Tag: improving fitness

If you hear the name “Nordic” and your mind instantly conjures up a tough-as-nails Viking, you’re not alone. So if a workout move has “Nordic” in the title, it’s got to be effective, right?! Enter: the reverse Nordic curl, aka leaning camel, an eccentric exercise that hits your quads (and more) in all the right places. If you’re up to trying new challenges, the reverse Nordic curl may be your move.

So what exactly is a reverse Nordic curl? Is it something that you should incorporate in your strength-training routine? Today, we’re talking all about the benefits of this exercise, and showing you how to do the reverse Nordic curl to strengthen your quads and tendons.

What is a reverse Nordic curl?

To define a reverse Nordic curl, we have to start with a regular Nordic curl. Originating in Scandinavia, Nordic curls, or Nordic hamstring exercises (NHEs), isolate and strengthen the hamstrings. Nordic curls have been shown to prevent hamstring injury in athletes and are a valuable component of physical training.

Regular Nordic curls are performed by kneeling, anchoring your feet under something, and leaning forward with your torso to engage your hamstrings. Then you raise yourself back up, keeping your back straight.

The reverse Nordic curl (also known as the leaning camel) is the opposite move. Instead of leaning forward, you’re leaning back—no anchor required. It works your quads, hip flexors, and core, and you get some great potential benefits for injury prevention.

“The main reason to incorporate any iteration of the Nordic curl into your routine would be for tendon health,” says Kevin Noel, CSCS, chiropractor and certified strength and conditioning specialist at LeverEdge Chiropractic.

Most of us probably aren’t thinking of our tendon health while we are hitting the gym, but if you want to remain active and age well, strong tendons mean serious injury prevention.

How to perform the reverse Nordic curl

1. Start in a tall kneeling position with the tops of your feet facing the ground (toes un-tucked).
2. Slowly lower yourself backward, bringing your glutes closer to your heels while simultaneously keeping a straight line between your knees, hips, and shoulders.
3. The goal is for your glutes to successfully touch your heels, but go back as far as you can.
4. Then, by pushing the tops of your feet into the ground, return to the start position using your quadriceps and hip flexors.

Benefits of the reverse Nordic curl

Hard to mess up

With any new move, there comes the risk of doing it the wrong way—but that risk is way lower with reverse Nordic curls.

“The best part about both the Nordic hamstring curl and the Nordic reverse curl is there are almost no mistakes that can be made while performing the exercise,” Noel says. “This is because any deviation can actually be seen as a slight regression or modification.”

There are just a couple of precautions to consider. “The only mistake to make is not properly warming up the tendons and muscles associated beforehand, which could possibly lead to injury,” explains Noel. “Or by jumping right into the movement without assessing your ability to completely perform a repetition.”

Easy to incorporate

Already have a training plan? You can easily incorporate reverse Nordic curls into your pre-existing routine. Noel recommends adding them into any lower body and/or core sessions, depending on your routine split (upper vs. lower body, etc).

“Although the exercise itself might not be ‘easy,’ incorporating them into your routine should be a staple, especially for people who have chronically tight hip flexors or chronic low back pain,” he says.

How many reverse Nordic curls should you do? “If someone is newer to the movement, I would suggest starting out with fewer sets of smaller numbers, like 3 to 6, and assessing tendon tolerance,” Noel says. “Once a baseline is established, rep ranges can be worked just like any other resistance training exercise, and performed to meet [your] goals.”

Modifications are simple

What if you’re unable to do a reverse Nordic curl? No worries! Modifying this move is simple.

“My favorite [adjustment] to the movement would be to break the straight line between knees, hips, and shoulders,” Noel says. “You could leave the torso perfectly upright throughout the entire range of motion and instead focus on keeping a straight line from just the knees through the hips.”

Still too tough? Noel suggests trying a supine (lying on your back) leg lift or hanging leg raise.

Want to make it more intense? Hold a weight plate against your chest for added strength training.

