Author: Lauren Bondi

Categories
Happy Home Lifestyle

Refresh Your Routine With These Small Changes To Your Space

Routines are an organized girl’s best friend. We creatures of habit focus on a scheduled set of tasks that gets us up out of bed and ready to conquer the day. And our daily wind-down rituals help us close out yet another evening and prepare for the morning to come.
If this doesn’t sound quite like you or you’re feeling a little overwhelmed, don’t start by overhauling your entire daily schedule. Instead, try some small changes. These are the little tweaks we suggest you make to your space to help you take charge of your days.

1. Perfect the bedroom.

Everything ends and begins in the bedroom, so why not start our discussion nestled between the sheets? Even early birds can struggle with crawling out of bed from time to time. If you find this happening more often than not, try swapping out your light-canceling curtains for breezy sheers. The natural light peeping in and casting rays across the room will certainly help get you moving.
When it comes to alarms, you can choose to use your phone, a mod clock, or an old-school clock radio. No matter what you pick, try putting it across the room. Not only will this limit blue light and distraction at night, but it will also force you to get your butt in gear and out of bed to silence the morning ringing.

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2. Power down.

Speaking of phones, it’s time to put an end to the incessant checking and re-checking. We understand that these gadgets have become our lifelines, but we also have to know when to shut this habit down.
As you’re getting ready for the day, leave your phone off to the side. Scrolling through the night’s missed notifications will only eat up your precious time. What’s more, why set the tone for the day with a feeling of comparison or catch-up when you can be embodying presence?
To help, we recommend creating a designated power station near the front door. When you’re home, use this space to be your phone’s new landing spot.
Pick a chic tray to serve as convenient pick-up and drop-off location near your door. When it’s not serving as a charging station, it’s the perfect home for fresh flowers and a sweet soy candle.

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3. Style with intention.

Nothing brightens up the mood like a new bouquet of seasonal flowers or a thriving air plant. It might seem superficial, but the things you choose to keep in your home create the vibes you live with. Treat yourself to the little things that will create a cozy sense of hygge year-round.
During your weekly grocery hauls, pick up your favorite blooms to spread throughout your home. There’s nothing like a little greenery to bring vitality to your less-than-lovely days. Light a few candles, string fairy lights around the perimeter of your ceiling, and find your coziest throw.

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4. Create sacred spaces.

To help with at-home movement, create areas for bodyweight workouts and sweet-souled yoga practices. No matter how big or tiny your abode may be, find a corner (or a room!) that offers a zone free of clutter and full of motivating ambience. If need be, place furniture on sliders for stress-free removal. In tighter quarters, you can even opt for two smaller nesting tables versus one larger. This will help you clear the space with greater ease and even offer you a few more options for future feng shui transformations.
Having one area dedicated to these daily habits will help set the mood when the time comes to roll out your mat. Depending on preferences, this may be the perfect addition to your morning or evening routine. Take the extra 15 minutes you might spend on your hair and opt for a revitalizing flow instead. If you’d rather ground down before bed, leave your phone at its new station then melt into a few restorative asanas.
For moments calling for peaceful meditation or quiet reading, find a cozy nook in your home to snuggle into. For the happiest heart, we recommend sipping some steamy herbal tea to top it off.

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5. Change it up.

The best way to feel different is to actually be different. To that end, change up your flow by changing up your space, literally. True, moving your furniture or painting a wall isn’t exactly a small change, but physically rearranging items is a great way to reframe your mindset.
If your couch has lived against the wall for years, try bringing it into the center of the room. If you’re a bit more strapped for space, swap your side tables or move an accent chair to the other side of the room. Thinking even smaller? Switch out your lampshades, layer rugs, or rearrange knick-knacks and coffee table books.
Make a few small (or big) changes to help you look at your space differently; you just might be surprised how it has the same effect on your life.

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Categories
Conscious Beauty Lifestyle

Move Over AHA And BHA: PHA Is The New Acid Everyone's Talking About

If you’re a self-proclaimed skincare enthusiast, chances are you’re familiar with chemical exfoliation. Depending on your routine, this may look like a nightly cocktail of serums, twice-weekly masks, or even regular chemical peels from your fave esthetician.
Most of these chemical exfoliants use alpha-hydroxy acids (AHAs) or beta-hydroxy acids (BHAs) as their main ingredients, depending on what they’re targeting. If you’re at all familiar with chemical exfoliants, those should be pretty familiar to you, but now there’s a new one trending: polyhydroxy acid.

Polyhydroxy what?

