January 01, 2020 at 11:30AM by CWC Have some empathy for the “She Doesn’t Even Go Here” chick from Mean Girls; it can be hard to have a lot of feelings—and to know how to productively channel them. That’s why, for the next four weeks, we want to encourage you to focus on your emotional health. Per clinical psychologist Carla Marie Manly, PhD, author of Joy From Fear, emotional health means being in touch with your emotional state in a “balanced, grounded way” and being aware of and able to process and regulate those emotions. Because it takes 28 days to make a habit, we’ve compiled 28 daily tasks to help you get more in tune with your emotions and mental well-being. By the end of this month, you should have the tools to make checking in with the way you feel and the headspace you occupy a priority every single day. Get to know the plan now, sign up for our special email to have each week’s tasks delivered to your inbox* (in the box below), and sync the plan’s tasks onto your personal calendar now. On January 5, get ready to get emotional. Keep reading for the full 28-day emotional wellness challenge: Graphic: W+G Creative Day 1: Set goals It’s easy to make a resolution December 31 and have your efforts swan dive before you return to the office. So to set emotional-wellness-related goals in a manageable way, Dr. Manly says it’s best to set only one or
Category: Yoga
Get stronger in 28 days with our trainer-approved fitness challenge
January 01, 2020 at 10:00AM by CWC The new year—and in this case, the new decade—is the perfect time to start fresh in your fitness routine. But according to research from the running and cycling app Strava, January 19th has been dubbed “quitter’s day,” because that’s the day people are most likely to give up on their fitness-related New Year’s resolutions. It makes sense. What might have seemed manageable when you had all of that January 1st energy can feel impossible two weeks later once the reality of dragging yourself to the gym in the cold kicks in. But fear not: We’ve got a program that will help you stick to those fitness resolutions not only for the entire month of January, but for the rest of 2020 and beyond. It takes 28 days to form a habit, and this four-week plan sets you up to do exactly that by giving you simple challenges that work with whatever exercise style (and schedule) you prefer. The goal isn’t to lose weight or to work out more, but rather to help you get excited about movement and mix things up a bit. To start things off, you’ll take a fitness test that will establish your baseline so you can set your goals. Then, each day will present a new activity in the strength, cardio, or recovery departments to help you reach them. The program officially starts on January 5th, which should give you a few days to get everything you’ll need in
The mental health benefits of exercise are worth their weight in sweat
January 01, 2020 at 12:00AM by CWC That exercise is good for you is not exactly a revelation; however, according to research, the more you know about those benefits, the more likely you’ll be to engage in physical activity. And you might be surprised to read how the mental benefits of exercise stack up against the physical. If you, like me, consider watching Jeopardy or playing Candy Crush to be mental exercise, you may be thinking about things all wrong. According to Gregory Scott Brown, MD, FAIHM, founder and director of the Center for Green Psychiatry, physical activity actually grows the brain in size, just like it does your muscles. It also increases the brain’s complexity. “Aerobic exercise, specifically, has been found to lead to an increase in blood flow in brain regions like the hippocampus, an area involved in learning, memory, and controlling stress,” he says. “Some theories suggest that exercise increases a protein called brain derived neurotrophic factor which supports brain health, improves cognitive skills, and helps reduce symptoms of depression and anxiety.” So, physical exercise not only upgrades your brain to make you “smarter” but also enables better moods. “We know that exercise decreases our risk for type 2 diabetes and heart disease, but it also decreases our risk for developing depression and it may help reduce symptoms of burnout, stress and anxiety,” says Dr. Brown. He tells me that really any type of exercise—cardio, yoga, or strength-training—helps improve mental wellness, so it’s dealer’s choice. “When it
The wellness trends we want to say goodbye to in 2019 for a happier, healthier 365 days ahead