Injury prevention

As we mentioned before, one of the biggest benefits of reverse Nordic curls is how they strengthen tendons.

“All athletes, whether explosive, short-duration sport, or long-distance and high-endurance activity, can benefit from having strong, healthy tendons,” says Noel. “Tendons are responsible for attaching the contractile components of muscle to bone, and are often the first thing to get injured in an overuse type injury.”

Works several muscles

The reverse Nordic curl activates similar muscles as a single-leg squat, primarily working the quadriceps muscle. You’re also engaging your core as you maintain a straight line forward and backward, which makes this a great abs workout. The balance required as you lean back means you’re also using lots of smaller stabilizer muscles and even your glutes to steady your hips.

Many of the changes I’ve experienced as an elder Millennial were expected: I can no longer sleep past 6:30 a.m., I get inordinately excited about purchasing new bath towels, and I recently experienced the universal milestone of sleeping on my neck “wrong.” But one thing I was not expecting? I’m now constitutionally incapable of walking around in the house in bare feet—so much so that I’m in cushy Birkenstocks 24/7 in the summer, and slippers with arch support the rest of the year.

But when the soles of my old standbys disintegrated a few weeks ago (true story), I was suddenly in the market for a new pair. After talking to a podiatrist, digging around the internet, and testing out my new house shoes, I have an announcement: Revitalign Orthotic Memory Foam Slippers are like a memory-foam mattress for your feet, they will rock your world (and your arches), and you can get them for 18 percent off through October 24.

Revitalign Orthotic Memory Foam Slippers — $50.00

Originally $61; now $50

Pros:

• Cushioned, removable insole with memory-foam arch support and deep heel cup to cradle the foot
• Durable, textured outsole for traction both indoors and outdoors
• Cozy fleece lining
• Antimicrobial footbed to minimize odor
• Podiatrist-approved!

Cons:

• Some pairs of shimmery thread which may not be your style—but plenty of colors to choose from

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Take it from a podiatrist. “With the Revitalign insole, these slippers offer excellent arch support and the deep heel cup cradles the heel creating stability and support with each step,” says Elizabeth Bass Daughtry, DPM, executive board president of the North Carolina Foot and Ankle Society. “The rubber outsole is sturdy and supportive with good traction to avoid excessive slippage and durable enough to step outside or run a quick errand.”

This checks all my boxes, as I’m constantly moving between floors of my (old, sometimes slippery) New York City apartment and dashing out front to take out the trash. But beyond just being practical, I have to admit that I’ve never had slippers with arch support—true arch support—until these. The sculpted interior basically holds my foot in a comfortable hug, and my feet feel supported through every step up and down the stairs or chasing after my kids.

Speaking of kids, I never felt the need to wear shoes indoors until after pregnancy—but whether you’ve had pregnancy feet changes, are just getting older, or are a human with feet who likes to be comfortable, proper footwear is an all-ages sport, says Dr. Daughtry. That’s because it can help protect against plantar fasciitis, tendonitis, arthritis, and even stress fractures. “Even around the house, your feet need support and cushioning to help with shock absorption,” she says. “I actually recommend ‘house slippers’ or some type of slipper with arch support to wear around the house to avoid excessive stress on the foot and arch.”

Dr. Daughtry particularly likes the Revitalign slippers because they have a removable insole (which means better protection and support than a basic slipper) and more accurate sizing than typical pairs, with numbered and wide sizes versus the standard small, medium, large. As for me, I was so excited about my new slippers with arch support that I described it to my coworkers as an experience. And considering that I injured my foot twice this past summer (by dropping my own giant water bottle on it, then stubbing my toe—both of which caused bruising

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:

1. 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.
2. Push into your hands and feet to lift your hips until your body forms a straight line from your head to your knees.
3. Engage your core and begin walking backward, moving your right hand with your left foot, followed by your left hand with your right foot.
4. Once you’ve taken several steps backward, reverse directions to walk forward.
5. 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.

1. 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 pointing away from your body

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.

