, and also found the risk increased when more of the students’ parents had a university education.

“Eating disorders have an enormous effect on the lives of young people who suffer from them — it is important to understand the risk factors so that we can address them,” said study leader Dr. Helen Bould.

Bould is a child and adolescent psychiatrist at the University of Oxford in England.

“For a long time, clinicians in the field have noted that they seem to see more young people with eating disorders from some schools than others, but this is the first empirical evidence that this is the case,” she said in a university news release.

However, the study did not prove that these factors caused an increased risk of eating disorders among students.

“Unfortunately, this study can’t tell us what it is about schools that affects the rates of eating disorders: it might be an unintentional effect of the aspirational culture of some schools that makes eating disorders more likely; it might be that eating disorders are contagious and can spread within a school,” Bould said.

“On the other hand, it could be that some schools are better than others at identifying eating disorders in their students and ensuring they get diagnosed and treated,” she added.

Girls are more than 2.5 times as likely as boys to have an eating disorder such as anorexia nervosa, bulimia and binge eating, according to the U.S. National Institute of Mental Health.

More information

The U.S. National Institute of Mental Health has more on eating disorders.





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