What’s Cardio? Celebrities Who Lift Weights to Stay in Shape

Dear cardio, your days are numbered. While it doesn’t hurt to throw in a quick run or a warm-up on the elliptical here and there, people are finally catching on to the magic of lifting weights to stay lean, strong, and healthy. It’s simple, really: muscle burns more calories than fat, and it also takes up less space than fat. Therefore, the goal should be to have more muscle. And how do we do that?

All together now: lifting weights!

Even some of your favorite Hollywood celebrities have jumped on the gains train and started picking up some heavier weights in the gym. Yes, they have resources that most of us don’t — chefs, nutrition coaches, meal prep companies, and things of that nature. But they’re still just like you and me, and there’s a reason they’ve swapped a five-mile run on the treadmill for heavy back squats.

If you need a little more inspiration to go heavy at the gym, here are just a few badass celebrities who lift weights.

1. Kate Upton

Who said lifting weights makes you bulky?! Kate Upton is known for her feminine, curvaceous figure; and do you know how she stays in such fantastic shape? I’ll give you one hint: it doesn’t involve the stationary bike. Strong women are beautiful.

@kateupton supersets heavy landmine reverse lunges with some equally impressive dance moves. Strong! 💪💃

A post shared by Ben Bruno (@benbrunotraining) on

2. Demi Lovato

Lovato has certainly become a voice for women. After battling substance abuse and body images issues, she’s now on the right track and has been very vocal about her desire to lead a healthy, positive life. She often shares her adventures at the gym on Instagram, like these heavy squats in the rack. We must say, Lovato is looking smokin’ hot!

Friday 💪🏼 follow me on snap: theddlovato

A post shared by Demi Lovato (@ddlovato) on

3. Khloe Kardashian

People weren’t always very nice to little miss Khloe Kardashian. For many years, she was known as the fat sister, although she never was. Regardless, she turned a negative into a positive, and found a great love in fitness. She’s said before that it’s her therapy, and let’s be honest: it ain’t bad for her figure, either. While Kardashian was always beautiful, we can’t deny that in all her strong and curvy awesomeness, she’s major #bodygoals.

A post shared by Khloé (@khloekardashian) on

4. Chelsea Handler

She’s sharp, witty, and makes us laugh until our stomaches hurt; but that’s not all Handler is about. She’s also a beast in the gym. These hip thrusts are no laughing matter — super tough, but the perfect workout for a bigger booty. Handler doesn’t mess around with the weights, either. Go big or go home!

ChelseaDoes@benbrunotraining. He’s a monkey

A post shared by Chelsea Handler (@chelseahandler) on

5. Victoria’s Secret Angels

The secret is out. If you think that all of the angels are just naturally thin, well… some of them might be. But there are definitely others who have to work for it. These ladies break a sweat in the weight room so they can look flawless on the catwalk. Never dismiss the hard work that goes into modeling!

4 of the Best Hikes in the Southwest

The desert isn’t always given the credit it’s due when it comes to beautiful destinations. While everyone else is planning tropical vacations, they’re missing out on colossal natural rock formations, unique desert flora, and unmatched red, orange, and yellow sunsets found right in our backyard. Not to mention, the low humidity (not that you were too concerned about your hiking hairdo, anyway). Here are a few of the best hikes in the southwest for a fun desert adventure.

 

The Narrows, Zion National Park, Utah

The Narrows is a hike through the narrowest section of Zion Canyon. If hiking makes you think of scorching heat and the yucky feeling of constantly sweating through your clothes, you’ll be pleasantly surprised to find a hike where you can trek comfortably through a shallow river while taking in the sights.

© Matthewtrain | Dreamstime.com - The Narrows, Zion National Park, Utah Photo
© Matthewtrain | Dreamstime.comThe Narrows, Zion National Park, Utah Photo

You have two options here: take a paved path and see the Narrows from dry ground (wheelchair accessible), or get your feet wet in the Virgin River and wade through it up close and personal. You’ll be anywhere from knee- to waist-deep in water, depending on what time of year you go.

narrows virgin river zion
© Wollertz | Dreamstime.comThe Narrows In Zion NP Photo

At some points, the thousand-foot-high walls of the Narrows may be close enough for you to stand and touch both sides. For more information on Zion National Park, including guided tours, safety precautions (flash floods and high currents make this area risky during particular times of year), directions and more, check out the Zion National Park Website.

