Try a Cheerleading-Inspired Workout!

Anyone who’s seen Bring It On (so, basically any woman over the age of 25) is well acquainted with the argument for why cheerleading should be considered a sport in its own right—not just a companion to other sports. But even though the movie came out 13 years ago, the American Medical Association’s (AMA) House of Delegates just considered whether cheerleading should be classified as an official sport at its annual meeting last week.

Ultimately, the AMA voted to hold off on making a final decision until a formal report on cheerleading is prepared, which could take a couple of years. If cheerleading is recognized as a sport by the AMA, it could lead to regulations for coach training and standardized safety requirements.

While standing on the sideline and waving pom poms might not qualify as vigorous physical activity, competitive cheerleaders get a full-body workout by preparing routines for judged competitions that require flexibility, balance, stamina, coordination, core strength, and cardiovascular endurance, says Lauren Boggi Goldenberg, a former UCLA cheerleader and founder of the Lithe Method, a cardio-cheer-sculpting fitness studio with locations in New York and Pennsylvania. What’s more, cheerleading movements are dynamic, explosive, and sharp—and because cheerleaders often support each other’s body weight, competitive cheerleading counts as cardio and strength-training exercise, says Goldenberg.

The good news: You don’t need to join a squad or even buy a pair of pom poms to try the moves that make cheerleading such a butt-busting workout. Goldenberg suggests doing these exercises from Lithe Method if you want a taste of what a cheer-inspired workout is all about:


Toe touch abs
Lie on your back with your core engaged, arms at your side. Inhale, and draw your knees into your chest as you press a small exercise ball to your shins. Exhale, and roll up, balancing on your sit bones as you bring your upper body off the ground. While you press the ball into your right shin with your right hand, extend your left arm upward to form one side of a high V. Then extend and open both legs into an elevated V about 45-degrees off the ground, extending your right arm as well to hold the ball in place. Roll back down to the starting position, roll the ball to the left shin, and repeat on the other side. Do 10 repetitions on each side.


Liberty raises in T
Begin standing on your left leg with your right leg bent at a 90-degree angle and your knee lifted to waist height. Engage your quads and glutes, and suck your belly button in toward your spine to activate your core. Raise your arms straight out to the sides and inhale as you lift your chest and pull your shoulders down and away from your ears. Keeping your right leg in the air, exhale and lift your left heel off the ground. Lower your heel and repeat 15 to 30 times. Then lower your right leg to the floor, and repeat on the other side.


Cheer preps with high V, low V
Begin standing with your feet together. Holding one- to three-pound weights in each hand, extend your arms to the side with your triceps engaged. Keeping your arms stiff, breath in and bend your knees, sitting back slightly as if you’re preparing to hop (not sit down). Then, pull up through your knees and squeeze your glutes and core as you stand up straight, balancing on the balls of your feet as you bring both a few inches off the ground. As you rise up, extend your arms above your head and slightly forward so they form a V, with your arms just in front of your ears. Then gently lower your heels to the ground as you simultaneously drop your arms down to form a low V, bend your knees, and sit back again. Repeat the entire movement quickly and continuously for 30 reps.


Double jump squats
(2:11)
Begin standing with your feet together. Hold two one- to three-pound hand weights up by your armpits with your elbows pointing down and pressed against your sides, palms facing each other. Come up off your heels and hop up twice, landing each time on the balls of your feet. On the third hop, land with your feet shoulder-width apart. Keeping your back straight, sit back into a squat as you drop your arms and bring the weights down along the outside of your ankles. Hop your feet together as you stand and bring the weights back up to the starting position. Continue the hop-hop-squat sequence without pausing for 30 reps.

exercise photos: Courtesy of Lithe Method

Photos: iStockphoto/Thinkstock

More from WH:
The Benefits of Dance Workouts
Print It: The Dance Workout
21 Ways to Make Fitness Fun

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The Easiest Way to Feel More Satisfied with Your Job

Raise your hand if you’ve logged onto Twitter, watched a YouTube video, or stepped out to hit the gym during the workday today. You’re not alone. Ninety-three percent of people say they do a personal activity during work hours in the average week, according to a new Captivate Network survey.

