Author: Cammy Pedroja

How To Plan Your Day To Beat The Mid-Day Slump

Post author By Cammy Pedroja
Post date December 13, 2017

Delicious and comforting as they may be at first, caffeine and sugar can actually backfire on you when you use them to get over the famous mid-day downswing in your workday energy. If you find yourself feeling foggy or fatigued halfway through the day, you need to try these tricks! Here’s how to plan your smooth, slump-free day the healthy way.

Wake and sip.

Did you know one of the major symptoms of dehydration is fogginess and fatigue? I like to start my day by drinking a big glass of water (then coffee and cream, I’m only human). And I keep sipping water or fruit seltzer throughout the day. Bonus: If you’re full of water, you could be less likely to indulge in mindless snacking. (See our tasty hydration ideas here!)

Ditch sugary breakfasts.

Starting out your day with sweetened cereal, pancakes with syrup, or even a glass of OJ may be tasty, but it’s a likely cause for that blood sugar crash that knocks you down later in the day. Instead, try something high in fiber and protein and low in simple carbs, like whole grain toast with a little peanut butter or Greek yogurt with berries.

Where you munch matters.

Most of us want to hole up and eat lunch at our desk sometimes. But you’ll do yourself a favor if you get up and walk somewhere to eat, picnic style. Not only will you likely feel refreshed by a walk, but researchers at Stanford University found that you’re also likely to be a more creative thinker when you return to your desk after a lunch walk.

Smart snacking is a thing.

It’s a long way from noon lunch to a 7 p.m. dinner. Don’t bring on a hangry episode by trying to rough it without food. Set yourself up for success, not a sugar crash, by planning a healthy yet filling snack sans added sweeteners, like an apple and cheese or carrot sticks and mixed nuts. Figure out what time of day you personally feel the slump (it’s mid-afternoon for me) and break out your smart snack a bit before then.

Sniff something citrus scented.

Japanese researchers have found that in addition to actually making you feel happier and more comfortable, taking a whiff of lemon scent can actually help you be more productive and make fewer mistakes in your work. Try this and see if you notice a difference.

Take a mini yoga retreat.

After hours of sitting focused at a computer, you could probably use a little respite. My favorite online yoga teacher, Esther Ekhart, says that even five minutes of yoga at your desk can be beneficial for your workday. Here’s a free short desk yoga routine on her YouTube channel that I do and love.

Do what comes naturally.

If you’ve tried all our healthy tips and still find yourself regularly sinking into an afternoon funk, think of the old “if you can’t beat ’em join ’em” adage. If you’re able to organize your day so that you leave less demanding tasks for the time you might expect to experience your slump, you can try honoring your senses and let your activity fit your mood (until you come out the other side).

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Favorite Finds Sweat

Fashion Meets Function: 16 Gym Bags You’ll Actually Want To Use

Post author By Cammy Pedroja
Post date November 24, 2017

You carefully choose your sophisticated professional outfits, you shell out big bucks for your green smoothie habit, and you’re decked out in fashion-forward neon spandex for your workouts. It makes sense to care about the way you present yourself. So why are you still toting your gym gear around in a smelly duffle bag that was new when Reagan was president?
You already know that dressing the part can give you a leg up on reaching your goals, so it’s time to take your gym bag game from ratty to ravishing, too. We talked to dozens of chic, professional women (who happen to be fitness nuts) about their favorite gym bags and why they love them. Here are some of our favorite (and most shoppable) finds.

1. City Style Splurge

No surprises here, lululemon has done it again with the All Set Bucket bag. They’ve created the perfect crave-worthy, fashion-forward gym bag for the city dweller who loves to sweat and look good on the way there and back. This slick bucket bag has a water-repellant exterior (because rain and snow and yuck) and just the right ratio of pockets to open space.
Zipper compartments for your keys and phone-type stuff (plus your “sweaty unmentionables”) will keep valuables and grungy items separate as you go from work to the gym to date night, all in one cool carryall. It’s not the cheapest gym bag in the world, but if you’re a lululemon fan, you already know they tend to deliver on quality.

2. Looking Fresh on a Dime

For the fitness queen who is ballin’ on a budget, Jadyn B makes the perfect Women’s Weekender Duffel Bag that comes complete with a shoe pocket, three interior mesh pockets, and one interior zip pocket for your keys, phone, and the like. The white, blue, and black bird pattern adds unique style and a cute pick-me-up to any gym-time outfit. Plus, it doubles as a stylish overnight bag, which makes it a utilitarian addition to your luggage lineup as well as your exercise regimen.

3. Best for Meal-Preppers and Clean-Eating Aficionados

Are you known around the office for taking up all the refrigerator space with your pre-portioned smoothie ingredients and your Tupperware containers filled with Whole30-approved snacks? If yes, FitMark makes the bag for you. The Transporter Backpack has plenty of space in the main pocket for your gym and work essentials, while also including a life-changing, detachable meal prep bag that is well insulated and filled with BPA-free portion control containers and even reusable ice packs. Plus, it comes in the perfect shade of ’80s throwback hot pink to give you a nostalgic boost every time you grab it on the way out the door.
Rebecca Weible, founder of YoYoga! says, “I really like FitMark bags because they are sleek but hold a lot.” Seriously!

4. For Toting Tons of Gear

Are you that girl who seems to have a bottomless purse stuffed with everything, like the carpet bag in Mary Poppins? We got you.
As Lauren Reilly, a personal trainer, motivator, and self-proclaimed “aspiring boxer” of Ms Buns and Gunz, says, “For me, the right gym bag needs to be large enough to carry all my gear (i.e., boxing gloves, headphones, etc.), chic enough that you wouldn’t mind bringing it to work or out to eat, and durable enough to get tossed around at the gym.”
The Lead & Go Graphic Grip Duffle Bag from Reebok definitely fits the bill.

5. From Work to Gym

As an everyday laptop-toter and exerciser, I can’t get enough of this Shipshape bag from Stella McCartney for Adidas. It features a padded laptop sleeve and interior media pouch that accommodate the way I live, work, study, and work out. I’d go so far as to call this the perfect “lifestyle bag” since it will work for so many of the things women do every day.
Although it also comes in basic black, I love the navy color (aka “dark petrol”), which I think is a simple and stylish win.

6. For the Ballerina (or Barre Fanatic) in You

Carrie Wu, a lifestyle blogger and classically trained ballerina who now does Pure Barre five to seven days a week, says she used to use LeSportsac bags, which she liked because of their lightweight design. Unfortunately, she says they “didn’t always breathe that well.” And if you ever go hard, you know breathability is not a luxury—it’s a must.
Now Wu loves her Vera Bradley bag because it’s “stylish and fun, but practical and [has] just enough room to store my essentials (barre clothes, barre socks, shoes, towel, water bottle, and much more).”
We love the Lighten Up Ultimate Gym Bag from Vera Bradley, which will let you show your style through a variety of colorful patterns. The real kicker? This bag will stand up to a good washing.

7. For the Hip Yogini

The Gaiam All Day Yoga Tote is definitely on our wish lists right now. Its inventive side-secure system will handle your bulky yoga mat (thank goodness that’s solved), and the zippered compartments are a perfect nesting spot for whatever else you need to carry pre- and post-namaste. Plus, the understated gray fabric serves up seriously hip style with a side of functionality. Win!

8. Lovers of Organization and Sleek Design

If you live for the aesthetic fineries in life, Athleta hears you. The Totally Trippin’ Gym Bag from their current collection may have a goofy name, but it has a cool, sophisticated design that doesn’t skimp on fashion or function. Seriously, it looks so put together, you could definitely let it double as your main work bag. With offerings like an interior shoe bag for your muddy kicks and multiple interior and exterior pockets, you can stay organized and look sleek as heck both in and out of the locker room.

9. A Bike Commuter’s Best Friend

You may be a hardcore bike commuter all throughout the winter months or just a fair weather cyclist. Either way, you need a gym bag that’s more than just a rucksack—one that won’t keep falling off your shoulders as you go to and fro on your sweet ride.
This gorgeous eco leather bike commuter bag from MmeVelo can be worn as a regular backpack or be mounted on the back of your bike like a saddlebag. Problem solved.
Its gold-toned studs lend shimmer to an otherwise muted color palette, which will add the perfect little bit of edge to your work-to-gym ensemble.

10. Actually Works for Your Run

If you work just a few miles from home or are trying to get in your miles for marathon training, you may have, at one time or another, been tempted to try out the ever-elusive “run commute.” Especially if your office has a gym with a shower in it or if you plan to bus it there and run on the route home, this may sound like a super appealing way to multitask. The question is this: How can you carry your necessities? A normal backpack is way, way too bouncy, and a little running belt with pockets just isn’t big enough.
Enter another life-changing product from lululemon: the Run All Day Backpack II. It’s so cute and compact you wouldn’t think it could hold everything you need, but somehow it does. It doesn’t come cheap, but if you really want to nail the run commute, there’s nothing else quite like it.