Duration: 1-5 hours

Time of year to hike: Fall

 

Havasu Falls, Havasupai Indian Reservation, Arizona

You might not think waterfalls and the desert go together, and if so, get ready to have your mind blown.

© Anirav | Dreamstime.com - Havasu Falls Hike Photo
© Anirav | Dreamstime.comHavasu Falls Hike Photo

Havasu Falls lies on an Indian Reservation, belonging to the Havasupai Tribe, meaning “people of the blue-green waters.” Seems pretty fitting for one of the most beautiful waterfall destinations in the world. Havasu Falls is known for cascading waterfalls reaching heights of 190 feet tall. Keep in mind that this hike requires steep descents and overnight stays; you’ll need more than a day to see the waterfalls.

© Raphoto | Dreamstime.com - Travertine Rocks And Mooney Falls Photo
© Raphoto | Dreamstime.comTravertine Rocks And Mooney Falls Photo

To smoothly ensure you see it all safely, consider booking a tour guide for your trip, like the Wildland Trekking Company. They offer a number of multi-day hiking/camping guided tours throughout Havasupai. For more information on Havasu Falls, check out the Havasupai Tribe’s Tourism website.

Duration: 3+ days

Time of year to hike: Throughout the year

 

Mojave National Preserve, California

Think back to all those Girl Scout or Eagle Scout camping tips you compiled as a kid and set aside a couple days for Mojave National Preserve.

© Chrisboswell | Dreamstime.com - Joshua Tree Sunset Cloud Landscape California National Park Photo
© Chrisboswell | Dreamstime.comJoshua Tree Sunset Cloud Landscape California National Park Photo

This 1.6 million acre large park is filled with Joshua trees, sand dunes, and plenty of great places for hiking and getting some amazing photos. There are two campgrounds to choose from, both of which access hiking trails.

 

© Chrisboswell | Dreamstime.com - Providence Mountains Edgar & Fountain Peak Mojave Desert Photo
© Chrisboswell | Dreamstime.comProvidence Mountains Edgar & Fountain Peak Mojave Desert Photo

Teutonia Peak Trail is a relatively easy and short hike, around 3.2 miles roundtrip with a short uphill climb, where you’ll see more Joshua Trees than you could imagine. Hole in the Wall is a campground named for the spectacular area of Mojave it is situated in, where the rocks have holes, or caves, naturally formed into them. Be sure to bring maps and your sense of adventure with you. For more information on Mojave National Park, including campgrounds and directions, check out the Mojave National Preserve Website. You can also drive through part of Mojave on 1-15 if you don’t have a lot of time.

Duration: Depends how much you want to see

Time of year to hike: Spring and fall

Also: Red Rock Canyon, Las Vegas, Nevada

© Dpenn | Dreamstime.com - Red Rock Canyon Photo
© Dpenn | Dreamstime.comRed Rock Canyon Photo

Once in Mojave, you’re not far from Las Vegas where you can have a short hiking adventure through brilliantly-colored Red Rock Canyon. There are over a dozen trails of varying difficulty for you to hike where you’ll want to see the dramatic red and orange colors of the canyon for yourself. Find out more at the Red Rock Canyon Visitor Center.

Duration: 1.5 – 3 hours for most hikes

Time of year to hike: All throughout the year

 

Buckskin Gulch, Vermillion Cliffs Wilderness Area, Utah

Potentially the longest slot canyon in the world, Buckskin Gulch is 15 miles of narrow windy awesomeness.

© Deserttrends | Dreamstime.com - Buckskin Gulch Canyon Photo
© Deserttrends | Dreamstime.comBuckskin Gulch Canyon Photo

A defining characteristic of a slot canyon is that it is always deeper than it is wide, providing the opportunity to test how comfortable you are in tight spaces. Utah.com says that this is more of a backpacking trip than a 1-day hike but there are shorter options available if that’s more your speed. Slot canyons are formed by millions of years of water and sediment flowing through rock, so it shouldn’t surprise you that these formations are high-risk areas for flash floods. For that reason, be smart in planning when and how you make this hike, as the hike has been featured not only on lists of the most beautiful hikes in the world, but the most risky; Backpackers.com has listed Buckskin Gulch as one of the 10 Most Dangerous Hikes in the US.

