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Ginnie Graham: University of Tulsa students in Engineers Without Borders tackle toilets in Bolivia
Figuring out how to dispose of human waste is not what most college students would opt to do for a holiday, but members of the TU chapter of Engineers Without Borders were taking the first step in a five-year project.
Rachel Lost Over 100 Pounds by Doing This Simple Activity Twice a Day

Rachel Saintfort told POPSUGAR, "I've always wanted and needed to lose weight but would procrastinate." After a health scare of high blood pressure and a small case of lymphedema (swelling from a blockage of the lymphatic system), she decided it was time to get healthy. She's a recording artist known as Ra'chel, and she was previously denied opportunities due to her weight. She shared, "After seeing myself on my first music video, I was also motivated for change." On Jan. 29, 2017, she began her 10-month weight-loss journey.

Rachel's starting weight was 280 pounds. She said, "The last time I weighed myself, I was down 103 pounds. Now that I've reached my first goal, I've learned to stay away from the scale and focus more so on how I look and feel."

"Now that I've reached my first goal, I've learned to stay away from the scale and focus more so on how I look and feel."

It was her commitment to eating healthy and regularly exercising that helped Rachel lose over 100 pounds in 10 months. She moved her body twice a day, once at 5 a.m. and once again at 6 p.m. There's a three-mile loop around a lake near her house, so she'd walk or jog once or twice around for a total of six to 12 miles a day! She always listened to her body, "got adequate sleep," and took a rest day if she needed to.

After about two to three months of these workouts, she decided to see a trainer to help her tone up. But she actually stopped going to these sessions because she felt overwhelmed, and she found that walking and jogging around the lake was offering faster results. Plus, she truly loved the outdoors. You have to stick with what you love!

As for her diet, Rachel said, "I had to learn to not deprive myself, and on days I couldn't resist my old food choices, I would eat in moderation." She'd start her morning with a bottle of water and some oatmeal, then after her morning workout, she'd eat an egg white omelet and some avocado.

She'd snack on some granola until lunchtime, and for lunch she'd have some salmon, asparagus, and sweet potato. Rachel had another healthy snack like Greek yogurt in the afternoon, and then dinner was usually a smoothie made with kale, banana, oats, strawberries, and almond milk. Drinking eight bottles of water a day was her goal, and Rachel tried to not eat anything past 7 p.m.

Aside from losing over 100 pounds and having a celebratory dinner, Rachel experienced some nonscale victories as well, such as "crossing my legs, tying my shoes without breathing hard from bending down, no more snoring, and just being able to play with my daughter without being tired!"

Rachel stayed motivated by "remembering why I started!" She shared, "I carry an old picture with me to remind me how far I've come! I think about all of the times my daughter cried when I was too tired to play with her, the opportunities I was denied because of my weight, and I think of my overall health! Sometimes, we have to remind ourselves that we are so worth it!"

"My advice to others is to never stop fighting for you! No one owes you anything, but you owe yourself everything. Don't be afraid to be your own cheerleader, as some will not understand your journey!" Rachel said to think about where you'll be a year from now if you don't give up - remember quitting won't bring you any closer to your goal! Rachel knows from experience that "there's no secret recipe or magic pill; you have to work! Consistency and sacrifice is the key! Most importantly, do it for you! You deserve it."

Rachel posts progress pics on her Instagram page Racheldasinger. She also has a fitness page called Ms100lbs where she motivates others on their journey, because community and unconditional support are so important to help you stay inspired and committed on days when you're feeling overwhelmed or too tired to lace up your sneakers.

"My journey is just beginning! You have to be persistent to get to your goal, but remain consistent to keep it! I can do it, you can do it, WE CAN DO IT!"

28 Meal Prep Ideas For Stress-Free, Healthy, and Delicious Dinners

Holler if you're obsessed with meal prep! Isn't it an amazing feeling to look in your fridge and see mountains of stacked containers filled with delicious, healthy, perfectly portioned food?!

If you don't get home until late or you eat dinner away from home, here are some dinner meal-prep ideas to spark some inspiration! If prepping a week's worth of dinner seems too intimidating, time-consuming, or doesn't work with you or your family's schedule, remember that even cutting up some veggies or getting one freezer meal ready will be a huge help.

I Started Getting in Shape Again at 50 - Here's What My Week of Workouts Looks Like

The author (left) with owners of her favorite fitness studio, Cycology Fitness

Reengaging with an active lifestyle when you're over 50 - and haven't been consistently active in a couple of decades - is not the easiest thing. One day you look up and the person in the mirror is the person you swore you'd never be . . . an inactive couch potato with a penchant for desserts and Netflix.

I don't think it was any one thing in particular that motivated me to take the first step back to a healthier regimen, but rather a sense of foreboding that it was time to kick it into gear or suffer the consequences. Out of shape as I was, I started by walking a couple of mornings a week. I met my friend Laura at some ungodly hour (5:30 a.m.) to walk just one mile and - athlete that she is - she encouraged me to keep at it and go further. Eventually, I was able to walk a half marathon.