The survey responses—from more than 800 workers in the U.S. and Canada—showed a 30 percent increase in the number of people who worked more than nine hours a day in the past two years (Captivate Network asked the same question in 2011).  Yet there was also an 11 percent increase in the number of people who said they have a solid work/life balance. The researchers’ reasoning: A trend they’re calling “homing from work”—everything from making travel plans to using social media to running out of the office for a doctor’s appointment or to buy a gift.

“That’s reality, it’s how we have to manage things to get it all done,” says Cali Williams Yost, work flexibility expert and author of Tweak It: Make What Matters to You Happen Every Day. “The question is, how do you do it in a way that’s thoughtful and deliberate so that you are performing your job on the job and also being your best in the other parts of your life?”

That’s where these tips come in. Incorporate them into your workday to boost your balance—and happiness:

Remember this mantra: Your job comes first
Work should always be your priority, says Heather R. Huhman, career expert and president of Come Recommended, a content marketing and digital PR consultancy. Log a few hours at your desk before breaking to handle something personal, she says—don’t sit down at your computer and immediately start scrolling through tweets. Lunchtime is a good time for a breather or an errand. You might also have to flex your schedule muscles: If you know you’re going to have to handle some personal business in the afternoon but your workday is going to be crazy, go into the office a little earlier, says Yost, or wake up early and do the opposite of “homing from work”—working from home—for a little while.

Have a purpose and a time slot
Whatever you’re breaking for, know what it is and how long you have, says Yost. That could mean taking 15 minutes to catch up on the news or walk around the block a few times—it just has to be intentional, she says. “You have an activity you want to complete, and you complete it. Then when that’s over, it’s over.”

Keep it SFW
Whatever personal business you’re dealing with should help keep you balanced—without throwing your colleagues off-kilter. Don’t do anything that causes a disruption, says Yost. An argument on the phone with your partner? Not cool. Same with conducting a full-on job search or doing any work for your side gig, she says. (But Yost does give you the green light to maintain your network, such as by having coffee with a colleague or updating your LinkedIn profile.)

Know your office’s (and boss’s) policies
Of course, much of what’s deemed appropriate or inappropriate for you to do on the job will come down to your specific situation. “You really have to read the culture of your organization,” says Yost. It might be fine for your friend to Facebook message you from her cubicle, but that doesn’t mean it’s OK for you to log on. And while another pal might be permitted to slip out of the office every now and then without announcing it to her boss, you might always have to ask your supervisor for permission. What it comes down to: “Know what your unofficial and official workplace rules are, and respect them,” says Huhman.

photo: iStockphoto/Thinkstock

More from Women’s Health:
How Yoga Can Help You on the Job
Should You Re-Route Your Career Path?
How to Fund Your Awesome Idea

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Get This: Online Video Dating Is Now a Thing

Check out the list of links that should be on your radar today:

A new dating app just launched—and it features video profiles! [Refinery29]

You have to watch this video of President Obama “singing” Daft Punk’s “Get Lucky.” [BuzzFeed]

The first ever on-bag contest from popchips starts today: It’s kind of like looking for one of the golden tickets from Charlie and the Chocolate Factory, but the 25 winners get flown to L.A. to see Katy Perry in concert. [popchips blog]

Three-quarters of people in the U.S. are living paycheck-to-paycheck, according to a new survey. [CNN Money]

Recent Yellowstone visitors are not happy campers: There’s been a norovirus outbreak at the national park, as well as at Grand Teton. [UPI.com]

New research reveals that third-hand smoke can damage your DNA. [Huffington Post] 

Apparently Cap’n Crunch (as in, the guy on the cereal box) only wears a naval commander’s uniform, not a captain’s…so the U.S. Navy has come out and announced that there is, in fact, no record of a Cap’n Crunch. Thanks for clearing that up, guys. [Newser]