© Swdesertlover | Dreamstime.com - Buckskin Gulch Photo
© Swdesertlover | Dreamstime.comBuckskin Gulch Photo

For more information on Buckskin Gulch, check it out on Utah.com.

Duration: 1+ days

Time of year to hike: Spring and fall

 

Always remember to keep safety in mind when planning your trip and arrange as much as you can ahead of time. Respect the land and do your part by not leaving waste behind wherever you choose to go. And last, but not least, enjoy your time with Mother Nature; get your shots for Instagram, but don’t forget to live in the moment and see the views without the obstruction of a camera phone.

Denver: The Modern Mile High City

Denver isn’t exactly the most conveniently located town. Far from any ocean, one must intentionally venture across the plains or deserts to get into the foothills of the Rocky Mountains. For years, the Queen City of the Plains was written off as a forgotten cow town by flatlanders—when in reality, it was one of the west’s best-kept secrets.

These days, the secret is out. The city is rapidly evolving into a cultural breeding ground for chefs, entrepreneurs, artisans, and musicians. And thanks to an evolving food and beverage landscape, a flourishing marijuana industry, and a booming tech and startup scene, Denver is becoming a destination for those pursuing their own version of the post-modern American Western dream.

Chances are you know somebody who’s moved here in the past year or so. To help plan your trip to visit them, here’s your itinerary.

Workout

Denver loves its green…spaces, that is. In fact, the City and County of Denver maintain more than 200 city parks, 100 miles of trails, and 11 dog parks. That’s over 5,000 acres of urban parkland to explore. For starters, tie up your running shoes and head to Cheesman Park, just southeast of downtown. The quick 1.5-mile jog on the tree-lined paths will remind you you’re 5,280 feet above sea level, but at least the park’s dirt-lined perimeter is easy on the knees.

cheesman park denver colorado
Columns on the Pavilion in Cheesman Park

Be sure to stop at the Cheesman Pavilion—located on the park’s eastern border, just across from the Denver Botanic Gardens—and soak in the impressive westward views of the snowcapped Rockies.

Breakfast

Perennial favorite Snooze, an A.M. Eatery—a homegrown chain with outposts in California and Arizona—is just as great as people say it is. Try the breakfast pot pie, made with rosemary sausage gravy atop a flaky puff pastry, along with the Bangkok Bloody Mary, sure to waken your taste buds with ingredients like Sriracha and fish sauce, among others.

pot pie and bloody mary food
Breakfast Pot Pie and Bangkok Bloody Mary | Image courtesy of Snooze, an A.M. Eatery

If you want to pretend you’re a local, hit up newcomer Onefold, located in the Uptown neighborhood. The cozy, farmhouse-inspired haunt serves up a simple, yet surprisingly diverse menu that includes bacon fried rice (it’s just as good as it sounds), congee (a traditional Chinese savory rice porridge) with duck confit, and a massive breakfast burrito that includes green chili, duckfat fried potatoes, and your choice of local bacon or house-made sausage.

Be warned: The place is tiny. So if you’re put on the waiting list, walk a few blocks southwest to the Denver Bicycle Café for a cup of local coffee. The relaxed, friendly spot includes an in-house bike shop (hence the name), and a completely Colorado-sourced espresso and draft beer selection.

