Category Archives: FITNESS

How to Maximize Your Massage Benefits

We can all agree that everyone loves a good massage. Who doesn’t like relaxation, pain and stress relief, and overall well-being? However, with so many options out there, choosing the right one can feel a bit like ordering Chinese takeout.

That’s where I come in. Who am I? Just your friendly neighborhood massage therapist, here to break it down for you.

Types of Massage

On the regular line up: Deep Tissue & Swedish Massage (also called Relaxation). These are mostly just levels of pressure. “Deep” means more pressure and more focus on problem areas. “Swedish” means light pressure and a more general, full-body approach.

If it’s available, I always recommend Integrative Massage (sometimes called Therapeutic Massage). This means that a combination of techniques are going to be used to treat you, rather than sticking to just one. This doesn’t mean it won’t be relaxing, but it will be more specific to your pain and dysfunction.

If you’re an athlete of any sort, say, a weightlifter, cyclist, horseback rider, or are training for your first marathon, you’d definitely benefit most from either Sports Massage or Therapeutic. Sports Massage will focus on muscles and movements specific to your sport and can even be tailored for before or after an actual event.

massage 2

Before and During Your Session

The absolute best way to get the massage that’s right for you is to communicate with your massage therapist. Give us a quick rundown of what you’d like us to focus on before the session.

massage

Here’s the most important part, though: during the massage, let us know if you’d like us to change something that we’re doing. If you tell us right away that the pressure is too deep, or not firm enough, we can adjust and make sure the rest of your massage is awesome.

Body cues can only tell us so much. People may feel like we’ll be offended if you say something, but a good therapist won’t mind.

It’s your massage and we want it to be what you want and need. Massage therapists are known for being intuitive, but as it turns out, we can’t read your mind as well as we can your muscles.

Other Ways to Get the Most Out of Your Massage

1. Get massaged frequently. This isn’t a ploy to make more money. You wouldn’t exercise once a year and expect to see lasting results.

2. Do your homework. We might give you stretches or exercises for you to do on your own time. These are to enhance the massage benefits and help maintain what we’ve worked on. Try to add them into your daily routine, that way you don’t have to think about doing them. Maybe while you’re on your coffee break, after your workout, or while you’re dancing in front of the mirror planning your outfit for the day; whatever works for you.

3. Drink water. There’s a reason we offer you a drink immediately after a massage. Massage moves cell waste through your body faster and water helps flush it out. You’ll also have a higher chance of being sore and fatigued after a massage if you’re dehydrated, similar to after a workout.

4. Find a therapist that’s compatible with you. Recommendations are great, but remember that everyone likes and needs different things and therapists have different styles. The therapist that your best friend loves might not always be the right therapist for you. Also, don’t feel bad if you want to try a different therapist. Personally, I see a few depending on what type of massage I want that day.

To wrap it all up in an expensive sheet with a swan shaped towel on top: Get massaged often. Make sure you’re getting the type of massage that will be the most beneficial for you. And don’t forget to tip your therapist. 🙂

Workouts for Two: The Best Types of Exercise for Partners

As with anything that requires personal initiative and determination, strength in numbers is a given. This is especially true for workout regimens. Setting fitness goals with a friend or significant other can drastically increase your chance of success, especially if you partner with someone who will challenge and impel you. Whether you’re looking for a complete body overhaul, or a gradual improvement, working in pairs doubles your responsibility to get out and active. Foster your relationship and health with modified exercises made for two, and fall into a routine with these long-term workouts.

 

CrossFit

crossfit couple

The CrossFit regimen strongly encourages a sense of community, especially among the genders. In fact, statistics suggest the program is equally popular with men and women, giving it an edge on programs that may unfairly hold a gender bias. Whether you’re looking to get in shape with your husband, wife, or best friend, CrossFit may not demand a powerpoint of persuasion. Focusing heavily on aerobics, calisthenics, and weightlifting, CrossFit provides exercises for all body types and goals.

 

Zumba

zumba women

You may have to use your powers of coercion if your partner isn’t stoked about the idea of communal dancing, but the payout is worth it. Zumba is a fun, natural way to get in shape and feel good. Using sanguine music such as hip-hop, salsa, and mambo, the routine often includes high aerobic moves and plenty of squats and lunges. You and your partner will have a blast participating together, even if you’re just laughing off charming dad moves.

 

Bikram Hot Yoga

women yoga

You’d be remiss if you haven’t considered adding yoga to your workouts. Bikram Yoga, in particular, features more than 26 moves and positions to strengthen your core muscles. Beginners classes are typically offered in 90 minutes segments and practiced in a room heated between 95 and 108 degrees Fahrenheit. Taking a partner to a few classes will help the two of you grow physically and spiritually, as this practice is designed to reduce stress and ease everyday tensions.

