Anyone who has ever run a marathon will tell you that training for and running a 26.2-mile race requires a shocking amount of gear. Energy gels, hydration vests, phone holders, muscle-warming layers—when you’re out on the road for hours on end, there’s actually a lot you need on hand to stay prepared. What’s less surprising? Among all of the stuff, the most important piece of marathon gear is your running shoes. After all, your feet are what will get you across the finish line—and your brain, lungs, heart, that cute dog at mile 18… ok there are a lot of factors at play, but you get it.
Of course, when it comes to marathon shoes, what works for one runner might not be the best fit (literally) for another. But there are a few things to consider when lacing up for the long run. I asked a few run coaches what to look for in the best marathon shoes, plus got recommendations from marathoners themselves. Here are the sneakers that will keep your feet happy and healthy, mile after mile.
Nike Alphafly 3, $285
Brooks Glycerin GTS 21, $160
Asics Metaspeed Edge+, $250
Asics Metaspeed Sky Paris, $250
Hoka Arahi 7, $145
Brooks Hyperion Elite 4, $250
Asics Gel Kayano 31, $165
On Cloudboom Strike, $280
What should you look for in marathon shoes?
This may seem like a non-answer, but the right marathon shoe for you is the one that you can run comfortably in for the entirety of the race.
“Your marathon shoes should feel good on your feet first and foremost—after all, you’ll be running 26.2 miles in them!,” says Sam Scaffidi, founder and head coach of Project Sweat Run Club. “Try a few different pairs in the running store, see what feels best upon lacing them up,” she adds. From there, consider the shoe’s stability, support, weight, heel-to-toe drop, and potentially a carbon fiber plate.
“The most important thing is feeling comfortable on race day,” echoes Emily Abbate, a 13-time marathoner, UESCA-certified run coach, and host of Hurdle podcast. “You want to eliminate anything that could bring unnecessary anxieties—research shows that injury is less likely when you’re feeling really confident and comfortable in what you’re wearing on your feet, regardless of your gait cycle. You don’t want to be thinking about something extra while you’re toeing the starting line.”
So while we list a handful of recommended marathon shoes below, finding a shoe is a personal task. Luckily, many running brands let you return or exchange your shoes, even after you’ve run in them. So try things out! It’s the only way to know what you really like.
8 excellent marathon shoes, according to marathon runners
Sizes: 5-12 | Colors: 4 | Drop: 8mm
You know when you hear about a car model and suddenly you see it everywhere? That’s how I’ve felt about the Alphafly 3. It’s one of the most popular marathon shoes right now (spot them on the feet of Peloton’s Tunde Oyeneyin during the 2024 Chicago Marathon) thanks to its full-length carbon plate and huge stack of foam. Weighing in at six ounces, it’s super lightweight, and the knit upper is breathable enough to keep your feet cool until the finish line.
What runners say: “I’m going to be wearing the Nike Alphafly 3 while running my 7th New York marathon this year. I’ve done plenty of runs in this shoe and I know that it makes me feel confident and ready to perform my best,” says Abbate.
“Nike Alphafly 3 is my current go-to, though I don’t use it for everyday training runs because you can only get 100 or so good miles out of them before they start to wear out (so I just wear them for 1-2 runs to break them in before stashing away for Race Day),” says Benton.
Pros:
- Breathable knit upper
- Full length carbon fiber plate
- Connected midsole and outsole helps with smooth transitions
How to Nail Wall Sits in 4 Easy Steps for a Stronger Lower Body and Core
There’s no shortage of drama in your weekly horoscope November 3 to 9, 2024. On November 3, Mars in Cancer stares down Pluto in Capricorn, which has the potential to unearth buried resentment, fears, and tension. It’s one hell of a planetary pairing to start the week off with, and people may be reactive—yourself included! This stirs up power struggles, acting out based on fears, and clashes of egos. Watch out for others who are trying to exert their control over you, and be mindful of the way you wield your own power and influence.
Fortunately, on the same day, Venus and Jupiter—the two luckiest planets in the sky—will link up. This ensures some sort of silver lining to the day, no matter what other theatrics unfold. Despite Mars and Pluto’s showdown, you may still receive news that’s worth celebrating, or have fun social plans with a friend. This can also help you make progress on some of your goals. You may also want to consider which patterns no longer serve you. Venus in Sagittarius mingles with Chiron in Aries, and since Chiron represents our deepest wounding and our healing journey, you have an opportunity to reflect on old relationship wounds. Interactions with others today can be healing, and relationships can grow deeper through authentic and vulnerable connection.
Before the end of the day, still on November 3, Mars, the planet of action and anger, moves into powerhouse Leo. Mars will go retrograde in Leo in early December, so start paying attention to little annoyances or inconveniences that pop up now—they may offer clues to your personal retrograde story down the road. This is a productive time to seek inspiration from your inner child, work on your confidence, and nurture your creative side.
The skies ease up on November 4 when the Sun in Scorpio meets with Saturn in Pisces. This cosmic combination offers grounding energy. You’re able to problem solve and move through the most tedious of tasks with more ease and grace. This is also a great time to seek advice from elders or people you trust, or to receive recognition for something you’ve dedicated yourself to wholeheartedly.
You’re receiving some fated news on November 6 when Mercury in Sagittarius syncs up with the North Node in Aries. The North Node represents the direction your life path is headed, so you may have conversations that inform the next steps on your journey.
On November 7, the Mercury retrograde pre-shadow period begins, so you can start to pick up on clues to your personal retrograde story now.
The first quarter moon in Aquarius on November 8 brings you back to the new moon in Scorpio that took place on November 1. What intentions did you set? Now’s the time to take aligned action. Coming through in fixed signs, this first quarter moon may encourage you to make a change that you’ve been hesitant to make. Just remember: Your future opportunities are just on the other side of some slight discomfort!
The week wraps up with Venus in Sagittarius crashing into Neptune in Pisces on November 9. This can spell confusion in all matters of the heart. It’s easy to miss red flags and put others on pedestals—just make sure you’re not veering into self-sacrificing behavior in your relationships. Some might feel more sensitive in general and this can be a moment when boundaries blur. On the bright side, there is ample creative energy around you, and working with an artistic medium of your choice can help facilitate healing.
Looking for even more cosmic insights? Check out your full November 2024 monthly horoscope, or take a look at your yearly 2024 horoscope.
Key astrological events for your weekly horoscope from November 3-9, 2024
- Sunday, November 3: Mars in Cancer opposite Pluto in Capricorn
- Sunday, November 3: Venus in Sagittarius opposite Jupiter in Gemini
- Sunday, November 3: Venus in Sagittarius trine Chiron in Aries
- Sunday, November 3: Mars enters Leo
- Monday, November 4: Sun in Scorpio trine Saturn in Pisces
- Tuesday, November 5: Moon enters Capricorn
- Wednesday, November 6: Mercury in Sagittarius trine North Node in Aries
- Thursday, November 7: Moon enters Aquarius
- Thursday, November 7: Mercury in Sagittarius pre-retrograde shadow begins
- Friday, November 8: First quarter moon in Aquarius
- Saturday, November 9: Venus in Sagittarius square Neptune in Pisces
- Saturday, November 9: Moon enters Pisces
Weekly horoscopes November 3 – 9 by sign
Aries
You may start confrontingyour past, Aries, when Mars in Cancer faces off with Pluto in Capricorn on November 3. Perhaps old memories or feelings you thought you’d worked through resurface. You could also brush up against power struggles in your family or personal relationships. Something that’s been left in the dark comes out to spook others, but you know that talking about it will be liberating in some way.
On the same day, Venus in Sagittarius meets with Jupiter in Gemini, helping you have supportive conversations. Whatever intensity you’re dealing with today is no match for you because you’ll have the love and support of your network. Despite any challenges that arise, you could still learn lucky news or simply feel grateful for the people who show up for you when you need it most.
However, you may be rethinking your beliefs and second-guessing your plan once Mercury’s pre-retrograde shadow period begins on November 7. Communication starts to get a little messier, and even though Mercury isn’t retrograde just yet, it can feel like it. You can also deal with annoying travel delays or have conversations that open your mind up to other perspectives and possibilities. Returning to old subjects that once captivated your attention may also be fulfilling—sign up for an online course and dive in!
Taurus
Tense conversations are unavoidable, Taurus, once Mars in Cancer stares down Pluto in Capricorn on November 3. You’re not doing anyone any favors by keeping your thoughts to yourself. This is
Doing Yoga With Weights (aka Yoga Sculpt) Is the Workout Your Routine Is Missing
With all the stairs, hills, chairs, and walls around, the world can be your gym. One of the simplest ways you can put this “fitness equipment” to use is through a move you probably remember from P.E. class: a wall sit.
“While [wall sits are] a strength move, wall sits are so much more than that,” says Kelsey Wells, NASM-certified trainer and the creator of the PWR programs on the SWEAT app. Along with their lower-body strengthening power, they can promote physical and mental endurance, deliver “a mild cardio boost,” and are ripe for personalized variations, whether you want to work up to a full wall sit or make the move more challenging.
Wondering how to get the most of this versatile exercise? You’ve got plenty of options. But first, you’ll want to make sure you’ve got the basics down.
How to do a wall sit with perfect form every time
Pretending you’re sitting in a chair, without a chair actually supporting you, is easier than it may seem. Here’s how to do it:
- Find a wall and rest your back flat against it with your feet slightly out in front of the wall. Make sure your feet are about shoulder-width apart.
- Bend your knees and slide down the wall so your thighs are perpendicular to the wall and your knees form a 90-degree angle. You may need to adjust your feet distance from the wall to make that 90-degree angle at your hips and knees, but only slide down the wall as far as you can comfortably go.
- Engage your muscles, including your quads, glutes, and hamstrings. Also make sure to keep your core tight and arms at your sides.
- Hold for time, then push through your heels to stand back up.
How long should you hold a wall sit?
The answer to this question is personal. In order to get the benefits of a wall sit, it needs to challenge you. And that point might come at different times for different people.
“For beginners, 20 to 30 seconds is a great starting point,” Wells says. “Intermediate to advanced athletes might aim for 45 to 90 seconds or more. The key is quality over time—maintain proper form the whole way through, and don’t push past the point where you start to lose alignment.”
“Wall sits mimic the mechanics of sitting and standing, making them great for building strength to support those movements efficiently and pain-free.” —Kelsey Wells, CPT
Wall sit form tips to keep in mind
Avoid stressing your joints or undermining your effort by following these tips.
1. Keep your hands by your sides
We all know the gym class shortcut of putting in some additional support for yourself with the addition of your arms. “Don’t let your hands wander to your knees to make the exercise easier,” certified personal trainer Bojana Galic, CPT, says.
2. Keep your knees pointing straight ahead
Don’t let them collapse inward, which could put pressure on your joints.
3. Lock in that 90-degree knee bend
Make sure your ankles are positioned directly under your knees, not too far from or close to the wall. “If your feet aren’t far enough from the wall, you’ll stress your knees,” Wells says.
4. Keep your back glued to the wall
Try your best to avoid leaning forward. “Your back should stay flat against the wall the whole time, which ensures proper alignment and prevents injury,” Wells says.
5. Find a goldilocks parallel
You want your thighs to be parallel to the floor, so try not to hold the position too low or too high.
Wall sit benefits that’ll make you want to add the move to your workouts
Why should you go to all the effort to sit in an invisible chair? It’s well worth it.
1. They work a lot of muscles at once
Wondering which muscles wall sits work? It’s basically two-thirds of your whole body, including your lower body and trunk. “Wall sits primarily target your quadriceps, but they also engage your hamstrings, glutes, calves, and core,” Wells says.
2. They build functional strength
Wall sits are an isometric move, which means you’re holding a muscle under tension without changing its length. This kind of strength training can particularly benefit stability and endurance, “which translates directly into functional movements like walking up stairs, maintaining good posture, and carrying heavy groceries,” Wells says. “If you think about it, wall sits mimic the mechanics of sitting and standing, making them great for building strength to support those movements efficiently and pain-free.”
They also promote muscular endurance, another important concept for functional fitness, such as in times when you may need to stand or hold something for a longer period of time.
3. They can encourage proper posture
Because you’re using your core to keep that back flat against the wall, it can help reenforce that nice stacked spine in your everyday life.
“Wall sits encourage good posture and core engagement,” Wells says. “The more you practice them, the more you’ll notice improvements in the way you carry yourself in daily life.”
4. They’re accessible and versatile
All you need to do wall sits is a wall, and you can also modify them based on your strength. If you’re new to quad work, start with a smaller bend in your knees than a 90-degree angle, and slowly work your way down to parallel as you build strength. If you want to increase the challenge, try putting a weight plate on your lap.
5. They’re a meditative mental challenge
Because the only thing forcing you to make it through the struggle to your time goal is your own mental will, wall sits can help you work out your body and your mind. “They’re amazing for mental endurance,” Wells says. “Your muscles burn, and the seconds feel endless, but learning to stay with that discomfort builds mental resilience.”
You can even look at them as a way to practice mindfulness and connect with your breath. “I like to think of it as a mind-muscle connection exercise, where you tune into your breath, notice how your body feels, and stay focused on every sensation,” Wells says. “As your legs start to burn, instead of resisting the discomfort, you learn to breathe through it, stay grounded, and trust in your strength. It’s a reminder that even when things get tough—wh
Does Barre ‘Count’ as Strength Training or Is It More of a Cardio Workout?
Whether it’s goats, swings or paddle boards, it can seem like a new form of yoga debuts every week. But one version has found a foothold in studios worldwide: yoga sculpt. With its heart-thumping classes, the workout riffs off traditional yoga practices while introducing tools like dumbbells to transform it into something entirely new.
“Yoga sculpt is typically a form of a yoga class that includes hand weights, cardio moves, and additional strength exercises built into the yoga sequence,” explains registered yoga teacher and personal trainer Samantha Deutchman, RYT-200, CPT, lead instructor at Y7 Studio in Austin.
Ahead, get the full scoop on yoga sculpt, how it’s different from traditional flows, what to expect in your first class, and more.
What is yoga sculpt?
Peek at your yoga studio’s schedule and you’ll quickly realize yoga can refer to a ton of practices and workouts. Some sessions might center on rejuvenation while others are all flow. Yoga sculpt takes after the latter—with a twist, sometimes literally.
As Deutchman said, yoga sculpt incorporates a range of moves, equipment, and exercises that level up the bodyweight movements and postures frequently in classic flows. (And yes, it still counts as yoga.)
“Yoga sculpt was created to integrate the more dynamic parts of traditional Vinyasa yoga with the high energy and HIIT components of group fitness classes. The foundation for every sculpt class is power yoga,” says Michelle Salvatore, vice president of operations and yoga at CorePower Yoga.
Yoga sculpt vs. traditional yoga: What’s the difference?
While yoga sculpt is informed by classic yoga practices, its function is entirely different. “Yoga sculpt focuses more on the cardiovascular systems and strength-building exercises than traditional yoga. We encourage students to maintain the mind-body-breath connection both in traditional yoga and in yoga sculpt, but the intensity increases when adding weight,” Deutchman says.
Similarly, sculpt classes at CorePower typically begin with warming up the body using flows influenced by traditional practices, followed by the weight and cardio series. “Our instructors lead the class through not only yoga postures, but also combinations using weights to target and engage the entire body,” Salvatore says.
In addition to new moves, tempo, typically with the help of music, is regularly used in yoga sculpt classes to emphasize certain phases of exercises. “Yoga sculpt is energetic with upbeat music to keep you moving. The class is designed to enhance your overall yoga practice,” says Tiffany Keyser, E-RYT 200, senior lead trainer and yoga teacher trainer at Hot 8 Yoga in Los Angeles. Both Deutchman and Salvatore echo that music is—pun intended—instrumental to a yoga sculpt class.
What are the benefits of yoga sculpt?
According to the experts, yoga sculpt can positively impact your mental and physical well-being. However, peer-reviewed studies specifically on yoga sculpt are lacking and require more dedicated analysis before any firm conclusions can—and should—be made. That said, there’s been plenty of research published on the benefits of traditional yoga for blood pressure, insomnia, and memory, among others.
But back to yoga sculpt. Physically, your body can enjoy a host of benefits from the workout like, strengthening your core, building lean muscle, boosting metabolism, increasing strength, building balance, and improving overall cardiovascular endurance,” Salvatore says.
With the added focus on strength training, a benefit for bone and joint health, practicing yoga sculpt can “build strong muscles, which helps to stabilize and support your bones and joints, keeping your body healthy and reducing injuries,” Keyser says.
As the experts mentioned earlier, yoga sculpt can also foster growth for your other yoga practices, too. “This style can help you focus on strengthening a target area of your body that you may want to strengthen. For example, shoulder and arm strength training to improve your Chaturangas,” Keyser says. For anyone looking to improve their mobility, yoga sculpt can help with that, too.
Yoga sculpt can also help shift your mindset, Salvatore says. For starters, it can help enhance mental clarity and focus, she says. “By engaging your body to perform compound movements, your mind must focus on the task at hand. Additionally, when we move, our bodies produce a whole host of feel-good chemicals,” like dopamine and endorphins.
Further, joining a group fitness class—not just yoga sculpt—has also shown to reduce stress. Take, for example, a small 2017 study published in the Journal of Osteopathic Medicine: The researchers found that medical students reported reduced stress after completing a 12-week group fitness regime.
Of course, if you’re dealing with more ongoing depression or anxiety, it’s important to check in with a licensed medical provider to help get to the root of what’s going on—and develop a customized plan to address it.
What to expect during your first class
Okay, so you’ve decided to try your first yoga sculpt class—congrats! Going to any first workout class can be daunting, and not without reason. There’s the unfamiliar to contest with, after all.
“Beginners should anticipate a challenging and unique blend of strength and yoga. The pace can be faster than a typical yoga class, but they can look forward to a fun and invigorating class that challenges both their body and mind,” Deutchman says.
As Salvatore mentioned earlier, yoga sculpt classes at CorePower Yoga begin with a series of flows to help you warm up. From there, the weight series starts, performed to the beat of music.
If you have a case of first-day jitters, consider getting to the studio a little early to chat with the instructor about what’s going to come up in class, and any relevant modifications you might need. “Take modifications that suit your body’s needs. Yoga teachers love to support you, so ask questions before or after class,” Keyser adds.
Some
Gut Health 101: Foods to Improve Your Digestive System
Gut Health 101: Foods to Improve Your Digestive System
In recent years, gut health has become a hot topic in the health and wellness community. More than just a trend,
understanding and caring for your digestive system is crucial for overall health. The gut, often referred to as
the “second brain,” plays a pivotal role in everything from nutrient absorption to mental health. Recent
statistics reveal that about 70% of your immune system resides in the gut, highlighting its importance in
maintaining overall well-being. In this comprehensive guide, we will explore the best foods to improve your
digestive system and enhance your gut health.
Understanding Gut Health
Gut health refers to the balance of microorganisms that live in the digestive tract. Maintaining the right balance
of these microorganisms is vital for physical and mental health, immunity, and more. A healthy gut contains
beneficial bacteria and immune cells that ward off infectious agents like bacteria, viruses, and fungi. A healthy
gut also communicates with the brain through nerves and hormones, which helps maintain general health and
well-being.
Signs of an Unhealthy Gut
Before diving into the foods that can improve your gut health, it’s crucial to recognize the signs of an unhealthy
gut. Symptoms of an imbalanced gut include chronic digestive issues like bloating, gas, diarrhea, constipation,
and heartburn. Other signs include unintentional weight changes, sleep disturbances, skin irritation, and
autoimmune conditions. If you experience any of these symptoms, it might be time to focus on your gut health.
