September 25, 2018 at 10:56AM As a little girl, I used to prance around in my living room—donning a tutu—pretending that I was the princess in Swan Lake. While my childhood dream of becoming a ballerina never came to fruition (I can barely even point my toes without getting a Charlie horse), I’ve at least been able to live out that fantasy by taking a barre class here and there. The low impact workout is known for its small movements—from pliés to pulses—that look graceful but blend aspects of Pilates, yoga, ballet, and boot camp in order to seriously burn. This of course results in ballerina-esque toned and lifted muscles. Much to my (and every other ballet lover’s) joy, there’s now a Swan Lake-inspired workout that takes your barre game to the next level. Created by professionally trained ballerina Saskia Gregson-Williams, founder of Naturally Sassy and its corresponding online workout studio, the Swan Lake Leg Sculpt sequence is meant to use your body as resistance to help you gain strength and flexibility—all from the comfort of your own home with no equipment required. To evoke the stars of the ballet—and lengthen your gams as you do so—try this regimen at home, 12 reps at 4 sets, alternating right and left legs. Keep scrolling for the Swan Lake Leg Sculpt workout. Photo: Naturally Sassy Swan lunge “This exercise is my go-to for toned legs, working the glutes, quads, hamstrings, and inner thighs,” says Gregson-Williams. “As you pivot from the second position into the lunge,
Author: CityWomen
4 chair yoga moves that treat back pain sustained from slouching at your desk job
September 25, 2018 at 10:16AM A lot of jobs require a whole lot of sitting—and considering that the average workday consists of at least eight hours, that’s a minimum of 40 hours a week spent hunched over your desk. Not only does all this time on your booty cause pain all over your body—especially in your neck and back—but experts say it can also increase your risk of developing health issues like diabetes and heart disease. So how do you combat a problem like this that originates from something over which you don’t have much control (as in, your job)? Do a little yoga, of course. Yoga instructor Mary Ochsner recently shared her fix for avoiding the aftermath of slouching for hours on end, and you don’t even have to leave your chair to get some relief. “Most of us spend the majority of our days slouched at our desks, hunched over the steering wheel of our cars, or leaning over our phones,” she writes. “The next time you’re at your desk for too long, try these poses for a great stretch. They’ll help counter the slouch and improve your posture.” “Most of us spend majority of our days slouched at our desks, hunched over the steering wheel of our cars, or leaning over our phones.” —Mary Ochsner, yoga instructor Sure, you might get some side-eye stares from your coworkers, but once they see how much these simple poses positively impact your life, they might just take a hint and
The easiest way to break in leather boots (minus the blisters)
September 25, 2018 at 09:48AM So you’re honoring the onslaught of fall weather by treating yourself to a new pair of leather boots. The purchase has you daydreaming about the endless comfy-cute leggings and sweaters combos you’ll rock them with all the season. But then reality hits: Before you can live out this hygge-fied fantasy, you’ll have to break them in (ugh). Rather than adopt a “no pain no gain” philosophy, try this method for pre-habing your shoes so you don’t have to rehab your bleeding, blistered feet. All you’ll need is a thick pair of cozy house socks and a blowdryer, according to The Independent. Once you’ve slipped your socks on, blast one of your new booties with the hairdryer for 60 seconds, or until the material is warm and soft to the touch. Put the shoe on its corresponding foot, and repeat these steps on the opposite side. When you’re all geared up, stroll around your house until both shoes have completely cooled. This trick works best when you repeat the whole process multiple times, so maybe take advantage of your time spent indoors to catch up on chores. In the end, you’ll be left with boots that are truly made for walking. So you can bid blisters, “buh-bye.” Uncomfortable doesn’t need to take up *any* space in your closet. Here are 10 pairs of heels that won’t murder your feet, and slipper shoes you can take out on the town. Continue Reading… Author Kells McPhillips | Well and Good Selected by iversue
Yup, booze can totally change your body odor
September 25, 2018 at 08:51AM Activated charcoal mixed drinks and avocado margaritas, may be the ultimate #healthycocktailgoals, but there are loads of ways to hack your bar order to make it healthyish—green juice, cumin honey, and turmeric, to name a few. Yet, no matter how health-minded your aperitif, booze can turn your body odor into a stinky mess that makes your sweat sesh a lot more multi-sensory, shall we say. Let’s start here: One study found that frequent exercisers as a whole drink more than non-exercisers (surprising, but according to the research, true). That means you’re not imagining it, fitness studios on Saturdays really can smell like the bar from the night before, and the reason all comes down to biology. “The body treats alcohol like a toxin, but the liver can only metabolize about 12 ounces of beer an hour,” says clinical psychologist and substance abuse expert John Mayer, PhD. So if you have a drink or even two, your body needs time. “The body gets rid of the rest through a process called oxidation, which breaks the toxins down into smaller parts called diacetic acid, carbon dioxide, and water that the body can metabolize and excrete through urine, breathe, and sweat,” explains registered dietitian, and ACSM exercise physiologist Jim White. But sweat may be more noticeable because, Mayer explains, “drinking causes the blood vessels near the skin to enlarge, which causes people to feel flushed or hot and as a result triggers the body to sweat. It’s important to note that you can’t sweat out the hangover,
Women worry a lot about needing to pee during sex—but how often does that even happen?
