December 25, 2019 at 12:00AM by CWC There’s one general way to do a push-up. You get into a plank position and raise and lower your body until your arms burn. Here’s something cool, though: By simply changing up the placement of your hands, you’ll fire up your muscles in a totally new—and challenging—way. While typical push-ups involve facing your fingers toward your head, pseudo planche push-ups change things up and have them facing your feet. You also situate your hands further down your body. They’re simple tweaks that up the toughness of the exercise and work different areas of your body than the traditional version. “Pseudo planche push-ups are harder than regular push-ups. The orientation of the fingers pointing toward your feet and sitting farther down your torso places a greater demand on your shoulders and biceps, causing them work harder,” says Korey Rowe, trainer at Dogpound in New York City. “The lower placement of the hands also requires more core involvement in order to keep the hips from dipping, making them harder on the core.” When you do these push-ups on a regular basis, Rowe says they can help strengthen your biceps, shoulders, triceps, chest, and deltoids—not to mention your core. “Basically, the entire upper body muscles get involved,” he says. “In addition to being a great way to build strength, this exercise will also improve your vaulting power, climb-up strength, and advanced handstand and shoulder stand related movements.” Because who doesn’t want to master their handstand in
Category: Yoga
This natural mascara can withstand a Bikram yoga class
December 24, 2019 at 07:30PM by CWC I’m (perhaps clinically) addicted to hot yoga. It’s more than just my workout: It’s my refuge, my therapy, my calm before, during, and after the storm of my busy days. Because I tend to be rushing to and from the yoga studio, I don’t always have time to wipe my face clean before heading into a sweat-sesh. And so, I’ve been on the hunt for a mascara and sweat-proof makeup that won’t drip down my face while I flow. “It’s ok to want to wear a little something to your workout, but when you’re that warm and sweaty, you want products that hold up and won’t contribute to breakouts,” says Merrady Wickes, a makeup artist and beauty director for The Detox Market. She recently helped me figure out how to get my eyeliner to stay put, and it turns out that’s not the only trick she has when it comes to staying power. “Kjaer Weis Lengthening Mascara ($38) has been known to last through a Bikram class,” she tells me. “It’s seriously a yoga teacher favorite.” Wickes says the product, which utilizes carnauba wax, delivers length and separation without making you look done up. Hungry for more help, I ask her if there’s anything else I can apply to my face without looking like a sad clown after class. “It might feel counterintuitive, but a cream bronzer formulated without water will in turn have slightly waterproof qualities,” she says. “I love swiping Vapour
These 6 hotels want to rid you of your sleep issues
December 24, 2019 at 03:00PM by CWC For a few years now, I’ve traveled with a DIY sleep kit. This consists of a silky pouch stuffed to the drawstring with rest-inducing aids: sleep mask, earplugs, lavender essential oil, CBD oil, selenite crystal, Guatemalan worry dolls, and Tylenol PM. Because I struggle terribly with falling asleep, I’d be more upset if I forgot this pouch at home than, say, my toothbrush or clean socks. The variety and abundance of items included in my kit sums up my general sleep-therapy philosophy: Gimme all the treatments. That’s why I was excited to stumble across sleep therapy on the spa menu at Enchantment Resort during a relaxing weekend in Sedona, Arizona. And while the treatment, which consisted of simply chatting for an hour with a specialist about my sleep habits, didn’t yield another goody for my literal bag of tricks, it did inspire an epiphany. While I described myself as “just a bad sleeper by nature,” my specialist explained that “insomniac” isn’t innate to who I am and that my issues had an origin somewhere in my past. If we could pinpoint that starting point, the specialist said, we could cure it. Low and behold, my sleep struggles, which I assumed had always been there—like my spleen or right kidney—actually truly began with the loss of someone close to me about five years ago. Once we figured out the timeline, my specialist then walked me through an anxiety-busting mindfulness technique, which I have been using
Want to work out but just… can’t even? These 10 videos get your blood pumping in less than 10 minutes
