November 06, 2019 at 02:00AM by CWC “Hot girl summer” has come and gone. Now, cooler weather has ushered in knee-high socks and comfortable boots, but that doesn’t mean you need to ignore your foot beauty regimen. I found two Amazon buys that guarantee silky soft skin from heel to pinky toe. Recently, I added a pair of heated microwaveable booties ($31) to my wardrobe. Apparently, microwaveable socks aren’t extra enough all on their own, so the company adds “12 natural herbs and other aromatic ingredients” to the material to give your feet a full luxury experience. Slipping them on is like a hug for your feet. Like the first step into a freshly-drawn bath. Like dancing on laundry that just came out of the dryer. In fact, the only thing that can improve the experience of microwaved booties is slathering on your go-to lotion beforehand. I prefer Kiehl’s Honey Whipped Body Butter ($69), which smells like a coconut cake, while Well+Good’s beauty director likes Curél’s Fragrance Free Comforting Body Lotion ($9). You may think this level of self-care is reserved for the home, but I’m here to tell you that this whole sock-lotion situation works with boots. If you ask me, hot feet winter is the new hot girl summer. Here’s a closer look at a dermatologist’s skin-care routine: [youtube https://www.youtube.com/watch?v=vUcLNzPWVEA] So… what’s the deal with compression socks? And if you’ve got blisters, it may not be because of your shoes. Continue Reading… Author Kells McPhillips | Well and
Category: Fashion
5 strength-building yoga poses that are also full-body stretches in disguise
November 05, 2019 at 08:37PM by CWC Your favorite yoga pose says a lot about your preferred kinds of movement. Love forward fold? You must find freedom in flexibility. Can’t get enough of chair pose? You’re all about strength. Some asanas have singular purposes, it’s true. But plenty of poses work double-duty to strengthen and lengthen your muscles at the very same time, says Jess Penesso, yoga teacher and founder of The Sweat Method. “It is so important to balance strength with stretching for healthy joints that allow you to practice yoga your whole life,” says Penesso. “If we are only stretching and not strengthening in our yoga practice, we run the risk of putting unnecessary stress on our cartilage where our bones meet at our joints. Because we don’t have nerves in our cartilage, we don’t realize we’re wearing this down until it’s gone and there is an injury.” A handful of yoga poses strengthen the muscles while you stretch to decrease wear-and-tear in the cartilage. 5 yoga poses for strength that stretch your whole body, too 1. High lunge “High lunge strengthens the glute muscles, quad of the front leg, arms, and back muscles while stretching the hamstring and hip flexor on the back leg and chest,” explains Penesso. How to do it: Start standing with your feet hip-width apart. Place your hands on your hips and step your right foot forward 2 to 3 feet. Stay on the ball of the back left foot and bend into right
How to recycle your shoes when they’ve seen a few too many 10,000-step days
November 05, 2019 at 05:00PM by CWC Your boots (and sneakers, and sandals) may be made for walking, but if you’re getting those 10,000 steps in on the reg, chances are your shoes are eventually going to wear out. While clomping around in a worn-in pair of Doc Martens is undoubtedly cool, traipsing through the Ne York City sludge in a pair of sneaks with a hole in the bottom is decidedly not. And so, you’ll likely find yourself looking for a place to recycle shoes at least a few times a year. Know this first: Even if you think you’ve got a pair of kicks that you’ve completely worn in, there are some real life Gepettos out there who may be able to work a miracle. However, when you finally get to the point that you’re certain it’s time to call it splits, there are two things you can do to recycle shoes that don’t involve tossing them in the trash or creating a shoe graveyard in your hall closet. Why should you recycle shoes? While some shoes are meant to be “forever” investments—Balenciaga sneakers, for example—others are only meant to be temporary flings. When you wear a pair of shoes for too long, they can become overly broken in and lose their support. This is especially important as it relates to sneakers, which podiatrists say you should be swapping your every six months to ensure they’re doing their job correctly and keeping you safe and injury-free in your
How to pick the right recovery tool to work out your specific soreness
