Month: February 2018

Categories
Fitness Advice x Motivation Sweat

3 Lessons I Learned From Competitive Bodybuilding

It takes nothing more than a quick scroll through Instagram’s “Explore” page to find a steady stream of women confidently flaunting their hard-earned muscles. We approve! Of course, this comes as no surprise considering the consistent growth across the sphere of bodybuilding and weightlifting in recent years. That said, as a woman who dedicated three years of her life to competitive bodybuilding and grew a strong social media following in doing so, I know all too well that the realities and lessons of the body-building community go far beyond those carefully curated images. Read on for a few lessons I wish someone had shared with me at the start—the good, the bad, and the ugly.
If you’ve ever thought about pursuing bodybuilding, this may be your guide in making your best decision yet!

Taking My First Steps

I leapt into the world of bodybuilding feet first without a trace of hesitation. After several years spent working through an eating disorder, an abusive relationship, and a sexual assault, weights offered me a gleaming chance at empowerment. The gym symbolized strength in both its figurative and literal senses. Figuratively, I was healing and slowly moving toward wholeness. Literally, I was gaining muscle and growing more attuned to my body.
I walked over to the weights day in and day out, choosing to show up for the personal evolution I was witnessing. As the weight of the dumbbells and barbells I worked with increased, I appreciated having tangible proof of my expansion. I took that and RAN. I harnessed those feelings of competency, power, and self-assurance, then actively worked to replicate them in other areas of my life. In a world that I thought had condemned me, weightlifting taught me to take up (and revel in) more space.

My First Lesson

There’s a noticeable shift in energy—both individual and communal—when a woman becomes an advanced bodybuilder. While thousands upon thousands of women are successfully changing the dynamic, weightlifting has long been a man’s sport. There have been countless times when I’ve been the only woman in the gym bellying up to a rack, and just as many times when I’ve received sideways glances and lingering stares. Although intimidation may be a common response for others faced with this energy, it triggered quite the opposite response in me.

A post shared by Lo Bondi (@laurenbondi) on


As the months and years passed, I had chiseled away a conditioning routine that I was exceedingly proud of. My internal strength mirrored the lines of separation in my shoulders, back, and legs. When I walked into the gym, every ounce of reservation melted away. I was in my space, in my territory, and on my stomping grounds. I looked in the mirror and watched as a scarred woman suddenly transformed into someone untouchable. I moved the weight just as I had moved my emotional mountains. I welcomed the looks of surprise and gladly fed my ego—allowing myself to become my own Wonder Woman incarnate.

My Second Lesson

What I didn’t realize at that time was how deeply this sense of empowerment was tied to my physical image. Bodybuilding is an interesting sport. As competitors, we spend thousands of hours meticulously crafting our bodies in hopes of acquiring the stamp of approval (and the win) from a panel of judges. In reality, we have nothing more than 30 seconds to contort, contract, and convince.
As a bikini competitor, there are additional layers that, unfortunately, are not widely shared. I retired my bedazzled suit in the fall of 2016 after completing my first run through the NPC national circuit. My body fat was sitting at 8 percent, my muscles were crisp, and my angles were strong, yet there was so much more to nailing the overall package.
To be a contender, you need the perfect makeup, hairstyle, jewelry, shoes, bikini cut, bikini color, bikini connectors, tan, breast size, posing, politics, and on it goes. Each judge has their own set of opinions on each of these matters, and every competitor invests every ounce of energy they have into swaying them.
By the time I had made the decision to walk away from the competitive world of bodybuilding, I had realized that much of my life existed in contradiction. I spoke of self-love, body positivity, and fluidity, however I simultaneously tied my worth to receiving accolades solely determined by how “good” my body looked under wildly unnatural circumstances. Not only that—I soon felt the inevitable hit to my self-confidence. No longer sporting what we refer to as “stage lean” conditioning and publicly stepping away from bodybuilding shows, my body image suffered. Drastically.
The hard truth is, the mind grows accustomed to what it sees toward the end of competition prep, which warps reality for the bodybuilder. I was no longer striving for a healthy look. I aimed for the impossible and unsustainable, believing that it was the only path to enoughness. Imagine if your worth was tied to one image of yourself, and suddenly that image started to change. The mental obstacles of working away from that all-or-nothing thinking are unavoidable. This is something most competitors face post-show and it takes considerable time to overcome.

My Third Lesson

Let’s shuffle back in time just a bit and talk about achieving the perfect package (or look for those new to the terminology). Nailing it takes unwavering devotion and thick blinders. Many onlookers watch bodybuilders strut their end results, but are unaware of the level of investment and repercussions the competitors have accepted to get there. Bodybuilding is truly an extreme sport and, in many cases, a dangerous one. Unfortunately, many people don’t realize this until they experience it first-hand. This was the case for me.
When I decided to compete in the national circuit and push for an IFBB pro card, my initial dedication morphed into shrinking tunnel vision. In an effort to control all the variables that might threatening a less-than-victorious outcome, my relationships, engagements, and responsibilities suffered. Everything in my life was dictated by my training and meal schedules. Over time, my flawed prioritization of my focus resulted in me pulling away altogether. This went far beyond giving up a flourishing social life. Sadly, I wasn’t there for those I care about most. This is one aspect of my bodybuilding journey that I so badly wish I could change.

A post shared by Lo Bondi (@laurenbondi) on


My need to be considered “the best” resulted in me attaching my entire identity to success in a sport that rested solely on physical appearance. When the internal dialogue of chasing a physical outcome is paralleled by compliments from friends and strangers alike, it’s understandable how this distortion develops. We’re human, and it’s easy to see how quickly someone can spiral toward determining their worth as a human being by something as temporary as their outer shell alone. This is something we’ve all experienced to some degree or another. Unfortunately, I was altogether consumed.
Even as I began untangling the mess I was living, I remained far too lean for far too long in an effort to protect what I had spent so much time building. I wrestled with the conceptual change involved with transitioning from bodybuilding to body-living. My self-love, self-image, and hormones took a major hit. Now, coming up on two years later, I’m still dealing with the health-related aftermath. Looking back on my life’s bodybuilding chapters, I realize my current body is just as different as it is perfect. In fact, I love it far more now than I ever have before. Why? Simple–it’s mine. It’s a shame it took me so long to appreciate this.

Your Takeaway

Competing in bodybuilding shows was entirely my choice. To this day, I can say it was done without an ounce of regret. I am who I am today because of it. I’ll always have a passion for weightlifting, but the love has shifted drastically. Now, I move my body purely for myself. What a revolution!
With a sprinkling of both light and heavy notes, these are my lessons and experiences. Mine. They aren’t destined to be yours, nor are they applicable to the population of athletes at large. Whatever you choose to pursue, I hope you allow yourself to make a fully informed, heart-guided decision.

Categories
Fitness Advice x Motivation Sweat

I’m With The Band: Mastering Resistance Band Workouts

If you frequent the gym, chances are you’ve seen fellow gym rats sporting stretchy bands during their workouts. From fit mamas to competitive powerlifters, resistance bands offer amazing benefits for everyone interested in stepping up their fitness routine. Resistance bands are lightweight strips of elastic used to stimulate both muscular stretching and contraction.
You can use resistance bands for everything from dynamically warming up your hips prior to your squat workout to getting your glutes burning between weighted exercises. And while you can achieve these results with other equipment, what differentiates resistance bands is their effectiveness as a training approach of their own.
That’s right, ladies: Resistance bands offer a workout solution that meshes with long work days, frequent travel, and even post-injury rehabilitation. Read on to learn how just a few bands can afford you a killer workout that will progress you toward your health and fitness goals.

Why reach for the band?

Training with resistance bands has the potential to help individuals comprehensively improve their performance. Resistance band exercises correspond to a broad range of goals and circumstances and help you develop diverse capabilities. They do so by incorporating numerous fundamental training aspects during any given session—from flexibility, strength, and power, to core isolation, fat loss, cardiovascular activity, mobility, balance, coordination, agility, and speed. The simple structure of resistance band exercise allows for countless objectives to be addressed efficiently.
According to Dave Schmitz, physical therapist, personal trainer, and founder of Resistance Band Training, resistance bands can be used to develop both functional strength and metabolic conditioning protocols. The resistance created when working with bands is vastly different than the resistance of traditional dumbbells and barbells. Instead of providing constant resistance throughout an entire movement, resistance bands leverage ascending resistance. As the range of motion increases, so too does the work output necessary to complete the exercise. This type of resistance also allows the velocity of any given movement to change and accelerate, which is how the body adapts to create improvements in power. These neurological modifications result in a somatic understanding and ability to use force to generate power, which can translate to a wide variety of daily activities.

Types of Resistance Bands

Resistance bands vary not only in type, but also in size and shape. Some even feature handles and loops that make certain movements easier. Consider which of the following will work best for you as you develop your own resistance band regimen.

Therapy Band

Therapy bands are most often used for rehabilitation-focused exercises. These have a wide, flat surface and are about 4 feet in length.

Compact Band

Like therapy bands, compact bands are also about 4 feet in length, but are tubular rather than flat and typically have a handle attached to each end. Compact resistance bands can be used for both upper and lower body movements, depending on placement (which we delve into below!).

