June 27, 2019 at 07:00AM by CWC Workouts are great and all, but if done haphazardly, without full focus and proper posture, you might just find yourself injured or imbalanced. If that’s the case, your body might be overcompensating with stronger muscles and letting the weaker ones get off easy. But, is there a way to tell if your stronger muscles are overcompensating before a serious injury occurs? That’s exactly what we asked some of the industry’s top trainers. Check out their thoughts, below. “Our bodies are incredibly resilient,” says certified trainer and Mindbody wellness manager Kate Ligler. “They will find ways to perform a movement or task even when our strength and mobility may not be sufficient—often compensating with muscles that aren’t built for the job.” The good news is that our bodies are excellent communicators, so if you’re looking for signs that your body is overcompensating, consider the four indicators below. ad_intervals[‘396510_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘396510_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); This is how to detect that your muscles are overcompensating 1. Chronic tightness or soreness: “If a muscle is working overtime, it’s going to be tight,” Ligler says. “Hamstrings commonly do the work of the glutes and are notoriously problematic.” To alleviate the issue, she says to properly activate your weaker muscles in the kinetic chain (AKA the overlapping body segments connected by a series of joints and muscles). Many muscles surround each of the main joints in the ankles, knees, spine, hips, and
Category: Yoga
It’s time for everyone to accept that all parents are imperfect, flawed human beings
June 26, 2019 at 04:00PM by CWC Every year in mid-June, my Instagram feed—and I assume yours too—is overtaken by “best dad in the world” posts, and the same social-media gushing is directed at moms a month earlier. I’ll admit, I partook in the public displays of appreciation this year by hoisting my parents onto a pedestal for a day—and I swear my sentiment was authentic. I’ve learned, after all, that it’s completely possible to recognize that my parents are people who aren’t perfect and have limitations while still having immense gratitude and love for who they are. Still, I wonder if all this idealized celebrating of our parents on social media ignores the elephant in the Hallmark-card aisle: Parents, like the rest of us, are flawed beings. Maybe the cards and captions we write don’t need to say “cheers to the not-so-perfect human who raised me.” But it is important to see our parents’ fallibility and learn how to make peace with it. Because by getting ahead of the inevitable realization, you hold the power to handle the news like the well-adjusted adult they raised. Or at least, sincerely tried to raise. ad_intervals[‘403150_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘403150_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); “I have never met a parent who doesn’t want the best for their children,” says Robin Stern, PhD, a psychoanalyst and the associate director of the Yale Center for Emotional Intelligence. “But, I have met many parents who do not understand the impact of
6 things a functional medicine doctor does every day to promote brain health
June 26, 2019 at 12:07PM by CWC When we talk about the concept of “health,” we sometimes forget that our brains are part of the holistic wellness equation. Ancient modalities like yoga and meditation call upon the power of the organ between our ears to change our perspectives, and by extension, our lives. And functional medicine doctor Mark Hyman, MD, has a few other ideas for keeping the lights on upstairs. “In order to keep up with my busy life, maintaining optimal health and an optimal brain becomes a top priority,” wrote the doctor in an Instagram caption. “When your brain is functioning well, you have more energy and life just gets better.” Can I get a praise hands emoji for that? Dr. Hyman shared the six daily well-being practices he uses to foster a healthy brain. Keep scrolling for a healthy brain checklist straight from a functional medicine doctor View this post on Instagram In order to keep up with my busy life, maintaining optimal health and an optimal brain becomes a top priority. When your brain is functioning well, you have more energy and life just gets better.⠀ ⠀ 1. Eat plenty of healthy fat. My brain worked pretty well before but embracing fat (even good saturated fats like coconut oil and MCT oil) pushed my mental clarity through the roof. ⠀ ⠀ 2. We need about 30 grams of protein per meal to build muscle. When you lose muscle, you age faster and your brain
9 hip-strengthening exercises that make moving through life *way* easier
June 26, 2019 at 07:00AM by CWC Have you ever wondered why some people can squat lower, jump higher, or simply bend more easily than you? Well, my friends, there’s a pretty good chance that’s because their hips are strong AF. And by strong, I don’t just mean muscular and toned, but rather stretched to improve flexibility and mobility. In other words: goals. If you’d like to hop on the healthy hip train, get pumped because I chatted with a handful of the industry’s top trainers for the low-down on all the best exercises to strengthen what Y7 instructor Joanna Cohen calls “the body’s biggest joint space.” To be one of those how-is-that-possible people, keep on scrolling for the moves to memorize right now. Lateral lunge with kettlebell reach If you’re looking to strengthen your hips, you have to work to stabilize them as well, says Alexis Dreiss, a NASM-certified personal trainer and head coach at Tone House in New York City. Her favorite way to do this is by combining lunges with kettlebell reaches. To perform this exercise, she says to step out into a right lateral lunge with a kettlebell in your left hand for balance. “Step out with your right foot, keeping your hips squared off,” Dreiss instructs. “When you land, make sure your knee is tracking over your second toe and that your sitz bones are pointing diagonally towards the ground.” ad_intervals[‘393270_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘393270_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); As you
