May 08, 2019 at 10:06AM by CWC Once I’ve been sitting at my desk without moving for, oh, about five hours, my back starts to feel like it’s made of lead rather than bones, nerves, ligaments, and muscles. As every 9-5er knows, standing up, cracking your back, and performing some ’80s-style aerobic exercises for lower back pain all offer some temporary relief. But what you do at the gym matters, too, according to Stuart McGill, PhD, professor emeritus of spine biomechanics at the University of Waterloo in Ontario. Years of research have led Dr. McGill to recommend the “big three” set of exercises for lower back pain (a trifecta, if you will) designed to stabilize the spine both during and after a workout. “True spine stability is achieved with a ‘balanced’ stiffening from the entire musculature, including the rectus abdominis and the abdominal wall, quadratus lumborum, latissimus dorsi and the back extensors of longissimus, iliocostalis and multifidus,” he tells Ace Fitness. As complicated as the physiology behind the moves may be, these exercises for lower back pain are probably already familiar to you. It’s easy to learn the three moves that form the backbone of maintaining a healthy spine. Kiss back pain goodbye with the “Big Three” exercises for lower back pain View this post on Instagram For those of you who get back pain provoked by sitting here is a couple videos from Dr.McGill himself.. the modified McGill curl up and planks from the Big 3. #backfitpro
Category: 2019 Health
If you’re going to remove a blackhead, this is how to do it
May 08, 2019 at 10:04AM by CWC When a stubborn blackhead is staring you in the face, and that pore strip you used has exhausted its efforts, don’t panic and try your best to mute the voice in your head telling you to pick at it. Thankfully, there is another way to get it out. First things first, assess the situation. Are we dealing with an actual blackhead here, or is it a sebaceous filament? “Sebum is usually a white-ish color, and when it gets exposed to oxygen for a period of time, it oxidizes and turns dark,” says New York City dermatologist Dendy Engelman, MD. In other words, they’re very clearly black in comparison to the sebum you’ll notice occupying the rest of your pores. Once you’ve identified the source, clean the area with your favorite face wash, arm yourself with a comedone extractor—we like the double-ended version from Sephora ($17)—and use either a warm compress or steam to help the blackhead surface. “Heat softens up the contents and dilates the pore opening, so applying a warm compress makes it easier to extract the blackhead,” explains Dr. Engelman. “Use alcohol to cleanse the tip of the comedone extractor, then gently apply pressure to the area.” Don’t drag or scrape the tool over your face, and remember the less-is-more mantra in terms of applying overall pressure. You certainly never want to do is bruise or damage the skin, which is highly possible if you’re pressing too hard and manipulating one
This $30 denim jacket is an Amazon best-seller with more than 500 five-star reviews
May 08, 2019 at 09:18AM by CWC Denim jacket weather is the best weather. Winter, summer, spring, or fall—throwing on the wardrobe staple instantly pulls together any look. Sure, you can wear it with a dress or even pair denim with denim. But one of my favorite ways to rock a denim jacket for women is with leggings and sneakers for a post-gym outfit that doesn’t scream “sweaty mess.” Your look will be on-point, even if your bun is still dripping wet. (Just me?) Denim jackets can get a little pricey. Most options will set you back somewhere between $100 and $500, depending on brand. But you can score a classic denim jacket on Amazon for $30. Should we be surprised that Riders by Lee Indigo Stretch Denim Jacket is an Amazon best-seller? Offered in five different colors—black, white, drenched (dark), falling star (light), and weathered (medium)—this chic denim jacket for women is made from a mix of cotton, polyester, rayon, and spandex. It’s ultra-comfy, with the perfect amount of stretch and softness. Reviewers also rave about the style. It’s fitted and flattering on all body types, with plenty of pockets for your phone, ear buds, credit cards, and whatever else you need while you’re going to and from class. (Not to mention it’ll be at your door in two days with Amazon Prime.) If you want to score the affordable denim jacket, hit that “buy” button before your favorite style sells out. Amazon’s best-selling denim jacket for women Buy
Think you could you pass the FBI’s fitness test? Here’s how to find out