A red panda went missing from the National Zoo in Washington, D.C., yesterday evening. How does that happen?! Luckily, the animal has since been found and returned. [National Geographic]

The geeky stereotype associated with working in computer science is keeping more women from pursuing jobs in the field, finds a new study. [UPI.com]

photo: Digital Vision/Thinkstock

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The Danger of Eating Too Much Red Meat

The next time you’re trying to decide between a burger and a chicken club, you might want to keep this in mind: Eating too much red meat might boost your risk for type-2 diabetes, according to a new study published in the journal JAMA Internal Medicine.

Researchers from the Harvard School of Public Health analyzed three studies that included food frequency questionnaires and health data from more than 149,000 men and women in the U.S.  Compared with a control group that didn’t change their red meat intake at all, participants who increased their red meat consumption by more than half an additional serving per day had an increased risk of developing Type-2 diabetes by 48 percent over four years. On the other hand, those who cut back on red meat by at least half a serving per day had a decreased risk of 14 percent.

Since this was an observational study, the authors didn’t examine why the link may exist, says William Evans, PhD, head of the Muscle Metabolism Unit at GlaxoSmithKline and author of the commentary that accompanied the study. One possible explanation: Since some cuts of red meat are high in saturated fat—which previous studies have linked to heart disease and increased insulin resistance—eating more of it could be to blame, says Evans.

As a good rule of thumb, less than 10 percent of your daily calorie intake should come from saturated fat, according to the Centers for Disease Control and Prevention. Other foods that contain the harmful fat include whole milk, high-fat cheeses, and anything loaded with butter, says Evans.

If you’re feeling majorly bummed right about now, there is some good news: You don’t have to give up red meat altogether. Leaner portions of it, like sirloin or round cuts, contain less saturated fat. So when you’re in the mood for something other than chicken and fish, you’re better off sticking with one of those—at least most of the time.

photo: iStockphoto/Thinkstock

More from Women’s Health:
6 Reasons to Eat Less Meat
Assess Your Diabetes Risk in Five Minutes
The Healthiest Meats & Seafood

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Doing THIS With Your Partner Leads to More Sex

Want to have more sex with your guy? Just slip into something seductive…like your running shoes. Seriously: Couples that run together may have more sex, according to a recent survey conducted by Wakefield Research.

For the Brooks Run Happy Nation Report, 1000 runners across the country weighed in on how pounding the pavement affects peoples’ lives—and 66 percent of respondents said that couples that run together have more sex.

While it’s unclear whether the runners polled were talking about their own sex lives or guessing what goes on in other runners’ bedrooms, it makes sense that running together could boost both of your libidos, says Terri Orbuch, Ph.D., relationship expert and author of Finding Love Again: 6 Simple Steps to a New and Happy Relationship. After all, running releases adrenaline and endorphins, the same brain chemicals triggered by love and arousal. And when your partner is running alongside you as these feelings flow, something awesome happens: You associate the good vibes with your partner, which makes you want him or her even more—and vice-versa.

Better yet, the feel-good chemicals that flow post-run make you feel awesome about your body—and more willing to show it off between the sheets, says Orbuch.

That said, running isn’t the only thing you can do with your partner to amp up your arousal. Any strenuous exercise—think cycling, hiking, aerobics, kickboxing, intense weight lifting, and even salsa dancing—should stoke both of your libidos.