Polyhydroxy acids (PHAs) are the youngest generation of acids, and oh are they powerful.
AHAs and BHAs are key ingredients in many chemical exfoliants and they’re known for their ability to strength the skin’s barrier, fight signs of aging, and provide supple hydration. AHAs, like glycolic acid, stimulate collagen production, meaning they’re great at reducing fine lines; BHAs, like salicylic acid, can penetrate pores deeply.
Studies have found that PHAs offer similar effects as both these well-known acids, but with notably fewer severe irritation responses for individuals with sensitive or dry skin.
The effects of PHAs are as comprehensive as they are plentiful. These acids:

  • Exfoliate the skin, which is crucial for removing layers of dead skin and revealing healthy new cells
  • Increase moisture retention, which can decrease signs of aging and improve the appearance of potentially worn-looking or dull skin
  • Contain antioxidants, which fight free radicals and can increase the effectiveness of sunscreen, further protecting the skin from UV exposure
  • Improve the skin’s natural barrier systems, which protects against harmful substances
  • Reduce inflammatory flares caused by dermatological conditions such as those listed above as well as acne, psoriasis, and melasma.
  • Enhance overall clarity, brightness, smoothness, and elasticity

Who should use PHAs?

While PHAs can be advantageous for every skin type, if your skin tends be hypersensitive when using products or performing peels with AHA or BHA, you’d likely benefit greatly from incorporating PHAs into your skincare routine.
The multiple hydroxyl groups in PHAs contain larger molecules than those in their sister acids, which slows down their absorption rate, meaning they cause less topical irritation. So if you have sensitive skin that can get irritated from too much AHA or BHA use, PHAs might be the acid you’ve been looking for. This means that even individuals with conditions like atopic dermatitis or rosacea don’t need to miss out on acids’ age-defying benefits any longer.
Notice any stinging or redness with AHAs or BHAs? It just might be time to make a switch!
We also want to note that the studies on PHAs’ effects have been replicated for black, Caucasian, Hispanic, and Asian skin, which supports their widespread application and effectiveness.

How should I use PHAs?

As a good rule of thumb, begin your new protocol by applying PHA-containing products once per day or even once every other day. After taking note of how your skin responds, you can increase the frequency to twice a day. This type of progressive onboarding will need to be done for every product you plan on introducing! If you notice any itching, burning, or swelling, stop!
No matter where you are in your skincare journey, make sure you’re using an adequate moisturizer morning and night in addition to sunscreen with at least SPF 25 every single morning. Though PHAs have been shown to not increase sun sensitivity and potential burning like AHAs and BHAs, it’s still a good habit to practice.

Our Current PHA Faves

So, we’re all clear that PHAs should be in our daily arsenals, but which products should you pick up? Easy! Because PHAs have so many benefits, you can can find them in cleansers, creams, lotions, and serums. Whatever your skin may be needing most, there’s sure to be a product that’s perfect for you.
Looking for a cleanser? The Age Reverse Bioactiv Wash from Exuviance combines PHAs, maltobionic acid (derived naturally from maltose sugar), and botanical extracts to remove makeup, resurface your skin, and prep your canvas for the next step in your routine.
Skincare giant Glossier has jumped in the PHA game with the star of their 2018 show, Solution. Use it after cleansing to exfoliate dead skin cells for get brighter, clearer skin. (Just a note, Solution does also contain AHAs and BHAs, so if you’re sensitive, proceed with caution.)
Not using a toner? You should be. Also from Exuviance, this Moisture Balance Toner will even out your skin’s pH while using PHAs to hydrate.
Finally, get in on the PHA serum fun with the Hydrating Serum from PCA Skin. This is a perfect step right before moisturizer as it will condition, boost collagen production, and calm any redness or irritation leftover from exfoliation.

Categories
Fitness Advice x Motivation Sweat

Why Sore Muscles Aren’t Always A Reason To Skip The Workout

Some of us endure more aches and pains than others, but muscle soreness is a fairly universal experience. Since muscle tissue covers the entire body, muscle soreness can be felt almost anywhere. From stiff shoulders to nagging IT bands, your soreness can paint a picture of what’s happening beneath the surface.
Whether we’re setting a personal best at the squat rack or busting out a 60-hour work week, we can feel the somatic manifestations that indicate the residual impact of our efforts and lifestyles, and in many cases that means muscle soreness. The question then becomes, “What does this soreness mean for me, my body, and my routine?”

Understanding the Pain

Suffice it to say, muscle pain can be the result of a variety of causes including but not limited to tension carried in one area of the body, stress-related exacerbation, overuse during exercise, or even injury. Understanding why you’re feeling post-workout muscle soreness and how to approach it can be confusing, but we’re here to help!
As irritating as it may be, soreness after an intense workout is completely natural. It’s a sign that your muscles are benefiting from the applause-worthy effort you’re allocating to your training. Most active individuals have experienced a broad spectrum of muscle soreness throughout their journey, ranging from intra-workout exhaustion to struggling to climb the stairs the next day. The latter can often be the most severe form of muscle soreness, plaguing individuals with swelling, muscle aches, stiff joints, and even weakness in the hours following the sweat sesh.
If you’re keen on understanding these processes on a scientific level, here’s a crash course: The brief burning associated with effortful training and longer-lasting pain are both influenced by the same molecules in the body. The pain receptors associated with muscle soreness only respond with feelings of fatigue and pain when the specific molecules are present and grouping with one another. What often contributes to the transition from short-term burning to true delayed onset muscle soreness, or DOMS, may be a markedly stronger concentration of these molecules in the muscle and surrounding connective tissues.
Combining this biochemical reality with exercises that increase the likelihood of tears is one sure-fire way to wake up feeling nasty.

