May 22, 2019 at 04:00AM by CWC Whether it’s a wedding, a vacation, or a holiday weekend that’s approaching, any travel plans requiring niceties with a TSA agent leaves us to wonder, “How early should I get to the airport?” Sure, there are the widely held guidelines of arriving for domestic flights two hours early and international flights three hours early—but we’ve all kind of embraced our own twist on these recs. There are airport habits we were taught, ones we adopted, and still more that have come with age, crippling anxiety, and memories of missed flights. But, whatever your arrival style may be, we (unscientifically) broke down what it says about your personality. Check it out below: You get to the airport, oh, about 100 hours before boarding If you don’t live a hero’s journey away from an airport, this means you have deep worries about flying. That obviously includes getting to the airport on time, but you may also have anxieties about, y’know, shooting thousands of miles into the sky on a winged tin can. So while there is a level of preparedness to admire about being so early, fear is what’s really driving you to be there at 7 a.m. for an afternoon trip. I’m going to go out on a limb and say your travel companions really hate you when your flight gets delayed. You get to the airport three hours before boarding This essentially means that you made the mistake of calling your parents in the days
Category: Relaxation
10,000 steps is over. *This* metric is way more important
May 21, 2019 at 11:45AM by CWC Before I found out that 10,000 steps a day is total scam, I would do just about anything to meet the quota. (Speed walking in circles! Spending an extra five minutes on the treadmill! Running in place!) Now that the advice has been struck from the (un)official wellness rulebook, I’ve been scouting for the next big thing to gamify my workout. According to one trainer, VO2 max is the new metric to turn to for measuring your fitness goals. “VO2 Max is the person’s maximal oxygen uptake that is utilized generally during intense activities,” says Brandon Hirose, a master trainer at Crunch Gym in New York City. It’s the maximum amount of oxygen you have access to during intense forms of exercise, and it can help illustrate a person’s overall, physical potential. “It can indicate a person’s essential aerobic capacity, or the maximal working heart rate of that individual.” In short, the University of Georgia’s exercise physiology department names this metric “the best indicator of cardiovascular fitness and aerobic endurance.” Enough said. Many wearables will automatically log your VO2 max after a few workouts. If you want to go old school and calculate it yourself though, you’ll need to do a little bit of math. How to find your VO2 max Calculate your heart rate max (the number of beats per minute during an intense workout) by using the equation: HRmax = 205.8 – (0.685 x age) When you’re completely relaxed (i.e., not
It’s really easy to overwork the core, which is just as dicey as doing zero ab work
May 21, 2019 at 09:18AM by CWC I try to work my abs in every single workout that I do, whether it’s a run, a HIIT class, or yoga. It always just feels like the cherry on top of my workout, since I can easily do a five-minute core workout to round out whatever else my sweat sesh might bring. Working on your core is a fundamental part of fitness, since a strong core can help with your posture and movement in general. But, according to fitness trainer Erica Ziel—a bonafide abs expert—you can actually overdo the ab work. Say what? “The reality is while you are crunching your way to strong abs, you can actually be overworking your core and causing back pain and poor posture,” she tells me, reiterating the importance of having a strong core, since it’s the “main support for your spine, organs, pelvic floor, and entire body.” That said, particular bodily dilemmas can stem from an overworked core, which is pretty much due to not varying the types of abs work that you’re doing. “If you’ve ever experienced back pain, knee pain, or peed your pants a little when you sneeze or jump rope, a weak deep core could be the culprit,” she says. “Many times the stories I see that deal with aches, pains, and imbalances involve people suffering from overdoing crunch-style abdominal exercises. They’ve been taught that crunches are the only way to strengthen your core.” The problem with overdoing just plain crunches
It’s really easy to overwork the core, which is just as dicey as doing zero ab work
May 21, 2019 at 09:18AM by CWC I try to work my abs in every single workout that I do, whether it’s a run, a HIIT class, or yoga. It always just feels like the cherry on top of my workout, since I can easily do a five-minute core workout to round out whatever else my sweat sesh might bring. Working on your core is a fundamental part of fitness, since a strong core can help with your posture and movement in general. But, according to fitness trainer Erica Ziel—a bonafide abs expert—you can actually overdo the ab work. Say what? “The reality is while you are crunching your way to strong abs, you can actually be overworking your core and causing back pain and poor posture,” she tells me, reiterating the importance of having a strong core, since it’s the “main support for your spine, organs, pelvic floor, and entire body.” That said, particular bodily dilemmas can stem from an overworked core, which is pretty much due to not varying the types of abs work that you’re doing. “If you’ve ever experienced back pain, knee pain, or peed your pants a little when you sneeze or jump rope, a weak deep core could be the culprit,” she says. “Many times the stories I see that deal with aches, pains, and imbalances involve people suffering from overdoing crunch-style abdominal exercises. They’ve been taught that crunches are the only way to strengthen your core.” The problem with overdoing just plain crunches
Working out high may be fun, but can it actually make you a better athlete?
