March 08, 2020 at 11:00AM by CWC When it comes to core exercises that you can feel working, planks are at the top of the list. The second you start that hold, your whole body is instantly on fire. But trust me—you haven’t felt the burn until you try the side plank variation that lets you march your way to a stronger lateral chain. According to Korey Rowe, trainer at Dogpound in New York City, the side plank march is a dynamic movement that is nothing short of a full-body challenge—one that specifically targets your oblique muscles, which are often neglected and underdeveloped. Because of the marching motions involved, it makes a regular side plank feel like child’s play. “The added movement of driving the legs toward the chest in an alternating fashion gives the marching side plank a dynamic edge over the more static traditional side plank,” he says. “Switching between legs requires constant response for the glutes, legs, and oblique muscles to maintain trunk stability. This significantly ramps up the difficultly level.” At first, getting the motions down in this side plank variation can be tricky, but once you do, you’ll be busting out sets of side plank marches like a champ. Here’s exactly how to do the exercise at home. [youtube https://www.youtube.com/watch?v=N-cLPDZtDHU] How to do the side plank march variation Begin in a side plank position starting on your right arm with your legs in a scissors stance. Your left leg should be in the front with weight on the
Month: March 2020
What does it mean to celebrate Women’s History Month in 2020?
March 08, 2020 at 10:00AM by CWC In the photograph below, a woman unfurls a banner with two neat rows of stars down the center from a second-story balcony. On the ground beneath her, a group of women raise their arms and clap their hands in celebration. It’s August 18, 1920; the woman on the balcony is Alice Paul, women’s rights activist and chair of the National Women’s Party; and the 19th Amendment has just been ratified by Tennessee, the 36th and final state needed to make it federally illegal to deny voting rights on the basis of sex in the United States. The image is joyful, victorious. It’s also very white—from the ratification banner’s long, crisp, panel to the women’s long, crisp, dresses—and the undoubtedly white skin beneath those dresses. This homogeny may have been by design. “The suffragists purposefully distributed portraits and other images, visual propaganda, all of white women…so that people at the time would think of suffragists as white,” says Allison K. Lange, PhD, an assistant professor of history at the Wentworth Institute of Technology and author of the forthcoming book on the suffrage movement, Picturing Political Power: Images in the Women’s Suffrage Movement. “That has shaped the way that we think about the suffrage movement.” The women of color who were part of this movement—because there were many (Sojourner Truth, Ida B. Wells, and Mary Terrell Church are names to remember)—have been erased, quite literally, from history books and, in turn, public understanding. And so,
‘Sleep is the new steps,’ according to WHOOP founder Will Ahmed—here’s why
March 08, 2020 at 12:00AM by CWC Fitness trackers and activity monitors have come a long way from the basic pedometer era. These days, many of us are collecting data not just on steps, but on sleep, stress, and other biomarkers that offer clues to how well we truly are. But if you ask Well+Good’s 2020 Changemaker Will Ahmed, an abundance of data is essentially meaningless without knowing what to do with it—which is the idea that inspired him to create WHOOP, a tracker that measures heart rate variability and sleep quality (among other metrics) and serves up suggestions to improve performance and well-being. Below, Ahmed talks with W+G’s executive editor Abbey Stone about the genesis of WHOOP, screen time, and where he predicts wellness is headed next. Well+Good: When you launched WHOOP, what white space were you seeing in the field at the time? Will Ahmed: Well, the biggest thing that I learned from doing a lot of research at Harvard was that, essentially, there are secrets that your body is trying to tell you in the form of physiological indicators. The problem is that there wasn’t technology that could measure them. I saw an opportunity to measure things at an accuracy level that had never been done before, and then to provide coaching—using that information to provide actionable feedback. The problem with wearables 1.0 is they gave you information, but you didn’t necessarily know what to do with it. Whereas with WHOOP, we collect more data than anyone
These 4 ingredients are the only ones you need to stop acne in its tracks