Fit-Loop Band

Fit-loop bands are similar to therapy bands in that they lay flat. That said, they’re looped rather than being a single strip of elastic. Fit-loop resistance bands are best used for lower body movements. Hello, shapely glutes! Fit-loop resistance bands can range from 4 inches to 2 feet in length, and you’ll make your selection depending on your desired level of difficulty.

Figure-8 Band

Figure-8 resistance bands have two plastic handles connected by a tube that’s the shape of a figure-8. The two handles on a figure-8 resistance band makes it especially useful for upper body movements.

Ring Resistance Band

Like figure-8 resistance bands, ring resistance bands are tubular-shaped with two handles. This band is continuous in its construction, thus the comparison to a ring. That said, ring resistance bands are shorter—having, on average, a 1 foot circumference. The handles on ring resistance bands are soft and flexible, as opposed to the plastic handles characteristically seen on figure-8 bands. These bands are often used for lower body exercises, but are best for regimens that diverge from those typically performed with fit loop or compact resistance bands.

Lateral Resistance Band

A lateral resistance band is a single strip of tubular elastic. It has Velcro cuffs on each end that are attached to the ankles for lower body exercises. These bands are especially useful for movements that target the hips and thighs.
Resistance bands comes in different colors, which represent different tensions and levels of resistance. Many brands code their resistance bands, and it takes nothing more than a quick glance to ensure you’re buying the level of resistance best fit for your needs. No matter what type of band you settle on, it’s best to buy several different resistance levels to ensure you’re working each body part at your greatest intensity. For example, a band meant for your lower body will need a bit more tension than one used for your upper body.

Breaking a Sweat

For a total body workout, combine the following exercises in a band-based routine:

Front Squat

Targets: Quadriceps, Hamstrings, Glutes, Core

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and bring the top of each band around your shoulders . Your arms will be in what’s called the front rack position. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. Rise back to standing and repeat.

Squat + Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand. Hold your arms at shoulder level as if you’re about to initiate the press. Lower into a squat, pushing your bum backward as you imagine yourself sitting back into a chair. In the bottommost position, your thighs should be parallel with the floor. Be sure to keep your hands at shoulder-height. Slowly raise to standing, pressing the handles into the air as you stand. Finish by bringing your arms back down to shoulder-height and repeat.

Lying Glute Bridge

Targets: Glutes, Hamstrings, Quadriceps, Core

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Lie on your back with your knees bent and your feet flat on the floor. You should be able to brush your heels with your fingertips. Position your band just above your knees. Pressing through your heels, drive into a bridge position by raising your hips and bum off the floor. Focus on squeezing your glutes rather than hyperextending your back. Keep your shoulders and neck anchored to the floor. As you raise your lower body, push your legs against the band to separate them further, extending until you feel the tightest resistance in your glutes. Return your legs to center and return your bum to the ground. Repeat.

Side-Lying Clamshell

Targets: Glutes, Quadriceps, Lumbar

Reach For: A Fit-Loop Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Lie on your side with your hips and knees bent to 90 degrees. Loop the band around your legs, just above your knees. Pull your knees apart, focusing on squeezing your glutes to drive through the movement. Keep your hips square and facing forward. Hold the final position for 2 to 5 seconds. Slowly close your legs and return your knees to the starting position. Repeat.

Band Pull-Apart

Targets: Chest, Triceps, Rhomboids

Reach For: A Compact or Figure-8 Resistance Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand with your feet shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle or end of the band in each hand with an overhand grip with your arms fully extended in front of your body. Imagine zombie arms! They should be parallel to the ground. Pull the band apart by squeezing your shoulder blades together until the band brushes your chest. Slowly return to the starting position and repeat.

Bent-Over Row

Targets: Back, Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand and fully extend your arms. Your palms should be rotated in and facing each other. Hinge at the hips until your trunk is nearly parallel with the ground. Your arms should be reaching toward your feet. Keeping your core engaged and shoulders retracted, pull each band toward your abdomen. Squeeze your shoulder blades together and draw your elbows back until your hand approach your hips. Return to the starting position and repeat.

Upright Row

Targets: Shoulders, Traps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Stand in a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. Keep your hands close together and your arms fully extended. This is your official starting position. To perform the movement, lift your hands toward the ceiling while keeping in overhand grip. Raise your hands to shoulder height. Your elbows should be pointing out and your shoulders should not hike up to your ears. Return the band to the starting position and repeat.

Pallof Press

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps per side


Loop or attach the middle of the band to a fixed object. Stand in line with and perpendicular to the chosen object. Your stance should be firm with your feet about shoulder-width apart. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an overhand grip. With bent elbows, bring your hands toward your midline until they’re directly in front of (or even brushing!) your chest. Extend your arms and push the band straight out in front of your body. Keep your entire body in s straight line—no rotation at the hips or trunk! Imagine you’re holding a plank, with nothing but your arms moving. Pause with your arms fully extended for 3 seconds. Return the band to the starting position with your hands at your chest and repeat.

Bicep Curl

Targets: Biceps

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Assume a firm stance with your feet about shoulder-width apart and the middle of the band secured beneath them. Your shoulders should be retracted, your core should be engaged, and your chin should be in a neutral position. Hold one handle of the band in each hand with an underhand grip. Your arms should be fully extended in front of your body, with your hands resting outside of the hips. Lift the handles to about chin height, or wherever your arms are bent into a complete curl. Your elbows shouldn’t leave the sides of your body and should remain pointing downward. Return the band to the starting position and repeat.

Overhead Tricep Extension

Targets: Tricept

Reach For: A Compact Band

Rep + Set Scheme: 3 to 4 sets of 12 to 15 reps


Sitting on a chair, place the middle of the band beneath your bum. Hold one handle in each hand and stretch your arms overhead. Bend at your elbows roughly 90 degrees or until your hands are near the back of your neck. Turn your palms so they’re facing upward and press through your elbows until your arms are completely extended. Return them to the starting position behind your neck and repeat.

Side Plank With Row

Targets: Full Body

Reach For: A Compact Band

Rep + Set Scheme: 2 to 4 sets of 12 to 15 reps per side


Position yourself in a side plank with the band secured under or around a stable object. Your back should be straight and your core, glutes, and quadriceps should be engaged. With on forearm planted firmly on the ground, hold one handle of the band in the opposite hand. Begin with your hand by your hip. When you’re ready, extend your arm fully, then draw back through the elbow, returning to your starting position. Repeat.

Additional Benefits of the Band

Women who are working toward enhancing their functional strength with resistance bands create specific conditions that help their bodies respond to several key forces. According to Schmitz, the ascending resistance of a band and its extreme portability “decrease the effects of gravity, reduce ground reaction forces, and slow down the forces of momentum.” Addressing these factors is crucial for achieving movement, strength, fat loss, muscle development, and performance objectives. It’s also extremely important when an individual has to rehabilitate a weakened or injured area of her body. With the assistance of an appropriate band, she is able to perform any movement successfully while decreasing the possibility of joint trauma. When using resistance bands, the body’s stabilizing muscles are supported in responding to balance and coordination demands at a level they can adequately handle.
This advantage varies distinctly from free weights in that weights are gravity-dependent and may contribute to joint compression. Resistance bands can utilize vertical, horizontal, and even rotational forces, but with far less compression. This is important for overall musculoskeletal health because the various resistance vectors engaged during resistance band workouts prevent certain muscles and joints from being repetitively stressed along the same path or pattern of movement. For example, instead of performing traditional back squats several times a week, banded front squats can be incorporated as a substitute. As a result, the possibility of overuse injuries and joint trauma decreases. While this is important for anyone who exercises regularly, it’s especially important for those with preexisting joint concerns. If a specific body part has already undergone trauma, preventing further damage is critical.
Schmitz also believes the variability of the resistance band eliminates compensatory habits. Individuals can immediately increase or decrease the resistance of their band depending on how they’re feeling. Thus, surrounding muscles do not have to be stressed in counteracting movements if fatigue sets in. Not only does this aid in injury prevention—it also maximizes training efficacy as it ensures the correct, targeted muscles are driving the movement.

Creativity at its Finest

We know how important consistency is when working toward health and fitness goals—however, there are many circumstances that seem to allow for an onslaught of excuses for not getting in the daily sweat sesh. Traveling across the country for a conference, visiting parents out of town, juggling a dozen to-do items with a car full of energetic kiddos—we understand. Luckily resistance bands appeal to your wellness drive by eliminating all of these excuses. They can accommodate anyone, anywhere, at any time.
Between their portability, accessibility, and high level of versatility, resistance bands offer an endless selection of exercise options that can easily be tailored to any individual’s needs. From booty burners to rehabilitative treatment, the opportunities for varying resistance and postures are seemingly endless and nearly any movement can be replicated with a band to increase tension and target strength and mobility.
[related article_ids=3738]

Categories
Mindful Parenting Motherhood

How To Give Your Kids Self-Esteem For A Lifetime

There’s a YouTube video that I watch when I need a self-esteem boost. I know I can’t be alone. More than 19 million people have watched the video of 4-year-old Jessica giving herself a pep talk in a mirror since it was uploaded to the video site in 2009.
It’s hard to say exactly why a little girl’s “Daily Affirmation” video went viral, but I have one theory: This towheaded toddler brimming with confidence and self-love is video proof for all parents that we can do it. We can raise kids who ooze self-esteem, who are bright and funny and full of life, and who love themselves exactly the way they are.
If you’re nodding along, welcome to every parent’s fondest hope: That we can imbue our kids with the tools to feel good about themselves, their bodies, and their abilities.
There is no magic elixir, but there are some expert-backed tips to help get our kids there.

