October 15, 2019 at 11:00PM by CWC Sure, megaformer Pilates and boxing/treadmill/weights hybrid workouts are fun and all, but it’s just as effective to stick to the basics when you exercise. If you’re looking for a truly OG workout experience, hit up calisthenics. “Calisthenics exercises are one of the simplest ways to work out,” says Megan Bradley, coach and experience coordinator for Row House. “It includes a variety of muscle groups that activate your larger muscle groups by only incorporating your bodyweight.” So rather than using weights or something like a medicine ball, gravity helps you to get in a good work out. Think fundamental moves like squats, push-ups, lunges, and crunches. It’s not like incorporating weighted equipment isn’t great—it is—but there are particular perks to doing calisthenics. You may be wondering: If squats are a staple of strength training, how is calisthenics different than that? Besides the fact that calisthenics uses solely bodyweight, the difference lies in the muscle groups you’re recruiting. “You’re typically focusing on total body movements with calisthenics as compared to your ability to isolate certain muscle groups, which is easier with strength training,” says Steve Stonehouse, a trainer and director of education for Stride. So calisthenics are a form of strength training, but not all strength training is calisthenics. “Calisthenics exercises are generally compound exercises, which work two or more joints and multiple muscle groups at once,” adds Cori Lefkowith, trainer and founder of Redefining Strength. And they’re actually really ideal for fitness newbies or those
Tag: Well+Good
‘A year of solo travel taught me a new way to approach food as fuel’
October 15, 2019 at 08:05PM by CWC Welcome to Passport Nutrition! We’re mapping the flavors of the world one country at a time by speaking with people who wrap their careers around cuisine as well as those who simply savor an hour spent in the kitchen after work. You’ll find that a “healthy plate” isn’t one size—or country—fits all. By the time I graduated from college, with a few school track records and All-American honors to my name, I had my nutrition dialed in. With the help of our team’s dietitian, I maintained a healthy weight while running 80 miles per week.I knew exactly what and when to eat before a key workout or race. The meals I cooked in my apartment were fresh, colorful, and as predictable as my twice-a-day runs. My menu included bagels and oatmeal for breakfast, fruit and energy bars for snacks, turkey sandwiches for lunch, and a rotating lineup of chicken, beef, and fish for dinner. “Balance” was the giant buffalo burger I ordered at our team’s go-to spot most weekends followed by a bakery stop. Then I traveled the world for a year. As a three-sport athlete—cross-country, indoor track, and outdoor track—at Rice University in Houston, studying abroad wasn’t an option. By graduation, my brief introduction to other cultures had come through mission trips to Mexico and a track trip to Bydgoszcz, Poland. I left those trips feeling equal parts satiated and hungry; moved by what I’d seen and done and eager to explore
8 moisturizing drugstore cleansers that our readers love—and not one is over $20
October 15, 2019 at 07:44PM by CWC Whenever one of my BFFs discovers something they love, I expect them to share it with me so I can also experience the greatness. That’s exactly how I’ve become a 90 Day Fiancé fan, a sushi convert, and a bona fide blush draping devotee. And now I’m extremely grateful for my fellow Beauty Geeks—AKA Well+Good’s beauty Facebook group—for sharing their go-to drugstore moisturizing cleansers, because I’m going to steal all their intel for my own routine. When someone asked for good hydrating cleanser recommendations that can be found at the local drugstore or Whole Foods, a slew of must-have skin-care finds were named. Really good ones. I’m not going to hold onto these for my own good, though—once you see these drugstore gems, you’re going to want them too. Keep scrolling for your skin-care jackpot. Photo: Derma E Derma E Hydrating Cleanser, $12 One Beauty Geek recommends Derma E, which makes a hyaluronic acid-packed cleanser that removes makeup and gunk from your skin without stripping it of its natural oils. Seaweed Bath Co The Seaweed Bath Co. Purifying Gel Cleanser, $13 You can find this brand at drugstores and Whole Foods. One of our readers loves their gentle cleanser, which is infused with detoxifying seaweed extracts, marine tri-peptides to protect your skin’s barrier, and aloe vera for a soft-as-a-cloud complexion. Photo: Cocokind Cocokind Oil to Milk Cleanser, $18 Cocokind’s known for its good-for-your-skin ingredients, hence why Whole Foods swooped them up for their shelves.