Want to feel stronger during workouts? A trainer shares her knockout tips
June 25, 2019 at 06:30PM by CWC How frustrating is it to finally commit to a long-term relationship with working out (so dedicated you’re on a first name basis with all the trainers at your gym), but still feel like you’re at a fitness stand-still? Answer: very. The fitness plateau struggle is real, so to gain some intel on how to break through it, we tapped Ariane Hundt, fitness expert and clinical nutritionist, who has worked to develop plateau-busting workout plans that specifically cater to her always-evolving fitness goals. Her first bit of fitness wisdom? Less is more. “Too much of a good thing will backfire and you’ll compensate, not just with more carbs, but metabolically because the metabolism and thyroid smarten up in a matter of two weeks of being pushed,” Hundt says. ad_intervals[‘401407_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘401407_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); In simpler terms, your metabolism will adjust to whatever you throw at it, so resorting to two-a-days in hopes of seeing continued results is probably not the way to go. Here’s what to try instead. Keep reading for 5 trainer-approved fitness tips that’ll take your workout routine to the next level. 1. Follow your interests While your best friend might be hitting up the local barre studio every morning and your Instagram is full of CrossFit queens, those workouts might not be for you—and that’s totally okay. “Too many women choose to push themselves into workouts that make them feel more exhausted or
Lululemon’s new personal care line aims to banish your B.O., but reeks of missed opportunity
June 25, 2019 at 03:57PM by CWC When I got the email announcing that activewear giant Lululemon would be launching its first ever personal-care line, which it’s calling Selfcare, I was intrigued. Heck, I was excited. “What will it be?” I asked my co-workers, as if speculating the contents of a giant, mysterious wrapped box. We dreamt of body wipes that would allow us to skip the shower line for good; a hair product that would transform my post-gym knot into an office-friendly ‘do; a face wash so fresh, it’d feel like it was made from drops of dew gathered from a meadow at dawn. Were our expectations high? Absolutely. But this was Lululemon we were talking about, the brand that ostensibly put athleisure on the map by creating workout clothes you wouldn’t just wear to the gym, but, well, everywhere. Case in point: In 2012, Business Insider profiled a woman who didn’t do yoga, but spent $15,000 on Lululemon yoga pants. The company’s impact on culture has been so major that last year, its legendary Boogie Pants (aka “the leggings that started it all” back in 1998), were included in an exhibit at New York City’s Museum of Modern Art. In 2015, Lululemon launched its Whitespace lab, a research and development epicenter dedicated to innovating in the activewear space, and opened its flagship location, which includes space for wellness workshops and concierges to help you find local healthy hotspots. Time and time again, Lulu has proven to be a
Summer has *finally* arrived—here’s how to stay fit in the hot, hot heat
June 25, 2019 at 03:00AM by CWC When temperatures climb and warmer weather draws nearer, it’s of course a happy occasion—hello outdoor workouts and cute sundresses and goodbye snow! However, that also means it gets more challenging to work out, whether you’re in a stuffy studio for your favorite class or going for a run outside in the sunshine. “Every time we work out, our body’s thermoregulation system kicks into gear. As we start to sweat, that is our body doing its due diligence to maintain a constant core temperature or a state of ‘homeostasis,’” explains Ally McKinney, a personal trainer at Gold’s Gym. “The better we are at regulating heat, the more effective we can be with our workouts,” she says. When pushing the body to its limits in intensity, and pairing that with a hot environment, it can be a whole lot to handle. To avoid using warmer temperatures as an excuse to not workout, it’s a good idea to get your body ready to handle the tougher climate and to more effectively stay cool and safe during those sweaty, sweaty workouts. Here, a few tips for prepping your body so you can keep up with your favorite exercises, despite those scorching days. ad_intervals[‘395369_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘395369_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); Start with some early a.m. runs To get used to doing outdoor workouts in the heat, it’s a good idea to be an early riser. “Early morning workouts are going to be
Gynecologists finally answer the age old question: Do you have to wear underwear with leggings?
