January 17, 2020 at 06:30PM by CWC Who doesn’t love watching gymnasts flip, swing, and leap their way through the Olympics? They make it look easy, but it requires some serious power to achieve such awe-inspiring feats. Whether they perform on the bars, on the floor, or on the beam, Olympic gymnasts know that doing regular exercises for core strength makes all the difference. Alisa Kano, a group rhythmic gymnast—and part of Team USA!—who competed at the 2016 Olympic Games, knows that without strong abs, her job would be pretty difficult. “The abdominal muscles are one of the most important muscle groups for a gymnast,” she says. “When we balance, jump, turn, and overextend our bodies in different positions, our core does most of the work in keeping the other body parts in the correct positions—especially when it comes to supporting our backs. It’s not only important for preventing injuries, but a necessary component in successfully executing these elements.” To maintain her impressive core strength, Kano has three go-to exercises. If you want abs like a gymnast, start with this routine. The best exercises for core strength, according to an Olympian 1. V-ups V-ups aren’t easy, but they certainly get the job done. “This exercise engages both my upper and lower body,” she says. “You can’t beat a two-in-one exercise where you’re able to work out several muscle groups at once.” How to do V-ups: Begin on your back with your knees extended and arms above head. Simultaneously bring both
Year: 2020
Plant-based creamers are making a splash in coffees everywhere—here’s how they compare nutritionally
January 17, 2020 at 06:00PM by CWC It was only inevitable that once alt-milks became nearly as commonplace as cow’s milk that a slew of other trends-within-the-trend would follow. Nut milk yogurt, “nice” cream, and plant-based butters have since risen in popularity too, and now a new iteration of dairy-free products is gaining steam: plant-based creamers. Similarly to the plethora of alt-milks now available at your local grocery store, the new-to-the-market selection of plant-based creamers spans the gamut: hemp, almonds, coconut, soy, and banana all serve as popular bases, and some, like Urby, even include extra plant-based protein sources. You may be wondering what the point of these new creamers are anyway—after all, you already have alt-milk in the fridge. It’s a valid question. Traditionally, the difference between milk and creamer was that creamer tended to be heavier (and had more fat) and include added sugar for a sweeter taste. But brands have wizened up to the fact that healthy eaters are looking for simple ingredients lists, and with added sugar mostly left out, the difference is less clear. “The difference between plant-based milk and plant-based creamers is that the creamers are more concentrated,” says registered dietitian Marla Heller, RD, author of The DASH Diet Mediterranean Solution, among other books. While most alt-milks are primarily made of water—with the concentration of the actual nut or other primary ingredient being quite low—Heller says creamers are thicker and less watery. That makes the ingredients they do use pretty darn important. That said, she
How to know if you need to strengthen or stretch your hip flexors—because, ouch!
January 17, 2020 at 05:00PM by CWC The hip flexors are one of those regions in the body that you never notice until they’re epically sore. Most of the time, pain eeks into the creases of the hips after a particular grueling core workout or in the aftermath of a long run. Given that the hip flexors are a set of muscles, however, it can be confusing to know whether you should strengthen or stretch (i.e whether they’re weak or just tight) them to help alleviate your soreness. First, an anatomy lesson: Your hip flexors connect the top of the femur to the lower back, hips, and groin, and play a pretty big role in how you move each and every day. “The main purpose of the hip flexors is to stabilize the core,” says fitness pro Katrina Pilkington, NASM-CPT. “They also are integral in the function of movement throughout walking and running.” Because most of us are living out our days as desk zombies, Pilkington says that we tend to make the sitch worse. “Remaining in a seated position for the majority of the day can cause the hip flexors to be tight—and your hip flexors will remain weak if they aren’t strengthened during exercise,” she says. The TL;DR is that everyone with a day job (You! And you! And you!) could stand to strengthen and stretch their hip flexors. If you want to know which to prioritize, Pilkington and trainer Prentiss Rhodes, NASM-CPT, are about to give you the
8 skin-care products you can get from Ulta for under $20 from this new UK-based brand