May 08, 2019 at 08:35AM by CWC If your job description involves taking down terrorists, bank robbers, and other criminals, a certain level of physical fitness is definitely required. Members of the Federal Bureau of Investigation have to be ready to spring into action without warning. And passing the FBI fitness test is no easy task. As it happens, the FBI is looking to hire 1,000 special agents, so if you’re looking for an exciting career change, now’s your chance. Besides a four-year degree and two years of work experience, applicants must prove their ability to meet certain physical standards. And that means passing a physical fitness test. Here’s exactly what the FBI fitness test involves, according to the bureau’s website: Sit-ups: Maximum number of continuous sit-ups in one minute. Sprint: Timed 300-meter sprint. Push-ups: Maximum number of continuous push-ups (untimed). Run: Timed 1.5-mile run. Pull-ups: Maximum number of continuous pull-ups. Oh, and you have less than five minutes of rest time between each event. It’s like that physical fitness test you had to do in elementary school gym class, but way more intense. “A passing score requires a cumulative 12 points, with at least one point in each event,” reads the list of requirements. The test blends cardio with upper-body strength and core workouts and you can train yourself like a special agent with the FBI fitness test app, even if the only life you have to protect belongs to your cat. See how the FBI fitness test compares
6 calming mantras for the introverted plus-one who’d rather give a wedding toast than make small talk
May 08, 2019 at 07:45AM by CWC Hot take: Every gilded-bordered, eggshell-white wedding invitation should come with a wedding-guest etiquette and survival guide. I, for one, could have used one while my boyfriend was busy with groomsmen duties for six hours (SIX. HOURS.) on his friend’s wedding day, while I, his aimless and introverted plus-one, read Sylvia Plath in the hotel room in the interest of avoiding other stranded guests. I’m aware that Vince Vaughn and Owen Wilson made going to a wedding without knowing anyone appear like barrel of sexy fun in Wedding Crashers. It is, spoiler alert, not so in real life. If you’re a textbook introvert stranded at Table 19 or even a bridesmaid on the dais (JK no one does a dais), being in this situation is destined to leave you internally screaming in formal wear. Those screams are only momentarily drowned out by the disorienting blare of “I Gotta Feeling” and the skin-crawling come-ons of someone’s drunk uncle. I’m not here to offer tips for breaking out of your shell or to provide ice-breakers for engaging in small talk. Rather, my love, I’ve collected few mantras that you can use to soften the internal screaming—and hopefully, put your socially anxious mind at ease the next time you find yourself in this situation. Below find 6 mantras to self-soothe when you’re the introverted plus-one. 1. “There’s at least one person who has my back here” Barring a, say, co-worker’s wedding, where you’re flying solo (godspeed), this is
Doing my makeup has never been easier than with these makeup artist-founded lines
May 08, 2019 at 06:00AM by CWC When a makeup artist creates their very own brand, it’s like Picasso launching his own palette—the creator is supplying us with the tools we need to (attempt to) replicate their artistry. That’s exactly why I love turning to makeup lines founded and created by makeup artists. By working their magic on complexions and testing roughly one million products, they know what works and what doesn’t. That’s exactly what makes brands like RMS Beauty (of Rose-Marie Swift) and Charlotte Tilbury, for example, cult favorites in the beauty world. It’s no surprise that these makeup artist-founded makeup brands are top choices amongst beauty insiders and celebrities alike. Below, I’ve rounded up my absolute favorite makeup artist lines you should have on your radar, along with their must-have product for your makeup bag. Photo: Charlotte Tilbury Charlotte Tilbury: Matte Revolution Lipstick ($34) The British icon and makeup artist Charlotte Tilbury’s skin-care and makeup line is full of gems, but my personal favorite is her lipstick—more specifically, her Matte Revolution Lipstick in Pillow Talk. It’s a soft pink and looks good on literally every skin tone. Photo: Pat McGrath Pat McGrath Labs: MTHRSHP Sublime Bronze Ambition Eyeshadow Palette ($55) British makeup artist Pat McGrath is known for her bold makeup looks. I have a personal affinity towards her eye shadow palettes, because they’re shimmery and you can look ready to go with just one swipe of these absolutely stunning hues. Photo: Kevyn Aucoin Kevyn Aucoin: The Sensual
The easy (and super common) mistake I always make when washing my hair
May 08, 2019 at 04:00AM by CWC I have felt betrayed by my own knowledge exactly three times in my life: when I found out Santa Claus and the tooth fairy weren’t real (…my parents kindly decided to deliver all of that fun info in one fell swoop), when I found out that the “autographed” Justin Timberlake poster I got for my ninth birthday was actually signed by my mom, and last week, when I found out I had been washing my hair wrong for my entire life. For as long as I can remember, the first thing I’ve done upon stepping into the shower has been getting my head wet and lathering up with shampoo, then applying conditioner. That way, the conditioner has ample time to work its magic while I’m washing my body, shaving my legs, etc. But as I recently discovered, that’s actually not the best way to do things. D According to Britta Cox, founder of AQUIS haircare, washing your hair is the last thing you should do when you’re in the shower, because your hair is more prone to breakage when it’s wet. “Hair is up to 56 percent weaker when wet and prone to damage and breakage,” she explains, noting that traditional washing routines could be keeping our hair from being its healthiest. “Hair is made of keratin, which has an affinity for water. You’ve likely noticed how your hair is affected by even the slightest exposure to humidity in the air. Imagine the