What is it, anyway?

Self-esteem can often go along with self-respect—having regard for oneself and one’s abilities, so it’s no surprise that developing that confidence in yourself is an important part of development for kids. It helps them grow emotionally, giving them the tools they need to take charge of their academics and later their work and personal lives.  
[pullquote align=”center”]“If a child feels that they had choice, control, and an active part in their success, their confidence and self-esteem grow.”  
—Christina Grosso[/pullquote]
And developing it starts earlier than you might think—as early as birth, says Christina Grosso, director of trauma services and training for the Jewish Board of Family and Children’s Services in New York City. How we interact and satisfy the needs of our infants helps them make sense of the world and their place in it, playing a role in how they feel about themselves.
“As children move through their toddler and preschool years, their confidence is impacted by how those around them accept their successes and challenges and help them develop problem-solving skills,” Grosso says. “If a child feels that they had choice, control, and an active part in their success, their confidence and self-esteem grow.”  
By the time children reach the age of 5, self-esteem levels are firmly established, enough to be measured.
But when your 4-year-old is whining, “I caaaaaaaaaaaan’t” after you’ve asked him to put on his own socks, or your 7-year-old is insisting she will “never” understand the multiplication tables, it’s natural to wonder: Am I doing this right? Does my kid have good self-esteem?
Relax.
Kids are no more immune to self-doubt than we are, but that doesn’t mean they’re wading in the shallow end of the esteem pool.
Trina Krischon, a child life specialist at Northwestern Medicine Delnor Hospital in Geneva, Illinois, offers this “test” to evaluate whether your child has good self-esteem: “If a child/adolescent or teen is asked to describe themselves, what adjectives do they use? If asked to create a collage of themselves, what pictures do they use?” Krischon asks. “If those words/pictures reflect positivity, happiness, or goals, I would say that one may be able to assume that the child sees him/herself as feeling good about themselves, their life situation, and therefore likely has a good self-esteem.”
In other words: Your kids can have crises of faith in themselves. That’s part of being human. They can still have good self-esteem…provided you avoid the pitfalls.

The Praise Problem

You’ve probably heard about the biggest pitfall of all already.
Parenting message boards and Facebook groups are rife with battles over helicopter parenting, the rise of “participation” trophies, and accusations from older generations (and the child-free) that today’s parents are raising a pack of entitled brats. The debate over how much praise we give our kids has been so loud that it’s become fodder for a host of studies on what happens when parents work too hard to raise a confident, self-loving kid.
[pullquote align=”center”]“Words of praise alone are not self-esteem building. They can create a false sense of self for a kid.”
—Mayra Mendez[/pullquote]
The general consensus? When it comes to praise, there really is too much of a good thing, says Mayra Mendez, program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, California.
“Words of praise alone are not self-esteem building,” Mendez says “They can create a false sense of self for a kid.”
In fact, researchers have spotted what they call a rise in narcissism in Western youth, and they put the blame on parents’ overvaluing their kids achievements, telling them they’re rock stars even when they’re not doing so hot. According to the study, published in 2014 in the journal the Proceedings of the National Academy of Sciences of the United States of America, “children seem to acquire narcissism, in part, by internalizing parents’ inflated views of them (e.g., ‘I am superior to others’ and ‘I am entitled to privileges’).”
Kids with too much confidence and a sense of superiority aren’t just insufferable to be around. They’re also more likely to bully others and more likely to blame others when they fail instead of working harder to master a task.
Think of the parent who tells their kid they are the best soccer player on the team when that child has never scored a goal and doesn’t put in any effort on the field. That’s overvaluing a child’s achievements and over-praising, Mendez says.
A better way to build self-esteem, Mendez explains, would be to focus on something your child did accomplish on the soccer field. Did they finally figure out the passing drill that their coach has been working on all season? Were they kind and helpful after practice, cleaning up all of the balls without being asked?
“Empty praise is generally non-specific,” Mendez notes, while self-esteem–building praise makes connections between a child’s actions and their value.
Nor will empty praise help your child feel better when they’re down. Parents mean well, and they’re often trying to protect a child’s ego, Mendez says, but piling on the kudos when your kid is struggling can end up backfiring big time.
In part, it can be internalized as pressure to achieve impossible perfection.
“Perfectionistic kids or kids of perfectionistic parents can sometimes feel that nothing they do is good enough and strive for perfection,” Grosso explains. “When that is not attained—which it mostly isn’t because nothing is perfect—they can become angry, sad, and frustrated.”
All that empty praise can also make kids less flexible and less able to handle failures than their peers. After all, they become used to being told they’re the best without having to work hard for it. When they face actual adversity they may be shocked by their inability to snap their fingers and make things work.
As scientists posited in a 2016 study published in the journal Child Development Perspectives, “Praise can lower these children’s motivation and feelings of self-worth in the face of setbacks (e.g., when they struggle or fail). Lowered feelings of self-worth, in turn, might invite … inflated praise from adults, creating a self-sustaining downward spiral.”

The Gender Myth

Another all-too-common trap that parents fall in comes along with the gender divide. Even as society pushes tired stereotypes back into the 1950s where they belong, research on both moms and dads has shown we still speak differently to our kids based on gender.
We’re more likely to discourage our daughters from taking physical risks and less likely to discuss emotions with our sons. Comments like “boys will be boys” and “girls are better at the arts than boys” remain pervasive…and damaging.
By adolescence, boys tend to have significantly higher self-esteem than girls, especially when it comes to a sense of personal security, faith in their academic competence, valuing their own attractiveness, and feelings of personal mastery. Girls are also two to three times more likely than boys to develop depression during preadolescence and adolescence, an issue researchers have correlated with their self-esteem.
Meanwhile, the world of science and mathematics is plagued by a gender gap that scientists trace back to adolescence, when girls’ faith in their abilities in the subjects tends to plummet, despite evidence that boys and girls have equal abilities in math and and science.
[pullquote align=”center”]“We should treat every child with the utmost respect for their unique ability to learn, develop, and see the world through acceptance.”  
—Trina Krischon[/pullquote]
Although much of the work that needs to be done to correct this is at a societal level, Krischon says parents should be looking at their kids’ individual strengths in helping them build their self-respect, cutting out the gender divide.  
“As parents/society we should treat every child with the utmost respect for their unique ability to learn, develop, and see the world through acceptance,” Krischon notes. “Each child is unique, regardless of gender, and will thrive in an environment that not only provides their most basic of needs but looks to provide positive and enriching experiences that encourage feelings of exploration and individuality regardless of their gender.”
In other words: A son should be treated differently from a daughter, but only because two daughters will also be treated uniquely as they’re unique individuals.  

What Works

So, raising a kid with good self-esteem is not synonymous with raising a kid to think they’re the best thing since sliced bread, the iPhone, and the fidget spinner. Could the real secret be in letting kids feel a little down once in a while?
That’s exactly what the experts say our kids need…balanced with some good old-fashioned praise.
“We have to help our kids tolerate disappointment and accept the reality that they will probably not succeed at everything they try by helping our kids develop skills to tolerate frustration and develop patience and perseverance,” Grosso explains. “We want to offer constructive feedback to help support them in their misadventures and also point out what they did well. Approach feedback as a praise sandwich: specific praise, constructive feedback, specific praise.”
A good praise sandwich might be “You ran so fast today at practice. It’s great to see your runs around the neighborhood at night are helping you increase your endurance. Nice work!” This gives your kid the satisfaction of being praised, but even better, they’re being praised for something they themselves have control over. They made that praise happen with their hard work and discipline.
[pullquote align=”center”]“Help kids gain a sense of mastery by offering them choices so they begin to establish control and self-direction. If kids can succeed on their own accord, they will develop a foundation for learning and positive growth.”
—Christina Grosso[/pullquote]
What’s more, research has shown that parental warmth is a key in helping kids feel good about themselves and develop confidence. They need to hear that we love them and support them, and we can do that by praising their efforts (without piling on false praise). The goal isn’t just to make them feel good, Grosso explains, but to help them develop competence.
“When a child is frustrated by a challenge, help them find ways to problem solve,” she suggests. “Brainstorm ideas, role play and offer choices. Don’t do for your kids to ensure their success. Help kids gain a sense of mastery by offering them choices so they begin to establish control and self-direction. If kids can succeed on their own accord, they will develop a foundation for learning and positive growth.”
If your kids are plagued by self-doubt, worry, and sadness, take heed. Kids who are bullied often have lower self-esteem, and it’s important to take these issues seriously, Grosso cautions. You can talk to your child’s teachers or a school psychologist—but also talk to your kid.
“Encourage kids’ expression through talking, play, art, and music,” Grosso suggests. “This will help them develop a sense of control and “voice” to express thoughts and feelings and help them show us their world. We don’t want to leave them alone on this journey. It is with the support and guidance of their parents/caregivers that they will find their way and develop into happy and confident adults.”
In the end, remember that self-esteem building is part of parenting, but you’re not alone on the journey. Everyone a kid encounters—from classmates to teachers to strangers on a city bus—can have an impact on how our kids see their place in the world. It’s up to us to help them navigate it all.