11. For the Retro-Style Gym Queen

Oh adidas workout wear, why can’t I quit you? In addition to the fact that this retro glam logo gym bag perfectly matches my current pair of adidas running shoes, it’s also functional, durable, and roomy enough to work for a totally exercise-addicted gym rat with tons of gear.
The Squad III Duffel Bag, which is accessibly priced, is billed as having “a spacious main compartment with zippered pockets for easy accessibility and organization” and “a ventilated exterior compartment [to keep] your shoes and post-workout clothes separate.” Get in my shopping cart already!

12. For Getting Out Into the Wilderness

I do my fair share of hiking and trail running (just don’t ask me how fast I am), so I know [linkbuilder id=”2552″ text=”the importance of hydration”] when you’re far from a treadmill cupholder or water fountain. Enter the extremely cool “hydration backpack,” which includes a watertight pouch called a “bladder” (yuck) that you can fill with water or your favorite sports drink and just strap on your back. You won’t need to wrench your shoulder around to fish out a bottle every time you need a sip, since a long bendy straw with a bite-down mouthpiece makes this hydration solution hands-free.
These bags are designed with the liquid held high up on your back, and I can say from experience that this results in minimal bouncing. There is always at least some if you’re running with liquid weight in tow, but you get used to it fast.
In the past I’ve used a CamelBak bag for my trail runs, but when I saw the nine different “festival” color options from the SoJourner brand available on Amazon, I couldn’t wait to share.

13. Minimalistic Design

Are you a fan of normcore? Are you put off by “fancy schmancy big bags” that promise the world and then are just too heavy or bulky or covered in a million pockets? We say, go minimalist!
The adidas Alliance Sport Sackpack is definitely just that, and it’s also a steal. Its basic drawstring design and black and “pink zest” pattern will fit in and function anywhere you need to go without a lot of bells and whistles.
“I love a gym bag that is light and hands-free,” says Nicole Brodie, founder of an online fitness and wellness program designed specifically for women who are planning to conceive—cool, right?
“I’m always on the run and I need a bag that I can put keys, water bottle, phone, and gym towel in … I can’t stand heavy bags, that end up [mostly] empty and super heavy,” she says. “I find a crossbody bag or a drawstring bag on my back is perfect… Understated, yet super cool.”

14. For the Nursing Mom on the Go

As the mother of a 2-year-old, I’m not breastfeeding anymore, but I can certainly recall how much it sucked (pun intended) to pump and pack and tote that milk when you’re not in the same place as your mini-me. Get your body (and your peace of mind) back with this very cool travel breast pump and milk storage bag that can double as a workout tote with enough room to toss in the essentials. Plus, the trendy patterns scream “cool lady,” not “sleep-deprived mom.”

15. Futuristic Style and Utility

This one is a bit of a love-it-or-hate-it wildcard, and it doesn’t come cheap. But if you’re into the futuristic street style look, you’ll absolutely die when you see the Dakota Backpack designed by Dagne Dover. Fashion meets function with five muted and ultra-hip colors of quick-drying neoprene to choose from.
Alice Williams of Honestly Fitness shares that she “looks for backpacks which have a variety of pockets (to store small items such as hair bands, locks for gym lockers, etc.) and moisture wicking fabric so that my workout clothes don’t ruin [the bag].” Check, check, and check. Williams says that moisture-wicking thing is “an especially helpful feature if you plan to use your gym bag for hikes…like I do often.”
Good point!

16. Treat Yo’self

If you’ve got money to burn, or maybe high style and gym life are just really high on your priority list, then this splurge might be worth it. Louis Vuitton handbags couldn’t get any more famous, but did you ever even think of snagging a high-end gym duffel from this iconic fashion house? Yes, they do make them.
This lovely, soft duffle from the 2017 collection, the Neo Eole 65, is lightweight yet structured enough to keep everything from your running shoes to your Nars makeup palette (for after your workout), to your lacy unmentionables under wraps. Just be prepared to get out that plastic, given the price tag.
Inspired? It’s time to toss (or, better yet, recycle) that smelly old rucksack and upgrade to a new boss gym bag, built for a boss lady like you.

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Healthy Relationships Wellbeing

Barbells And Bae: Why You Should Start Working Out With Your Significant Other

Post author By Cammy Pedroja
Post date November 14, 2017

I can’t think of anything that makes my spouse happier than going on a family bike ride on a crisp fall day. It sounds kind of basic, yes, but I have to agree. Nothing quite compares to the cool fresh air blowing in your face while you check out the changing leaves and revel in your shared endorphin boosts and smiles. Another thing that makes this autumn family tradition so special is that we started going out of our way to ride bikes together like this about a decade ago, way before marriage and a mini-me entered the mix.
Could this early (and somewhat sustained) effort to sweat together have contributed to our apparent ability (and desire) to stay together? Science says it’s possible—even likely.
To start with, there are tons of obvious reason why combining workout time with romance is a modern couple multitasking win. You have built-in quality time, you keep each other motivated with the buddy system, and you experience a shared endorphin boost, meaning you’re making happy memories together. And that’s just the start.

Sweat together, stay (happily) together.

No matter how you measure success, coupling up works. Do you and your partner want to trim down? A 2015 study found that couples who set weight loss goals together were twice as successful as those who set them alone.
And if you’re in it for the long haul, you’ll be interested in research published in the Journal of Sports Medicine and Physical Fitness that found married couples who set out to exercise together have much higher rates of sticktoitiveness.
But perhaps most importantly, findings published in the Journal of Personality and Social Psychology strongly show that partners who exercise together report higher rates of happiness and satisfaction within their relationships.
Sound appealing? Grab your boo and throw on some spandex.

Workouts for Two

Running

Either see the sights together as you pound the pavement or challenge each other while watching a quiz show on side-by-side treadmills.

Biking

See the countryside or choose a destination date five to 10 miles away. Have a pint of beer at your turnaround point, then pedal home for some Netflix and chill.

Gym (or Home Gym!)

Grab a medicine ball and play catch. From overhead passes, feet-to-feet sit-up passes, and core-strengthening back-to-back twists, you’ll get a great workout and have a free pass to get handsy at the same time.

Sidestep common roadblocks.

It’s hard to be a good motivator when you’re raring to go and your partner is…less than energetic. Support each other by scheduling your workout days to avoid other activities that will sap your energy, at least until your workout is over.
Maybe one of you is fitter (faster, stronger…whatever) than the other. No sweat. Maybe one person’s hard workout day is the other’s easy day. Problem solved.
Even though our nutso busy lives mean we can only exercise together a few times a month at this point (for hiking, biking, and even the odd three-hour partners yoga workshop on Valentine’s Day this year…which I loved it but he did not), my hus and I have really never stopped enjoying getting outside and doing heart-pounding activities together.
If you’re looking to take the plunge and work out with your partner, we say go for it.

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Fitness Advice x Motivation Sweat

Play In The Leaves! These 4 Outdoor Workouts Are Perfect For Fall

Post author By Cammy Pedroja
Post date November 9, 2017

This past weekend, my toddler and two buddies had an all-out jumping, laughing, rolling around, slugs-in-their-hair play fest in a giant yellow pile of leaves. Besides being the cutest thing ever, it got me feeling a bit jealous…maybe not about the slugs, but still, I wanted that carefree fall feeling!
While not all of us are prepared to actually get down and dirty rolling around in the leaves, we can still take our exercise time outside and enjoy the spectacular autumn weather while experimenting with these workout ideas.

Multi-tasking for the win!

Inspired by my 2-year-old (and an increasing demand for clean sidewalks before trick or treaters arrived) I took to the street…right in front of my house. You see, according to WebMD, an hour of raking leaves can burn between 350 and 450 calories.
The number of calories you’ll burn raking depends on lots of things—including your size, age, and fitness level— so I tested WebMD’s assertion with my Fitbit, raking and hauling leaves in my yard for about 90 minutes.

Here’s what my leaf-conquering workout looked like:

5-minute warm-up of walking up and down the block swinging my arms and breathing
Six 10-minute sessions of all-out speed raking leaves into neat piles, switching arm positions on the rake to keep balanced
A short break after each power-raking session
25 minutes of slower—but more demanding—bending and scooping to bag the raked leaves
5 minutes slow walking (surveying my clean empire) to cool down

My calorie burn ended up slightly lower than WebMD’s claim (according to my fitness tracker, anyway), but I definitely felt a bit of burn in my torso, shoulders, and hips.
As trainer Joshua Margolis told WebMD, “Raking and bagging leaves is particularly good because you also do a lot of bending, twisting, lifting, and carrying—all things that can build strength and engage a lot of muscle fibers.”

Celebrate fall sports (and unleash your inner badass).

If you get pumped up watching all the baseball and football on TV this time of year, why not combine that fervor with the fall temps in your favor to get into a heart-pumping stair routine?