November 04, 2019 at 03:00PM by CWC In 2019, recovery is king. We called it as one of the top trends of the year, and have been proven right time-and-time again with the rise of recovery technology, recovery studios, and even recovery workout-wear (excuse us while we pat ourselves on the back). And of course, the old-reliables like foam rollers and massage balls have become more pertinent than ever. But with so many different recovery-related options on the market—from fascia blasters that look like multi-tentacled octopi to foam rollers that can blast your favorite Drake song while melting your muscle tension—it can be Crossfit Games-level challenging to figure out what to actually use on your recovery days. The first step in putting together a recovery gear wardrobe is to figure out what you’re looking to achieve. “The most important thing when it comes to recovery is to have a regular routine, so figure out which tool best fits your life, goals, and, to borrow from Marie Kondo, brings you the most joy. If you love the way you feel with one tool over another, you are much more likely to keep using it,” says Keren Day, DC, the founder and chief innovation officer of racked stretch. Start by evaluating what your issues are, whether it’s poor posture, tight muscles, stress, or something else, and find the tool that will give you the best bang for your buck in targeting those issues. Here, the pros lay out exactly what you need
How to create the perfect weekly workout formula, according to Charlee Atkins
November 04, 2019 at 12:00AM by CWC With so many different types of workouts to choose from, it can be tricky to fit them all in. You might be all about spin today, but you’ve gotta get your yoga and strength-training fix, too. Luckily, according to trainer Charlee Atkins, CSCS, doing it all doesn’t have to be complicated. There’s a weekly formula you can use that ensures you’re not only able to schedule in each of your favorite activities but do so in a way that does your body good. Atkins, founder of Le Sweat and a former master SoulCycle, used to do heavy cardio 6 to 7 days a week. Now that she takes a more varied approach to her weekly workouts and it’s totally changed the game. “This is the structure that I not only find works best for my body, but I’ve also seen the most results in my clients training this way,” she tells me. When putting together a balanced weekly workout schedule, Atkins recommends mixing a few different components: strength training, cardio, yoga, and rest. With this specific range of styles, you’re challenging your body, practicing proper recovery, and—most importantly—making sure you’re not overdoing it with certain movements that could hurt your body and your progress. So who’s ready to sweat? Charlee Atkins’ perfect week of workouts Day 1: Strength “Strength and resistance training (these words are interchangeable) require the most amount of energy and focus from the body when done correctly. This is why
Strengthening your “breathing muscles” is the key to slaying your cardio workouts
November 03, 2019 at 03:00PM by CWC Strengthening your muscles and joints are fundamental for your fitness game. Duh. But one muscle that no one talks about? Your breathing muscles, which you should be working to boost your capacity for cardio endurance. Known as your “intercostal muscles,” your breathing muscles are located around your ribs and help you breathe easier. “[They] help make up the chest wall and protect the lungs,” says Kasey Kotarak, trainer and coach at Fit Body Boot Camp, adding that they play a very important role in the mechanical aspect of our breathing. They help to expand and shrink the size of the chest cavity, adds Steve Stonehouse, NASM, a coach and director of education for Stride. And when you’re doing a cardio workout, you’re obviously breathing a lot harder than, say, when you’re sitting on the couch binge-watching 90 Day Fiancé—which is where intercostal strength comes into play. “The intercostal muscles make it possible for the larger air flow required for cardio, and also work to allow an increased breath rate,” says Kotarak. So these muscles are helping your body adjust to all of the inhaling and exhaling required during a cardio workout. “Without these muscles, your body wouldn’t be able to adapt to the physiological changes that come with exercise,” she adds. “Stronger intercostal muscles can help increase your stamina, endurance, and reduce shortness of breath.” Um, wow. Your diaphragm, which activates your parasympathetic response, is also important for your breathing-during-workouts game, and is the
6 telltale signs you’re an empath (in case you’re not already feeling those vibes)
November 01, 2019 at 03:00PM by CWC Ever feel like your best friend’s breakup is making you ache? Or that the excitement radiating off your sister because she got a promotion is your excitement? Positive or negative, highly emotional events that aren’t even yours, but those of other people, often leave you feeling exhausted. If these telltale traits of being an empath ring true to you, you probably have no problems accessing empathy so strong, you can put yourself in someone else’s shoes to a startlingly realistic effect. But being an empath through and through calls upon a stronger and more continuous thread of empathy than one that’s situational for the most part. In her book, Thriving as an Empath: 365 Days of Self-Care for Sensitive People, psychiatrist Judith Orloff, MD, describes empaths as highly sensitive individuals who “filter the world through their intuition and have a difficult time intellectualizing their feelings.” Basically, empaths take in the emotions of others. And, fun fact, for those of you concerned about being self-absorbent, so to speak: Being an empath is actually opposite to being a narcissist. Narcissism hinges on thinking only of oneself, with a complete disregard to empathy, whereas for empaths, this is clearly not an issue. But what exactly should you look out for if you feel—like really feel—you may be an empath? Clinical psychologist Carla Marie Manly, PhD, shares some clear signs below. 1. You feel like a sponge to other people’s feelings No matter the emotion at hand,