Categories
Lifestyle

How To Safely Test Makeup In The Store

At its best, makeup gives us the confidence to feel our best. We highlight our brows, line our eyes, blacken our lashes, rouge our cheeks, and paint our pouts. We research the best products, we see samples in stores, we get free makeovers at department store counters—and we still spend thousands of dollars over a lifetime to feel beautiful. Ah, the price of beauty.
But some women have paid a much higher price. You may have heard of Katie Wright, a woman from Austin, Texas, who made headlines last summer. In a social media post, Wright wrote that she thought she had a “giant under the skin pimple” by her eyebrow and innocently squeezed it, as many of us would have done.

Wright (via Today)

Within an hour, Wright knew something was wrong. The area swelled significantly. She felt like it was going to explode. Wisely, Wright went straight to the hospital.
She was diagnosed with severe cellulitis, a type of staph infection. Physicians watched the young woman closely, as staph can easily spread to the bone, muscle, and blood. The location of her infection was too near her eyes and brain for their comfort. They acted quickly, as cellulitis can easily become life-threatening.
https://twitter.com/katiewright/status/894919122982776832
Wright believes she acquired the infection from a makeup brush she used frequently on her eyebrows but never cleaned. Shocking pictures of her red, swollen face quickly went viral on social media. Wright tweeted that she had become famous for “being ugly.”
Wright is not alone, and even if you keep your own brushes ultra-clean, you might still be at risk…if you sample makeup in a store.
[related article_ids=1005850]

Here’s the damage dirty samples can do.

In October 2017, a woman filed a lawsuit against Sephora claiming to have contracted oral herpes from a lipstick sample in their store. The alleged incident took place in 2015, when Elana Davoyan sampled the in-store lipsticks.

Davoyan is suing for $25,000 in damages for emotional distress, according to Today‘s coverage of the lawsuit. Prior to sampling the lipstick at Sephora’s makeup counter, she says, she did not have herpes. Davoyan claims she has been adversely affected due to the unsightliness of the sores now appearing around her mouth. The case is still pending.
In 2011, Mary Zorcik, a sales associate in a department store out of Forest Hills, New York, told Prevention that she contracted a horrible case of conjunctivitis the year before. The infection was so bad that she couldn’t wear her contacts for two weeks, and it may have been a result of contaminated samples.

Meanwhile, in a 2004 study out of Rowan University, Elizabeth Brooks, a professor and biological sciences researcher, found makeup samples to be harboring all sorts of contamination. Brooks found E.coli, staph, and strep in the samples, she told the Los Angeles Times in 2010.
The two-year study revealed that on Sundays, a shocking 100 percent of all the makeup samples (skin, eye, and lip makeup) were contaminated with a bacteria or virus of some sort. Most of it was staphylococcus aureus, a virus that usually doesn’t become a problem unless it’s transferred from the skin’s surface to the nose or eyes. But doesn’t makeup tend to get pretty close to our noses and eyes?  
The good news is that makeup doesn’t offer a lot of food for pathogens. The 100 percent contamination found on a Sunday would slowly die off as fewer and fewer visitors transferred new germs into the makeup during the slow part of the week, Brooks told her university’s website. In a later interview with the Wall Street Journal, Brooks clarified that the bacteria was “all surface contamination. If the ladies wipe it off, we can get it near zero.”

That’s if you wipe it off, though, and this still brings up important questions for anyone who buys cosmetics: How risky is testing makeup in a  store? If this can happen with a brush at home, as it may have with Wright, what about with brushes that are used by hundreds at the makeup counter? Or during free makeovers? Ultimately, how can you sample makeup safely?
Following these seven tips will help make your trip to the makeup counter as safe as possible.

1. Do your part. Don’t double dip.

Double-dipping spreads bacteria. If you want to sample a mascara a second time, ask for another wand. Know, too, that not everybody before you will be such a good citizen—always wash your face after a mall makeover, Brooks told the Rowan University news site.

To be extra safe, test everything on your wrist. Be sure to wash thoroughly with soap and water after you do, though, so any germs can’t find their way to your nose or eyes.

2. Beware of in-store brushes.

Before getting a “free” makeover in a store, ask some questions.
“You should be careful about using brushes that have been used on other people,” warns Alan Parks, MD, a board-certified dermatologist based in Ohio. “Make sure you see the brush being cleaned using some kind of [disinfectant] … .”

Parks isn’t wrong. The last thing you want is a free sample of pink eye with your makeover.
Celine Thum, MD, of Paradocs Worldwide has an even better solution. While she seconds that you should make sure brushes are cleaned before someone uses them on you, she goes one step further.

“Better yet, bring your own brushes!” Thum recommends. Also, she says, “before trying on [a] new color, have the employee scrape or sharpen off the top layers of exposed product.”

3. But if you’ve gotta use them, go disposable.

Use those disposable, one-time-use mascara wands, cotton swabs, and eyeshadow applicators on the makeup counters. They are there for your safety. Just hope that the person before you didn’t double-dip.

XMY Cosmetics

“If you are going to try out makeup in a store, it should only be products that you can apply using some kind of q-tip or other disposable applicator, where you know that people aren’t actually touching the product,” warns Parks. “You even have to be careful in these cases, as you never know when people may have used their fingers instead.”

4. Skip the jars. Go tubing instead.

Never stick your fingers into a jar of cream, urges Parks. They’re a breeding ground for bacteria, and you may be the hundredth hand of the day to touch it.
“Think about all the germs that go into those jars when so many people are putting their hands in them,” Parks says. He also cautions against sampling products that go around the eye area because, remember: conjunctivitis.
When possible, opt for a squeezable tube, and only use it after wiping the tip with a tissue or—you guessed it—a disinfecting wipe.
No tube? Makeup that comes in a pump is safer than sampling from a jar, as well, because it’s a whole lot harder to “double-dip” with a pump—unless you have much smaller fingers than we do. The odds of someone before you contaminating it are extremely low. Pump away, germ-free!

5. Wipe it down.

Take disinfectant wipes with you to the store and wipe down anything that touches your face, like a lipstick tube or an eyeshadow brush, suggests Arisa Ortiz, MD, director of laser and cosmetic dermatology at UC San Diego Health.

6. Lipstick ‘em up.

Wipe off the end of the lipstick with a tissue or, better yet, a disinfectant wipe. Or scroll the lipstick all the way and use a cotton swab to sample from the very bottom of the stick (after wiping it off, of course).

Brooks told the Los Angeles Times that wiping the stick is probably sufficient. But she also added that she wouldn’t let her teenage daughters sample lipstick unless it was in an individual tester, so take that as you will.

7. Go Virtual

At some stores, you can actually try on makeup samples virtually. At Sephora‘s largest New York location, you can “Tap and Try” their makeup at a station that uses face recognition software to let you sample the latests shades and looks. At MAC stores, you can use their new Augmented Reality mirrors to see how a variety of eye makeup combinations would look on you.

L’Oréal (via Cosmopolitan)

L’Oréal has even created an app so you don’t even need to leave your house to try makeup before you buy it. Their Makeup Genius app takes a picture of your face, then shows you how you’d look wearing different shades and products. Sephora has a similar app.

After her close call, Wright began advocating for better makeup hygiene.

“If you take one thing away from this, please see how crucial it is to thoroughly wash your brushes and tools,” she told a reporter for HuffPost. “I urge everyone to take an extra step in your cleaning routine to prevent yourself from a horrifying, painful and potentially life threatening infection.”
Most experts suggest washing brushes frequently and replacing them when they start to look worn, too.

This is important stuff. It wasn’t just Wright’s health that suffered from her infection. Her pocket book took quite a hit, too. Since Wright’s pictures went viral, she has been trying to raise money for the medical expenses with a GoFundMe campaign.
“Unfortunately, this was not a cheap lesson to learn. I was left with thousands of dollars in hospital bills that I haven’t been able to pay yet,” Wright wrote on her fundraising page. “The doctors of St. David’s [Hospital] saved my life and it would mean the world to be able to pay them back for their services.”
Unfortunately, Wright’s experience isn’t exclusive to the home. Luckily, though, there are some safe ways to sample makeup—thanks to disinfectants, disposables, and technology that won’t put you at risk of contracting an unwanted viral or bacterial pathogen. Beautiful, isn’t it?