June 24, 2019 at 08:00AM by CWC I used to be firmly on team wear underwear with leggings. But slowly I began to transition into wearing leggings sans undergarments, not because of I noticed anything wrong, but because I got really tired of running out of underwear quickly. Like one pair of underwear to wear to the gym, and then having to wear a regular pair of underwear? All on the same day? I’m not great at math, but I can say with confidence that that practice made me go through my underwear twice as fast. The dilemma of whether or not to wear underwear with leggings is an age-old one. A dilemma probably on par with that philosophical one involving whether or not to kill five people or one person on the train tracks (IDK guys, I studied English), or whether or not pineapple belongs on pizza. “Wearing underwear with your active sportswear or clothes to work out in can be a confusing topic,” says Sheryl A. Ross, M.D., and OB/GYN in Santa Monica. “The days of baggy cotton sweats have been replaced with high tech swag to help your skin breath, absorb moisture, and prevent you from getting soaked in sweat.” So with all these advancements in workout gear, is it really necessary to wear underwear with your workout leggings? ad_intervals[‘402968_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘402968_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100); “This is a controversial topic indeed, and women are super passionate towards whichever camp they
Don’t like your horoscope? Give Vedic astrology a spin
June 23, 2019 at 02:02PM by CWC So I’m deep into my Pattie Boyd memoir, and here’s a fun fact about George Harrison that even your hippie sophomore year English teacher doesn’t know: When planning The Concert for Bangladesh, Harrison consulted with an Indian astrologer to figure out the most fortuitous day for a show. This didn’t initially surprise me since Harrison had well-documented interest in Eastern mysticism. Like, India was his Beatles. But upon a double take, I learned that the Hindu take on astrology, Vedic astrology, is actually a slightly different spin on the zodiac wheel. Vedic astrology also goes by the name “Jyotisha,” derived from the Sanskrit word “Jyoti,” which means light. Jyotisha, as such, is supposed to be a way to illuminate your life’s path by providing insight on the past and present while informing us about the person we’re supposed to be. Vedic astrology is a little more future-focused than the in-the-moment Western astrology, and knowing your Vedic astrology birth chart can give us a sort of “blueprint” of what choices we’ll take in life. ad_intervals[‘402931_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘402931_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); “It does tend to highlight the energies that are at work in one’s life and what is unfolding based on the static potential of the chart,” explains Vedic astrologer Tracy Atkinson. “However, we do also take into account the personality of the person, as that dictates how they will navigate life and how resilient the person is
Yoga teachers see the same mistake every day—because forward fold is so easy to mess up
June 23, 2019 at 04:02AM by CWC Nobody feels neutral about a forward fold. You either crave the the release it gives your hamstrings and low back, or tense up just thinking about reaching for your toes. And while the pose (also known as uttanasana), seems self-explanatory in name, it’s one that’s so easy to mess up. “Whether seated or standing, a forward fold incorporates forward flexion of the spine which decreases the space between your belly and thighs,” says Kat Sand, PhD, senior Director of operations at CorePower Yoga. “A forward fold is a forward tilt of your pelvis meaning your hip bones rotate and tip slightly forward and down.” A forward fold also combines flexibility and range of motion in your hamstrings, says Jeffrey Villanueva, a New York City-based instructor at Yoga Vida. ad_intervals[‘402696_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘402696_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); With a combined 20 years of experience, these yoga teachers always see the same mistakes with uttanasana, or forward fold. Rounding your shoulders “There should never be a rounding of the shoulders,” says Villanueva. “We want to relax the shoulders and draw them away form the ears, hence relieve space in the neck and shoulder area.” A forward fold misconception is that your head has to touch your shins, he explains “If that was the goal, one may be more inclined to round in the spine, which we would not want to encourage,” Villanueva says. “Rather, we lead from the heart center,