August 09, 2019 at 03:00PM by CWC SLT instructor Amy Paulin has experienced first-hand the transformative potential of healthy eating. “My whole life I’ve always struggled with anxiety, and tried so many different things to help manage it,” she says, adding that it always seemed to come back. “About a year ago, I started researching how the mind and gut are so closely related and immersed myself in all-things plant-based,” Paulin says. What she learned inspired her to move toward a more whole foods, plant-based diet to see if that could help manage her symptoms. “One day, I decided it was time,” she says. “I quit all animal products cold turkey—ha!—and never looked back.” While various eating plans can affect different people in different ways, Paulin says this was the lifestyle change that most profoundly affected her mental health. “I also found other benefits, including increased energy and increased muscle mass,” she says. It’s a good thing she’s feeling energized. Paulin is an instructor at what many say is one of the toughest workouts in the boutique fitness world. SLT—an acronym for Strength, Lengthen, Tone—launched in 2011 in New York City, and has since expanded to Connecticut, Massachusetts, Michigan, New Jersey, and Pennsylvania. The brand’s newest studio is in Raleigh, North Carolina, and Paulin moved from Chicago to be an instructor there. ad_intervals[‘412934_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘412934_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Even though the south doesn’t exactly have a reputation as a wellness epicenter, Paulin has
Category: You and your body
Science backs rituals as an empowering strategy to help you bounce back from failure
August 09, 2019 at 02:00PM by CWC Chances are, you have some kind of ritual that makes you feel better about life. Maybe you like wearing yellow socks to function as a good-luck charm when your favorite basketball team plays, or dry-brushing before bed, or taking a slightly longer route home sometimes because it just feels right. Or really, anything else in the world; rituals meaning anything in your life can manifest in innumerable ways. The rituals we adopt range from mundane to bizarre and intentional to subconscious. In practice, they can function as a close cousin to superstitions (an unfounded belief in the causal relationship between certain actions and results), and pragmatists may characterize them as random, pointless or, even irrational. But, they’re indisputably powerful; research suggests they can help reduce anxiety, boost confidence, aid in the grieving process, and even improve performance. They can help us navigate challenges—and beat them. ad_intervals[‘409890_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘409890_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); So naysayers may be wise to stifle their eye rolls and consider the useful function that rituals can actually serve in their life. The anatomy of a ritual Though, as noted, rituals are often conflated with superstitions, that’s a misnomer. “The way I see it, every ritual will have a superstitious element, but not every superstition will manifest itself as a ritual,” says behavioral scientist Nick Hobson, PhD. Consider the pre-match rituals Serena Williams once recounted to the Evening Standard: “I lost because I didn’t
This 10-minute standing yoga flow can help improve your balance and posture
August 09, 2019 at 12:56PM by CWC [youtube https://www.youtube.com/watch?v=G3iXM7AR0lY] Much to my surprise, a couple of years back, science proved that yoga can count as cardio. Sure, it can be relaxing AF and feel like a lullaby acted out by your body, but sometimes a vinyasa flow can get your heart racing. I’ve learned that the cardio-esque aspects of yoga lie in sun salutations (and fast transitions). For the days when you want a more chill yoga sesh—as opposed to a replacement for a run or a spin class—you can turn to a standing yoga flow. “If you don’t want to get on the ground, this doesn’t involve any of the up-down that you’d do in a typical yoga flow,” says yoga pro Tess Koenig, who’s teaching us a standing yoga series in our latest episode of Good Moves. “It’s just focusing on a standing series.” Think asanas like tree pose and mountain pose. ad_intervals[‘414048_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414048_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); You don’t even need a mat—just your fave pair of leggings and you’re good to go. One thing to keep in mind, though: “All we’re trying to do in a standing series is get to a neutral spine with a neutral pelvis,” says Koenig. Be aware of your body and your form, and you’ll reap the mind-body benefits. 1. Big toe pose: Come to the top of your mat (if you’re using one), and bring your feet hip-width distance apart, which you can measure
Reading is the ultimate mindfulness practice for the restless—so grab book and settle in