Here’s a 20-minute stadium stair routine to try:

Minutes 1 to 3: Walk or jog up and down the stairs for a light warm-up
Minutes 4 to 7: Sprint up the stairs (taking each individual step) and jog down, resting 30 seconds at the bottom
Minute 8: Set your timer and rest 1 minute
Minutes 9 to 15: Sprint up the stairs (skipping every other step) and jog down, resting 30 seconds at the bottom
Minute 16: Rest for 1 minute
Minutes 17 to 19: Set an interval timer for 30 seconds of work and 30 seconds of rest for a total of 2 minutes. Standing at the base of the steps, hop with both feet onto the first step. Hop back down and repeat.
Minute 20: Walk up and down the steps for a cool-down

Combine your leaf peeping with a killer workout.

Trail running is hands down my favorite outdoor fall workout. During the winter, outdoor runs can be foiled by snow and ice, while in the summer, high temps often keep me resigned to running on a basement treadmill. But in the fall, temperatures tend to be perfect for beautiful outdoor runs on your city’s scenic paths and trails.

Design a fall trail run with the following components recommended by longtime running coach Jenny Hadfield:

A 10- to 15-minute warm-up
Running for your desired amount of time instead of planning according to distance, because trails can be way more demanding than flat road
Modification of your pace based on the terrain, for example, walking up or down steep or rocky inclines if you need to

Unless you’ve already been trail running, plan for no more than one outing per week to start, then add more runs based on your availablility and physical preparedness.

Give back and get outside.

Although charity fun runs can definitely get you out and moving, it’s possible to realize your fitness goals while giving back to your community in other ways, too. Maybe you’re not able to adopt a rescue dog right now, but that doesn’t mean you can’t get your snuggly pooch fix while working out in the crisp air. Animal shelters all over the country need volunteer dog walkers and runners—a perfect opportunity for doing good and feeling good at the same time (with an adorable companion!).
The American Society for the Prevention of Cruelty to Animals (ASPCA) recommends visiting Petfinder.com’s shelters and rescues page to find a center near you that needs help.

Tags organic

Fitness Advice x Motivation Sweat

How To Maintain Your Shape (And Sanity) While Recovering From An Injury

Post author By Cammy Pedroja
Post date November 1, 2017

Like many women, I use habitual exercise not only as a way to stay fit and bolster my health but also as a way to keep myself from going all-out nuts. The endorphin boost, the release of anxious or angry energy, and even just the time to get out of my head and into my body are all among the reasons that exercise is way at the top of my self-care regimen.
So what happens when an unexpected injury sends you to the sidelines? You lose that all-important outlet and need to develop some new strategies to maintain your physical and emotional health.
About six years ago I developed a chronic overuse injury in my right leg (the generic term is runner’s knee) that made running, walking, and sometimes even just standing super painful. That should’ve been an indication for me to stop, right?
Well, I was stubborn, and I made that classic amateur mistake of confusing pain for the discomfort we’ve been told is part of athleticism.
I had become so reliant on long-distance, steady-state cardio for controlling my weight and keeping my anxiety in check that I just couldn’t follow doctor’s orders of staying off it long enough for it to fully heal. I kept returning too soon, re-injuring myself repeatedly for more than a year—a cycle that was vicious enough to eventually land me crying and limping into an orthopedic surgeon’s office.
What could I have done differently to help myself [linkbuilder id=”6442″ text=”stay sane”] and healthy while I needed a rest? Oh so many things.

Get your wiggles and your crazies out.

This is what I tell my toddler when she’s acting up or showing destructive behavior. I make her jump around waving her arms and legs for as long as she can before flopping over. And this is basically what I’m doing for myself when I make sure I get my workouts in.
Did you know you can become addicted to exercise, which means you might suffer withdrawal symptoms without it? Exercise has long been known to benefit a restless or depressed mind, and when you can’t get it because of injury, illness, or whatever reason, you may suffer if you don’t re-calibrate your mental health self-care to account for the missing piece.
For example, my surgeon, who happened to also be a cancer-surviving, award-winning triathlete, told me that the only way he kept his sanity when a punishing cancer treatment schedule sidelined him from triathlon training was fanatically doing crossword puzzles during his time in the hospital.
Whatever it is—meditating, getting massages, or even just obsessing over a new murder mystery series—finding other ways to stay focused, giving yourself an endorphin boost, or mitigating an unsettled mind can be key to staying sane while on a layoff from exercise.

The 411 on Active Rest

Just because you have an injury, that doesn’t necessarily mean you’ll be completely confined to the couch.
Let me stress that you should follow doctor’s orders here, but depending on the severity and location of your injury, there may be some forms of exercise that are still available to you while you recover. Working out while working around a specific body part or group of muscles is part of the concept of cross-training, which can keep you going strong and injury free when done correctly.
For example, many common fitness injuries have to do with overuse of one muscle group or repeated pounding damage to one joint. If you find a form of activity that doesn’t exacerbate your injury (a professional trainer or physical therapist can help you with this), you’re golden.
So if you injured your knee from repetitive high impact to the joint (like I did), you might be able to cross-train by switching to cycling, swimming, aqua-jogging, or even hand-cycling if your gym has that machine. In fact, adding biking and swimming to my routine is how I made the evolution from runner and yogi to include hobby triathlete. So, silver lining? Yep.

Keeping It Tight in the Kitchen

Have you heard the phrase “you can’t outrun a bad diet”? If you’re sidelined from working out while you’re on a weight loss journey—or even just on a lifelong mission to maintain a healthy body—losing the metabolism-boosting and calorie-burning effects of exercise can feel devastating.
Still, remembering that you have control over the food you eat can put things back in perspective. If you’re burning fewer calories throughout the day because you’re resting more and exercising less (or not at all), then you can adjust your calorie intake to make sure you won’t gain weight during your recovery. And if weight and body composition is your main concern while injured, you will feel buoyed to know the results of several studies say that diet is overall more important to sustained weight loss than exercise output. The takeaway? Adjust your food intake to fit with your altered physical output and stay on track.

Getting Back out There on the Quick

No matter how much encouragement and well-meaning advice you get while you’re recovering from an injury, the fact remains that you just want to heal and get back to your grind, right?
In addition to your efforts to stay fit and positive while you allow yourself the time to heal, remember to make use of those tried and true quick recovery methods: RICE (rest, ice, compression, elevation), eating nutritious meals, and even alternative recovery methods like getting massages and acupuncture have been shown to help. In the end, follow the advice from your doctor, stay focused, and know you’ll be back on top of your game soon.

Tags Featured, organic

Health x Body Wellbeing

Essential Oils 101: Aromatherapy And Beyond

Post author By Cammy Pedroja
Post date October 30, 2017

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

A few years ago, a friend who had been struggling with depression told me she was feeling “basically cured” and gave most of the credit to her newfound study and practice of aromatherapy. My interest was definitely piqued, as I’m constantly looking for green and natural ways to boost health and happiness. Still, even as an open-minded wellness nut who’s willing to try almost anything once (and someone who has used natural products containing essential oils for years), I saw her claims for what they were: an anecdote from a friend, not definitive proof of healing properties.
Of course the ancient Greeks, Romans, Chinese, and Egyptians all used oils in their healing practices. Even Hippocrates—the guy who pretty much invented Western medicine—was said to be an expert in the medicinal application of botanical oils. But then, of course, anyone who tells you that essential oils will completely fix your life just might be trying to sell you snake oil.
[related article_ids=1003959]
So is there modern, objective evidence that using essential oils in natural remedies, aromatherapy, topical beauty applications, and green cleaning products can produce real, beneficial results? Yes there is.
It’s time to explore what you stand to gain by adding essential oils to your life. It’s important to consult your doctor about any serious medical issues you may have, rather than attempting to self-medicate exclusively with essential oils (or any other at-home therapy), but empirical evidence suggests that adding essential oils could be a major win for your wellness.

The Top 5 Essential Oils Beginners Need to Know

You may already have a few essential oils rolling around in your bag of tricks, or you might be a novice. Either way, learning how to incorporate these classic essential oils into your healthy living practice safely (more on the importance of dilution to come!) is easy even for beginners.

1. Lavender

You already know it smells amazing and that sleeping with a sachet of dried lavender under your pillow can bring you sweet dreams. Kac Young, PhD, a naturopathic doctor and author of The Healing Art of Essential Oils (which I recently read and loved), says in her book that if she could only use one essential oil, lavender would be her choice. She cites lavender’s extra long list of beneficial properties, which range from it being antimicrobial and anti-inflammatory to being a powerful relaxant, while still being “one of the most gentle.”

Multiple studies have found that lavender oil can help with an array of issues in addition to its well-known use for encouraging sleep. Research shows it facilitates wound-healing and can help calm dementia patients. I sometimes pour a few drops into my nighttime bath to help me unwind, then sleep like a baby. Zeyah Rogé, a massage and mental health therapist (as well as yoga instructor) who has long incorporated essential oils into her practices says lavender is one of her top favorites because of its helpfulness “for nervous system balancing,” as well as being good for the skin, “particularly in healing burns.”