Denver Bicycle Cafe
Image courtesy of Denver Bicycle Cafe

See

Denver has a formidable art scene—and one that is growing exponentially as more and more transplants migrate to the increasingly progressive town. The Denver Art Museum, which opened the geometric, Daniel Libeskind-designed Frederic C. Hamilton Building in 2006, has established itself as the city’s go-to institution. One of the biggest museums between the Pacific coast and Chicago, the DAM boasts an impressive collection of American Indian and Western art, in addition to international displays, and rotating traveling exhibits.

hamilton building exterior denver art museum
The titanium-clad exterior of the Denver Art Museum’s Hamilton Building | Photo by Kevin Hester | Courtesy of the Denver Art Museum

Just around the corner is the small but impressively comprehensive Clyfford Still Museum, which celebrates the life of the celebrated abstract expressionist painter.

clyfford still museum denver colorado
Photo by Matt Pangman

If you have time, and crave a more homegrown art experience, head a few blocks southwest to the Art District on Santa Fe, one of the city’s celebrated cultural gems. Vibrant storefronts, colorfully painted alleyways, and unique street art populate this micro-hood. Check out the Museo de las Americas—which pays homage to the arts and culture of Latin America—and choose from an assortment of contemporary galleries such as Michael Warren Contemporary, which celebrate local artists. 

Lunch

For a true Denver experience, head just outside the city to South Federal Boulevard. A long-time fixture for truly authentic cuisine, the thoroughfare contains some of Denver’s best hole-in-the-wall, family-run spots. In the mood for Vietnamese cuisine? Check out either Pho Duy for a wonderfully warming bowl of pho or Ba Le Sandwich for an outstanding (and super cheap) banh mi. How about authentic Chinese? Star Kitchen is a fixture for weekend dim sum as well as real deal Cantonese dishes. And in a city known for its Mexican cuisine, Tarasco’s New Latino Cuisine shines with its award-winning dishes, which run the gamut from mole to posole.

pho soup
Image via Stocksnap under license CC0

You may have to look extra hard to find some of these hidden gems, but it’s well worth the time. Trust us.

Shop

 Over the past few years, South Broadway has evolved into one of the Mile High City’s premier shopping destinations. And we can’t think of a better place to showcase Denver’s burgeoning artisan scene. Starting at the corner of Ellsworth and Broadway, hit up the legendary punk enclave Mutiny Information Café for secondhand books, comics, and vinyl. Walk three doors south to Ironwood, where succulents, terrariums, local art, and other oddities artfully clutter this distinct shop. Just blocks apart, local ski/surf lifestyle brand Steadbrook and Fancy Tiger—a boutique that carries both Colorado and international brands—prove that aesthetics do matter in Denver. 

Dinner

If you haven’t noticed already, Denver is in the midst of a cultural explosion—and perhaps no single building is a better representation than the newly revamped Union Station. The transportation hub, which was established in 1881, recently unveiled its $54 million renovations, and has since served as the crown jewel of downtown Denver. Make sure to come early to tour the station’s new digs and grab a drink at the opulent Terminal Bar, located in the Great Hall. Once your reservation is ready (you made one, right?), head next door to Mercantile Dining & Provision for acclaimed chef Alex Seidel’s take on elevated, seasonally-inspired comfort food.

Mercantile food denver colorado
Image courtesy of Mercantile Dining and Provision | Photo: McCall Burau

Between Union Station’s elaborate, lavish rebuild, and Mercantile’s expansive, open dining room—which doubles as an in-house, artisanal market—it becomes clear that Denver has never been this classy.

Imbibe

With an exorbitant amount of breweries in the greater metro area, it’s no secret that Denver is a beer town. And currently, nowhere in Denver is more representative of craft beer (or general redevelopment) than the River North Art District.

ratio beerworks
Photo by Matt Pangman

While you could easily start your tour on Larimer and its surrounding streets (and sample damn fine brews from Our Mutual Friend, Ratio Beerworks, Epic Brewing Company, and Beryl’s Beer Co.) save some semblance of sobriety and travel a few blocks north to Brighton Boulevard. Start your night at newcomer Mockery Brewing to try some of Denver’s most unique brews.

mockery brewing denver colorado
Image courtesy of Mockery Brewing

Next, walk a few blocks to the legendary Great Divide Brewing Company’s new 65,000 square-foot facility and sample their flagship Yeti Imperial Stout. End your night in the old 1880s building directly across the street at The Source, a hopping artisan food market that features 13 vendors including (you guessed it) a brewery in Crooked Stave.

great divide yeti stout beer
Yeti Imperial Stout | Image courtesy of Great Divide Brewing Company

Finding BFFs: How to Make New Girl Friends

Moving to a new place or starting a new job can be a difficult adjustment, but having a solid support system of friends can make transitions easier, and perhaps even enjoyable. I’m no stranger to moving around; I’ve lived in small towns and big cities, for both short and long periods of time and the things I craved the most in each situation was true friendship and fun. Whether you’re going through a life-changing move or you’re just looking to expand your circle of friends, we’ve got tips and tricks to make new girl friends so you can surround yourself with cool girls at all times!

