February 08, 2020 at 06:00PM by CWC Thanks to technology, we now have more access than ever to information about how our bodies are performing during workouts. In addition to having our heart rates (and more) strapped to our wrists, many fitness classes now also track our data for us, and let us know how we stack up against the people around us. In Orangetheory, a board that displays “Splat Points” tells you (and the rest of your class) how hard you’re working based on your heart rate, and at spin studios like FlyWheel and Swerve rank your performance against that of the people riding next to you. For some people, this can be motivating, and inspire a healthy sense of competition that gets them to push harder. But for others, it can have the complete opposite effect. Case in point: Imagine you’re halfway through a workout class, dripping in sweat and hopped up on endorphins. You feel strong, empowered, and like you’re generally killing it. But then, you look up at the ‘leader board’ only to discover that you’re in last place. Let me tell you (because it’s happened to me, more than once), nothing can get those endorphins crashing down quite like finding out you’re the worst one in the room. “Metrics are helpful to know where you’re starting from, and to have some sort of measurement of how you’re improving,” says Janine Delaney, PhD, psychologist and fitness expert. “But a lot of people that tend to take
Month: February 2020
How to harness the power of the 12 laws of the universe to improve your life
February 08, 2020 at 04:00PM by CWC As someone who moonlights as a manifestation coach, the universal law of attraction is a key component of the work I do with clients in order to help them build a fulfilling life they desire. That law, however, is just one piece of the intricate puzzle that involves using the laws of the universe to help in designing a life. Rather, there are 12 main universal laws at play in our lives, and they all work together and act as guiding principles. “Understanding the 12 laws shows us how to master life on all levels and gives us insights into what we can do to reach our goals,” says Novalee Wilder, a numerologist and author who works with the laws of the universe during sessions with clients. “They show us how we ended up where we are, how to trust, and how to use the laws to create flow to get somewhere else.” In other words, the laws of the universe provide us with a roadmap for how we can live our best life. “Understanding the 12 laws shows us how to master life on all levels and gives us insights into what we can do to reach our goals.” —Novalee Wilder, numerologist Ready to put these laws into action? Keep reading to learn specifics about what the 12 laws of the universe are, how they impact our lives, and tips on how to harness their power. How to harness the 12 laws
A derm says to stay far, far away from these fabrics if you’ve got dry skin
February 08, 2020 at 02:00PM by CWC There’s a mental checklist we all run through in our heads when we’re dealing with dry skin on our bodies: Am I drinking enough water? Am I using the right hydrating ingredients (and staying away from drying ones) the shower? Am I slathering myself in body lotion morning, noon, and night? If the answer to those questions are all “yes,” “yes,” and “duh,” derms say there’s one more worth asking yourself: Am I wearing the right fabrics? According to board-certified dermatologist, Joshua Zeichner, MD, if you’re dealing with dry skin, there are certain fabrics that can make the situation worse. His tip? “Stick to natural fibers like cotton or silk,” he says. “Synthetic fibers like polyester can actually be quite rough on the skin.” (I wish I’d known this in my junior year of college, when my polyester winter formal dress gave me a full-body rash.) While natural fibers are always going to be your best bet, it doesn’t mean that synthetic fibers are totally out of the question during dry skin season—you just need to be sure you’re choosing wisely. “If you are choosing a synthetic, stick to viscose, which more closely mimics natural fibers,” he says. And if you can’t bear the thought of parting with all of your fast-fashion sweaters for the sake of your skin, Dr. Zeichner suggests simply layering them on over a natural fiber fabric, like a cotton T-shirt, so that the synthetic fibers aren’t in direct contact
5 challenging ways to use a rower that don’t have *anything* to do with rowing
February 08, 2020 at 12:00PM by CWC When you know how to use an ergometer correctly, you’re engaging 86 percent of your muscles. But there are a few different ways to use a rowing machine for non-traditional exercises that target specific areas of the body. “Incorporating a few non-traditional exercises into the mix further builds on the full-body workout and helps improve balance and coordination,” says Arielle Childs, founding coach at Rowgatta in New York City. “It also provides a good opportunity to add some variety to your workout.” “The instability of the erg seat—which moves across the base of the machine—can be used in exercises to target small muscles and burn them out,” says Childs. It doesn’t matter whether you’re at the gym or at-home; you can use your rowing machine for squats and lunges, planks, and more. Try these 5 non-rowing exercises on your rowing machine 1. Single-leg Bulgarian split squat If you’re looking for a major glute burner that also helps better your balance, Childs says this is it. Stand at the back of machine and face away from the erg. With one foot planted on the floor, place your other foot behind you on the seat of the erg. Slowly slide your leg back and move into a reverse lunge. Engage your core and push through the heel of the standing leg to come back to standing. Do four rounds of 8 to 10 reps. 2. Lateral lunges Get ready for a major inner thigh burn.