The Dreaded Delay

Delayed onset muscle soreness, aka DOMS, varies from the typical muscle soreness that develops during exercise. Instead, DOMS emerges “12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours” afterward according to the American College of Sports Medicine (ACSM). Whether someone notices their pain peaking on, say, the second or third day after an intense workout is highly variable. This is essentially due to the nature of human beings as bio-individuals. Also noteworthy?  Preexisting inflammation, accumulating stress, and even dehydration can also influence how muscle aches manifest, potentially accelerating or complicating the process of post-workout soreness.
There are a wide range of activities that have the potential to cause DOMS due to the biomechanical processes involved. During heavy training, microscopic tears are made in the tissues and fibers of the muscles actively being used. Individuals are most likely to experience this and the resultant muscle soreness when they’re introducing new training stimuli. This can include trying out a new mode of exercise, increasing weight in the gym, or amplifying the volume of the training load.
According to the ACSM, individuals who routinely take part in strength training (i.e. bodybuilding and weightlifting), decline walking, jogging, step aerobics, and jumping are especially prone to experiencing DOMS. These activities are commonly associated with microtears in the muscle due to the dynamic eccentric motions they involve. During an eccentric exercise, the muscle is lengthened. Conversely, a concentric exercise involves a shortened muscle. For example, you perform a concentric movement as you curl a dumbbell, contracting and shortening the bicep. You perform the eccentric portion of the movement as you lower the dumbbell back to the starting position, with the bicep fully stretched and elongated.
With that said, if you see that your personal trainer is planning out a gnarly day of “negatives,” get ready for some pain. This type of workout has the athlete focusing on eccentric movements more than usual, with greater tension and time spent in the elongated portion of each lift. The same goes for the runners who opt for sprinting down the hills of their weekly courses as opposed to taking a more graceful (and less high-impact) walk. That quick escalation in force is sure to cause a reaction, and—depending on a person’s fitness level—some muscle soreness during and potentially after the activity.

Busting the Muscle Soreness Myths

Muscle soreness is just lactic acid buildup, right?

Wrong. This is one of the most common myths floating around conversations on post-workout pains. In fact, lactic acid is not a component of DOMS at all. During exercise, our bodies break down molecules for energy. During this process, it’s normal for cells to become more acidic, which is typically at the root of the muscle-burning sensation you feel toward the end of your WOD. Lactate is one of the byproducts of this process, but what many people don’t realize is that lactate is actually cleared from the body within 30 to 60 minutes of finishing a workout, which means it isn’t causing the soreness you’re experiencing hours or days after your sweat sesh.

No pain, no gain!

Truth be told, soreness alone is a poor indicator of training intensity or future muscle growth. While you should feel a bit of soreness following a workout, no one should be avoiding squatting down to the toilet the next day. Given the long list of confounding variables associated with the presentation of DOMS, it’s impossible to use its symptoms as a one-stop shop for determining who’s a better athlete. Mild discomfort may be healthy, but severe pain is in no way desirable. Pushing yourself beyond the onset of sharp pain in hopes of achieving your daily goal only increases the likelihood of injury.

Should you push through the pain?

From professional athletes to everyday asphalt kickers, everyone is susceptible to the discomfort of delayed onset muscle soreness. In fact, it’s inevitable. That being said, the severity of the pain tends to decrease as individuals increase the consistency of their training. This means that you’re likely to feel less sore when your workouts become a daily habit.
Because new stressors are one of the predominant causes of DOMS, it’s normal for an individual to feel less soreness during their third or fourth week of exercise than they were during week one. With time, your body learns to adapt to your high demands. Remember, a little pain is a sign that your muscles are recovering and rebuilding. In fact, the ACSM explains that “just one bout of soreness-producing exercise actually develops a partial protective effect that reduces the chance of developing soreness in that same activity for weeks or months into the future.”
Our bodies eventually learn to distribute the workload evenly, which thwarts microscopic damage in the muscle tissue, presenting both a blessing and a curse. This is the same reason it’s so important to frequently introduce novel stressors into your training regimen. As annoying as DOMS may be, those microtears and subsequent rebuilding are crucial for growth. Without new stimuli, the body’s natural modifications toward greater efficiency can impede long-term goals. If you’ve ever experienced a plateau in your journey, this may be the underlying cause.
If you can push through the grueling muscle soreness and continue to shock your muscles during your training, they’ll develop into larger and stronger tissues. According to Monica Vazquez, a NASM-certified personal trainer, a fair amount of trauma in the form of microtears (nothing bigger, friends) is an essential step in stimulating the protein production that contributes to growth. Whether you’re heading to the gym to tighten up your tummy or feather your quads, don’t shy away from a few DOM-induced twinges.
If the pain is a bit too much to push through, simply take a step back from your original plan and opt for a less-demanding load. This can range from dropping your deadlifts to a slightly lighter weight to skipping the gym altogether and jumping into a cycling class to get your blood flowing rather than spending the day on the couch! Still too much? Head into your local yoga studio for a vinyasa flow and a few blissful moments in savasana. The bottom line is there’s no reason to stop exercising altogether.