If your partner isn’t into fitness—and the prospect of more sex doesn’t change that—other activities like riding a roller coaster, seeing a scary movie, or trying an extreme but not-so-strenuous sport like paragliding together can produce similar effects, says Orbuch. The key is that all of these activities trigger the same intense adrenaline rush that makes runners want to take off their sneakers… along with everything else.

photo: iStockphoto/Thinkstock

More from Women’s Health:
Workout Routines For Couples
6 Reasons to Start Running
The Beginner Running Plan

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Get This: Now You’ll Know If Your Meat Ate GMOs

Check out the list of links that should be on your radar today:

The USDA just approved the first label to certify that your meat consumed a GMO-free diet before it ended up in the grocery store. [NYT]

Nationwide, the smoking rate is on the decline. [USA Today]

The average American spent less time working last year… [WSJ]

…But she also spent more time watching TV, according to the American Time Use Survey released by the Labor Department yesterday. [WSJ]

Newly popular office perks like free lunch and snacks are hazardous to your waistline. Help work off those extra calories with these tips[NYT]

In light of James Gandolfini’s death, the American Heart Association says that cardiac arrests like his are scarily common: The organization predicts that 715,000 people will have a heart attack this year. [USA Today]

Rumor has it that baby Kimye has a name—and it’s North West. *Insert eye-roll here.* [Vulture]

More proof that the label gluten-free doesn’t automatically make something healthy: Dunkin’ Donuts just announced that it will introduce a gluten-free cinnamon sugar donut. [UPI.com]

Justin Bieber’s third—we repeat, third—fragrance comes out next month. That means a whole lot of people must have actually bought the first two. [The Cut]

photo: iStockphoto/Thinkstock

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FDA Moves Forward With OTC Plan B-One Step Approval

Since April 2013, we’ve been closely following the legislation ordering emergency contraception (like Plan B One-Step and its generics) to be accessible over the counter, without any age or point-of-sale restrictions. Check out the latest developments below, and continue checking back for more coverage.  

Emergency contraception is now closer to making its debut on store shelves. Yesterday,the FDA approved the use of Plan B-One Step without a prescription for women of all ages. This announcement marks the FDA’s compliance with the April 5 order by Federal Judge Edward Korman, which ordered the FDA to make levonorgestral-based emergency contraceptives available without any age or point-of-sale restrictions.

While Korman originally asked that all morning after pills of this type be available on store shelves, his back-and-forth battle with the DOJ ended in a compromise on June 10, when they announced that they would make Plan B One-Step (the most popular brand on the market) available without restrictions and Korman accepted this. As a result of that, Plan B’s manufacturer provided a supplemental new drug application to the FDA, and the FDA approved this on Thursday.  The only downside: this still means that the cheaper generic and two-pill versions of emergency contraception will remain behind the pharmacy counter.

This approval by the FDA does mention that Plan B One-Step is a drug that is safe and effective for women of all ages. It also reinforces the point that emergency contraception will not stop a pregnancy if the woman is already pregnant and that there is currently no medical evidence to suggest that it would harm a developing fetus.

While there is no word yet on when we can expect to see Plan B next to the condoms, it seems encouraging that the FDA was speedy in their approval of the new guidelines. Check back soon for updates.

photo: alpimages/Shutterstock

More from Women’s Health:
Plan B One-Step in the Works to Hit Store Shelves
Obama Administration Reverses Course on Plan B 
What Is Emergency Contraception? 

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5 Myths About Female Desire

You’ve probably heard it before: women are hardwired for monogamy, while men are primed for casual sex. The problem is, a growing body of research points to a much more complicated picture than that. In the new book What Do Women Want: Adventures in the Science of Female Desire, award-winning journalist Daniel Bergner highlights new research that challenges commonly held beliefs about the female sex drive.

“This idea that women’s desire is less of a drive than male desire,” says Bergner, “I feel like that is a disservice to us all.” So Bergner talked to sexologists, primatologists, and real women to see if those long-held theories about female sexuality really tell the whole story. What he found was a ton of research that flew in the face of these commonly held myths:

Myth 1: Monogamy is just “easier” for women than for men
Evolutionary psychologists have explained that men are programmed to spread their seed, while women are programmed to search for a supportive mate, says Bergner. But the original research didn’t have him convinced, and new studies by Meredith Chivers, PhD, assistant professor at Queens University in Canada, suggest that the female libido is much more complex than we thought. “When it comes to sex, monogamy may be at least as problematic for women as it is for men—maybe more so,” says Bergner.