Commbi Footwear The Softie Slides — $180.00

Sizes: 5-14 | Available colors: 4 | Materials: vegan leather

 

 

Pros:

• Roomy toe box
• Memory foam-padded straps
• Water-resistant
• Wide range of sizes

Cons:

• Vegan leather is prone to scuffing
• Limited color options

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The Softies are the slide equivalent of inflatable pillows. They’re big and squishy and, as the name suggests, very soft. The straps are made from smooth vegan

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.

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

First Aid Only 299 Piece Set — $25.00

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20/10/2024

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.

Many of us have a yoga pose we actively avoid or dread doing because it feels hard (not in a good way) or even painful to do. Cobra pose (Bhujangasana in Sanskrit) can easily be that pose.

Maybe it’s because you’ve never been taught the finer details of how to do the posture and have experienced discomfort each time you try. Or maybe you’ve only done it as part of a fast-paced sequence and your brain and body can’t quite work together fast enough to truly figure it out.

No matter how many times you’ve done cobra pose, it can still feel elusive. But it’s worth doing the work to try and nail it since it’s a great way to stretch and strengthen the muscles in the front of your body and surrounding your spine.

Here are four common reasons why cobra pose might still feel inaccessible, plus a few ways to do some pose troubleshooting to finally enjoy the pose and embrace your inner snake.

1. You don’t have enough spinal mobility

If you feel like you can barely lift your upper body off your mat or get any kind of curve in your spine—let alone, a stretch —there could be a few reasons you feel this way.

The farther you move down your spine, the less mobility you typically have. Because cobra pose is technically a backbend and grows out of your lower and middle back to ultimately lift you up, you’re not exactly starting with a ton of flexibility here.

Cobra pose also relies on the strength of your back muscles to do some heavy lifting, which in our modern world, these muscles tend to be tight and weak due to poor posture and lots of sitting. So, if you enter this pose and feel like all these struggles are real, give these two moves a try to improve the strength and mobility around your spine.

Cat-cow pose (Bitilasana Marjaryasana)

Try gently stretching and moving your spine in cat-cow pose before going into cobra pose. Cat-cow helps open up your pelvis, torso, and spine, and many people enjoy it because it’s a softer way to increase your flexibility (thanks, gravity!).

Start by slowly rolling through your spine, gradually deepening the movement, while keeping an awareness on your mid and upper back. Notice if it helps you unlock a little bit more range of motion in cobra pose afterward.

1. Start in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
2. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (cow pose).
3. Exhale as you round your spine, tucking your chin to your chest and drawing your belly button toward your spine (cat pose).
4. Flow smoothly between cat and cow poses, coordinating your movement with breath.

Low cobra pose (Ardha Bhujangasana) with hands hovering

Balance out the stretch with a strengthening exercise for your back muscles by practicing a low cobra pose with your hands hovering an inch or two off the floor. Hold this for three to five breaths as you hug your shoulder blades together and down your back.

Not only is this great for getting better at cobra pose, but it’s a wonderful way to increase muscle tone and counteract poor posture.

1. Begin by lying face down on your yoga mat, with your forehead resting on the ground. Keep your legs extended, press the tops of your feet down, and place your hands directly under your shoulders.
2. Scoop your elbows toward your body and spread your fingers wide. This creates a firm foundation with your hands on the mat.
3. Engage your abdominal muscles and lift your chest, while pressing your hips, pubic bone, and the tops of your feet into the mat.
4. Lift your palms an inch or two off the mat, then lift your head and chest off the ground as far as comfortable. Keep your gaze down and out and keep your neck neutral.
5. Hold for three to five breaths, then gently return to the starting position.

2. You aren’t using your hands and arms enough

As a seasoned yoga teacher with over seven years of teaching experience, one of the most common misalignments I see in students practicing cobra pose are splayed out elbows and shoulders creeping up towards the ears.

“It’s extremely common for yoga practitioners of all experience levels to complain about sharp pain in the palms and wrist joints” in cobra pose, yoga teacher Divya Balakrishnan, E-RYT 200, also points out.