This $30 ‘desert sweatshirt’ is the only companion your leggings need now and forever
October 31, 2019 at 09:00PM by CWC As soon as the temperature drops below 60 degrees here in New York City, I commence a lifestyle I like to call “cocooning.” There’s really only one rule: I have to be cozy at least 98 percent of the time to protect my spirit from Jack Frost’s bitter grip. Needless to say that this involves purchasing many sweaters. On an impromptu trip to Aerie, I stumbled upon the Oversized Desert Sweatshirt ($31). And, well, its cotton material makes me feel like I’m wondering the Sahara on nippy days. The silhouette of the crew neck sweatshirt practically begs you wear it with your favorite black or printed leggings. It comes in sizes range of XXS to XXL, and falls just under the butt with slits that run up the right and left side for a fashion-forward accent. Because a Pantone closet is a happy closet, the garment comes in 12 different hues and patterns to support you on your cheetah print days, when you’re vibing gray, and every Big Mood in between. Personally, I’m a fan of wearing my cobalt blue desert sweatshirt atop my sports bra and leggings on my trek to hot yoga, then I’ll change back into it once I’ve showered. Add a scarf and some cute sneakers, and what you end up with is a lounge outfit going undercover as a majorly chic athleisure play. To dress it up, you could go up a size and wear it with tights
I tried “resistance band leggings” and my bottom half is still sore
October 31, 2019 at 03:00PM by CWC No matter what type of workout you’re doing, add a resistance band to the mix, and it’s guaranteed to make it harder. But add eight of them at once? And, well, you should probably avoid making plans that involve walking for at least the next two days. This is exactly the principle behind Agogie Resistance Training Pants ($130), which feature no less than eight built-in resistance bands, and put every other pair of leggings I own to shame. The bands, which run vertically down the legs of the pants, are meant to add a layer of “active resistance” over your muscles, making your muscles have to work harder than usual to do everyday tasks. They look mostly look like regular black leggings, with bands positioned over your natural muscle and ligament lines to move comfortably with your body. The resistance bands in back run from the glutes, down the hamstrings to the ankle, and the front bands surround the knee to prevent any restrictions of mobility while also assisting in keeping your knee where it should be as you move. A set of stirrups go around your foot to stretch the bands into place. The pants come in two different resistance levels: +20, which is meant to be worn for smooth movements and longer duration exercises, and +40, which is best for shorter duration exercises and explosive movements. Here’s what my experience was like. What’s it like to work out in resistance band
What to do when everything falls apart on race day
October 31, 2019 at 12:00AM by CWC Running: It’s fun, challenging, and a great way to stay healthy. Whether you are on-road or trail, running takes practice, it takes effort and training schedules vary depending on the kind of race you’re tackling. As a runner, you can only control so much. You can choose your shoes, your outfit, your nutrition, and the route you run—but there are also things you can’t control. What do you do if everything falls apart on race day with intense weather changes, a course change, or even a distance change? This happened to me recently and it taught me a lot about myself, as a runner. A few weeks ago I took off for Jackson, Wyoming against a sherbet sunrise over Newark airport. The excitement and nerves left me fidgety on the flight (the three shots of espresso I consumed before boarding probably didn’t help). I was headed west to tackle my second ultra distance on the crest trail: 28 miles at an elevation of 11,000 feet, and the nerves surround the altitude, the weather, the mentality I’d have that day had me nerve-wracked. In the end, none of this would matter so much, because we didn’t end up running the 28 miler as planned. Upon landing in Wyoming, our group learned that several feet of snow had fallen on the trail and we would have to play it by ear. While this news was slightly difficult to absorb—we all had trained well up to