October 28, 2019 at 05:47PM by CWC You know those days where you run your fingers through your hair only to think it’s not hair but… straw? We’ve all been there—and those dry, damaged hair days are popping up even more now that the temperatures are dipping. Hence why I, for one, have been hitting up my trusty supply of hair masks for some TLC. Letting a nourishing mask melt into your strands always seems to do the trick, taking your hair from parched and frazzled to soft, bouncy, and full of life in a matter of minutes. But what if I told you that adding another quickie step into your hair masking routine could give you even better results? Using a hair mask in general is already doing your hair good, of course. But a simple way to one-up its effectiveness is by covering your hair with a hot towel while doing so. That’s because the heat and steam from the towel opens the cuticles of your hair, which then allows all the hair-boosting ingredients in your treatment to absorb better. “It also helps the mask make more direct contact with your scalp, making it more effective overall,” says celebrity hairstylist Kendall Dorsey, which means the mask-and-towel hack not only betters your hair’s health, but also makes sure any new growth is being taken care of from the very start of its journey. For extra-deep hydration, Dorsey says it’s best to leave your mask on for a total of
Category: Your Regeneration
Psst, there’s a psychological reason we’re inclined to gossip
October 28, 2019 at 05:00PM by CWC In its most straightforward form, gossip is simply talking about someone who isn’t present. It can happen through cupped hands into an ear, under industrial-strength blowdryers, via Slack at your office, or, really, in any number of other ways. But, fact remains that it certainly happens and nearly all people engage in it (or at least have done so in the past). But before you you bemoan the seedy nature of humanity given this reality, note that scientific research disagrees wit the dictionary’s negative-leaning specification that in order for material to be classified as gossip, it must be inclusive of sensational and/or highly personal facts. According to one extensive meta-analysis on gossip published in Social Psychology and Personality Science, gossip is often neutral or even positive, as in, not necessarily “reflecting badly on the target.” So, that’s good news, but I’m still left to wonder, Why do people gossip in the first place? “When it’s something light and fun, it can help people feel like they belong, because they share relationships, have shared experiences, and often shared values,” says clinical psychologist Aimee Daramus, PsyD. This explains why it’s so satisfying to dish with a colleague about two other co-workers who are probably-definitely dating—even if you have no personal connection to anyone involved. The act allows us to form memories (even if they’re micro in terms of depth and importance) with whomever we’re sharing the gossip, which in turn, fosters a sense of belonging.
This is the optimal amount of time to rest between sets in order to build muscle, according to a trainer
October 28, 2019 at 04:18PM by CWC Going to the gym, grabbing some weights, and ripping out your reps day after day is going to help you build up some serious muscles. There’s no doubt about it. But if you really want to up your game, there’s one easy tweak you can do during your workouts to ensure you’re getting the best possible results: watch the clock. Whether you’re working on toning your arms with a pair of dumbbells or using one of the many machines, the easiest way to make sure you’re getting the most out of your reps is making sure you’re not underdoing (or overdoing) your rest period between sets. While most people tend to take just a few seconds before busting out another set, Betina Gozo, Nike master trainer, says it’s actually better to give your body much longer than that. “It’s best to rest about one to two minutes between sets, maybe even three to five depending on how your body metabolizes carbs for food energy, how many reps you’re doing, and how heavy you’re lifting,” Gozo says. “When you’re strength training, your body is utilizing the ATP [adenosine triphosphate] created by the phosphocreatine system, and it uses phosphagens to give you energy and power your movements. When focusing on hypertrophy, one to two minutes is enough time for the phosphagen stores to replenish, and if you’re focusing on true strength with only one to three reps, your body will need a bit longer because
For the most effective workout, make sure you’re hitting the 5 components of fitness
