December 20, 2019 at 08:35PM by CWC Working every last muscle group at the gym usually requires hopping from machine to machine. The CrossFit bear complex, a combination of four movements torches your body from head-to-toe using only a barbell. So not only will you feel strong; you’ll feel efficient, too. Maillard Howell, owner of CrossFit Prospect Heights and founder of The Beta Way, deems the bear complex “a hell of a lot of workouts in one”—and that’s very accurate. The move combines a power clean, front squat, push press, and back squat for a no-muscle-left behind kind of trip to the gym. Since the bear complex is a mash-up of four different moves, you’ll want to make sure you’re adept at each one before putting them together. And, when you do so, you’ll need to use a weight that you’ll be able to sustain for the entire movement. For example, if you push press 50 pounds and use 75 pounds for the other three movements, you’ll need to stick with 50 for the complex until you can work your push press up to a higher weight. “From the first set, you’ll be sweating and you’ll be taxing all of your muscles,” says Howell. “There’s nothing like it. If you’re really comfortable with a barbell, it’s a great tool for adding strength.” Let’s go! How to perform the CrossFit bear complex from start to finish [youtube https://www.youtube.com/watch?v=oOd_VaYDFSw] Complete 2 sets of 10 reps if you’re using an empty barbell. For higher weights,
Day: December 20, 2019
Bathe skin in roses with this simple DIY rosewater recipe
December 20, 2019 at 07:00PM by CWC Rosewater is one of those beauty ingredients that is e-v-e-r-y-w-h-e-r-e. Whether you see a rosewater facial spray sitting on top of your coworker’s desk or a fellow subway rider spritzing it onto her face, people love the stuff because it’s so refreshing on the skin. You don’t even need to buy a bottle of it, though—because we’ve asked beauty pros how to make rosewater at home. “Rosewater has a long history of enhancing our mental and physical wellbeing, but it’s also good for the skin,” says Paula Simpson, biochemist, beauty nutritionist, and formulation expert. “Rose petals are antiseptic in nature, which helps to balance the skin’s pH and microflora, and calm and control oil production. They’re also enriched with vitamins such as vitamin A, C, D, E, and B3, along with antioxidant anthocyanin to nourish and refresh the skin.” Rosewater is used all the time in skin-care products because it’s so soothing and hydrating. “Rose hydrosol is used in skin care topically to reduce fine lines, act as an anti-inflammatory, and to combat dehydration,” says Debbi Burnes, a beauty expert and founder of Sumbody skin care, adding that the scent of roses is often used in aromatherapy to uplift moods and alleviate stress. Used in spray form, you get the benefits of both the rose scent and the skin-boosting abilities. There’s a wide variety of ways to make rosewater, but the basic formula is pretty simple. Burnes points out that a super easy but
Here’s what happened when I quit multitasking for a week to improve my productivity
December 20, 2019 at 06:00PM by CWC Like many (if not most) people these days, I am a practiced multitasker—it’s simply my strategy for how to be productive at an optimum level. While working, I have multiple browser tabs open at once, so I can toggle between items on my to-do list. And I take my laptop to meetings, so I can listen, participate, and work, all at the same time. I even multitask when I’m relaxing, watching Netflix while snacking and scrolling Instagram. This is how we all live, right? Otherwise, how would everything—anything, even—get done? I’ve heard rumblings before that multitasking isn’t the most efficient answer to how to be productive, but that’s always left me wondering, if not multitasking, then…what? In her forthcoming book Do Nothing (out March 10, 2020), Celeste Headlee acknowledges the societal pressure to multitask, but points to studies suggesting that not only is it ineffective, it’s actually impossible to do successfully. “As our obsession with hyperproductivity has increased, so has our belief that we are able to multitask and that it helps us get more done in less time,” she writes. “The truth is wholly the opposite in almost every circumstance, if neuroscience is to be believed. In study after study, we’ve found that we are slower at completing tasks when we switch from one activity to another than we are when we simply repeat the same activity.” “We are slower at completing tasks when we switch from one activity to another than
Banza just released a delicious, healthy, high-protein mac and cheese
