March 04, 2019 at 04:00AM by CWC Divvying up our lives into neat little boxes is kind of what we do. We have eight-plus hours slotted as “work time,” a hot second of “self-care” during our a.m. and p.m. routines, and—of course—a block of sweat-soaked moments, where we head to the gym or our most-treasured boutique studio. But master trainer Meg Takacs is flipping the script: She believes that every skill you need to succeed within the hours of nine to five can be learned between the four walls of your favorite sweat destination. In her forthcoming book, the New York City-based trainer devotes page after page to the argument that how you show up on the treadmill is how you show up in life. Just like you’d crank out a round of high knees before beginning your sweat sesh in earnest, Takacs says easing your way into the workday with meditation or some sort of starting point is key. One of her favorites? Writing a beyond-simple task on her to-do list that she can check off first thing to get the day started on the right foot. “You use that accomplishment as momentum throughout your day to keep going. The more you accomplish, the more you crave to accomplish. So it doesn’t matter what task is at hand, how difficult it is, or how much there is. It’s about just getting started,” she says. Maybe for you that means jotting down “make a green smoothie” or Takacs’ favorite: “wake up.”
Category: 2019 Health
The Secret To This Wellness Chef’s Gut-Boosting Supplement Routine
March 03, 2019 at 06:30PM by CWC Remember how your whole day could be completely thrown off track if your hair decided to part against gravity or if you were running late to work without coffee? Okay sure, both of those things may have happened yesterday—but still, you’ve got bigger concerns to ponder. Like your gut health, for example. Beyond grabbing the odd bottle of kombucha, developing lasting habits in favor of your gut isn’t easy to do without a starting point. That’s why we tapped Mia Rigden, nutrition coach and founder of RASA, to share her full rundown of how she keeps it buddy-buddy with her digestive system. “Gut health is really important to me, and I can feel immediately when it’s off,” says Rigden. (Looking at you, mid-day bloat and subsequent unbuttoning of pants.) As part of her gut-health routine, Rigden recommends and relies on Flora’s Adult Probiotic, which creates a strong foundation for optimal digestion and regular bowel movements* (because yes, this is something you think about as an adult). Beyond that, as you might expect from a holistic health coach, she takes a total 360 approach. Keep scrolling for a look inside Rigden’s day-to-day supplement routine as well as her go-to snacks that keep her gut in tip-top shape. In case you haven’t had a moment to stalk Rigden’s Insta, she cooks and eats like a boss—a gut-conscious boss, at that. “I love anything fermented,” she says. “Kimchi, sauerkraut, kombucha, miso, coconut yogurt—there are so many probiotic-rich foods.” Another fermented
Esther Perel’s view on bickering will make you change the way you talk to your partner forever
March 03, 2019 at 12:37PM by CWC One of the most common tropes Hollywood uses to show a relationship that has gone the distance—as in, multiple decades—is constant bickering. Think of all the elderly couples in movies, the neighbors down the hall who have been married for 50 years and shuffle down the sidewalk murmuring insults at each other (or: shouting, a la the Costanzas on Seinfeld). Then, inevitably, the leads of the movie offer up a “y’all so crazy” laugh in a way that tells you that they know this couple really loves each other deep down. But psychotherapist Esther Perel—whose insights on desire (hint: being a conscientious partner isn’t always a turn-on) and cult fave couples therapy podcast Where Should We Begin? has made her a star—believes that bickering is no laughing matter. Psychotherapist Esther Perel believes that bickering is no laughing matter. In fact, she calls it “low-intensity chronic warfare.” In fact, she calls it “low-intensity chronic warfare,” according to a recent Instagram video post. “Ongoing bickering and criticism can lead to the demise of a relationship. Here‘s one idea for shifting this dynamic,” she says. What’s so damaging about it? “Generally when you’re in critical mode your assumptions are negative. You do not assume that the other person had good intentions. You always are on the assumption that it was meant to be hurtful, meant to be dissing you, etc.,” she says. View this post on Instagram Bickering is low intensity chronic warfare. It’s this notion that every time one person
Why this week’s Mercury retrograde could have you feeling like you’re in (extra) slow motion