 

Bootcamp

workout bootcamp

On the flip side of Hot Yoga is Bootcamp. Most fitness centers offer some kind of Bootcamp class you and your partner can participate in together. This rigorous, fast-paced routine can be relentless for someone not mentally determined to live a healthy, active life. Be prepared to be pushed to the extreme, as these workouts have U.S. military-grade expectations. If you and your partner have the proper motivation, Bootcamp will whip you into shape this season.

 

Kickboxing

women kickboxing tae bo

Kickboxing and mixed martial are an educational way to work on self defense with a partner. Taking up a beginners class with a friend or significant other is an unconventional way to stay fit and learn a new sport, one that could potentially save your lives.

How Much Does Body Weight Actually Have to Do with Being Healthy?

Weight is often seen as the most important (if not only) indicator of health. Those that are skinny are seen as healthy while those that are overweight are seen as unhealthy. Being overweight can definitely put you at higher risk for certain health conditions, but some of the research that’s been done might surprise you.

Your Ideal Weight

First and foremost, it’s of utmost importance to realize that you are the healthiest you can be at your ideal weight, and this weight is completely different for each person. Also, keep in mind that modern day beauty standards are not promoting a healthy body weight (especially for women), and unfortunately the idea of “fit” is often associated with an unhealthy ideal.

Remember, as well, that being overweight is not necessarily a health problem in and of itself, but instead is a symptom of a problem such as an unhealthy diet or lack of physical activity. Other factors that are not as easily addressed include hormonal imbalances, unaddressed emotional issues, and chronic stress.

Taking pride in your body and maintaining its health should certainly be top priority, and learning the differences between overweight and fit versus skinny and unfit is a good place to start.

body weight and health 3

Skinny and Unfit

Just because someone is thin does not automatically mean they are healthy (or fit). Visceral fat is fat that surrounds your internal organs, and research suggests that this type of fat might actually be more dangerous than more obvious, external fat. In fact, many people who are naturally slim could be falsely assuming that they are fit, when they might actually be at risk for conditions associated with visceral fat, such as heart disease and diabetes.

Hidden visceral fat must be addressed by a healthy diet, exercise, and stress management, regardless of a person’s weight.

Another important idea to keep in mind is that the traditional use of BMI (body mass index) is often not an accurate measure of a healthy body weight, as it only takes into account your height and weight, without considering body fat percentage. A skinny and unfit person could have a “healthy” BMI while a muscular athlete could have the exact same BMI as someone who is obese. Check out this article for more information on this important topic, as it can be confusing.

Can I Be Overweight and Fit?

Yes, you can be carrying some extra weight and still be healthy. However, this can be a slippery slope, and there are far more unhealthy people that are overweight than thin. Instead, it’s important that you are using actual blood markers measured in lab tests, such as insulin, cholesterol, leptin, and triglyceride levels.

It is well known by now that obesity puts you at far greater risk of heart disease, diabetes, and cancer. However, not all fat is created equal. Studies show that subcutaneous fat (AKA fat that collects under your skin) might help to improve insulin sensitivity — our blood sugar-regulating hormone. This is the type of fat that causes cellulite and skin dimpling. While mid-section fat is associated with a higher risk of disease (as this is often that visceral fat we talked about), fat on your bottom, hips, legs, and arms has not been equally shown to raise your risk of disease.

body weight and health

Hidden Causes of Weight Gain

The idea that being overweight is a simple lack of will-power is a dangerous myth that ignores many underlying factors. Obesity is also intricately connected to genetic and other factors, such as childhood eating and exercise habits, medications, hormonal imbalances, leptin resistance, lack of healthy gut bacteria (probiotics), sugar addiction, and poor nutrition education, to name a few.

With this in mind, addressing weight loss should include helping people with the above-mentioned factors, as well as education and support around the very real (and more controllable) dangers of a sedentary lifestyle, lack of sleep, and a poor diet.

So, Whats the Verdict?

If you are active (the CDC recommends no less than 150 minutes of physical activity per week to reduce your risk of conditions such as diabetes), eat a diet where at least half of each plate is filled with veggies and (some) fresh fruits, you get plenty of healthy protein and good fats, and keep your carb count low to moderate, there is a good chance that you are relatively healthy. Run the labs to prove it, and then you can relax about shedding those extra pounds if they don’t bother you.

Life is too short: as long as you eat healthy and exercise, striving to be a “perfect” size and stressing yourself out about achieving a certain body type will cause far more harm to your health than being slightly overweight.