December 20, 2019 at 05:47PM by CWC Bowls of florescent orange macaroni and cheese are what childhood dreams are made of, am I right? It’s amazing just how much happiness a blue box of macaroni, milk, and powdered cheese can bring. While there are some foods your outgrow (RIP my love for Kid Cuisine and Dunk-a-roos), admit it, even grown-up you loves a creamy bowl of healthy mac and cheese. I’m not above making a bowl of the classic Kraft every now and then, but, while delicious, boxed mac and cheese has always been pretty nutrient void. Just one cup of the classic (a serving size no one under the age of seven could stick to, really) has 47 grams of carbs, 720 milligrams of sodium (you want to keep it below 2,300 milligrams for the day), and only two grams of fiber. To be fair, it does have 9 grams of protein. Well, there is now a healthier boxed mac and cheese at grocery stores near you. This week, Banza released their take on a classic, made with chickpea pasta, which makes it a legit healthy food. (In case you haven’t heard, chickpeas are going to be *everywhere* in 2020.) A one cup serving has 18 grams of protein and 8 grams of fiber. (The carbs clock in at 36 grams per serving.) I know what you’re thinking: what about the powdered cheese? Okay, so that part of the meal isn’t exactly brimming with nutrients. It’s still highly processed
There’s a new irritation-less retinoid that’s about to change acne treatments forever
December 20, 2019 at 05:43PM by CWC Major news, my fellow acne-prone peeps: The FDA has just given the green light to a brand-new acne treatment that could change the game for those with more sensitive or irritable skin. It’s called Arazlo, and is a lotion containing a vitamin A derivative called tazarotene that’s meant to give you all the benefits of a retinoid… minus the irritation. The non-irritating retinol lotion targets acne vulgaris, according to a report from MD Mag, and went through two large clinical trials that both showed impressive results (AKA clearer skin). A total of 1614 patients with moderate to severe acne were tested, and the Arazlo was overall “well-tolerated” while producing statistically significant changes in their acne. Compared to Tazorac Cream 0.1%—another tazarotene treatment on the market—the Arazlo showed half of the most common negative skin reactions people experience with retinoids: site pain, dryness, exfoliation, and other irritations. Yet the new lotion still resulted in reduced inflammation and skin lesions. This is a huge deal. As I, and anyone else who’s battled stubborn acne, know, lots of retinols out there—and prescription acne treatments in general—can be super frustrating to use when all they’re doing is replacing your pimples with dry, flakey, red skin. According to Emil Tanghetti, MD, a lead investigator in the Arazlo study and board-certified dermatologist, this is why many of his patients don’t stick with topical acne treatments long enough to see their true efficacy (been there). “Tazarotene has typically been reserved
Using this beauty device for 5 minutes obliterated my facial puffiness
December 20, 2019 at 05:04PM by CWC After a weekend spent imbibing, on Monday morning, I woke up and felt like my face was puffier than it usually is on Monday mornings. I’d like to hope that I’m not alone in discovering this, given that it ’tis the season for holiday parties and gatherings galore. And so, I frantically pored through my cabinet of beauty products, until I got my hands on a microcurrent device that’s said to help with lymphatic drainage and squelch puffiness. The Nuface Trinity ($325), is a handheld microcurrent facial device, known for sculpting and defining the contours of your face. “In the short term, microcurrent does work [to help reduce puffiness],” says Shirley Chi, MD, a San Francisco-based dermatologist. She explains that it causes muscle contractions that help your face to appear less puffy. Plus, it lifts facial features like cheeks and eyebrows, which can help you look more awake and ready to take on the day. See more about it from Dear Derm star Mona Gohara, MD: [youtube https://www.youtube.com/watch?v=dL4fkeHmC6c?feature=oembed&w=500&h=281] It’s legit: The Nuface has been FDA cleared to improve facial contouring, and so I put it to the test. I slid the device from the tip of my chin up towards my cheek, pausing at the topmost point of my cheekbone to help lift it. After a few minutes, I stopped and looked at the right side of my face compared to the left side, noting how much more lifted it looked. I followed
I’m a massage therapist, and this is the one spot you should target to release years of tension
December 20, 2019 at 04:33PM by CWC You know you feel like a million bucks after getting a massage? Well, you can learn how to release tension on your own by targeting a surprising part of your body. It’s the key to relaxation from head to toe. If massage therapist and astrologer Tiffany Potempa could only choose one spot to target to unlock years of tension, the answer is simple: it’s always the buttocks. “The prime movers for this region that I love to focus on are the gluteus maximus, gluteus medius, gluteus minimus, and the piriformis, which sits under the glutes,” she says. “The glute region is responsible for keeping us upright and so much of the movement in our hips and legs. When balanced, they help us run fast and jump high. When imbalanced, this area can also be responsible for anything from shoulder pain to low back pain, sciatica, hip, leg, and even ankle issues.” Clearly keeping everything balanced is very important. “When the glutes go awry, it can cause imbalances up the body as well as down,” says Potempa. The bad news is with the lifestyle most people lead today, it can be really hard to do that. “Its so common to have issues originating from here. Technology has increased dramatically and we find ourselves on devices all the time. We sit while we work at our computers and devices, tending to social media, watching tv, gaming, and texting,” she says. “Constant sitting weakens the glutes. It