December 30, 2019 at 03:00PM by CWC We’re about to close the chapter on another decade, and there’s no denying it: wellness ruled in 2010-2019 (see: the $4.5 trillion global wellness industry). As we say “see ya!” to 10 years characterized by self-care as a commodity, “going with your gut” taking on a very physical meaning, and wellness travel becoming synonymous with “travel”, there are few trends we’re ready to part with, too. From detox teas to hot yoga to antidepressant stigma, here are the seven trends Well+Good staffers will be showing the door before the shiny, new year ahead. So long, farewell, plastic AND paper straws “We have got to say a huge goodbye to paper straws. I am all for greener options, especially for the people who need to sip their beverages through a thin tube—but do we really enjoy the way it makes your coffee (Or matcha! Tea! Boba!) tastes like dirt? Or disintegrates? I promise you the market has a beautiful reusable glass or metal options—not to mention that they’re way better overall for the environment.” —Ems McCarthy, Well+Good digital designer The Boston Tea Party: Detox tea edition “They don’t work, they’re dangerous, and they promote a very warped idea of what bodies should look and behave like.” —Jessie Van Amburg, senior food and health editor Why detox teas don’t work: [youtube https://www.youtube.com/watch?v=6JfDth-RNmY] Antidepressant shaming needs to be silenced “I’d love to see antidepressant shame disappear in 2020. Yes, ‘big pharma’ is problematic and yes, mental health
The cosmos predict you’re going to have a relaxing and inspiring first week of the decade
December 29, 2019 at 10:00PM by CWC As we bid adieu to 2019 this week, we do so astrologically with celestial momentum and support. Coming off last week’s solar eclipse and Jupiter conjunction with the sun, 2019 wraps on a seriously positive note. Yet with the sun, Mercury, Jupiter, Saturn, and Pluto in tough-love Capricorn, the cosmic weather also calls for a sober look at what you most wish to create in your life. Now’s the time to evaluate the structures of your life and see where you need more support to create your desired outcomes. To support you with this, Mercury in Capricorn makes a few supportive moves: Kicking off the week on Monday, Mercury forms a helpful trine to Uranus in Taurus. This Earth trine encourages grounded thinking, but also inspires creativity. (Who says you can’t have the best of both worlds?) Lean into structure and discipline, but also open your mind to consider out-of-the-box options, because the universe might just surprise you in ways you didn’t anticipate. Later in the week, Mercury, the planet of communication, will conjoin Jupiter, the planet of growth. This rare and remarkable combination and exchange of energy perfects on Thursday, January 2, which means that come the first of the year, when you step your best forward into the new decade, you do so with this applying conjunction. This auspicious combination elevates intentions and helps you reach a higher octave of thinking. What does that mean for you? Stay positive, because this
10 yoga tips that have us better stretched and more mobile than ever before
December 29, 2019 at 06:00PM by CWC Yoga has been around for eons, but that doesn’t mean it never changes. Within the past decade, we’ve seen the rise of hip hop yoga, shorter yoga flows that you can stream on your phone, and, well, even horseback yoga. Needless to say, although it’s an ancient practice, we’re still learning new things about it (and new ways to practice it) all the time. Take downward dog, for example. It’s one of the most foundational and basic yoga poses in pretty much every yoga class, but in 2019, a yogi revealed that simply shortening your stance can completely alter how the stretch feels. Whether you’re totally new or have been flowing for years, we can guarantee that the following #yogafacts will bring new light to your mat. Keep scrolling for the 10 most surprising facts about yoga we learned this past year. 1. Your downward dog can morph into a dreamy hip stretch Downward dog is one of the most fundamental yoga poses. But by shortening the stance of your dog, your hips and always-tight IT band will get sweet relief. 2. “Leg flossing” can help with mobility after sitting all day Our yoga instructor friend Kylie Miller of Love Yoga in Los Angeles taught us a feels-so-good lower body-opening sequence that melts away muscle tension by moving your legs in all different directions. 3. Half frog pose is the most relaxing yoga pose of all time Plenty of yoga poses fall into
8 ways to strengthen your vulnerability muscle and tap into your inner power
December 29, 2019 at 04:00PM by CWC We have author Brené Brown’s wildly popular TED Talk to thank for the knowledge that vulnerability is not a weakness but rather a superpower. The standard dictionary definition of vulnerability is to make yourself susceptible to physical or emotional harm, which let’s be honest, sounds a little harsh (read: terrifying). I prefer Brown’s interpretation of it. She explains vulnerability as “uncertainty, risk, and emotional exposure.” Still, vulnerability is not for the faint of heart. It requires an enormous amount of courage to share personal things about yourself, allow yourself to be fully seen, and put yourself out there. The benefits, however, are well worth the risk, which is why we were eager to learn more about how we can learn to be more vulnerable in our lives and the actual steps in doing so. Keep reading for tips from a couple of experts, plus the benefits of being vulnerable and some tangible examples of how it can look IRL. The benefits of being vulnerable As scary and uncomfortable as it is, why even be vulnerable? Well, it comes along with many benefits. For one, vulnerability doesn’t make you weak, it makes you stronger. “Vulnerability is a paradox because the more vulnerable you allow yourself to be, the more powerful you will feel,” says Karen Anderson, a master certified life coach and author of Difficult Mothers, Adult Daughters. “When you are no longer afraid of what others will think, you’re more willing to put yourself out