The Importance of Diet in Gut Health
Your diet is one of the most significant influences on your gut health. Research shows that dietary changes can
alter the composition and metabolic activity of gut bacteria within 24 hours. A diet rich in fiber, probiotics,
and prebiotics can promote a healthy gut microbiome, while a diet high in sugar, fat, and processed foods can
disrupt it.
Fiber-Rich Foods
Fiber is essential for a healthy digestive system. It adds bulk to your stool and helps keep bowel movements
regular. Foods high in fiber include fruits, vegetables, whole grains, and legumes. Some excellent sources of
fiber include:
- Apples: Rich in both soluble and insoluble fiber, apples can aid digestion and promote
healthy gut bacteria. - Lentils: A great source of dietary fiber, lentils are also packed with protein, making
them a perfect addition to your diet. - Oats: Oats contain beta-glucan, a type of soluble fiber that has prebiotic properties.
Probiotic Foods
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. They can
improve the balance of gut bacteria and are found in fermented foods such as:
- Yogurt: One of the best-known sources of probiotics, yogurt helps replenish the good
bacteria in the gut. - Kefir: A fermented drink made from milk, kefir is rich in probiotics and has been shown
to improve lactose digestion. - Sauerkraut: Fermented cabbage, sauerkraut is loaded with probiotics and vitamins C and
K.
Prebiotic Foods
Prebiotics are a type of fiber that feed the good bacteria in your gut. They are found in foods such as:
- Garlic: Garlic not only adds flavor to dishes but also acts as a prebiotic by promoting
the growth of beneficial gut bacteria. - Onions: Rich in inulin, onions are a great source of prebiotics.
- Bananas: Bananas, especially when slightly green, contain resistant starch, which has
prebiotic effects.
Foods to Avoid for Optimal Gut Health
Just as certain foods can enhance gut health, others can hinder it. To maintain a healthy gut, it’s important to
limit or avoid the following:
- Sugar and Artificial Sweeteners: High sugar intake can decrease beneficial bacteria and
increase harmful bacteria, while artificial sweeteners can negatively alter gut microbiota. - Processed Foods: Often high in sugar, fat, and preservatives, processed foods can
disrupt the balance of gut bacteria. - Red Meat: High consumption of red meat has been associated with an increased risk of
inflammatory bowel disease.
Actionable Tips for Improving Gut Health
Incorporating the right foods into your diet is a powerful step toward improving gut health, but there are other
lifestyle changes that can further support your digestive system:
- Stay Hydrated: Drinking plenty of water can support digestion and help maintain a
healthy gut. - Exercise Regularly: Physical activity can increase the diversity of gut bacteria and
promote overall digestive health. - Manage Stress: Chronic stress can negatively impact gut health, so finding ways to
manage stress is crucial. - Get Enough Sleep: Poor sleep can disrupt gut function, so aim for 7-9 hours of quality
sleep each night.
Conclusion
Gut health is a cornerstone of overall well-being. By understanding the signs of an unhealthy gut and making
dietary and lifestyle changes, you can improve your digestive system and enhance your health. Incorporating
fiber-rich, probiotic, and prebiotic foods into your diet while avoiding processed foods and managing stress
levels can lead to a healthier gut. Remember, your journey to better health starts with your digestive system.
For more insights and tips on maintaining a healthy lifestyle, subscribe to our newsletter and
stay updated with the latest in health and wellness.
McDonald’s, Pizza Hut, Burger King, and More Remove Onions Over E. Coli Concerns
Whatever you call them, getting the best gifts for boyfriends, partners, lovers, or situationships can be tricky. There’s a lot to overthink; relationship length, seriousness, budgets, if you’re even exchanging gifts at all… it can all get super awkward super fast. And that’s before you even account for personality.
Sure, there are masculine classics like whiskey and cologne, which can be quality and oh-so-appreciated when done intentionally, but you can also get creative with what gifts he unwraps this holiday season. Maybe you’re upgrading something he uses daily (cough cough, that T-shirt with the holes in the armpits, or the sheets with the mysterious stains on them…), opting for a product he’d never buy himself but he secretly wants, or scheming a gift that benefits you both, like an experience or activity y’all love to do together. Trust—you don’t have to get him another dopp kit this holiday season.
Scroll to shop the best gifts for boyfriends (or whatever you call them!)—from gym bags to culinary must-haves, our ultimate picks for your dude this holiday season are sure to bring him comfort and joy.
Retro Apothecary Vinyl Wall Mounts, $35
Cuisinart 13-Piece Bamboo BBQ Tool Set, $55
Fly By Jing Sichuan Starter Set, $75
Berkshire Retro Plaid Plush Throw Blanket, $22
CampSnap Screen-Free Digital Camera, $65
Beast Mini Blender, $99
Gifts for boyfriends under $25
You can never go wrong with a comfy blanket for the couch, and all the cuddling it implies. You know the cliché about men and their navy bedding? This blanket has a thick weight and softness to make it feel quality, plus a stylish plaid pattern that’s quintessentially boy apartment or man cave. Plus, crucial—it’s machine washable, so no extra TLC required.
Stock up his bedside table stack! For the hikers, readers, wanderers, and dreamers—if he hasn’t yet read and loved Bill Bryson, A Walk in the Woods: Rediscovering America on the Appalachian Trail is a funny, entertaining read that’ll captivate even the most casual of outdoor enthusiasts.
‘I Was Diagnosed With Two Different Types of Breast Cancer at the Same Time (Yes, That Can Happen)’
There are some things that, no matter who you’re gifting with, make for the best white elephant gifts: a good gag gift (we love to laugh), something that’s practical (function > everything) and anything people generally want but don’t want to shell their own cash out for. And doesn’t it feel so dang good to show when you see people fighting over the present you brought to the game? Ah, the holidays!
That said, we’re well aware that all of our budgets are different. some games have a spending limit of $15. Others, like family events or swaps with close friends, allow for some splurges. To that end, we put together this list of the best white elephant gifts money can buy and separated it into four sections. Here, you’ll find gifts under $15, $25, $45, and $100, meaning there’s truly something for everyone. Keep reading for 26 enviable gifts that’ll have your friends stealing from each other over and over again (but only twice—that’s the rules!).
Bedsure Standard Satin Pillowcases (2-Pack), $13
Farmacy Lip Smoothie Honey Vanilla Peptide Balm, $22
Oral-B Vitality FlossAction Electric Rechargeable Toothbrush, $20
Lululemon Everywhere Belt Bag, $38
Alo Unisex Half-Crew Throwback Sock, $28
[
White elephant gifts under $15
This elegant spruce-scented candle brings an instant cozy vibe to any space, perfect for creating a calm, peaceful atmosphere. The glass jar with its scalloped design feels like a holiday classic, but it works well all winter long. Ideal for unwinding with a warm drink or a little self-care moment by the fire.
A perfect morning pick-me-up gift, these stackable mugs add a splash of joy to any kitchen. With their modern ceramic design, they’re great for your morning mindfulness routine, whether it’s coffee, matcha, or a soothing herbal tea. Plus, they stack easily to save space—so you’re gifting good vibes and organization.
New Study Finds Political Polarization Is Actually Making Americans Sick
At the start of the summer of 2020, just a few months after the COVID-19 pandemic began, Morgen Chesonis-Gonzalez, a Miami public school clinical art therapist, felt a persistent pain in her right armpit that set off some internal alarm bells. She knew something in her body wasn’t quite right.
Chesonis-Gonzalez, 47, had always been diligent about getting her annual mammograms, even though she has no family history of breast cancer. She followed guidelines set by the American Cancer Society, which recommends all women with an average risk of breast cancer start getting mammograms by age 40. But in spring of 2020, fear of catching the virus kept her from going to her scheduled exam.
“It was still early in the pandemic when schools were online, everything was upside down, and there was a lot of uncertainty,” Chesonis-Gonzalez tells Well+Good. “I decided to delay my mammogram since I had been fine, and at that stage of the pandemic, the message was to stay home if you were not an essential worker.”
But after a month of unexplainable pain, her armpit swollen and inflamed, Chesonis-Gonzalez knew it was time for a mammogram. Her fear was, to some degree, confirmed when doctors asked she follow up her mammogram with an ultrasound and biopsy. By August 20, 2020, she was officially diagnosed with breast cancer. But her diagnosis had an interesting twist.
Chesonis-Gonzalez was diagnosed with not one, but two different types of breast cancer at the same time. Her armpit pain was from two malignant tumors in her breast. One was stage 2 triple-negative breast cancer, which Chesonis-Gonzalez calls “a particularly aggressive type of breast cancer that can metastasize rapidly.” The other was a type called ER+/PR+/HER2-, a cancer that grows in response to estrogen, per the Mayo Clinic.
The shock of the news was compounded by the fact that Chesonis-Gonzalez had to take it all in by herself. Because of COVID-19 restrictions, her husband had to wait in the parking lot, listening to the diagnosis on the phone and taking notes. Chesonis-Gonzalez’s first reaction was shock—her prior mammogram had had no abnormalities. “I kept thinking how this would affect my children,” she says.
The odds of having two types of cancer at the same time is rare, especially two types of breast cancer. The dual diagnosis meant Chesonis-Gonzalez had to undergo multiple types of treatment back-to-back. And because of the pandemic, she had to go through them alone, and always with the fear she’d catch the virus.
How common (or rare) is it to get diagnosed with two breast cancers at the same time?
Chesonis-Gonzalez’s diagnosis is particularly rare. Starr Koslow Mautner, MD, a breast cancer surgeon at the Miami Cancer Institute, part of Baptist Health South Florida, says cases with two different types of cancer (one of which being triple-negative) is rare, occurring in roughly five percent of patients. While multiple tumors of the same type of breast cancer are not rare, multiple with different amounts of ER (estrogen), PR (progesterone), and HER2 (human epidermal growth factor) receptors are, Dr. Mautner adds.
“The patient’s prognosis is usually dictated by the cancer that is larger or has more aggressive features,” Dr. Mautner says. According to Dr. Mautner, if tumors are located in different quadrants of the breast, it often means you’ll need to get a mastectomy (i.e., surgery to remove the entire breast) rather than a breast-preserving lumpectomy (i.e., surgery to remove the tumor). It also means the treatment plan might include a variety of medications meant to target the different individual receptors of each tumor.
In Chesonis-Gonzalez’s case, this led to two different treatments: chemotherapy for the triple-negative mass, and endocrine therapy for the estrogen-receptor positive mass.
Difference between triple-negative breast cancer and other types
Triple-negative breast cancer, written as ER-/PR-/HER2-, is considered an “invasive ductal cancer that lacks receptors,” according to Dr. Mautner. Meaning, the cancer cells don’t have estrogen or progesterone receptors, and they don’t make too much of the growth-promoting protein HER2, per the American Cancer Society.
This type of cancer can spread quickly and is often more difficult to treat. It makes up only 10 to 15 percent of all breast cancers, and is more commonly diagnosed in people who are under 40, Black, or have the BRCA1 genetic mutation, which can increase your overall breast cancer risk, per the American Cancer Society. (For context, Chesonis-Gonzalez does not have the BRCA1 mutation.)
In these cases, patients will almost always need chemotherapy, before or after surgery, because it cannot be treated with targeted medication, says Dr. Mautner.
Hormone-positive breast cancer is more common
Chesonis-Gonzalez’s second tumor bore different characteristics—it was a smaller, stage 1 tumor (meaning it was contained to one area) called a Luminal A tumor. Luminal A tumors (medically known as ER+/PR+/HER2-) are a “very common” type of hormone-positive breast cancer, says Dr. Mautner. This type of cancer is slow-growing and is highly responsive to endocrine therapy—a treatment that involves taking an oral medication to block the estrogen receptor for at least five years.
Hormone-positive breast cancer is more common, making up roughly 70 to 80 percent of newly diagnosed breast cancers, per Susan G. Komen.
In sum, hormone receptor-negative breast cancers (like triple-negative) respond to chemotherapy, while hormone receptor-positive breast cancers respond to endocrine (i.e., hormone) therapies. While endocri
30 Gifts for Grandparents That Aren’t Just Slippers and Tea (Although We Love Those, Too)
Whether you see Grandma and Grandpa frequently or they’re more of a once-a-year, postcard or holiday visit presence, the warmth and love of an extended family can be, well, heartwarming. Giving them a holiday gift can be heartwarming, too… if you can find the right one.
Because let’s face it—what do you get the people who claim they already have everything?! Another pair of slippers feels like a cop-out, and you’re pretty sure the last scented candle you gifted is still in the box. No pressure, but this year could be your chance to become the grandkid MVP—if you can steer clear of the usual suspects.
Luckily, we’ve rounded up options that are practical, thoughtful, and won’t scream, “I bought this at the last minute.” From tech gadgets they never knew they needed to nostalgic gifts that’ll make them misty-eyed (in a good way), this list has something to remind Grandma and Grandpa that you’re thinking of them.
Ember Temperature Control Smart Mug, $130
“How to Age Disgracefully” by Claire Pooley, $23
Jiggy Personalized Puzzle, $50
We’re Not Really Strangers Card Game, $25
Beautiful by Drew Barrymore 10-Inch Enameled Cast Iron Heart Skillet, $40
Sharper Image Home Luxury Towel Warmer, $163
Shop the best gifts for grandparents
For the tea or coffee lover, consider giving them a tech upgrade with this swanky temperature-controlled mug that can keep their beverage at their exact preferred heat for up to 80 minutes. Even if they’re not so phone savvy, fear not: this writer bought this mug for her 86-year-old grandmother and just set the controls on her own app before letting it loose (and you can also forgo the app entirely).
Crafted from ultra-plush vegan fur, this indulgent blanket is frankly blissful, with a chinchilla-esque outer side and velvety inner. It’s machine washable, easy to cart around (so would make a fab plane blanket, for example), and comes in nine colorways and two additional sizes. Shop for the grandparent who’s “always cold” (despite the thermostat being set to 85°F ) or anyone who wants a little coziness.
Understanding Mental Health: Signs and Support
Understanding Mental Health: Signs and Support
Mental health is a crucial aspect of our overall well-being, yet it often remains misunderstood and stigmatized. With increasing awareness, more people are beginning to recognize the importance of mental health care. This blog post aims to provide a comprehensive guide on understanding mental health, recognizing signs of mental health issues, and finding appropriate support.
What is Mental Health?
Mental health encompasses our emotional, psychological, and social well-being. It influences how we think, feel, and act in our daily lives. It also affects how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.
The Importance of Mental Health Awareness
According to the World Health Organization (WHO), mental health conditions account for 13% of the global burden of disease, with depression being a leading cause of disability worldwide. Despite its prevalence, many people are still unaware of the symptoms and consequences of poor mental health.
Common Mental Health Disorders
Understanding the different types of mental health disorders can help in identifying signs and seeking the right support. Here are some common mental health disorders:
1. Anxiety Disorders
Anxiety disorders are characterized by excessive fear or anxiety that interferes with daily activities. Examples include generalized anxiety disorder, panic disorder, and social anxiety disorder.
2. Depression
Depression is a mood disorder that causes persistent feelings of sadness and loss of interest. It affects how you feel, think, and handle daily activities.
3. Bipolar Disorder
This disorder involves episodes of mood swings ranging from depressive lows to manic or hypomanic highs.
4. Schizophrenia
Schizophrenia is a severe mental disorder that affects how a person thinks, feels, and behaves, often resulting in hallucinations and delusions.
Recognizing the Signs of Mental Health Issues
Identifying signs of mental health issues early can lead to more effective intervention. Some common signs include:
Emotional Symptoms
Persistent sadness, extreme mood changes, and feelings of hopelessness are key emotional symptoms to watch for.
Behavioral Symptoms
Changes in eating or sleeping patterns, withdrawal from social activities, and substance abuse can indicate mental health issues.
Cognitive Symptoms
Difficulty concentrating, memory problems, and frequent negative thoughts are cognitive symptoms that may signal a problem.
Seeking Support for Mental Health
Finding the right support is crucial for managing and overcoming mental health challenges. Here are some steps to consider:
1. Talk to a Professional
Consulting a mental health professional, such as a psychologist or psychiatrist, can provide a diagnosis and treatment plan tailored to your needs.
2. Reach Out to Support Networks
Connecting with friends, family, or support groups can offer comfort and understanding. Sharing your experiences with others can help reduce feelings of isolation.
3. Practice Self-Care
Engaging in regular physical activity, maintaining a balanced diet, and getting adequate sleep are essential components of self-care that support mental health.
4. Use Online Resources
Websites like National Alliance on Mental Illness (NAMI) and MentalHealth.gov provide valuable information and resources for those seeking help.
Breaking the Stigma Around Mental Health
One of the biggest barriers to seeking help for mental health issues is stigma. It is vital to create an open dialogue about mental health to encourage people to seek help without fear of judgment.
Raising Awareness
Participating in mental health awareness campaigns and educating others about mental health conditions can help reduce stigma.
Sharing Personal Stories
Sharing personal experiences with mental health can inspire others to seek help and promote a more accepting society.
Conclusion
Mental health is a fundamental part of our overall well-being. By understanding the signs of mental health issues and knowing where to find support, we can better manage our mental health and lead healthier, more fulfilling lives. Remember, seeking help is a sign of strength, not weakness.
In conclusion, fostering an environment that supports mental health awareness and open dialogue is crucial for breaking down barriers and providing support to those in need. By taking action today, we can contribute to a healthier future for everyone.
Your Sleep Quality May Affect How Fast Your Brain Ages, New Study Finds
Anyone who knows anything about beauty will tell you that “expensive” doesn’t necessarily mean “good.” Some of the best moisturizers on the market are hiding at the drugstore, and my own forever-favorite mascara costs $6. But, I have to admit: There’s something to be said about the experience that comes with using a pricey product. Be it the luxe smell and texture, the chic packaging, or the fancy ingredients from some of the bougiest destinations in the world, a little luxury goes a long way.
My own routine includes plenty of options from both sides of the spectrum, but there’s one brand that’s become a mainstay thanks to the fact that it doesn’t force me to choose between an affordable price and a high-end experience: Beauty Pie. As a beauty editor who has tried a lot of products on the market, I can say with full confidence that you really can’t go wrong investing in one of the brand’s products; no matter what you buy, you’ll still be getting more than you pay for. But with so many great options to choose from, actually deciding what to add to your cart can feel overwhelming—here are 10 of my favorites that really are worth their coin.
About Beauty Pie
While you may already be familiar with Beauty Pie from its viral products (like the Wondercolour Longwear Cream Shadow Sticks ($24) or Japanfusion Pure Transforming Cleanser ($24), what you may not realize is that there’s a good reason why people can’t stop talking about its formulas. The brand operates with a unique, direct-to-consumer model that cuts out the middleman wherever possible, kinda like Quince. It sources formulas from the same labs as high-end cosmetics brands, then sells them on its website for a fraction of what they’d typically cost.
Shoppers have the option to become members (for either $15 a month or $59 a year) to access the lowest prices, but even non-members can still score some serious deals. For example, Beauty Pie’s hyaluronic acid serum goes for $29 for members and $55 for non-members, while a similarly formulated product would run you $100 retail. Pretty cool, right?
Member or non-member, here’s what Beauty Pie products are worth spending your money on.
The best Beauty Pie products, according to a beauty editor
Member price: $33; Non-member price: $68; Retail price: $135
Key ingredients: niacinamide, vitamin C, hyaluronic acid, grape stem cells
For anyone who, like me, prefers to keep their morning routine as minimal as possible, a moisturizer has to check a lot of boxes. It’s got to keep your skin hydrated, sure, but it also needs to lay well under SPF and makeup, and ideally offer some sort of active benefit and antioxidant protection. Beauty Pie’s Super Healthy Skin Cream does all of that and then some. It’s made with vitamin C (which brightens the skin and protects against environmental stressors), niacinamide (for evening skin tone and reducing redness), hyaluronic acid (for plumping and hydrating), and grape stem cells (which offer firming benefits). What’s more, it feels really good to apply—it’s got a sort of jelly-meets-creamy texture that sinks instantly into skin and leaves behind a radiant finish.