Quads Over Abs: The Best Quad Exercises for Stronger, Leaner Legs

Raise your hand if you’re obsessed with getting abs! That’d be me. I know they’re in there somewhere, hiding underneath the layers of pizza and take-out. Can I give you a little advice, though? Instead of dwelling on your abs (or lack thereof), what you should really be obsessing over are your quads. Here’s why: you can’t get by without them. They’re involved in almost every movement of your legs, and strong quads are often related to a stronger core, because everything in your body ideally wants to work in harmony. Plus, you don’t need me to remind you (although I will) weightlifting helps you stay lean, since muscle burns more calories than fat. So, how can you grow stronger, healthier legs? Here are four of the best quad exercises.

1. Front and Back Squats

quad exercises

While properly executed squats indeed work other muscles (like the hamstrings), they are primarily a quad exercise. One of the reasons squats are so effective is because they’re compound movements, meaning they work multiple muscles at the same time — beneficial, considering the quads alone are made up of four muscles.

As an added bonus, squats also work the entirety of your core, front to back, and help you build a bigger booty. For these reasons, barbell squats are considered one of the best things you can do for your body in the gym. (Read: if you have a short amount of time to get your sweat on, squat!)

Helpful tip: master proper technique with a very light load before adding heavier weights.

2. Lunges

quad exercises

For these, you can use a barbell, kettlebells, or dumbbells (kettlebells or dumbbells, if you’re a newbie), and do them stationary or as walking lunges. Lunges have so much potential to build your quad strength because they’re technically a single-leg movement, meaning you work only one side at a time. This is good news because it means lunges can point out imbalances in your strength. Most of us have one side that’s stronger than the other, but many of us don’t realize how drastic this imbalance is because we never isolate each side. Lunge for serious quad strength and better balance and stability!

Helpful tip: The knee of your front leg should not pass your toes when you lunge, and your back knee should lightly kiss the floor.

3. Step-Ups

best quad exercises

You can use a box, block, or even stacked plates for these. Start with dumbbells or kettlebells, since they’re easier to control. If you want more of a challenge, progress to a barbell. You can also scale this by changing the height of your step-up: lower will be easier, higher will be harder. Like lunges, step-ups isolate each side and point out weaknesses.

Step-ups are a solid quad workout because you start off in a deficit (the bottom of the step-up), and have to work hard to get out of it. Don’t forget that’s only half the exercise. Stepping down from the box is also excellent strength-training!

Helpful tip: Don’t let your torso fall too far forward as you step up — this is cheating! If you have to do that, go down in weight.

4. Bulgarian Split Squats


To be clear, these are a total-leg workout. Bulgarian split squats involve propping your back leg up (by your foot) on a bench, chair, or another surface, and doing stationary lunges with the front foot. Bodyweight is already challenging, but you can make it more difficult by adding a barbell, dumbbells, or kettlebells. Take your time on these, and don’t rush in the down-phase or up-phase. These are a serious muscle-burner and undoubtedly one of the best quad exercises you can do.

Helpful tip: Like lunges, don’t let that front knee drift past your knees, and gently tap the back knee to the floor.

Sweat-Proof Makeup That Will Actually Stay Put

Look good, feel good is a saying that I truly believe in. I feel the most motivated when I feel good about myself. For me, that starts with waking up, getting dressed, throwing on a little bit of makeup, and getting in a workout. If you’re working out as hard as you should be, there’s undoubtedly a lot of sweat going on, and for the most part, sweat and makeup aren’t a good pair. That’s why we’ve rounded up the best sweat-proof makeup to rock during your next workout!

 

Face

Inglot AMC Mousse Foundation

inglot

Inglot has been around for over 30 years and can be found Internationally. They originally started in the theatre and have done the makeup for several major productions such as The Lion King, Pippin, and Mamma Mia. Because of their strong theatre background all of Inglot’s products are sweat-proof to allow the cast to look flawless throughout their many performances. Inglot has also been used at several fashion shows during both New York Fashion Week and Paris Fashion Week in the Kenzo, Michael Costello, and Baja East shows. If it’s good enough for The Lion King Production and a Kenzo fashion show, it’s definitely good enough to rock during your next workout. In particular, we love the Inglot AMC Mousse Foundation because it’s long-lasting, natural looking, provides sheer coverage, is easy and quick to apply, and of course, is sweat-proof!

 

IT Cosmetics Bye Bye Under Eye Concealer

it cosmetics

This concealer is the perfect addition to your Inglot AMC Mousse Foundation because it will provide a little more coverage to your under-eye area and your blemishes. This concealer is a thick, opaque product that covers dark circles and blemishes flawlessly. The product includes collagen and Vitamins C and K that delve deeper into your skin to reduce the signs of aging and to improve the overall health of your skin. The best part? It’s waterproof and won’t budge no matter how sweaty your spin class becomes.