Try This:

Itchy skin from a bug bite, bee sting, or even a chronic condition like eczema? Young advocates dabbing a bit of diluted lavender oil right onto the itchy spot, then waiting calmly for the soothing relief to roll over you.

2. Peppermint

In addition to affording us minty-fresh breath and the flavor of our favorite Christmas candies, peppermint has been proven useful for a slew of holistic uses. From relieving nausea and stomach pains (think of all those minty antacid tablets on the market) to improving focus and lowering fevers, the therapeutic uses are well documented. In fact, peppermint oil is one of the best medicines we have for treating irritable bowel syndrome. It’s important, however, if you’re using peppermint as a topical or orally ingested treatment that you stick to using it in diluted form, as it is possible to use too much.
Rogé uses this fresh-smelling oil for its antibacterial properties, and Young inhales the stuff directly, or in steam, to soothe respiratory issues during a cold or flu. Think Vicks VapoRub.

Try This:

Can’t stop snacking? Peppermint can act as a mild appetite suppressant. “Inhale peppermint essential oil to stave off the munchies,” says Young.

3. Lemon

It turns out that lemons are good for so much more than spritzing in a refreshing summer beverage or bringing a hint of acid to your dinner. According to Young’s book, it’s known to have “antiseptic … antimicrobial, antibacterial … and even antifungal” properties. The essential oil of lemons is the most concentrated way to harness their disinfectant power as a kitchen and bathroom cleaner, a natural skin-brightener, or even an at-home wart remedy. Perhaps the best use for lemon essential oil is its proven ability to boost happiness, alertness, and general clarity of mind when inhaled. So if you’re feeling down or dull, lean in and take a whiff!

Try This:

Sore throat? Add a drop of lemon oil and a bit of honey to your hot tea for a soothing and antibacterial home remedy.

4. Tea Tree

Known for its long list of uses related to clearing up troubled skin, this multitasking oil is one of my favorites (and both Young and Rogé agree). I’ve been using this stuff on mild acne flare-ups since I was a teenager, and I know it works for me.
“Tea tree oil is a known antiseptic and antifungal and is great for treating skin infections,” says Rogé, who opts to add a little tea tree oil to her lotions. Young writes that tea tree oil can be used as a treatment for nail fungus, thrush, and eczema, and a recent study shows that tea tree vapor can prevent the spread of influenza A virus and E. coli phage M13. And if you want to try something simple, you can even boil the leaves to make a healing beverage (thus the origin of its name).

Try This:

Burned your hand while cooking? “Apply two to three drops of diluted tea tree essential oil to soothe minor burns (think first degree). It will also help prevent scars from forming,” says Young.

5. Eucalyptus

Besides having the evocative smell of the Northern California eucalyptus groves I used to play in as a kid, this pungent oil is known as something of a cure-all in the home remedy world.
You can use the oil from this Australia-native tree in mouthwash to freshen breath or as a salve to heal minor burns and wounds or relieve pain from bug bites or bee stings. Rogé even puts some in her home cleaning products because of its well-known germ-killing powers.

Try This:

After a long work week followed by a night of dancing in heels on Saturday, you might have developed some nasty blisters. Instead of popping them or toughing it out with Band-Aids, Young recommends putting “a drop or two of diluted eucalyptus essential oil on a blister to alleviate the swelling and to disinfect the area.” Then you can bandage as normal.

Dilution: an Essential Oil Must

Essential oils shouldn’t be used in their super-potent, concentrated forms. To avoid injury, they need to be diluted into gentler “carrier oils” like jojoba or sweet almond oil, or even just water or alcohol if you’re using a plug-in diffuser.
In her book on the subject, Young recommends “a 2 percent dilution (two drops of essential oil per teaspoon of carrier oil, or 10 to 12 drops [of essential oil] per ounce [of carrier])” which is thought to be “ideal for most adults in most situations.” However, children and elderly folks should use even gentler concoctions. In their cases, it’s best to start with the lowest dilution possible, which would be “a 0.25 percent dilution (one drop per four teaspoons of carrier oil).”
If in doubt about using oils on babies, kids, or even yourself, it’s always best to consult with a trained aromatherapist.

Aromatherapy: Do you need a boost?

Are there any particular smells that take you straight back to your childhood or a particularly happy time? For me, it’s the scent of jasmine flowers in the summer, and I even go as far as carrying a vial of jasmine oil to sniff throughout the day if I’m stressed.
As Rogé puts it, “Aromas leave a strong imprint on the brain and connect us to memories and emotions.” I visited her massage practice in Portland, Oregon, where she uses a series of essential oils mixed with the massage oils at different points during the treatment in addition to an aromatherapy diffuser. She explains, “During sessions it can be helpful to include aromas so that there is a smell associated with the positive healing experience. When the client is needing self-care outside of their session they can take a whiff of the aroma and get a ‘hit’ of the goodness of our previous session.”
Think of how a bad smell in your environment can totally disgust and overwhelm you―spoiled fish in your kitchen trash or a pet mess on the carpet, for example. It’s not such a stretch that the positive impact of pleasant scents might be just as powerful.

And when it comes to self-care and mental health, there are some specific oils that have science backing their benefits. But each person is different, and Rogé puts it like this: “My biggest advice for selecting essential oils for self-care is to do a test: simply smell an oil and see how it makes you feel. Notice how your energy shifts, how you breathe, what memories come up. If it is all pleasant then you have yourself a nice self-care essential oil. If you feel anxious, aggravated, or annoyed, well…it clearly isn’t the right one for you.”

Add Essential Oils to Your Self-Care Rituals

Hair

Do you struggle with annoying “snowflakes” falling onto your otherwise polished, black blazer shoulders at work? “Add two to three drops of peppermint essential oil to your regular shampoo and conditioner to stimulate the scalp and help remove dandruff,” Young writes in The Healing Art of Essential Oils. Similarly, Rogé says she loves adding rosemary oil to her homemade conditioner, saying “rosemary oil is great for hair care!”

Skin

Contrary to what you believed in your awkward teenage years, oil is not always bad for your skin. In fact, the oils you’ll use for dilution, like jojoba or argan, make great facial moisturizers because they contain vitamins and fatty acids that can safely hydrate even sensitive skin. Also, consider using diluted rosemary oil as an antiseptic and anti-inflammatory for acne and pimples.

Happiness

Studies show that sniffing essential oils containing limonene (a compound found in citrus oils such as lemon, orange, grapefruit, bergamot, and lemongrass oils) made participants felt increasingly “comfortable,” “soothed,” and “natural.”
Rogé even divulges that she gets a happiness boost by using a scent like diluted rose oil as perfume in order to “feel fancy.”

Relaxation

Can’t sleep? Rub a few drops of diluted lavender oil into your hands and inhale, then smooth any extra onto your pillowcase before bedtime. Young says this also works with wakeful kiddos who are six months and older.

Heal your home.

Years ago, I heard that ants hate the smell of mint, and I’ve been spritzing diluted peppermint and spearmint oils around my kitchen ever since. It turns out my belief wasn’t just an old wives’ tale. Young specifically recommends peppermint and citronella oils in places like your basement, attic, or outside sitting areas where you need a bit of help “keeping bugs at bay.”
For areas in your house that have a special purpose, like bedrooms or the linen closet, she recommends incorporating a few aromatics to set the right moods, such as “rose, ylang-ylang, neroli, patchouli, or clary sage” in the bedroom if you “want a night of passion.” And lavender-soaked cotton balls in closets and dressers “not only keep them fresh-smelling but also to repel bugs, moths, and spiders.”

Rogé says she puts lemongrass or eucalyptus (which both have antimicrobial properties) in her all-purpose cleaning supplies.

Stay safe, naturally.

Just because essential oils are 100 percent natural doesn’t mean they aren’t powerful substances that must be used with care. Doctors say it’s important to let them know what essential oils you’ve been using, since there may be potential for drug interactions. Also, if you are pregnant or have certain health conditions, it’s best to consult a professional before starting an essential oil practice.
Rashes or flare-ups are possible even on healthy skin if you’re sensitive to a particular oil, especially if you use them straight or with not enough dilution. As Rogé cautions, “While essential oils have cleared [my] skin problems, putting too much oil directly on my skin has created a rash. And so, my advice is to respect these oils and listen to your personal response to them to guide your use.”