The sneakers that consistently get compared to “walking on clouds”
February 08, 2020 at 03:00AM by CWC Walking on sunshine, walking on clouds. This is the stuff dreams are made of. It’s the stuff songs are written about. And thanks to the sneaker brand On, it’s now a reality in the day-to-day lives of runners around the globe. The brand’s radically different approach to how shoes should fit, feel, and perform has won over runners who were long loyal to other brands. While many other running sneaker brands create either neutral, cushioned shoes, or stability shoes, On took a different approach. Using patented CloudTec soles, the brand aimed to rethink how it feels when the foot strikes the pavement. Founder David Alleman collaborated with two of his friends—co-founders Olivier Bernhard, an elite runner, and Caspar Coppetti—to create a streamlined sneaker that works with a runner’s natural gait as opposed to manipulating it like so many other running shoes do. “On has some of the only shoes that adapt to a runner’s stride instead of correcting the runner’s movement, while still providing ample support,” says Allemann. You can recognize On Cloud running sneakers by the distinct design: The sole of each shoe has small “clouds” or hollow bubbles that line it, which are partially responsible for why it feels like you’re actually running on clouds. “Our first prototypes were made from a chopped-up garden hose,” says Allemann of how the design came to be. On then added a force-transition plate—dubbed the “On Speedboard”—that supports how your foot naturally rolls off of
The average American life expectancy is 78 years, but our ‘health span’ is only 66—here’s why
February 08, 2020 at 02:00AM by CWC When it comes to visualizing yourself in your senior citizen years, chances are you hope to emulate someone like Betty White or Tao (thought of as the oldest living yogi). Read: old but thriving. Here’s some good news on that front: life expectancy is (albeit very slowly) going up. According to new data from the Centers for Disease Control and Prevention (CDC), life expectancy at birth in 2018 (the latest stats are available) is 78.7, a slight increase from 2017’s life expectancy of 78.6. “What we’re seeing with life expectancy is that it did go up from 2017 to 2018, and it followed a period where life expectancy had been falling between 2014 and 2017,” says Robert Anderson, PhD, the chief of the morality statistics branch at the CDC’s National Center for Health Statistics. According to Dr. Anderson, two of the main reasons for the drop was a decline in deaths related to cancer as well as drug overdose, although he says deaths related to suicide (another big lifespan factor) are still on the rise. Now the not-so great news. The American Heart Association recently released their own report, saying healthspan—aka the number of years a person can expect to live in relatively good health, free of chronic disease and disabilities of aging—is currently 66 years. That means there’s a 13-year gap between living and living well. But what’s contributing to that gap, and how does the U.S. compare to other countries’ healthspan?