 

Tarte Amazonian Clay 12-Hour Blush

tarte

A little blush will have you looking fresh faced and glow-y even before you’ve finished an amazing workout. This Amazonian Clay 12 Hour Blush by Tarte is perfect for the gym because it’s smudge proof, and like it’s name implies, you can wear it for up to 12 hours. The product is filled will nutrients that will improve the overall health of your skin from the inside out. The product contains Amazonian clay, which helps to absorb and minimize oil, balance skin, and keep the product in place. This product is also free of Parabens, Sulfates, and Phthalates so those nasty chemicals won’t seep into your pores while you’re exercising.

 

Eyes

Make Up For Ever Aqua Cream Eyeshadow

makeup for ever

This cream eye shadow is highly pigmented, long-lasting, AND it’s sweat-proof!  Even though it’s cream-based, it won’t move, smudge, or crease under any condition. This Make Up For Ever product is easy to apply and blend for a natural look that’s perfect for the gym! Some of the colours are even formulated to apply to your cheeks and lips as well, so you can keep your gym makeup bag small.

 

Too Faced Waterproof Better Than Sex Mascara

too faced

Too Faced Better Than Sex Mascara has received rave reviews and is the favorite of several major beauty bloggers. What’s even better is that it comes in a waterproof formula, which is perfect for when sweat is dripping down your face during a hot yoga session. Reviewers of the product have used it while snowboarding, swimming, in the gym, and even while crying during a brother’s wedding ceremony. Through all of that, it has an overall rating of 3.5/5 on Ulta.com and Sephora.com. On top of that, in a clinical study, 94% of people said this mascara stays put all day long. (source: http://www.sephora.com/better-than-sex-waterproof-mascara-P407908)

 

MAC  Cosmetics Fluidline Brow Gelcreme

mac brow

I never leave the house without my brows on, not even for a workout! If you’re like me, you’ll love the Fluidline Brow Gelcreme by MAC. This potted waterproof gel product helps to give definition to your brows without smudging or running. This product is 100 percent waterproof, lasts for 8 hours, and is sweat- and humidity-proof.  The MAC Brow Gelcreme has been Ophthalmologist tested, Dermatologist tested, is non-acnegenic, and works well for all skin types. It’s rated 5/5 stars on maccosmetics.com and users report that they love the ease of application and its long lasting capabilities, even while exercising.

 

Lips

Kat Von D Everlasting Liquid Lipstick

kat von d

This is by far one of my favourite lip products on the market. Kat Von D is known for her tattoo-like makeup, which basically means that it won’t smudge, crease, move, or flake. This liquid lipstick is long-wearing and has a smooth matte finish, which makes it the perfect lip product for the gym for many reasons. Firstly, it will last through blood, sweat, and tears (just kidding, but not really). Secondly, it’s matte and is a non-sticky formula so your hair won’t stick to your face. And lastly, the product is infused with vitamin E and sunflower seed oil so it’s as comfortable to wear as your favourite pair of yoga pants!

Poses for Plus-Size Yogis

Kaleigh Mancha is a Las Vegas yogi on a mission to prove that big girls can bend. Sure, she’s not a caucasian woman with blonde hair sporting a pair of size 0 Lululemon pants. “My body is non-threatening. I want to make yoga acceptable and inclusive,” says the body positive advocate. It doesn’t matter if you have a mat, a block, or a strap.  “To do yoga, you only need an open mind,” she said. “It’s about being present in yourself.”

Mancha and her mother — who found her inner yogi for the first time, thanks to Beyond Words — have laid out 10 poses with modifications for plus-size yogis. Whether you’re giggling in Happy Baby Pose or attempting not to fall asleep in Corpse Pose, this 20-minute workout will bend a better you.

Easy Seated Pose (Sukhasana)

“I start my classes in Easy Seated Pose,” Mancha said.  “It’s a great way to warm the body up.” You’ll want to start in Staff Pose. Then cross your legs in front of you at the shin. Keep your knees wide and stick your foot under the opposite knee.

EasySeatedPose

Modifications: Yoga shouldn’t be painful. “It’s uncomfortable,” Mancha said. “However, there’s a difference between discomfort and pain. Once it becomes pain, it isn’t yoga anymore. It’s ego.” Modifications are about “being your better self on the mat.” Lower body injury? Stay in Staff Pose.

Tree Pose (Vrikshasana)

Start in Mountain Pose. Slide your right foot up your left leg until it’s at a 90-degree angle. Press your chest forward, and keep your shoulders down. Take it to the next level: slowly bring your palms together into prayer position in front of your heart.

TreePose

Modifications: Tweak your tree by placing your toes right above your ankle, a.k.a kick standing.

Downward Dog (Adho Mukha Shvanasana)

Start in Table Pose. Place your palms shoulder width apart and your feet hips width apart. Then spread your fingers and tuck your toes under while lifting your tailbone towards the ceiling. Keep your arms and legs straight.