Strengthen your core and massage your hip flexors with hanging leg raises
October 15, 2019 at 07:00PM by CWC Sometimes, the title of things can be misleading. Some examples: the entire Real Housewives series (uh, many are divorced, working ladies), Gossip Girl (spoiler alert: it’s a guy, actually), and hanging leg raises. If I asked you to imagine what a hanging leg raise exercise is all about, obviously you’d think it’s about your gams. But—even though, yes, it does involve both hanging and raising your legs, the star of the move is your core. “Hanging leg raises primarily work the abdominals and hip flexors, and are a great addition to any fitness routine for overall core strength, spine health, and mobility,” says Mitchell Fischer, NASM, trainer and weightlifting coach with Gold’s Gym. “You get additional benefits of working your grip and shoulder strength by hanging from the bar and stabilizing your body throughout the movement.” Not that your leg muscles aren’t getting any love in the exercise—Fischer says that besides strengthening your hip flexors and lower abs, your quadriceps are getting worked as well since you’re using them to raise your legs up. Also, the bonus perks of working your core and arms with hanging leg raises are that you are better able to protect your back, which helps you hold your body up in general, says Tatiana Lampa, trainer with Training with T. Though it may sound as easy as grabbing a bar and literally pulling your legs up, they’re sneakily really difficult, and there are a slew of common mistakes trainers
This forgiveness flowchart pinpoints exactly why your apologies sometimes fall flat
October 15, 2019 at 06:30PM by CWC Do you suck at saying sorry? Admitting where you messed up isn’t always easy, especially when you get hung up on, well, “buts.” Like, “I’m sorry I drank too many gimlets at your cousin’s wedding, but who puts a three tier cake in the middle of a dance floor?” Point is, how to apologize to someone the right way is something learned, not ingrained in you. And if you’re having trouble, we have an easy flowchart that can set you up on the right path toward an accepted apology. Created by Liz Fosslien and Mollie West Duffy, authors of No Hard Feelings: The Secret Power of Embracing Emotions at Work, the flowchart hits the three major points that’ll make your apology effective or insincere. You and I can handle three simple points, right? When we skip down the graph, we’re asked to analyze the following: Did you admit that you made a mistake by acknowledging what went down, and have you expressed empathy about the exact reason someone was snubbed or hurt? When you said you were sorry, did you like, literally say “I’m sorry”? And if those words came out of your mouth, did they follow with a period or a qualifier (“I’m sorry you felt that way)? Did you suggest a way you’re going to Be Better in the future? View this post on Instagram A post shared by Liz and Mollie (@lizandmollie) on Oct 14, 2019 at 8:36am PDT //www.instagram.com/embed.js So bad
Matcha has been around for hundreds of years—here’s why it’s (still) so popular today
October 15, 2019 at 06:00PM by CWC Avocados may be the unofficial food mascot of the wellness world, but matcha is without a doubt the beverage served on the side. I’m willing to bet that you sip—and Instagram—the vibrant green drink more than inflammation-fighting golden milk lattes, a keto-approved Bulletproof coffee, or calming chamomile teas. Matcha has become so omnipresent that it’s natural to wonder how it even got to be so popular. Like someone you’ve met a dozen times yet still don’t know their name, the health benefits of matcha may seem like something you “should know” by now, but don’t. We’ve got you covered. Consider this your official matcha 101 handbook. Its origin story, health benefits, buying tips, and expert whisking tips are all included here, courtesy of Matcha: A Lifestyle Guide co-author, Jessica Flint. (Arguably the world’s prettiest matcha book.) What is matcha—and how it got to be everywhere Matcha may be a “trendy” drink here in the States, but it’s actually been around since the twelfth century, when the Chinese brought it to Japan and it started being used in elaborate tea ceremonies. Flint says that matcha is a type of green tea, but they aren’t exactly the same. “What makes matcha different than regular green tea is that the green leaf leaves are ground into a powder,” she says. The powder is then dissolved directly into water and consumed as opposed to regular green tea, which steeps the leaves in water then removes them. Matcha’s
3 wellness (and life) lessons from an Instagram foodie
October 15, 2019 at 05:06PM by CWC To celebrate women embracing their power at every age, our “Better With Age” series with MitoQ—a mitochondria-supporting super supplement that powers your cells to fuel your ambitions as you age—is telling stories of inspiring women who have loads of game-changing advice for generations behind them. Living a healthy life should be simple (eat well, exercise, repeat, right?), but wellness has become a whole lot more than salads and workouts—which is where confusion enters the scene. That’s why when you find someone who’s a little farther along in their wellness journey and killing it, it’s like hitting the jackpot of wellness advice. Since they’ve done a lot of the legwork for you (praise), you can avoid the frustrating trial and error that often comes with navigating the world of health. Sharing the wisdom she’s gained from her journey is exactly what Nicole Modic, recipe developer and founder of KaleJunkie, set out to do after her experience with overcoming disordered eating. “Once I got the healing I needed from my eating disorder, I wanted to share my story with others in hopes of inspiring them,” she says. Her blog turned into her platform for inspiration, where she shares healthy recipes, parenting tips, and general wellbeing wisdom. Here, she’s sharing some of her top pieces of wellness advice, from her take on actually finding balance to a quick hack for avoiding hanger. Scroll down for 3 pieces of wellness advice you can apply to your life today.