September 25, 2018 at 08:28AM Let’s just be honest for a sec: Sex isn’t like it is in the movies. Like, not even in the slightest. In the majority of onscreen scenes of fiery passion, there’s little if any time dedicated to the awkward moments of finding a condom or dealing with body-image issues. But IRL leading ladies have some worries in the bedroom. A survey from Pure Romance, a company that hosts sex-accessory parties, that looked into the sex habits of 2,000 Americans, provided insight into both men and women’s top between-the-sheets fears. While men said they feared not lasting long enough or being able to maintain an erection, women were caught up in thinking about what their bodies look like and hoping they don’t smell bad. But the standout issue women reported worrying about was having to go to the bathroom during sex. And that’s something Adeeti Gupta, MD, founder of Walk In GYN Care in New York City, says you probably don’t need to be too concerned about. Unless you have a full bladder or deal with urinary incontinence issues on a regular basis from a weakened pelvic floor, there’s a good chance your body is just sending you mixed signals. When you’re having sex, the friction that occurs can sometimes confuse the sensations that are going on down there, making you feel like you’re going to pee. Also, that urge might just be female ejaculation or due to the natural moisture that occurs: “‘Squirting’ during an intense orgasm may be confused with
This is the least common Myers-Briggs personality type
September 25, 2018 at 08:09AM Thanks to quiz mania on the internet, you’ve likely given hours to figuring out everything from what your spirit animal is to how to spot an introvert. The OG marker, the Myers-Briggs personality test, details who you are based on whether you’re introverted or extroverted, intuitive or sensing, feeling or thinking, and perceiving or judging. According to the test, there are 16 different (and unique!) combinations. But there’s one Myers-Brigg type that’s the rarest to get: INFJ. According to Bustle, the introversion, intuition, feeling, and judging personality only makes up 1.5 percent of the millions of people who take the test (followed by ENTJ, INTJ, and ESFJ). These people are described by the quiz as quietly intense, insightful, seekers of harmony, inspiring, and sensitive. (Raise your hand if you’ve found a significant other with all of these reputable traits.) The site 16 Personalities notes that INFJs are super unique in that they’re “soft-spoken, have very strong opinions, and will fight tirelessly for an idea they believe in.” Many go on to become diplomats (Hillary Clinton and Martin Luther King, Jr. are purported famous INFJs, according to Bustle), and truly believe in fighting for others. Who’s ready to join a women’s circle full of this personality type (and then take over the world)? Originally published October 25, 2017; updated September 25, 2018. To get more insight on your badass self, find out what type of hygge person you are or what crystal you should buy next. Continue Reading… Author Rachel Lapidos | Well and Good
And the 2018 winner for best coffee city in America is…
September 25, 2018 at 08:03AM Listen up, coffee lovers: You might think you’ve tried all the healthy, cutting-edge versions (fermented, Bulletproof, egg), but even the most-buzzed caffeine fanatics haven’t gotten their hands on every noteworthy brew. With National Coffee Day right around the corner (September 29!), there’s no better time to expand your java horizons—especially if you’re able to do it in America’s leading coffee metropolis. After crunching data from the 100 largest cities in America, factoring in the number of cafés per capita, coffee costs, and beyond, WalletHub determined that the locale with the strongest coffee scene is none other than New York City (aka Buddy the Elf was right!), taking the spot of last year’s winner Seattle…i.e., where Starbucks originated. Though it’s not wildly shocking for New York City to win the coffee title—the city that never sleeps needs to stay caffeinated, after all!—the East Coast isn’t only area where you can grab a life-changing, potentially cancer-fighting cup of joe. (Or, at least one that’ll gift you a serious jolt of energy—but make sure you don’t have too much of a good thing!) Bottoms up: These are the top 10 coffee cities in America. 1. New York, NY View this post on Instagram Warming up on this rainy day. #latte #favoritemug #nolita A post shared by @ cafegrumpy on Apr 6, 2017 at 2:27pm PDT //www.instagram.com/embed.js 2. Seattle, WA View this post on Instagram First Starbucks @starbucks @pikeplacepublicmarket #starbucks #coffee #latte #firststarbucks #washington #seattle #pikeplacemarket #citylife #coffeeaddict #coffeelover #butfirstcoffee #coffeelife #ilovecoffee #coffeebreak #vacation #travel #travelgram #travelblog A post shared by