Categories
Healthy Her Way Lifestyle

Payton Sartain Of Hustle + Halcyon

This week’s Healthy Her Way feature is a breath of fresh, southern air in human form. Talking with the lovely Payton Sartain really brought back great memories of the hometown we both share: Fort Worth, Texas. Although we’ve both left the comforts of home to pursue our individual passions, I’ve been continuously inspired by watching Payton’s journey from afar.
Just after graduating from Texas A&M, Payton left everything she knew in our home state to pursue blogging and vlogging full time in Los Angeles. This was definitely a leap of faith, but this lady’s determination is second to none.
On her blog, cleverly titled Hustle + Halcyon, Payton shares her personal style, favorite simple recipes, go-to beauty tips, fitness secrets, and so much more. When we chatted about the blog’s name, Payton explained that it’s the perfect way to represent balancing life’s hustle with its halcyon—a concept with ancient Greek origins that means calm, peaceful, and tranquil.
One of the things that we’re most drawn to about Payton is the fact that you can always count on her to be unapologetically herself. She realizes that she may not be everyone’s cup of tea—and she’s okay with that.  
Payton has never been one to stick to the status quo, so you can expect to hear her real thoughts, see her fresh out of bed without makeup (or pants), and find out what really goes on behind the scenes of her fashion shoots. The effort and transparency she puts into each blog post and vlog really shines through.
When she’s not editing content for her blog, brainstorming new vlog concepts, or freelance modeling, Payton enjoys taking time to herself to focus on fitness and stay in tune with her body. Though she’s recently fallen in love with strength training, she’s also committed to trying new things—like boxing and tumbling classes—to challenge herself and get a boost of motivation.
If you ever need a reminder to chase your dreams and follow your heart, look to Payton for a little inspiration. You won’t be disappointed.

A Day in the Life

What does your daily routine look like?

As a blogger, every day is so different and it really keeps me on my toes! Some days I’m shooting for my blog, some days I’m running around town to meetings and showroom appointments, some days I’m freelance modeling, and some days I’m sitting in my apartment in my PJs (aka naked) working on the computer. The few daily consistencies I have are my daily sweat session, spending a little time outside, and at least one sit-down meal where I just eat and relax at home.

What are your favorite ways to practice self-care?

The most important way I take care of myself is through my fitness routine. Connecting with my body and pushing myself as well as allowing myself time to decompress and relax puts me more at ease than anything else. I also focus on nourishing my body with the nutrients it needs to fuel my daily life. It’s so simple, but so important! Mentally and spiritually, I set aside time every day to read and write so I can stay engaged, reflect, and learn something new daily.

How do you stay inspired?

I stay inspired by reading, writing, and surrounding myself with amazing humans, and planning future endeavors and travels! I love reading poetry and inspiring words from other women, artists, entrepreneurs, et cetera. I’m constantly writing in my journal, reflecting, or making lists of things I want to do, places I want to go, or goals I’d like to accomplish. Planning trips with my favorite travel buddies is also ultra-inspiring and gives me something to look forward to!


Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

Loving Lately…

What are the best products you’ve discovered recently?

My favorite products as of late are my Kopari coconut deodorant—it’s an aluminum-free deodorant that actually works!—Dr. Dennis Gross medical spray sunscreen, and Burt’s Bees BB Cream with SPF!

What are your favorite apps?

Oh, I have so many. The apps I use most often are Uber Eats, Google Calendar, Asana, Instagram—obviously—Spotify, and the Podcast app.

Whose Instagram is on your radar?

Again, so many! I follow so many unbelievably beautiful, strong, talented, inspiring women on Instagram.
Right now, my favorite fashion blogger to follow is @peaceloveshea for her incredible style and unapologetic attitude.
My favorite health and wellness guru to follow is @theskinnyconfidential because she has the best lifestyle tips and they’re so applicable to my own life.
Lastly, for general inspiration and good vibes, I follow @mj_day, the editor of Sports Illustrated Swimsuit, for her continuous positivity, her love for supporting other women, and, obviously, all the beautiful bodies she posts on her Instagram.

What are you reading, watching, or listening to?

Right now, I’m finishing Tim Ferriss’ Tools of Titans, which is a book I highly recommend to absolutely everyone. I’m watching lots of “What I Eat in a Day” YouTube videos to get daily healthy meal inspiration. I’m listening to My Favorite Murder podcast, Sex with Emily podcast, and of course lots of my Hustle + Halcyon playlist on Spotify!

Payton IRL

What would the title of your autobiography be?

I Want It All, by Payton Sartain

What woman in history would you love to take to brunch?

Hands down, June Carter Cash. I would love to meet the muse behind many of my all-time favorite songs sung by Johnny Cash. She seems incredibly strong and inspiring.

What superpower would you like to have?

I would love to read people’s minds. I’m kind of obsessed with knowing the good and bad thoughts people have about me and themselves. I’d love to know people’s perceptions of the world.

What’s your coffee order?

Either an almond milk latte with cinnamon and coconut sugar or cold brew with almond milk, cinnamon, and coconut sugar!
 


For more on Payton, check out her Instagram and her blog, Hustle + Halcyon!

Categories
Gym x Studio Sweat

Asked And Answered: 10 Common Questions From Yoga Beginners

In my four years as a New York City yoga teacher, I encountered one thing over and over again: All new yoga students walk in with similar concerns. They’re scared they aren’t flexible enough, scared they’ll make a fool of themselves, scared they won’t be able to follow along, and scared they can’t balance, stand on their heads, or relax. These are totally natural feelings! And you should never let them deter you from showing up for class.
The most important thing to remember about yoga is that it’s unlike working out, and it’s also unlike a sport. There is no competition, no goals, no need to “accomplish” anything. Now, that’s not to say you won’t be improving and working toward something—a headstand, balancing on your arms, standing on one leg, etc.—but it’s all seen through the lens of the practice, something you will return to again and again. Yoga is essentially about becoming friends with your body—being attentive to how it feels each day. Showing up is 90 percent of the battle.
[related article_ids=1004887]
Below are answers to 10 commonly asked questions, but this is the one thing I can’t emphasize enough: Tell your teacher if you have an injury or are dealing with an illness. She will often have a lot of students in the room, so if you have any special needs, tell her—preferably before class. The teacher will often stick around after class, too, so you can always find a moment to share your questions and concerns then if you need to.

1. What type of class should I start with? Level 1? What’s the difference?

Yes. Always start with the most basic class. Always. (Unless you’re a professional dancer.) Being in shape is great, but it might not help you much when you’re trying out entirely new poses on your mat. Don’t be cocky and don’t be a hero. The last thing you want is to get injured. Advanced classes assume a certain level of knowledge and move much more quickly.

2. I’m not flexible and I definitely can’t touch my toes. Is yoga right for me? Will I be able to keep up in my first class?

“I’m not flexible” and “I can’t touch my toes” are the most common complaints yoga teachers hear from non-yogis and people attending their first classes. It is totally normal. Please don’t let this deter you. Obviously you’re not going to be able to touch your toes any faster if you don’t go to class! And don’t worry about “keeping up.” If you go to a beginner’s class, you should be able to keep up. And if you can’t, who cares? No one is there to judge you. It only gets easier.

3. What should I wear to class?

Don’t obsess about this, and please don’t go out to buy expensive clothes. Anything loose or stretchy will do—sweatpants, leggings, shorts, a tank top, a T-shirt. You don’t want something that’s too loose as it will hide your body (and the teacher needs to be able to see you!) but your attire doesn’t have to be skin tight, either. Most importantly, you need to be able to move. Those are the only requirements. I’d also recommend a sports bra or something wire free as an underwire might bother you in certain poses.

4. What should I bring to class? What if I don’t own a mat or a yoga towel?

Wear appropriate clothing and bring water. The studio should supply a mat and maybe even a towel free or for a small fee.

5. Is my instructor going to touch or adjust me during class?

Maybe. Maybe not. If you don’t want to be touched, feel free to tell the teacher ahead of time. It really depends on how many students are in the room and how your teacher has been trained. If you have an injury, do tell the teacher ahead of time because she will be much more careful when adjusting you.

6. How much and when should I eat prior to class?

Avoid eating a full meal two hours before and after class. A small snack is fine, but a heavy meal might not feel so great when you’re upside down or twisting!

7. How often should I practice to start seeing results?

Yoga isn’t like training for a marathon with set goals you’re ticking off your list.  It’s a practice, which means your focus should be on being present each time you come to the mat, not on the end product (ie: “getting” a pose). Obviously, if you stick with it, your experience will change—you will become more flexible and stronger, and poses that were once impossible will start to come with ease!

8. How many classes should I aim to attend weekly?

This is entirely up to you, but it’s great to start with one or two and ramp up from there.

9. If I can’t do a certain pose during class, what do I do? Do I stand on my mat or move to the back of the class?

A good teacher will notice that you’re having difficulty and will come over to help. If the class it too crowded (or you have a crappy teacher!), keep trying, or simply rest in child’s pose. There will always be another chance to try (and maybe find a new teacher?).

10. Is it safe to do yoga while I’m on my period?

Of course! And it might feel really good!
In the past, instructors told students not to invert because of something called “retrograde menstruation” (the idea being that inversion causes menstrual blood to flow the wrong way), but the risk posed by inversions isn’t recognized by the medical community. If you don’t want to invert while on your period (a lot of women don’t), there are plenty of modifications you can do instead. The key is, as always, to listen to your body.