7 household items that double as convenient, budget-friendly sex toys
December 20, 2019 at 04:00PM by CWC Whether your go-to vibrator is on the fritz, you’re jonesing to try something new, you’re interested in spicing up your partnered bedroom activities, or, I don’t know, it’s just a slow Tuesday night, you may find yourself in the market for a new sex toy. But rather than dip into yours savings, how about repurposing certain items that are already laying around your home? You may not realize it at first glance, but rooms of your home—including kitchen, bathroom, and bedroom—are already full of items that can double as household sex toys for pleasuring yourself and your partners. And since you already own these goods, they’re basically free to use. But before you go digging around nightstand drawers, medicine cabinets, and the fridge, keep in mind that you’d be wise to exercise caution to avoid potential health risks associated with using household sex toys: “The major health risk is always infection [from] either bacteria that’s already on the product or that can get inside the product,” says OB-GYN Heather Bartos, MD, founder of Badass Women, Badass Health. Injury from sharp items is another potential risk. So to use (and enjoy) household toys as safely as possible, Dr. Bartos recommends making sure there are no sharp or rough edges on the product, because “even the smallest ridge can cause a cut, which can bleed or get infected.” From there, clean the item(s) with a toy cleaner or wash (non-food products) in boiling water for
Tap these six products to nail the natural holiday makeup look (and it only takes five minutes)
December 20, 2019 at 02:16PM by CWC You’ve got shopping to finish, gifts to wrap, and parties to attend—so the last thing you want to do is spend hours cooped up in your bathroom prepping for said parties. When you need to get ready in a flash but still want to look glam (so like, always) keep this speedy, natural makeup tutorial in your back pocket, which was demonstrated by Beautycounter makeup artists at our latest Wellness Collective event with Athleta. Bonus: Beautycounter regularly lobbies congress for stricter personal-care legislation (Well+Good’s beauty editor Rachel Lapidos even joined in), so yes: It is possible to get the look without the harsh ingredients you’re trying to avoid. First, you start with a tinted moisturizer to create an even, natural-looking canvas for your look. “Foundation says it all in the name,” Brittany Hudson, makeup artist and Beautycounter ambassador says. “It’s like building a house—that’s what you need to do first.” Then, apply concealer under your eyes and to any spots or blemishes, making sure to tap rather than smear the product onto your face, which can cause more shadows. Next up: brows. Fill in your eyebrows with a pencil, starting from the middle and working your way outward before going back to the beginning. If you really want to dial up the brow boldness, brush against the hair, then smooth it out with a spoolie or a clear brow gel. Smile to find the apples of your cheeks, and sweep blush onto them moving
Weird, but true: Listening to others crack their bones helped me find relief
December 20, 2019 at 02:01PM by CWC “You’re still kicking,” I can hear Gregory Johnson, DC, say in his signature twang as he lightly karate chops a person’s knees to test their reflexes. He had just finishing decompressing the person’s spine by securing the person’s hips on a table with padded bars, and using a white, everyday towel around their neck, pulling their head slightly from their body in one swift motion. A huge cr-ra-ck can be heard when he does this (the move he’s termed the “ring dinger”), as the patient’s eyes go wide. I smile at my screen, and arch my back in bed, hoping to get a slight crack. I close my computer, then my eyes, and drift off to sleep. Sure, there’s Dr. Johnson from Texas (“Your Houston Chiropractor”) with his patented ring dinger. There’s also Dr. Rahim from California, whose calm nature and crazy before-and-afters makes me want to book a flight to Los Angeles. There’s Dr. Brenda Mondragon from D.C., who wears crazy leggings and spends a good portion of her time with the patient working out trigger or pressure points in the muscle before she cracks them like a glow stick. There’s Dr. Joseph Cipriano in Greenville, South Carolina, who uses a chin strap apparatus to decompress the patient’s spine—much like Dr. Johnson in Houston, just with a different piece of equipment (no towel here). And there are so many more. They’ve become my late-night watches. Their videos—which rack up thousands, sometimes millions