October 28, 2019 at 04:00PM by CWC When I read headlines about 80-year-old World Record-breaking runners, I can’t help but worry that I’ll be nowhere near as physically capable when I’m that age. I’m not even close to breaking records 50 years prior to being in my 80s, unless they’re for the most consecutive hours spent typing words onto websites. I guess I feel vaguely “in shape,” but I’m not even really sure what that means. I pant on “hikes”, so like… Fortunately, “in shape” is definable, thanks to a concept known as the five components of fitness, which includes cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Unfortunately, based on the criteria set out by this measurement, I probably need to get my butt in gear if I want to so much as walk fast in my geriatric years. Below, Tony Carvajal, a CrossFit trainer with RSP Nutrition, describes each component’s features while providing tips for improving in each area. Never was there a better argument for workout cycling than this back-to-basics approach to fitness. 1. Cardiovascular endurance “Cardiovascular fitness is the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues, and the ability of the muscles to use oxygen to produce energy for movement for a sustained duration,” Carvajal says. It’s pretty important when it comes to managing everyday activities, particularly from a longevity standpoint, even in a world where many of us have necessarily reduced the amount we physically
Beauty horror story: I dyed my hair blonde to look like J. Lo, but wound up looking like a stripy tiger instead
October 28, 2019 at 03:37PM by CWC It’s your classic twenty-first century romance: Girl meets boy and falls in love. Girl “accidentally” stumbles upon some incriminating text messages on boy’s phone and dumps him. Girl decides to drastically change her hair. The “girl” in question here is, obviously, me. The year was 2015, I was reeling hard from the breakup, and decided to channel my ultimate celebrity #girlcrush—one Jennifer Lopez—to try and make myself feel better. She is a strong, independent woman, and I figured that emulating her would be the best way for me to feel that way, too. As a result, I listened to “I’m Gonna Be Alright,” on repeat and dyed my hair blonde. Until that summer, I’d been using the same reference photo for my cut and color since I was 18 (this one of Minka Kelly, ICYWW). I’d always had long, dark hair with the subtlest golden brown highlights a person could possibly get and still refer to their hair as “highlights.” Something about having my heart broken that particular time (it was not the first, and certainly not the last) made me want to do something completely different. Every person in my life told me that it probably wasn’t the best idea. I have black, Oscar the Grouch-style eyebrows that, as I now know, don’t exactly pair well with lighter strands. Yet, I ignored them and booked an appointment at my mom’s salon in an all-but-abandoned strip mall. In retrospect, I probably should have known
The 7-step email hack to help you ask for what you really want
October 28, 2019 at 02:23PM by CWC We all have a friend who has a friend that works with someone you admire and would probably love to connect IRL with—but actually asking that person to introduce you comes with a serving of awkwardness that’s often hard to get through. Nobody really enjoys asking others for favors, but there is a way to do it that erases the weird feelings around it. Marika Frumes, co-founder and CEO of HER USA, shared a seven-step method for asking for what you truly want at our recent Wellness Collective event with Athleta—without the whole “I was wondering if it would possibly be okay to…” type of email. “As women, we really suck at asking for things,” Frumes says. And it’s true. How many times do you apologize or say thank you as a reflex? “We feel like we burden people when we ask for things, but that’s not the case,” Frumes adds. So, put yourself in the other person’s shoes when you’re drafting an email to a potential connection—would you really be that inconvenienced by that favor? Want to know how to ask for help in a non-awkward email? Keep scrolling for the exact steps. 1. Start with why you’re asking that specific person Before jumping into what you want, explain why you chose them. “You are giving someone a gift by asking something from them,” Frumes says. Similar to when your friend asks you to help tune up her resume or share your
8 resistance band exercises for legs that strengthen and stretch in no time
October 28, 2019 at 02:00PM by CWC Resistance bands certainly aren’t as intimidating as heavy weights at the gym, yet they bring on similar results. Honestly, they don’t get enough credit. Resistance band exercises for legs even let you strengthen while you stretch out tight or sore muscles. “A resistance band, in my opinion, is the best addition for a whole body burn. When you’re pushing against it during an exercise, your muscles have to engage or ‘fire up’ to fight the tension,” says Samantha Jade, creator of BODY by SJ at Project by Equinox and senior instructor at SoulCycle. “While you can use resistance bands for a whole body workout, they’re especially great at shaping the legs and booty.” Another perk of using resistance band exercises for legs is that they’re affordable and easy to use anywhere. Whether you’re working out in your apartment or packing them in your carry-on for hotel room sweat sessions, you never have to skip a workout again. Try these 8 resistance band exercises for legs [youtube https://www.youtube.com/watch?v=PhNkkOieB-8] 1. Lateral band walk Place a looped resistance band above your knees and sit in a partial squat position. With your arms forward, chest lifted, and knees bent, lead with your heel and take 8 steps to your left. Make sure your feet stay parallel the entire time. Repeat in the opposite direction, making sure to keep your your abs drawn in. [youtube https://www.youtube.com/watch?v=v-9qVIOcGCE] 2. Jump squats with bands Place a looped band above your knees
