March 22, 2019 at 12:42PM by CWC If my browser history is any indication, I have a bad case of gym confusion. In the past month, I’ve Googled “how to do a trap bar deadlift,” “what is a bear crawl,” and “what’s the difference between a forearm and a hand plank.” Above all though, the squat (which comes in sumo, jump, and many more iterations) is the move that eludes my understanding the most. Apparently, I’m in good company: A quick Google Trends search of burpees, planks, crunches, squats and lunges reveals that the rest of the internet is equally as perplexed as I am (see below for graphical proof). Photo: Google Clearly (the data doesn’t lie!), we could all use a refresher on the biodynamics of this booty-centric move. And fortunately, Obé trainer Megan Roup provided Well+Good with full scoop. The general aim of a squat is to “break parallel” with the ground, she explains. “Feet are nice and wide. You’re in a strong stance. And as I shift back [pouring the weight into] my heels, my chest is up. Ignite your glutes, squeeze back up,” she says. For an extra challenge, place a resistance band around your knees or hold a medicine ball between your palms. Once you repeat 25 to 30 reps total, you can consider your butt workout done, done, and done. Oh, and you can take satisfaction in never opening your browser for an explainer again. Megan Roup demonstrates the correct form for squats: [youtube https://www.youtube.com/watch?v=9OfycnUL0h8]
Day: March 22, 2019
Why a coffee shop is the most psychologically strategic spot for a first date
March 22, 2019 at 12:05PM by CWC I get heart eyes for anyone who buys me a strong cup of coffee with a splash of oat milk. Maybe it’s the rich, luscious aroma. Maybe it’s the heady taste that signals my brain to leap into a brand-new day ahead. Or maybe, as Scientific American argues, I’m really experiencing a “misattribution of arousal,” a term in psychology for confusing which part of a given interaction is appealing to you. “Most of the time what we feel is not really ‘anger’ or ‘happiness‘ but simply arousal, a word that tends to take on a sexual connotation yet really just means an increase in blood pressure, heart rate, and sensory alertness,” reports Scientific American. When your brain scans your emotions for the source of these physiological responses, it may attribute your racing heart beat to attraction rather than the onslaught of caffeine. The same goes for fear, according to the “love bridge” study, which was conducted in 1974 on heteronormative test subjects. In a scenario that could be straight out of an Alfred Hitchcock film, researchers asked 85 male participants to walk across two different bridges. One was suspended 230 feet off the ground; one was only 10 feet off the ground. Once they’d made their way across their respective surfaces, each man was approached by an “attractive” woman who asked them to fill out a questionnaire and write a story about an image she provided for them. She then gave them permission to
What your go-to sleeping position says about you, according to the pros
March 22, 2019 at 11:40AM by CWC Everyone from scientists to mental health professionals to Arianna Huffington agrees that getting a good night’s sleep is one of the most important things you can do for your well-being. You’ve probably heard the arguments for getting eight to 10 hours of shut-eye every night, and you’ve committed yourself to at least attempting to snooze more. But what you may not know is that different sleep positions can be just as important as how much you sleep, and it can tell you some pretty significant things about your health and habits. Whether you snooze on your side or are a hard-core on-the-back relaxer, here’s what different sleep positions are trying to tell you about your body. Photo: Stocksy/Lyuba Burakova If you sleep on your back There’s a reason why every yoga class ends with savasana. According to some experts, being on your back is one of the better sleep positions in which you can relax. “The reason it’s an excellent position is that there’s no compromise of any circulation,” says sleep expert Nancy H. Rothstein. “Everything is free to flow.” But if sleeping on your back is has you feeling more “ouch!” than “om,” your body could be trying to tell you something. Keelyn Nielsen, a sleep disorder coordinator in New York City, says an issue called “positional sleep apnea” can be triggered when you’re on your back. “When someone is lying on her back, gravity alone is going to weigh her down,” she explains. “So if they
Trainers say to only do the same workout *this* many days in a row
