May 30, 2019 at 11:50AM by CWC As the popularity of HIIT continues to soar, sprint interval training, or SIT, is doing its best to catch up. A typical HIIT workout consists of high intensity movements for 2 to 4 minutes, followed by a recovery period at a lower intensity for 1 to 3 minutes. SIT workouts combine “short bursts (10 to 30 seconds) of maximal effort sprints balanced by long rest periods (3 to 4 minutes),” says Nicholas Rizzo, a bodybuilder and training expert at RunRepeat. Which begs the question, can shorter, harder, faster, stronger really hold weight in your workout? It just might. In a new meta-analysis, Rizzo compared the two to find out which is most efficient by analyzing more than 70 scientific studies, and the results came through loud and clear. It can certainly compete. And what’s more by using maximum effort intervals, it can even shave time off of your routine, while helping you to build muscle. “You’re working out at the highest intensity possible. Going from giving 90 percent effort to 100 percent effort isn’t easy and is incredibly demanding from your body. As you increase the intensity, the benefits increase almost exponentially. It allows you to put in maximal effort, in minimum time, for the best results,” Rizzo says. “In addition, you’re going from one extreme to the other and back again. Where a HIIT workout will spend the entire time at an intensity somewhere between 3 to 8, SIT spends it either
Month: May 2019
Can a 30-second workout really deliver better—and faster—results than HIIT?
May 30, 2019 at 11:50AM by CWC As the popularity of HIIT continues to soar, sprint interval training, or SIT, is doing its best to catch up. A typical HIIT workout consists of high intensity movements for 2 to 4 minutes, followed by a recovery period at a lower intensity for 1 to 3 minutes. SIT workouts combine “short bursts (10 to 30 seconds) of maximal effort sprints balanced by long rest periods (3 to 4 minutes),” says Nicholas Rizzo, a bodybuilder and training expert at RunRepeat. Which begs the question, can shorter, harder, faster, stronger really hold weight in your workout? It just might. In a new meta-analysis, Rizzo compared the two to find out which is most efficient by analyzing more than 70 scientific studies, and the results came through loud and clear. It can certainly compete. And what’s more by using maximum effort intervals, it can even shave time off of your routine, while helping you to build muscle. “You’re working out at the highest intensity possible. Going from giving 90 percent effort to 100 percent effort isn’t easy and is incredibly demanding from your body. As you increase the intensity, the benefits increase almost exponentially. It allows you to put in maximal effort, in minimum time, for the best results,” Rizzo says. “In addition, you’re going from one extreme to the other and back again. Where a HIIT workout will spend the entire time at an intensity somewhere between 3 to 8, SIT spends it either
Mental health professionals are fighting stigma by opening up about their own struggles
May 30, 2019 at 11:15AM by CWC When it comes to mental health, everyone has periods in their life where they need to raise their hands and ask for help—and therapists are no exception. A 2010 survey from the American Psychological Association found that 51 percent of practitioners believe their work has been impacted by burnout, anxiety, or depression. Another survey found that 61 percent of psychologists report experiencing clinical depression at least once in their lives. Psychologists, like other medical professionals, also face high rates of suicide. It’s widely acknowledged that talking about mental illness helps de-stigmatize it. And as the national conversation about mental health has shifted (if 2017 was the year stretch marks were made cool, 2018 was definitely the year talking about mental health went mainstream) some mental health experts have found that talking openly about their experiences with depression, anxiety, and grief is both cathartic for themselves and can improve their relationships with their clients and colleagues. “I definitely tell patients that I’ve gone to therapy,” says Los Angeles-based psychologist Sarah Neustadter, PhD, author of the forthcoming Love You Like the Sky: Surviving the Suicide of a Beloved. “It’s not necessarily something that’s taboo. I’m pretty transparent with my clients about what has made me who I am as a therapist.” Dr. Neustadter has been open about the death of her boyfriend, who died by suicide, and says her patients have reacted well to finding out that she’s also gone to a therapist. “Some clients