December 24, 2019 at 02:00AM by CWC The “no days off” mentality of Instagram can make you feel like you need to clock 60-minute workouts on a daily basis, but that just isn’t the case. As the people living in the Blue Zones (the world’s longevity hotspots) have proven, the best exercise fits into your schedule effortlessly. Which is why some of the best YouTube workout videos are 10 minutes or less. Whether you prefer to squeeze your express sweat in before, after, or during work, we’ve got a YouTube video lined up to help you feel sweaty, refreshed, and ready to take on whatever’s up next. 10 of the best YouTube workout videos that require less than 10 minutes [youtube https://www.youtube.com/watch?v=eFu_jqhOT3w] Beginner dance cardio, 8 minutes and 49 seconds Dancing is seriously good for your mental health. By the end of this short video, you’ll have a dance in your back pocket for all those nights in the club. Or when you’re just, you know, bopping around in your bedroom with a hairbrush. [youtube https://www.youtube.com/watch?v=D9F5Bi47Zbg] Muay thai shadow boxing, 6 minutes and 3 seconds If you’re feeling a little punchy, muay thai’s a great way to funnel your energy. This beginner workout requires no bag. Just make sure you have plenty of space for flailing your limbs. [youtube https://www.youtube.com/watch?v=f4YQeowk9JE] heart-opening yoga flow, 9 minutes and 16 seconds When you ready to work out the kinks in your body that come courtesy of your desk chair, a heart-centric yoga sequence
5 surprising things that can impact your gut health that have nothing to do with food
December 23, 2019 at 06:00PM by CWC When it comes to improving gut health, there’s typically one common focus: food. People are obsessed with eating for better gut health, whether that’s adding more fiber or probiotics to their diets or cutting back on inflammatory foods like sugar. This is all sound advice—what we eat has a profound effect on the health of our gut microbiome—but focusing solely on diet means that you could miss out on some other aspects of your life that can impact your gut health. Yes, things like exercise and stress can also play a big role in your digestive health. We talked to a gastroenterologist to help us understand what they are and why they matter for your gut. Curious to know more about gut health? Here’s the lowdown from a registered dietitian: [youtube https://www.youtube.com/watch?v=cpAjl3cFn6A] 1. Your dental hygiene It might seem strange to mention what happens in your mouth when talking about gut health, but it’s all connected. “Multiple studies, including one conducted by Cornell University, have found that harmful forms of bacteria that grow in the mouth often make their way into the gut or even the bloodstream,” says Niket Sonpal, MD, NYC board-certified internist and gastroenterologist. “Regular brushing can keep those potentially harmful microbes in check—and your gut bacteria in balance,” he says. He recommends brushing for at least 20 seconds a time to get the full benefits of cleaning. “Each time you brush, be sure to clean the inner, outer, and chewing sides
Meet the 2020 Changemakers: These movers and shakers will change the face of wellness
December 23, 2019 at 03:42PM by CWC Ten years ago, boutique fitness studios like SoulCycle and Pure Barre were few and far between, “clean beauty” was of interest to just a niche audience, and we only wore leggings—gasp!—to the gym. Now, the wellness industry is worth an estimated $4.5 trillion—and all projections indicate it will continue to balloon in the coming years. When we look ahead to 2020 and beyond, the below 27 people are poised to be the driving forces behind innovation and advancement in this booming wellness space. Their brands, inventions, and organizations are changing the way we eat, move, and think—and they have their sights set on helping everyone, regardless of age, location or socioeconomic status, live a well life. Wellness is not—and should not be—an exclusive lifestyle for the 1 percent, and these influential people have made it their mission to make wellness practices accessible and available to more people than ever before. Learn their names now, you’ll be hearing much more from them. Keep reading to meet the Changemakers, the most influential people in wellness in 2020 (in no particular order) 1. Nicole Cardoza Founder and Executive Director, Yoga Foster Founder, Reclamation Ventures “All of us inherently have the right to feel good,” yoga instructor and entrepreneur Nicole Cardoza has said. And she’s made it her goal to share well-being practices with communities that are often left out of the wellness conversation, including people of color and children living in urban areas. Yoga Foster, Cardoza’s
The best podiatrist-approved stretches to help you recover from a ‘high heel hangover’
December 22, 2019 at 08:00PM by CWC High heels give you a few inches of extra height, but a night out in your favorite pair often results in sore feet the next day—or as one expert perfectly puts it, a total high heel hangover. According to Jacqueline Sutera, DPM, a New York City-based podiatrist and Vionic Innovation Lab member, your feet are in need of some serious TLC after wearing heels. “The next day, there are certain things you must to reverse the effects of wearing high heels, and that involves doing some high heel rehab,” she says. And one of the most important parts of that self-care routine is stretching—something that helps with in-the-moment pain, as well as long-term damage. “When you wear heels, the Achilles tendon—which is attached to the calf muscle and heel bone—tightens up over time. This tightening can be permanent and long-term, and the Achilles will actually shorten,” Dr. Sutera says. “Stretches can restore the length and improve tightness and soreness in the legs and feet.” The next time you need to help your body recover from a high heel hangover, do these podiatrist-approved stretches. Dr. Sutera’s stretches for sore feet before and after wearing heels 1. Yoga band stretch With your legs together in front of you, wrap a yoga band (or towel) around one foot. Gently pull your toes back and your foot up while keeping your leg straight. Hold for 10 to 20 seconds and switch sides. 2. Downward dog Get into