Size: 1.69 Oz.
Pros:
- Contains brightening and skin-tone evening actives
- Delivers lightweight, effective hydration
- Offers antioxidant protection
- Lays well under makeup and SPF
- Can be used in the morning or at night
Cons:
- Does not contain SPF, so must be paired with a sunscreen for AM use
4 Tips for Actually Loving the Gym if You’re an Introvert—Because There’s a Difference Between Surviving and *Thriving*
Whatever you call them, getting the best gifts for boyfriends, partners, lovers, or situationships can be tricky. There’s a lot to overthink; relationship length, seriousness, budgets, if you’re even exchanging gifts at all… it can all get super awkward super fast. And that’s before you even account for personality.
Sure, there are masculine classics like whiskey and cologne, which can be quality and oh-so-appreciated when done intentionally, but you can also get creative with what gifts he unwraps this holiday season. Maybe you’re upgrading something he uses daily (cough cough, that T-shirt with the holes in the armpits, or the sheets with the mysterious stains on them…), opting for a product he’d never buy himself but he secretly wants, or scheming a gift that benefits you both, like an experience or activity y’all love to do together. Trust—you don’t have to get him another dopp kit this holiday season.
Scroll to shop the best gifts for boyfriends (or whatever you call them!)—from gym bags to culinary must-haves, our ultimate picks for your dude this holiday season are sure to bring him comfort and joy.
Retro Apothecary Vinyl Wall Mounts, $35
Cuisinart 13-Piece Bamboo BBQ Tool Set, $55
Fly By Jing Sichuan Starter Set, $75
Berkshire Retro Plaid Plush Throw Blanket, $22
CampSnap Screen-Free Digital Camera, $65
Beast Mini Blender, $99
Gifts for boyfriends under $25
You can never go wrong with a comfy blanket for the couch, and all the cuddling it implies. You know the cliché about men and their navy bedding? This blanket has a thick weight and softness to make it feel quality, plus a stylish plaid pattern that’s quintessentially boy apartment or man cave. Plus, crucial—it’s machine washable, so no extra TLC required.
Stock up his bedside table stack! For the hikers, readers, wanderers, and dreamers—if he hasn’t yet read and loved Bill Bryson, A Walk in the Woods: Rediscovering America on the Appalachian Trail is a funny, entertaining read that’ll captivate even the most casual of outdoor enthusiasts.
25+ White Elephant Gifts That Everyone Will Want to Steal
There are some things that, no matter who you’re gifting with, make for the best white elephant gifts: a good gag gift (we love to laugh), something that’s practical (function > everything) and anything people generally want but don’t want to shell their own cash out for. And doesn’t it feel so dang good to show when you see people fighting over the present you brought to the game? Ah, the holidays!
That said, we’re well aware that all of our budgets are different. some games have a spending limit of $15. Others, like family events or swaps with close friends, allow for some splurges. To that end, we put together this list of the best white elephant gifts money can buy and separated it into four sections. Here, you’ll find gifts under $15, $25, $45, and $100, meaning there’s truly something for everyone. Keep reading for 26 enviable gifts that’ll have your friends stealing from each other over and over again (but only twice—that’s the rules!).
Bedsure Standard Satin Pillowcases (2-Pack), $13
Farmacy Lip Smoothie Honey Vanilla Peptide Balm, $22
Oral-B Vitality FlossAction Electric Rechargeable Toothbrush, $20
Lululemon Everywhere Belt Bag, $38
Alo Unisex Half-Crew Throwback Sock, $28
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White elephant gifts under $15
This elegant spruce-scented candle brings an instant cozy vibe to any space, perfect for creating a calm, peaceful atmosphere. The glass jar with its scalloped design feels like a holiday classic, but it works well all winter long. Ideal for unwinding with a warm drink or a little self-care moment by the fire.
A perfect morning pick-me-up gift, these stackable mugs add a splash of joy to any kitchen. With their modern ceramic design, they’re great for your morning mindfulness routine, whether it’s coffee, matcha, or a soothing herbal tea. Plus, they stack easily to save space—so you’re gifting good vibes and organization.
Top Diet Recipes for Weight Loss Success
Top Diet Recipes for Weight Loss Success
Embarking on a weight loss journey can be both exciting and challenging. One of the keys to sustainable weight loss is maintaining a diet that’s not only nutritious but also enjoyable. In this blog post, we will explore some top diet recipes that promise weight loss success without compromising on taste. With the right recipes, you can achieve your health goals while still indulging in delicious meals.
Understanding the Importance of a Balanced Diet
Before diving into the recipes, it’s essential to understand why a balanced diet is crucial for weight loss. A balanced diet provides your body with the necessary nutrients, helps regulate your metabolism, and keeps your energy levels stable throughout the day. According to the CDC, adults who engage in regular physical activity need to consume a diet rich in fruits, vegetables, lean proteins, and whole grains to maintain a healthy weight.
High-Protein Breakfasts to Kickstart Your Day
Breakfast is often touted as the most important meal of the day, and for a good reason. A high-protein breakfast can reduce cravings and caloric intake throughout the day. Here are some top recipes to consider:
Greek Yogurt Parfait
This recipe is not only quick and easy but also packed with protein. Layer Greek yogurt with fresh berries and a sprinkle of granola for a breakfast that’s both satisfying and nutritious. Protein content: 20 grams per serving.
Avocado and Egg Toast
Avocado toast topped with a poached egg is a powerhouse of nutrients. Avocados are rich in healthy fats, while eggs offer an excellent source of protein. Protein content: 15 grams per serving.
Light and Satisfying Lunch Ideas
Midday meals should be light yet satisfying to keep you energized for the rest of the day. Here are some lunch recipes to help you stay on track:
Quinoa and Black Bean Salad
Quinoa is a complete protein, making it an ideal base for a salad. Mix it with black beans, cherry tomatoes, and a splash of lime juice for a refreshing lunch. Fiber content: 12 grams per serving.
Grilled Chicken and Veggie Wrap
This wrap is perfect for on-the-go lunches. Fill a whole wheat tortilla with grilled chicken, spinach, and bell peppers for a meal that’s both hearty and healthy. Calorie count: 350 per serving.
Dinner Recipes to End Your Day Right
Dinner should be a balanced meal that helps repair and rejuvenate your body overnight. Consider these options:
Baked Salmon with Asparagus
Salmon is high in omega-3 fatty acids, which are essential for heart health. Pair it with roasted asparagus for a meal that’s as nutritious as it is delicious. Omega-3 content: 1,500 mg per serving.
Zucchini Noodles with Pesto
Swap traditional pasta for zucchini noodles to cut down on carbs without sacrificing flavor. Toss with homemade pesto for a satisfying dinner. Carb count: 10 grams per serving.
Healthy Snack Options
Snacks are an important part of any diet, helping to bridge the gap between meals and prevent overeating. Here are some healthy options:
Almonds and Apple Slices
A handful of almonds paired with apple slices offers a perfect balance of protein, fiber, and healthy fats. Snack calories: 150 per serving.
Hummus and Carrot Sticks
Hummus is rich in protein and fiber, making it a filling snack option. Pair with carrot sticks for a crunchy, satisfying treat. Fiber content: 5 grams per serving.
Actionable Tips for Weight Loss Success
Incorporating these recipes into your diet is a great start, but here are some additional tips to enhance your weight loss journey:
- Stay hydrated by drinking at least 8 glasses of water a day.
- Practice portion control to avoid overeating.
- Engage in regular physical activity, aiming for at least 150 minutes per week.
- Keep a food diary to track your eating habits and identify areas for improvement.
Conclusion: Embrace a Healthier Lifestyle
Achieving weight loss success doesn’t mean you have to give up delicious food. By incorporating these top diet recipes into your daily routine, you can enjoy flavorful meals while working towards your health goals. Remember, consistency is key, and with the right mindset, you’ll find that eating healthy can be both enjoyable and rewarding. Start your journey today and embrace a healthier lifestyle.
Espresso Brown Is the Coziest Hair Color to Try for Winter 2024
The early 2000s brought us TRL, classic fashion (hello, dresses over jeans), and The O.C., arguably one of the best teen dramas of all time. Thanks to The O.C., we were introduced to Rachel Bilson, who played the “tell-it-like-it-is” Summer Roberts.
The popularity of the show helped Bilson quickly became one of the faces of the millennial generation. Since then, she’s continued her acting career as a leading lady in shows like Hart of Dixie, and she’s also taken on the role of mom.
Bilson currently hosts a podcast with her best friend called Broad Ideas With Rachel Bilson & Olivia Allen, where they talk sex, mental health, ghosts (do they or do they not exist?), and everything in between.
As a mom and entrepreneur, Bilson has a lot going on, so it’s important for her to have a morning routine that has her feeling her best and ready to take on the day. We caught up with Bilson to find out how she starts a typical day and prioritizes her mental health.
She wakes up, then gets cozy
The first thing I need to do when I wake up is put something warm on my feet—I don’t like cold feet. I love the coziest of socks or slippers. My all-time favorite slippers are by Jenni Kayne, and my favorite socks are those plush slipper socks you can buy just about anywhere, even somewhere like CVS.
Next, is her favorite part of the morning: coffee
I go to bed at night just so that I can wake up and have coffee—that’s what I look forward to in the morning. One of my favorite rituals is setting up my coffee the night before so that it’s ready for me in the morning.
I recently discovered that my favorite coffee maker, Moccamaster, has a single-serve brewer, and it’s changed my life. For years, I was using their full pot, but it’s just me here, so I needed something smaller. It’s actually drip coffee where you have a filter, your coffee grinds, and the whole thing. I’m so excited about it!
A new step I’ve added to my coffee routine is having a hot mug. I have an instant hot faucet, and I like to put the hot water in my mug, empty it out, then put my mug under the single-serve coffee maker to brew the coffee in a warm mug. I like to make sure it’s extra hot. Then I put cream and sugar in my coffee and I’m good to go!
If she wakes up early, she might do something ambitious
It’s not an everyday thing, but for instance, I woke up at 5 a.m. this morning and I had old bananas lying around, so I was like, “You know what I’m gonna do? I’m gonna bake bread.” That was really ambitious. I don’t want to paint a picture as if this happens every morning, but this morning it did.
Afterward, she makes her daughter food for school
I take pride in packing her lunches—it’s really fun! Especially if I use the PlanetBox stainless steel lunch boxes because there are compartments, and I get to organize them. I’m a Virgo, so that really speaks to my heart.
Then, it’s rise and shine for her daughter
I have to wake her up because she never gets up on her own, and then I get her ready and take her to school.
Before she heads out for the day, it’s safety first
I make sure to arm my SimpliSafe home security system, which is easy to do via the SimpliSafe app on my phone. As a mom, ensuring my family and home are secure and protected while I’m away is of the utmost importance. SimpliSafe just launched a new outdoor monitoring service and camera, the SimpliSafe Active Guard Outdoor Protection and Outdoor Security Camera Series 2, so once I arm my system, I’m ready to go.
I do love being able to see what’s going on at my house when the camera detects someone. I get to peek and spy on whoever’s there. Is it a new package? Is it the new jacket I ordered? I don’t know, but I get to see and it’s pretty fun.
- SimpliSafe Active Guard Outdoor Protection and Outdoor Security Camera Series 2 ($200)
- SimpliSafe Home Security App (free)
- Editor’s note: Bilson has a current partnership with SimpliSafe
Then, it’s time for her skincare routine
I brush my teeth before I leave the house, of course, but I don’t do my own routine until I get back from school drop-off. Honestly, I’m not the best at taking my mascara off the night before, so usually in the morning I’ll use Comodynes makeup remover wipes to get the excess mascara off, and then I moisturize with the Goopgenes face cream. That’s the extent of my beauty care.
She works out three mornings a week
I just started going to reformer Pilates three mornings a week—it’s what I do for my mental health. My post-Pilates treat is a caffeinated drink from a place next door. I’ve also added therapy back into my life one morning a week. I think therapy is really important for mental health, too.
Finally, she records her podcast
If we have an interview for the podcast, I come home after Pilates to get ready for that because we do the interviews at my house. I have to clean up the house very quickly and get ready for the podcast, and the podcast is really fun because I get to do it with my best
FDA Recalls Thousands of Bottles of Popular Antidepressant Cymbalta (Duloxetine)
Water quality has come up a lot in the past few years, and with good reason. A slew of contaminants have been detected in municipal and well water across the country, pushing some people to search for the best water filters for their homes.
There has been a series of eyebrow-raising research on water quality lately, including an August 2023 government study in Environmental International that detected “forever chemicals” in nearly half of the country’s drinking water, and another December 2020 study in Environmental Health Perspectives that found arsenic in hot spots in tap water.
In part due to this, the Environmental Protection Agency (EPA) announced this year that it will identify and replace lead pipes in water systems within the next 10 years. (Though, of course, it’s fair to want cleaner water now.)
Whether you’re concerned about contaminants like lead or fluoride in your water or just prefer a fresher taste than what your tap is providing, investing in a water filter can help. We talked to four water quality experts for insight on what to look for in these helpful products, plus how to select a high-quality water filter.
With their advice in mind, we’ve selected these water filters to help you pour a better glass of H2O at home.
The best water filters, at a glance:
- Best faucet water filter: Pur Plus Faucet Mount Filtration System
- Best pitcher water filter: LifeStraw Home Water Filter Pitcher
- Best countertop water filter: Boroux Legacy Gravity-Fed Countertop Stainless Steel Water Filter System
- Best under-sink water filter: Aquasana AQ-5300
- Best shower water filter: Berkey Shower Filter
- Best home system: Aqua-Pure 3M Water Filter System AP904
Shop the 6 best water filters
Certification: ANSI/NSF
Capacity: 100 gallons
Contaminants removed: Lead, mercury, some pesticides
The Pur Plus Faucet Mount Filtration System is an affordable, all-in-one system that weeds out most major contaminants. This ANSI/NSF-certified filter attaches to your faucet with one click and can be flipped on and off as needed. There are also three adapters to help fit snugly onto your faucet.
The filter removes 70 contaminants, including lead, mercury, and select pesticides. It also can filter up to 100 gallons of water before needing a replacement, which means you have about three months of use per filter. (A hand indicator light on the side lets you know when it’s time.)
Keep in mind that this has an upper temperature rating of 100 degrees, so you don’t want to use it to filter really hot water. Otherwise, it’s good for most water filtration needs.
Pros:
- Sleek look
- Easy to install
- Removes 70 contaminants
- Can be turned on and off
- ANSI/NSF-certified
Cons:
- Limited colors
E. Coli in McDonald’s Quarter Pounders Linked to 1 Death and Dozens More Ill
Finding the best gifts for Scorpios isn’t for the faint of heart. These intense, brooding creatures don’t want your basic, half-baked presents—Scorpios can feel if you didn’t put your soul into the gift. Ruled by Pluto (the planet of transformation, death, and all things dramatic), these water signs thrive on mystery, depth, and a little edge. So, if you’re thinking of going the safe route with a generic candle or something cute this Scorpio season (which runs October 23 to November 21, FYI), stop right there.
Scorpio is one of the most complex energies of the zodiac,” says astrologer Patty Kamson. They brim with dark-horse energy and have interests as enigmatic as their personalities. They’re usually drawn to all things mysterious and taboo such as the supernatural and occult, which only adds to the sign’s mystique.
“Anything witchy and woo and weird is their vibe” —Jana Stern, astrologer
“Anything witchy and woo and weird is their vibe,” adds astrologer Jana Stern. Beneath the seemingly stoic appearance, Scorpios are also very much in tune with their feelings. These water signs are masters of self-reflection and aren’t afraid to delve deep into the depths of emotions. “Any kind of metaphysical book that allows them to see and understand themselves is a good gift idea,” says Kamson.
At their core, Scorpios are incredibly empathetic. “They feel so much,” says Kamson. “Being able to take time to step away to heal and release everything that’s been caught up in their own energy space is really important because Scorpios hold onto stuff.” Things like beautiful journals and other self-care essentials will keep these deeply sensitive souls happy and nourished.
Our moody scorpions also crave connection and intimacy—not only emotionally, but also physically. “Scorpio is kind of known—okay, not kind of—very known for their high sex drive,” says Stern. (The sign is associated with the genitalia and the eighth house of sex and taboo, after all). As such, anything that indulges their passionate side is sure to please. (Think: lingerie, massage oils, and sex toys.)
Ultimately, Scorpios appreciate it most when a gift speaks to their particular interests. “When in doubt, look at what they have and what they already love,” says Alex Caiola, astrologer and founder of Capricorn Rising Inc.—the latter of which you’ll find in the list ahead. With all this in mind, read on for the best gifts for Scorpio signs.
Shop the best gifts for Scorpios
Get the Scorpio who is drawn to the occult this enchanting tarot deck, which comes recommended by Caiola. Its 78 cards incorporate animals and nature through its stunning. It also comes with a practical and supportive guidebook that offers a more detailed explanation of the cards—perfect for the Scorpio who wants to get more in touch with themselves at a deeper level.
‘I’m a Peloton Instructor and I’m Begging You to Include Walking Meditations in Your Weekly Routine’
Espresso might just be the word of the year. From Sabrina Carpenter’s summer anthem to martinis, and with temperatures dropping, winter hair trends are no exception to the rich, dark, chocolatey brown that’s been having its moment. Now, is going darker for the season groundbreaking? Absolutely not, but the seasonal transition offers a fun opportunity to refresh your look, from your hair to your wardrobe. So why not embrace the change with espresso-brown hair?
Just like coffee beans, not all brunettes are created equal. There’s a richness to espresso brown that really sets it apart—a specific “flavor profile,” if you will. “Espresso Brown is a rich, dimensional brunette shade that blends warmth and depth, evoking the richness of espresso coffee.” says celebrity hairstylist Castillo Bataille. “It’s a sophisticated and bold trend that adds warmth and drama to your overall look.” Just like blonde, the espresso brunette trend can be worn by most, but the tone must be tailored to your unique features.
Highlights can be bold and contrasting or subtle, blending tone-on-tone. “Brunettes usually want more nuanced placement and expressive tones,” says New York-based hairstylist Brandon McHie, adding that cool highlights or pops of warm tones throughout can tie an espresso look together. “The espresso brunette shade is effortlessly cool and confident.”
Another reason to love this shade is its graceful fade, which is perfect for anyone who likes to stretch the time between appointments. Meghan Markle’s hair is a great example of a true espresso brown base with pops of warmer tones throughout and the subtle, barely-there nature of a similar look is great if you don’t want to spend time (or money) consistently touching up roots or highlights. Plus, this option could be especially enticing if you want your hair to appear thicker.
How to achieve espresso brown hair
The key to nailing espresso brown is ensuring the undertones match your skin tone and eye color. “Clients should ask about the undertone balance. Espresso brown can have hints of either warm or cool tones, so it’s important to discuss with your colorist what will suit you best,” says Bataille.
Choosing the wrong undertone can make or break the look, so having a plan with your stylist is essential. “Cool tones on warmer skin tones can make the skin look washed out, while warm tones on cooler skin can result in a brassy look,” McHie explains. “It’s all about preference, and there are always exceptions, but generally, the color wheel is a reliable guide.” Take Kaia Gerber’s cool-toned brown, for example, which starts with a rich espresso base before melting slightly creamy highlights towards the ends (like an Americano with a splash of milk)—it’s great inspo if you want a look that’s on the cooler side.
Another important factor to consider is how long you want to commit to the shade and what your maintenance plan will look like—since dark colors like this can fade, keeping the richness between appointments is key. “I also think it’s important to ask whether permanent or demi-permanent color is a better option,” says McHie. “When trying new tones, especially darker ones, I usually opt for a demi-permanent gloss, which offers less commitment.”