 

Be yourself

The number one thing to remember before jumping into a new friend group is to be yourself, because someone is looking for a friend just like you! There’s no need to pretend to be someone you’re not, to like things you don’t, or to put on any sort of facade. The sooner you’re comfortable being totally and completely yourself is when you’ll be able to find true friends who are confident in themselves too.

 

Get out and get social 

women gym talking

Joining a fitness class is a great way to get your mind, body, and soul in check, and it can also be a meeting place for you and your future BFF. While a guy hitting on you at the gym is cringeworthy behavior, a sincere compliment from a fellow fit chick can lead to instant friends. If you’re not into fitness (and I don’t blame you) consider trying other social events, such as paint parties or volunteer groups within your community.

 

Put on a nice face

My favorite way to make someone smile, or even to gain a new friend, is by complimenting them. It can start with something as simple as ‘OMG your hair is amazing’ as the perfect icebreaker, and it can even warm someone up who doesn’t come off as in-your-face friendly.  Trust me, I have the worst RBF (resting b*tch face) but I promise I’m way nicer than I look!

 

Utilize social media and apps

Social media has become a crucial part of our everyday lives. I’ve used social media to share every bit of my life in hopes of garnering an audience. I’d also be lying if I told you that I haven’t gone on a date or two based on a new connection or an old one rekindled by Instagram! Who’s to say that you can’t message the super cool blogger from your area that you’ve been following for years, or the girl who likes, comments, and supports all of your pictures? NO ONE.  Reach out and extend an invitation and you might just be on your way to a new long lasting friendship.

 girl on cell phone

And yes, there’s an app for that: Bumble isn’t only for swiping left or right on local potential love matches – Bumble BFF can be used for finding girlfriends too! Once you ‘switch to BFF’ within the app, you’ll be presented with girls in your area that are looking for new friends just like you. You can swipe left (no) or right (yes) and chat, arrange a meet up, or just send each other cute pictures of cats.

Ask a Pro: The Five Biggest Makeup Mistakes to Avoid

I think as far as beauty mistakes women make, in general, it boils down to the time they take to buy it and apply it. Specifically, there are a few mistakes I see women make on a daily basis, some with pretty simple fixes. But, everyone is in such a hurry and they miss those couple extra moments to sit down with an artist and learn from them.

With makeup being a beauty standard, women are now starting to take more notice and advice from the professionals, although that advice and the time of an experienced artist costs money. These are some of the biggest makeup mistakes I see almost every day, and I’m giving them to you free of charge 🙂

model makeup
Model: Jessica Quillian | MUA: Tiana Holiday | Photo: LHGFX Photography

 

1. Foundation not matching your skin tone

Regardless of if you want to look tanner, you do not like your skin tone or you are trying to hide dark circles or dark spots, everyone should get a color that is correct for them. Spending some time asking questions and trying products on in a makeup-based store will save you many headaches and over time will save you money. Makeup artists are trained in those products and deal with different skin types and tones day in and day out.

The best way to find a great foundation is to pay attention to what your skin does during the day. Is your skin oily, dry or a combo of both? Then the formula comes into play – do you prefer powder, cream or liquid?

The best way to color match is not on your hand or chin but along your forehead and down into the neck. Pay attention to the neck tone – is it warmer and more pink, or cooler and more yellow? Does it pull a reddish or green tone? All of these questions and concerns need to be addressed, and every person wearing makeup has different needs. You will only know the answers to them all if you go to an artist or consult a makeup line that has trained professionals in their arsenal. If you don’t happen to gel with that artist, nicely ask for another artist to help you. We only get what we want if we are polite and inquisitive and that goes for makeup shopping as well.