How can you relieve the ache?

First things first, let’s discuss preventative methods. While there are indeed a few tricks to help with easing the symptoms, averting the onset of DOMS altogether is—of course—the ideal. The ACSM explains that one of the best ways to prevent muscle soreness is by gradually progressing through a new program. This gives the muscle tissue sufficient time to acclimate to the new stress while still ensuring a decent workload for muscle development. While there can still be a novel stimulus, the body will be capable of adjusting in a way that minimizes the severity of symptoms. This won’t sidestep all soreness, but will certainly ease things up enough for you to walk without a limp.
Between sessions of exercise, give your body appropriate time to recover. It’s important to understand that this can be done without taking rest days. Instead, try to engage different muscle groups by alternating types of exercise. If you went on a 5k trail run on Monday, perhaps your Tuesday workout will involve a swimming cap and pair of goggles. If you’ve just trained legs, wait two to three days before returning to the gym for another taxing leg workout. Instead, think about incorporating a few upper body splits within that time frame.
Unfortunately, there is very little evidence that treatment strategies significantly decrease the recovery time associated with DOMS. That said, there are a variety of anecdotal recommendations for easing the symptoms of muscle soreness. Keep in mind that the reduction of pain does not necessarily represent recovery. Sometimes it’s just a Band-Aid effect, but that doesn’t mean there’s anything wrong with seeking relief from DOMS. Just keep in mind that these strategies may help diminish the pain, but the underlying muscle damage is still present.

Take a dip (or turn to the freezer).

The ACSM notes that ice pack application may be helpful, and this is backed by a study on cold water immersion (CWI) for athletes. One key finding in this randomized control trial was the impact of being immersed in 6° C water for 10 minutes. This was the most successful treatment for reducing muscle soreness and painful stretching. For ladies at home, this would be the equivalent of an ice bath. While beneficial and applicable for athletes, a frozen ice pack will have similar, spot-treatment effects for those who prefer a less extreme method.

Reach for a latte.

A turmeric latte, that is. Loading up on turmeric—or more specifically, curcumin—can help you address your muscle soreness. It’s one of the most potent compounds in turmeric and what gives the spice its natural orange–yellow tint. This small molecule “exerts potent anti-inflammatory effects.” Curcumin has also been shown to significantly reduce pain and may even help with strength loss. However, it has poor oral bioavailability, meaning that our bodies are incapable of absorbing the amount it would take for us to experience its maximum benefits. This issue can be resolved and the effects enhanced by pairing turmeric with black pepper.
If you’ve been waiting to try a few homemade curry recipes, now is the perfect time! Another option is the increasingly popular golden milk latte. Whether you elect to pick up a mix from the local grocer or blend your own, pairing it with a steaming a cup of almond milk may hit the spot. For maximum benefit, you can dose up to 8g of curcumin or turmeric, which is the equivalent of about two teaspoons.

Stretch and release.

In addition to applying ice packs and ingesting a decent dose of turmeric, you can also gently stretch your sore muscles and take part in stress-relieving activities. Stretching—whether this is done with a yoga flow, a foam roller, or an easy cycling session—can target the affected muscle tissue and ease out the tightness associated with sore muscles. To build on this relief, meditation can have a more extensive reach and help with reducing tension throughout your entire body.

Should you see a doctor?

While muscle soreness is often benign, this isn’t always the case. In some cases, the aches and pains could be symptoms of a more serious health concern—especially when the pain is consistent and you are without relief. If you feel any of the following possibilities may apply to you, you should schedule an appointment with a doctor:

  • Significant pain that arises without a distinct cause
  • Pain that occurs with a rash
  • Pain that begins after a tick bite
  • Pain accompanied by redness or swelling of the limbs
  • Pain that develops after a change in medication
  • Pain that occurs with a fever

If your muscle pain is accompanied by any of the following symptoms, you could be experiencing a medical emergency. In these cases, secure a ride to your local hospital or walk-in clinic as soon as possible:

  • Sudden water retention
  • Reduction in urine output
  • Darkened urine
  • Difficulty swallowing
  • Vomiting
  • Difficulty catching your breath
  • Stiffness in your neck
  • Inability to move the affected area of your body
Categories
Refresh x Recover Sweat

Acupressure: A Full-Body Healing Experience, No Needles Required

You’re probably familiar with acupuncture, but if you’re looking for a drug- and needle-free way to address discomfort, stress, and even upset stomachs, acupressure—an “ancient healing art [that uses] the fingers to gradually press key healing points, which stimulate the body’s natural self-curative abilities”—might be worth incorporating into your wellness routine.