Demi-permanent hair color typically lasts about eight to ten weeks and is easier to lift if you want to lighten your hair again. The pigment fades gradually with each wash, leaving no harsh line of demarcation as it grows out. Asking for a custom gloss or treatment will help keep the color looking brand new. “As for hair textures, espresso brown looks beautiful on both straight and curly hair, but with textured hair, moisture is key to maintaining that rich shine,” adds Bataille.
How to maintain espresso brown hair color
Now that you know exactly what to ask your hair stylist for, start thinking about a maintenance routine that will keep your hair color looking vibrant all season. Both experts recommend using a color-safe shampoo and conditioner to preserve the vibrancy of your espresso brown. Great options include the
The Beauty Pie Products *Actually* Worth Your Money, According to a Long-Time Beauty Editor
Anyone who knows anything about beauty will tell you that “expensive” doesn’t necessarily mean “good.” Some of the best moisturizers on the market are hiding at the drugstore, and my own forever-favorite mascara costs $6. But, I have to admit: There’s something to be said about the experience that comes with using a pricey product. Be it the luxe smell and texture, the chic packaging, or the fancy ingredients from some of the bougiest destinations in the world, a little luxury goes a long way.
My own routine includes plenty of options from both sides of the spectrum, but there’s one brand that’s become a mainstay thanks to the fact that it doesn’t force me to choose between an affordable price and a high-end experience: Beauty Pie. As a beauty editor who has tried a lot of products on the market, I can say with full confidence that you really can’t go wrong investing in one of the brand’s products; no matter what you buy, you’ll still be getting more than you pay for. But with so many great options to choose from, actually deciding what to add to your cart can feel overwhelming—here are 10 of my favorites that really are worth their coin.
About Beauty Pie
While you may already be familiar with Beauty Pie from its viral products (like the Wondercolour Longwear Cream Shadow Sticks ($24) or Japanfusion Pure Transforming Cleanser ($24), what you may not realize is that there’s a good reason why people can’t stop talking about its formulas. The brand operates with a unique, direct-to-consumer model that cuts out the middleman wherever possible, kinda like Quince. It sources formulas from the same labs as high-end cosmetics brands, then sells them on its website—sans marketing and distribution—for a fraction of what they’d typically cost.
Shoppers have the option to become members (for either $15 a month or $59 a year) to access the lowest prices, but even non-members can still score some serious deals. For example, Beautypie’s hyaluronic acid serum goes for $29 for members and $55 for non-members, while a similarly formulated product would run you $100 retail. Pretty cool, right?
Member or non-member, here’s what Beauty Pie products are worth spending your money on.
The best Beauty Pie products, according to a beauty editor
Member price: $33; Non-member price: $68; Retail price: $135
Key ingredients: niacinamide, vitamin C, hyaluronic acid, grape stem cells
For anyone who, like me, prefers to keep their morning routine as minimal as possible, a moisturizer has to check a lot of boxes. It’s got to keep your skin hydrated, sure, but it also needs to lay well under SPF and makeup, and ideally offer some sort of active benefit and antioxidant protection. Beautypie’s Super Healthy Skin Cream does all of that and then some. It’s made with vitamin C (which brightens the skin and protects against environmental stressors), niacinamide (for evening skin tone and reducing redness), hyaluronic acid (for plumping and hydrating), and grape stem cells (which offer firming benefits). What’s more, it feels really good to apply—it’s got a sort of jelly-meets-creamy texture that sinks instantly into skin and leaves behind a radiant finish.
Size: 1.69 Oz.
Pros:
- Contains brightening and skin-tone evening actives
- Delivers lightweight, effective hydration
- Offers antioxidant protection
- Lays well under makeup and SPF
- Can be used in the morning or at night
Cons:
- Does not contain SPF, so must be paired with a sunscreen for AM use
5 Healthy Recipes for Busy Weeknights
5 Healthy Recipes for Busy Weeknights
In today’s fast-paced world, finding time to cook healthy meals during the week can be a challenge. However, maintaining a nutritious diet is essential for overall well-being. According to the World Health Organization, a balanced diet can help prevent chronic diseases and promote health. To help you stay on track, we’ve compiled five delicious and healthy recipes that are perfect for busy weeknights. These recipes are not only quick to prepare but also packed with nutrients to keep you energized throughout the week.
1. One-Pan Lemon Herb Chicken and Vegetables
This one-pan recipe is a lifesaver for those who want minimal cleanup after a satisfying meal. Packed with protein and fiber, it’s both delicious and nutritious.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 1 teaspoon dried oregano
– 1 lemon, sliced
– 2 cups broccoli florets
– 1 red bell pepper, sliced
– Salt and pepper to taste
Instructions:
Preheat your oven to 400°F (200°C). In a large bowl, toss the chicken with olive oil, garlic powder, oregano, salt, and pepper. Arrange the chicken on a baking sheet and surround it with lemon slices, broccoli, and red bell pepper. Bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
2. Quinoa and Black Bean Tacos
For a meatless Monday option, these quinoa and black bean tacos are a perfect choice. They are high in protein and fiber, keeping you full and satisfied.
Ingredients:
– 1 cup quinoa, rinsed
– 2 cups vegetable broth
– 1 can black beans, drained and rinsed
– 1 teaspoon cumin
– 1 teaspoon chili powder
– Corn tortillas
– Toppings: avocado, salsa, cilantro
Instructions:
Cook quinoa in vegetable broth according to package instructions. Once cooked, mix in black beans, cumin, and chili powder. Serve the mixture in corn tortillas and top with avocado, salsa, and cilantro.
3. Shrimp Stir-Fry with Brown Rice
This shrimp stir-fry is a quick and easy meal that’s loaded with flavor and nutrients. Shrimp is a great source of lean protein, and the vegetables provide essential vitamins and minerals.
Ingredients:
– 1 pound shrimp, peeled and deveined
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 2 cups mixed vegetables (such as bell peppers, carrots, and snow peas)
– 2 cups cooked brown rice
– 1 tablespoon sesame seeds
Instructions:
In a large skillet, heat sesame oil over medium heat. Add shrimp and cook until pink. Remove shrimp and set aside. Add mixed vegetables to the skillet and sauté until tender. Return shrimp to the skillet, add soy sauce, and stir to combine. Serve over cooked brown rice, garnished with sesame seeds.
4. Turkey and Spinach Stuffed Bell Peppers
These stuffed bell peppers are not only visually appealing but also filled with lean protein and leafy greens. They’re perfect for a healthy dinner that feels indulgent.
Ingredients:
– 4 large bell peppers, tops removed and seeded
– 1 pound ground turkey
– 2 cups fresh spinach, chopped
– 1 cup cooked quinoa
– 1 teaspoon Italian seasoning
– Salt and pepper to taste
Instructions:
Preheat your oven to 375°F (190°C). In a skillet, cook ground turkey until browned. Stir in spinach, quinoa, Italian seasoning, salt, and pepper. Stuff each bell pepper with the turkey mixture and place in a baking dish. Bake for 25-30 minutes or until the peppers are tender.
5. Zucchini Noodles with Pesto and Cherry Tomatoes
For a low-carb alternative to pasta, try these refreshing zucchini noodles. Paired with pesto and cherry tomatoes, this dish is light yet satisfying.
Ingredients:
– 4 medium zucchinis, spiralized
– 1 cup cherry tomatoes, halved
– 1/2 cup pesto sauce
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
In a large skillet, sauté zucchini noodles over medium heat for 3-4 minutes. Add cherry tomatoes and pesto, stirring to combine. Season with salt and pepper. Remove from heat and top with grated Parmesan cheese before serving.
Conclusion
Cooking healthy meals on busy weeknights doesn’t have to be a daunting task. With these five recipes, you can enjoy delicious, nutritious dishes that are quick and easy to prepare. Incorporating these meals into your weekly routine will not only help you stay healthy but also save you time, allowing you to focus on what truly matters. Remember, maintaining a balanced diet is crucial for your health, and with a little planning, you can achieve it even on the busiest of days.
For more healthy recipes and tips on meal planning, visit our healthy recipes page.
Popular Frozen Waffles Recalled Due to Listeria Concerns. See Which Brands Are Affected
We’re in the thick of spooky season, and—if you haven’t already—it’s time to start thinking of your Halloween manicure. This year, we’ve been bookmarking Halloween nails that feel vampy and versatile (so they can last well past the 31st). Of the large batch of Halloween nails out there we’re screenshotting various simple looks that utilize moody colors (like blacks and oxbloods). Still, we’re also playing around with thematic colors (like pumpkin orange) and pairing them with trendy techniques like 3D nails.
While there’s nothing wrong with embracing traditional Halloween motifs, we’ve rounded up a few unique options that allow you to celebrate the season differently. Ahead, find some of our favorite Halloween nail art to try.
1. Pumpkin orange with chrome accents
Orange is the star of this set by LA-based nail artist Marielle of @nailsssbymars, but it’s done in a cool way thanks to a jelly-like pumpkin-colored base paired with silver 3D accents. It’s equally bold and eye-catching and will look good whether you’re dressed in costume or not. If lengthier nails aren’t your thing, you can do similar 3D art on a shorter base, and it’ll still look equally good.
2. Ghostly tips
We love this unique gold metal take on the classic ghost that makes it feel a bit more elevated. You can use gold chrome powder on your tips before using black detailing polish to draw on your ghost to get a similar look.
3. Spooky stars
Star nails (like these showcased by Hang Nguyen of @thehangedit) are fitting year-round, but when done in jet-black polish and paired with negative space, they’re perfect for Halloween. If you have a super steady hand and can free-paint stars—great! But you can also use star nail decals for ease.
4. Glow in the dark glam
Glow-in-the-dark green is a cool way to channel Halloween energy. Here, nail artist Zola Ganzorigt of @nailsbyzola shares a foolproof method to achieve this look at home or with your nail technician: Mix OPI’s No Faux Yellow ($24) with your favorite lime green polish, then add a coat of glow-in-the-dark powder after the base coat for a luminescent finish.
5. Baroque inspired gems
Feeling Marie-Antoinette-esque? Victoria of @gotg0ld‘s opulent take on the Baroque period is a cool way to channel the period without wearing a wig or corset. We love thi
Crack the Teen-Girl Code With 20+ Gifts They’ll Want to Post on TikTok
As soon as the temperature starts to drop, I brace myself for the inevitable: dry, flaky skin that no amount of moisturizer seems to fix. I’ve always struggled to find products that actually hydrate my skin—and I’ll admit that, after years of coming up short, I’ve been resigned to the fact that I probably never will. So when I heard about Tatcha’s dewy skin products, my usual skepticism set in.
But as the buzz about Tatcha seemed to build (read: I was seeing rave reviews everywhere), I got intrigued. Could this hydrating line really live up to the hype? Could this finally be my answer to skin care for cold weather? With winter fast approaching, I decided to give the Tatcha dewy serum, skin cream, and serum stick a try—but not before tapping board-certified dermatologist Rachel Nazarian, MD, FAAD, for her takes.
The bottom line? The ingredients in Tatcha’s dewy skin care are all about maintaining moisture, Dr. Nazarian says, which makes it a solid solution for my cold-weather skin struggles. Bonus: These three powerhouse products are bundled together and on sale for $48 off until November 1.
Originally $158, now $110 ($210 if purchased separately)
Set includes:
- 1 oz. Dewy Serum
- 1.7 fl. oz. Dewy Skin Cream
- 0.28 oz. Dewy Serum Stick
Pros:
- Deeply hydrating
- Leaves a glowy finish
- Shows results quickly
- Gentle ingredients
- Lightweight yet effective
Cons:
- Expensive when not on sale
Eager to curtail my dry flakes ASAP, I asked Dr. Nazarian how quickly I could expect to see results. “Within days of changing your skin regimen to a smart, well-chosen one, you’ll feel the difference,” she says. “Benefits continue to increase for weeks until the barrier is fully healed.”
She wasn’t lying—after just a few days slathering on Tatcha’s dewy skin care, I was blown away by the changes. My dry patches (usually so stubborn) began to disappear, and my skin looked noticeably more radiant and hydrated. The combination of these three products gave me that dewy glow I’d been missing since summer ended, no greasy or overly heavy feels included. Finally, my skin had the hydration it desperately needed.
According to Dr. Nazarian, the secret’s in the sauce. “Hyaluronic acid and squalane are found in each of these products—so [the formula is] staying true to ingredients our skin uses naturally to maintain moisture,” she says. “They also have their own naturally-derived antioxidants and anti-inflammatory extracts, which can be useful for people suffering with irritated or inflamed and sensitive skin.”
Now, I’m a few weeks into my new routine—and the real game-changer is how well these products fit into my day and keep my skin glowing hour after hour, even as the temperatures drop. I start my morning with a swipe of the dewy serum, followed up by the dewy skin cream, and in just two simple steps (rather than the endless layers of products that defined many past winters), it’s like I’m hand-delivering intense moisture straight to every pore. And when I need a midday refresh, I apply the serum stick under my eyes and can literally feel it plump and smooth my sensitive skin.
Simply put, Tatcha’s dewy skin set is my official skin-saver for the cooler months ahead—and it might
Wait, What’s the Best Type of Magnesium to Take for Sleep?
There are two types of people: those who loathe seasonal-inspired trends and those who love them. We fall somewhere in the middle and don’t mind a yummy seasonal trend to help guide newness in our home decor, outfits, and beauty choices (but we also fully believe in vibes and doing/wearing whatever feels right).
That said, we’ve been seeing black cherry everything popping up on our social media feeds and shelves, and we aren’t mad about it. The trend is exactly as it sounds: deep, rich, red hues with a hint of purpley black that looks good in just about every format. Most recently, Dua Lipa dyed her hair dark cherry, giving her dark brunette base a subtle, vampy hint of violet. Laura Geller also released new limited-edition “black cherry” lip colors that give a nice sultry wash of color that looks good alone or with a dark lip liner.
The black cherry hue has also been huge in the fashion world, with statement bags and staple pieces—all great for fall and winter—making their way into our carts. Beyond that, we’re seeing cherry as a star note in fragrance-focused items, like body butter and candles so you can lean into the tarty fruit in a sophisticated, moody way.
Ahead, find some of our ways to embody the black cherry vibe this winter, from lipstick to leather bags.
Our favorite ways to wear the black cherry trend this winter:
This isn’t your typical desserty seasonal candle (think: pumpkin spice, hot cocoa, or salted caramel notes). Instead, it’s a sophisticated fruity floral that feels like a unique winter scent for your home. Black cherry is the star of the top notes, but you’ll get whiffs of tonka bean, vanilla, and patchouli as it burns. It’s the perfect way to channel vampy, wintery vibes but in a cool, moody way.
Black cherry lipstick isn’t limited to super opaque, matte liquid lipsticks. In fact, you can opt for a sheer, buildable wash of color with a balmy-tinted formula like this one, which has a jelly, cushiony texture, thanks to squalene and vitamin E. One swipe of this lipstick will reveal a rich violet shade that looks good alone or paired with a brown or purple lip liner. It’s pigmented enough to wear alone, but you can layer it on top of violet or red lipstick to enhance the color and add some shine.
Do Bodyweight Workouts ‘Count’ as Strength Training?
You’re diving deep and ready to take risks in your weekly horoscope for October 20 to 26, 2024. The week starts off with Mercury in Scorpio teaming up with Saturn in Pisces on October 21, prompting you to reflect on your commitments. Maybe you’re ready to sign an agreement or you could benefit from expressing your boundaries or expectations with someone else. This also gives you the mental stamina to make progress on goals and to focus on tedious tasks. Confiding in a mentor, an elder, or someone you respect may be helpful, too.
It’s time to shine a light on your shadow when the sun in Libra slams into Pluto in Capricorn on October 22. This brings you back to events that unfolded around October 13, when Mercury met with Pluto. More information is revealed or perhaps you’re feeling more self-aware about a particular situation or relationship. This can also stir up conflicts, insecurities, and ego battles, so pick your battles wisely. At the same time, confronting your fears and pushing past your comfort zone can be rewarding and liberating.
The sun enters Scorpio later in the day on October 22, putting you in an introspective mood. You’re accessing deep feelings you’ve avoided and you’re not as afraid of the unknown. The next few weeks offer an opportunity to reclaim your power and to transform in the process. On the same day, Venus in Sagittarius bumps into the North Node (a celestial point representing your path and purpose) in Aries, bringing fated people into your life or emboldening you to make a decision about an important connection.
On October 24, there’s a last quarter moon in Leo, and you’re revisiting themes and storylines that took place under the full moon in Aries on October 17. This is a period of emotional release—of shedding light in the sky—as the moon continues to wane. Mars in Cancer mingles with Uranus in Taurus on the same day, allowing you to access new waves of inspiration. This can help you take a chance on something or someone you deeply care about, and also help you consider alternative plans of action. You’re able to surrender and let go today: you have a new perspective and welcome change with more ease.
Looking for even more cosmic insights? Check out your full October 2024 monthly horoscope, or take a look at your yearly 2024 horoscope.
Key astrological events for your weekly horoscope from October 20 to 26, 2024
- Monday, October 21: Moon enters Cancer
- Monday, October 21: Mercury in Scorpio trine Saturn in Pisces
- Tuesday, October 22: Sun in Libra square Pluto in Capricorn
- Tuesday, October 22: Sun enters Scorpio
- Tuesday, October 22: Venus in Sagittarius trine North Node in Aries
- Wednesday, October 23: Moon enters Leo
- Thursday, October 24: Last Quarter Moon in Leo
- Thursday, October 24: Mars in Cancer sextile Uranus in Taurus
- Saturday, October 26: Moon enters Virgo
Aries
You’re making peace with the past, Aries, thanks to Mercury in Scorpio teaming up with Saturn in Pisces on October 21. Turning to your loved ones for advice and support can help you move through some emotions that come up. You’re feeling supported, as well as ready to accept what you cannot control and embrace necessary changes.
Some adjustments are required in your close relationships when the sun in Libra crashes into Pluto in Capricorn on October 22. Drama, jealousy, or obsessive tendencies can surface when you least expect it. You could also project some of your old relationships wounds or unhealthy patterns onto a current situation. This can help you break free from old dynamics or dysfunctional connections, too.
Later in the day on October 22, the sun enters Scorpio, heightening your self-awareness. This can be a great time to plunge into your psyche and engage in healing work. You’re able to make peace with your shadow side and the pasts of yourself you typically avoid. Forgiveness, trust, and intimacy in your connections will be a central theme over the next few weeks.
Taurus
You’re ready to discuss the future with an important person in your life, Taurus, when Mercury in Scorpio mingles with Saturn in Pisces on October 21. Maybe you want to plan a bucket-list trip with a lover or decide to take the next step in your relationship. This also bodes well for signing contracts and embarking on collaborative projects.
The sun enters Scorpio on October 22, shining a light on your close relationships over the next few weeks. You’re craving more depth in your relationships and want to invest in the people nearest and dearest to your heart. It’s also possible someone close to you is relying on you more for support. This can bring new, important people into your life and new opportunities your way, as well.
You know there’s no point in holding onto the past under the last quarter moon in Leo on October 24. In order to start fresh with a lover or squash an issue with a roommate or best friend, you’ve got to release any simmering resentment. This is a great day to share how you really feel and make important decisions about the future of your closest relationships.
Gemini
You’re finding a groove and rhythm in your daily routine, Gemini, once Mercury in Scorpio teams up with Saturn in Pisces on October 21. This is productive energy for crossing things off your to-do list, but also for feeling more grounded and on track with personal and professional goals. You could also learn some intriguing work news, too.
Feeling Pain Under Your Left Breast? Here’s What Your Body’s Trying to Tell You
When your glutes and abs join forces, the results are undeniable. Together, they create a strong foundation for better posture, improved stability, and increased power in every movement.