Next, friends got me to add hiking to my workout routine a couple of times a month. The uphill climbs required strength and the descents required control, which worked different muscles than walking had and added to my overall physical conditioning.

Despite walking and hiking, however, negative test results at an annual physical pushed me to add more cardio and be more consistent with my exercise routine. I joined a running group, In Motion Fit, and I ran for the first time in 30 years using the Galloway method, which vastly improved my overall health.

But a broken ankle was by far the most significant driver of a more varied workout schedule. On New Year's Day in 2016, I was on my way to work out - you know, to be healthier - and I fell off a one-inch step (yes, one inch). I suffered a spiral fracture to my fibula and sprained the other ankle, landing myself in a cast and boot, followed by four months of physical therapy.

During physical therapy for the ankle, it became apparent that I had serious balance issues. Some of that was to be expected post-bone break, but my rehab took longer because I had no core strength, and core strength is what helps one balance, lift, carry, and all-around function daily. Enter cross and strength training that helps round out my weekly exercise.

Weekly Workout Schedule

  • Monday: Typically my recovery day. Occasionally I'll do a walk on the beach or a hike.
  • Tuesday: Run - four-mile run with my run club, In Motion Fit (sometimes in Balboa Park in San Diego, CA, sometimes around Mission Bay).
  • Wednesday: Strengthening class - either beginner yoga flow at Mantra Yoga, Megaformer at BodyRok, or reformer Pilates.
  • Thursday: Cardio - a 45-minute Spin class at Cycology Encinitas.
  • Friday: Rest day (does running toward the weekend count?).
  • Saturday: Run - long-distance run (six to 12 miles) with In Motion Fit.
  • Sunday: LISS - either a hill walk (three or four miles), hike (three to seven miles), or yoga.

Depending on the time of year or what friends invite me to do, I mix in stand-up paddleboarding, kayaking, swimming, outdoor cycling, boxing (just once so far, but it was an unexpected blast!), line-dancing lessons, and Tone It Up Daily Moves.

Walking and hiking made me feel more energetic and more willing to join social activities involving exercise, something I'd previously avoided. Adding running actually moved the needle on my overall health by lowering blood sugar levels and strengthening bones. Bringing in core and resistance training has made me feel stronger and therefore less vulnerable. Something as simple as the Tone It Up Daily Moves made my arms stronger, which made activities like kayaking and boxing much more fun and enjoyable.

We all have different motivations for getting into shape: it's the start of a new year, or a health issue, or we want to be social with friends who do work out. Whatever the reason, don't hesitate any longer . . . just take that first step and keep it going!

Yoga Sequence to Melt the Tension Away

Feeling like you want to rip your hair out because of work deadlines, relationship problems, or money issues? Inhale a deep breath, take a break from your stressful life, and do this relaxing yoga sequence that's guaranteed to have you feeling a little calmer and able to tackle your tension head-on.

Scientists seek super-shot for flu 100 years after pandemic
A century after one of history's most catastrophic disease outbreaks, scientists are rethinking how to guard against another super-flu like the 1918 influenza that killed tens of millions as it swept the globe.
All the Terms You Need to Know Before Watching Snowboarding at the Winter Olympics


Image Source: Unsplash / Pierre Herman

Are you ready to hit the powder? Are you yearning for that alpenglow at the top of the summit? Or are you confused about what those words mean? Whether you're watching the snowboarders tear it up at the Winter Olympics or just chatting up that hottie buying a new board at your local REI, you'll want to know the lingo used by competitive snowboarders.

The terms used in snowboarding may sound gnarly, but like any sport, they just take some getting used to. To help out, here's a guide that goes over the important phrases in the sport, so you can sound super on it when you're at your next Olympics watch party.

  • 3, 5, 7, 9: These are abbreviated types of spins. A 3 is a 360-degree spin, 5 is a 540, 7 is a 720, and 9 is a 900.
  • Air to Fakie: A halfpipe trick, where the snowboarder flies up the half-pipe and lands backward.
  • Alley-Oop: A trick in which one rotates in the opposite direction from what is expected. For example, if a snowboarder is spinning clockwise while flying right to left on a halfpipe.
  • Alpenglow: The red or pinkish color of snowy mountains during sunrise or sunset.
  • Bluntside: Where the rider jumps over a rail or another tall item like a wall, landing on the rail with the tail of the board before sliding down.
  • Boardslide: A trick where the snowboarder slides down a rail or wall with the board perpendicular to the rail.
  • Boned Out: When a snowboarder straightens one or both legs while in the air.
  • Cab: A spin on a halfpipe, jump or rail where the boarder turns 360 degrees and lands forward after starting backward.
  • Chocolate Chips: Tiny rocks that poke out of the snow that can cause a rider to crash or to tear up their board.
  • Chicken Salad: When a rider's back hand reaches between his or her legs and grabs the heel edge while holding the front leg straight.
  • Chowder: Snow that has been chopped and sliced by other snowboarders or skiers.
  • Cork: A spin where the snowboarder flips sideways or upside down in the air.
  • Crippler: An inverted 540-degree spin done on a halfpipe.
  • Haakon Flip: An impressive halfpipe 720-degrees flip invented by Norwegian professional snowboarder Terje Haakonsen.
  • Half Pipe: A large half-circle structure snowboarders compete on to showcase jumps, spins, and other tricks.
  • Giant Parallel Slalom: A race to get the fastest time to the bottom of the course.
  • Gap: Also called a gaper; it refers to a snowboarder who is a novice and clueless.
  • Goofy: A snowboarding stance where the rider's right foot is in the front, as opposed to the regular stance where the rider's left foot is in front.
  • Grab: Grabbing the board while in the air.
  • Holeshot: When a racer gets to a turn before any other competitor in a snowboarding cross competition.
  • Japan: When the rider pulls the board forward or backwards while doing grabbing the side of the board.
  • Jibbing: A move in which the rider lands on a rail or another feature and slides down it.