These are like flashing red lights that point to a couple of misalignments and key muscle groups that aren’t working for you like they could be. Try these simple corrections and notice any shifts:

• First, briefly check your alignment by making sure your hands are beneath your shoulders or even slightly lower (toward your chest), and that you’re lengthening your spine.
• Second, actively hug your elbows in—a single move that creates a chain reaction by properly aligning your arms, shoulders, and shoulder blades, and keeps your shoulder blades back so you your chest doesn’t collapse in.
• The third and final step is to strongly press your hands down to lift your torso while simultaneously pulling your shoulder blades down your back. “I always encourage my students to try the hand bind,” Balakrishnan says. “Broaden the palm, draw energy toward the center, and press down firmly. This “suction” mechanism also engages the larger muscles in your forearms, upper arms, all the way up to your shoulders to carry the load. This way our relatively flimsy wrist joint doesn’t take the lion’s share of the weight.”

Cobra pose with proper hand and arm alignment

1. Begin by lying face down on your yoga mat, with your forehead resting on the ground. Keep your legs extended, press the tops of your feet down, and place your hands directly under your shoulders.
2. Scoop your elbows toward your body and spread your fingers wide. This creates a firm foundation with your hands on the mat.
3. Gently press into your palms, then lift your head and chest off the ground as far as comfortable. Keep your gaze down and out and keep your neck neutral.
4. Hold for three to five breaths, then gently return to the starting position.

3. Your lower back isn’t getting enough support

If the mere thought of getting into cobra pose conjures a painful feeling in your lower back, you’re certainly not alone

When the leaves start turning and the temps drop, it’s time to swap out your summer wardrobe for cozier layers. Spaghetti straps and tube tops get traded for coats and cardigans; sundresses make way for turtlenecks and hoodies. And when it comes to shoes, it’s time to stash those strappy sandals and opt for something that’ll keep your toes cozy. Your mind might jump straight to booties or Uggs for fall, but don’t sleep on sneakers—they can be just as stylish and warm.

Think about it: Sneakers look way chicer with a dress than you might think, and they’re a no-brainer with your favorite jeans, no matter the style. Not to mention, they’re a natural match for all your athleisure looks. So before you settle into your usual autumn shoe lineup, hear us out: a solid pair (or two!) of the best fall sneakers might just be your go-to for autumn.

Shop the best fall sneakers this season

Best overall: Nike Cortez Vintage Suede — $100.00

Sizes: 5.5-10.5 | Colors: 3 | Materials: suede and mesh upper, rubber outsole

There’s nothing quite like a great suede sneaker to help you brave chillier weather. We love these vintage Nike Cortezes for a few reasons. First, the suede lets people know that you’re cozy as could be. Second, the three color options are green, gray, and cream—all beautiful autumnal tones. And since they’re $100, they’re also kind to your wallet. There’s not much negative to note about this pair of sneakers, the only downside is that this runs a little small; Nike recommends ordering half a size up.

Pros: 

• Affordable and durable
• Padded collar for added comfort
• Foam insole with wedge insert
• Comfortable

Cons: 

• Runs small
• Not ideal for weightlifting or running

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20/10/2024

As a younger sister to a once teen brother, I can say that impressing them is unequivocally tough—which makes holiday gift shopping…tricky, to say the least. The best gifts for teen boys evoke smiles, never eye rolls, and are (hopefully) put to use right away, instead of collecting dust in the corner of their bedroom. As a parent (or mentor, sibling, or family friend), getting the teen in your life the “perfect” gift is hard. They’ll likely appreciate your time just as much (even if they don’t say it), but it does help to get them a nifty trinket that they’ll love—it could even help bring you two closer or form a better relationship.

When holiday gift shopping for a discerning teen, you’ll want to tap into their hobbies, interests, and aspirations. Which admittedly, is a lot harder than it sounds. To get some intel on the best gifts for teen boys, I asked a few teenagers—and a few men with oddly aligning interests—to share what’s on their holiday wishlists. Whether he’s a star athlete in training, bookworm, a budding artist, a late-night gamer, or loves experimenting in the kitchen, you’re bound to find a winning gift among these teen-approved picks.