Plus, balancing the strength of your abs and glutes is essential for preventing issues like hip and lower back pain. When one of these muscle groups is stronger than the other, it can pull your pelvis out of alignment, leading to poor posture and added stress on the spine.
“It is crucial to balance glute work with training all your other muscle groups, including your abs,” says Kelsey Wells, personal trainer for the Sweat app. “This helps you avoid muscle imbalances and reduces your risk of injury, while maximizing the benefits of your strength training.”
Ready to find your balance and power up your workout? This 25-minute workout—designed by Wells—targets your glutes and abs, proving they’re the perfect pairing for building total-body strength.
Join the movement
If you’re following along with our October 2024 Movement of the Month Club, these are the moves for week 3. You’ll do one exercise each day, Monday through Sunday, for 60 seconds (or 30 seconds on each side). Repeat for 3 total rounds.
As a bonus, you can follow along with Wells and the full-length workout below! This express workout follows Wells’s signature style of training and consists of seven exercises made up of an activation, two supersets, and a 60-second burnout to finish.
Here’s your glutes and abs workout
1. Glutes bridge
This foundational glutes exercise activates and strengthens the glutes while improving hip stability and reducing lower back strain.
- Lie on your back, bend your knees, and position your feet hip-width apart. Let your arms rest by your sides, palms down.
- Engage your core and press your heels into the mat, activate your glutes, and lift your pelvis off the floor until your body forms a straight line from your chin to your knees, resting on your shoulders.
- Inhale as you lower your pelvis back down to the starting position with control.
- Repeat for 30 seconds.
2. Dead bug
This core-strengthening move enhances stability, coordination, and protects the lower back by reinforcing proper movement patterns. And yes, you might feel like a dead (or dying) bug.
- Lie on your back with your arms extended directly in front of your chest, palms facing each other. Bend your knees and bring your legs into a tabletop position, with your knees stacked over your hips and your shins parallel to the floor.
- Engage your core as you lower your left arm back toward the floor alongside your head and extend your right leg, lowering it toward the floor.
- Inhale and return your left arm and right leg to the starting position.
- Exhale and lower your right arm toward the floor alongside your head while extending your left leg toward the floor.
- Inhale and return your right arm and left leg to the starting position.
- Continue alternating between your left and right sides for 30 seconds.
3. Dumbbell deadlift
This full-body movement targets the glutes, hamstrings, and lower back, building strength and improving posture through proper hinge mechanics.
- Hold a dumbbell in each hand with an overhand grip (palms facing your body) in front of your legs, and position your feet slightly wider than shoulder-width apart. Draw your shoulder blades down and back, lifting your chest slightly.
- Inhale and hinge forward at the hips, allowing the dumbbells to slide down the front of your thighs and halfway down your shins.
- When the dumbbells reach halfway down your shins, exhale, and push through your heels. Engage your glutes and hamstrings as you extend your knees and hips to return to standing.
- Repeat for 12 reps.
4. Weighted scissor kick
This dynamic exercise homes in on the lower abs and strengthens the hip flexors while challenging core stability. Plus, holding a dumbbell above your chest while scissor kicking engages your upper-body muscles as well.
- Lie on your back with your legs and arms extended, holding one dumbbell above your chest with both hands, palms facing each other. Engage your core by drawing your belly button toward your spine.
- Slightly raise your right leg and lower your left leg simultaneously, making sure neither leg touches the floor.
- Switch sides by slightly raising your left leg and lowering your right leg, maintaining control and ensuring that neither leg touches the floor.
- Continue alternating between your right and left legs in a “scissor-like” motion for 12 reps.
5. Squat and pulse
This squat variation relies on a principle called time under tension, increasing the time you’re in the hardest part of the exercise. By keeping tension on the quads, glutes, and hamstrings, you’ll build even more lower-body strength and endurance.
- Plant your feet slightly wider than shoulder-width apart.
- Look straight ahead and bend at your hips and knees, keeping your knees aligned with your toes.
- Lower your body until your thighs are parallel to the floor, ensuring your back remains at a 45- to 90-degree angle to your hips.
- Push through your heels to extend your legs slightly, lifting yourself just a few inches out of the squat.
- Bend your knees again to return to the full squat.
- Continue this pulsing motion, alternating between slightly extending your legs and returning to the full squat position, for 12 reps.
6. Heel tap
Don’t be fooled! This simple-but-effective ab exercise engages your lower abs and improves core stability, particularly in the hip flexors.
The 10 Best Shampoos for Soothing a Dry, Itchy Scalp
Similar to Shrek, teen girls are like onions. They have layers. And as you peel them back, you discover what keeps them booked and busy—online and off—and interests upon interests that you never knew were there. Part of the whole teen-girl schtick is never really knowing what they’re thinking, making it extra challenging to figure out the best gifts for teen girls, be it your daughter, niece, or little sister. (As a former teen girl, I wish I knew the power I held.)
However, you’ll know she really likes it if she posts about your present in any way, shape, or form on TikTok. Given how much content these younger generations absorb and create, if your gift makes the FYP, you know it must be good.
To help y’all find the best gifts for teen girls, I spent hours researching (read: scrolling the internet) to see what the youths are talking about. The consensus? Most teenage girls want to indulge in luxurious self care, have a top-notch, glow-boosting skin care regimen, own only cute things in their closets, and have a space that feels like theirs. (They just won’t say any of that out loud.) All this research taught me that we have more in common with teen girls than we might realize. Yes, our interests have changed or maybe even upgraded over the years, but the bottom line stays the same: We want to feel like grown-ups and have nice things.
These gifts for teen girls emulate that exact feeling, so you can find the perfect TikTok-ready gift for your teen—and potentially kickstart a life of prioritizing self care (as well as giving them the satisfaction of having new pieces they’d be proud to show off to their friends).
– Best beauty gift: Fancii LED Lighted Vanity Makeup Mirror, $124
– Best home gift: Birdie Jigsaw Puzzle, $32
– Best cozy gift: Cozy Earth CityScape Cropped Hoodie, $180
– Best tech gift: Bowers & Wilkins Pi8 In-Ear Wireless Ear Buds, $399
Best beauty gifts for teen girls
If your teen is into haircare, she should get to know Stockholm-based Maria Nila. This gift set is a great intro, as it features some real gems. The brand’s True Soft shampoo, conditioner, and mask are made with softening Argan oil and free of parabens and sulfates. Trust us, the mask in particular is ::chef’s kiss::
W+G Senior Beauty Editor Aimee Simeon says the new Marc Jacobs fragrance is as good as you’d hope. “It’s sweet (but not in an overwhelming, sugary way), lightweight, layers well with other fragrances, and makes me feel energized and happy when I’m wearing it,” she says. It’s available in three sizes, each with cute charm details on top.
20 Best Gifts Under $20 That Are Way More Impressive Than Their Price Lets On
If you’ve made it to this article, chances are you’re tired of scratching, patting, and picking at your dry, itchy scalp (which, fair). In that case, we’re here to tell you that soothing the discomfort that comes with a dry scalp starts in the shower with a solid shampoo. Not just any shampoo—but one made specifically with ingredients to treat dryness and itchiness.
The good news? You’ve got a lot of options. To help, we tested and rounded up the best shampoos for dry scalp and enlisted the help of trichologists for their tips on what to look for when shopping for a shampoo that’ll actually provide relief. First, you’ve got to know what to look for. “Be on the lookout for nourishing ingredients like baobab oil and glycerin, which hydrate, soothe, and balance the scalp,” says Helen Reavey, a board-certified trichologist and founder of Act+Acre. “Aloe vera, tea tree oil, and hyaluronic acid are also extremely hydrating and help the scalp balance and retain moisture. Chemical exfoliants, like salicylic acid, gently remove dead skin cells, preventing flakiness and irritation,” she adds. Ahead, find our favorite shampoos to soothe a dry, itchy scalp.
Our top shampoos for dry scalp, at a glance:
- Hairitage Wash It Away Anti-Dandruff Shampoo, $10
- Dove Scalp + Hair Therapy Clarifying Shampoo, $10
- Eva NYC H2 Whoa! Hydrating Shampoo, $14
- Philip B Anti-Flake Relief Shampoo Extra Strength, $60
- Rahua Scalp Exfoliating Shampoo, $38
- Head and Shoulders Bare Anti Dandruff Soothing Hydration Shampoo, $20
- Derma-E Scalp Relief Shampoo, $10
- Pattern Cleansing Shampoo, $21
- NatureLab Tokyo Perfect Clean 2-in-1 Scalp Scrub and Clarifying Shampoo, $19
- Kérastase Symbiose Bain Crème Anti Dandruff Shampoo, $42
Shop the best shampoos for dry scalp:
This formula helps to remove flakes, resulting in less itching and noticeable flaking from dandruff. Its active ingredient, selenium sulfide, is used in over-the-counter products to treat fungal skin and scalp infections. So, if you have visible flakes from dandruff or chronic dryness, this will help provide some relief. Depending on the severity of your condition, you can use it twice weekly for best results.
Pros:
- Affordable
- Large bottle
- Color-safe formula
- Cruelty-free
Cons:
- Some reviewers don’t like the smell
TikTok Loves Working Out With Vibration Plates, but Do They Really Work?
Every holiday season, I’m tasked with finding gifts for everyone—my parents, teen siblings, friends, my partner and his 14-person family—without blowing through my paycheck. It’s hard enough to find a perfect gift. Then there’s the added challenge of shopping for presents that won’t break the bank; with so many giftees on my list, I need gifts that are easy on my wallet, too. If you’re in the same boat as me, the best gifts under $20 are a boon for us both.
Even when working with a limited budget, you can still find great presents or stocking stuffers that won’t drain your bank account. Whether you’re shopping for the best gifts for a homebody, home chef, outdoor enthusiast, or someone serious about self-care, there’s something budget-friendly for every personality. Ahead, browse the 20 best gifts under $20, proof that with some searching, 20 bucks can go a long way in this economy.
– Best home: P.F. Candle Co. Incense Sticks, $11
– Best food: Ghia Le Fizz, $20
– Best beauty: Quince Washable Silk Scrunchie, $20
– Best style: Nordstrom Mini Round Jewelry Box, $15
– Best fitness: Waterfly Running Belt, $15
Shop the best gifts under $20
Home
As a candle lover, I’ve become obsessed with candle warmer lamps like this one. It adds an ambient candle-like glow without creating soot or smoke, and the lightbulb warms the surface of a candle to diffuse its scent—which, in turn, prevents me from burning through my candles too quickly.
The P.F. Candle Co. incense sticks come in a selection of captivating scents—like Ojai Lavender, Sandalwood Rose, and Teakwood and Tobacco—that I can personally attest linger for several hours after burning. For $11, they make a wonderful gift everyone can enjoy.
The Ultimate Guide to Starting a Fitness Journey
The Ultimate Guide to Starting a Fitness Journey
Embarking on a fitness journey is a transformative experience, both physically and mentally. Whether you’re looking to lose weight, build muscle, or improve your overall health, this guide will provide you with the tools and knowledge you need to succeed. According to the World Health Organization, regular physical activity reduces the risk of heart disease, diabetes, and various cancers by up to 30%. So, let’s dive into how you can start your fitness journey effectively and sustainably.
Understanding Your Motivation
Before you lace up your sneakers, it’s important to understand why you want to start a fitness journey. Are you aiming to improve your health, boost your energy levels, or perhaps gain more confidence? Identifying your motivation will help you set clear goals and maintain focus throughout your journey.
Setting SMART Fitness Goals
Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound (SMART). Instead of saying, “I want to get fit,” try “I want to run 5 kilometers without stopping within three months.” This approach gives you a clear target and a timeline to work towards.
Creating a Balanced Workout Plan
A well-rounded fitness journey involves a mix of cardiovascular exercises, strength training, and flexibility workouts. Each component plays a crucial role in building a strong and healthy body.
Cardiovascular Exercises
Cardio is essential for improving heart health and burning calories. Activities like running, cycling, and swimming are excellent choices. Aim for at least 150 minutes of moderate-intensity cardio per week as recommended by health experts.
Strength Training
Strength training helps build muscle and increase metabolism. Incorporate exercises such as squats, push-ups, and weightlifting into your routine. Beginners can start with two days per week, gradually increasing to three or four days as they become more comfortable.
Flexibility and Mobility
Flexibility exercises, such as yoga or Pilates, improve your range of motion and prevent injuries. Dedicate time for stretching after workouts to enhance recovery and maintain flexibility.
Designing a Nutrition Plan
Nutrition is the cornerstone of any fitness journey. Consuming a balanced diet fuels your workouts and aids recovery. The key is to maintain a diet that is rich in whole foods, proteins, and healthy fats.
Understanding Macronutrients
Macronutrients, including carbohydrates, proteins, and fats, are essential for energy and muscle repair. A typical balanced diet might consist of 50% carbs, 20% protein, and 30% fats. Adjust these ratios based on your specific fitness goals.
Meal Planning and Preparation
Planning and preparing meals in advance can help you stay on track. Consider dedicating a day to prepare meals for the week, ensuring you always have healthy options available.
Building a Support System
A strong support system can make a significant difference in your fitness journey. Whether it’s friends, family, or a personal trainer, having someone to encourage you can boost your motivation and accountability.
Joining a Community
Engage with online fitness communities or local groups to share your journey and gain inspiration from others. Platforms like Instagram or fitness forums can be great places to connect with like-minded individuals.
Tracking Your Progress
Monitoring your progress can be incredibly motivating. Use fitness apps, journals, or wearable technology to track your workouts, nutrition, and body changes.
Celebrating Milestones
Remember to celebrate your achievements, no matter how small. Whether it’s lifting a new weight, running a longer distance, or simply feeling more energetic, acknowledging these milestones can keep you motivated.
Overcoming Challenges
Every fitness journey comes with its own set of challenges. It’s important to anticipate potential obstacles and develop strategies to overcome them.
Dealing with Setbacks
Setbacks are a natural part of any journey. If you miss a workout or indulge in an unhealthy meal, don’t be discouraged. Learn from these experiences and refocus on your goals.
Staying Motivated
Motivation can fluctuate over time. To maintain your drive, try varying your routine, setting new goals, or rewarding yourself for your hard work.
Conclusion
Starting a fitness journey is a personal and rewarding endeavor. By setting clear goals, maintaining a balanced plan, and building a supportive network, you can achieve lasting health and wellness. Remember, the key to success is consistency and patience. Embrace the process, and enjoy the positive changes that come with it.
Are you ready to embark on your fitness journey? Share your goals and progress with us in the comments below, and let’s inspire each other to achieve our best selves!