Changing your mind is especially hard when you’re forced to disagree with yourself
October 28, 2019 at 01:00PM by CWC Like lots of extended families, mine is pretty evenly split between liberals and conservatives. Although we may not agree on all things policy-related—and I’m grateful for that, because it always makes for interesting dinner-table conversation—there is one thing we’ve always had in common: an extreme amount of compassion and kindness for others. Ever since the 2016 election, however, I’ve seen some of my most staunchly Republican relatives defend actions from the administration that are far from kind or compassionate, despite the fact that I know these actions aren’t fully in line with their values. Whenever this happens, I’m confused. Yes, changing your mind is a complicated process, especially when it’s about something as deeply connected to your identity as your political beliefs. But why would someone insist on standing up for something they don’t believe in deep down, simply because they want to remain loyal to a party, a social group, or a label? If you’ve also noticed that those around you are more divided than ever—and standing stronger in their convictions—it turns out there’s an explanation for it. Experts agree that our beliefs give us something solid to hold on to in the midst of uncertainty, like the kind we’re experiencing on the political, social, and environmental fronts right now. “We all naturally gravitate towards certain identities or labels because they offer a sense of security and belonging in an otherwise overwhelming world,” says Rosie Barton, LMSW, a member of the Alma
5 tips to keep in touch with your loved ones from truly anywhere in the world
October 28, 2019 at 12:00PM by CWC I’ve been living in Moscow for more than a year now as a New York City expat—and I don’t see any end in sight. Here’s how that happened: When my now-husband and I were first dating back stateside, he told me he might be Russia-bound for a work opportunity. My first thought upon hearing this? Yeah, that’s never happening—at least not for me. But the dates continued going well, and the months passed, and the job opportunity did come up. And well, here we are. Life here has challenged me to adjust to so many new normals: the language, the weather, the food, and—perhaps the most difficult to take in stride—the community. It’s not that I ever felt unwelcome here, but leaving behind my entire world of friends and family to start over socially was exactly as tough as I thought it would be. Which is, to be clear, very tough. But, it wasn’t impossible to keep in touch with the world I knew. What I didn’t realize when I first moved is that being away from everyone and everything I know (except, notably, my husband), doesn’t require giving up everything and everyone. I’ve made friends, am building a beautiful and fulfilling life, and I’m happy—and a lot of that has come from the comfort of knowing my relationships back home are alive and well. Along my mental journey to this healthy headspace, I’ve learned how to keep in touch in creative ways
What you should know about refined carbs, according to a dietitian
October 28, 2019 at 11:09AM by CWC I’m a big carbohydrates gal. When a restaurant brings out its bread basket, more often than not I’ll fill up before the main course even arrives—and be happy about it. That said, I’m also aware of the nutritional discourse throughout the years making carbs out to be the “bad guy” (side note, this is a phrase we should throw in the trash anyways). Granted, carbs are essential for our bodies to create energy, and whole grains are often touted by health and nutrition experts for their high fiber and phytonutrient content. Yet, often in the same breath, experts also call out something called refined carbs as being highly processed, stripped of most of their nutrients, and generally not that great for health. It’s confusing. However, not all RDs are buying into the fear-mongering around refined carbs (and carbs in general, TBH.) “I wouldn’t say [refined carbs] are evil, and I really don’t like the ‘good versus bad.’ It’s different,” says Jessica Levinson, RDN, CDN. So what are refined carbs, exactly? Essentially, they’re carbohydrate foods that have been stripped via processing of their extra nutrients (like fiber, vitamins, and minerals). If you broke down a grain kernel, for example, you’d find three layers. The outer layer, or bran, is packed with fiber and B vitamins. The germ, or the small, inner core, contains nutrients like zinc, magnesium and vitamins B and E. The rest of the kernel is called the endosperm, which is ultra