Like a Boss: How to Make Your Own Oil Diffuser

My favorite way to practice aromatherapy is to use an electronic oil and water diffuser to fill a room with scent. I keep one of these in my living room, bedroom, and kid’s room, and (when I have the wherewithal) switch out the oils for different times of day: lavender or sage for a restful night or lemon for a morning pick-me-up. But if you’d prefer a cheaper or lower-tech way to get the benefits of aromatherapy, Young says it’s super easy to make a simple reed diffuser at home.
You’ll need a bottle or jar (the prettier the better, of course) and a handful of bamboo skewers, which you can find at a kitchen or craft store or with the barbecuing supplies at the supermarket. “Combine ¼ cup hot tap water, ¼ cup alcohol or vodka, and 30 drops of your favorite essential oil,” Young writes. Clip the tips off both sides of the skewers and pop them in the jar with the mixture, then simply wait for “the scent to permeate the room.” If you feel the scent is diminishing before the mixture runs out, “flip the sticks every other day to keep the smells active,” Young advises.
As long as you respect the power and strength of essential oils and use them carefully, they have a lot of positive potential and very few drawbacks.
When you’re ready to get started, there really isn’t one specific brand you need to buy. There are lots of reputable essential oil producers, but it is a good idea to check the label to make sure you’re getting the real thing and not a synthetic product. Young tells HealthyWay she “strongly suggests you purchase only organic or 100 percent pure essential oils.”
This article from Sustainable Baby Steps also has a good list of what to look for as you start incorporating essential oils into your day-to-day routines.

Essential Oils Products You’ll Love:

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Favorite Finds Nosh

Coconut Vinegar: The Next Big Thing Or A Trend Worth Skipping?

Post author By Cammy Pedroja
Post date October 29, 2017

You already love apple cider vinegar, coconut water, and coconut oil. So, how excited are you at the prospect of receiving some of the benefits of both apple cider vinegar and coconut in one tasty liquid? Very, right? The advent of [linkbuilder id=”2259″ text=”coconut vinegar”] in the States has health and beauty bloggers buzzing, but we want to know if the scientific community is ready to make big promises to back up the hype.
Without a doubt, coconut vinegar is the hip, trendy thing, and this newcomer on the Western healthy living scene shows potential to be touted as a hot new “superfood.” But as yet there aren’t enough studies about the use of coconut vinegar to make any scientific conclusions about whether it works the way we hope it does.
While we wait for the results of more research to roll out, experts are looking to coconut vinegar users’ reports of benefits and to data from experiments involving similar substances—such as apple cider vinegar (ACV) and coconut sap—to explore and inform their exploration of the many ways coconut vinegar (CV) might help you [linkbuilder id=”5219″ text=”live your best life”].

So, what is coconut vinegar?

If you’re familiar with ACV, then coconut vinegar won’t seem too foreign to you. Coconut trees and their flowers produce a sap that naturally ferments over time when stored in the right conditions. Vinegar makers like Wilderness Family Naturals (which describes the process of producing CV) then bottle the fermented goodness and voila! A seemingly all-purpose health and beauty elixir makes its way onto a shelf at your favorite [linkbuilder id=”2264″ text=”grocery store”].
While it’s long been used for cooking in South Asian cuisines, it’s a relatively recent import to the United States. So depending on your local grocer’s stock, you may have to head to a health food specialty store or try shopping online to nab it. The U.S. Food and Drug Administration (FDA) hasn’t released precise CV nutrition information yet, but you can look at the info for coconut sap, its source material, to get an idea of what you’re in for.
Word on the street is that coconut vinegar may offer all the benefits of ACV, but with even more promising results. As Claire Martin, a former esthetician-turned-nutritionist who now specializes in holistic nutrition and wellness, explains, “Coconut trees grow in highly nutritious coastal soil [which] gives its vinegar a higher nutritional value than apples … it’s loaded with amino acids, vitamins, and minerals, including B12 and acetic acid.”

According to Martin and beauty blogs like Holistic Vanity, coconut vinegar can be used in the same ways ACV can—from topical beauty treatments to home health remedies, cleaning, and, of course, cooking.
Given all these uses, it would be easy to jump on the bandwagon and invest our hopes in getting big results from coconut vinegar. But when it comes down to it, although there is evidence that apple cider and some other vinegars actually live up to their proponents’ claims, there just aren’t enough studies about coconut vinegar for scientists to tout it as the same or better than other well-researched vinegars.
As nutrition expert Michael Joseph wrote in an article for Nutrition Advance, “The distinct lack of studies on coconut vinegar makes it difficult to provide a fair assessment.” That said, the nutritional content of coconut sap is a bit more impressive than the nutritional content of apples, so it’s not far off to conclude that CV would work similarly to “ACV” with some extra oomph.
Joseph also notes that “despite the lack of specific studies, coconut vinegar is relatively new, and studies will likely appear as it grows more popular in the future.”

Is coconut vinegar worth your time (and money)?

Many sources say CV is worth a try for lots of uses. And given what the experts have to say, it seems like a viable health remedy when it comes to ingesting it, but using coconut vinegar in cosmetic and cleaning applications requires a bit of caution. Read on to find out how you can use CV, when to avoid it, and why.

Healthy Habits

Like other vinegars that have proven health benefits, coconut vinegar is a raw, fermented food, meaning it contains various enzymes that benefit gut health. It functions as a strong probiotic, which is another buzzword in the healthy living community that does actually hold up to the hype surrounding it. So if promoting good bacteria balance in your gut is important to you (and it should be), then go ahead with the vinegar!
If you’re already an ACV user, you likely know that it’s famous for aiding diabetes patients, as several studies have suggested it can help the body regulate blood sugar. Since it’s the acetic quality in vinegar that’s thought to create this effect, and we know that coconut vinegar has a higher acetic content than the apple cider variety, it makes sense to conjecture that coconut vinegar might be equally—if not more—effective, although no studies have proven that yet.

When it comes to known upsides of coconut vinegar specifically, a major one pertains to its taste. According to Martin, it has a “milder, sweeter, and brighter flavor,” than other vinegars, and “doesn’t taste as acidic as apple cider vinegar even though it is higher in acetic acid … which is commonly used to supplement [linkbuilder id=”2261″ text=”weight loss efforts”].”
In fact, in addition to being a calorie-free jolt of flavor that’s great in in tea, marinades, and salad dressings (read on!), Martin explains that “coconut vinegar is loaded with 17 amino acids, vitamins like potassium, magnesium, and phosphorus and minerals like B1, B6, B12, and inositol. Inositol increases insulin resistance and lowers blood sugar. B vitamins are a building block for good health, playing a key role in keeping you energized and [maintaining healthy] metabolism.”

Beauty Bonuses of Coconut Vinegar

ACV is already a well-known tool in many green beauty kits, and Martin says it’s safe to use coconut vinegar just like you would employ its apple cider cousin in your beauty routines. She also says it’s great to use for “hair conditioner or a facial toner” but advises being “careful to patch test because CV’s acetic acid content can be harsh for certain skin or hair types.” Try it out first in a diluted form (mixed with water or another beauty product you know your skin or hair tolerates well), to make sure it’s right for you.
Try this: Soak a cotton ball with one part coconut vinegar to three or more parts water and apply as a homemade toner. Or for a hair conditioning rinse, add a few tablespoons vinegar to a cup of water. Apply to hair and let sit for a couple of minutes, then gently rinse.
Tons of of anecdotal evidence (even from dermatologists) abounds about ACV’s ability to freshen your complexion—and if ACV, why not coconut vinegar, too? Of course, if you want published, scientific proof, you’ll have to wait patiently for research to confirm the testimonials. Still, Women’s Health suggests that vinegar’s pH is ideal to combine with your bathwater for a 15-minute soak to restore the natural balance of your skin. Just make sure not to use it without diluting, as you could come away with a bad reaction.

We do know that ACV has proven antifungal properties, in part because of its acetic content, which means even more acetic CV could help with [linkbuilder id=”2266″ text=”yellowing nails”], athlete’s foot, and even dandruff.

Home Hacks with Coconut Vinegar

Most of my friends (and most definitely my husband and daughter) know me as a bit of a clean freak. In fact, I’d say, for better or worse, my relaxation and happiness are often tied to my sense of whether my home is clean, pleasant, and presentable. Still, I worry about the harsh chemicals that most of the really effective cleaning products on the market contain, so I’m excited about the possibilities of using coconut vinegar as a natural home cleanser that’s safe to use (diluted) around kids and animals.
As Martin tells me, “it’s high acetic acid content” makes it a great booster to “add to your next batch of gym clothes laundry,” or you can “mix with some water for an all-purpose cleaner” that you can store in an easy-to-use spray bottle. My former cleaning lady swears any white vinegar also works as an ant deterrent in the kitchen, but I haven’t found it to be noticeably effective for that.
A 1997 study found straight vinegar in general to be somewhat effective in killing E. coli and Salmonella, and later studies found it to be a good killer of some waterborne bacteria involved in burn infections. But as CNN recently noted, “will apple cider or other vinegars sanitize or disinfect your home? Probably not enough [on its own] to make you feel germ-free.”
So it seems like the evidence for coconut vinegar being a powerful nutritional additive is strong (I’m on board), but the potential beauty and cleaning uses are still not tested enough to convince the likes of me.