Downward Dog

Modifications: “I encourage people to see what it feels like to be folded over first,” Mancha said. She recommends holding the seat of a chair. “Downward Dog is really difficult, even for people who can bend down and touch their toes. People are essentially trying to become triangles while sucking in their navels, tilting their butts upward, and putting their shoulder blades down.”

Cat/Cow (Marjaryasana Bitilasana)

Start on your hands and knees. Your hands should be directly below your shoulders, and your knees should be directly below your hips. To get into Cow Pose, drop your belly toward the mat and lift your chin and chest.  Then go into cat pose. Arch your back towards the ceiling, keeping your chin away from your chest and the crown of your head pointed towards the floor.

CatCow1

Extended Tabletop (Ardha Purvottanasana)

Start in Table Pose. Lift and straighten your right leg. Point your toes towards the back wall. Then lift and straighten your left arm.  Your fingers should point towards the front wall. Switch sides and repeat.

ExtendedTableTop

Modifications: Balance challenged? Put both palms down on the mat. Need a little extra support? Place the top of your foot on the floor.

Cobra & Baby Cobra (Bhujangasana)

Place your hands, palms down, beneath your shoulders. Point your feet behind you.  Then straighten your arms to lift your chest up off of the ground. Gaze upwards while pulling in your abs.

Cobra&BabyCobra

Modifications: Low back pain? Go into Sphinx Pose by lying on your stomach and putting your arms down on the mat.

Child’s Pose (Balasana)

Begin on your hands and knees. Spread your knees wide apart and touch your toes together. Rest your buttocks on your heels. When you inhale, sit up straight, lengthening your spine through the crown of your head. As you exhale, bow forward placing your torso on your thighs and your forehead on the floor. Stretch your arms forward, palms facing down.

Child'sPose

Modifications: If you’re pregnant or have acid reflux, press your palms and big toes together while keeping your knees at least hips distance apart.

Happy Baby (Ananda Balasana)

Lie on your back.  Pull your knees to your chest, keeping your knees and feet wide. Stack your ankles over your knees.  Your shins will be perpendicular to the floor. Then pull your legs towards your armpits. Optional: rock side to side.

Lion’s Breath (Simhasana Pranayama)

Take a deep breath through your nose while opening your mouth widely and stretching out your tongue. Curl its tip down towards your chin.  Open your eyes as wide as you can and exhale slowly through your mouth.

Corpse Pose (Savasana)

On your back, let your arms and legs drop open.  Your arms should be 45 degrees from your body. Take slow deep breaths. Scan your body from toes to crown.  “I encourage you to avoid itching and to breathe regularly,” Mancha said. “Corpse Pose is a great metaphor for life…not all things deserve our attention and our feelings are fleeting, just like that itch on your nose.”

Modifications: Bend your knees. It’ll press your lower back into the floor, reducing tension and pain.

Mancha’s mantra is, “Be kind to yourself. Everything that is going on in your world will show up on the mat. It’s easy to judge ourselves.”  Looking for inspiration? Whether there’s a yoga studio next door or it’s two towns away, the Instagram yoga community is really amazing. “There’s always a community waiting for you,” Mancha said.  Follow her on Instagram @kaym86.

Look Younger Naturally With These 5 Face Yoga Poses

Move over Botox, there’s a new fountain of youth in town: face yoga. A natural, non-invasive alternative to risky facelifts and expensive face creams, face yoga tones and firms the 57 muscles in your face and neck.

“The benefits of practicing face yoga are anti-aging, reducing lines and wrinkles, lifting and firming, improving skin tone, reducing headaches and eye strain, relaxing tension, giving an energetic appearance to the face, and a healthy glow,” says Danielle Collins, the world’s leading face yoga expert.

Because the muscles are smaller than those in the body, it also takes a lot less time for them to increase in strength and tone. A few minutes per day could make you look three years younger, says a new study published by Northwestern University.

Need a “natural facelift”?  We asked Collins to teach us five facial exercises that’ll lift, firm, and reduce wrinkles.

Swan’s Neck

Reduce wrinkles on the side of your neck and face  If there’s anything that shows the creeping effects of age, it’s the loose skin on your neck and face. Whether you have a double chin, drooping jowls, or a “turkey neck”—you know the sagging skin pooled under your chin that ruins your selfies and screams “gobble gobble”—it’s probably your least-favorite body part.

If the war against the waddle has you feeling like an ugly duckling, then it’s time to channel your inner swan. Turn your head 45 degrees to the upper right and pucker your mouth really hard. You’ll feel the stretch in the left front of your neck. Hold for five seconds. Then repeat one more time.