Infuse your 2020 travel itinerary with these 7 transformative experiences
December 29, 2019 at 02:00PM by CWC For many, travel experiences exemplify the reward portion of the “work hard, play hard” continuum—and evidence abounds to support the notion: Both solo travel and soloish travel are growing in popularity; engaged couples are opting for honeymoon funds as part of or even in place of more traditional registries; and celecations aren’t going away any time soon. Even if a sense of wanderlust isn’t currently nipping at you, perhaps that’ll change upon learning about the meaningful travel experiences so many had in 2019. Allow them to spark some inspiration—and don’t worry, these are far more exciting than hearing your friend drone on about her study-abroad experience in Denmark. (It’s been 10 years, Jessica, we’ve gotta move past it). So, allow the seven transformative travel experiences rounded up to inform your 2020 itinerary. Photo: Getty Images/Allard Schager 1. Why the most magical way to see a Greek Island is to run on top of it If for some reason you weren’t already drooling over the cerulean waters of Greece on Pinterest, that’s about to change, thanks to Hydra Island, an authentic off-the-mainland paradise where one writer weaved through the small fruit markets and white stone houses on a grand runner’s tour. True to Greece’s mythical reputation, she even spotted a unicorn…well, okay, kind of. Photo: Stocksy/Juri Pozzi 2. How crying cathartic tears of joy in an Australian Koala sanctuary set me free Not all of us are professional public criers (ahem) and thus can only find
6 of the best chiropractor-led warm-up exercises on YouTube
December 28, 2019 at 08:00PM by CWC Even though warm-up exercises are just as important as your actual workout, not everyone takes the time to do them. (Guilty as charged.) Where there are many different warm-up techniques, leave it to chiropractors to know the best ways to prepare yourself all the hard work ahead. There are certain types of warm-ups suited for different workouts based on their intensity levels, but chiropractors are pros at knowing the friendly feel-good movements that help safely prepare your body for just about any activity. Here are some of our favorite chiropractor-led exercises to start with. The best chiropractor-led warm-up exercises on YouTube [youtube https://www.youtube.com/watch?v=ede3PqGNftY] 1. Full Potential Chiropractic 6-minute warm-up exercise Whether you’re going on a run or strength-training, this six-minute warm-up will help your body with marching high knees, arm circles, squats, lunges, and planks. [youtube https://www.youtube.com/watch?v=z9Ly5aHEsG8] 2. Prince Chiropractic warm-up exercises This chiropractor-approved routine involves holding deep stretches, walking rotational lunges, and single-leg balancing exercises. [youtube https://www.youtube.com/watch?v=NJzS31JE3WA] 3. Universal Chiropractic warm-up exercises When you do them correctly, crunches make for a great warm-up, and that’s the focus in this sequence. [youtube https://www.youtube.com/watch?v=-Sbrg2kmkrI] 4. Kalkstein Chiropractic top 3 warm-up exercises These are the three simple exercises chiropractor Blake Kalkstein, DC, has everyone do before working out to help open up the hips and upper back. [youtube https://www.youtube.com/watch?v=O_xuezsa1_I] 5. Cleveland Clinic’s quick 4 It doesn’t take long to warm up your body before your workout, and these four simple exercises are proof. [youtube https://www.youtube.com/watch?v=CjYHKWwHJlk]
Zodiac intel that basically turned us into human Co-Star apps this year
December 28, 2019 at 04:00PM by CWC At the beginning of the 2019, I knew I was a Taurus, and that meant I’m “stubborn” and beauty listicles would always recommend that I buy brown lipstick because I’m Earthy. But now—after learning about astrology a lot in the past 12 months—as the year comes to a close, I also know I have my Mars in Cancer, a genius aspect in my chart, and that I prefer to eat my eggs hard-boiled (lies, I already knew that last bit). It seems we were all learning about astrology (and other types of personality indicators) in 2019, more than ever before, at least. Maybe it’s due the the app-ification of horoscopes, or maybe it’s due to the overall focus on holistic birth charts over star signs alone. Whatever it is, I don’t see this astro-obsession slowing down in the new decade. With that in mind, you’d be wise to refresh your memory on some out-of-this-world astrological revelations we had in the past year, so you can use them for a more comically aligned 2020 and beyond. Check it out below. Learning about astrology? Bookmark 7 out-of-this world pieces of intel below: 1. Your moon sign is as important as your sun sign when it comes to your astro-identity This year, we really dove deep into our charts and got friendly with a whole bunch of planets. (your Mars sign can uncover sex and fitness preferences—who knew?) But your moon sign really speaks to your inner,