March 03, 2019 at 07:30AM by CWC This week, the first Mercury retrograde period of 2019 kicks off—and if you think the “what can go wrong will go wrong” periods are usually challenging, get ready for some extra slowdowns. Why? It’s paired with the energy of the new moon in Pisces, which has its own swimming-upstream vibe. Combined, the two could make for an arduous (but illuminating!) week—astrologer Jennifer Racioppi gives the full cosmic 4-1-1 below, along with the hidden opportunities you can take advantage of. (Mercury retrograde isn’t all bad, you know.) Monday, March 4 As above, so below. With the cosmos making quite a few hairpin turns, your life may feel dramatically impacted. So, check in with yourself. Are your behaviors aligned with what you say you want? Where aren’t you in sync with your truth? What’s the universe pointing out for you to learn? With the moon waning dark while traveling through Aquarius, consider how you can maximize your time. What behaviors and dynamics are you ready to surrender? Focus on your top priorities and let the rest go! In the words of The Happiness Project author Gretchen Rubin, “The days are long, but the years are short.” To that point, despite challenges, make each day count. Tuesday, March 5 Today Mercury, the planet of communication, stations retrograde, officially commencing the first Mercury retrograde period of 2019. While many fear Mercury retrograde cycles (yes, they often feel dreadfully annoying) the truth is they assist by helping us refine
How to know whether tabata or HIIT is the right workout for you
March 03, 2019 at 04:07AM by CWC In this quick-hitting era of fitness—in which 10-minute micro-workouts are rising in popularity and even five-minute workouts are legit—it’s no surprise that bajillions of people are drinking the HIIT Kool-aid. Including moi. But in the world of high-intensity interval training is a whole variety of sweaty options to choose from. You can do a HIIT running workout (a personal fave), HIIT weightlifting, or, hell, even daily HIIPA, or high-intensity incidental physical activity (which can involve your household vacuum). One of the most OG types of HIIT, though? Tabata. Although HIIT has been around for a long time, the whole tabata style developed out of it—kind of as its own branch—in the ’90s, according to CeCe Marizu, group fitness manager at Equinox. “Tabata is a form of HIIT, and is probably one of the more popular versions,” she says. “It has such a recognizable name that it’s been able to separate itself as a specific way of training HIIT.” The difference between the two comes down to their ratios of work to rest. The thing about HIIT is that it’s essentially a loose term in which you can make up your own interval lengths—there’s not a set ratio. “HIIT is a system of organizing cardiorespiratory training, which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower-intensity intervals of active recovery,” explains Justin Thomas Sanchez, trainer at Exceed Physical Culture. “HIIT training calls for challenging work-rates such as sprints for
The 6 healthiest items on Jessica Biel’s wellness résumé
March 03, 2019 at 02:00AM by CWC Jessica Biel has long been the epitome of the cool girl next door. Like, the one you’d to run to for advice on everything from boys to makeup. She leaves no question as to which member of *NYSNC is the cutest. And when it comes to getting her insight on the star’s healthy habits, let’s just say we’re here for it. Biel developed a love for fitness at an early age. As a kid, she participated in gymnastics, which in turn led her to channel that energy into yoga practice. (She has a multi-year collaboration with Gaiam!) In addition to her admirable workout preferences, you can always find something wholesome on her plate (and she’s never afraid to talk about digestion). In short, Jessica Biel is the very definition of inspirational. These are the 6 healthiest items on Jessica Biel’s wellness résumé. 1. She’s a yogi Biel enjoys a variety of workouts, but nothing outshines her love for yoga. She practices three to five times a week for at least 20 minutes, if not more. Her favorite poses are hip-openers, which are great at combating tightness. “I love lizard, and I like all of the standing poses that are really hip-activated, like warrior two, reverse warrior, and runner’s lunge,” she says. 2. She’s all about healthy digestion Technique for keeping one’s digestion on track can be deeply personal. (For Drew Barrymore, it’s her handy-dandy digestive enzymes.) “Honestly, I just feel better when I don’t
With a rep for attracting love and money, jade’s the low-key crystal hero we all need right now
March 02, 2019 at 12:00PM by CWC If rose quartz is the Ashley Olsen of love-enhancing crystals, then consider green-hued jade to be Mary Kate—the cooler, more colorful sister to everyone’s favorite pastel pink sparkler. They’re alike in that Jade and rose quartz are both thought to help balance the heart chakra, the invisible energetic hub that’s believed to govern our feelings of love and compassion. But the jade stone meaning is a little bit different, energetically speaking. “Jade assists with accessing the dreams of the heart, and having the stamina and vigor to bring them into the physical world,” says Mariah K. Lyons, the crystal healer, herbalist, and reiki master who created gemstone footwear line Astara. Compare that to rose quartz, which has a softer, more soothing kind of vibe. “Jade works with the heart on both a physical level, helping assist with circulation, as well as energetically with the heart, helping to move trauma and past wounds to find a deep place of understanding, love, and openness,” Lyons adds. With that in mind, it’s no wonder cultures from around the world have long used jade for healing and spiritual rituals. Lyons points out that ancient Mayans called on it to clear negative energy; Traditional Chinese Medicine utilizes it in health remedies and beauty treatments; and Maori tribes in New Zealand carved it into sacred talismans. But how can you use it in your life? Let’s investigate. Photo: Getty Images/RapidEye Jade stone meaning: 3 key things you should know 1. Jade is