Swan's Neck face yoga
Reduce wrinkles on the side of your neck and face using Swan’s Neck, a face yoga pose

 

The Hook

Lift and define your cheekbones  It’s nearly impossible to get near the pantheon of the World’s Most Beautiful People without cheekbones that look like skyscrapers. Why? They’re a sign of a symmetrical face—meaning the two sides of your face would line up perfectly if you folded it down the middle. A universal symbol of beauty, high cheekbones also have a sexual connotation.

“Women are effectively advertising their general fertility with their faces,” says Miriam Law Smith, a researcher at the University of Saint Andrews. “In evolutionary terms, it makes sense for men to favor feminine fertile women. Those that did would have had more babies.” While makeup contouring gives the illusion of high cheekbones, you can also get them with this asana. Simply make your index fingers into hooks and stroke them under your cheekbones 10 times.

Double Victory

Banish your eye bags  Do your under-eye bags make you look like you’ve gone twelve rounds with a boxer? While your puffy eyes might be the result of allergies, fluid retention, smoking, or a lack of sleep, the real culprit is most likely age. “The most common explanation for the appearance of dark circles under our eyes is…the loss of subcutaneous fat,” says Hayley Goldbach, a dermatologist in Philadelphia, Pennsylvania.

Looking to K.O. your under-eye bags? Make mini-Vs by placing your middle fingers on the side of your nose and your index fingers on the outer edge of your eyes. Look up at the ceiling while squinting. You’ll feel a little pulse on the outer edge of your eyes. Hold for two to three seconds. Repeat five times.

Circle the Eyes

Get rid of your crow’s feet  Whether you call them laugh lines, character lines, or crow’s feet, we’re willing to bet that if someone were to make a league table of wrinkles from most inoffensive to “ugh, Botox immediately!” the line around your eyes would come out on top.

Circle the Eyes
Get rid of crow’s feet with Circle the Eyes, a face yoga pose

The skin around your eyes is 10 times thinner than the skin on the rest of your face. Add to that your face is constantly exposed to the elements, lacks sebaceous glands that produce hydrating oil, and loses collagen—the rubber band-like substance that snaps your skin perfectly back into place—and you have the perfect recipe for dreaded crow’s feet.

Ready for them to fly, fly away? Place your middle fingers at the beginning of your eyebrows. Then gently tap your eyes following the top of your eyebrow. Continue under your eyes just at the top of your cheekbones, ending at the inside corners of your eyes. Repeat in the opposite direction. Then with your index fingers very gently stroke just under your eyes from the nose outwards four times to warm up and relax the eye area.

The Smile Smoother

Smooth smile lines  Some people consider laugh lines a badge of honor. Usually, the first signs of aging that appear on the face after we hit our 40s, “smile lines make people look warmer, happier, and more genuine, which can translate into being more beautiful.” “[They]…almost always happen when people either smile or laugh—and while anyone can fake a smile, fine lines are hard to fake,” says Belisa Vranich, a PsyD and clinical psychologist.

Whether you want to reduce your smile lines or prevent them altogether, the smile smoother is a simple no-needle solution. Start by placing your tongue on the inside of your lips, close to your lip line. Then very slowly roll your tongue around your mouth, three times one way and three times the other way.

“As a general rule, you’ll start to see more of a long-term improvement in your face and neck after 2 weeks,” Collins told Beyond Words. “After 2 to 4 months, you’ll notice you have less fine lines and less tension. Within 6 to 9 months, people have reported that they look and feel many years younger and feel more relaxed within themselves.”

Looking for more face yoga exercises?  Download Danielle Collins’ face and body yoga apps or follow her on Facebook, Instagram, Twitter.

Why is Sitting Bad for You?

If you’re anything like me (and 86% of everyone else in this country), you spend most of your day sitting. You’re hunched over a computer and squinting at a screen all day, while your body cries for some movement. You’d think that allowing your body to “rest” so much would be good for it. However, taking it to such an extreme wreaks havoc. Why is sitting bad for you?

The Danger of Sitting

For starters, it kills your metabolism; but this goes beyond how many calories you burn and what you weigh. After just one hour of sitting, the production of enzymes that help burn fat declines by as much as 90%. Your good cholesterol takes a hit, and you’re at greater risk of heart disease, type 2 diabetes, and certain kinds of cancer.

Remaining sedentary slows down the oxygen and blood flowing through your body and to your brain, causing a number of negative side effects, like difficulty thinking and concentrating. One study reported on in The New York Times even found that for every extra hour of TV you sit and watch each day, the risk of death rises by 11%. In fact, physical inactivity has been named the fourth-leading risk factor for death. Too much sitting can actually be lethal.

why is sitting bad for you

But wait — there’s more. Spending too much time sitting can lead to poor posture, weak bones, and poor circulation. Other side effects include chronic back pain, overextension of the back and shoulder muscles, and disk damage. Add to that inflexibility, collagen build-up around the tendons and ligaments, and herniated lumbar disks.