2. Dry skin

No foundation or combo of products will look good if your skin is dry or not taken care of properly! So invest in good cleaning products, a good moisturizer, eye cream and exfoliator, either in the form of a buff pad, Clarisonic or volcanic ash exfoliator. They do not have to be expensive but they should have benefitting ingredients in them.

woman face water

I am a huge fan of simple solutions like drinking more water and putting coconut oil on my face, hair and body every day. I even take my makeup off with coconut oil. Trader Joe’s coconut oil (for only about $5) is the best investment one can make; I keep one in the bathroom and one in the kitchen.

3. Not cleaning your brushes

You cannot have pretty, long-lasting makeup with good skin if you do not take care of your tools, especially any brush or sponge that touches a cream or liquid. I suggest using MAC’S brush cleaner with a paper towel daily; but along with that, I highly recommend cleaning them weekly with warm to hot water and a gentle liquid hand soap or baby shampoo. Lay them flat and let them air dry overnight. Pro sponges and beauty blenders need to be cleaned after every use. That extra time here is not only recommended but mandatory for your overall skin health and makeup looks. Makeup Artists are only as good as their brushes are clean.

woman face makeup brush msutache

 

4. Too much bronzer and too much blush

Now don’t get me wrong, I love love love blush and bronzer but a little goes a long way. Bronzer should go on after your powder and use it to shade the face and add warmth. Also blend it into your neck; the chin shields the sun from your neck so go ahead and blend a little bronzer there.

woman bronzer blush

Bronzer should be a nice golden yellow tone for lighter complexions and a little reddish for darker complexions. Use a big fluffy brush to apply a small amount first.

Blush should be applied in a dabbing or circular motion, not a sweeping back to the temple motion. Try using a small fluffy brush with an angle. Blush color depends on your skin tone, lip or eye colors being used. You can use many different shades, shiny or matte or you can mix a couple of different shades. Start with the blush color in between the apples of the cheek and the hollows of your cheek.

5. Black eyeliner in just the water line

I am a huge fan of black eyeliner – pencil, cream, gel, liquid, etc. If it’s black, I want it! It just looks very harsh if it’s not blended with an eyeshadow or softened with a brown bronzy eyeliner or another color.

woman applying black eyeliner waterline

My favorite way to wear a black pencil eyeliner in the water line is by setting it with a black eyeshadow and blending the eyeliner into the lash line and just below. I blend out the black shadow with another color as well, so the look is more of a faded smokey rather than a harsh line.

 

Tiana Holiday is a professional makeup artist with 17+ years experience in the industry working with celebrities, on music videos and commercials, weddings, private clients, photoshoots and fitness models. She is the owner of Tiana Rae Artistry.

tiana holiday
Tiana Holiday

7 Things Every Woman Needs to Know When Asking for a Promotion

While the modern-day career ladder may seem laden with slippery steps, it’s one we all hope to climb. Having aspirations to grow and reach new levels in your profession isn’t out of the ordinary — it’s human. Still, that doesn’t make the prospect of asking for a promotion any less intimidating. If you’re considering trying to scramble up that next step, here are seven things you need to know first.

1. Consider the Role — Not Just the Salary

First of all, it’s time for a tricky question: do you want a promotion or do you just want more money? Be honest with yourself. If you’re asking for a promotion simply because it pays better but have zero interest in what the role means, something is amiss. There’s no shame in wanting a better salary. However, going for a post that you don’t want is a sure-fire way to end up unhappy in the long-run.

If, on the other hand, you believe you’re being underpaid for a role you currently fulfill, it’s perfectly okay to ask for a raise. Take some time to consider what you really want before raising the topic at all.

2. Never Undervalue Yourself

asking for a raise

Can you put a value on the work you do? It may sound a little crass, but if you want the promotion you really deserve, it’s exactly what you need to do. Of course, it’s human nature to shy away from a topic like this one; but understanding what you’re worth to a company is essential in asking for a promotion or raise.

The sorry truth of the matter is that inherent gender bias could very well blur your vision here. In fact, in 2011, a Canadian study revealed female graduates estimate their starting salaries to be a whopping 14% lower than their male counterparts’ estimates. We’re no less qualified or experienced than the men that surround us, and yet we believe we deserve less. It’s not okay and it absolutely has to change.