YOSUDA Indoor Cycling Bike Brake Pad/Magnetic Stationary Bike – Cycle Bike with Tablet Mount & Comfortable Seat Cushion
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YOSUDA Indoor Cycling Bike Brake Pad/Magnetic Stationary Bike – Cycle Bike with Tablet Mount & Comfortable Seat Cushion
YOSUDA Indoor Cycling Bike Brake Pad/Magnetic Stationary Bike – Cycle Bike with Tablet Mount & Comfortable Seat Cushion
- Choose YOSUDA: No buying worries: Designed and produce top-quality exercise machines for home use for over 20 years. YOSUDA has been chosen by more than 3,000,000 families and we will always stand behind our product
- Smooth Stationery Bike: 30 lbs flywheel and heavy-duty steel frame of the exercise bike guarantee stability while cycling. The belt-driven system provides a smoother and quieter ride than chain transport. It won’t disturb your sleeping kids or neighbors
- Safe to Use: Designed to be sturdy and stable, even during intense workouts, YOSUDA exercise bike will provide a safe and secure exercise experience. Maximum weight capacity can be up to 300 lbs
- Personalized Fit Exercise Bike: 2-way adjustable handlebar, 4-way padded seat. This cycling bike is suitable for users from 4’8” to 6’1”. A large range of resistance gives users a comfortable indoor riding experience. Suitable for all family members
- LCD Monitor and Tablet Mount: The LCD monitor on the exercise bike tracks your pulse, time, speed, distance, calories burned, and odometer. The gift Tablet holder allows you to enjoy riding and music at the same time, making it easier to keep your workout
- What You Get: A YOSUDA exercise bike, all tools and instructions are in the package. Online instruction videos can help you complete the assembly within 30 minutes. ONE-YEAR-FREE parts replacement
- User-Friendly Design: The adjustable cage pedals protect you from a fast ride. Press the resistance bar to stop the flywheel immediately. The water bottle holder allows you to replenish water in time. Transport wheels help you easily move this cycle bike
The Best Exercise For Health, Fitness, and Longevity
one of the beautiful things about exercise is that it can be done in so many different ways and molded to fit your goals and interests but are there some forms of exercise and principles that should be non-negotiable or absolute Staples in your exercise routine well if you’re not only trying to optimize your Fitness but also your overall Health and Longevity then the answer is yes so in today’s video we’re going to discuss some of these incredible health and fitness benefits that comes with this form of exercise and this will help us to understand why almost everyone should consider it and of course we’ll talk about how to do this form of training and how to incorporate it into your weekly routine we’ll also have a little bit of a fun discussion dispelling some of the myths around lactic acid and what lactic acid actually does to your muscles it’s going to be an awesome one so let’s do this so what is this all-important type of exercise well it’s a form of that dreaded cardio and maybe I should say dreaded only for some because there are definitely plenty of you out there that can’t get enough of this type of training but this type of cardiovascular training is designed to build your aerobic Foundation or your aerobic base and it’s often referred to as Zone 2 training and the zone 2 type of training is a form of steady state cardio done at about a moderate level of intensity and again we’re going to definitely talk about how you can find your own personal Zone tube as well as how to incorporate it into your routine but let’s first answer this question of why should everyone consider this type of training because it makes sense for somebody like an endurance athlete or people who are interested in longdistance running or longdistance cycling makes sense for them to do this type of training but what about somebody like a powerlifter or maybe even someone like me who likes to play a lot of basketball because I can tell you we didn’t do a lot of Zone 2 training to get in shape for basketball well we’re going to answer this by talking about the incredible physiological adaptations and changes that occur within your body due to Zone 2 training and how that translates to what I would consider Universal fitness and health benefits Zone 2 training will strengthen the muscle of the heart which obviously will help to improve Fitness and this can also lead to improvements in resting heart rate as well as even blood pressure which that can help to reduce your overall risk of cardiovascular conditions over the long term zone two training also has an amazing effect on your muscles specifically the slow twitch muscle cells or the slow twitch muscle fibers now if you’ve watched this before you’ve likely heard us talk about slow twitch versus fast twitch muscle fibers and even some of the intermediate fibers but if you’re new to this let me give you a quick synopsis on fiber type if you were to look at a whole muscle you would see that it was made up of thousands and thousands of muscle cells or muscle fibers and some of those muscle fibers would be classified as slow twitch and these would be fatigue resistant think of them as your endurance type fibers because they utilize oxygen are more aerobically based whereas the fast twitch fibers don’t utilize as much oxygen or more anerobic based but they can contract with more velocity produce more Force but they tap out quicker meaning they don’t have as much fatigue te resistance and activities that would engage your fast twitch fibers are things like sprinting jumping or even heavy resistance training and it’s actually good we brought up the fast twitch fibers because again we’re talking about why should everyone consider this type of training especially if Zone 2 is mostly going to cause physiological adaptations directly with the slow twitch fibers well we’re going to make the case that developing those slow twitch fibers through Zone 2 training is going to also have some indirect benefits from for these fast twitch fibers consistent Zone 2 training helps to promote the development of new capillaries which are tiny exchange vessels that exchange nutrients and waste products between the bloodstream and the tissues and muscle tissue would be included in this so think we’re literally growing more of these tiny tubes or tiny capillaries they’re going to penetrate into the muscle tissue bringing in more blood and more oxygen which those slow twitch muscle fibers are going to be more than happy to gobble up that extra oxygen during those aerobic activities and you could see how that could improve Fitness not only can we bring in more oxygen but if we have more capillaries and more blood we can bring in more of other substances like fats in carbohydrates which could be utilized to create the energy currency of our muscle cells or muscle fibers that ATP and fat is going to be more important in just a second because we’re going to talk about how Zone 2 primarily utilizes fat but bringing in more carbs can also be beneficial to those fast twitch muscle fibers because they primarily utilize glucose a carbohydrate and so you can can see that’s one of our indirect benefits to the fast twitch fibers through this Zone 2 training now we also want to think it’s not just about bringing in more substances to the muscle tissue with this increased capillarization it’s also about being able to more effectively pull things out and away from the muscles things like metabolic byproducts so if we’re more effective at removing metabolic byproducts from the muscle that could benefit any of the muscle fiber types and my favorite physiological benefit that occurs with Zone 2 training is that the mitochondria within the slow twitch muscle fibers will increase in size and therefore their work capacity becoming more efficient plus the overall total number of mitochondria will increase in those slow twitch muscle fibers and all of us who have taken Biology are probably trained to think mitochondria Powerhouse of the cell because it creates ATP in the presence of oxygen and that is absolutely true and from an exercise perspective again we’re just building more upon this we’ve increased the blood flow already we’ve increased the amount of oxygen we can bring in and now that oxygen can be funneled into more mondria and creating more ATP which would increase our fitness and our work capacity but improving and increasing the mitochondria is more than just about improving our fitness and work capacity there are tremendous metabolic long-term benefits that occur from developing our mitochondria that can help reduce our risk of conditions that plague our society and I’m definitely going to talk about those in just a second but first I do need to clear some things up with lactic acid lactic acid is a metabolic byproduct from a form of anerobic metabolism called anerobic glycolysis and maybe you’ve heard of Anor robic glycolysis before but as the name implies this is when the cell or in this case the muscle fiber would break down glucose to form ATP in the absence of oxygen and in general as exercise intensity increases this would cause the muscle fibers to rely more on anerobic glycolysis and would therefore result in a buildup or an accumulation of more lactic acid within the muscle fibers and there are two things that we need to address or clarify with lactic acid one is that lactic acid under physiological conditions primarily exists as lactate in our bodies yes you could likely get away with using lactic acid and lactate interchangeably as most people in the exercise physiology world would know what you’re talking about but they technically are different because as you’re going through Anor robic glycolysis and building up lactic acid it actually quickly dissociates into lactate and a hydrogen ion and it’s that hydrogen ion that contributes to the acidity that’s building up within the muscle fiber and this acidity does need to be dealt with because this could potentially impair or slow the overall function of the muscle fiber and this buildup of lactic acid or what we should more appropriately say lactate and the hydrogen ion can sometimes give lactate a little bit of a bad wrap or mischaracterize it which is the second thing we need to address lactate is sometimes referred to as a metabolic waste product yes we have to manage the accumulating levels that can occur during exercise but it’s not like it’s this toxic substance that our body is trying to rid itself of or excrete it is a metabolic byproduct because we’re going to find that when oxygen becomes more readily available again say like when you decrease your exercise intensity or maybe there’s some cells or tissues that are close by to those exercising muscles that have more oxygen available what we’re going to see is that that lactate can be transported into the mitochondria to make make more ATP so let’s use an exercise example to illustrate how cool this is let’s say we start off exercising at a light to moderate intensity and at that level of intensity we should have enough oxygen available to produce ATP for our working muscles through mostly aerobic Pathways which means we’re primarily going to be recruiting those slow twitch muscle fibers and mostly using fat in the mitochondria as our energy source but as we increase the intensity let’s say we’re jogging and we increase our running speed or this could even be applied to certain weight training scenarios maybe we’re doing multiple repetitions of heavy squats the point is we’re increasing the intensity and as we increase that intensity we’re going to have to start recruiting some of those fast twitch muscle fibers and starting to shift to more of those Anor robic Pathways like anerobic glycolysis and we know that we can only maintain a certain level of intensity for a certain amount of time the higher the intensity the less amount of time that we can sustain it for before we either have to back off slow down or even just rest and what’s what’s happening is is we’re depleting our ATP while we’re accumulating more lactate so what is our body going to do about this so you’ll likely notice that when you pull back from about of high-intensity exercise or enter this rest and Recovery phase that you’ll be breathing heavy and you might think why would I need to breathe heavy if high-intensity exercise is mostly requiring anerobic Pathways or Anor robic metabolism that doesn’t require oxygen well it’s not like the aerobic Pathways just shut down you’re essentially getting to this point of intensity where you just can’t bring the oxygen into the muscle the mitochondria and process it fast enough so then you have to shift to and rely on other energy systems that are faster like the Anor robic glycolysis but the drawback of that is they’re fast but they don’t produce much ATP and so you can only sustain that for a short amount of time and we get to this problem that we mentioned earlier where we’ve diminished the ATP within the muscle and also accumulated lactate and this is one of the main reasons why you’re breathing heavily during those rest periods because you’re trying to deal with this and one of the things you’re going to do is actually replenish the ATP by breathing in all that oxygen and replacing it aerobically by utilizing fats and even carbohydrates but also we can utilize that lactate that we mentioned earlier it’s almost like hitting two birds with one stone we need to bring down the lactate and we can do that when oxygen is present because we can funnel it into the mitochondria like I mentioned earlier and help help to bolster up ATP even further which is ridiculously amazing and so we’re going to talk about two Pathways that we can deal with this lactate one right at the local level at the muscle we just exercise as well as systemically throughout the body so let’s say you consistently participate in zone 2 training you improve the size and quality of your mitochondria and even increase the overall number within those slow twitch muscle fibers based on that you could see that that would make you better equipped to process in increasing levels of lactate that occurs during exercise and even aid in recovery and yes it’s those slow twitch muscle fibers that primarily benefit or have those physiological adaptations from Zod 2 training like creating these higher quality and higher number of mitochondria but again that doesn’t mean that the fast twitch fibers cannot benefit from this the fast twitch fibers actually produce the majority of lactate but they don’t have a lot of mitochondria so they’re going to need a little bit of help processing the lactate they produce and one of the cool things that can happen is that the lactate produced in say like a fast twitch fiber could be transferred to a neighboring slow twitch fiber within the same muscle therefore making it easier for the fast twitch fibers to also recover more quickly and effectively between bouts of higher intensity exercise now there are going to be limitations to this and what I mean by that is limitations on how much lactate we can process at the local level within that actual muscle yes if somebody is more fit and they have higher quality and a greater number of mitochondria they could process more of that lactate but eventually no matter who you are you’ll get to a point where it’s too much and you’ll get some spill over and what we mean by spill over is when that excess lactate that can’t be processed in the muscle alone will spill over and move into the bloodstream and you can actually measure lactate levels going up as exercise intensity increases I actually have a lactate meter at home where I can poke my finger get a little blood and see what my lactate levels are at and that’s one way to figure out your zone two we’ll get into that in just a second but once it’s in the bloodstream you now have the ability to have multiple other cells and tissues help you process this lactate and one of those is the Amazing Heart and yes I’m a little ashamed of this because we are in an anatomy lab and I tried to draw real hard just just didn’t work well so this is what we get but the amazing heart has these cardiac muscle fibers that also can improve their mitochondrial number and their quality through cons consistent training and so that lactate can go into the muscle cells of the heart get into the mitochondria of the heart muscle fibers and make more ATP we can also send that lactate to the liver now the liver does something a little different instead of funneling it into mitochondria and creating more ATP out of it it will actually convert that lactate into glucose through a process called gluconeogenesis which is pretty beneficial because that can help maintain blood glucose levels and that glucose could be utilized later on for future production of ATP so how do you actually do Zone 2 training and find your own personal Zone 2 well at the beginning of the video we mentioned Zone 2 is a form of steady state cardio done at a moderate intensity and that steady state is important when you’re doing Zone 2 training you don’t want to be bouncing between the different training zones or different training intensities and just average it out to zone two you actually want to stay just within that zone too throughout the duration of the exercise session and that will give the most physiological benefits and adaptations now if you’ve never heard of the different training zones that’s okay the endurance athlete World talks about these training zones a lot sometimes they have five zones six zones seven zones I personally like the five but one would be the easiest five would be the hardest and again we’re going to mostly focus on this own too obviously and we’re going to talk about how to find it with the cheapest way just by yourself all the way up to paying people and buying your own equipment so let’s start with the least expensive way and actually one of the most effective ways to find your Zone 2 and by least expensive I mean free and that is the talk Test Zone 2 should be done at a level of intensity where you could still maintain a conversation with someone not at this level of conversation it needs to be more difficult than that but if you were on the phone with someone while you were doing Zone 2 training they could tell that you were exercising they could tell that you were breathing more heavily but you could still maintain the majority of that conversation you might have to take a few breaths in between sentences but you could get full sense sentences out and the nice thing about this is it’s actually fairly accurate when you compare it to Laboratory Testing which we’ll talk about some of those tests after we get to my least favorite method of checking for Zone 2 and that is based upon heart rate zones using heart rate zones or I should say a percentage of your max heart rate to find your Zone 2 isn’t my favorite at least initially because there’s some variation in this some will say that 60 to 70% of your max heart rate is where you’d find your Zone 2 other will say 65 to 75% so you can see there’s a wide range there plus you would need to know what your true max heart rate is there are crude equations to help you with this like 220 minus your age and some other equations there are plenty of people where these calculations are quite a bit off and so if you just don’t have any of that data and you’re just basing it off of these percentages you may not be in your true Zone too now if you were to go to a lab and find your actual max heart rate that could start to narrow it down and make this way of finding your Zone 2 a little bit more accurate but taking it a step further to the next testing method to get what we call lactate testing is even better lactate testing is when you test the amount of lactate in your blood and we know that zone 2 occurs at a blood lactate level of about 1.9 to 2.0 milles so you’d want to stay in that 1.9 to 2.0 range throughout the duration of your exercise now are you going to go to a professional lab and have this done are you going to buy your own blood lactate meter those are questions you would have to answer for yourself but the limitation of going to a professional lab is it would tell you your blood lactate on that day in that moment and you could correlate your 2.
0 or your 1.9 or 2.0 with the heart rate that it occurred at and you could use that as somewhat of a training protocol but lactate levels can change and Vary from day to day for example if you’re more fatigued you had a really intense exercise week you’re more fatigued that could change your blood lactate level and how it correlates with your heart rate and even improvements in Fitness could change us a little bit so the most accurate way you could maybe even consider it the craziest way TR to $400 crazy I guess because that’s what a lactate meter would cost and you could just test yourself while you’re exercising in zone 2 periodically throughout the week and just to reiterate if you’re just starting out with this Zone 2 training that talk test is a really good place to start I’ve actually done some nerdy testing on my own where I’ve run in zone 2 while talking and just trying to see if I can stay in it with doing the talk test and I’ve used my lact tape meter alongside with it and it actually is pretty close to that 2 mol so good place to start and then if you’re using wearables with heart rate monitors you can start to narrow in about that range of where your heart rate would be with your Zone too but one of the things you’re probably also wondering is frequency how often should I be doing this well when people are first starting off and they haven’t done much exercise at all we try to get them to at least 1 to two hours starting off with the ideal of them getting to 3 to 4 hours a week I like to at least get four hours a week and then the next question is people will sometimes say well can I lump that time into one or two sessions especially if they’re starting out that 1 to two hour range and if that’s all you’re going to give me is like one to two days a week then we would definitely take it but the ideal uh way of doing this for the maximum physiological changes and benefits would be to spread it out throughout the week with 45 minute to 60 Minute sessions about 3 to 4 days a week now clearly Zone 2 training isn’t the only form of training that would be recommended if someone’s concerned about their overall Fitness Health and Longevity you’d want to incorporate strength training as well and ideally even adding one Higher intensity cardio day like a V2 Max day that we’ve actually done a video on and we’ll link that to this video and people who are just concerned about this overall General Health Fitness and Longevity and they’re just wanting to have good strength good cardiovascular fitness you can get a pretty good split by doing say like three weight training or strength training days three cardio days and you can almost have your cardio and strength training on different days but if you’re throwing a V2 Max session in there as well sometimes you’re going to have to double up some of the cardio and the strength training on the same day now if you were to do a workout where you did like strength at the beginning and your zone two right after it or vice versa would you make gains in both of those areas if you consistently maintained your routine over the long term absolutely but if you’re one of those that’s extremely concerned about maximizing your strength gains and maybe even hypertrophy train training getting a little bit bigger then it would be best if you actually separated the workouts by a few hours or at least maybe you did your strength training in the morning and your cardio training in the later afternoon and I do want to repeat one thing that I mentioned earlier when you’re doing Zone 2 you really want to stay steady within Zone 2 when people sometimes figure out their heart rate range for their zone two they’ll sometimes get into this workout where their heart rate spikes goes down goes above zone two below zone two but then when they look at their data after they’re like oh my average heart rate was within my zone 2 you don’t want to be doing that that’s not nearly as effective you want to stay right within that zone too I kind of think of it as this churning and this constant stimulation to your mitochondria teaching those mitochondria to utilize and metabolize fats more effectively and creating this metabolic efficiency or even metabolic flexibility and what you can kind of think of that meaning is that you get really good at teaching your body how to maximize the use of your Mac nutrients you’re using the fats how you need to use the fats you’re using the carbohydrates how you’re supposed to be using the carbohydrates which is pretty much the opposite of what occurs with things like metabolic syndrome pre-diabetes and even diabetes and this is one of the most important health benefits with Zone 2 training creating this metabolic efficiency or flexibility and I apologize it took me so long to get here but unfortunately these metabolic dysfunctions are pretty prevalent in our society and someone with like type 2 diabetes the body is not processing or metabolizing fats properly it’s not metabolizing carbohydrates properly and then you get insulin resistance so if there is anything close to a Magic Bullet to help reduce our risk of these metabolic dysfunctions like type 2 diabetes and even push some of them into remission Zone 2 training would be one of the items right at the top of the list and of course it wouldn’t be an Institute of human anatomy video if I didn’t get a chance to say how excited I am about one of my favorite lifelong learning tools and that is brilliant brilliant.org is an amazing interactive online learning platform for stem subjects and I really believe it is one of the best and most fun engaging ways to learn math science and computer science I’ve been using brilliant for almost two years now and it has definitely helped me to refine and sharpen past skills as well as develop new ones I recently started one of their new lessons called exploring data visually which is all about analyzing and interpreting data from visualizing charts and graphs which has definitely been helpful for me plus brilliant is constantly adding more of these lessons each and every month so you’ll definitely find lessons and courses that are applicable to you no matter where you are on your educational Journey so if you’re interested in checking out this amazing learning platform go to brilliant.org to start a free 30-day trial plus the first 200 people will get 20% off their annual subscription we’ll also include that information and the link in the description below thanks for watching our crazy Anatomy videos everyone like And subscribe if you feel the need and of course leave some comments below let us know what you thought of the video what you think of Zone 2 training and if you’re going to incorporate it into your weekly routine and we’ll see you next time [Music] [Music]
Read More: I Wear Slippers 9 Months Out of the Year—And These Are the Ones A Podiatrist and I Love Best
10 Simple Health Habits to Transform Your Life
10 Simple Health Habits to Transform Your Life
In today’s fast-paced world, maintaining a healthy lifestyle can often feel like an insurmountable challenge. However, incorporating simple health habits into your daily routine can pave the way for a transformative life experience. Whether you’re looking to improve your physical health, mental well-being, or overall quality of life, these ten health habits offer a comprehensive approach to get you started.
1. Prioritize Hydration
Staying adequately hydrated is one of the most straightforward yet overlooked health habits. Water is essential for virtually every bodily function, from regulating body temperature to maintaining skin health. According to the Mayo Clinic, the average adult should aim for approximately 3.7 liters (for men) and 2.7 liters (for women) of total water intake per day, including all beverages and food.
Tip: Start your day with a glass of water and carry a reusable water bottle to track your daily intake.
2. Embrace a Balanced Diet
A balanced diet is crucial for providing your body with the nutrients it needs to function optimally. Incorporate a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. The Harvard School of Public Health’s Healthy Eating Plate is an excellent guide to creating balanced meals.
Tip: Meal prep on weekends to ensure you have healthy, balanced meals ready for your busy weekdays.
3. Engage in Regular Physical Activity
Regular exercise is not only beneficial for physical health but also for mental well-being. The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
Tip: Find an activity you enjoy, whether it’s dancing, swimming, or cycling, to make exercise a fun part of your routine.
4. Prioritize Quality Sleep
Quality sleep is essential for overall health, yet many people neglect it. The National Sleep Foundation suggests that adults need 7-9 hours of sleep per night. Good sleep habits include maintaining a regular sleep schedule, creating a restful environment, and avoiding screens before bedtime.
Tip: Practice a bedtime ritual, such as reading or meditating, to unwind before sleep.
5. Practice Mindfulness and Meditation
Mindfulness and meditation can significantly reduce stress and improve mental clarity. Studies published in the Journal of the American Medical Association highlight the benefits of mindfulness practices in reducing anxiety and depression.
Tip: Dedicate a few minutes each day to mindfulness exercises, such as deep breathing or guided meditation apps like Headspace.
6. Cultivate Healthy Relationships
Strong social connections contribute to emotional well-being and longevity. A study by Harvard University found that people with robust social ties live longer and healthier lives.
Tip: Spend quality time with family and friends, and consider joining clubs or groups that align with your interests.
7. Limit Screen Time
Excessive screen time can negatively impact both physical and mental health, leading to issues like eye strain, poor posture, and disrupted sleep. The American Academy of Pediatrics recommends setting consistent limits on screen time, particularly before bed.
Tip: Implement “tech-free” times during your day, such as during meals or one hour before bed.
8. Foster a Positive Mindset
Your mindset has a powerful impact on your overall health. A positive attitude can improve resilience, lower stress levels, and enhance well-being. Research published in Psychological Science suggests that optimistic individuals tend to have better health outcomes.
Tip: Practice gratitude by keeping a daily journal of things you are thankful for.
9. Regular Health Check-Ups
Regular health check-ups are crucial for early detection and prevention of potential health issues. According to the Centers for Disease Control and Prevention (CDC), routine screenings and immunizations are key components of preventive health care.
Tip: Schedule annual physical exams and stay up-to-date with recommended screenings for your age group.
10. Manage Stress Effectively
Chronic stress can have severe effects on health, contributing to conditions like heart disease and depression. Techniques such as exercise, yoga, and time management can help in managing stress effectively.
Tip: Identify stressors in your life and develop a personalized stress management plan, incorporating activities that relax and rejuvenate you.
Conclusion
Incorporating these ten simple health habits into your daily routine can lead to a profound transformation in your life. By prioritizing hydration, maintaining a balanced diet, engaging in regular physical activity, and fostering a positive mindset, you’ll be well on your way to a healthier, happier you. Remember, small, consistent changes often lead to the most significant results over time. Start small, be patient with yourself, and enjoy the journey towards better health.
This 25-Minute Glutes and Abs Workout Proves They’re the Perfect Powerhouse Pair
There are two types of people: those who loathe seasonal-inspired trends and those who love them. We fall somewhere in the middle and don’t mind a yummy seasonal trend to help guide newness in our home decor, outfits, and beauty choices (but we also fully believe in vibes and doing/wearing whatever feels right).
That said, we’ve been seeing black cherry everything popping up on our social media feeds and shelves, and we aren’t mad about it. The trend is exactly as it sounds: deep, rich, red hues with a hint of purpley black that looks good in just about every format. Most recently, Dua Lipa dyed her hair dark cherry, giving her dark brunette base a subtle, vampy hint of violet. Laura Geller also released new limited-edition “black cherry” lip colors that give a nice sultry wash of color that looks good alone or with a dark lip liner.
