September 23, 2019 at 09:23PM Strut like you mean it. Continue Reading… Author Ray Bass | Life by Daily Burn Selected by CWC
Month: September 2019
Biphobia in medical spaces makes getting mental and physical health care that much harder for bisexual people
September 23, 2019 at 08:40PM by CWC Rose*, a 31-year-old bi+ woman who has struggled with depression for most of her life, didn’t commit to a therapist until her mid-twenties. When she finally did, her therapist consistently “made comments about how I didn’t seem very into [dating women] and maybe it wasn’t for me,” she recalls. She says her therapist even asked if she was “using” her attraction to women as a way to avoid the relationship problems she had with men. The reality was that Rose was nervous. She was unsure of what being bisexual meant for the rest of her life, and wasn’t convinced that she was “queer enough,” she says. She needed support and affirmation during this time. Instead, Rose says her experience in therapy, which belittled and undermined her sexuality, made it more difficult to wade through the process of bettering her mental health. There are more than nine million LGBTQ+ people in America, and about 52 percent identifies as bisexual or Bi+, according to a report released by the non-profit think tank Movement Advancement Project (MAP). There are many wonderful things to celebrate about being bi+, which is defined as being attracted to or having physical and sexual relationships with people of different genders. However, it can also make navigating the world much harder, since biphobic stereotypes still persist within and without the LGBTQ+ community. Think: assuming bi+ people just can’t commit, are just gay or straight people who can’t “decide” what “team” they’re on,
How lousy mobility leads to hidden weaknesses in your body
September 23, 2019 at 06:51PM by CWC Nowadays, the majority of us are hyper-mobile. And by that I mean we’re, like, always on our phones. Ironically though, the constant texting, scrolling, and appsturbating wreaks havoc on our physical mobility. That, paired with some of our other 21st century quotidian movement patterns, creates hidden weaknesses in the body, according to Emily Kiberd, DC, a doctor chiropractic at Urban Wellness Clinic. “Mobility is often confused with flexibility, but they are not the same,” says Dr. Kiberd. “Mobility is the ability of a joint to reach its full range, opposed to flexibility, which refers to the ability of a muscle to stretch.” Whether or not your joints move to their full extent largely depends on factors like the tightness of your muscles, the wear and tear of a specific joint, and muscle memory. When any of these factors moves out of balance, your entire body takes note. “A lack of mobility can affect how we walk, how we sit, and if we can move through our day pain free,” the chiropractor explains. While “text neck” paired with the constant hunching over phones also messes with mobility, Dr. Kiberd says our desk jobs might be the greatest threat to good posture. “One of the biggest factors to compromise mobility is poor posture from sitting all day, leading to muscle imbalance. Weak muscles from sitting too much can lead to compensations in the body which can prohibited mobility, and cause joint degeneration, tight muscles, and headaches,” she
The light-as-air CC creams that even out your skin tone better than foundation
September 23, 2019 at 06:16PM by CWC At the end of summer each year, what most complexions are left with is discoloration (and plenty of it). While foundation does a great job of covering all that up, CC creams, also known as color-correcting creams, can help to counteract that discoloration. Different from tinted moisturizers, these do-it-all multitaskers provide light-to-medium coverage on skin, while also incorporating color-correcting technology to help even skin tone. What’s more, many of them have SPF in their formulas, so while they’re evening, brightening, and helping your complexion get on an even playing field, they’re also helping to stave off further pigmentation and redness. In the sea of foundation-adjacent products out there, though, how do you make sure that you’ve got a formula that will work for your complexion? First, you want to pay attention to the texture. Many CCs have moisturizer-like texture that will melt into skin. Next up, while shades might be a bit more limited, many of these CC creams really do adjust on skin to work for many skin tones. Third, we have faves! Want to know them? Keep on scrolling. Photo: CLE CLE Cosmetics CC Cream, $31 Never have I ever tried a CC cream that out-matched this personal must-have. The seemingly-magical shade-matching formula dispenses in a white-ish gray color before expertly matching skin for what looks like a dewier, more even second skin. It’s truly one of a kind. Photo: IT Cosmetics IT Cosmetics CC+ Cream Illumination with SPF 50+, $39
3 therapists get real about what they’re actually writing down while you’re talking
September 23, 2019 at 04:08PM by CWC It happens in most therapy sessions: You sit there, talking about your thoughts and feelings while the professional listening to you scribbles down their own, private machinations that you’re not invited to see. These therapist notes can be highly distracting because not being privy to their contents is liable to make you more curious as to what they contain. Naturally, that raises a big question: What’s in the contents of these notes? Though the experience of not being able to ignore the note-taking might be common, what exactly the pros are writing tends to vary depending on the specific type of mental health professional you visit, their style, and the headspace you’re in, says psychologist Simon Rego, PsyD. But there are some commonalities in form to speak of. There are usually two parts of a therapist’s notes, according to clinical psychologist Alicia Clark, PsyD. One is the official client record that documents the date, length of the session, and the diagnoses that were addressed. The other features a therapist’s notes of the process of ongoing treatment, she says. “Therapists’ process notes are to help therapists solidify memories of important details, themes to come back to, or noteworthy elements of the therapy process,” she says. “These small bits of information help us remember where we left off when we meet again and help us track the progress of therapy.” Generally, therapist notes differ from the client record. “The client record includes the basics of