How to make a mala necklace that’ll supercharge your meditation practice
March 02, 2019 at 09:00AM by CWC If you pay attention to your yoga teacher’s fashion choices—my personal favorite thing to focus on while balancing in dancer pose, call me shallow—you may have noticed a long, beaded necklace hanging from his or her neck. It’s not just there to complement the “Good Vibes Only” tank your instructor’s wearing; it’s called a mala, and its significance is actually more spiritual than it is sartorial. “Traditionally, a mala is a long strand of beads used to aid in meditation practice,” explains fashion stylist-turned-shaman Colleen McCann, author of Crystal Rx: Daily Rituals for Cultivating Calm, Achieving Your Goals, and Rocking Your Inner Gem Boss. “It has 108 beads strung together and one ‘guru bead,’ which is larger than the rest.” Focusing on a mala can help you drop more deeply into your meditation, especially if you’re someone whose mind usually pirouettes from your to-do list to your date this weekend to Friends trivia. Yogis have historically used malas to concentrate during mantra meditation, starting at the guru bead and moving their fingers from one bead to the next as they recite a given word, sound, or phrase. Once they’ve returned to the guru bead, they know they’ve recited the mantra 108 times—a sacred number in yogic tradition—and the meditation is complete. (Yes, it’s similar to saying Hail Marys with a rosary—which also has 108 beads—although the Catholic prayer beads in general were thought to originate from Hinduism.) Ultimately, focusing on a mala can help
5 healthy reasons to eat pumpkin in seasons that don’t rhyme with schmautumn
March 02, 2019 at 06:00AM by CWC When PSL season rolls around, you know it’s going to be a great couple of months. However, there’s no reason why pumpkin should only be savored when it’s “trending.” Pumpkin has a ton of healthy benefits to add nutrition to your diet and boost the taste of pretty much anything you’re craving. Sweet or savory—it complements both and is pretty low in calories, making it an excellent diet food. As if you needed more excuse to dig into pumpkin-spiced goodies all year long, here are five awesome benefits of your favorite orange-colored food. 1. It’s high in vitamin A… Eating pumpkin is good for your peepers. “One cup of pumpkin contains over 200 percent of the recommended daily intake of vitamin A, which is an important vitamin for eye health and night vision,” says Maggie Michalczyk, RD. Pumpkin’s bright orange color comes from its high beta-carotene concentration, she explains, and beta-carotene is a carotenoid (an antioxidant) and a precursor of vitamin A. Beta-carotene also helps protect us from the sun’s harmful UV rays, so it’s great for keeping skin youthful and fresh. 2. …and it’s packed with vitamin C, too “Pumpkin is a good source of vitamin C, an antioxidant known for strengthening the immune system and boosting collagen production (one of the reasons why you see so many skin products with pumpkin in them!),” she says. What’s more, it also improves iron absorption and studies show it reduces oxidative stress, which can prevent premature aging.
This is *by far* the most intense mountain climber exercise you’ll ever do
March 02, 2019 at 04:00AM by CWC Mountain climbers always seem to be on top 10 lists of exercises because, well, they get the job done. That fast-paced motion is already hard on the most basic level, making you sweat bullets as you bring your knees to your chest while simultaneously holding your body steady in a plank. But just wait until you see the amped-up version. Kirsty Godso, a Nike master trainer, recently shared a pyramid workout that’s so intense even watching it will make you go bug-eyed. Instead of doing a normal mountain climber, you’re literally mid-air half the time as you do a non-stop mix of climbs and jumps. “Try this heart raiser if you want to throw some sauce into your next workout,” she writes. And sauce is right: This move is spicy. Here’s how to do the pyramid exercise, according to Godso. View this post on Instagram A post shared by KIRSTY GODSO (@kirstygodso) on Feb 19, 2019 at 11:55am PST //www.instagram.com/embed.js The moves: 1x switch climber 1x tuck jump 2x switch climber each leg 2x tuck jumps How it’s done: Pyramid up as high as you can in 60 seconds. Rest for 30 seconds, then climb back down from the top, trying to beat your score. How intense does an exercise have to be for the “high” to kick in? Or, work your entire body with this two-minute plank series. Continue Reading… Author Tehrene Firman | Well and Good Selected by iversue