Acupressure and Acupuncture: How They’re Related and Where They Diverge

Acupressure stems from the same theory of pressure points and the same foundations as acupuncture but differs slightly in ways that may make it more accessible at home and on the go. The two methodologies use the same pressure points, but while acupuncture does this with needles, acupressure does not. Acupressure, then, is ideal for self-treatment due to its convenience
Developed in Asia over 5,000 years ago as a key practice within Traditional Chinese Medicine (TCM), there are now hundreds of acupressure applications recognized for their ability to heal an expanding variety of ailments. The points are positioned along energetic channels in the body called meridians. If you’re familiar with chakras, then chances are you can already recognize these sacred lines of energy! According to TCM and yogic philosophy, dis-ease and ultimately disease can arise when these meridians are not properly balanced.
The exceedingly precise pressure applied to specific points throughout the body during acupressure works to unblock our energetic channels, which is said to promote a cascade of physical and mental benefits. When one of the many pressure points is stimulated, it can relieve pain, balance the body’s energy (or qi), reduce muscular tension, increase circulation, and enable deepened relaxation.
There are 361 classical acupoints that fall along 14 meridians, plus an additional 48 points and 8 extra meridians according to a World Health Organization Scientific Group report published to support the teaching, research, and clinical practice of acupuncture. Since it can leverage all these acupoints and energetic channels, it’s easy to see why acupressure offers both preventative and diagnostic options for a seemingly endless list of health conditions. Common diagnoses that respond well to acupressure include chronic fatigue, fibromyalgia, migraines, hormonal imbalances, emotional imbalances, and even trauma and anxiety.

Test out these acupoints for yourself.

To support and promote healing and relief, acupressure involves the application of firm pressure to the points near an aggravated area of the body. Many times, the points will be within close proximity of the complaint, but it’s also helpful to note that there may be times when distal points are used on the opposite side of a meridian. For example, forehead and scalp points are often used for individuals suffering with chronic headaches. Yet, there are times when a practitioner may advise using points in the foot for the same complaint. Who knew!
Because acupressure techniques are easy to learn, individuals looking to upgrade their wellness regimens can play around with stimulating sequences of points and noting the effects. Find what works best for you. As a general rule of thumb, apply steady pressure to a given point using the finger or hand positioning prescribed—for example, the middle finger, which is longest and strongest—for at least three to five minutes for optimal results.
Looking for an extra boost of good juju? Incorporate diaphragmatic breathing, deep-belly breathing, or dirgha pranayama during those passing minutes.

Here are a few common points to remember.

Li 11 – Pool at the Crook

This point is located in the crook of your elbow. Hold your right arm at a 90 degree angle in front of your body, positioning it as if it was in a sling. Turn the right palm up and place the left thumb at the outside end of the elbow crease. Press firmly and hold; then switch arms. This application will help to relieve arm, shoulder, or elbow pain and regulate the digestive tract.

Li 4 – Adjoining Valley

Position your right hand with the palm down. Squeeze your thumb and fingers together, taking note of the mound of skin popping up in the webbing between the base of your index finger and thumb. Relax your right hand and use your left hand to pinch this point (thumb above, index finger below). Hold and switch hands. This application leverages one of the most popular and important points! It can relieve headaches and relaxes muscular tension while encouraging healthy intestinal function.

Lv 3 – Bigger Rushing

This point is located on top of the foot. Place the tip of your index finger at the webbing between your big and second toes. Slide your finger up your foot until you feel an indentation. It should be about half an inch above the webbing. Push down into the point; if you can do so with both feet at the same time, even better! This point is noted for its ability to facilitate decongestion.

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Categories
Fresh Fashion Lifestyle

These Dress Rental Companies Are A Bridesmaid's Best Friend

We all know planning a wedding can stressful. As exciting as the occasion is, it definitely takes quite a bit of fine-tuning the details to create the party of your dreams. Choosing a wedding party is just one small piece in the grand design, but it’s inarguably crucial. After all, having your dearest guys and gals accompany you on such a special day can help create a beautifully memorable experience.
What nobody wants is for the pressure of planning the perfect color palette and style for their bridesmaids’ dresses to be compounded by yet another exorbitant expense (for anyone involved). Worry no more; you can take a deep breath and check one major to-do off the list. Enter dress rental companies.

Why rent a bridesmaid dress?

While it may not be the first option that pops into your mind, it may be one of the best choices you make. Renting not only dramatically decreases the financial burden of paying for a slew of dresses that—more often than not—will only be worn once, but it also aligns impeccably with our 2018 goals of living more sustainably.
Plus, what’s not to love about the convenience? The dress is mailed straight to your door, and you pop it into a UPS drop box when you’re ready to send it back. It eliminates the hassle of jumping from one store to another and at the same time opens up a world of sartorial possibilities you might not find at a local retailer.
Check out the two best options below; we think you’ll quickly find yourself convinced.