No matter how much time you spend in the gym, exercising can’t undo the damage of sitting. That’s right: Even if you’re hitting the gym for heavy weightlifting, doing your workouts from home, or following along with some of the best fitness YouTubers, it can’t eliminate the harm caused by staying off your feet for prolonged periods of time. While physical activity can help decrease damage caused by too much sitting, the repercussions still outweigh the benefit of exercise.

We need no more convincing: too much sitting is not just bad for your health, but legitimately dangerous.

Take Control and Stand Up

Fortunately, there are simple ways to fix this problem — or at least make your situation better. If finding balance at work is the problem because you spend so much time sitting, you could invest (or ask your boss to invest) in a sit-stand desk. There are many kinds of sit-to-stand desks that fit a variety of budgets. You might think it sounds like a drag to work on your feet, but I can promise you that after sitting for too long, standing up while you tackle your responsibilities will feel amazing.

Another idea is to set a timer on your phone every half hour, reminding you to get up and move. Step outside for some fresh air, or do a lap around the office. Don’t forget about walking meetings, too, which let you take your business outside. Walking meetings have been found to boost creativity and energy, improve communication, and strengthen relationships between employees.

why sitting is bad for you

If you’re finding that getting out of your chair just isn’t an option when you’d rather be moving, try some easy yoga moves you can do while sitting. These are great for long hours at the office, cramped flights, and any other situations where you’re getting antsy.

We live in a culture of convenience, where so much of what we need is right at our fingertips. We can buy groceries, pick out a new outfit, and control the electronics in our homes without moving a muscle. While it might make life easier, don’t forget the downfall. Get up and move every now and then — humans weren’t meant to sit all day!

Mastering the Fitspo Life: The Importance of Rest and Recovery

So, you think you’ve mastered the fit life. You meal prep every Sunday so you don’t end up having Cheetos for dinner every night the next week. You’ve stocked up on new athletic wear from Forever 21, because holy cow, do they know how to hold a sale. And you’re absolutely in love with the cool fitness classes you’re taking — but stop right there. Is obsessing over fitness and exercising to the max every day the best approach? All signs point to no. In fact, if you’re not familiar with the importance of rest and recovery, you’re missing a huge piece of the puzzle.

Overtraining can lead to serious mental and physical consequences, not to mention totally work against you, rendering all your hard work pointless. Here are just a few vital points to remember about the importance of rest and recovery.

girl thinking about the importance of rest and recovery

Fitness Breaks You Down — Rest Builds You Up

Exercising breaks your body tissues down. In fact, this is how we build muscle. Resistance training creates microscopic tears in your muscles; as everything heals, it gradually increases in size. But it won’t heal if you’re constantly training, meaning you’ll actually slow your progress down. During periods of rest and recovery, you allow your muscles, bones, tissues, and nerves to reconnect and regenerate. Eat plenty of good food, stay hydrated, and remember to take your supplements.

Sleep is Vital to Hormone Management

Part of your recovery includes getting adequate sleep. During your REM cycle, your body produces and releases more hormones, which aid in repairing your muscles after a grueling workout. It’s not just getting enough rest that matters; it’s getting enough sleep — and the right kind of sleep.

Nutrition Matters — Even on Rest Days

Some of us (myself included) tend to look at rest days as “free days” — meaning we treat them almost as cheat days and forget about being healthy. While the occasional cheat day is A-OK (and even beneficial), look at it this way: If you’re only concerned with your diet on the days you train, and you train four days a week, that’s nearly 50% of your week where you may not be properly fueling your body. How can you progress with half the effort?

Remember that if you aren’t training, you’re recovering from training, and your body needs special care. This includes your nutrition. For example, muscle protein synthesis continues for about a day after you last worked out. Your body hasn’t stopped working just because you’ve left the gym. Respect your body, and fuel properly! If you’re not sure what this means for you, Google nutrition tips for rest days based on your sport.

Mental Fatigue is a Real Thing

Have you ever had a day where you felt like your mind just needed a break? It sounds corny to say out loud, but your feelings aren’t unwarranted. Train too much and you can experience burnout, and your mental wellbeing takes as big of a hit as your physical wellbeing. Even though I miss training, I love my rest days, because I come back determined, mentally hungry, and motivated.

Rest Days Help Prevent Injury

We’ve already learned that physical activity breaks your body down (in a good way), and you need recovery in order to progress. But you also need rest so that the next time you hit the gym, you don’t leave with an injury. If you’re a runner, for example, the joints in your lower extremities are heavily stressed. Muscles tighten, and inadequate rest can mean muscle tears, shin splints, bone spurs, and more. Do these sounds like conditions you want to train under?

What’s more, when you’re recovering, your immune system releases fluid to cushion the worked areas. This is important to healing; but if you try to train while you’re retaining this fluid, you’re even more at risk.