Mental health professionals are fighting stigma by opening up about their own struggles
May 30, 2019 at 11:15AM by CWC When it comes to mental health, everyone has periods in their life where they need to raise their hands and ask for help—and therapists are no exception. A 2010 survey from the American Psychological Association found that 51 percent of practitioners believe their work has been impacted by burnout, anxiety, or depression. Another survey found that 61 percent of psychologists report experiencing clinical depression at least once in their lives. Psychologists, like other medical professionals, also face high rates of suicide. It’s widely acknowledged that talking about mental illness helps de-stigmatize it. And as the national conversation about mental health has shifted (if 2017 was the year stretch marks were made cool, 2018 was definitely the year talking about mental health went mainstream) some mental health experts have found that talking openly about their experiences with depression, anxiety, and grief is both cathartic for themselves and can improve their relationships with their clients and colleagues. “I definitely tell patients that I’ve gone to therapy,” says Los Angeles-based psychologist Sarah Neustadter, PhD, author of the forthcoming Love You Like the Sky: Surviving the Suicide of a Beloved. “It’s not necessarily something that’s taboo. I’m pretty transparent with my clients about what has made me who I am as a therapist.” Dr. Neustadter has been open about the death of her boyfriend, who died by suicide, and says her patients have reacted well to finding out that she’s also gone to a therapist. “Some clients
I found the one thing that will get makeup out of white tees faster than a Tide stick
May 30, 2019 at 11:13AM by CWC Every single day, I diligently apply my skin care and then a light layer of CC cream and concealer to make it look like I’m rocking the no-makeup makeup look (and I feel all sneaky about it). No one can tell that I’m wearing a full face of makeup (right, coworkers?) at all. But then, inevitably, I look down and see that my secret has been given out to everyone, because I have makeup stains all over my shirt. Walking around with a shirt full of foundation isn’t exactly the most stylish look, and it’s also a true pain in the ass to get the stuff out. I can’t tell you how many white T-shirts I’ve permanently ruined by accidentally touching them too shortly after applying foundation… because I have no idea how to get the stains out. But apparently there are some really great tried and true methods for getting those pesky makeup spots out of your clothes (that I just discovered today), and it’s actually not as hard to do as you might think. One way to get the job done? Use your dish soap (fun fact: dish soap can also clean your dirty white sneakers). “Dish soap does the trick,” says Maeve Richmond, founder of home organizational company Maeve’s Method. “Oil is an essential ingredient in most makeup, and dish soap is designed to gently break down oils to help get things clean.” A-ha. There are things you should try
Science Confirms That Extroverts Tend To Perform Better At Work
May 30, 2019 at 11:11AM But there’s no need to fret if you’re more introverted. Continue Reading… Author Emma Loewe | Life by Daily Burn Selected by CWC
You can literally do this 5-move full-body workout while lying down
May 30, 2019 at 11:07AM by CWC Some days, the thought of getting to the gym can feel paralyzingly daunting. Whether it’s first thing in the morning and you just can’t get out of bed, or after a long day at work when your body simply cannot fathom doing a single other thing with itself, everyone knows the feeling of wanting to lie the F down and do absolutely nothing. But your desire to be totally horizontal doesn’t have to mean skipping out on your workout. In fact, you can do an entire full-body workout while lying on your back, à la a dead bug or me on Sundays at 4 p.m. And yes—it can actually help you get stronger. “This workout is a great way to fire up your entire posterior chain, which gets shut off when we sit a lot,” says certified personal trainer Ashley Borden. “The floor is a great way to get immediate feedback with bracing your core and pushing through your feet. It’s safe but very effective, and your glutes, back, and core will thank you.” (I’ll also thank her for giving me a workout that I can literally do while lying down.) Here, Borden shares the full-body workout that you barely have to leave your bed for… which makes a great case for keeping a set of dumbbells and a resistance band on your nightstand. Warm up: 1. 15 mini-band shoulder extensions 2. 15 second scapular retraction holds 3. 30 single-leg hip raises Workout: Do
