October 07, 2019 at 12:00PM by CWC [youtube https://www.youtube.com/watch?v=cEDg0_hY9Mk] Welcome to Trainer of the Month Club, our fitness series, where we tap the coolest, most in-the-know fitness leaders to create a month-long fitness challenge. On Mondays, we have our “sweat drops” where you’ll get access to the week’s workout that you can follow along at home. This week, Nike Master Trainer and run coach Traci Copeland is taking us through core series. When you’re thinking about training for a race, whether it’s a 5K or a full-marathon, there are a few obvious things you need to do. For starters, you need to get yourself into running shape by, well, running. Then, you’ve gotta ensure you’re cardio-ready by integrating some cross-training. And of course, you’ll want to integrate some regular recovery into your routine to avoid injury and ensure you’re running at max capacity. But one thing that can help you hit your PR that you may not have realized? Working your core. Though your legs get most of the credit when it comes to running, your core actually has an important job to do—especially when it comes to the type of long, sustained cardio required to get through a 26.2-mile marathon. In the video above, Nike Master Trainer and run coach Traci Copeland shares a 10-minute core routine that will help get you race ready. Follow along, try it for yourself, and check back next Monday for an entirely new workout that will have you pounding the pavement more efficiently
Category: Your Regeneration
The secret to shiny, frizz-free strands? One of these multi-tasking hair oils
October 07, 2019 at 01:00AM by CWC I have a full-on skin-care wardrobe, so the leftover real estate in my bathroom is pretty precious. It’s like the rest of my personal care products play the hunger games against each other to win a spot on my shelf or shower caddy, which is why I’m all about things that multi-task and feed two birds with one scone. While everyone turns to multi-tasking makeup essentials (my fave) and things like SPF-moisturizer combos, another little-known product that works in more than one way is hair oil. Certain hair oils can work as a styling product, hair mask, and scalp treatment all in one invigorating elixir—which is particularly great because, as we’ve learned, a healthy scalp is the foundation to healthy, shiny hair. “There are many natural oils that are great for the scalp and hair including baobab, ylang ylang, jojoba, rosemary, and lavender oils,” says Dominic Burg, PhD, trichologist and chief scientist at Evolis Professional. “These all work to increase hydration of the strands and moisturize the scalp.” Hair oils are particularly helpful for those with curly and coily textures, whose hair tends to be drier than those with straight strands. “Hair oils can enhance or replace the natural oils produced by our scalps, adding extra shine and moisture. These may be useful if you have use a shampoo that strips out your natural oils.” If your hair’s on the thinner or more on oily side though, hair oils are probably not your
The best time to recommit to your dreams is right now, astrologically speaking
October 06, 2019 at 11:00PM by CWC With the days growing shorter and shorter in the northern hemisphere (and consequently longer in the southern hemisphere), this time of year teaches us that the earth’s rotation on its tilted axis and the elliptical circumference around the sun has a direct impact on our mood, well-being, and life. The dramatic difference in length of day and changes in weather ask for rhythmic adaptation. In addition to asking us to shift what we eat, our morning and evening rituals, and our exercise, it also asks us to make adjustments in our relationships. So, as you dive into this second week of October, take stock and ask yourself: How can I adjust my rhythm to beat in accordance with naturally occurring environmental shifts? And, how can I take time to nourish my connection with myself and those I most love? Of course, as if by design, the cosmos push you toward change and adaptation. Beginning Sunday, October 6, the sun at 13 degrees of Libra squares the nodes of fate, making a 90-degree angle with the north and south nodes. The north and south node, respectively, represent the future we desire to move toward and the habitual patterns from the past that keep us stuck. The sun, on the other hand, represents our vitality. With the sun forming a cardinal T-square with the nodes on Sunday, we find ourselves at the crux of an evolutionary moment: Will we move toward our highest destiny, or
Liquid eyeshadow is the time-saving, zero-skills-required way to open your eyes