March 07, 2020 at 10:00PM by CWC When you’re dealing with acne, it can be tempting to pile on as many zit-zapping ingredients as possible in the hopes that they’ll come together to magically banish your breakouts. You need them to work fast, and logically a “more-is-more” approach seems like the best way to get the job done. But in reality, that’s not quite the case. Contrary to what you might think, the best way to treat pimples actually isn’t by going full throttle with every anti-acne product in your arsenal. Instead, it’s about trusting only the best-of-the-best acne ingredients, and using them properly to get tried-and-tested results. The magic number, according to dermatologists? Four. From a product standpoint, that’s generally all it takes to clear your pores, fight inflammation, and stimulate cell turnover in order to get rid of your current breakouts and fend off future ones. Of course, some situations are more serious than others, and may require attention from a dermatologist to deal with. If the over-the-counter stuff just isn’t doing it for you, be sure to schedule an appointment with a doc. In the meantime, scroll through for the best acne ingredients to stock your arsenal with—your breakouts don’t stand a chance. The four best acne ingredients, according to dermatologists Photo: W+G Creative Benzoyl peroxide is known to be the most effective OTC acne treatment out there—you probably know it well from the ingredient label of nearly every pimple product you’ve ever used. It lowers the
This month’s full worm moon is also a supermoon—here’s what that means for your sign
March 07, 2020 at 08:00PM by CWC This month’s full moon (appetizingly nicknamed the full worm moon) is one of four supermoons taking the sky this year. It happens on Monday, March 9, which is also the day Mercury finally stations direct. Given all this powerful energy swirling in the cosmos on that day, we’re all going to feel the effects of the moon at an amplified level. Because it’s in Virgo, this full moon is an especially great opportunity for clearing, decluttering, and detoxing, says Rachel Lang, intuitive astrologer and healer. But because Pisces is also majorly involved, you can expect the fish’s dreamy, impractical tendencies to show up. “The Virgo-Pisces axis line brings about the practical and earthly versus the world of dreams and the unseen realities of life. Virgo is meticulous, ordered, and discerning, while Pisces is open to impractical possibilities and is mystically minded,” Lang says, adding that these are likely the themes you will see during this full worm moon. “Try to eliminate perfectionism, and become more at peace with the messiness of life,” she says. “This full moon is not a time to make definite decisions; rather, enter a discernment process.” —astrologer Rachel Lang Lang adds that the energy of the day will skew heavily spiritual, thanks to the the sun being in conjunct with Neptune. “You could glean insights from guiding messages in your environment or from others in your life,” she says. And with Mercury coming out of its retrograde transit on
Everything you need to know about straightening natural hair
March 07, 2020 at 06:00PM by CWC From ages 6 to 18, I got my hair chemically straightened every six weeks. Then, in college, I started my natural hair journey, finding refuge in big, curly wigs and sleek box braids. I’m loving the journey of embracing my natural texture, but sometimes, I still like silky-straight hair. And if you’ve ever tried to straighten kinky curls, you know the struggle of maintaining the look without also frying your hair—but it can be done. Here’s how. Choose a stylist and method—carefully The first step, says Anu Prestonia, a hair care consultant and the founder of natural beauty line Anu Essentials, is finding a stylist who has extensive experience with various hair textures. That stylist can help you choose between two straightening methods: a blowout or a silk press. Both straighten the hair, but one can work better for you depending on your hair texture. “A blowout usually works best for someone with naturally straight hair or hair that straightens easily,” says hairstylist Ursula Stephen, who’s touched the heads of stars like Rihanna and Laverne Cox. Prestonia adds that blowouts are also appropriate for people with super-fine hair, since the less-intense heat is better for hair that’s susceptible to damage. But a blow dryer alone isn’t enough to get thick, kinky curls pin-straight. For people with naturally curly, coarse hair, Stephen suggests a silk press. “The hair is blown out, then flat-ironed to give it a sleek, shiny finish,” Stephen says. This style
How I’m preparing my skin-care routine for an extra hour of daytime
March 07, 2020 at 04:00PM by CWC I dread the changing of the clocks at the end of winter because, let’s be honest, it’s the bad one. As terrible as it is, “spring forward” has to exist in order for us to have “fall back,” wherein you can have an extra hour of sleep. There can be no good without evil. On March 8 we have to face the evil and turn our clocks forward an hour. But on the bright side this means we get an extra hour of daytime. Since my face is going to be bathed in more sunlight than it has during the winter, I was curious if there were any tweaks I should make to my daytime skin-care routine. So I called in the experts. First up: sunscreen. It is skin-care canon that everyone should wear sunscreen every single day. Ninety percent of aging comes from unprotected UV exposure, dermatologist Mona Gohara, MD, told Well+Good in a recent episode of Dear Derm. [youtube https://www.youtube.com/watch?v=oLlrv7VBPPU] There are two types of sunscreen: chemical and physical. Dr. Gohara says that if you see words like avobenzone and octinoxate on the label, it’s a chemical sunscreen. She also notes that chemical sunscreens have that “piña colada” classic sunscreen smell. If you see zinc oxide or titanium dioxide on the label, it’s a dead giveaway that it’s a physical sunscreen. Chemical sunscreens work by being absorbed into the skin, while physical sunscreens form a physical barrier on the skin. There