I never thought I’d say this but…I’m swapping all my black leggings for candy-hued bike shorts this spring
May 08, 2019 at 03:00AM by CWC I’m not super into trends. This whole high-fashion flip flop thing or platform sneakers? Uh uh. And when it comes to my workout clothes, especially, I like to keep it classic and classy—which for me means black leggings. I love a basic, high-waisted version; the most ambitious I normally get is mesh accents. So, color me surprised that I’ve fallen head over heels for an athleisure trend blooming this spring: pastel bike shorts. Bike shorts are already a polarizing trend. And somehow, I managed to skip right over wearing black ones—logically, the way to ease into the lewk—straight to pale blues, hot pinks, heathered grays, and light greens. My workout drawer looks like it went from Reputation-era Taylor Swift to TS7. Maybe I’m going through a period of reimagining, and my new aesthetic is part Hailey Bieber, part Princess Diana, with a dash of Cher from Clueless doing a Buns of Steel workout video with a flannel tied around her waist. How did I become this person? Is a softer, less jaded Allie emerging? Is it because there’s something freeing about wearing a trend that I know I should dislike, given my track record? The heart wants what it wants, and right now I want Crayola-hued bike shorts. Interest piqued, but not sure you want to go full Lady Di? “Start playing with different lengths to see what you’re most comfortable in,” says Ty Haney, founder and CEO of Outdoor Voices, which sells bike shorts
Why we idealize the past to only remember the good stuff rather than the whole story
May 08, 2019 at 02:00AM by CWC The other day, I was driving across town, listening to an old Spotify mix, when a song came on that reminded me of a former boyfriend. I immediately drifted into a mental montage of all the great times we had together—beach bike rides, art projects on his kitchen floor, buying the weirdest stuff we could find at the flea market. But my nostalgic haze went *poof* when my mind eventually landed on the defining memory of our relationship: the time I found out he cheated on me early in our relationship. I know. You might think that’d be the first thing I recall when I think about this particular guy. But, no—I, like so many others, perpetually view my past experiences as happier than they actually were. Once a period of my life is over, it’s like my mind automatically Facetunes it, blurring out any imperfections and bathing it in a hazy, soft-focus glow. The good times stay sharp, while the bad times blur into the background. Admittedly, none of my bad times were that bad to begin with—I’m not talking about serious trauma here, just the regular ups and downs of life. But still, what’s that all about? The psychology behind seeing memories through rose-colored glasses According to cognitive behavioral therapist and psychologist Jennifer Guttman, PsyD, there are a few things at play when we romanticize the past. For one, she says, this kind of thinking is a hallmark of a glass-half-full
Sorry, but the whole concept of “sweating out a cold” is total BS
May 07, 2019 at 04:00PM by CWC Things you never thought would make a comeback but did: low-rise jeans, Roseanne, and spring colds. (Oh, you thought colds were only a winter thing? Guess again.) There’s just something that much worse about having to stay inside when it’s nice out—planting the seeds for a person (definitely not me!) searching desperately various ways to kick their sniffles to the curb so they can still make it to outdoor brunch. Enter: the rumor that you can actually “sweat out a cold.” There’s a biological reason why colds make you feel like garbage. “When viruses infect, they invade normal cells throughout your body and use those cells to replicate. This can kill, damage, or change the cells and make you feel sick,” explains Elizabeth Targan, MD, primary care physician at Beth Israel Deaconess Medical Center. What happens next is that you might get a fever—yep, even with a cold, but it’s typically a low-grade fever—which is your body’s way of supercharging your immune system to fight off the virus. (It also helps hinder the virus’ ability to replicate, says Dr. Targan.) When you have a fever, your core temp rises, and you sweat. That’s why there’s all this chatter about “sweating out” a cold. If fevers are actually helpful, proponents claim, then on could theoretically shake off their illness faster by heating up the body through other means (like exercise or stepping into a sauna). The reality is a bit of a bummer: “There