Steal a nutritionist’s routine

Martin says she “like[s] taking coconut vinegar instead of apple cider vinegar as a daily tonic during allergy season because of its lighter flavor.” But she warns against drinking it “straight up,” as its high acetic makeup (which is one of the reasons it’s so effective) can literally burn your throat and cause indigestion and (you’ll definitely want to avoid this) flatulence. If you’ve had these problems with ACV before, Martin says she “would not recommend coconut vinegar as a daily tonic because it has an even higher acetic acid content.”
But if you’re up for a little dose of tang, Martin also makes a killer raw salad dressing, and she shares her recipe with HealthyWay:

1 part ground turmeric
1 part coconut vinegar
½ part minced garlic
2 parts tahini
3 parts olive oil
2 parts water
Dashes of salt, ground black pepper, and cayenne

Mix all ingredients until “smooth and creamy,” and you’ve got what Martin calls “a great nutritional powerhouse for cool weather problems like muscle aches, low blood circulation, or colds.”

Vinegar Throwdown: Coconut or Apple Cider?

Okay, here are the basic comparisons:

The two are similar in cost.
Apple cider vinegar is a cloudy light brown (just like unfiltered apple cider), while coconut vinegar is a cloudy white liquid.
Apple cider vinegar is more readily available in brick and mortar stores, but coconut vinegar can be purchased online easily, and as it gains in popularity, it will likely make an appearance at your local grocer.
Many people, including Martin, say that coconut tastes a bit sweet and is more palatable than apple cider vinegar.
Still, it’s vinegar! Don’t expect it to be sugary or taste exactly like coconut.
Bottles of both contain a cloudy blob of goop called the “mother,” which according to Martin is really a colony of bacteria and yeast that contains “beneficial vitamins, minerals, and bacteria.”
CV seems to come out on top nutritionally. As Martin notes, “If compared side by side, the raw ingredients of coconut vinegar (coconut sap) beat those of apple cider vinegar (apples) in every one of the 17 amino acids, minerals, and vitamins that occur in each vinegar.” It’s important to note, though, that some brands of coconut vinegar are made from coconut water instead of sap, and these are not as nutritious, according to Martin. Be sure to check the label before you buy.

Just because something is new (to you) doesn’t mean it’s bad or scary, but the reverse is true as well. Coconut vinegar may be a hot trend, but so far, there’s no evidence that it’s anything close to a cure-all. When it comes down to it, CV is likely just as safe as ACV, and there’s a possibility that it may have some advantages over ACV because it comes from a more nutrient-dense source. It also has a greater acetic content, which might increase its health benefits but could also make it more irritating to people with sensitive skin or digestive systems.

If you’re the type to wait for scientific evidence to weigh in on health and [linkbuilder id=”2265″ text=”fitness trends”], we suggest sitting it out a year or two until the scientific community has a chance to conduct thorough coconut vinegar research. Or if you’re an intrepid explorer who loves to be on the cutting edge of nutritive wellness trends, we say go for it and try adding coconut vinegar into your healthy living practice.

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Fitness Advice x Motivation Sweat

Beginner's Guide To HIIT: What You Need To Know Before You Jump In

Post author By Cammy Pedroja
Post date October 29, 2017

Your sister-in-law does HIIT and so does that one friend from your pilates class. Oh, and your impressively fit co-worker also does HIIT? You may be wondering what it is they know that you don’t. So, just one more question: What the heck is HIIT?
Exercise enthusiasts and self-care warriors out there are naturally curious about this buzzworthy workout that promises big results in just minutes at a time. You care about your fitness, your cardiovascular health, your metabolic conditioning, your body composition, and, naturally, getting that exercise endorphin boost.
From your happy-hour buddies to celebrities like supermodel Karlie Kloss, it seems like everyone is incorporating HIIT in their workout routines. Yet, you have lots of important (and sometimes already conflicting) things vying for your limited time and need to know if HIIT is right for you.
So let’s start with the basics.

The Deets on HIIT’s Popularity

HIIT stands for high-intensity interval training, sports medicine specialist Zarinah Hud, MD, says: “It’s an exercise routine in which you give maximum effort at high intensity bursts, followed by a quick rest phase and repeat this interval.” These rest phases and high-intensity intervals add up to your desired workout length. For example, a HIIT routine could consist in running on the treadmill at an all-out sprint for 30 seconds, resting, then repeating the sprint–rest sequence several minutes.
I’ve done HIIT right in my living room with jumping jacks or burpees, some motivating music, and my cell phone timer, all while the baby was asleep upstairs.
HIIT is so popular not only because it can be snuck into even the busiest schedules but because studies have shown that it can burn significantly more calories and provide greater cardiovascular benefits in a much shorter time than steady-state, moderate workouts. For instance, Hud says, “A well-known study done by the Journal of Physiology showed that 10 one-minute sprints was equal to several hours of steady-state cycling in burning fat.”
Tyler Spraul, a certified strength and conditioning specialist and head trainer at Exercise.com, explains that on top of more efficient fat burning, HIIT can really help you increase your speed and power as well, since it’s “focused on training how you operate at higher levels of intensity.”
“HIIT earns some bonus points here,” he tells HealthyWay, “because it will increase your total work capacity as well.”

More Points for HIIT

Most women struggle to find enough time in their busy days to work out but still want to make fitness and wellness a high priority in their lives. If this describes you, Spraul points out that “HIIT is a great choice when you’re short on time and still want to get a challenging workout in.”
Bosses in their offices? Check. Busy grad students after class? Yup. Moms with a baby who will only sleep for 30 minutes at a time? Regardless of their individual fitness goals and schedules, HIIT stands to benefit them all.
Although both Hud and Spraul stress that too much HIIT can be counterproductive (more on that later), Spraul explains that HIIT is terrific for “your heart and cardiovascular system, which then carries over into just about every area of your overall health.” HIIT has even been shown to be a big helper for your VO2 max, which will contribute to your efforts to become a healthier, stronger athlete.
In short, high-intensity bursts of anaerobic exercise, interspersed with rest, can burn tons of calories and improve overall fitness and health in a New York minute.
Of course it’s cool from a time-management and accessibility perspective that you can do HIIT pretty much anytime, anywhere, with no equipment besides your body and a clock. Simplicity for the win!
This type of exercise is also a big hit (pun intended) with those who “tend to get bored of monotonous sets and reps,” according to Spraul, which could be the antidote for long, dull runs on the treadmill.

The Science Behind the Big Claims

One of the keys to success in HIIT is to realize the sweet spot of your anaerobic threshold, which of course requires appreciating the different between aerobic and anaerobic exercise.
Simply put, aerobic refers to moderate, steady-state exercise that uses your large muscle groups. Anaerobic exercise is shorter in duration but way higher in intensity (think sprinting) and makes use of your “fast twitch muscles,” according to a paper published in the World Journal of Cardiology.
Hud explicates, saying it’s “well documented in the literature that high-intensity workouts burn significantly more total calories and fat calories overall when compared to a conventional steady-state aerobic exercise routine, such as jogging.”
Hud says the so-called after-burn phenomenon is one of the reasons HIIT is so effective. Simply put, HIIT burns fat not only during the exercise but also “for hours after you’ve completed the routine.” Your body uses more energy than usual to recover, which means the calorie burning goes on for about two hours.
So what’s the takeaway for you? The after-burn phenomenon can add between 6 and 15 percent more calories to the overall energy expenditure associated with the workout, according to both Hud and the American College of Sports Medicine (ACSM).

Spring Into Action: How do I try HIIT?

You can do HIIT with tons of different types of exercises, like cycling, swimming, or even calisthenics, although it originated with running as the exercise of choice when the Finnish Olympic track team used interval training to win gold in the early 20th century. As the story goes, around 1910, Finnish running coach Lauri Pihkala started recommending that competitive runners “should include more training that included alternating fast and slow runs,” according to an article from The Science of Running. His method helped two Finnish runners, Paavo Nurmi and Hannes Kolehmainen, achieve victory at the 1912 Olympics.
Though most of us aren’t aiming for Olympic gold, HIIT is still a great choice. Whether you’re running on the open road or doing it indoor style on a spin bike at the gym, a good beginner’s HIIT workout will look something like this: a nice and easy warm-up followed by alternating a short period of super hard effort with a rest period, repeating the interval process until you get to the end of your desired time. Hud recommends anywhere between 15 and 30 minutes of HIIT exercise, and Spraul says, “20 minutes is probably about the optimal time, [though your workout] can vary based on your goals and fitness level.”
And of course, don’t forget to do a nice relaxing cool down.
When it comes to figuring out the right effort level to exert, don’t worry if you don’t have any fancy equipment. You can just go by feel. During the high-intensity phases, Hud advises going to “75 to 80 percent of your maximum heart rate for two to three minutes,” a level of effort marked by “[not being able] to hold a conversation.”
During your “active recovery” stages, she says to shoot for “40 to 50 percent of your maximum heart rate for two to three minutes,” which you can also think of as being able to hold a conversation with a “mild” effort.
We’ve got a video series you can use for for designing your own at-home HIIT workout, or you can consider turning to a trainer to help you put together a personalized routine.

