June 12, 2019 at 03:00PM by CWC How well you sleep impacts so much of your day—your mood, your appetite, even your complexion can all be affected by how many hours of zzzs you got the night before. Another daytime factor that can be affected by sleep: your posture. When I first heard that there was a link between your sleeping position and your posture, I immediately thought that it’d be just one more case for sleeping on your back (which, boo). But the answer isn’t as clear as, say, sleep this one way and you’ll stand up straighter when you’re awake. “If you have a healthy spine, you can sleep on the floor and be okay,” says Bradford Butler, DC, chiropractor, clinic director of Oakland Spine and Physical Therapy, and author of The Blueprint for Back Pain Relief. However…most of us aren’t in that camp. Because everyone’s predominantly sedentary or hunched over technology all day, Dr. Butler says stretching out in bed is tough on your very tight muscles. “Those tight muscles from a bad posture state are trying to stretch out, and we get into weird positions in order to get comfortable.” Well, that explains why my sleeping positions often look like they belong in a Picasso painting. ad_intervals[‘399927_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘399927_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); The reality is that there’s actually not one specific position you can sleep in that’s best for your posture. The main thing the pros have to say? Sleep
Category: Yoga
8 ways to make chafing last year’s problem—and not one is over $20
June 12, 2019 at 11:00AM by CWC Summer is officially here, and if 2018 was any indicator, it won’t be long until the breezy 75-degree weather takes a turn for toasty temps nearing the 90s. While that means it’s officially time to swap out our cold-weather wardrobes in favor of sleeveless shirts, retro skirts, and dresses galore, it’s also an indicator of one not-so-fun side effect: chafing. You know when you’re walking down the street just trying to live your best life and enjoy the fact that it’s no longer frigid AF outside, but then your thighs, feet, or braline start to go haywire? Yeah, it’s not fun. In fact, it can be pretty damn painful if we’re being honest. That’s because as the temperatures start to rise, these areas of skin are more likely to sweat, and with the added moisture comes the potential for even more rubbing—whether against itself (in the case of your thighs) or your clothes (in the matter of boobs V bras). ad_intervals[‘396197_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘396197_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100); While chafing can be irritating all on its own, it’s the aftermath that’s truly daunting. Think: rashes, blisters, and, in the most extreme cases, bleeding. Nobody has time for that. Luckily, with the perfectly-stocked beauty arsenal, you can avoid it all. The trick is to look for products formulated with moisturizing ingredients—like shea butter, beeswax, and coconut oil—that will help create a smooth glide to reduce friction and curb irritation.
The easiest way to relax during a workout, according to fitness experts
June 12, 2019 at 07:00AM by CWC In the middle of a recent run, my instructor told the class to unclench our fists. Suddenly I realized that my hands were both actually balled into hard fists, as if I was ready to pick a fight with the treadmill or jump off and start working on my boxing skills. Supposedly, having unclenched—aka relaxed—hands takes away some of the stress of a workout, leaving you with more energy to do the hard work. When I consciously unfolded my hands, I did feel a subtle, newfound zest to run even faster. After asking some fitness pros, I learned that there is some biological magic that happens when you let go of stress via your hands in a workout. “Most long distance elite runners—marathoners or ultra marathoners—want to stay loose in the hands to not expend extra energy,” says Emily Kiberd, DC, chiropractic physician and founder of New York’s Urban Wellness Clinic. “Clenching in the fists works its way up the kinetic chain and creates tension in the arms, shoulders, and neck, which can throw a runner’s gait off. The goal for long distance is to not expend any additional energy that doesn’t need to be expended, like clenching your fists.” But even if you’re not a marathon runner, this tip helps in any run that you may be doing. ad_intervals[‘397697_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘397697_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); The thing about a clenched fist is that that tension works its
Trainers say this is the one spot you should never, ever foam roll
June 11, 2019 at 12:17PM by CWC Whenever I’m feeling muscle pain or some tightness in my body, I immediately grab a foam roller and roll that sh*t out. Sore quads? I just lie them down onto the recovery tool and move it along my thigh. And the same goes for my hamstrings. And my butt. But as soon as I started trying to foam roll my lower back (sup, lower back pain?!), a trainer in my gym came up to me and said that foam rolling your lower back is actually not a good idea. Cue the record scratch. It may seem like the foam roller is the magical remedy to all muscle pain, but actually, that’s not the case. In fact, you can do more harm than good if you start rolling your lower back area. “When you think of typical foam rolling, like rolling out the calves or quads, you move up and down over that tight muscle,” says Danielle Weis, PT, physical therapist at Spring Forward Physical Therapy. “You don’t want to do that same type of rolling out with the spine. The vertebrae’s spinous prominences are bony and it can’t be really uncomfortable and irritating to roll up and down like that.” ad_intervals[‘400241_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400241_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); Not only can it be kinda painful, but it can mess with your joints and lead to even more back pain, because foam rolling creates an “extension force” throughout your spine.