October 06, 2019 at 10:00PM by CWC When I was in high school, I belonged to a dance team led by a teacher who required us to wear a teal-and-orange eyeshadow combination—yes, teal and orange— for every performance. Since that early trauma, I’ve more or less avoided the entire eyeshadow category, opting instead for a simple liner look that’s probably as dated now as the ’80s-style shadow imposed on my by my teacher… but I digress. In any case, I recently impulse purchased a liquid shadow, my first shadow in many, many, many years, simply because it seemed easy to apply for someone as out of practice as I, and because it bore no resemblance whatsoever to the cake-y lid adornments of my tacky youth. Liquid shadows are trending, probably not so much for the latter reason as for the former; namely, that they can be applied quickly and without precision and still look bomb. “Formulas are becoming bolder, smudge-proof, more colorful and, best of all, they’re so easy to apply,” says makeup artist Neil Scibelli. Anything I can apply without a mirror is a win for me, and while makeup artist Jeannie Vincent would likely not advise trying to put it on with nary a glance at your reflection, she tells me liquid shadows are a great way to get a fast sweep of color without needing a brush. (Many come with applicators, Scibelli adds, but you can use your fingers.) “If you want a more detailed or structured application, use
5 energy-boosting coffee alternatives to rebrand your morning java fix
October 06, 2019 at 08:00PM by CWC Despite several seasons of Gilmore Girls suggesting otherwise, it’s a truth universally known in the wellness world that coffee dependency is No Good (particularly for anxiety). Which I will say is a big issue for those of us who are decidedly not morning people. What’s a coffee alternative that will keep us from wanting to punch our co-worker in the face when she pipes up with “Happy Tuesday!” at 9 a.m.? If you’re looking to ditch coffee (or drink less of it) and still have energy to face the day, dietitians tell me that the most important thing you can do for yourself is make sure that you’re powering through those morning hours with breakfast in your belly. “Eating breakfast everyday is a huge factor in boosting energy, focus, alertness, and productivity in the mornings,” says Brigitte Zeitlin, RD, and owner of BZ Nutrition in New York City. “Skipping brekkie usually leads to sluggish feelings later on that contribute to food and sugar cravings, irritability, and overeating later in the day.” So make sure that you keep your stomach full, and start off right with one of the following energy-boosting coffee alternatives. 1. Make your latte a matcha Matcha is the personal morning go-to of Zeitlin—if you’re looking for a coffee alternative, this is your best bet. You can play it really straight as tea by brewing it in hot water, or you can have it latte style with unsweetened almond milk (or whatever
What makes a good foundation brush? We asked makeup artists
October 06, 2019 at 06:00PM by CWC I use my fingers to apply (my often mis-matched) foundation. I’m not all that embarrassed about, but a better option for application is, of course, a foundation brush, which can help you control coverage—from sheer to full—and, you know, prevent you from looking like the joker. (Number of times my best friend has blended my jawline while we’re out and about? Infinity.) Since I aspire to be the type of high-functioning person who owns foundation brushes, I figured it might be prudent to ask the experts what, exactly, I should be looking for in such a purchase. After all, they aren’t necessary cheap. “Brushes can be an investment, but they’re so worth it,” makeup artist Neil Scibelli assures me. To apply foundation, he uses a beauty blender in combination with a foundation brush. “I like synthetic foundation brushes that are typically fuller, so theres not risk of the bristles clumping together and leaving a streaking effect on your skin,” he says. “I have a lot of double-sided concealer/foundation brushes, which are really convenient when you want to have a smaller end for around the nose or around the eyes.” Makeup artist Jeannie Vincent, meanwhile, says the type of brush you choose should really depend on the type of coverage you want. Below, she shares her recommendations, and offers a reminder for brush care as well. “Something to note about foundation brushes (generally) is that you really want to clean them after every use,
It’s (faux) leather weather! 10 chic ways to incorporate the look into your athleisure wardrobe
October 06, 2019 at 05:00PM by CWC Ever since I saw the Friends episode where Ross gets stuck in his leather pants, I’ve had a major aversion to wearing leather in situations that involve sweat. This is problematic because I’m very into the whole biker-jacket-and-leggings look for running around town post-workout. Luckily, the fashion powers-that-be have got my back this season with loads of faux leather jackets, bottoms, and bras—all of which have the slick look of the real deal, but are vegan-friendly and can stand up to a broader array of conditions. (Hot fitness classes included.) On one end of the spectrum are pieces that are actually made to exercise in: leggings, sports bras, and cropped tanks made from sweat-proof activewear materials with a leather-like sheen. On the other are silhouettes that you probably wouldn’t wear during a workout, but could throw on over your outfit after class—think bomber jackets, joggers, or button-down shirts. And if swathing half your body in faux leather is a little extra for your taste, you can always opt for a leather-like accessory to get in on this perennial cool-weather trend. As you’ll see from the edit that follows, the best of fall’s faux leather looks are rendered in classic black, which means they can be seamlessly styled with pretty much any item in your athleisure wardrobe—and your regular wardrobe, too. (If you were looking for a way to extend the life of your midi skirt and sneakers after summer, this is it.) Carbon38 Double