August 09, 2019 at 10:03AM by CWC Whenever someone asks about my “hobbies” to fulfill our we-just-met small talk quota, I always list reading first. Somehow though, it never feels quite right to lump my literary pursuits together with knitting, baking healthy desserts, and curating Spotify playlists to match my every mood. For me (and, I imagine, most bibliophiles), collecting stories, characters, and words themselves feels like giving my mental health a gift. Reading dashes all worry, doubt, and anxiety from my mind—and when I look up pages later, I’m re-inspired and so much more well-equipped to make a game plan for this thing called “life.” Yoon Im Kane, LCSW, CGP, founder and CEO of Mindful Psychotherapy Services in New York City, tells me that while the act of reading can’t necessarily be considered meditation, it can be approached with what she terms mindful intention. “When you’re engaged in reading a book with mindful intention, you’re regulating the over-activated, stressed parts of your mind by bringing your attention inward,” she explains. “Reading can help access your imagination and emotions while increasing your ability to sustain attention which anchors your mind in much needed mental and emotional balance.” (That’s why reading can emulate the experience of a runner’s high. We’ll call it… the reader’s high!) ad_intervals[‘414354_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414354_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); “When you’re engaged in reading a book with mindful intention, you’re regulating the over-activated, stressed parts of your mind by bringing your attention
Why experts want you to think twice before getting your vagina steamed
August 09, 2019 at 09:42AM by CWC I’ve done a lot of wild stuff for the sake of wellness—like getting a crystal facial (which felt really good) and detoxing my body in a pool of lava rocks (which absolutely did not feel really good)—but nothing quite tops the time I got a vagina steam. Like Chrissy Teigen and Gwyneth Paltrow, I too have sat on a pot of boiling water and herbs for the sake of my nether regions. And while my experience was nothing short of lovely (they even gave me watermelon to snack on while I was getting steamed, which was weird but kind of nice), it’s something most OB/GYNs would say is not the best idea. Case in point: A woman in Canada was recently left with second-degree burns after trying the treatment for herself, which, ouch. (Her case was even published in a medical journal.) Upon hearing the news, UK-based gynecologist Philippa Kaye took to Twitter to beg people not to steam their lady parts, filing it under #thingsntotodotoyourvagina. What is vagina steaming, exactly? “Think of a V-Steam as a facial for your vagina. It creates the same effects as a facial but it does so internally for your uterus and vaginal canal,” the YinOva Center, a center for acupuncture and Traditional Chinese Medicine in New York City who offers vaginal steaming, writes on their website. The practice is apparently rooted in some global traditions: In Korea, for example, it’s known as chai-york, and the treatment often used
Nicole Cardoza believes wellness is a human right—and she’s putting her money where her mouth is
August 09, 2019 at 08:34AM by CWC Nicole Cardoza, a yoga teacher, entrepreneur, and advocate, opened Instagram in late June and was surprised to see her own face smiling back at her from Yoga Journal‘s feed. The photo was part of a post asking readers to vote on who should be featured on the next cover of YJ, and Cardoza was surprised because she had already done the photo shoot for said cover. But now, the publication was asking its readers to decide whether she (a black woman) or a white woman would be a better fit. The magazine claimed that the either/or survey served to predict which woman’s picture would sell more issues (and they later apologized for posting it), but Cardoza was unconvinced. To the entrepreneur, whose work focuses on widening the wellness space to include an increasingly diverse audience, the survey was a giant step backward. And she told her 12,000-plus followers as much in an Instagram post of her own. “Look at these two photos. Two people, in casual dress and casual postures, giving the camera warm and welcoming vibes. There’s no names, no storytelling, no context about what we might offer between the pages. What are they asking the community to choose between?” she wrote.”I don’t have the answers. But I know how this made me feel. I know how this comparison has made me feel for my entire life.” ad_intervals[‘409190_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘409190_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); The handful
These common ‘kneecapping’ words prevent you from fully communicating your needs
August 09, 2019 at 08:03AM by CWC Before sending any email, text, or Instagram message, I do what I call “a fluff check.” This involves scanning the text for any superfluous language that I’ve added out of habit to make my sentences sound peachy-keen. Such habits aren’t so easy to kick. “Kneecapping,” as Instagram user Rose Speaks calls it, plagues women in particular. It makes us think we need to add modifiers so that our message comes across like a cool summer breeze—no matter it’s content. Maggie Jones, MA, LPCC, and psychotherapist points out in a regram of the post that this subconscious editing doesn’t do us any favors. “When we are so tuned-in to other’s emotions and potential reactions (for whatever reason—past relational trauma, oppression) it can be hard NOT to subconsciously soften our words in order to avoid potential conflict,” she writes. Really, we should only be altering language intentionally. ad_intervals[‘414247_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414247_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); View this post on Instagram This comes from @rosespeaks_, and they point out how important this is for marginalized folxs. . It’s also important for people pleasers, HSPs, and empaths. When we are so tuned-in to other’s emotions and potential reactions (for whatever reason—past relational trauma, oppression) it can be hard NOT to subconsciously soften our words in order to avoid potential conflict…. Which, sometimes it’s totally ok. The key is having a choice around it; being able to use it as a tool