Categories
Happy x Mindful Wellbeing

Stress Isn’t All In Your Head: Here’s How It Can Affect Your Physical and Emotional Health

You’re having a difficult week at work, and you notice that you’re getting stomach cramps and a backache. Or perhaps your partner is out of town for the week, you’ve been taking on a lot of household and parental duties, and you’re constantly feeling dizzy and nauseated.
There doesn’t seem to be a physical cause for your pain (other than stress, that is). But how do we know whether stress is causing those symptoms? And how can stress—a feeling in your mind—result in physical illness?
We often notice when we feel particularly stressed, but many people don’t realize that stress isn’t just a feeling. It’s a physiological response, and it can cause a physical reaction in your body. It can also cause a number of emotional, cognitive, and behavioral changes.
According to the American Institute of Stress (AIS), 33 percent of people in the United States feel that they’re living with “extreme stress.” A whopping 77 percent of people experience physical symptoms caused by stress, and 73 percent of people experience emotional symptoms due to stress. While many people believe stress is all in your head, it affects your entire body and well-being.
Stress can have a negative impact on nearly every part of your body. In fact, the AIS lists 50 symptoms related to stress: “it’s hard to think of any disease in which stress cannot play an aggravating role or any part of the body that is not affected,” their site reads. “This list will undoubtedly grow as the extensive ramifications of stress are increasingly being appreciated.”
Of course, stressors—that is, the causes of stress—are unavoidable. But by paying attention to the signs, symptoms, and effects of stress, you might be able to control your response to stress. By finding healthy coping techniques for stress, you can reduce the negative impact it has on your body and mind and manage your stress-related symptoms.

Why does stress affect the body?

We know what stress feels like, but it’s often difficult to identify how it affects our bodies. After all, how can a feeling in your mind translate to an illness in your body?
The short answer? Hormones.  
Our bodies go into a “flight-or-fight” mode when faced with stress or danger, says Lisa Herbert, MD, a family physician and life coach. Flight-or-fight mode is also known as a sympathetic response. “During this time of fight or flight, we release hormones which help us to deal with the danger,” Herbert says.
She explains how the symptoms of stress develop: “Our body releases adrenaline, which causes an increased heart rate, elevated blood pressure, and boost of energy supplies. We also release cortisol, which causes increased sugar levels, alters immune system responses, and suppresses the digestive system.”
A little stress is normal and healthy. Most of the time your body goes back to normal soon after the stressful trigger has disappeared. But if you’re constantly faced with stress, it can lead to chronic stress, according to Herbert.
One big misconception about stress is that stress and anxiety disorders are the same thing. Indeed, stress and anxiety often feel similar. Like stress, anxiety triggers a flight-or-fight response, causing the release of certain hormones into the body.
Experiencing chronic stress might lead to anxiety, but the two are not the same. Chronic stress occurs when a stressor is around for a prolonged period. If you have an anxiety disorder, you’ll feel anxious even when the stressor is gone.
Chronic stress is also different from post-traumatic stress disorder (PTSD), which is one of the many kinds of anxiety disorders. PTSD occurs after someone has experienced a particularly traumatic event or series of events, such as abuse, an accident, or war. Even when there is no direct threat or stressor, people with PTSD might feel anxious. Their symptoms can be triggered by anything that reminds them of the traumatic event. A loud bang might trigger a war veteran who’s reminded of gunshots, or driving might trigger someone who survived a car crash.
Other forms of anxiety can include generalized anxiety disorder, panic disorder, obsessive–compulsive disorder, phobias, and more.
Much like chronic stress, anxiety can also have a negative physical effect on other parts of the body. For example, anxiety is associated with gastrointestinal issues, respiratory disorders, and heart conditions.

What causes stress?

We often associate stress with negative experience, but both positive and negative experiences can cause stress. Eustress, which is associated with positive changes and euphoria, differs from distress, which is associated with negative changes. Both eustress and distress can have a negative impact on the body if they are experienced for a prolonged period.
For that reason, a number of the main causes of stress in the U.S. might not be negative in themselves. For example, getting married, starting an exciting new job, or moving to your dream home can all be stressful. Feeling excited or having butterflies in your stomach could be a result of eustress.
According to 2014 statistics from the AIS and the American Psychological Association (APA), the biggest causes of stress were job pressure, money, health issues, and relationships. Other major causes of stress included poor nutrition, technology overload, and sleep deprivation.
Newer causes of stress have emerged over the years. For example, 2017 statistics from the APA show that many adults in the U.S. are stressed by technology and the future of the nation.

The Signs and Symptoms of Stress

How does stress feel? Although stress feels different for everyone, there are some common physical symptoms of stress that are nearly universal. “A person can feel like there is electricity going through their body,” says Prudence Hall, MD, who is a physician, author, and practitioner of regenerative/mindful medicine. “The body feels jittery, nervous, and shaky because of the high levels of cortisol.” Those “butterflies” in your stomach are actually cortisol affecting your digestive system.
“Stress can present as many physical symptoms, including sweating, constipation, abdominal pain, palpitations, insomnia, fatigue, and feeling short of breath,” says Jared Heathman, MD, a Houston-based psychiatrist.
Those high levels of cortisol and adrenaline in your body can be bad news if they’re prolonged. And this can lead to a number of physical symptoms, including:

  • Aches, pains, and muscle spasms
  • A weaker immune system, resulting in frequent colds or flu
  • Digestive issues, including diarrhea, constipation, cramps, and a change in appetite
  • Tremors
  • Dizziness, lightheadedness, and fainting spells
  • Chest pain
  • Hair loss
  • Fatigue

Stress can also have an impact on your cognitive abilities, which can affect your ability to work, study, read, have conversations, or run errands. Some of the cognitive effects of stress include:

  • Racing thoughts
  • An inability to concentrate or focus
  • Memory problems
  • An inability to learn new information or skills
  • Procrastination
  • Constant worrying

Stress might also cause your behavior to change in the following ways:

  • Using or abusing substances like alcohol, cigarettes, and drugs
  • Withdrawing from social interactions and other activities
  • A change in appetite
  • A change in sleeping patterns

Because stress affects your body and mind on so many levels, it can also exacerbate any other conditions you might have. If you have any mental health conditions, such as depression, PTSD, or anxiety, stress might increase the intensity of your symptoms.
Autoimmune conditions can also be triggered or worsened by stress. People with fibromyalgia, for example, might experience flare-ups and increased pain when they’re stressed. Issues like eczema or herpes can also flare up during times of stress.
Chronic stress can increase your chances of developing certain conditions, according to Herbert, including high blood pressure, depression, anxiety, and an increased risk for heart disease and diabetes. Heathman also notes that chronic stress can cause the breakdown of proteins, muscle wasting, and decreased bone formation.

Is stress causing me to feel ill?

The above physical symptoms can be caused by a range of different issues, not just stress. So when your back hurts or you feel fatigued, how do you know whether it’s a symptom of stress?
“If the symptoms do not correlate clearly with anxiety, first discuss the symptoms with a primary care physician,” Heathman says. “If no physical cause is found, consult with a psychiatrist or psychologist for diagnosis and treatment options.” Hall notes that she has patients wear a device so that she can figure out whether they are experiencing chronic stress and what their stress triggers are.
Herbert also recommends keeping a journal and recording your stressors and symptoms. “Answer the following questions: What causes stress in your life? How do you react to stress?” she suggests. This can help you see whether stressful situations are causing you to feel a specific way. A therapist could also help you figure out your stressors and whether you’re experiencing chronic stress. A psychologist or psychiatrist might formally diagnose you with chronic stress or with an anxiety disorder if your symptoms correlate.

How to Cope

How does one cope with stress?
Of course, there is no single, universal answer to this question. Everyone experiences stress and the symptoms of stress differently and for different reasons, which means our coping techniques will differ too.
Fortunately, there are plenty of resources and tools available for stress management. The first step, Herbert says, is to notice that you’re stressed and to work on changing your mindset. “You often can’t change the stressor but you can change the way you react or better prepare for it,” Herbert explains. She suggests using certain techniques when faced with a stressful situation. This could include practicing deep breathing each day, keeping a gratitude journal, or counting to 10 before you face a difficult situation.
Herbert also recommends implementing certain lifestyle changes to improve your body’s ability to cope with stress. This includes exercising at least 30 minutes a day three times a week, meditating for 10 to 15 minutes a day, and improving your eating. Herbert says you can improve your diet by “decreasing or discontinuing caffeine, eating a protein-rich breakfast every morning, and including fruits, vegetables, cereals, and nuts in the diet.”
Heathman takes a two-step approach to dealing with stress: “The first way to reduce the sympathetic [flight-or-fight] response is by participating in relaxation techniques like meditation, deep breathing exercises, and visualization techniques,” he says. “The second option is to harness the benefits of the sympathetic nervous system by participating in healthy exercise. This can include jogging, yoga, weightlifting, and sexual activity.”
When your body is in flight-or-fight mode, it’s the perfect opportunity to exercise. Think about it: Your body is essentially getting ready to run or attack the cause of stress, meaning it’s in a good state to try some physical activity.
“After expending significant amounts of energy, the body knows to upregulate the parasympathetic branch of the autonomic nervous system to rest and promote the accumulation of more energy to handle future stressors,” Heathman says.

Do I need professional help?