Try This

Choose your favorite “fast twitch”–inducing workout. Maybe it’s running, maybe it’s cycling, rowing, hand-cycling, burpees, jumping jacks, swimming, rope-climbing…whatever. Just make sure it’s something you feel confident going all out with. Some more suggestions for low-tech workouts include jump squats, lunges, mountain climbers, or push-ups.
After completing your normal warm-up, choose how many reps you’ll do (so there’s no cheating once you get tired) and what timing structure you’ll use for your intervals. The ACSM says that using “a specific ratio of exercise to recovery” can “improve the different energy systems of the body.” For example, “a ratio of 1:1 might be a three minute hard work (or high intensity) bout followed by a three minute recovery (or low intensity) bout.”
Our HIIT video series includes exercises for core, full body, upper body, lower body, glutes, and cardio.

Another HIIT strategy is called the “sprint interval training method,” according to the ACSM, which explains that “the exerciser does about 30 seconds of sprint or near full-out effort,” followed by around four minutes of recovery. Then you repeat this interval process three to five times depending on your experience and fitness levels.
Again, don’t forget to cool down! Andrea Fradkin, associate professor of exercise science at Bloomsburg University, was quoted in a New York Times science blog post as saying that although cooling down doesn’t necessarily prevent future muscle pain, it does prevent a “buildup of blood in the veins,” which can cause fainting, dizziness, and an all-around gross feeling (believe me, I know).
So, what to do? Just “walk for a few minutes at the end of a workout and you’ll maintain normal circulation to the brain,” according to Ross Tucker, a physiologist who contributed to the same post. Another option is dialing down the same exercise you’ve already been doing and continuing it at a comfortable talking pace until your heart rate returns to normal.

Watch out for noob mistakes.

High-intensity interval training can help you score some pretty impressive benefits, but Spraul stresses that “it’s just one tool in the toolbox, and should be programmed intelligently as part of a larger approach to your fitness goals… Don’t try to do too much at once!” He emphasizes that when it comes to HIIT, “sometimes less is more.”
Both Spraul and Hud agree that one to three HIIT sessions a week should be okay (closer to one if you’re a beginner) as long as you have a good fitness base and you allow yourself enough recovery time in between. Otherwise, both of them mention that you’d be setting yourself up for an overuse injury.
Never exceed four HIIT workouts per week, and never do HIIT for more than 30 minutes at a time, says Hud. Spraul warns that “If you’re in pain, chances are you don’t need more HIIT and need to try something else for a bit to recover.” As with any new exercise regimen, it’s definitely important to consult with a physician to make sure you’re healthy enough for intense exercise.
Another potential pitfall? Dropping the ball on the nutrition front. When a workout this intense is on the table, Hud advises her patients to “stay away from ‘restrictive diets’ and go for a balanced meal, which would include a moderate amount of complex carbohydrates and lean protein a couple of hours before and after the HIIT routine.”
Nutrition-wise, the most important thing after a hard workout is replacing glycogen, which helps to prepare your muscles to repair themselves. According to Hud, “Research supports a 3:1 ratio of carbohydrates to protein within 30 minutes of finishing a HIIT workout is best for replacing energy stores.”
Trail mix or almond butter on whole wheat toast are great choices.

Thoughts From the Trenches

As a longtime exercise enthusiast, yogi, runner, bike commuter, and hobby triathlete (all pursuits that keep me both fit and sane) I’ve definitely tried incorporating HIIT into my routines before. And boy did I feel great when I powered through my routine…until 20 minutes or an hour or two later when I got a splitting headache, almost without fail.
HIIT sadly doesn’t work for me as a regular part of my routine because I have a headache disorder (daily chronic migraine) that causes certain increased vascular activity to trigger a really, really yucky headache. For me personally, that means being resigned to spending hours on the road, treadmill, or yoga mat instead of just a few minutes in ass-kicking mode to get the results I want.
In a broader sense, it means HIIT isn’t for everyone and affirms the importance of consulting with a trusted healthcare provider before implementing a routine that might hurt or incapacitate you.
Hud and Spraul both mention the importance of having “a good fitness base” before you embark on a high-intensity interval training journey. Like with any exercise, it’s important to make sure you won’t hurt yourself and that it’s safe to go all-out. Especially with HIIT, given the extreme nature of the “on” periods, you could harm yourself if you’re not quite up to the task.
Of course, even if your girlfriend can’t join you in your newfound HIIT regimen, that doesn’t mean HIIT won’t be the magic key to upping your workout routine.
HIIT has hard science and anecdotal evidence from trainers and athletes on its side, so whether you go for HIIT or another approach to achieving your fitness goals, start slow, listen to your body, and give yourself plenty of rest and recovery time between sessions so you can keep going strong.

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Gym x Studio Sweat

9 Popular Types Of Yoga Explained: Which One Is Right For You?

Post author By Cammy Pedroja
Post date October 27, 2017

If you’re thinking about trying yoga, then kudos to you for embarking on a journey that has helped millions of people over thousands of years live their best lives. While many first come to yoga because of its litany of physical benefits and great workout potential, many stay because yoga is an entry point into mindfulness and meditation.
This age-old practice is a wonderfully healthy way to deal with all kinds of modern ailments, like anxiety, depression, and chronic fatigue (more on that later), and has the potential to transform dedicated practitioners into happy, healthy, glowing people.
In the Western world, when we talk about yoga we most often mean the kind that focuses on exercising the body: hatha yoga. But going back to yoga’s origins in Hinduism, the combination of a spiritual, devotional, meditative, and physical practice was intended to help practitioners work toward the ultimate yogic goal: achieving enlightenment.
So although most yoga establishments you’ll run across in your city will be focused on hatha yoga, the term yoga can also encompass other traditional forms practiced throughout the world, like bhakti yoga, which is about spirituality and devotion to the divine and nature within and without.
I love hatha yoga because when my body feels good, my mind follows suit.

Get Moving: Hatha Yoga

Any yoga practice that includes specific movements and series of postures (asanas) is a form of hatha yoga, so unless you’re looking for a non-physical spiritual practice, you’ll want to go for hatha yoga to start. It’s likely that whatever you’ve heard about from friends, articles, or even just passing by that new “hot yoga” studio on your way home from work is hatha-related.
Hatha yoga includes traditional postures, careful movements, breath, and mindfulness work aimed at keeping your mind and body feeling alive, fit, and working together in harmony. Basically, it rocks.
I myself have practiced several schools of hatha yoga for nearly two decades and have felt so much of its power that I am definitely that annoying friend who’s always trying to get people to try it out. So, if your interest has already been piqued enough to want to research popular types of yoga, read on!

Why yoga? Let me count the reasons.

Of course, lots of people come to yoga for the physical benefits, like flexibility, muscle building, increasing balance, and a workout that can be adapted to be challenging yet still low-impact and easy on the joints if needed. And when you invest a bit of time and effort into realizing these goals, yoga will deliver.
But what I’ve felt and witnessed—and what countless others have as well—is that the process of going through the postures (asanas) and the breathing exercises (pranayama) starts to instigate a positive mental transformation as well, and that’s where you can really get hooked.
In fact, Meghan Maris, a highly trained advanced-level yoga instructor (and one of my personal favorite teachers), says she first tried yoga many years ago as a drop-in class at the gym where she used to work out. After talking with the teacher about some back pain she was having, she took a private yoga class and has never turned back.
Maris initially studied at a teacher training program at the Sivananda ashram in the Bahamas and says she was “was so deeply moved that every part of [her] being was awake and vibrant.” After returning for advanced training, Maris eventually spent three years living a completely immersive yogi lifestyle at “the Sivananda ashram located in London, England,” where she even “explored the possibility of becoming a yogic nun (sanyasan or swami).”
From drop-in exercise class to lifelong career, philosophy, and way of life? Yep. Yoga can be that powerful. And it’s got the scientific research to back it up.

Eastern Traditions, Western Science

I love my regular yoga practice and supporting others in theirs partly because more than one controlled scientific study has found that yoga can dramatically benefit people with anxiety (I know I’m not alone in needing this, ladies). Similar studies support the idea that yoga should be understood as a companion treatment for depression and other mental health diagnoses.
In fact, in her comprehensive review of current studies on the benefits of yoga, Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine, points to ample evidence that yoga can be an effective treatment for issues ranging from anxiety and depression to chronic pain, insomnia, immune conditions, arthritis, and even heart and blood pressure problems.
There have been multiple promising studies on yoga as a complementary treatment for post-traumatic stress disorder (PTSD), but one of the most impressive studies I’ve read found that as little as eight kundalini yoga classes (a form of hatha yoga that combines poses and breath work) greatly improved symptoms in women with PTSD.
Given the research and all the anecdotal evidence, it’s hard to think of a downside to yoga. Basically, it feels good, makes you look good, and it can cure much of what ails you. Next up: deciding which kind of class to drop in first.

Which type of yoga will match your style?

Okay, so if you’re convinced it’s worth a try, how are you supposed to cut through the noise and figure out what type of yoga class to sign up for? Before you dive in, take our quiz to find out which type of yoga is best for you.