4 Exciting Winter Sports to Try This Season

The summer isn’t the only time to get out there and get active. While the cold winter air may make you lust after warming fireplaces and hot chocolate, it’s important to stay active and have fun during this season too. There are loads of thrilling sports you can try when the temperature drops. Here are just four fun winter sports to give you a little inspiration.

1. Snowboarding

Let’s be honest: snowboarders are the rock stars of the slopes. But while you may picture some incarnation of yourself doing a 360 mid-air already, it takes quite some time to get there. Yes, this is a notoriously hard sport to master; but when it comes to winter sports, it’s honestly worth your time.

Why You Should Try It

In one simple word, snowboarding is exhilarating. Some have compared this sport to the likes of surfing or even the feeling of floating; and you’ll get a major adrenaline buzz from the action.

What You Should Wear

Start with a thermal layer of protective clothing and then slip some water resistant outer layers over the top. You will also need a sturdy pair of gloves, goggles, and a helmet. Remember: you need protection from the elements and for safety reasons.

The Sweat Factor

When you’re locked on the board for the entirety of the activity, you will find that much of the workout affects your core muscles. In truth, it takes a whole load of core strength to stay upright and control the board as you move. Plus, LiveStrong reports that you can burn a massive 250 to 630 calories per hour when you snowboard recreationally.

winter sports

2. Skiing

The timeless winter sport, skiing is hard to beat. What some people call the winter, the rest of us call ski season. From flattering winter warming outfits to the most blessed ritual that is après ski, there’s so much to fall in love with here. It’s not a mere sport — it’s a lifestyle.

Why You Should Try It

Aside from getting a serious workout on the slopes, skiing will take you to some of the most breathtakingly stunning places in the world. You’ll reach the highest heights, see the clearest views, and enjoy the thrill of zipping down mountainsides. There’s a reason this sport is so popular, so why not give it a go?

What You Should Wear

The apparel for skiing is, unsurprisingly, strikingly similar to that of snowboarding. Again, some thermals, a warming sweater to keep you insulated, and water resistant outer clothes won’t go amiss. You will also need gloves, goggles, and a helmet. Throw in a pair of thermal ski socks for good luck and you’re onto a winner.

The Sweat Factor

Hitting up your quads, hamstring, ankles, and calves, skiing is one of the best winter sports for a lower body workout. In short, it will tone up your legs beautifully, which is a major bonus. The average person burns just over 400 calories per hour when skiing at a leisurely pace, which means that you should work up quite a sweat. Nice.

fun winter sports

3. Snowshoeing

Believe it or not, snowshoeing was originally the way people got around on the snow. However, over the years, it has developed into a sport in its own right. Should you wish to ease yourself into the winter sports realm slowly, this activity might be the perfect way.

Why You Should Try It

You don’t need years of experience to dive in here. It’s low-impact work, but also gives you a quick aerobic boost. That means it’s the ideal sport for beginners and those wanting to enjoy the scenery.

What You Should Wear

Of course, warm clothing, like the ones you would wear for snowboarding or skiing, is essential here, but let’s take a minute to talk about your snow boots. Ideally, you should look for boots that are made of rubber and offer a lot of traction. They should have super thick soles and give you as much insulation as possible. Don’t be afraid to invest heavily in your footwear as it will make all the difference.

The Sweat Factor

Often enough, shoesnowing can be relatively slow, but that doesn’t mean you won’t get a real workout with this sport. If the terrain is steep, you’ll find that it really helps to work your calves and even your core muscles too. On average, you will burn just under 500 calories per hour. It’s crucial to push through your tiredness barriers when you first start to get seriously active.

snowshoeing in winter

4. Ice Skating

Whether your city center has a temporary ice rink or you head to an indoor one, gathering a group of friends and spending an afternoon skating is a great way to pass the time. What’s more, it’s a low-cost sport which you don’t need lots of training for.

Why You Should Try It

There are few things in life more liberating than hitting the ice and taking yourself for a spin. Unlike more technical winter sports, this one is relatively straightforward. If you want a new activity that’s low on the time-investment side of things, this may be it.

What You Should Wear

Movement is key when it comes to ice skating, so you need to make sure your clothing allows for that. Thermal leggings, anything with flexible, stretchy material, and layers will be ideal for this sport. If you’re serious about wanting to take it up, you may wish to invest in quality ice skates. In truth, the better they are, the more easily you’ll take to the ice.

The Sweat Factor

For those of you looking to tone up this season, this exercise could be your secret weapon. This cold weather sport works your entire body, with a real focus on your quads and calves. Obviously, how many calories you burn will depend on the time and intensity; but in general, you can expect to work off between 400 and 600 per hour with this one.

ice skating at Central Park in New York