March 22, 2019 at 11:30AM by CWC Trainers are constantly telling us that in order to see results from fitness—whether that’s getting stronger or just getting better at the workout we’re doing—consistency is key. As in three-times-a-week consistent for the best results. Because of this, the fitness team here at Well+Good is currently in the heat of what we’re calling a “triple sweat” challenge. Three editors (Ali Finney, Rachel Lapidos, and yours truly) are doing the same workout (SLT—*gulp*) three days a week for the next three months. As we began to map out our workouts based on this three-times-a-week principle, we all had the same question: Is it okay to do the same (very intense) workouts three days in a row, or should we be splitting them up throughout the week? “If you are committed to doing a particular workout three times a week, it’s ideal to split it up with a day of complimentary workouts in between, or rest,” says Ackeem Emmons, master trainer at Aaptiv. “Consistency is key with any endeavor. In regards to physical training, it is important to allow your body to rest, and feel rejuvenated before breaking it down again.” And there are a few other reasons why you should be staggering the way you do things. “It’s better to split up your workouts rather than doing the same thing day after day, because it’ll keep your body guessing,” says Alonzo Wilson, founder and director of training at Tone House. “You’ll work harder and burn
This Is How Team Sports May Alter Your Brain For Better Mental Health
March 22, 2019 at 09:58AM Kids who did this showed fewer depressive symptoms. Continue Reading… Author Madison Vanderberg | Life by Daily Burn Selected by iversue
Jennifer Garner’s lesson in drying herbs spiced up my life
March 22, 2019 at 09:48AM by CWC Everyone needs a hobby. For me, it’s doing my best to be a good #plantmom. And for Jennifer Garner, according to a recent Instagram post, it’s drying herbs to use in everyday recipes and home decor. As the host of #PretendCookingShow, it’s only natural that Garner dries her own herbs, however “late to the party” she may be. The herbs come from Garner’s own garden, which makes her feel like Caroline “Ma” Ingalls. (That’s Laura Ingalls Wilder’s mother, for anyone who didn’t read or watch Little House on the Prairie, in which case: What are you waiting for?) “Drying herbs is so easy and so great,” Garner writes. “I must urge you to plant extra, because once you start, you’ll only wish for more. Your pizza crackers will thank you.” Garner has three favorites: rosemary, thyme, and oregano. Her method of preparing them is simple, too. After cutting some bunches of the fresh sprigs, she wraps the end of each with twine and hangs them up on a hook in her home to dry. Two weeks later the rosemary and thyme will be ready for use. Oregano, on the other hand, can take four to six weeks to completely dry out. Rosemary is a prime inflammation-fighter and can help improve brain health and combat bacterial infections; oregano (particularly in oil-form) has antioxidants and antimicrobial properties that support your immune system; and thyme can help with everything from gas and indigestion to sore throats.
Here’s how to test your longevity in less than a minute
March 22, 2019 at 09:17AM by CWC Remember recess in preschool? When you could plop down on the wood chips of the playground and spring back up with agility and grace? These days, restricted by skinny jeans and age, the transition isn’t quite so sprightly. Yet, according to The Washington Post, challenging yourself to the sitting-rising test (SRT) is an effective longevity calculator. Brazilian physician Claudio Gil Araújo, MD, conceived of the SRT to provide a tentative forecast for the mortality of middle-aged and older individuals. In practice, it looks a lot like an adult version of Simon Says. (Which I know because the entire Well+Good editorial team couldn’t help but try it for themselves. LOLs ensued.) How to use the sitting-rising test (SRT) as a longevity calculator: 1. Start standing up, cross your ankles, and sit down on the floor while attempting not to use your hands for an assist. 2. Stand back up. Again, attempt to avoid touching anything for balance. 3. Now to calculate your results! If you don’t need any help from your upper extremities then, congratulations, you scored a perfect 10. If you gave yourself a hand, subtract one point for every instance you used your hands to help you stand up. [youtube https://www.youtube.com/watch?v=MCQ2WA2T2oA] In a study of 2,002 adults between the ages of 51 and 80 years old published in The European Journal of Preventative Cardiology, researchers scored everyone according to the SRT. They the proceeded to follow them in their day-to-day lives until a