Every first-time parent in NYC will soon be eligible for up to 6 home visits from professionals—here’s why that’s important
February 08, 2020 at 01:00AM by CWC Whether they gave birth, used a surrogate, or adopted, first-time parents can face a lot of uncertainty in the first few months with a newborn. Early check-ins with pediatricians and OB-GYNs ensure that mom and baby are healthy, but those visits aren’t always focused on proper breastfeeding techniques or making sure parents are getting enough sleep. On Wednesday, First Lady of New York City Chirlane McCray announced New Family Home Visits, an initiative to make all first-time parents eligible for up to six home visits from health care providers, community educators, and/or doulas, depending on their needs. “Home visits are very different than trying to talk through your issues with your pediatrician, in a 10-to-15 minute—at best—office visit,” says Emily Cohen-Moreira, a doula serving the greater New York City area. “Having somebody come into your home is a really different experience. They’re helping you in your own space, they’re checking out the setup that you have. They’re helping troubleshoot to think about how to make things more efficient for you, and more comfortable for you.” Cohen-Moreira adds that when parents are able to get their questions answered, and feel more confident, the baby benefits. “[Parents] can really learn how to feed well, learn how to use a wrap or a baby carrier, which is great for bonding,” she says. “Higher confidence within the parent, higher breast-feeding rates, all of that will have, obviously, a positive impact on this baby’s health and development.” Research
This ‘Passion Triangle’ quiz shows what’s missing in your long-term relationship
February 08, 2020 at 12:00AM by CWC When you first fall in love with someone new there’s a fiery, extraordinarily horny adrenaline rush that makes even a trip to the farmer’s market an erotic experience. But as it grows into a long-term relationship or, y’know, a marriage, that passion simmers down, and the farmer’s market just becomes a sleepy way to get cheap organic fruit. But if you’re looking to revive passion in a relationship and are wondering where you’re lacking, there’s a quiz that can guide you in the right direction. But first, let’s talk about the Passion Triangle. In a blog post for the Gottman Institute, sex therapist Cheryl Fraser, PhD, explains that the Passion Triangle is a model that helps couples have (and even deepen) lifelong sexual and romantic passion. It’s broken down into three clearcut elements: Thrill: The butterflies-in-stomach feeling, the idea that everything about your partner feels fresh and new. It’s almost like those days when you first fell in love. Intimacy: Being best friends! You know your partner to the depths of their souls and they know you. This can really only come with time, sharing, commitment and being extremely vulnerable with each other. You share a meaningful emotional connection. Sensuality: This is a reflection of your physical, romantic, erotic, and sexual relations. How you touch each other, how often you touch each other, and how you spark when you touch each other. View this post on Instagram Thrill, sensuality, and intimacy are all possible within
I’m Gabi Butler from ‘Cheer,’ and my workout isn’t over until I do this one thing
February 07, 2020 at 11:00PM by CWC You only need to watch a few minutes of Netflix’s docu-series Cheer to understand how the tough-as-nails squad at Navarro College wins national championships. Everyone’s new life coach Monica Aldama leads a team of cheerleaders that includes Jerry Harris, the motivational mat talk mastermind; the sensational La’Darius Marshall; and Gabi Butler, a longtime cheerlebrity who set off on a path to success at 8 years old. Now 22, Butler proves herself an all-star on and off the mat. She does it all as a flyer and a tumbler—or as her coach likes to say, an “all-rounder”—and she’s a seasoned pro when it comes to post-workout recovery. Butler’s workout isn’t technically over until she completes a cool-down routine that helps her body heal enough to give it 100 percent again the next day. It all starts with some stretching. “Usually when I’m done working out, I do a little cool-down stretch—I stretch my calves, my Achilles, my knees. It only takes five minutes,” she tells me. Doing a classic standing wall stretch is one of the most effective ways to stretch your calf muscles (especially if you’re jumping a lot!), and you can use a yoga band to safely stretch out your Achilles. Once she’s done with her stretches, the next part of her post-workout recovery routine involves heading home and running a bath. Depending on how she’s feeling, she has two options to choose from: something relaxing and warm or something refreshing and
A comprehensive stretching guide for people who sit all day long
February 07, 2020 at 10:00PM by CWC More often than not I’m twisted into some position that involves one or both of my feet being off the ground. Now, I’m not gonna pretend that sitting is hard work. But sometimes, whether you zoned out and stayed in one spot for too long or you’re just feeling really tight, a deep stretch could be just what you need. Ryan Balmes, DPT, orthopedic and sports physical therapist and spokesperson for the American Physical Therapy Association, says there’s no right or wrong way to sit, but your body will tell you if it doesn’t like a particular position. “Certain positions will cause some discomfort,” he says. “Let’s say for one like a criss-cross applesauce, and you feel the discomfort in your hips. Anatomically, because what’s happening at the hip level, you’re taking your joint to its end range.” That twinge of pain is your body telling you to it’s time to move. Sometimes, getting up and moving is all you need. “Joints like movement,” says Balmes. “By moving, you’re lubricating the joints, keeping the fluid through the joints moving.” For all those days when you need a deeper stretch, we’ve asked Jeff Brannigan, program director at Stretch*d, to help you out. The best stretches after sitting all day in 9 different positions 1. The princess: crossing your ankles Brannigan says this is a pretty low-risk position. “One thing to watch if you tend to sit like this, is that one of your legs