You might wonder whether your symptoms are “bad enough” to warrant therapy, but seeing a therapist can help you get a handle on stress before your symptoms become unbearable. In this way, professional help can be a pre-emptive strike.
Seeing a therapist of some kind can help you build skills and use techniques that will help you keep your stress in check. This can enable you to deal with stress directly, nipping it in the bud before it affects your physical and emotional health.
One sure-fire sign that you definitely need help? If you feel that the stress is affecting your mental health, it’s important to seek professional help, says Herbert. This is especially true since chronic stress can cause depression and anxiety. Herbert says that the following signs suggest you should see a therapist:

  • Eating too much or not having interest in food, which may cause weight gain or weight loss
  • Sleeping too much or too little
  • Feeling extremely fatigued
  • Persistent feelings of sadness or loneliness
  • Loss of interest in things that once brought you joy
  • Having suicidal thoughts or attempts to hurt yourself
  • Constant lack of concentration

Stress is inevitable, but with a good support network, stress-management skills, and perhaps professional help, it can be managed.
[related article_ids=20491]

Categories
Gym x Studio Sweat

Beginner Yogi: I Tried 3 Different Yoga Classes In 7 Days—Here's What Happened

As I was blowing out the candles on the evening of my 26th birthday, it hit me. There are so many different fitness classes and wellness-related experiences that I’ve been wanting to try, yet I have consistently made excuses to avoid them due to fear of commitment.
In this moment I posed a birthday challenge to myself (since I’m not getting any younger here) to say yes to these opportunities as opposed to saying no or coming up with a lame excuse to justify why I can’t.
As a senior editor at HealthyWay, I’m surrounded by inspirational wellness-industry professionals and, as a result, have noticed myself becoming more drawn to yoga-related content and influencers.
That said, despite my newfound infatuation with yoga and practicing mindfulness, I kept pushing aside my own desire to attend a legitimate yoga class for fear of looking foolish. I’m very competitive in nature, which is why I’ve mainly pursued contact sports and strength training until now.
After two pieces of carrot cake and a glass of red wine, I worked up the nerve to research local yoga studios and enroll in my first Yoga 101 class, which was scheduled for the following evening.
Full disclosure: I have attended one yoga class before, but I don’t count this experience for the following reasons. In 2012, I awoke from a hangover nap to find a text from an attractive male I had been pursuing asking me on a Bikram yoga class date. I had no clue what Bikram yoga entailed and didn’t bother to look it up since I was confident in my athletic abilities. Imagine my horror walking into a heated studio with a hangover.
Instead of impressing my crush with my strength, I spent the next hour lying in dehydrated corpse pose contemplating how to leave the class without embarrassing myself by vomiting in front of my sexy, sweaty suitor.
Thankfully, I learned my lesson and vowed to do things the right way this time. After enrolling in my first beginner class at a local studio, I was informed that my new-student special allowed me to take as many classes as I wanted within a 7-day window for a budget-friendly $20.
This offer was simply too good to pass up, so I decided to enroll in three different classes to sample various types of yoga to determine if this was something I could really see myself dedicating the time and financial resources to pursuing regularly.  

Humble Beginnings

Despite having enrolled in Yoga 101, I felt intimidated as soon as I entered the studio—especially when I realized my instructor had the most incredible abs and arm muscles I’ve ever seen up close. Those fears quickly subsided though, as the class was a very non-judgemental, supportive environment with students both young and old in attendance. I quickly realized there is so much more to yoga than sitting on the floor saying om.
I enjoyed learning more about the basic principles of yoga, including yogis’ values regarding not stealing (or Asteya) and the powerful meaning behind the term namaste (I bow to you). Even though this was technically a beginner class, it was not for the faint of heart. During those 60 minutes, I learned proper alignment and breathing techniques that are an important part of the foundation I now realize everyone should have to begin this practice.
If you’re considering trying yoga for the first time, I would strongly recommend starting with a beginner level 1 class. I had such a great time that I could not stop sharing my experience with my boyfriend, co-workers, dog, and even strangers in yoga pants at the grocery store.

The more you flow…

My next class was on Sunday morning. This time, I enrolled in a vinyasa course with no level distinction. I really had no clue what I was walking into, but I was feeling motivated to get my butt kicked a bit after stuffing my face with burgers and carrot cake during my birthday weekend. (That’s right, I shamelessly celebrate myself for a whole three days.)
At the beginning of class, the instructor asked who was a beginner and I’m ashamed to admit that I was too embarrassed to raise my hand. Why was I caring so much about what others thought of me? They weren’t judging me at all—they just wanted to help. But alas, my competitive ego got the best of me for a brief moment and I was quickly brought back down to earth once the flow began.
This class was pretty intense from a cardio perspective, and after I tried (and failed) at half-moon pose multiple times, the instructor advised me to take some deep breaths and focus on my body and how I was feeling. She reminded me that I wasn’t failing but taking time out of my day to look inward and focus on myself. Instead of leaving early like some of the other students who were struggling alongside me, I decided to stay and try my best. I’m so proud that I didn’t walk out that studio door for the sake of my ego.
One of the most fascinating insights I gained from vinyasa actually happened at the beginning of class when our teacher asked us to alternate between breathing into our belly and breathing into our chest. It sounds like such a simple concept, but it truly blew my mind to see how I was capable of breathing into different parts of my body through mindful focus.
Despite the fact that I survived, I am definitely going to take more beginner-level classes like a slow flow or beginner’s hot yoga before attending another open-level vinyasa class. It was truly a humbling experience. 

It’s getting hot in here.

The third and final class I attended was hot yoga. This class was scheduled for Wednesday evening after a 9-hour work day. To put it bluntly, I did not want to go. I spent the last two hours of my office grind trying to think of an acceptable excuse for bailing out. This ran the gamut from I’m too tired to My dog needs my emotional support tonight so I can’t leave her for an hour.
As I ran through the excuse circuit I thought to myself, Why the heck am I trying to find a way out of this class? What am I running from? I’m glad I took a moment to pause and think this through, as it quickly became apparent to me that I was—yet again—making excuses out of fear of looking silly. Not so fast, inner demons!
This moment of introspection fueled my fire as I made my way to the studio. Upon walking into class, I immediately noticed the heat but felt confident that I had hydrated properly. I even raised my hand when the instructor asked if anyone was new to yoga practice, despite being the only one in the class to do so. The instructor was wonderful and adjusted me a couple of times during the flow, which I personally found very helpful.
It was also during hot yoga that I found a new sense of focus, using the power of my breath to flow into different poses. I never would have thought that in just three classes I, Taylor “Tight Hamstrings” Geiger, would be able to do downward dog with my legs straight and heels almost flat on the mat—something I couldn’t do just one week earlier.
I struggle with pain in my hips due to my sedentary office gig and cannot even begin to describe the way my body felt after this class. During my drive home, my hips felt loose, relaxed, and almost like they were buzzing or tingling. I’m so glad I challenged myself with these classes, because the experience helped me find a new love and respect for the practice of yoga.
I have since attended two other hot yoga classes and am currently re-prioritizing my budget to allot for a weekly hot yoga class, because this has officially become a happy place for me.
If you’re considering trying yoga for the first time—go for it! Push your fears and worries of judgment aside, because I can assure you no one in your class will be scrutinizing you.
We all become one when practicing yoga from the heart.  

Categories
More Than Mom Motherhood

The 4 Most Important Lessons I Learned In My First Year As A Mom

I’ll never forget the day my husband and I brought our son home from the hospital, feeling overwhelmed and anxious as the nurse showed us how to strap his tiny, six-pound body into his car seat. It seemed so complicated—snap here, pull there, secure tightly and release. “How are we ever going to do this on our own?” I asked my husband sheepishly as we exited the hospital doors into the snowy January afternoon.
Things didn’t get much easier once we were home. My son was a colicky newborn who cried for hours. Within four months I was diagnosed with postpartum depression (PPD) and it became clear to me that I had to start taking better care of myself. Finding my way out of the darkness of PPD became a journey of self-discovery during which I learned these valuable lessons:

1. There’s no one right way to do things.

As an anxious first-time mom, I spent my entire pregnancy trying to teach myself how to be a parent, and in doing so developed parenting plans based on advice from other moms I met online. I had decided—before I even met my baby—exactly how I wanted to do things. I was going to exclusively breastfeed, cloth diaper until potty training, respond to every cry, and wear my baby constantly.
Well, my son challenged every preconceived notion I had about caring for a newborn, and while some of my “rules” stuck, most of them were just not a good fit. Breastfeeding, as veteran moms know, was far more difficult than I ever thought it would be. We managed to keep it going for 13 months, but it wasn’t easy. We cloth diapered for over a year until it became too hard with travel and daycare.
[pullquote align=”center”]I was going to exclusively breastfeed, cloth diaper until potty training, respond to every cry, and wear my baby constantly.[/pullquote]
On the other hand, responding to every cry sent my anxiety through the roof. Babywearing worked sometimes, although it seemed my son really preferred to be put down and, to be honest, I kind of liked it, too.
In his first year, my son showed me that “best” is relative. What works for one family may not work for another, and that is okay.

2. Babies cry.

It’s obvious right? Babies do cry. Some more than others, and I was not at all prepared for my son’s long bouts of crying. What’s worse is that I had developed this idea that as his mom I should be able to soothe him, and if I couldn’t, then I was failing. In reality, babies cry, and even the best baby whisperers among us can’t always make it stop.  My son’s crying was a huge trigger for my depression, so to improve my mental health I had to re-evaluate how I handled it.  
First, I had to accept that crying is how he communicates. Next, I stopped automatically responding to every sound he made and started truly listening to him. When I did, I found it was much easier to determine when he really needed me and when he might be expressing some other emotion like fatigue or frustration. Most importantly, I learned that crying would not harm him or sever our bond, which was a legitimate worry of mine in the beginning. Fostering his independence and letting him fuss every now and then actually made both of us a lot happier, and I learned he is far more resilient than I gave him credit for.