Alligator crawls are the wildest way to work your entire body like an animal
August 09, 2019 at 07:43AM by CWC You can always count on your animal friends to hook you up with some killer workout ideas. There’s bear crawls, crab walks, inchworms, donkey kicks—if you can think of an animal, there’s probably a wildly effective move inspired by it. At this point, I feel like I’ve done my fair share of each of them (during a boot camp class or following along with an online video), but alligator crawls are on an entirely different level. I didn’t know alligator crawls were even a thing until I peeped a video posted by trainer David Kirsch, who works with a star-studded list of clients, including Jennifer Lopez. And after pressing play, I knew I had to give it a go. Simply put, alligator crawls are a moving plank, pushup, and crawl combo that makes your entire body burn like it’s never burned before. Particularly your core, shoulders, and arms. Another crazy aspect of this move? It’s usually done on your fists. ad_intervals[‘414198_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414198_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); The exercise is hard. Props to alligators for doing it every day. But it might just be the extra challenge your workout routine has been needing. Here’s exactly how to perform the move—plus Kirsch’s tips on making them even more intense. Here’s how to perform an alligator crawl like a beast [youtube https://www.youtube.com/watch?v=hieS0mLhlRY?start=169] The 3 steps to alligator crawls: Start in a standard high plank with your feet hip-width apart
Aristotle says there are 3 types of friends—but only 1 actually adds real value to your life
August 09, 2019 at 06:35AM by CWC In middle school, a stint with skateboarding landed me a temporary group of friends with whom I practiced my nollies, kick flips, and (failed) grinds. I soon grew bored of the hobby and swapped it for knitting. As my skating squad and I grew distant, it occurred to me to wonder: had we ever really been friends? According to Aristotle, the answer is yes—but not the kind that really, really matters. Sometime around 350 B.C., the Greek philosopher named three types of friendships: friendships of utility, friendships of pleasure, or friendships of the good, as described in Book VIII of The Nicomachean Ethics. The first type encompasses those who are convenient to your life. Think of the pal who signs up for the same yoga class as you and assists your handstand practice. Pleasure-based friendships help you stay light-hearted. You meet up with them on Friday nights for a spritz and casual gossip—but things never get too serious. ad_intervals[‘414192_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414192_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); Finally, you have the ultimate goal: the friendships of the good that’ll only come along a few times in the course of your lifespan. These BFFs embody a quote from Emily Brontë: “Whatever our souls are made of, his and mine are the same.” These people are down to talk about everything from the minutiae of life to the deepest depths of you soul. “In a friendship of the good, you value
I tried a head-to-toe lymphatic drainage massage—here’s how it worked
August 09, 2019 at 06:03AM by CWC [youtube https://www.youtube.com/watch?v=DGT-gUoFQeo?feature=oembed&w=500&h=281] Ditching toxins is one of those wellness-y things that we hear about all the time. There are foods, workouts, supplements, and all kinds of other things that promise to help your body get rid of the nasties. While there’s a decent bit of healthy debate around whether or not this is totally possible (or necessary), trying out a buzzy treatment here or there is sometimes simply irresistible. That’s why in the latest episode of Well+Good’s YouTube series, What the Wellness, our fearless treatment-tester-slash-senior-video-producer Ella Dove found herself at New York City’s IMD Spa for a magnesium body wrap and lymphatic drainage massage to see if it could help to reset her body. A quick note on how it’s supposed to work: The lymphatic system carries a colorless fluid called “lymph,” which transports things like toxins and minerals we don’t need through our bodies. When that system gets blocked up, you hold onto things that your body doesn’t want. The lymphatic system works just fine on its own (especially if you’re doing things like moving your body and drinking water), but a lymphatic drainage can help speed up the toxin-ridding process along. ad_intervals[‘414030_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414030_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100); Now, obviously some treatments are better than others, but this one was a triple-whammy of toxin-trapping gusto: a “Halle Berry as Cat Woman meets trash bag woman” charcoal suit, an infrared sauna, and an intense massage. Does it actually work—and