Best sports gifts for teen boys

Letters to a Young Athlete by Chris Bosh — $12.00

Any young athlete will benefit from the wisdom shared by NBA hall of famer Chris Bosh in his first-ever book. From how to take criticism to the importance of honest dedication, Bosh’s words are bound to resonate with teenage athletes.

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Adidas MLS 24 Club Soccer Ball — $25.00

With the rise of MLS teams, it feels like soccer is more popular than ever in the United States. “I want to go to the world cup one day,” says 16-year-old Alex. Well, there’s no better time than now to start training! And there’s no better ball to train with than this. year’s Adidas’ MLS Club ball.

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20/10/2024

There’s nothing quite like the sensation of sliding into a bed with clean, luxurious sheets. Unfortunately, that requires changing the sheets, which is at the top of my most-hated chores list (right next to cleaning the bathroom). The gymnastics routine that ensues when I try to wrangle a fitted sheet onto the corners of my mattress is truly embarrassing—don’t even get me started on changing out my duvet cover.

Luckily, some very wise humans launched QuickZip, the bedding company that uses zippers to skip past the annoying parts of bedding turnover (think: buttoning duvet covers, squeezing a fitted sheet over that dreaded final corner). Even luckier, it’s on sale now for W+G readers, who can save $40 on purchases of $200 or more.

QuickZip Fitted Sheet (Queen) — $145.00

Sizes: Twin-Split Cal King (RV sizes available) | Colors: 6+ | Materials: sateen, percale, or flannel

Enter the promo code Wellgood40 at checkout to take $40 off your purchase of $200+.

Pros: 

• Unique, 2-piece design zips to bed to eliminate slipping and sliding
• Easy to fold
• Convenient and easy to use
• Quick match orientation labels
• Wide variety of colors and fabrics

Cons:

• Pricey (but worth it!)

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Unlike regular sheets, QuickZip’s bedding is all designed with ease in mind. The brand’s fitted sheet comes in two pieces: a bottom, which stays on the mattress, and a top (aka the part you actually sleep on), which zips off for easy washing. The bottom piece is deep-pocketed, so you never have to worry about the elastic corners popping off à la traditional fitted sheets. And, when you’re not using the top piece, it folds up flat (unlike traditional fitted sheets, which turn into a blob whenever I attempt to fold them). You can see exactly how it works in the video below.

In addition to QuickZip’s innovative fitted sheet, the brand also has a snazzy duvet cover that features—you guessed it—a zipper. The zipper runs along two sides of the duvet cover so you can flip it open like a sandwich and slide your comforter inside. It also features clips so you can attach your duvet directly to the insert to limit bunching or shifting in the middle of the night. And if you *really* need to make an adjustment, there are sneaky ventilation slits that let you reach in to smooth things out rather than having to take the entire thing off or try to shake it out. The brand has truly thought of everything.

If you want to try QuickZip bedding but aren’t sure if you’ll be sold on the zipper, you’ll appreciate that the brand offers a 60-day trial period. You can sleep on it and wash it, and if you’re not digging your new zippy bedding you can send it back for a full refund.

As for the sale, the brand is offering $40 to W+G who spend $200 on more. It can be on anything—sheets, pillowcases, duvets, you name it. When your cart is loaded, simply enter the promo code Wellgood40 at checkout to save—easy as pie! Click here to snag your new fitted sheet or scroll to save big on some dreamy new sleep goodies below.

What we’re shopping during the QuickZip sale

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.

Tatcha Dewy Serum, Dewy Skin Cream, and Serum Stick — $110.00

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

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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 just be your ticket to less dry skin and *way* more

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:

Apotheke Bitter Cherry Classic Candle — $46.00

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.

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Laura Geller Jelly Balm Hydrating Lip Color in Very Black Cherry — $21.00

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.

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20/10/2024