3. Self-care is not selfish.

My lowest points as a new mom were a direct result of putting myself last—not getting enough sleep, not eating well, and not nurturing my hobbies. It was my son’s pediatrician who insisted I get help after I broke down in tears at her office. She helped me see how my well-being is linked to my son’s, and it was the wake-up call I needed to start taking my health seriously.
[pullquote align=”center”]My son’s crying was a huge trigger for my depression, so to improve my mental health I had to re-evaluate how I handled it.[/pullquote]
I began to lean more on friends and family to help with my baby while I carved out the time to catch up on sleep, eat more nutritiously, and just be alone every now and then. As I slowly got better, I noticed my son seemed happier, too, and I realized that taking care of myself just might be the best thing I can do for him.

4. How to Trust And Love Myself

The biggest lesson my son taught me—and one that he continues to teach me—is that I am a good mom just the way I am and I don’t have to prove that to anyone else. It took time for me to realize there really isn’t a secret parenting manual and that I don’t need outside validation to determine what is best for my child. When I found the courage to tune everyone else’s voices out, I gained confidence in own unique parenting style and both my son and I began to thrive.
These days I’m much better at letting unsolicited advice roll off my shoulders, and while I still stumble sometimes, and I always will, I know the bond I have with my son is strong enough to withstand anything that comes our way.

Categories
Conscious Beauty Lifestyle

The Beauty Products From 2017 We’re Still Loving, And What’s Next For 2018

It seems like new makeup and skincare products never stop rolling out onto store shelves, and 2017 was no exception. With something different hyped up every week, though, how are you supposed to separate what really works from what doesn’t? Fortunately, the shining stars of the beauty world were clear in 2017, and 2018 is on track to be just as great.

Here are our favorite discoveries from 2017.

Watermelon Glow Sleeping Mask

A true sign of a product that people just can’t get enough of? When it’s sold out again and again. Fortunately, though, you can get your hands on the Watermelon Glow Sleeping Mask now. With a blend of soothing watermelon extract and hydrating hyaluronic acid, this mask is well known for softening and plumping skin as you sleep. And alpha hydroxy acids (AHAs) work overnight to exfoliate your skin to leave it smooth and fresh all day long.

Sephora

[link-button href=”http://fave.co/2Bw3swI”] Get it from Sephora [/link-button]

GLAMGLOW Firming Glitter Mask

Face masks definitely hit their stride in 2017, and GLAMGLOW became known as the brand to turn to for a mask that you can paint on and peel off. They even stepped up their game with a firming peel-off mask that’s packed with glitter yet still provides the same benefits GLAMGLOW’s masks are known for. Social media users love this one for taking glittery skincare selfies. So tighten and tone your skin—and take a few shots for Instagram while you do it—with this mask that’s just as fun as it is effective.

Sephora

[link-button href=”http://fave.co/2BuRx2m”] Get it from Sephora [/link-button]

Fenty Beauty Pro Filt’r Soft Matte Longwear Foundation

There weren’t many beauty launches in 2017 that were as highly anticipated as that of Fenty Beauty by Rihanna, and the brand definitely didn’t disappoint. One of the most coveted items of the collection was the Pro Filt’r Soft Matte Longwear Foundation, a medium- to full-coverage foundation designed to look soft, smooth, and silky on the skin. The best part? The brand is inclusive of a wide range of skin tones; the foundation was released in a whopping 40 shades right off the bat!

Fenty Beauty

[link-button href=”http://fave.co/2BmUIJn”] Get it from Sephora [/link-button]

NARS Radiant Creamy Concealer

Looking for the next best thing after the release of Tarte Shape Tape? Look no further than the Radiant Creamy Concealer from NARS, a full-coverage concealer perfect for covering, correcting, highlighting, and even contouring. The formula isn’t just meant to cover imperfections, though. Packed with vitamin E, grape seed extract, and more, this concealer is meant to nourish the skin while it sculpts and corrects.

Sephora

[link-button href=”http://fave.co/2BoQdhm”] Get it from Sephora [/link-button]

Anastasia Beverly Hills Modern Renaissance Eyeshadow Palette

Anastasia Beverly Hills is a powerhouse brand, and the Modern Renaissance Eyeshadow Palette was one of their most anticipated releases. This is the perfect palette for both day and night looks, with 14 shades ranging from creamy neutrals to bright berry tones and even a deep chocolate brown. Complete with a mirror and a dual-ended brush, it’s the perfect versatile palette for taking on the go to create any look.

Sephora

[link-button href=”http://fave.co/2BpVpS3″] Get it from Sephora [/link-button]

Stila Glitter and Glow Liquid Eyeshadow

If you’ve been on the hunt for the perfect glitter eyeshadow without the mess, the Stila Glitter and Glow Liquid Eyeshadow is what you’ve been waiting for. The creamy formula is simple to apply—thanks to the fluffy applicator—and it’s easy to blend out once it’s on the eye, so you can combine with other shadows for a flawless look. The best part is that it’s lightweight, giving you a heavy dose of glitz and shine without the heavy feeling. Not a glitter fan? Check out the new Stila Shimmer and Glow Liquid Eyeshadow.

Sephora

[link-button href=”http://fave.co/2BriUKn”] Get it from Sephora [/link-button]

Hourglass Ambient Lighting Palette

Highlighting wasn’t a new phenomenon in 2017, but Hourglass definitely upped the game when it released the Ambient Lighting Palette. These powders were designed not only to catch the light but to diffuse and soften the way it looks when it hits your skin, giving you the perfect lit-from-within look with just a few swipes. With three universally flattering colors, this palette helps to highlight the skin in a way that filters out harsh lights, giving you a soft, refined glow.

Amazon

[link-button href=”http://amzn.to/2nUI78L”] Get it from Amazon [/link-button]

Cover FX Custom Enhancer Drops

There are some who prefer a glow that can be seen from outer space, and for those individuals, there are the Custom Enhancer Drops from Cover FX. The drops allow you to customize your glow, using a little for a subtle shine or a lot for a look that gives off the vibe of liquid metal on your skin. Use the drops alone or mixed in your foundation or body lotion for an all-over radiance that’ll catch the light…and maybe even an eye or two.

Sephora

[link-button href=”http://fave.co/2BUPi9g”] Get it from Sephora [/link-button]

Fenty Beauty Stunna Lip Paint

It’s no secret that Fenty Beauty has been slaying the game ever since its launch, but the hype isn’t just about the foundation. If you’ve been looking for the perfect red lip product, look no further than Fenty’s Stunna Lip Paint in the shade Uncensored, a universal red that’s made for any skin tone. With one-swipe coverage and a 12-hour wear time, it’s the ultimate smooth liquid lip you’ll turn to again and again.

Sephora

[link-button href=”http://fave.co/2BWCijL”] Get it from Sephora [/link-button]

Bite Beauty Agave Lip Mask

When your lips need a little love thanks to all of those drying liquid lipsticks—or even just because of the cold weather—Bite Beauty has you covered with their Agave Lip Mask. It’s the ultimate lip balm, packed with jojoba oil and agave nectar. And did we mention the brand is 100 percent dedicated to using only food-grade ingredients in its products? Take it with you for all-day use or apply it as an overnight lip mask for soothed, soft lips anytime.

Sephora

[link-button href=”http://fave.co/2Bsgnjs”] Get it from Sephora [/link-button]

So, what’s next in 2018?

Though the new year has just gotten started, there are already some standout products in the beauty world.

Jade Roller

Looking for smoother, tighter, de-puffed skin without taking the time to put on a mask? Though jade rollers aren’t a new invention, they’re definitely having their moment in 2018, and it’s not hard to see why. Proponents claim that jade rollers can help you improve circulation, reduce puffiness, and smooth fine lines.

Nordstrom

[link-button href=”http://shopstyle.it/l/vic0″] Get it from Nordstrom [/link-button]

NARS Radiant Longwear Foundation

Hot on the heels of their Radiant Creamy Concealer is NARS’ Radiant Longwear Foundation, a medium- to full-coverage foundation with a 16-hour wear time. Meant to stay put through anything, the formula is designed to smooth and perfect the skin, all while giving it a fresh and natural look.

NARS Cosmetics

[link-button href=”http://fave.co/2Bpxja4″] Get it from Sephora [/link-button]

Kat Von D Studded Kiss Crème Lipstick

Say hello to your new favorite lipstick, the Studded Kiss Crème Lipstick from Kat Von D. Packed with pigment, these lipsticks are designed to provide one-swipe coverage with a creamy, light feel on the lips. With 40 shades and three finishes, everyone can find their new go-to color.

Sephora

[link-button href=”http://fave.co/2BW2NFR”] Get it from Sephora [/link-button]

Hourglass Arch Brow Volumizing Fiber Gel

Looking to fill in your brows without taking the time to really sculpt and carve them out? Hourglass’ new Arch Brow Volumizing Fiber Gel was made to help shape and fluff your brows in the half the time, thanks to its tinted formula that’s packed with microfibers. Just swipe through your natural brow hairs to fill them in and keep them looking fab all day long.

Sephora

[link-button href=”http://fave.co/2BmVGoZ”] Get it from Sephora [/link-button]