December 21, 2019 at 12:00PM by CWC Downward dog seems simple enough. It’s typically one of the first poses you learn, and you do it in pretty much every class you take. But even longtime yogis might be making some of the most common down dog mistakes. “At first glance, the down dog seems super easy and straightforward, but in truth, it’s a pretty technical pose when you practice yoga. Whether in a class or solo, you spend a fair amount of time coming in and out of a down dog, so it’s super important to master it,” says Corey Phelps, a yoga instructor and personal trainer. “When done properly, it stretches the hamstrings and calves, strengthens the arms, legs, back, and deep abdominal muscles that help stabilize the spine, and it can help relieve back pain.” Little tweaks can help improve your alignment, make poses more comfortable, and make them easier on your body, and these are the most common mistakes to avoid in down dog—and how to fix them. The most common mistakes you’re making in downward dog 1. Trying to force your heels to the ground One of the biggest goals of down dog is getting your heels to the ground, but you shouldn’t ever force it. Instead of trying to get on the same level of that super-bendy girl in your class, instead focus on what feels good to you. That’s when you’re going to reap the most benefits. “If you find that your heels are
Month: December 2019
Have flat feet? Pros say you might want to try a pair of stability running shoes
December 21, 2019 at 02:00AM by CWC Attention, runners: It’s time to take a look at the sneakers you’ve been wearing to log your miles these last few months. Are they worn in at the top inner edge? Congratulations, you’re a over-pronator. And it’s time to trade them in for a pair of stability running shoes. Over-pronation—often also referred to as “flat feet“—means that your feet collapse inward when you walk and run, and the best way to correct the problem (and to keep you from foot pain and potential injury) is with the right sneakers. Stability running shoes offer additional cushioning and support to keep your feet from rolling inward, making them better aligned with your legs. That’s why podiatrist Miguel Cunha, founder of Gotham Footcare, recommends them for people who pronate. “Shoes that are made for pronators consist of a medial post support, a wedge that is built into the shoe under the arch to prevent the arch from collapsing or rotating inward,” he says. “By minimizing pronation, this construct helps distribute the impact of running more effectively.” Flat-footed friends aren’t the only ones who could benefit from having a little bit more support in their shoes when they run. “Some runners are able to maintain their preferred motion path when going from walking to running, but some runners deviate from their preferred motion path when going from walking to running,” says Jon Teipen, senior manager of footwear at Brooks Running. “The runners that deviate more will benefit
The can’t-miss signs you’re suffering from social exhaustion—and how to deal with it
December 21, 2019 at 12:00AM by CWC The holiday season brings plenty of opportunities to reconnect with family, friends, and maybe even past flames. Each invitation that comes your way may seem more tempting than the last, but by overloading your schedule with parties, brunches, and “catch-ups,” you’re also RSVPing to a bout of social exhaustion. “Social exhaustion is when you’ve socialized to the point that you can’t do it anymore, and you need some quiet time alone with no pressure,” says licensed clinical psychologist Aimee Daramus, PsyD. “It can be emotional, physical, or both.” The psychologist thinks that holidays are practically a pressure cooker for feeling spent, particularly if you don’t take time to be alone. “Being alone on the holidays carries a lot of emotional weight because of fantasies about how it should be. There are also assumptions that if you’re not around people you must be unhappy, which isn’t always true,” she says. For you, social exhaustion may be apparent. You may start the small talk with your third cousin, Sal, and Wow, I need to take a break, stat. That’s not always the case, however. “Other times, you might feel angry, stressed, or physically tired, and you’ll need to stop for a few minutes and think about why,” says Dr. Daramus. If you feel about ready to snap at Sal for asking why you’re still single, chances are you’ve got a case of the I-need-to-be-alones. A psychologists 3 strategies for dealing with social exhaustion 1. only
The ‘bear complex’ makes your whole body roar with one rep
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,
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