3. Choose the Right Time to Ask

While your desire to be better paid and have more control may be burning bright, you need to figure out whether the timing is right for asking for a promotion. Take account of what’s happening within the company. Is the business flourishing? Are cutbacks being made left, right, and center? Occasionally, we may be so utterly focused on our needs and goals that we fail to see what’s right before our eyes.

Asking for a raise or promotion when a) there are no openings or b) the business is going through hard times is a real oversight. Not only will you likely be rejected, but you will ultimately annoy the people above you. As the wise and totally fictional Jack Sparrow would say, you need to wait for the “opportune moment.”

4. You Need More Than Self-Confidence

From our first days in the classroom, we’re taught one seemingly fundamental truth about the world of work — confidence will get you everywhere. Alas, it’s not quite that simple… at least, not for women.

Unlike men, our confidence alone won’t see us through. No, women are expected to be warm, empathetic, and prosocial as well as having that all-important talent, should they wish to get ahead in the workplace. The findings come from a recent research study from ESMT Berlin.

asking for a promotion

The idea is women have to display stereotypically feminine traits in order to be recognized for their work. It’s outrageous. I am outraged. Still, while the answer is by no means to “play the game” and fake these attributes, it’s worth understanding the measuring stick we’re up against. After all, before you can break down walls, you need to know where they stand.

5. Be Clear on What You Can Offer

Before you even think about broaching the conversation, you need to ask yourself one question: What is it you’re bringing to the table? Remember this negotiation is a two-way street — you can’t just waltz into your boss’s office and demand a pay raise.

The key is to think like your boss. What do they want from you? Is there something you can offer that the business is lacking? Knowing your value isn’t just about figuring out what you should be paid; it’s also about understanding what you can bring to the role. Head to this meeting armed with an arsenal of things you have to offer.

6. Don’t Underestimate Your Leadership Skills

Women make excellent leaders. While there’s a common misconception that a man can lead a company better than a woman, it’s just that type of warped mindset that could be holding so many of us back. According to a study by Zenger Folkman, career development experts, women have more and better leadership traits than men do!

So, even if you don’t feel like a leader now, you have the raw characteristics to be one. What’s more, this skill is most certainly one on which you can and should work. By beginning to take on more responsibilities in the workplace, you will show the upper ranks what you have to offer without ever having to tell them so.

7. Learn the Secret to Smart Negotiation

Now it’s time to muster up the courage and speak to the decision maker. Choosing your words carefully could mean the difference between a big fat yes and a quickly spluttered no. You have to emphasize what you’re offering before you state your terms when asking for a promotion, according to a 2015 study from Leuphana Universität Lüneburg.

For example, saying, “I want $2,000 more per year for taking on X, Y, Z” is likely to be far less effective than saying, “I’m willing to do X, Y, Z for an extra $2,000 a year.” While the difference is very minor, it helps your boss understand what you’re offering rather than merely focusing on what you’re asking for. The cardinal rule is easy: lead with your offer, not theirs. Now, go get the promotion you want… no, deserve.

SWEAT by BW: Kettlebell Workout

The kettlebell is a powerful strength-building tool that bridges the gap between strength and stamina.  A kettlebell workout provides both a wide variety of classic strength-building exercises and of cyclical high-velocity movements; together, the benefits of this one simple tool can take your conditioning to the next level.

Kettlebells are odd-shaped objects.  When negotiating classic strength movements with the kettlebell, that awkwardness will translate into increased levels of strength as well as resilience that you won’t find with other free-weight implements. Handling kettlebells requires significant levels of joint control and stability.  This makes them extremely valuable as a tool for injury prevention.  The durability you can develop from kettlebell training will not only create loads of strength and functionality, but it will also safeguard against orthopedic injuries throughout your lifetime.

But probably the most magical (and difficult!) aspect of kettlebell training is in the series of movements from which kettlebell sport training was created.  These exercises are derived from the classic lifts found in the sport of Olympic-Style Weightlifting.  However, in kettlebell training they are done cyclically for very high  repetition counts and can take you to your cardiovascular and stamina limits. Here, we will give an introduction to the concept of cyclic repetition training, but we’ll keep you within your limits to promote good technique while you learn the movements.