In one survey that Bergner describes in his book, female desire drops off much more quickly than men’s after a couple has been together for a few years. But if women were “made” for monogamy, their desire would remain steady—or even increase—when in a committed relationship. “If evolutionary scientists are right, it should be very much the reverse,” says Bergner.

Myth 2: Women aren’t as visual as men when it comes to sex
No doubt you’ve heard the phrase “Men are visual creatures” more often than you can count. But new research suggests that women may be just as visually driven when it comes to sex as men are, says Bergner. One study described in Bergner’s book found that women’s eyes linger on erotic imagery just as much as men’s do, and a recent Neilson report found that one in three porn users was female. “Every one of Chivers’ experiments shows an immediate physical response to erotic imagery, and that in itself is an indication that we’ve been missing something,” says Bergner.

Myth 3: Women need an emotional connection to want to have sex with someone   
Previous studies pointed to a need for emotional intimacy for female desire to occur. In one popular study, a woman and a man asked 200 members of the opposite sex either if they would go on a date with them or sleep with them. About the same amount of men and women said yes to the date, but almost 75 percent of the men and none of the women said yes to sex. According to the researchers, women weren’t interested in a casual hookup.

But recent research has called this theory into question. In a newer study, men and women were given a hypothetical situation where it was an attractive celebrity asking them to spend the night. “What the researcher did was strip away the social stigma that’s involved in casual sex and take away the reality of physical danger,” says Bergner. “And once those things were taken out of the equation, women said yes to casual sex just as often as men.” Yet another new study by Chivers gave women hypothetical erotic scenarios involving either a trusted friend or a stranger. Though the women claimed to be more turned on by situations with a friend, a measure of genital blood flow suggested they were much more aroused by the strangers. The bottom line: Emotional intimacy is a great predecessor to sex, but you can’t make the generalization that it’s a requirement for all women.

Myth 4: Women initiate sex less frequently than men
The stereotype that men are usually the sexual initiators may not be totally accurate. What Bergner found when he visited primatologists was that female monkeys are much more sexually aggressive than the males, and he found the same results in rodent studies. This research—combined with the interviews he had with women—suggest that this stereotype may just be the result of our culture. “It may have a lot to do with the fact that we’re much more accepting of male sexual initiation,” says Bergner.

In fact, a speed dating experiment mentioned in his book explains what happens when gender norms are reversed. When women made the rounds at a speed-dating event while the men remained seated, their self-reported desire for the men increased. “Suddenly, women were checking as many boxes as men, indicating that there’s something about the social structures we have—the physical act of stepping toward something—that changes the way we experience desire,” says Bergner.

Myth 5: Hormones alone fuel your desire 
You know that your hormones affect libido, but there’s a lot more controlling desire than just testosterone and estrogen. “Chemicals of the brain really need to work in balance in order to feel a strong desire,” says Bergner. Along with dopamine and serotonin (neurotransmitters in the brain involved in your reward system and mood, respectively), there’s also norepinephrine (a hormone similar to adrenaline that’s involved in arousal), says Bergner. “Scientists have known that it’s not that simple, but we love the simple explanation, and that gets us into trouble,” says Bergner.

photo: ImageryMajestic/Shutterstock

More from Women’s Health:
10 Weird Sex Facts
10 Surprising Facts About Love and Sex
8 Sex Myths Debunked

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The Mineral That Keeps Your Heart Healthy

You know you need to get your fiber and vitamin C fixes, but there’s one nutrient that may not be on your radar, even though it should be: magnesium. A daily dose of magnesium could lower your risk of coronary heart disease, according to a new study published in the American Journal of Clinical Nutrition.

Researchers analyzed information from 313,041 patients across the U.S. and Europe to determine the relationship between magnesium levels and heart health. They focused on the incidence of coronary heart disease (CHD), fatal coronary heart disease, and cardiovascular disease (CVD). CHD refers specifically to the build-up of plaque in your arteries, while CVD refers to a broader category of diseases that affect the heart and vessels, including those in the kidneys.