Trainers share their favorite (and least favorite!) gym machines
June 11, 2019 at 09:58AM by CWC Let’s face it—gym machines get a bad rap. Nowadays, people are more interested in swinging kettlebell around or heading out to a HIIT class to fire up those muscles, and it’s easy to see why. Since many machines generally isolate specific muscle groups, you’re not getting the multi-benefits that compound movements tend to allow for. Plus, form can too often be sacrificed when working with machines, which can raise the risk of injury. “Many exercisers do not know at what height the seat or handles should be set, or the proper range of motion of the exercise which can increase their risk of injury when using machines,” says Jeff Monaco, CSCS, National Education Manager at Gold’s Gym. So if you find yourself looking like a shrug emoji, get up and ask someone to show you the proper form. And even better, go into the gym with an agenda and the knowledge of which machines are worth your time and which are totally fine to skip. To help with that, we’ve polled trainers to help you navigate the gym machines and look like a pro. ad_intervals[‘399769_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘399769_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); The good The cable-cross: “One of my favorite machines in the gym is the Freemotion dual cable cross. This machine has two multi-angle adjustable arms and two weight stacks that can be used independently or together,” says Monaco. It’s super versatile and is easy to position the
This (on sale!) Everlane jacket will make you feel like a modern Pink Lady
June 11, 2019 at 08:56AM by CWC The handful of pink garments I own are the prized possessions of my closet. Ever since my first viewing of Grease, I’ve admired how a pop of pink adds a splash of pizzaz to an all-black outfit (à la Rizzo’s signature style). That’s why now that Everlane’s “choose what you pay sale” is in full swing, the first thing I’ll be adding to my cart is a cropped jean jacket the color of cherry blossoms, which you can snag for your choice of $63, $67, or $71. From the 20 reviews left on site by happy purchasers, I’ve learned that the color is great (“It’s very cute and a nice change of pace from my usual jean jackets”). It’s an ideal addition to any summer wardrobe (“It’s not too heavy or too light, breathable. I wore it to a Maggie Rogers concert and didn’t even have to take it off”). And most importantly, it’s already beloved. One wearer wrote, “Let me tell you this: this is my favorite jacket so far in my life.” Sold. ad_intervals[‘400160_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400160_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100); If you don’t love the cropped look in a jacket (totally fair!), those who already own the denim staple suggest ordering a size or two larger than usual for that slightly-too-big style that’s a #lewk right now. Personally, I’ll be taking that sage piece of fashion advice and donning the creamy pink outerwear with a
Checks+Balanced: 34-year-old making $47K gets thrifty to afford her healthy habits and grad school
June 11, 2019 at 03:00AM by CWC Even in a world where questions about menstrual cups and the ins and outs of sex are completely (and blessedly) normal, somehow the ever-ubiquitous use of money remains a touchy subject for many. People want to live their healthiest life ever, but—#realtalk—it can add up. Have you ever wondered how your colleague who makes less than you do (or so you think) can afford to buy a $5 matcha and a $12 chopped salad every day? Or how your friend’s budget allows her to hit up $34 fitness classes three times a week? It’s enough to make anyone want to ask, “Ummm, excuse me. How do you afford that?!?” That’s where Well+Good’s monthly series Checks+Balanced comes in. By lifting the thick, tightly drawn curtain to expose how much women of varying income brackets spend on wellness, we’re spreading transparency and hopefully providing some inspo that’s possible to copy. Because no matter how much you make, it’s possible to cultivate healthy habits that work within your budget. ad_intervals[‘392102_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘392102_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); This month, meet Heather Ashley, a 34-year-old living in Fort Worth, Texas, who recently decided to enroll in grad school—which means learning how to cut back on expenses, and fast. Keep reading to see how she makes it work, without giving up healthy food and fitness habits that are important to her. Here, a 34-year-old part-time administrative worker and boutique gym employee shares how much she spends on wellness. Graphic: Well+Good Creative Heather Ashley,
Lavender is the new millennial pink—at least, when it comes to activewear
June 10, 2019 at 05:00AM by CWC Call me basic, but I’m still a big fan of all things millennial pink—you know, that pale rosé color that’s taken over our sneaker collections, our kitchenware, and even our Whole Foods hauls. (Radicchio: So ‘grammable.) The only problem? This blush-toned hue’s been hot for so long that it’s reached total saturation point in my wardrobe. So I was stoked to notice a fresh pastel creeping into the spring-summer fitness fashion collections: lavender. Unlike the shades you might have worn as a kid, this season’s light purple activewear options are less “Easter-egg hunt,” more “poolside yoga in Miami.” Some have cool, grey undertones that dial down their sweetness. Others are energized with an ever-so-subtle hint of pink. Either way, lavender is this season’s “breakout color,” according to Mystika Jones, creative director of apparel at Alo. “You see the color everywhere—from celebs like Jennifer Lopez and Dua Lipa in lavender eyeshadow on the red carpet to Kylie Jenner wearing it head-to-toe at the Met Gala,” she says. “It’s a color associated with royalty, so from a fitness fashion standpoint, it gives you confidence and motivates you to keep moving.” The best part about the pale purple activewear craze, in my opinion, is that there are so many ways to give it a whirl. If you don’t want to go all in, you can add a splash of lilac to your workout look with a smartwatch band, a pair of sneakers, or a sports bra. Or
7 Yoga Poses For Cyclists & Spinners (Or People With Lower Back Pain)
June 10, 2019 at 01:39AM Quick, grab your mat. Continue Reading… Author Abi Carver | Life by Daily Burn Selected by CWC
7 Yoga Poses For Cyclists & Spinners (Or People With Lower Back Pain)
June 10, 2019 at 01:39AM Quick, grab your mat. Continue Reading… Author Abi Carver | Life by Daily Burn Selected by CWC