Vow to be Chic

This company promises to save renters precious time, money, fitting issues, and sanity—things we all need more of.
Vow to be Chic’s process begins with the bride (as it should). Brides can peruse thousands of designer dress rentals and consult a bridal stylist on style and color palette. After choosing the dresses you love, you can curate a “Bridal Suite,” which serves as an online closet of options for your ’maids. The site boasts countless breathtaking styles from well-known designers like Monique Lhuillier, Theia, and Nicole Miller. Even better? Many are sitting at prices under $100.
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As the bride, you electronically send invitations through the website to each of your bridesmaids, which shows them exactly which dress options you’ve selected for them. From there, they can select a dress, send in their measurements, and pay for the rental. You can track their orders and keep up with any dress-related communication through the site’s dashboard. Talk about easy.
Your bridesmaids will receive their dress rental (and a free backup size) two weeks before the wedding. After the big day, they’ll simply mail the dress back to Vow to be Chic in the prepaid package. Did you notice that we didn’t say anything about cleaning? Yep, that’s also taken care of!

Rent the Runway

We’ve all heard of Rent the Runway, but most of us have used it when we’re attending a wedding as a guest, not as a member of the wedding party. Turns out they’ve got the latter covered too.
With the new RTR Wedding Concierge comes a premier styling package for the gals in your wedding party. You’ll get a personalized style consult for each bridesmaid, an exclusive set of dress options, and a personal concierge to walk you through the entire process.
With thousands of styles at nearly every price point, there’s a gorgeous option for every one of your bridesmaids. Free backup sizes, returns, and dry cleaning are on RTR. When the festivities are over, your bridesmaids will package their dresses with the prepaid shipping labels and thank you for being such a helpful bride.

Our Top Rental Picks

For a Minimalist Wedding

For lovers of the simple and sleek, head over to Vow to be Chic for Nouvelle Amsale’s dreamy Willa gown; the soft blue Cloud color is perfect for a sunny summer wedding. At Rent the Runway, we recommend the Sleek Navy Cut Out Gown by Elizabeth and James; the column style is perfect for a no-frills formal affair.

For White Tie Glam

Your bridesmaids can go fully white tie in the Forest Gown by Badgley Mischka. (If green’s not the color you’re going for, RTR has several glitzy Badgley Mischka gowns that will turn heads.) The Donna Morgan Tiffany dress available at Vow to be Chic kicks shiny up a notch with a beautiful embellished pattern made of beads and sequins.

For a Vintage Vibe

This Blush Christie Gown from Jay Godfrey at RTR takes us back to the 1970s in all the best ways. To go even more retro, the sweet halter-style Watters dress by Mulberry hits the ’50s mark—we love it in plum.

For a Casual Affair

Your guests won’t be able to look away from the eye-popping Tara dress from Karen Zambos; for a summer bride who loves color, it’s the obvious choice. Vow to be Chic has the Kiera from Jenny Yoo; with a variety of colors and ways to tie the dress, it’ll work for any bridesmaid. For a super casual vibe, we like it loosely draped over one shoulder.

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Categories
Food Philosophies Nosh

Plant Powered: Why This Weightlifter Transitioned To A Vegan Lifestyle

Roughly a year ago, I decided that the time had come to begin my transition to a vegan, plant-based diet. The Universe had been conspiring for years, and I was finally ready to tune in. As overwhelming as any major lifestyle change appears at first glance, I can honestly say that the entirety of my time as a plant enthusiast has exhibited a clear undercurrent of ease. Fortunately for me, I was able to maintain this fluidity throughout my dietary transition.

Research and Inspiration

What undoubtedly assisted with the drastic changes to my diet was my dedication to carefully researching a vegan approach to nutrition. After two short weeks, I had already found my groove without a single hitch. It certainly didn’t hurt that my reasons for transitioning to a plant-based diet demanded a quick and steadfast response. I’m an empath and an environmentalist. If you ask me, the combination of these two traits is an exceedingly rational reason to embrace a plant-powered life. While animal maltreatment tends to be the most commonly discussed reason for transitioning to a vegetarian or vegan lifestyle, I’m opting to focus on the second key influencer (which is, notably, of equal significance) that motivated my decision.
After watching Robert Kenner’s Food, Inc. on Netflix, I decided to thoroughly research the topics discussed. I was blown away, and truthfully left deeply hurting for this world. In the documentary, I learned that about 56 billion animals are killed every year to meet consumer needs. Animal agriculture, sometimes referred to as animal farming, is the leading cause of species extinction and habitat destruction. It’s responsible for more greenhouse gas emissions that the entire transportation industry, and 65 percent of the emissions from animal agriculture are nitrous oxide. For those who napped through their environmental science classes, nitrous oxide has roughly 300 times the global warming potential of carbon dioxide. To put it plainly, animal agriculture is burning holes in our ozone layer.
Global warming and climate change exist, friends, and animal farming is the leading cause. Animal agriculture is also responsible for 91 percent of Amazon deforestation, 31 percent of water consumption, and it’s currently taking up a third of the entire planet’s land. It’s even the leading cause of oceanic dead zones, with some scientists predicting that all saltwater fish will be extinct by 2048. That’s only a terrifying 30 years away!
If you want to consider how you personally may be involved in this, think about date nights at your local burger joint. The water consumption needed to make one hamburger is equivalent to two months of showering. That’s 660 gallons of water—more than most of us drink in an entire year.
As someone who grounds herself in nature, I couldn’t stand the thought of contributing to these statistics. Being a meat-eating environmentalist was not only illogical, but truly impossible. The two stand in complete contradiction. I knew I had to make the change to protect Mother Nature and all her glory.