Turns out, patients who took in 200 mg of magnesium a day lowered their risk of CHD by 22 percent. The risk of CVD, however, didn’t appear to be impacted by increased magnesium intake.

Magnesium improves heart health by regulating the endothelium, a thin layer of cells that helps control the dilation of blood vessels. If the endothelium doesn’t receive enough magnesium, blood vessels constrict, which can cause blood flow to slow or stop. Unfortunately, the researchers found that most women don’t get enough magnesium. The women in the study consumed only 261 mg of magnesium per day on average, but the Recommended Daily Allowance is 320 mg.

So, how can you up your intake? Don’t reach for a pill to make up the difference. Nearly all of the magnesium that the study participants consumed came from food rather than supplements, so it’s unclear whether supplements would have the same effects, says lead study author Liana C. Del Gobbo, PhD, a researcher at the Harvard University School of Public Health in the Department of Epidemiology.

Instead, try incorporating more magnesium-rich foods into your diet. Whole grains, vegetables (particularly dark, leafy greens), nuts and seeds (especially almonds and pumpkin seeds), legumes, and dark chocolate are all high in the mineral.

Need some inspiration for how to work more of these ingredients into your meals? Try one (or more) of these recipes:

Spinach-Stuffed Tomato

Photo: John Kernick

Avocado with Black-Bean Salad

Photo: Mitch Mandel

Tailgate Party Nut Mix

Photo: Mitch Mandel

Wilted Spinach Salad with Steak and Pasta

Photo: Catherine Sears

Broccoli-Peanut Salad

Photo: Kana Okada

photo (top): iStockphoto/Thinkstock

More from Women’s Health:
What Your Food Cravings Say About Your Health
Coronary Artery Disease
Prevent Cardiovascular Disease: Have a Healthy Heart

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Sunscreen Doesn’t Stop Vitamin D Production

You’ve probably heard that your body needs at least a little straight-up sunshine to produce good-for-you vitamin D. But ask your dermatologist, and she’ll tell you that it’s never a good idea to expose unprotected skin to the sun. So how do you get your vitamin D without increasing your risk of sunburn and skin cancer?

Good news: Your body can produce vitamin D even while you’re wearing sunscreen, according to new research from King’s College London’s Institute of Dermatology.

For the study, researchers measured the vitamin D levels of 79 men and women before and after a one-week beach trip to a Spanish island. Half of the participants made sure to properly apply a sunscreen with SPF 15, while the other half hit the beach with bare skin. As you would expect, sunscreen helped protect the sunbathers from burns. And as for vitamin D? Both groups’ vitamin D levels soared—a good thing, since this essential nutrient keeps your bones strong, boosts your immunity, fends off depression, and lowers your cancer risk, according to data from the National Institutes of Health.

While the bare-skinned group had slightly higher levels of vitamin D at the end of the study, researchers say that the difference between the groups wasn’t significant enough to warrant skipping sunscreen. That’s big news, considering previous research found that sunscreen can significantly inhibit vitamin D synthesis and that the National Institutes of Health currently recommends up to 30 minutes of unprotected sun exposure at least twice a week.

The thing is, the studies that came before this one weren’t perfect: They didn’t track the kinds and amounts of sunscreen used, relied on artificial light rather than sunlight, and/or failed to measure UV exposure, says the new study’s author, Antony Young, professor of experimental photobiology at King’s College London’s Institute of Dermatology.

Researchers still don’t know whether a higher SPF could interrupt vitamin D production or exactly how much sun you need for sufficient vitamin D synthesis, says Young. One thing’s for sure, though: Regular use of sunscreen can lower your risk of skin cancer—and based on Young’s findings, slathering on sunscreen looks like it won’t block the sun you need to ward off vitamin D deficiency.

photo: iStockphoto/Thinkstock

More from WH:
Why You Need Vitamin D
Vitamin D: Do You Get Enough?
Delicious Ways to Eat More Essential Nutrients

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