Start every day the right way with the best morning routine for your Myers-Briggs personality type
March 22, 2019 at 08:54AM by CWC If you’ve ever shared a bathroom with siblings or had roommates, you’re probably well aware that anyone’s unique personality can factor into your routine and wake-up styles. Some people are up early, making themselves an egg-white omelette and cherishing a few minutes for themselves before embarking on the day; others are late risers who prefer to browse their feeds before truly turning on their minds for work. How do you start your day? And more importantly, what’s the best morning routine for you? Your Myers-Briggs personality type can shed light on how you wake up best, and why that’s your “thing.” (Don’t know what your MBTI is? Read this first!) Below, get some insight into what might stoke your creativity, according to you personality type. Start every day right with the best morning routine for you, according to your Myers-Briggs personality type W+G Creative ISFJ You love to start the day with a time for reflection. Meditation or prayer can feel very centering before you tackle your to-do list—just a pause to feel thankful and reflect on what matters the most to you is a great place to start. Apps like Headspace and Simple Habit are right up your alley. ESFJ ESFJs often wake up with boundless energy, and about six or seven people to contact immediately—after checking in with social feeds, of course. You prefer to get plans into motion as soon as you rise, whether it’s checking in with a colleague
I literally showered myself in CBD, and let me tell you, it was luxurious
March 22, 2019 at 07:00AM by CWC By now, there’s so much buzzing about CBD that it’s practically been incorporated in some manner of fashion into most parts of my life. It’s a steady part of my beauty routine (for both my skin and hair), my supplement regimen, my workout recovery, and it’s even in my, uh, bedroom (ICYDK: CBD lube is a thing). But it’s not like I’m showering in the stuff. Just kidding. As of this week, I have been. The wellness ingredient known for its stress-reducing and anti-inflammatory benefits is now sitting alongside surfactants in bar soap, so that I can take my skin-cleaning to new heights with extra bubbly benefits. Leef Organics’ Nooks + Crannies bar soap ($22), has 20 milligrams of CBD in it that are meant soothe inflammation and work as a nourishing antioxidant. “This small bar of soap yields mighty results with topical skin irritations,” says Emily Heitman, CMO and COO of brand Leef Organics. “It contains a carefully curated ingredient deck that feeds the skin thoughtfully and calms irritations to reduce long-term discomfort.” Since my skin’s just battled the dry air of the winter, it’s definitely thirsty for some soothing hydration both in and out of the shower (namely: my flaky elbows and shedding legs). When I get the bar all sudsed up in the shower, it provides a nice lather that feels moisturizing at the same time. There’s none of that unhealthy stripping action going on, which is thanks to the other ingredients like coconut milk and
Meet the Okinawa diet, Japan’s answer to the Mediterranean diet
March 22, 2019 at 06:43AM by CWC The Mediterranean diet garnered heaps of praise in 2019, thanks to its recent recognition as the healthiest eating plan in the world. The fact that it promotes longevity is backed by plenty of studies and it’s a relatively easy diet to follow. But a lesser-known eating plan may be coming for the Med diet’s crown. Meet the Okinawa diet. The Mediterranean diet, of course, emphasizes healthy fats like omega-3s, protein from primarily seafood and plant sources, and lots of fruits and vegetables. The Okinawa diet, on the other hand, is plant-driven, with most nutrients (including carbs) coming from vegetables and legumes locally available on the island. Okinawa is a Japanese island (and is the nation’s southernmost prefecture). The island is one of the original “Blue Zones,” or areas with populations known for their longevity. “The Okinawa diet gets a lot of attention because the people who live on the island have a higher than average life expectancy at 100 years old, compared to the US at 78.8 years and the rest of Japan at 84 years old,” says Nora Minno, RD. (Sounds an awful lot like the other aforementioned eating plan that might help you live longer.) Which begs the question: How do the Okinawa and Mediterranean diets, both inspired by Blue Zones populations, compare? The short version: John Day, MD, a cardiologist and co-author of the book The Longevity Plan, says both eating plans can be good for longterm health. “You really can’t