Hatha yoga in general is a great entry point, but over the years, more than one style of hatha yoga has emerged. Each is related, and you won’t have much trouble moving between styles once you have a foundation in one. In fact, lots of times yoga studios will simply title a class “hatha yoga,” which means you can expect a bit of the instructor’s own preferences in tandem with some mixture of traditional yoga poses and movements.
The different styles of hatha yoga are intended for slightly different purposes. So depending on what you’re looking for in a yoga practice, one of these nine popular types of hatha yoga is sure to fit your vibe.

Vinyasa

Do you want a calorie-torching, muscle-building, generally fast-flowing workout? Vinyasa will make you glow with sweat and calm your mind, all in one challenging class. A warning: Unless the class listing uses words like “gentle” or “beginners,” then a vinyasa class will be best for people who already have a little yoga experience. Maris says to look to vinyasa if you want “a fluid class…though no two vinyasa classes will be alike.”

Iyengar

“Unlike vinyasa, which will be much more varied, iyengar classes are incredibly specific and pay acute attention to detail,” says Maris. It’s great for learning proper alignment in the poses, she explains, especially if you’re newer to yoga. In iyengar yoga, there are strict series of postures that you follow—in order, every time. Sequences tend to build on each other, Maris says, so these classes are best booked in a series, rather than drop-in style.

Ashtanga

Maris says ashtanga is a strong, physically demanding type of yoga. Like iyengar, it also consists of a few set series of postures, from a beginning to advanced set, that lead into each other. According to Yoga Journal, ashtanga might be right for you if you’re into “building core strength and toning the body.” As long as you don’t mind a bit of repetition, ashtanga can help you move your body with intention and get you out of your head.

Prenatal Yoga

You guessed it, any class listed as prenatal will be geared toward safe poses for the mom-to-be (though it’s always good to check with your doctor before beginning a practice). Prenatal yoga can help with everything from easing pregnancy woes to helping prepare mom’s body for an easier labor and recovery. I went to prenatal yoga classes when I was pregnant and too sick to run (“ugh” to pregnant bouncing) and loved it.

Bikram

The original “hot yoga,” according to Maris, Bikram yoga (named for its founder) consists of a set series of postures practiced in a room that’s heated to somewhere between 95 and 108 degrees. Get ready to sweat, because Bikram is very challenging and is not necessarily suited for beginners.
In my case, the heat of a Bikram class brought me close to fainting once! “Many’ people attest that Bikram yoga [does wonders for] promoting detoxification for the body,” Maris explains. So far, studies show that those who can withstand the high temps and demands of Bikram yoga earn measurable gains in lower-body strength and flexibility.

Power Yoga

Also called “gym yoga,” this 1990s invention is a physically demanding form of vinyasa that stems from ashtanga. Years ago, when the majority Westerners thought of yoga as all stretching and bending like a noodle and chanting, power yoga helped us realize how challenging and strengthening yoga can be. The goal here is to get a good workout, so power yoga classes can be varied according to the teacher’s style, but you’ll definitely sweat.

Restorative

Is your body or mind stressed or sore? Restorative yoga “is highly beneficial for folks who lead high paced, stressful lifestyles,” says Maris. It’s also good for people “who tend to do more physically demanding practices.” If you’re a runner, cross-fitter, etc., restorative yoga will be especially good for you. Classes focus on relaxing, prop-supported poses that you hold and breathe through for up to several minutes. It’s great for beginners who want to take things slow and easy at first.

Kundalini

This yoga practice is a rich blend of physicality and spirituality. Look for kundalini yoga if you aren’t afraid of a little chanting and meditation mixed in with your asanas (poses) and pranayama (breathwork). One of the main goals in kundalini yoga is to awaken the spiritual self, so it’s wonderful if you’re looking to do a little soul-searching while you work out.

Yin

Ahhh. Do you feel the need to stretch and relax? Yin yoga is a slow, restorative practice, “oriented to lengthening the connective tissue of the body,” Maris explains. “This means longer holds…and supported postures” while sitting or lying down. Yin is a wonderful way for beginners to get a taste of yoga without feeling physically overtaxed and for experienced yogis who want to set aside time to relax and take it slow.
Need a playlist for your next flow?

What to Expect: Answering a Few Yoga Etiquette FAQs

What should I wear to yoga?

Choose stretchy, comfortable clothes that will allow you to bend over or upside-down without flashing the room.

What do I bring to yoga?

Most people like to use their own yoga mat, but studios almost always offer them to borrow or rent if you don’t own one yet. You can bring water or a towel to a more vigorous class, or you can opt to hydrate or dry off after.

Where and how do I set up?

It’s smart to ask the person at the front desk on your first trip to a studio, as each one is a bit different. Some teachers will want you to grab specific props (the studio provides them). Usually you can watch how other people are placing their mats, such as against a wall, in a circle, or in rows, and follow suit.
It’s also nice to leave an arm’s length between you and your neighbors as long as there’s enough room.

What to leave behind?

Strong perfumes, clanky jewelry, electronics, valuables, judgement

Can I talk during yoga?

Most often, quiet-ish chatting before and after class is par for the course. Many teachers also welcome questions during the class. But besides that, talking or joking privately with your neighbor isn’t really in the spirit of things.

Don’t:

Step on other people’s mats
Do any pose that outright hurts
Show up with yucky, dirty feet (you’ll be barefoot)
Get discouraged if you don’t “get it” at first—Maris says, “With even a little practice, [you’ll] become much more comfortable”

Do:

Keep breathing
Take a break in child’s pose when you need to
“Have a sense of humor!” says Maris
“Stay curious, do a little research, and explore teachers and styles.”

And perhaps most importantly, remember that yoga is about doing something good for yourself—both body and soul. Show up with an open mind, don’t judge yourself too harshly, take a rest when you need to, and, of course, breathe.
It can take years to work up to all the fancy balance and inversion postures you see the pros doing on Instagram, but it only takes one class to feel amazing. Namaste.

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Healthy Relationships Wellbeing

3 Key Questions To Ask Yourself Before Reuniting With Your Ex

Post author By Cammy Pedroja
Post date October 22, 2017

The pain that comes after a breakup is, sadly, universal. But that doesn’t mean navigating your feelings is easy. A widely used mental health inventory ranks separation from a romantic partner as one of the most stressful events in the course of adult life. Sigh.

It’s normal to get to a point where you consider what life would be like if you got back together. But breakups can leave all parties involved in a vulnerable state, which can make good decision-making hard. We think it’s best to consider expert opinions and ask yourself some helpful clarifying questions as you reconsider re-coupling.

1. What’s changed?

You probably broke up for a reason. Was it a heat-of-the-moment decision you now regret, or has something fundamental changed since then? If cheating was a part of the breakup, that doesn’t necessarily have to be a deal-breaker, although the underlying reasons that caused one partner to stray can’t be ignored.

Couples therapist Kelley Kitley told Women’s Health that serious issues like these should be processed with the help of a professional if you truly want to invest in a healthy relationship with your ex, no matter who or what you think was at fault in your breakup.

“Having a third party who is neutral and who can avoid the blame game is extremely beneficial,” Kitley said.

Be honest with yourself and each other about why you want to get back together and about what feelings and behaviors have (or haven’t) changed.

2. Are you putting someone else ahead of yourself?

It’s common for partners with ties that go beyond the emotions (like children or property in common) to feel pressure to be together for the sake of others or because sticking together is logistically less complicated than separating. Maybe your breakup hurt your former partner so badly that you feel compelled to get back together to make them happy, or perhaps your parents and friends loved—and still love—your ex. If this is the case, you need to be honest with yourself about your reasoning.

Marriage and family therapist Susan Pease Gadoua wrote in Psychology Today that her favorite piece of advice on the matter is: “The world doesn’t need more married people. The world needs more happy people.”

3. What’s motivating your temptation to return?

Lonely? Bored? Undersexed? Disappointed by the other fish in the sea who’ve passed through your net since the breakup? These in themselves are not good reasons to get back together with an ex.

Are you driven by your eagerness to “settle down” or return to a sense of stability? There’s nothing wrong with wanting to have your romantic life figured out, but if there’s a possibility you’re trying to fit a square peg into a round hole because you’re just looking for a relationship in general, you’ll want to pause and reflect first.

That said, according to licensed marriage and family therapist David Klow, who spoke to Women’s Health about getting back together, if you truly see something healthy worth pursuing with your ex, it can be worthwhile to settle in and make sure to communicate, communicate, communicate. “It is important for a couple to build on the past relationship,” he said, “warts and all.”

You do you.

And while you’re in the business of asking yourself introspective questions, here’s another one: How are you holding up? Diana Kirschner, PhD, recommends these five ways of recovering from heartache faster: sharing, meditation, sleep, exercise, and even “having imaginary conversations” with your ex.

Finally, consider for a moment that there may be no absolute “right” or “wrong” outcome. There may not be a secret fate, plan, or way things are “supposed” to turn out between you and your former lover. The best you can do is ask yourself a few hard questions, communicate openly, and, ultimately, take care of yourself before (and while) making any big decisions.

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