Image Source: Unsplash / Joshua Reddekopp

  • Michalchuk: A backflip off the back wall of a halfpipe, first performed by Canadian professional snowboarder Michael Michalchuk.
  • McTwist: A spin where the snowboarder turns one and a half times while holding the edge of the board.
  • Mute Grab: Grabbing the side of the board.
  • Nose: The front tip of the snowboard.
  • Nose Grab: The rider grabs the nose of the board and lifts their front leg up.
  • Nose Slide: When the snowboarder slides down a rail using only on the nose of the board.
  • Parallel Slalom: A race where snowboarders race side-by-side and have to dodge flags on their way down the mountain.
  • PGS: Parallel giant slalom, racers compete head-to-head down a mountain in two parallel courses.
  • Pretzel: A trick where the boarder does a 270-degree spin onto a rail, and then spins off the rail at 270 degrees. Sometimes called a bagel or a danish.
  • PSL: Parallel slalom, when snowboarders race through gates performing quick turns. This event is no longer part of the Olympics.
  • Roast Beef: Where the boarder grabs the board through his legs.
  • Rolling Down the Windows: Waving your hands in circles while flying through the air on a jump.
  • Slopestyle: A race with obstacles and jumps; it's often judged based on the tricks added in during jumps.
  • Snowboard Cross: A race with four to six snowboarders on a winding path with jumps.
  • Stalefish: Where the snowboarder grabs the board from behind, near the back of the board; similar to a roast beef.
  • Team Ski-Snowboard Cross: A timed team race with freestyle big-air jumps and large, high-banked turns.
  • Tail: The back tip of the snowboard.
  • Tail Press: Balancing on the tail of the board.
  • Tweak: To pull the board forward or backwards while doing a trick in the air.
  • Twin Tip: A type of snowboard that has the same shape for its nose and tail. It's used more for tricks than downhill snowboarding.
  • Vertical: The straight, vertical portion at the top of a half-pipe, sometimes called the vert.
  • Yard Sale: When a snowboarder crashes and loses gear, such as their glasses or hat.
  • Yolo Flip: A 1,440-degree flip invented by snowboarder Iouri Podlatchikov (also known as I-Pod) that includes two head-over-heels flips and two 360-degree turns. It stands for the popular phrase "You Only Live Once."
  • Wildcat: A backflip done on a jump. It looks like a cartwheel in the air.
Here's Exactly How Long Your Meal Prep Can Survive in the Freezer

A healthy eating journey relies a lot on preparation. Whether that means having smoothie packs ready to blend for breakfast or preportioning your snacks out for the week, meal prep doesn't just save you time, it also circumvents the urges you can get to either skip a meal or grab something not so healthy.

If your quest to eat healthier involves mastering the meal prep essentials, you'd better learn how long you can freeze your healthy food staples for. Read on for a guide on just how long your food should be in the freezer.

Food Duration (months)
Turkey/ pork mince 3-4 months
Chicken/ turkey pieces 9 months
Steak 6-12 months
Lean fish (eg. cod, bass) 6 months
Fatty fish (eg. salmon, tuna) 2-3 months
Yogurt 1-2 months
Eggs (raw) 1 month
Cottage cheese 1 month
Milk 3-6 months
Fruit 9-12 months
Citrus fruits 3 months
Vegetables 8-12 months
Soups 2-3 months
Rice (cooked) 3 months
Sculpt and Strengthen Your Arms With This 3-Week Challenge

Everyone has their own reasons for wanting strong, defined arms; we're here to help. After following this 21-day arm plan, not only will your arms look toned - you'll also be stronger. First thing's first: don't worry if you've never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind - whether it's your first time working out or you're at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here - you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.

A Kickass Cardio Workout With Weights - Yeah, You're Going to Sweat!

Grab a pair of free weights, and get ready to torch calories with this challenging at-home cardio workout from trainer Danielle Pascente, creator of the Kick-Ass Training Guides. We offer modifications, too, so you can work out with us no matter your fitness level. Don't have weights? No worries! This workout will still be quite effective without them.

Credits: On Anna: Athleta top, Roxy tights, and Dr. Scholl's shoes; On Danielle: Tantris outfit and APL (Athletic Propulsion Labs) shoes; On Rachel: Reebok top, Show Me Your Mumu tights, and APL (Athletic Propulsion Labs) shoes; Manduka mats and Cheeky water bottles

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