From Mother Nature to Macros

As a weightlifter, my approach to eating prior to my plant-based makeover was what people commonly refer to as “the bro diet.” In transitioning, it was clear that I was moving from one extreme to another. To support my strength training, I used to consume 150 to 170 grams of animal protein per day. As a 115-pound woman, this was quite excessive, but nonetheless, it was the prescription for an athlete training in bodybuilding and olympic weightlifting six days a week. Within a two-week diet conversion, though, I had mastered the art of fueling my body with 130 to 140 grams of plant-based protein instead.
As an athlete, meeting my nutritional needs and maintaining high levels of performance is paramount. Throughout this transition, I made it a point to not allow my intake to drop below my initial baseline. This meant that I consumed the same macronutrient (carbohydrate, fat, and protein) allotments as I did when I was eating animal products. At first, meeting my protein requirements presented the greatest challenge. However, with careful planning and plenty of creativity, I quickly grew accustomed to the new foods gracing my plant-loving approach. I allowed myself to think of the changes as opportunities to have fun in the kitchen with new recipes and cooking styles.
Throughout the first two weeks and those immediately following, I experienced a long list of noticeable benefits. My adult acne had started clearing up, my sleep was far more restful, my energy and strength increased, my recovery time between training sessions decreased, my IBS symptomatology decreased (after the initial influx of fiber-induced constipation was relieved), my body fat percentage and extracellular water retention dropped, my vitamin and mineral consumption skyrocketed, and my weekly grocery budget was showing a welcomed reduction.

Tips for the Transition

My number one tip when it comes to supporting yourself through a dietary transition is to review  the nutritional information for the foods you’re buying and that same information for the foods you already habitually consume. Chances are you could use a refresher as it’s important to note macronutrients in the foods you’re consuming on a regular basis. As you’ll come to find, plants have protein. Don’t believe me? Let’s take a look at our dear friend, broccoli. One cup boasts 3 grams of protein and only 4 grams of carbohydrates. Load up!
For a few more helpful suggestions and crucial reminders, read through my early blog post on the subject of all things vegan. For each one of my many nutritional needs, it takes nothing more than a stop at my local grocer or health food store to fully stock my pantry and replenish my fridge. Truth be told, I have yet to master growing my own garden to further benefit sustainability—emphasis on yet. Ideally, we’ll all get there one day.
To tie things up, sit with this: So many people live their lives as if there’s a second planet to hop to once this one is deemed uninhabitable. The hard truth is, we only have one planet. Something needs to change. I may not be able to save the world by changing the current practices of human beings in totality, but I can certainly change my own habits. It all starts with one person.
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Fitness Advice x Motivation Sweat

Mastering The Minimalist Workout

Many of us have witnessed the rise of minimalist practices on our social media feeds and in our physical surroundings. With countless tips and tricks at our fingertips, life itself has become simplified in many ways, and who’s complaining? Given the rapid growth of the trend, there’s a new minimalist-inspired habit we can all feel excited about: minimalist workouts.
Gone are the days when gym goers were advised to spend two or more hours a day training to notice results. Unless you’re a competitive athlete, this chunk of time isn’t a prerequisite for reaching your health and wellness goals. As it turns out, less could very well be more. Read on for a few best practices that will help you embody simplicity during each sweat sesh.

What is minimalism?

Minimalism was introduced into mainstream thought by dynamic duo Joshua Fields Millburn and Ryan Nicodemus thanks to their popular documentary, books, podcast, and website. According to Millburn and Nicodemus, “Minimalism is a tool that can assist you in finding freedom. Freedom from fear. Freedom from worry. Freedom from overwhelm. Freedom from guilt. …Freedom from the trappings of the consumer culture we’ve built our lives around.”
While many assume a minimalist lifestyle automatically entails having fewer material possessions and decreased commercial consumption, there’s much more to the concept. In truth, minimalism varies from person to person, but it always involves a common thread of consciously eliminating excesses to focus on what’s most important.

Bringing Minimalism Into the Gym

In terms of exercise, what’s most important is our health and wellness. Can we all agree? When striving toward our goals, remembering the notion of quality over quantity is essential. A kick-butt training regimen isn’t about mastering the latest and greatest equipment-dependent glute kickback. Rather, the foundation of a successful, sustainable regimen is a focus on what’s been proven successful—and the removal of unnecessary bells and whistles.
Contrary to popular belief, you don’t need to exercise longer. You need to exercise smarter! If your training approach is centered on full-body workouts, high-intensity intervals, and compound movements, you’ll experience major benefits. As a personal trainer, this has been my go-to approach for clients with busy schedules.
Not everyone can dedicate themselves to lengthy gym workouts five to six times a week. Full-time work schedules and family responsibilities take priority, and when this is the case, exercising is all about maximizing effectiveness with what time you do have. Jump into the tried-and-true non-negotiables and get your hands dirty. Get in, get out, and get the results: That’s how minimalism translates into an exercise regimen.