January 17, 2020 at 04:17PM by CWC In case you haven’t heard yet, 2020 is the year of skin care—especially affordable skin care that still leaves your face as hydrated and radiant as the expensive stuff. Riding in on this new year, all-things-skin-care trend is Dr.Organic®, a UK-based skin-care brand that’s already won several European beauty awards for its products featuring select organic ingredients that are free of parabens, silicones, and phthalates, while also delivering the effortless glow this year promised you—just without the hefty price tag. Newsflash: Ulta carries the line, which means you’ll never have to shell out more than 25 bucks to get your hands—err, face—on these goodies. To help save you time on what exactly you should be adding to cart, we’ve rounded up eight Dr.Organic® must-haves to shop now. Keep reading for 8 products made with select organic and naturally sourced ingredients you can snag from Ulta now—all for under $20. Aloe Vera Hydrating Moisture Cream, $16 Winter weather leaving your skin dry and irritated? Soothe and hydrate with this ultra moisturizing cream that’s infused with organic aloe vera along with calendula and sweet almond oil to generously nourish. Tea Tree Purifying Face Scrub, $16 Help balance your oily skin—with oil. In this case, clarifying tea tree oil, which takes a starring role in this scrub to help gently exfoliate your skin without clogging your pores or leaving behind annoying irritation. Aloe Vera Hydrating Face Wash, $10 Just looking at this bottle, you can feel
Exactly how to adjust your budget after getting a raise to avoid ‘lifestyle creep’
January 17, 2020 at 03:00PM by CWC So, since you finally got that well-deserved pay raise, you can ignore all the guidelines you previously followed about how to budget efficiently, right? Depending on the size of your raise you theoretically can buy that Peloton and trade in your 10-year-old car for a newer, sleeker, pricier model without thinking twice about it. But while splurging on impulse buys and increasing your recurring expenses after getting a fatter paycheck might be tempting, if long-term financial health is your goal, there are savvier ways to manage a monthly increase in cash flow. “The biggest mistake people make when they get a raise is spending it all,” says Bola Sokunbi, certified financial education instructor and CEO of Clever Girl Finance. Sometimes, this takes the form of a one-time splurge—like, say, booking a $5,000 vacation as a reward for your $5,000 annual raise. Or, what Sokunbi calls “lifestyle creep.” “As people earn more money, they increase their costs of living because they’re upgrading to [more expensive] things, like a car or a house,” she says. “They put themselves into the position where, despite the extra money they’re earning, their debt and savings percentage stays the same.” “As people earn more money, they increase their costs of living. Despite the extra money they’re earning, their debt and savings percentage stays the same.” —Bola Sokunbi, CEO of Clever Girl Finance Of course, says Sokunbi, there’s nothing wrong with treating yourself to celebrate a job well done, as
How to get instant skin-care results, while protecting skin in the long run
January 17, 2020 at 03:00PM by CWC In an era where we can order everything from a luxury SUV to $17 avocado toast with the tap of a button, it’s no wonder millennials have garnered a reputation as the “instant gratification” generation. We want what we want when we want it, and have come to expect immediate results from everything in our lives—including our skin care. But… that’s actually not a great way to approach caring for our largest organ in the long run. Plenty of skin-care products claim to deliver an “instant glow,” and in certain scenarios—a la before a first date or major event—these quick-fixes are great. In the long run, however, they need to be coupled with solutions that are working below the surface to promote healthy skin down the line. Take retinol. The ingredient is unmatched in delivering anti-aging results, because it plumps skin and promotes cell turnover with repeated use. However, when you first add it to your routine, it can sometimes cause dryness or flakiness until your skin adjusts. That’s why you should start thinking of your skin-care actives in two camps: those that work from the top down (short-term products), and those that work from the bottom up (longterm products). The first keeps the outer layer of your skin clear and bright, while the second helps build a foundation to keep it healthy over time. “The skin is very dynamic, and the cells are constantly turning over. So you get rid of one layer
What being born on the cusp of Capricorn and Aquarius means for your personality
January 17, 2020 at 02:00PM by CWC Each month with On the Cusp, we point our astrological magnifying glass on all the people born between two zodiac signs. Stefanie Iris Weiss Because when your birthday falls at either the tail end or the very beginning of your sun sign’s season, your personality may be influenced by your cosmic neighbor. Now it’s time to give those on the Capricorn Aquarius cusp the dedicated astrological spotlight they deserve, and Stefanie Iris Weiss, astrologer and co-author of Surviving Saturn’s Return: Overcoming the Most Tumultuous Time of Your Life, is here to illuminate us. Below, Weiss (who is available for 2020 readings), explains what happens when practical, overachieving Capricorns (December 22 to January 19) mix traits with the free-minded, genius-leaning Aquarius babies (January 20 to February 18). It is, legitimately, the dawning of the age of Aquarius. Or okay, not the age of Aquarius, but for sure Aquarius season, and that means it’s a really fun time to let your hair down, so to speak. Aquarians have the energy of a nutty genius: Someone with out-of-the box ideas and a desire to explore the weirder paths that this world offers. That’s why I’m curious about those born on the Capricorn Aquarius cusp, because despite being celestially close, conventional Capricorns seemingly couldn’t be more different than their radical neighbor. “When solid, hard-working Capricorn steps into the airy world of Aquarius…all the travails and accomplishments of Capricorn season give way to intellect and innovation.” —astrologer Stefanie Iris Weiss