May 20, 2019 at 05:00PM by CWC As someone who can’t stand cardio, I’ve never experienced the runner’s high that everyone talks about. (Runner’s rage? With that I am very familiar.) But I’ve been tipped off to a practice that may finally spark that euphoric feeling—running while high. Yep, you read that right. As legal marijuana reaches more and more states, a growing number of folks are using the plant before, during, and after their workouts, in an effort to boost both endurance and enjoyment. Some people claim that sweating while stoned makes the experience more mindful. “I like to use cannabis when I’m exercising outdoors, typically a vape pen with a high sativa,” says California resident Diane Day Kim, co-founder of the Cannabish lifestyle and wellness newsletter. (There are two major types of cannabis: sativa is more energizing; indica is more relaxing.) “All of a sudden, I’ll notice the little mundane details of my neighborhood and that will make my exercise routine feel less boring. Being high also amplifies all of the great feelings of just breathing fresh air and feeling the sun on my skin.” Others, like Colorado-based media agency co-founder Bri Rios, say cannabis gives the ability to hash out a tough workout. “It helps me laser focus on form, allows me to push through when fatiguing, and helps uplift me mentally,” says Rios, who eats half of a Cheeba Chews sativa edible before going on long-distance runs. “Sometimes finishing the last couple miles on a run
Fast walkers live longer—so step aside, text-walkers!
May 20, 2019 at 07:51AM by CWC When a study of nearly half a million people concludes that walking at breakneck speed might increase life expectancy, you lace your sneakers and get moving. Last week, experts in England linked a spring in your step to the number of years between birth and death. Researchers combed through data from the UK Biobank to discover that fast walkers who were underweight, obese, and every “weight status” in between all ended up cheating death longer than slow walkers (saunterers, strollers, dawdlers, and meanderers, etc.). Of all the groups surveyed, underweight, leisurely walkers lived the fewest years on average (64.8 years for men, 72.4 years for women), according to the National Institute for Health Research. This study marks the first piece of research linking fast walking to longevity regardless of weight, and researchers believe they’re closer than ever to understanding physical indicators of life expectancy beyond BMI. “Our findings could help clarify the relative importance of physical fitness compared to body weight on life expectancy of individuals,” Tom Yates, PhD, professor of physical activity and sedentary behavior and health at the University of Leicester, told The Mayo Clinic. “In other words, the findings suggest that perhaps physical fitness is a better indicator of life expectancy than body mass index (BMI), and that encouraging the population to engage in brisk walking may add years to their lives.” “Our findings could help clarify the relative importance of physical fitness compared to body weight on life expectancy of
The unexpected piece I’m wearing over all my workout clothes to make them brunch-appropriate
May 14, 2019 at 12:28PM by CWC Do you remember, years ago before athleisure was really a thing, all the people proclaiming loudly that leggings are not pants? I was a proponent of this—I firmly believed that leggings were terrible and that under no circumstances should they be worn in a non-athletic capacity. But oh, how the tables have turned. Now, it’s a rare day that you’ll find me in anything but leggings. While it’s now acceptable to wear workout clothes pretty much anywhere, however, I still find myself wanting to style them post-workout in ways that don’t scream “I am a sweaty monster who just finished up at CrossFit.” This winter, I would reach for a cute pullover sweatshirt and really lean in to the athleisure/streetwear look… but now that the weather is warming up, I find myself gravitating toward lighter, more polished pieces. Enter: the button up shirt. Back in those days when leggings weren’t considered pants, a button up shirt would often be your saving grace: Conventional fashion wisdom said that as long as your butt was covered by your shirt/dress/tunic, you wouldn’t upset the pants status quo, so throwing on an oversized Oxford—maybe cinching it at the waist with a belt (I shudder to remember)—would often do the trick. The 2019 version of this is a little more laid back and sporty. Tied around your waist, they serve some serious ’90s vibes. With the sleeves rolled up and a hint of sports bra showing, it says,