‘Perfect yoga’ is overrated—here’s why to focus on a relaxed, feel-good flow instead
October 06, 2019 at 04:00PM by CWC Whether you’re scrolling through your favorite yogi’s Instagram feed or are mid-downward dog in class, one thing’s the same: You’re constantly being surrounded by picture-perfect yoga poses. And with that—whether you realize it or not—comes the feeling of having to work on your own practice until you meet those standards. The idea of mastering every pose can be incredibly intimidating. In fact, it’s something that’s kept me from fully diving in myself. If I’m not bendy enough or strong enough, what’s the point in trying? But in a recent Instagram post, Amanda Bisk, exercise psychologist and yoga teacher, wanted to make the real purpose of yoga very clear to her followers. Sometimes practice isn’t “perfect yoga,” and that’s totally okay. “Sometimes, you just want to squeeze and extend your toes because of the years of gymnastics you did as a kid. Maybe your elbows and shoulders aren’t in line in your chaturanga. Or you let your hips roll out of parallel in your three-legged dog because it feels damn good,” she writes. “You do weird movements that aren’t ‘yoga poses,’ or you wobble and fall out of your handstand. Maybe your yoga is just moving, maybe dancing to the music—no expectations or criteria. Just doing everything that feels good. Do your yoga, fam.” “Maybe your yoga is just moving, maybe dancing to the music—no expectations or criteria. Just doing everything that feels good. Do your yoga, fam.” —Amanda Bisk What really matters at
5 foods with vitamin C to help you fight cold season
October 06, 2019 at 02:00PM by CWC When smeared on topically, vitamin C gives your complexion a dewy glow. Research suggests that the antioxidant can work a similar magic on your immune system. Eating an orange, or another piece of produce with vitamin C, won’t necessarily be a “fix” for a case of the common cold. But hey—desperate times call for desperate measures (and all the oranges you can eat). According to Harvard Health Publishing, the most compelling case for using foods with vitamin C to fight colds stemmed from research published back in 2013. Twenty-nine randomized trials with over 11,000 participants found that particularly active people (like athletes, soldiers, and marathon runners) who took 200 or more milligrams of vitamin C each day were half as likely to come down with a cold. Moderately athletic people who took the same amount didn’t receive the same benefits, but the antioxidant did appear to shorten the length of their colds. Eating all the foods with vitamin C shouldn’t be your only line of defense against the germy months ahead. During cold season, you can certainly up the 65 to 90 milligram daily recommendation to 200, but make sure you’re combatting sickness with exercise, a holistically healthy diet, and all the sleep you can get. Now that everything’s on the table, here are the foods rich in vitamin C to munch on all year round. 5 foods with vitamin C to help fight cold season 1. Citrus As fans of Emergen-C have
The longest-living people in the world have these 9 things in common
October 06, 2019 at 12:00AM by CWC In the US, the average life expectancy is 78 years. But there are a few places in the world—specifically Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; and Icaria, Greece—where living to be over 100 isn’t uncommon at all. In these regions, known as Blue Zones, the life expectancy isn’t just higher; centenarians are generally also healthy, their minds and bodies still working well. National Geographic journalist Dan Buettner spent years studying each culture, pinpointing the exact reasons why they thrived before publishing his findings in the best selling book, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest. Buettner found that despite the geographical differences, people living in the Blue Zones all had nine key lifestyle habits in common, which he named the “Power 9.” Here, each pillar is explained, with input from doctors about why it’s so crucially connected to health and longevity. Keep reading for the complete intel, including how to apply the pillars to your own life. 1. Move naturally Buettner found that in all the Blue Zones communities, movement was a regular part of daily life for the residents. The Longevity Plan author John Day, MD saw this first-hand as well when he spent a year living in remote China. Even in their advanced age, he saw centenarians working in the fields and throughout the village. Of course, here in the States, our jobs are a lot more sedentary. But Dr. Day still says we