One of the most common yoga poses is also one of the easiest to mess up
January 17, 2020 at 12:00PM by CWC [youtube https://www.youtube.com/watch?v=_1124fj0BeQ] In yoga, it’s often the simplest-seeming poses that are the easiest to mess up. If your alignment is off, it screws with the entire functionality of the move. And what’s worse, it puts you at the risk of getting hurt. One such offender? Triangle pose, which might look like a no-brainer way to stretch your legs and wring out your hips, but can get wonky real quick if your form is out of whack. But don’t worry—we’ve got you. In the latest episode of Well+Good’s The Right Way, yoga pro Andrea Russell reveals the three biggest mistakes she sees her students making when they transition into the move, and demonstrates how to do a triangle pose properly. The major offenders that could be getting in the way of a flawless flow form? Pointing your feet in the wrong direction, placing your hand either too far up or down your leg, or bending your arm backward at a not-so-nice angle. The key to success, she says, is thinking about creating multiple triangles with your bodies, and lengthening your muscles to make it happen. This means pointing your front toes forward, twisting your bottom hand outside of your ankle, and reaching your top hand up. Keep your chest in line with your hips, creating a straight line from fingertip to fingertip. To see how it’s done, watch Russell’s step-by-step guide on how to do a triangle pose, so you can wring those hips out the right
If your hair is dry, make sure you’re not missing this super-important step
January 17, 2020 at 01:00AM by CWC Though there are a lot of different hair types and textures out there, I think we can all agree on one thing right now: Our hair is dry. Thanks to the dry AF weather and even more drying indoor heat, our strands are currently feeling frazzled, parched, and begging for moisture. And hair pros say that the first way to help prevent hair dryness is by using a heat protectant. As a refresher, your hair contains keratin proteins and hydrogen bonds, which are broken down every time you use heat on them says Andrew Fitzsimons, celebrity hairstylist. “While we love heat tools for their ability to manipulate the hair into different styles, they do strip your hair of its natural oils and proteins,” he says. “To put it simply: Heat tools compromise the quality of your hair, so repeated use of them will completely dehydrate your strands and lead to breakage.” That said, we are smack in the middle of winter, so we’re not exactly trying to run out of the house with damp hair—our blow dryers are key. So Fitzimons says it’s really, really important to protect your hair and keep it healthy by spritzing on a heat protectant. “I never use a heat tool without heat protection,” he says. “Heat protection will keep your hair shinier, healthier, and less prone to breakage.” This way, you can use the hot tools you love without having to completely dry out your hair (which will then
How Instagram’s love of food pics has shaped how chefs approach their cooking
January 17, 2020 at 01:00AM by CWC Picture this: You’re at brunch with your crew, right in the middle of telling your friends about some major drama going on at work. You’re momentarily interrupted by the waiter bringing over your order of avocado toast. It looks amazing—vibrant green avocado slices and bright pink pickled beets piled high atop a thick slice of perfectly-toasted sourdough—just like how you saw it pictured online. Quickly, you pick your phone off the table and snap a few pics to share on IG Stories. Your work story can wait just a sec. Without a doubt, if you haven’t been part of this similar scene first-hand, you’ve definitely seen it play out around you. Of Instagram’s billion plus monthly users, food and drinks are top interests, coming in only after travel and music. Some foods even seem to be crafted specifically with the platform in mind: would the unicorn food trend of 2017 even have existed if it wasn’t for people obsessively taking—and sharing—photos of their food? View this post on Instagram A post shared by Adeline Waugh (@vibrantandpure) on Jun 9, 2019 at 6:50am PDT If you spend half an hour making your toast look like this, you better believe it’s going on Insta. To be clear, I have no problem with the convergence of the food world with Instagram. I believe food is meant to be fun, and finding new ways to beautify it (even if it’s for the ‘gram) is a