I tried the ketogenic diet to help with my anxiety—here’s what happened
September 25, 2018 at 07:50AM When you’ve had anxiety most of your life like I have, you’re familiar with all the tricks. Meditation, essential oils, probiotics, wine…I’ve tried it all. And while I’ve mastered some tools for feeling better in the moment (deep belly breaths do actually work, it turns out), nothing has been 100 percent effective in preventing the anxious feelings from rising up in the first place. Not everyone with anxiety experiences it the same way—or for the same reasons. Sometimes, I don’t even know why I’m feeling anxious. I just am. Other times, like if public speaking is involved, it’s almost a given that my heart will race and my stomach will feel queasy. As Well+Good’s food editor, I’m well aware of the mind-gut connection and that certain foods can boost your happiness levels. But experiencing anxiety isn’t quite the same as feeling depressed (though the two are often coupled). Recently, I’ve noticed that scientists are linking the high-fat, low-carb ketogenic diet to the treatment of certain psychological disorders including depression and anxiety, but also bipolar disorder, schizophrenia, and attention deficit hyperactivity disorder (ADHD). That seems pretty darn powerful, right? So besides being the diet of choice for Vanessa Hudgens, Adriana Lima, and yes, even Kim Kardashian, the mental health benefits were enough to really intrigue me. I decided to commit to the ketogenic diet for a month to see if I noticed a difference in my body and mood. Can the ketogenic diet ease anxiety? Keep reading to find out. Photo: Stocksy/Michela Ravasio Meeting the nutritionists
3 pieces of modern relationship wisdom from rock star psychotherapist Esther Perel
September 25, 2018 at 07:40AM Psychotherapist and relationship guru Esther Perel is on a mission to change the way we look at intimacy. According to the State of Affairs author, being in love—as wonderful and fulfilling as it is—can come with an unwanted side effect of immense pressure. Curious about what she means—and how to experience all the feels with less of that pressure? Keep reading for three tips of modern relationship advice, straight from Perel herself. Check out 3 pearls of modern relationship wisdom from rock star psychotherapist Esther Perel. 1. Conversations are the heart of relationships In relationships from yesteryear, so much was dictated by rules and societal norms, whether religious, based on social hierarchy, or something else. While some people totally still adhere to traditional customs, modern romance tends to skew more unclear when it comes to decisions big and small—like who will be the family breadwinner or who will plan the dates. And, as anyone who’s logged on to Asos “just to peruse” knows, the power of choice can sometimes present its own issues. So how do you maintain a healthy relationship with all that freedom? Face it head on, according to Perel. “All these big decisions that have burdened the selves like never before—we have to figure it all out. And because of that, conversations have become the heart of relationships,” she said. “We have to talk about stuff that we’ve never talked about, that we don’t know how to talk about, that we don’t have the vocabulary to
From Weight Watchers to WW: How the global weight loss company is evolving into a full wellness brand
September 25, 2018 at 06:55AM Three years ago, Weight Watchers was in trouble: The number of sign-ups was down 20 percent, from 3.6 million in 2014 to 2.9 million. Debra Benovitz, the brand’s SVP of consumer insights, conducted a study to glean more information on the company’s perception. And to do that, she asked a thought-probing visual question: “I asked people, if Weight Watchers was a house, what they thought it looked like,” she says. Benovitz put 300 photos on the wall, all related to home decor and architecture, expecting to glean a portrait of whom and what the brand represented in this modern moment of green juices and boutique fitness. Here’s how people described the “house of Weight Watchers” in 2015: “Warm traditional Tudor in family-friendly suburb. Outdated decor and overly cluttered florals. The owner is a pleasantly plump empty-nester who loves chit-chatting. She hosts book clubs and shares simple snacks from a box.” The takeaway: Clearly, the brand needed a makeover. How could the company get people to see that Weight Watchers was for Lululemon-loving, matcha-sipping women, too? The problem wasn’t that Weight Watchers didn’t work. The problem wasn’t that Weight Watchers didn’t work. The brand was founded on the intersection of science-backed ways to lose weight and consumer insights (AKA how to make it actually part of people’s lives). In fact, people following the program were eight times more likely to lose weight than those who tried to do it by themselves (according to a 2013 study), and