Why trainers say doing your cardio in the morning is the ultimate key to success
December 22, 2019 at 12:00PM by CWC While any time is a good time to work up a sweat, there might be some perks to getting your cardio done first thing in the morning. If you know anything about your biological clock, it’s probably that your cortisol levels are higher early in the day. It’s what helps your body wake up and feel alert. Neuroscientist Allison Brager, PhD, told the National Academy of Sports Medicine (NASM) that the morning a great time to do your cardio. “Cortisol allows for the recruitment of energy reserves, glucose, and especially fats, making cardio much easier to complete and making it much easier to push to a higher level of performance aerobically,” she said. Working out according to your biological clock isn’t just something neuroscientists know is a great plan—it’s also something trainers recommend. “Our bodies tell us how we feel and when we function at our best. The idea of being an early bird or night owl is not a just a phrase. Our biological clocks influence when we feel most prepared to perform,” says Ash Wilking, Nike master trainer and Rumble instructor. If you can wake up and head to the gym after waking up in the morning, you’ll do your body good and start your day on a high note because of it. If you want to clock your cardio in the morning, Wilking says you’ll want to start by spending some time preparing your tired, groggy body. Then you can
Our leggings drawers are stacked but the best 2019 launches had us making more room
December 21, 2019 at 08:00PM by CWC “What’s one more pair of leggings?” Those will probably be my last words as my dresser bursts open because it can’t take one more piece of athleisure stuffed inside of it. The excuses to buy more always seem so legit. Because you can wear leggings anywhere you go, you can never have too many (regardless of whether your dresser begs to differ). The best leggings of 2019 gave us so many reasons to have drawers stacked with spandex and when you look at the most covetable launches from the past year, you’ll definitely agree with me that your collection could use some additions (trust). In honor of this, we’re rounding up the best leggings of 2019. They include everything from Insta-worthy prints to utilitarian pocket placement, sweat-wicking materials, and sustainable fabrics. There’s even a pair of leggings that make your workout even harder. Keep scrolling for our faves, and, y’know… make room in that leggings drawer. 1. Gaiam Om Mesh Yoga Leggings, $37 If you’re on a quest to find leggings that will never, ever show crotch sweat, we’ve got you. This pair by Gaiam will keep the perspiration of your nether-regions a secret, no matter how hard your workout is. Photo: Gaiam 2. Alternative Apparel Cotton Modal Printed Legging, $54 Sustainable everything is taking over (thank goodness), and so the time has come for more eco-friendly activewear… which includes your leggings. Alternative Apparel adheres to the fair labor association guidelines and uses
The most common mistakes people make in down dog—and exactly how to fix them
December 21, 2019 at 12:00PM by CWC Downward dog seems simple enough. It’s typically one of the first poses you learn, and you do it in pretty much every class you take. But even longtime yogis might be making some of the most common down dog mistakes. “At first glance, the down dog seems super easy and straightforward, but in truth, it’s a pretty technical pose when you practice yoga. Whether in a class or solo, you spend a fair amount of time coming in and out of a down dog, so it’s super important to master it,” says Corey Phelps, a yoga instructor and personal trainer. “When done properly, it stretches the hamstrings and calves, strengthens the arms, legs, back, and deep abdominal muscles that help stabilize the spine, and it can help relieve back pain.” Little tweaks can help improve your alignment, make poses more comfortable, and make them easier on your body, and these are the most common mistakes to avoid in down dog—and how to fix them. The most common mistakes you’re making in downward dog 1. Trying to force your heels to the ground One of the biggest goals of down dog is getting your heels to the ground, but you shouldn’t ever force it. Instead of trying to get on the same level of that super-bendy girl in your class, instead focus on what feels good to you. That’s when you’re going to reap the most benefits. “If you find that your heels are