The black cherry hue has also been huge in the fashion world, with statement bags and staple pieces—all great for fall and winter—making their way into our carts. Beyond that, we’re seeing cherry as a star note in fragrance-focused items, like body butter and candles so you can lean into the tarty fruit in a sophisticated, moody way.
Ahead, find some of our ways to embody the black cherry vibe this winter, from lipstick to leather bags.
Our favorite ways to wear the black cherry trend this winter:
This isn’t your typical desserty seasonal candle (think: pumpkin spice, hot cocoa, or salted caramel notes). Instead, it’s a sophisticated fruity floral that feels like a unique winter scent for your home. Black cherry is the star of the top notes, but you’ll get whiffs of tonka bean, vanilla, and patchouli as it burns. It’s the perfect way to channel vampy, wintery vibes but in a cool, moody way.
Black cherry lipstick isn’t limited to super opaque, matte liquid lipsticks. In fact, you can opt for a sheer, buildable wash of color with a balmy-tinted formula like this one, which has a jelly, cushiony texture, thanks to squalene and vitamin E. One swipe of this lipstick will reveal a rich violet shade that looks good alone or paired with a brown or purple lip liner. It’s pigmented enough to wear alone, but you can layer it on top of violet or red lipstick to enhance the color and add some shine.
This 2-Week Yoga Series *Seriously* Boosted My Libido and Reduced My Stress Levels All at Once
You’re diving deep and ready to take risks in your weekly horoscope for October 20 to 26, 2024. The week starts off with Mercury in Scorpio teaming up with Saturn in Pisces on October 21, prompting you to reflect on your commitments. Maybe you’re ready to sign an agreement or you could benefit from expressing your boundaries or expectations with someone else. This also gives you the mental stamina to make progress on goals and to focus on tedious tasks. Confiding in a mentor, an elder, or someone you respect may be helpful, too.
It’s time to shine a light on your shadow when the sun in Libra slams into Pluto in Capricorn on October 22. This brings you back to events that unfolded around October 13, when Mercury met with Pluto. More information is revealed or perhaps you’re feeling more self-aware about a particular situation or relationship. This can also stir up conflicts, insecurities, and ego battles, so pick your battles wisely. At the same time, confronting your fears and pushing past your comfort zone can be rewarding and liberating.
The sun enters Scorpio later in the day on October 22, putting you in an introspective mood. You’re accessing deep feelings you’ve avoided and you’re not as afraid of the unknown. The next few weeks offer an opportunity to reclaim your power and to transform in the process. On the same day, Venus in Sagittarius bumps into the North Node (a celestial point representing your path and purpose) in Aries, bringing fated people into your life or emboldening you to make a decision about an important connection.
On October 24, there’s a last quarter moon in Leo, and you’re revisiting themes and storylines that took place under the full moon in Aries on October 17. This is a period of emotional release—of shedding light in the sky—as the moon continues to wane. Mars in Cancer mingles with Uranus in Taurus on the same day, allowing you to access new waves of inspiration. This can help you take a chance on something or someone you deeply care about, and also help you consider alternative plans of action. You’re able to surrender and let go today: you have a new perspective and welcome change with more ease.
Looking for even more cosmic insights? Check out your full October 2024 monthly horoscope, or take a look at your yearly 2024 horoscope.
Key astrological events for your weekly horoscope from October 20 to 26, 2024
- Monday, October 21: Moon enters Cancer
- Monday, October 21: Mercury in Scorpio trine Saturn in Pisces
- Tuesday, October 22: Sun in Libra square Pluto in Capricorn
- Tuesday, October 22: Sun enters Scorpio
- Tuesday, October 22: Venus in Sagittarius trine North Node in Aries
- Wednesday, October 23: Moon enters Leo
- Thursday, October 24: Last Quarter Moon in Leo
- Thursday, October 24: Mars in Cancer sextile Uranus in Taurus
- Saturday, October 26: Moon enters Virgo
Aries
You’re making peace with the past, Aries, thanks to Mercury in Scorpio teaming up with Saturn in Pisces on October 21. Turning to your loved ones for advice and support can help you move through some emotions that come up. You’re feeling supported, as well as ready to accept what you cannot control and embrace necessary changes.
Some adjustments are required in your close relationships when the sun in Libra crashes into Pluto in Capricorn on October 22. Drama, jealousy, or obsessive tendencies can surface when you least expect it. You could also project some of your old relationships wounds or unhealthy patterns onto a current situation. This can help you break free from old dynamics or dysfunctional connections, too.
Later in the day on October 22, the sun enters Scorpio, heightening your self-awareness. This can be a great time to plunge into your psyche and engage in healing work. You’re able to make peace with your shadow side and the pasts of yourself you typically avoid. Forgiveness, trust, and intimacy in your connections will be a central theme over the next few weeks.
Taurus
You’re ready to discuss the future with an important person in your life, Taurus, when Mercury in Scorpio mingles with Saturn in Pisces on October 21. Maybe you want to plan a bucket-list trip with a lover or decide to take the next step in your relationship. This also bodes well for signing contracts and embarking on collaborative projects.
The sun enters Scorpio on October 22, shining a light on your close relationships over the next few weeks. You’re craving more depth in your relationships and want to invest in the people nearest and dearest to your heart. It’s also possible someone close to you is relying on you more for support. This can bring new, important people into your life and new opportunities your way, as well.
You know there’s no point in holding onto the past under the last quarter moon in Leo on October 24. In order to start fresh with a lover or squash an issue with a roommate or best friend, you’ve got to release any simmering resentment. This is a great day to share how you really feel and make important decisions about the future of your closest relationships.
Gemini
You’re finding a groove and rhythm in your daily routine, Gemini, once Mercury in Scorpio teams up with Saturn in Pisces on October 21. This is productive energy for crossing things off your to-do list, but also for feeling more grounded and on track with personal and professional goals. You could also lea
How to Delay Your Period Safely, According to OB/GYNs
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div class=”clickbankwrapper”>Don’t believe everything you see on TikTok.When your glutes and abs join forces, the results are undeniable. Together, they create a strong foundation for better posture, improved stability, and increased power in every movement.
Plus, balancing the strength of your abs and glutes is essential for preventing issues like hip and lower back pain. When one of these muscle groups is stronger than the other, it can pull your pelvis out of alignment, leading to poor posture and added stress on the spine.
“It is crucial to balance glute work with training all your other muscle groups, including your abs,” says Kelsey Wells, personal trainer for the Sweat app. “This helps you avoid muscle imbalances and reduces your risk of injury, while maximizing the benefits of your strength training.”
Ready to find your balance and power up your workout? This 25-minute workout—designed by Wells—targets your glutes and abs, proving they’re the perfect pairing for building total-body strength.
Join the movement
If you’re following along with our October 2024 Movement of the Month Club, these are the moves for week 3. You’ll do one exercise each day, Monday through Sunday, for 60 seconds (or 30 seconds on each side). Repeat for 3 total rounds.
As a bonus, you can follow along with Wells and the full-length workout below! This express workout follows Wells’s signature style of training and consists of seven exercises made up of an activation, two supersets, and a 60-second burnout to finish.
Here’s your glutes and abs workout
1. Glutes bridge
This foundational glutes exercise activates and strengthens the glutes while improving hip stability and reducing lower back strain.
- Lie on your back, bend your knees, and position your feet hip-width apart. Let your arms rest by your sides, palms down.
- Engage your core and press your heels into the mat, activate your glutes, and lift your pelvis off the floor until your body forms a straight line from your chin to your knees, resting on your shoulders.
- Inhale as you lower your pelvis back down to the starting position with control.
- Repeat for 30 seconds.
2. Dead bug
This core-strengthening move enhances stability, coordination, and protects the lower back by reinforcing proper movement patterns. And yes, you might feel like a dead (or dying) bug.
- Lie on your back with your arms extended directly in front of your chest, palms facing each other. Bend your knees and bring your legs into a tabletop position, with your knees stacked over your hips and your shins parallel to the floor.
- Engage your core as you lower your left arm back toward the floor alongside your head and extend your right leg, lowering it toward the floor.
- Inhale and return your left arm and right leg to the starting position.
- Exhale and lower your right arm toward the floor alongside your head while extending your left leg toward the floor.
- Inhale and return your right arm and left leg to the starting position.
- Continue alternating between your left and right sides for 30 seconds.
3. Dumbbell deadlift
This full-body movement targets the glutes, hamstrings, and lower back, building strength and improving posture through proper hinge mechanics.
- Hold a dumbbell in each hand with an overhand grip (palms facing your body) in front of your legs, and position your feet slightly wider than shoulder-width apart. Draw your shoulder blades down and back, lifting your chest slightly.
- Inhale and hinge forward at the hips, allowing the dumbbells to slide down the front of your thighs and halfway down your shins.
- When the dumbbells reach halfway down your shins, exhale, and push through your heels. Engage your glutes and hamstrings as you extend your knees and hips to return to standing.
- Repeat for 12 reps.
4. Weighted scissor kick
This dynamic exercise homes in on the lower abs and strengthens the hip flexors while challenging core stability. Plus, holding a dumbbell above your chest while scissor kicking engages your upper-body muscles as well.
- Lie on your back with your legs and arms extended, holding one dumbbell above your chest with both hands, palms facing each other. Engage your core by drawing your belly button toward your spine.
- Slightly raise your right leg and lower your left leg simultaneously, making sure neither leg touches the floor.
- Switch sides by slightly raising your left leg and lowering your right leg, maintaining control and ensuring that neither leg touches the floor.
- Continue alternating between your right and left legs in a “scissor-like” motion for 12 reps.
5. Squat and pulse
This squat variation relies on a principle called time under tension, increasing the time you’re in the hardest part of the exercise. By keeping tension on the quads, glutes, and hamstrings, you’ll build even more lower-body strength and endurance.
- Plant your feet slightly wider than shoulder-width apart.
- Look straight ahead and bend at your hips and knees, keeping your knees aligned with your toes.
- Lower your body until your thighs are parallel to the floor, ensuring your back remains at a 45- to 90-degree angle to your hips.
- Push through your heels to extend your legs slightly, lifting yourself just a few inches out of the squat.
- Bend your knees again to return to the full squat.
- Continue this pulsing motion, alternating between slightly extending your legs and returning to the full squat position, for 12 reps.
6. Heel tap
Don’t be fooled! This simple-but-effective ab exercise engages your lower abs and improves core stability, particularly in the hip flexors.
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Peloton Indoor Exercise Bikes, Original Peloton Bike and Bike+
Peloton Indoor Exercise Bikes, Original Peloton Bike and Bike+
- [Add on more than cardio with the turn of a screen] ROTATING TOUCHSCREEN: Effortlessly move from cycling to the floor with a screen that has 360° of movement. 23.8” ANTI-GLARE HD TOUCHSCREEN: Designed so you can see your workout at any angle. STUDIO-QUALITY SOUND: Front and rear-facing speakers immerse you in sound.
- [New ways to keep you motivated] INTRODUCING PELOTON ENTERTAINMENT: You can now stream TV shows, movies, and live sports with Peloton Entertainment. NEW AND IMPROVED FEATURES: Releasing updates and new features based on Member feedback ensures you have the tools to stay focused and meet your goals. NEW CONTENT: We’re always exploring new ways to train with gamified workouts, scenic rides, training programs, and more.
- [The ultimate cycling experience] AUTO RESISTANCE: Go hands-free and have your resistance automatically adjusted to match instructor callouts. ON SCREEN CONTROLS: Use Auto-resistance when you want and easily turn it off when you don’t with a tap of the lock icon. TRACK YOUR OUTPUT WITH CONFIDENCE: Bike+ automatically re-calibrates at the beginning of every ride, reliably measuring your watts and resistance.
- [Value-packed membership] A Peloton All-Access Membership must be purchased separately in order to access Peloton content on your Bike+. You’ll pay $44/mo for your entire household and get unlimited access to our entire library of content available on your Bike+ and the Peloton App. Age, height, and weight restrictions apply. Your account can be activated during Bike+ setup.
- [Find, plan, and customize workouts] CUSTOM-BUILD YOUR WORKOUT: Line up classes and easily go from one to the next with Stacked Classes. Add on things like warm-ups, stretching, yoga, and more to your workout. FILTER TO FIND CLASSES: Sort by length, difficulty, class type, music, instructor, and more. PREVIEW CLASS PLANS: See the movements you’ll do in class, segment breakdowns, and the music playlists before jumping in.
- [Monitor heart rate, workout performance, and more] CONNECT HEART RATE MONITORS: Easily connect any ANT+ heart rate monitor to your Peloton Bike+. TRACK PERFORMANCE: Pair your Apple or Wear OS watch to the Peloton Watch App to track heart rate and workout metrics in any class. REAL-TIME METRICS: See in-class metrics like cadence, output, resistance, heart rate, distance and more.
- [On screen metrics] TRACK PROGRESS OVER TIME: Check workout streaks, personal bests, goals achieved, and more. LEADERBOARD: See who’s in class, give out high-fives, and chase others up the Leaderboard for some friendly competition.
- [Workout in compact spaces and beyond] 4’x2’ FOOTPRINT: Peloton Bike+ only needs the space the size of a small yoga mat. WORKOUTS BEYOND BIKE+: Add on strength, yoga, HIIT, and more off to the side of Peloton Bike+ or anywhere you’d like using Peloton App, included with All-Access Membership.
- [Measurements & requirements] We require leaving 24” on all four sides to store and train on your Bike+. Keeping your Bike+ in a room with a minimum ceiling height of 8’ will ensure adequate headroom while riding. Dimensions: 59” L x 59” H x 22” W; Screen: 24” diagonal; Weight: 140 lbs; Power cord length: 10’. User requirements – Height range: 4’11”–6’5”; weight maximum: 297 lbs; age minimum: 14.
- [Self assembly] The Bike+ package is extremely heavy and might require more than one person to lift or carry. Use lifting aids and proper lifting techniques when moving or assembling the Peloton Bike+. A second person may be helpful when raising and lowering the Bike+. Lifting heavy objects can cause muscle strain and back injuries. Heavy objects can also fall and cause injury and physical damage.
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MERACH Recumbent Exercise Bike, High-end Recumbent Bike for Home, Light Commercial Recumbent Bikes for Seniors Adults, Magnetic Recumbent Stationary Bike with Smart Bluetooth and Exclusive App, LCD, Heart Rate Handle
MERACH Recumbent Exercise Bike, High-end Recumbent Bike for Home, Light Commercial Recumbent Bikes for Seniors Adults, Magnetic Recumbent Stationary Bike…
Features
| Brand | MERACH |
| Special Feature | Free Exclusive MERACH APP, Car-Style Resistance Adjustment |
| Color | Black |
| Power Source | Battery Powered |
| Recommended Uses For Product | Indoor |
| Item Weight | 85 Pounds |
| Material | Metal |
| Resistance Mechanism | Magnetic |
| Product Dimensions | 48.03"D x 23.62"W x 46.46"H |
| Maximum Weight Recommendation | 330 Pounds |
| Handle Material | Dip Molded Handle |
| Model Name | S19 |
| Maximum Height | 46.46 Inches |
| Minimum Height | 46.46 Inches |
| Number of Resistance Levels | 8 |
| Drive System | Belt |
| Item Package Dimensions L x W x H | 50.75 x 25 x 11 inches |
| Package Weight | 44 Kilograms |
| Item Dimensions LxWxH | 48.03 x 23.62 x 46.46 inches |
| Brand Name | MERACH |
| Manufacturer | MERACH |
| Part Number | S19 |
| Style | Light Commercial Recumbent Bike |
- 【 8-Level Car-Style Adjustment Resistance System 】 Your Workout, Your Way – With just a simple shift of the lever. Whether you’re a seasoned pro or just starting out, our magnetic recumbent bike offers a versatile range of options to help you achieve your fitness goals.
- 【 Ergonomic Thicker Seat & Backrest 】 Tailored Comfort – Choose from 8 positions to easily adapt the seat to your specific needs and inseam length. Featuring a breathable mesh backrest and a thicker seat, enjoy cool and comfortable sessions, regardless of the intensity.
- 【 Silent Dual-Belt Drive System 】 Smooth, Silent Operation – Featuring a high-speed, high-inertia design and a 6.6lb perimeter-weighted flywheel. Whether you’re in a shared space or aiming to be considerate to neighbors, our recumbent stationary bike is the ideal choice for noise-free, family-friendly exercise.
- 【 LCD Display 】 Your Ultimate Workout Companion – Stay informed and motivated with our display showing key metrics like time, distance, speed, calories burned, and heart rate. The included iPad holder lets you stream shows or access the MERACH app during your ride, enhancing your workout experience.
- 【 Free MERACH APP 】 Your Ultimate Fitness Companion – Designed by professional fitness trainers, our app offers a wide range of courses and training modes to help you achieve your fitness goals. With live metrics and progress tracking, you can monitor your performance in real-time and stay motivated every step of the way.
- 【 Heart Rate Tracking 】 Maximize Your Workout – Tailored for tracking your heart rate during workouts, our monitor ensures optimal performance in every session. By staying within your target heart rate zone, you can enhance the efficiency of your exercise.
- 【 Frosted Handlebar 】 Standing out from the plastic handles in the market, our frosted handlebars not only keep sweat at bay during workouts but also provide a secure, non-slip grip. Our recumbent exercise bike is constructed from durable materials, these handlebars offer a blend of comfort, safety, and long-lasting quality.
- 【 Hassle-Free Assembly 】 Say goodbye to complicated assembly instructions and hello to easy setup with MERACH! Our magnetic recumbent bike for seniors is 80% pre-assembled. With an installation video included, even the most technologically challenged users can have it assembled within 30 minutes.
- 【 Recumbent Bike Dimensions 】 48.03L x 23.62W x 46.46H in | Product Weight: 57.32 Pounds | Weight Capacity: 330 Pounds | Inseam Length: 28.35-35.43 in | Flywheel Weight: 6.6 Pounds.
- 【 Customer Service 】 We’ve Got Your Back. At MERACH, we uphold the quality of our products and are dedicated to delivering outstanding customer service. When you invest in one of our recumbent exercise bikes, you benefit from a one-year “manufacturer’s warranty” for added assurance. In the rare event of any issues, just contact our friendly customer service team for swift assistance. We’re here to assist you every step of the way!
Sunny Health & Fitness Elite Recumbent Cross Trainer & Elliptical Machine with Arm Exercisers for Home Arm/Leg Training, Easy Adjust Seat & Mesh Backrest, Free SunnyFit App Bluetooth Connectivity
Sunny Health & Fitness Elite Recumbent Cross Trainer & Elliptical Machine with Arm Exercisers for Home Arm/Leg Training, Easy Adjust Seat & Mesh Backrest,…
- FREE CONNECTED APP: Enjoy FREE access to the SunnyFit App with every Sunny Health & Fitness product—no membership fees! Dive into 1,000+ trainer-led workouts, explore 10,000+ virtual scenic tours, track your progress, challenge others, and much more!
- ELECTROMAGNETIC RESISTANCE: With 16 different levels of electromagnetic resistance, you will be able to set your workout intensity level to perfectly meet your needs. Crank up the resistance for a challenging full-body workout, or dial it down for a low-impact and low-intensity recovery session.
- WORKOUT VARIETY: Take the guesswork out of your exercise session and use one of the 12 pre-programmed elliptical workouts built into the machine. If you prefer to customize your own workout, the Smart Recumbent Elliptical Cross Trainer allows you to create up to 4 unique user programs for a personalized workout experience.