Never choose between sweet and savory breakfast again with avocado pancakes
May 30, 2019 at 10:49AM by CWC Even if it’s topped with eggs and spiced with turmeric, avocado toast is still avocado toast—and it gets a little boring after a while. I’d never suggest giving up avocado for good (outrageous!), but the key to keeping your love for avocado strong is switching up the way you use it. That’s where avocado pancakes come in. Think avocados are too heavy to make fluffy flapjacks? Think again. Wanderlust publication Ecophiles recently shared an avocado pancakes recipe with banana, flour, almond milk, and baking powder to create the perfect texture and flavor. In fact, the avocados make the batter super smooth and creamy. You know how sometimes after you eat a stack of pancakes you feel hungry an hour later? That’s because it’s mostly carbs. The key to saying satiated is healthy fats, which of course avocado offers in spades. So you can count on this breakfast to really satisfy for a prolonged period of time. Instead of syrup, this breakfast tastes best topped with fresh fruit like kiwi, mango, blueberries, and banana slices. Not only does the fresh fruit add natural sweetness, but it’s packed with antioxidants. Head over to Ecophiles for the full recipe. Here are seven more creative avocado recipes. Plus, tips on how exactly how to store your avocados at home. Continue Reading… Author Emily Laurence | Well and Good Selected by iversue
Beauty Geek Answers: Do your underarms really need a summer detox?
May 30, 2019 at 09:02AM by CWC Summer is here, which means it’s time to start thinking about our armpits. Roll your eyes all you want, but everyone knows that the combination of heat and humidity equals wetter pits… and therefore our underarm areas require much more diligence to keep dry. And whether you’re into aluminum deodorants or the more natural type, a lot of members of Well+Good’s Beauty Geek Facebook group have been asking: Do your underarms need a summer detox? “Over time, sweat, dirt, oil, and antiperspirants can build up in the under arm area,” explains Joshua Zeichner, MD, a board-certified dermatologist in New York City. “In some cases, this may lead to irritation, inflammation, and disruption of the skin barrier. Some feel it also may alter the microbiome of the skin under the arms, which can become disrupted when the skin barrier becomes inflamed, leading to overgrowth of specific forms of bacteria.” So the point of an armpit detox is so that that area has a chance to purge all the gunk that builds up under there, especially when you’re swiping on a deodorant every single day. “Some people believe that discontinuing use of aluminum based antiperspirant can give the under arms the chance to purge sweat, dirt, oil, and antiperspirant debris from the skin,” he says. “This allows the skin barrier to repair itself and the microbiome to restore itself to a healthy state.” Since plenty of people do want to block the sweat this time
Beauty Geek Answers: Do your underarms really need a summer detox?
May 30, 2019 at 09:02AM by CWC Summer is here, which means it’s time to start thinking about our armpits. Roll your eyes all you want, but everyone knows that the combination of heat and humidity equals wetter pits… and therefore our underarm areas require much more diligence to keep dry. And whether you’re into aluminum deodorants or the more natural type, a lot of members of Well+Good’s Beauty Geek Facebook group have been asking: Do your underarms need a summer detox? “Over time, sweat, dirt, oil, and antiperspirants can build up in the under arm area,” explains Joshua Zeichner, MD, a board-certified dermatologist in New York City. “In some cases, this may lead to irritation, inflammation, and disruption of the skin barrier. Some feel it also may alter the microbiome of the skin under the arms, which can become disrupted when the skin barrier becomes inflamed, leading to overgrowth of specific forms of bacteria.” So the point of an armpit detox is so that that area has a chance to purge all the gunk that builds up under there, especially when you’re swiping on a deodorant every single day. “Some people believe that discontinuing use of aluminum based antiperspirant can give the under arms the chance to purge sweat, dirt, oil, and antiperspirant debris from the skin,” he says. “This allows the skin barrier to repair itself and the microbiome to restore itself to a healthy state.” Since plenty of people do want to block the sweat this time