How I’m preparing my skin-care routine for an extra hour of daytime
March 07, 2020 at 04:00PM by CWC I dread the changing of the clocks at the end of winter because, let’s be honest, it’s the bad one. As terrible as it is, “spring forward” has to exist in order for us to have “fall back,” wherein you can have an extra hour of sleep. There can be no good without evil. On March 8 we have to face the evil and turn our clocks forward an hour. But on the bright side this means we get an extra hour of daytime. Since my face is going to be bathed in more sunlight than it has during the winter, I was curious if there were any tweaks I should make to my daytime skin-care routine. So I called in the experts. First up: sunscreen. It is skin-care canon that everyone should wear sunscreen every single day. Ninety percent of aging comes from unprotected UV exposure, dermatologist Mona Gohara, MD, told Well+Good in a recent episode of Dear Derm. [youtube https://www.youtube.com/watch?v=oLlrv7VBPPU] There are two types of sunscreen: chemical and physical. Dr. Gohara says that if you see words like avobenzone and octinoxate on the label, it’s a chemical sunscreen. She also notes that chemical sunscreens have that “piña colada” classic sunscreen smell. If you see zinc oxide or titanium dioxide on the label, it’s a dead giveaway that it’s a physical sunscreen. Chemical sunscreens work by being absorbed into the skin, while physical sunscreens form a physical barrier on the skin. There
8 vegan jerky recipes you can make using your air fryer
March 07, 2020 at 02:00PM by CWC In the past few years, traditional beef jerky has gotten a major glow-up, revamped from the ultra processed sticks ubiquitous at gas stations and remade to be sourced from grass-fed meat and lower in sodium. The jerky space has also expanded to include new, vegan varieties. A run-down of the few options on the market: mushroom jerky, watermelon jerky, and soy-based jerky. Still, the vegan options definitely aren’t as easy to find as their animal-based counterparts. No worries, you can make your own! If you are the proud owner of an air fryer, it’s easier than you may think to DIY. Rounded up here are eight vegan jerky recipes using the beloved kitchen appliance. Scroll down for eight vegan jerky recipes, all made using the air fryer Photo: Monson Made This 1. Smoky soy curls Part of what makes traditional jerky a good snack is all the protein, and using soy to make a vegan version ensures you don’t miss out on that front. This recipe calls for liquid smoke, hoisin sauce, cayenne, garlic powder, and onion powder, which makes it taste like it was cooked over an open fire and seasoned with your pantry’s all-stars. Photo: Healthy Slow Cooking 2. Southern-style soy curls If a smoky taste isn’t your thing, try this Southern-inspired take instead, which uses nutritional yeast, Cajun seasoning, and poultry seasoning (don’t let the name fool you—it’s still vegan). Cornmeal is used to give a breaded texture; this take
Slept wrong? Try a professional stretchers 4 best moves for working out the knots
March 07, 2020 at 12:00PM by CWC Opening your eyes first-thing to realize you have a kink in your neck or back kinda gives a whole new meaning to “waking up on the wrong side of the bed.” You don’t have to go ahead and consider the day a wash, though. According to Keren Day, DC, a chiropractor and professional stretcher at Racked NYC, what you do next will make or break the time between now and your next sleep. “A common mistake people make when they wake up with aches and pains from sleeping in the wrong position is overcompensating with intense stretching,” says Dr. Day. It may seem like a contradiction, but taking the edge off your sleep borne pain is all about smart, simple stretching. “While it might be satisfying in the moment, avoid pushing into the area that hurts to the point of pain when moving or stretching as it can cause even more irritation,” says Dr. Day. Before you even think about doing a neck roll or a backstretch, though, Dr. Day recommends hopping in the shower. “This places systemic heat into the entire body and helps increase circulation through your body helping warm up the area that has become stiff,” she says. Once you’ve toweled off, going for an easy-peasy walk to relax your muscles and allow blood to flow throughout the entire body. Then (and only then!) are you ready to stretch. Dr. Day says that you should feel (almost) brand-new after you