Give it a go!

Ready to try the minimalistic fitness approach for yourself? Test out our no-frills, superset-centric* routine next week…and knock out a few more to-do’s in your newfound free time.

Monday

  • 4 × 12 Squat Superset with 4 × 10 Burpees
  • 4 × 12 Overhead Presses Superset with 4 × 60-second Plank
  • 20 minutes of Cycling

Wednesday

  • 4 × 12 Deadlift Superset with 4 × 10 Pull-Ups (assisted if necessary)
  • 4 × 12 Push-Ups Superset with 4 × 15 Ball Slams
  • 15 minutes of Sprint Intervals

Friday

  • 4 × 24 Weighted Lunges Superset with 4 × 12 GHD Sit-Ups
  • 4 × 12 Hip Thrusts with by 4 × 12 Kettlebell Swings
  • 5-minute row + 15 minutes of Rowing Intervals

Saturday

*New to supersets?

Supersets involve alternating two distinct exercises without resting in between, which can increase the intensity of your workouts without making them more complicated. For example, Monday you’ll start with 12 squats followed by 10 burpees, repeating the superset four times before moving on to your overhead press–plank supersets.

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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.

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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.

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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.
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Categories
Happy Home Lifestyle

How To Staycation At Home And Leave The Rest Of The World Behind

Although all of us can undoubtedly use a break to get away from the hustle and bustle, vacations aren’t always within our means. Despite how necessary it may feel from time to time, skipping town altogether can often seem impossible when taking into account strained finances, limited time, and overbooked doggy daycare. When that’s the case, we have a few suggestions to help make your home a true haven.

What’s your vibe?

Picture your ideal getaway. If you could be anywhere in the world with whomever you please, what would the trip look like? Well, let’s recreate it in the comfort of your own home! Are you craving a hygge sanctuary with your significant other, a fireside marathon of movies and board games with the kiddos, or a girls’ night out (or in) with bottles of ’booch and dancing through the night?
Just as with anything in life, planning is key. Start to jot down a few ideas, and really home in on what you want to feel during these glorious days. If you’re like me, putting together an itinerary with a handful of “needs” and “wants” for an upcoming vacation is routine. Use this same practice for your stay-at-home weekend. Prep your space, make “me” time your top priority, and treat yourself to some major pampering.
Here are several do’s and don’ts to keep in mind as you go.

Do!

Fine-tune the details.

Light some candles, cozy up the ambience, minimize clutter, and settle into a fresh abode. If you’re feeling a relaxing couple of days tucked inside, then go ahead and call a cleaning service to perfect the mood! That’s right—a clean space is a calm space. You can’t deny the instantaneous feeling of relief when you walk into a clean home. This time, let’s just make sure you aren’t the one sweating over accomplishing this feat.

Set the mood.

Are you planning on a fun weekend with your galpals? Have a few Spotify playlists ready and healthy munchies on hand. You ladies will need a landing pad if you choose to hit the latest sustainable dinner spot with plant-based apps and kombucha on tap.
Your emotional health includes relationships too! Take this time to connect without distraction. If you’re opting for a quieter, self-loving staycation, gather the coziest throws, cushiest rugs, and fluffiest pillows. Sit like a queen with your favorite book in hand or film on the telly.

Incorporate mindful movement.

With nothing but time for yourself during these couple of days, bring meditation and yoga back into focus. Instead of watching the latest Netflix series right before bed, whip out your mat for a decompressing hour spent finding your center. Check out Trevor Hall or Novo Amor for our favorite vibey jams.

Don’t!

Set your alarm.

Wake up quietly and slowly, according to your own circadian rhythms. There’s no need to spend these sacred days rushing to get the morning started. Instead, allow yourself to recuperate after your long week (or month!). When your eyes flutter open, curl into the covers, practice full-body stretches and pranayama breath work, and mosey out of bed when you’re truly ready.

Glue your eyes to your phone (or computer).

Take this as an opportunity to unplug from technology. Remember, we have to disconnect from our external world to reconnect with our internal world. Think about it: You wouldn’t be tied to your phone if you were bumming it on a tropical beach, so why do it now? Give yourself a sweet break from that noise.

Stress about perfection.

Your weekend at home is your time to ditch the undercurrent of perfectionist tendencies that tend to grace the calendar. Release that pressure and practice finding your flow! This may mean being fluid in planning your cozy days ahead and remembering that above all else, you should be unwinding. If something doesn’t go according to your hopes, do not stress.
This is your special time, friends. Revel in whatever brings your heart a bit of peace (and play)!