Oolong tea is the stress-reducing drink you didn’t know you needed
May 14, 2019 at 10:56AM by CWC If black tea and green tea had a baby, it would be a little like oolong tea. Slightly grassy with a hint of sweetness, oolong is a bit harder to track down than its cousins Earl Grey, matcha, or English breakfast, but it’s definitely worth going out of your way to find given its impressive health-boosting, stress-reducing benefits. “It has similar health benefits to black and green tea and is actually made from the same leaves as green tea. The difference is how it is processed,” explains registered dietitian Amy Shapiro, RD. “Green tea leaves are not allowed to oxidize much and black tea is. Oolong falls somewhere in the middle.” Here, Shapiro gives the scoop on what makes it so great. What are some health-related oolong tea benefits? 1. It can help the body manage stress. Shapiro says oolong tea contains l-theanine, an amino acid that’s associated with sleep and relaxation. “This is what is responsible for the relaxing effect oolong tea has,” she says. Scientific research shows that l-theanine stimulates alpha waves in your brain, which are associated with a relaxed, focused state of mind. Of course, oolong also has caffeine, so you’ll feel focused, not sleepy. (So, better as a mid-afternoon pick-me-up than a bedtime drink.) 2. Oolong tea is full of polyphenols. Shapiro also points out that oolong tea is high in polyphenols, which are linked to lowering inflammation and help protect the body against free radicals and prevent the growth
Hit a high note with these 6 CBD spa treatments worth traveling for
May 13, 2019 at 03:00PM by CWC CBD—or cannabidiol, a non-psychoactive component of cannabis—is pretty ubiquitous these days, showing up in sleep-enhancing supplements, lipgloss tubes, and lube alike. It’s everywhere, and devotees claiming it boosts health, eases aches, and has all the soothing benefits of weed (sans munchies) can’t get enough. (Need proof? Americans spent more than $350 million on products with this cannabis compound in 2017.) For all those reasons, spas are adding CBD-infused treatments to their menus, and we’re here for them. Yes, a supercharged massage session sounds great anytime, but when your body’s maxed out during a trip, it’s kind of the perfect time for soaking up the relaxing powers of CBD. Keep reading for some of the most luxurious, must-try, muscle-melting CBD treatments at hotel and resort spas around the country. 1. Sea Wellness Spa at Hotel Casa del Mar in Santa Monica, CA Take a break from the beach for a stop at this spa for the Deep Indulgence Massage, a new 60- or 90-minute treatment. Therapists use the muscle-easing magic of CBD oil to work deeper into tight areas without causing any pain. And to really treat yourself, opt for the Ultimate Bliss Experience. This treatment has you lie on your back and relax for a full two hours while a therapist takes you through body exfoliation with CBD lavender sea salt, a hot CBD oil scalp massage, CBD lavender body mask, and a full-body massage with CBD oil. Deep Indulgence massage, $220 for
What most people get wrong about the “neutral spine” position
May 13, 2019 at 11:55AM by CWC Fitness instructors often ask participants to keep a “neutral spine” during all the exercises, especially in Pilates and yoga. The position is important for both performing the exercises correctly and for getting the most out of the movements, helping to activate the right muscles. But if you think “neutral” means “stick straight,” think again. Contrary to popular belief, a neutral spine position isn’t straight at all. “A neutral spine refers to the three natural curves in the spine: the cervical (upper), thoracic (middle), and lumbar (lower). When viewed from the side, these curves form an ‘S’ shaped curve, and when all three are balanced, our spine is said to be in neutral alignment,” says physical therapist Kelly Avant. “When we think about good posture or standing up straight, the misconception of actually having a straight spine is inaccurate. Good posture requires each curve to be equally represented and balanced.” If you’re not focusing on trying to make your back as straight as possible, how do you even find your neutral spine in the first place? There are two ways to go about it, depending on whether you’re lying down or standing up. How to find your neutral spine According to Alex Leviner, a trainer at EverybodyFights, the easiest way to find your neutral spine is to lie down on your back and relax. “That will usually be ‘your’ neutral spine, but everyone is different,” he says. “There will be a gap between your