- DESIGNED FOR LOW-IMPACT: Protect your joints while still challenging yourself. Our recumbent elliptical allows you to improve cardiovascular health and build strength but is also gentle on your body.
- FULL BODY WORKOUT: Work various muscle groups in both your upper and lower body by simultaneously using the moveable handles and elliptical-sized foot pedals. If you want a more focused workout, use the handles or foot pedals independently for a targeted upper or lower body burn.
- EASY ON AND OFF: The easy on-off design provides a simple, hassle-free transition from start to finish. With minimal obstruction between the handlebars and the seat, you can step through your machine and sit down safely before starting your workout.
- COMFORTABLE RIDE: Enjoy the padded seat and contoured mesh back support for a more comfortable and pleasant workout. With the easy seat adjuster, you no longer need to get off the machine to adjust the seat to your height. Simply engage the handle by your side and adjust to your comfort level.
- MAXIMUM WEIGHT CAPACITY: The sturdy, premium-quality design allows for weight capacities of up to 300 lbs.
- SUNNY STATE OF MIND: In our 20 years of serving the fitness community, we have impacted the lives of over 10 million customers, and we are confident that our equipment is not only built to last but will also enable you to achieve your cardio goals. Our vision and core mission is to stand beside you throughout your entire process. We enable you to enjoy your workouts with our products and our SunnyFit app which comes with over 1000+ workouts taught by our professionally certified Sunny Trainers.
- PERFORMANCE MONITOR: Track various fitness metrics during each workout. View your time, speed, RPM, distance, Watts, calories, heart rate, target heart rate, and resistance on the digital performance monitor. Train at your perfect intensity level every workout!
HARISON Magnetic Recumbent Exercise Bike with Arm Exerciser, Recumbent bikes for Adult and Seniors, Recumbent Exercise bike for Home 400 lbs Capacity (XXL)
HARISON Magnetic Recumbent Exercise Bike with Arm Exerciser, Recumbent bikes for Adult and Seniors, Recumbent Exercise bike for Home 400 lbs Capacity (XXL)
- Recumbent exercise bike with arm exerciser: HARISON recumbent exercise bike comes with resistance adjustable arm exerciser, which will provide Infinite resistances for your arm workout; HARISON arm exercisers allows you to get in a full body workout and work synchronously with the legs to achieve an intense calorie burn in rhythm; The arm exerciser’s resistance is adjustable and can be customized to your own needs
- HARISON Exclusive US Mute Magnetic System with 28 LBS Flywheel: HARISON recumbent exercise bike with arm exerciser provides 14 levels of smooth magnetic resistance for a wide range of workout intensity options without disturb others, virtually no maintenance is required; Smooth torque cranking system provides a smooth and consistent pedaling motion; You can choose from slightly heart and lung function to high intensity whole body training exercise to strengthen your whole body
- Premium Solid Recumbent bike 400 LBS Capacity: Heavy duty Stainless steel frame combines both design and performance; The step-through design facilitates quick entry and exit from this recumbent bicycle, corrosion resistance and oxidation resistance; The solid construction can support a user weighing up to 400 lbs; Convenient transport wheels allow you to move the stationary recumbent bicycle around easily without lifting it
- Easy-to-Read Digital Monitor and 2 in 1 Tablet Holder: Multi-function LCD display, Real-time digital monitor equipped to record time, speed, distance, calories, RPM, scan, odometer and heart rate; 2 in 1 tablet holder and water bottle holder provide a great convenience for your cycling exercise; You can enjoy your movie or music at the same time; Best recumbent exercise bike for seniors or adults and whole family cardio workout
- Adjustable Seat and Vented Backrest: Padded with high-density foam, the seat and backrest support your hip and back to ensure correct posture meanwhile provide the maximum comfortableness; The large adjustable seat allows you fully enjoy the indoor cycling bike experience at home; Sliding seat rail system is easy to adjust from front to back for people of different height; Keep your legs at a comfortable length for the best results
- Specifications and Warr-anty: HARISON recumbent exercise bike for home suitable for Inseam 26.5”- 38.9”, suitable Height of 4.8”-6.4”; We promise the measurement and capacity are the actual results, not a mendacious number; Package included installation tools; We believe in our products which is why all of HARISON products come with a 30 day risk-free trial and a 12 month warr-anty to give you peace of mind
Niceday Recumbent Exercise Bike, Recumbent Bike for Home, Recumbent Stationary Bike 400LBS Weight Capacity, Magnetic Recumbent Bike with Smart APP, LCD Monitor, Heart Rate Handle
Niceday Recumbent Exercise Bike, Recumbent Bike for Home, Recumbent Stationary Bike 400LBS Weight Capacity, Magnetic Recumbent Bike with Smart APP, LCD…
- Excellent Customer Service: Niceday is designed for long-term durability; We are committed to providing our customers with an excellent product and service; If you have any questions, we will try our best to help you
- Ideal for Physical Therapy: Niceday recumbent exercise bike greatly reduces the burden on the back and puts less pressure on the joints; Aim to help knee and lower back arthritis patients work their mobility and recover from replacement surgery
- 16-Level Progressive Resistance: Niceday Recumbent Bike offers 16 levels of progressive resistance, suitable for the diverse exercise needs of the whole family; The mechanical knob allows precise control of resistance changes, ensuring seamless transitions between intensity levels; Ideal for gentle physical therapy and relaxing cardio exercise
- 15LBS Quiet Flywheel: The precisely engineered 15LBS flywheel combined with the magnetic control system, ensures smooth and quiet operation; No disturbance to family and neighbors, fostering a harmonious home fitness
- 400LBS Weight Capacity: Robust & heavy-duty frame for longer service life, excellent stability and safety; Maximum weight capacity is up to 400 LBS; Meet the exercise needs of the entire family
- Ergonomic Seat & Backrest: Bid farewell to hip discomfort. Embrace comfort with ergonomic high-density soft sponge cushion and breathable mesh backrest; 8 seat position is easy to adjust, providing ample leg room for user height up to 6’7″
- Smart Data Interaction: LED digital monitor effectively tracks exercise data; Integrated iPad holder added exercise fun; Connecting with the Kinomap & Z-WIFT app via Bluetooth takes your workouts to the next level
- Say Goodbye to Complex: 90% pre-assembled, instruction and tools included, installation is a breeze; Integrated transport wheels and wireless cable are designed for daily mobility and storage, suitable for home gym
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14-Day Digestive Health Reboot – BRAND NEW gut health program
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Bridport Health Liver Support
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I Wear Slippers 9 Months Out of the Year—And These Are the Ones A Podiatrist and I Love Best
You may recall the crab walk from your school days, but this move isn’t child’s play. Moving forward and backward on your hands and feet while pressing your chest and hips upward is a serious workout.
“The crab walk is an excellent full-body exercise that offers a wide range of benefits,” says Akane Nigro, CPT, a personal trainer at Life Time in Charlotte, North Carolina. In particular, it boosts strength, coordination, posture, and overall fitness.
If you haven’t revisited this childhood classic, it may be time to brush up on your crabwalking skills. We tapped a couple of experts to break down proper crab walk technique, benefits, muscles worked, and more.
How to do the crab walk exercise with perfect form every time
Nigro demonstrates how to perform the crab walk exercise with proper form:
- Sit on the floor with your knees bent and feet flat. Place your hands on the floor behind your hips, with your fingers pointing away from your body.
- Push into your hands and feet to lift your hips until your body forms a straight line from your head to your knees.
- Engage your core and begin walking backward, moving your right hand with your left foot, followed by your left hand with your right foot.
- Once you’ve taken several steps backward, reverse directions to walk forward.
- Keep your chest open and shoulders down the entire time.
Which muscles does the crab walk exercise work?
The crab walk hits an impressive number of muscles. Here are the main ones, according to Nigro.
1. Shoulders
“Supporting your body weight helps strengthen the deltoids and rotator cuff,” Nigro says. The rotator cuff muscles (the supraspinatus, infraspinatus, teres minor, and subscapularis) support your shoulder’s ball-and-socket joint. Meanwhile, the deltoid muscle on the outside of your shoulder functions to move your arm forward, backward, and to the side of your body.
2. Arms
The primary muscle groups in your arms the crab walk exercise works are your triceps (on the back of your upper arm) and your biceps (on the front of your upper arm). These muscle groups engage as you move your body forward and backward and help hold your body off the floor.
3. Legs
Your quadriceps (the muscles on the front of your thigh), hamstrings (the muscles on the back of your thigh), glutes (your butt), and calves (the muscles on the back of your lower leg) work to propel you forward and backward.
4. Core
Crabwalking engages your entire core, especially your lower back and obliques (the side abs). These muscles keep your hips lifted and stabilized while you move back and forth.
4 benefits of adding the crab walk exercise to your workouts
1. It improves posture
The crab walk strengthens the muscles along the backside of your body (your back, glutes, hamstrings, and back of your shoulders) and the muscles in your midsection (your abdominals). Together, these muscles—especially those in your lower back and core—help keep your torso upright.
If you spend chunks of your day sitting, you may be weaker in these muscles and more prone to slouch. By engaging your postural muscles, the crab walk exercise helps correct muscle imbalances that contribute to poor posture, Nigro says.
2. It enhances balance and coordination
Most of us don’t walk backward using our hands and feet on a regular basis—a major reason the crab walk is so beneficial for improving balance and coordination. Your brain must work overtime to coordinate your arms and legs while keeping your core engaged.
“Since the crab walk requires you to move in an unnatural position—walking backward while supporting yourself with your hands and feet—it challenges your coordination and proprioception—awareness of body position,” Nigro explains. As you develop greater balance and coordination, you may find these skills carry over to other activities that require balance and coordination, such as running, sports, or even avoiding falls and injuries in daily life and as you age.
3. It strengthens multiple muscle groups
As you’ve seen, the crab walk is a full-body exercise. It targets your shoulders, arms, core, legs, and wrists and hands, Nigro says. As the crab walk forces your lower back and abdominals (your rectus abdominis, also known as the “six-pack” muscle, and your obliques, also known as the “side abs”) to fire non-stop, the exercise is especially effective for strengthening your core muscles.
Greater core strength translates into safer, more efficient movements in sports and daily life. It can also help ease low back pain by ensuring your lower back doesn’t have to take on the work your other core muscles should be doing.
4. It provides a cardiovascular workout
“While not as intense as running or cycling, crab walks can get your heart rate up, especially when done over longer distances or for extended periods,” Nigro says. “This makes it a mild-to-moderate cardiovascular workout, depending on intensity.”
At a mild-to-moderate intensity, crab walks help boost cardiovascular endurance, which is your ability to perform rhythmic activities over a longer period. Greater endurance (also known as aerobic fitness) benefits other cardio exercises, such as running and cycling, and is vital for overall health.
4 crab walk variations to mix things up
1. Crab walk with resistance band
Looping a resistance band around your thighs adds intensity, targeting your glutes and core even more effectively, says Josh York, CPT, founder and CEO of GYMGUYZ.
- Sit on the floor with your knees bent and feet flat. Wrap a mini loop resistance band around both thighs, just above your knees. Place your hands on the floor behind your hips, with your fingers point
Is ‘Toxic Femininity’ at Least Partly to Blame for Sleep Apnea’s Underdiagnosis in Women?
When we call a shoe “versatile,” it’s typically referring to its chameleon-like adaptability for many activities and/or outfits. But Commbi, a newcomer on the shoe scene, is taking it one step further (pun intended). The footwear brand recently launched with its first-ever capsule collection of colorful, comfy slides, slippers, and clogs complete with mix-and-match footbeds, allowing you to customize any one pair as you please. With its Build-A-Bear approach, Commbi lets wearers customize their fit and feel to their exact liking—which is exactly why I had to try it.
My coworkers and I were curious to see for ourselves just how well customizable shoes *really* worked and stood up to a full day of wear. Turns out, Commbi is on to something. Find our full review below.
How Commbi works
Commbi currently offers four core shoe styles: the trendy Softie Slides ($180), the pretty Patchwork Slides ($150), the classic Rhoads Slides ($170), and oh-so-cozy Woolie Burro ($180). Once you pick your shoe, you choose your insole. Every shoe comes with a modular footbed of your choice (there are five total) that pops in and out of the base of the shoe. If you want to switch things up, you can purchase additional footbeds to mix and match depending on the occasion, season, or mood.
Despite the different outer materials of the footbeds (cork, shearling, vegan leather, terry-lined memory foam, and flannel-lined memory foam), each insole sports a layer of memory foam, so you’re promised cushy comfort regardless of which one you pick. All also have grooves that snap into the shoes like pieces of a jigsaw puzzle, so that a single shoe can quickly be transformed into multiple footwear options, whether for plodding around the house or running errands around town. (You can see in the photo below one pair of slides worn three ways.)
Commbi footwear: Our honest review
Intrigued by Commbi’s choose-your-own-adventure model, I opted to test the Softie Slides in black with a vegan leather footbed, while my colleague and Well+Good Content Operations Director, Katie Maguire, opted for the Woolie Burro.
The Softies are the slide equivalent of inflatable pillows. They’re big and squishy and, as the name sugg
Want Better Posture, Balance, and Fitness? Add This Nostalgic Gym Class Exercise Into Your Workouts
If you’re feeling spooked by the uptick in hurricanes, floods, and tornadoes wreaking havoc on our communities (it’s climate change y‘all) you’re not alone. And, whether or not you’ve been personally affected by a recent natural disaster, the news certainly serves as a reminder that we should all have our emergency-related ducks in a row—that means assembling a go-bag so you’re prepared when disaster strikes. The best emergency kits are stocked with helpful items to get you and your family through crisis, be it a fire, flood, or earthquake. Read on to hear from a handful of emergency-preparedness experts for their tips, plus an extensive list of everything you need to build a successful emergency supply kit.
First Aid Only 299 Piece Set, $25
LifeStraw Personal Water Filter Straw, $20
DaringSnail Emergency Crank Weather Radio, $39
Gerber Suspension-NXT Multi-Tool, $50
Go Time Gear Packable Survival Tent, $20
Uncharted Supply The Seventy2 Survival System, $259
Stealth Angel 72 Hour Emergency Kit, $99
What should you consider when creating an emergency kit?
“When building an emergency preparedness kit, it’s essential to consider both short-term and medium-term needs, as the duration of an emergency can be unpredictable,” says Alison Hill, CEO of LifeStraw. “Start by assessing the specific risks in your area (e.g., hurricanes, wildfires, or earthquakes), but also prepare for prolonged disruptions.”
“Ensuring you have enough supplies—however you define that—for you and your family for at least three days is vital, because it can be extremely challenging for first responders to provide meaningful humanitarian aid within the first 72 hours after a disaster, even with the fastest response,” adds Dr. John Roberts, MD, Senior Emergency Health Advisor at International Medical Corps.
Dr. Roberts also says you should ideally include one complete change of climate-appropriate clothing, including sturdy shoes, for each family member. “Include extra prescription medications and eyeglasses in your first aid kit, and learn how to use all supplies, including an epinephrine injector, if needed. Items to help with personal grooming, cleaning and toiletries can also be in your preparedness kit.”
Feeling overwhelmed? Don’t worry, the actual list of items is much more manageable than it sounds. Plus, there are plenty of premade emergency kits that can help tackle a lot at once (we’ll list a few below). However, Courtney Klosterman, home insights expert at Hippo home insurance, says that even if you buy a premade kit, you’ll want to customize it to meet your family’s needs. “As a bonus, you can also put in items that could comfort your family during times of crisis: your favorite snacks, cozy blankets and even special books or toys,” she adds.
Most importantly, Dr. Roberts stresses that every disaster is different, so it’s crucial that you follow emergency instructions from local authorities. “Discuss where to seek shelter with your household, identify meeting places and plan evacuation routes,” he adds.
What items should you include?
Regardless of your environment, our experts agree that all emergency supply kits should include the following:
- Water filtration/purification tools and, ideally, one gallon of water per person (and one-half gallon per pet) per day for three days
- Non-perishable food for three days
- First aid essentials
- Portable tent
- Solar-powered or battery-free light
- A multipurpose tool
- Cell phone chargers
- Personal hygiene items
- Copies of important documents (more on this below)
- Emergency radio
- Communication devices for connectivity
- Handheld maps
- Emergency blankets and ponchos
Don’t forget about your furry friends
According to Amber Batteiger, who is a first responder and the Communications Manager and Disaster Relief Expert at Embrace Pet Insurance, your beloved fur-babies require their own emergency go-bag. “This preparation is vital as disasters are very stressful for both pets and pet parents,” she says.
Batteiger says a pet-specific emergency kit should include 7-10 days’ worth of pet food, water, medications, any necessary medical records, a leash and collar with identification tags, a carrier or crate, bedding, and toys. “If your pet is not accustomed to being in a carrier or kennel, its crucial to familiarize them beforehand,” Batteiger adds. “Practice going in and out of it and [have them] spend some time inside the kennel or crate.”
Shop emergency kit items
I Always Thought I Was Just an ‘Extreme Night Owl,’ but It Turns Out I Have Delayed Sleep Phase Syndrome
Smartwatches have come a long way from when they used to just count your steps and measure heart rate—now, your Apple Watch could provide some early warning that you might not feel up to hitting that step goal soon. Apple recently rolled out the Vitals App for the Apple Watch that monitors your breathing, temperature, and heart rate overnight. Since the release, Apple Watch users are sharing that the watch alerted them that their vitals were out of the norm before they even thought they were sick.
Now that fall illnesses, including COVID-19, are in full swing, users are sharing across social media that their watch clocked abnormal breathing rates and elevated temperatures days before they later came down with full-blown cold symptoms. “The Vitals App knew I was sick 3 days before I did,” posted one Redditor. Others in the thread report other watches with blood oxygen, heart rate, and temperature sensors have done the same.
This smartwatch premonition has been going on for some time; users have been noting that “the Apple Watch knew I [had] COVID before I knew” for at least three years, since the device rolled out a wrist temperature feature with the Apple Watch Series 8. Researchers have also been studying this ability, and finding it to be an accurate early warning for COVID and other illnesses, since 2021.
The Vitals App, available with the latest watchOS 11 on Apple Watch Series 6 models and later, is particularly useful as it gives a comprehensive picture of multiple metrics and will even send notifications of irregularities. And the number of stories popping up points to its potential as a cold and flu season tool.
X user Rory Evans posted that his Series 9 picked up some irregularities in his vitals days before testing positive for COVID, calling the tool “clever and very useful tech to have—especially in such a fast paced world.” X user Emanuel Job Ayo posted a screenshot showing Vitals “outliers” and called it “wild” that the app could “detect and warn before you even fall sick.”
Other Reddit users reported the app showed outliers after they had their COVID vaccines, and some even saw the effects of having a bit too much to drink. X user Valerie Polad posted that she was “incredibly impressed” with the Vitals App: “My watch told me that a few metrics were unusually high this morning and that the underlying cause may be illness. And here I am with my fever a few hours later!”
As your watch gets to know your biometric data, like your typical temperature, breathing rate, and even how many hours of shut eye you get per night, it knows your normal ranges. So while your typical sleeping heart rate isn’t a particularly useful data point on its own, the combo of metrics can show when something is off—and help you tune into your body and potentially seek medical attention.
Vitals also tracks blood oxygen (a key indicator of COVID) if you have a Series 6 or more recent model sold in the U.S. before January 18, 2024. Apple had to remove light-based pulse oximetry sensors from the Apple Watch after courts found that it violated another wearable technology company’s patent, and new watches sold with the feature overseas aren’t available in the U.S.
Apple told Well+Good they could not officially comment on the anecdotes, but it’s worth noting the watch was recently FDA approved for sleep apnea, another condition where any advance warning can help be proactive about health. Apple also partnered with researchers to use Apple Watch blood oxygen data to study COVID in the very first year of the pandemic. When it comes to fighting viruses, information—and early warning—is power.