Use your Mars sign to discover the best workout for you, astrologically speaking
October 15, 2019 at 05:00PM by CWC When it comes to astrology, Mars is a body-ruling planet. On the physical front, we already know that the planet spells out a person’s sexual appetite, and it can also help shape your go-to workout routine. And if you’re still stuck on being able to answer “What is my Mars sign in the first place?” not to worry, my friend. If you plug in your birthdate and time into an app like Co-Star, Astro-Charts, or TimePassages, you’ll be able to generate a natal chart that can give you your Mars sign. “Mars is the planet of passion and action,” says astrologer Rachel Lang. “It represents what motivates and drives us. When you’re creating a fitness regimen, you want to look at where Mars is in your chart. That will show what kind of physical activity best suits you as well as what will help you stay on track with your fitness goals.” Per Lang’s take, if you know your Mars sign and how to meet your Mars sign’s needs, you can design a fitness plan that works for you. Below, find her suggestions for the most cosmically balanced way to get your sweat on. The best workout for you astrologically, according to your Mars sign Graphics: Well+Good Creative Mars in Aries Someone with Mars in Aries has plenty of physical energy to exert, which is why they need to sweat—especially when stressed. “An Aries Mars wants to be pushed to the limit, and they may
How elephants in Thailand (and Nora Ephron) helped me feel strong as hell
October 15, 2019 at 02:00PM by CWC When packing to hang out with elephants in Thailand, I immediately thought to bring Nora Ephron’s Heartburn, hiking boots, and a straw hat I was gifted in happier times. I packed the second two items for my last-minute trip to Southeast Asia in anticipation of region’s rainy season and steamy temps. But the first item was just my literary comfort food for a journey I was hoping would turn around what was shaping up to be my worst year yet. Even though I had every intention for it to be the life-affirming stuff of Eat, Pray, Love rather than the treacherous cautionary tale of Into the Wild, I wasn’t confident about how it would turn out. So I clutched Ephron’s cathartic, darkly funny, inspiring, and nearly autobiographical story about her husband upending her world by cheating on her during her pregnancy with their second child—because if she can handle that, I can make it out of 2019 alive. And, not to be hyperbolic, but this year has been an isolating doozy for me. My friend died. My roommate of four years moved out. And, most recently, my long-term relationship ended. Repeatedly, change and loss—my two least favorite things—have been thrust upon me. But when AirBnb Animal Experiences—a new expansion of the company’s Experiences offerings—invited me to visit the Mahouts Elephant Foundation for a three-day adventure in Chiang Mai, I said yes. This change to my daily routine would be different, I told myself;
Women need to stop believing the myth that stress causes miscarriage
October 15, 2019 at 01:00PM by CWC For people who are pregnant and excitedly expecting, no amount of information is enough. Knowledge about every stage of development is yours for the taking both online and from friends or family members who are a life-stage ahead. But when it comes to miscarriage—which affects up to 20 percent of pregnancies—the paucity of information about the experience leaves many women with more questions than answers. The possibility of miscarriage is often why women wait three months before sharing news of a pregnancy with others, and experiencing a miscarriage is often done secretly, a pain many grapple with alone, unfairly coupled with a feeling of guilt. According to a new survey released today by digital health startup Ava, 66 percent of women who have experienced a miscarriage blame themselves. Fifty-nine percent of women who have experienced a miscarriage believe stress can cause a miscarriage. No wonder they blame themselves: Who hasn’t been stressed? (Fully 95 percent of respondents to a Well+Good survey reported feeling stressed at the time.) Yet, while the belief that stress causes miscarriage is one of the most pervasive pregnancy myths, according to Mayo Clinic, “there’s no evidence that stress results in miscarriage.” Maureen Cronin, MD, the chief medical officer for Ava, has a hunch as to why so many women blame miscarriage on themselves—and their stress. “Most miscarriages are caused by chromosomal abnormalities, and when this occurs, there is no way to save the pregnancy. One reason why this might