Why you should cultivate a habit of thanking your food before you eat it
September 23, 2019 at 03:36PM by CWC Gratitude practices are the new to-do lists—all sorts of successful people, from the CEO of Barry’s Bootcamp to Cate Blanchett, count giving thanks as part of their daily routines. It’s a smart move on their part, since grateful people have been found to be happier, healthier, and more resilient than those who instead focus on what’s going wrong in their lives. But for those of us whose mornings and evenings are already packed with workout classes, meal prep, and complex skin-care regimens, the thought of adding yet another task to the lineup can feel way more intimidating than inspiring. Luckily the digital age has turned us all into expert multitaskers, presenting a genius solution: We can layer gratitude practices on top of activities we’re already doing each day. And in my opinion, one of the best times to tune into the goodness that surrounds us is during meal times. Of course, giving thanks over food isn’t exactly a groundbreaking concept—it’s a staple practice in cultures and religions around the world. But even if you didn’t grow up saying grace, there’s still a lot to be said for acknowledging your good fortune before you chow down. I mean, think about all the less life-affirming things you do while you’re eating. Maybe you’re listening to a podcast while scrolling through astrology memes. Maybe you’re catching up on your emails. Maybe you’re filming your quinoa bowl with that zoom filter that plays a slow-jam riff in the
Your official 10K training meal plan, because something needs to power all those runs
September 23, 2019 at 02:00PM by CWC In high school, I thought the pre-track meet spaghetti dinners were reason enough to take up running. Piling a plate high with noodles and beef-laden tomato sauce to fuel up for a whole two laps around the track (I ran the 800 meters) seemed like an idea I could get behind. You know what, better grab some garlic bread too for some extra carbs. While I still run—and, hey, even a bit further than 800 meters now—my belief that endless carbs equals a better run is long gone. (Just like my high school metabolism.) But knowing exactly when, what, and how much to eat while training for a running event can be confusing—no matter how old you are. Like almost everything in life, it helps to have a plan, and if you’re gearing up for a 10K, this is it. Here, sports and family medicine doctor Del Bolin, MD explains the macronutrient goals it’s important to hit in the weeks leading up to your race. To show you what that looks like, bRUNch Running co-founders Cortney Logan and Alexandra Weissner lay out what a sample day of eating could look like for each phase of your training. Ready to get started? Keep reading for your 10K meal plan for runners. Photo: Getty Images / W+G Creative Weeks 1 and 2 Macronutrient goals: According to Dr. Bolin, most training plans call for a milage increase of about 20 percent per week. “With this, you’ll want
Ring In Fall With These 6 Rituals For Forgiveness & Joy
September 23, 2019 at 01:43PM As we move into the fall equinox, the time is right to meditate on how to forgive and move on from a place of acceptance. Continue Reading… Author Barbara Biziou | Life by Daily Burn Selected by CWC
This 10K training program will get you up and running in only 5 weeks
September 23, 2019 at 01:00PM by CWC Traci Copeland is a Nike Master Trainer and run coach based in New York City. She’s created this five-week program that will have you eyeing the finish line of a 10K, whether it’s your first time lacing up or you’re an old pro. Train with us over the following month and we’ll meet you on October 26 for our virtual race. Allow me to blow your mind: If you’ve never run a race before or are a race-day pro, the mental preparation is exactly the same—and that holds true no matter if you’re training for a one-mile sprint, a 5K, or a 10K. So in other words, don’t let the thought of powering through 6.2 miles psych you out, because as long as you’ve got your head in the game, you can do it. This five-week plan is designed to carry you to the finish line of a 10K. Each week, you’ll build up the minutes you spend pounding the pavement until you’re powering through a full six-miler like it’s nobody’s business. You’ll combine walking, running, and walk-run sessions throughout each week, getting both your body and mind accustomed to moving for such a sustained period of time. Though this is technically a running program, you’ll actually only be running three days—the others will be spent either as a rest day or cross-training, both of which are critical to getting you across the finish line in tip-top shape. Cross-training is important because, while
This 5K training program will have you racing to the finish line in 5 weeks flat
September 23, 2019 at 01:00PM by CWC Traci Copeland is a Nike Master Trainer and run coach based in New York City. She’s created this five-week program that will have you eyeing the finish line of a 5K, whether it’s your first time lacing up or you’re an old pro. Train with us over the following month and we’ll meet you on October 26 for our virtual race. For a new runner, motivating to reach the finish line of a 5K can feel nothing short of intimidating, especially if you’ve never run a race (or even a mile) before. But—and trust me on this one—getting started is the hardest part. The first step towards getting your head in the game is, literally, taking the first step, and this beginner’s 5K plan is designed to make it happen. It consists of five weeks worth of running and cross-training workouts, with built-in recovery days that will help prep you for your first-ever race day. Whatever mental and physical hurdles are standing in your way, consider this your guide for jumping over them at full speed. Because, when you’re totally new to the whole “running” thing, running for five minutes straight—let alone five kilometers straight—might seem terrifying. To make training feel more manageable, this plan starts out with bite-sized walk and run combos to help you find your stride. As you work on finding your stride, remember to pace yourself. Often times, new runners tense up and start by running too fast, which