Here is a series of classic strength-builders as well as a taste of cyclic high repetition exercises that will test your stamina and mental toughness.

 

Kettlebell Snatch

The snatch is the quintessential fast lift with a kettlebell and comprises one of the primary events in kettlebell sport competitions.  Get your lungs, shoulders, and back ready for one of the most grueling and powerful weightlifting moves out there!

– Place kettle bell in one hand at arm’s length with your feet slightly wider than shoulder width apart

– Begin the same hip-hinging motion described above for the KB swing

– Explosively open your hips to send the kettlebell out and up

– At approximately chest level, pull your elbow up and back and “flip” the kettlebell over to smoothly land on the back of your forearm

– As the kettlebell rotates, punch your arm straight through the kettlebell handle and guide it to arm’s length overhead with your bicep covering your ear

– Once the kettle bell is locked overhead, begin the next rep by letting the kettlebell fall and flip over your hand and back into your initial hip-hinge motion

– Absorb the force of the falling kettlebell and connect powerfully into the next rep

– Your breath should be drawn in quickly as the kettlebell falls toward your hips; then expel your air with equal force as the kettlebell explodes forward out of your hips

Complete five sets of 15-20 repetitions. For a more challenging workout try 30 seconds of snatching on your right arm followed by a 30 second rest, then commence 30 seconds of snatching on your left arm followed by 30 seconds of rest and repeat for five rounds on each arm.

 

Kettlebell Front Squat

The kettlebell front squat is a supremely tough squat variation as it places tremendous strain on the core and upper back musculature.  This adds a powerful core connection to an already unsurpassed strength exercise choice.

-Place kettle bells in front rack position.  Front rack position is where your hand is  inside the kettlebell handle with the kettlebell “ball” resting (or, “racked” as the name suggests) on the top of the forearm and upper arm.

-Set your feet approximately shoulder-width apart with your toes slightly turned out

-Breath in and brace your abdominals.  Also, inflate your chest to create a stable platform for the kettle bells

-Push your hips back and break at the knees simultaneously.  Descend until your hips are slightly below the knees (or to whatever depth you can reach that is stable)

-Once depth is achieved, drive your legs through the floor until you are back to standing position

-Complete three sets of 8-12 repetitions before increasing kettle bell weight. Note: The repetition tempo should be slow and controlled on the “down” phase and strong and quick on the “up”.

 

Kettlebell Press

The kettlebell press takes a classic strength builder and adds a massive trunk and shoulder stability element to it.  For a strong midsection and resilient shoulders look no further!

– Place the kettlebells in Front Rack position. (as described above)

– Set feet approximately hip width apart.

– Breath in and brace abdominals and chest.

– Drive both kettlebells to an overhead position where elbows are locked and biceps cover the ears.

– Once lockout is achieved and stable, return kettlebells to slowly to front rack position.

Complete 3 sets of 8-12 repetitions.

 

Kettlebell Windmill

The windmill will simultaneously challenge flexibility, balance and core strength.

– Place single kettlebell in overhead position with the “ball” side resting on the back of the arm.

– Set feet approximately shoulder with apart with toes turned slightly away from ketllebell arm.

– Breath in and brace abdominals

– Push hips sideways moving toward the direction of kettlebell arm.

– While creasing to the side reach free arm in from of the closest foot and slowly feel for the floor while you descend.

– Once fingers tough the floor (or as deep as you are stable), return to standing position.

Complete 3 sets of 6-10 repetitions. Due to the extreme balance challenge all phases of all reps should be performed in a slow and controlled manner. For an added challenge to your flexibility and control, try to place unweighted palm flat on the floor before ascending to standing.

 

Kettlebell Swing

The swing is our first look at the “fast” lifts done with kettlebells.  It is a necessary pre-requisite to all other fast lifts listed below.

– Stand with kettlebell hanging at arms length and feet slightly wider than shoulder width.

– Hinge your hips back and pull the kettlebell back with momentum

– Drive hips open explosively to send kettle bell forward at arms length to approximately chest level

– Allow gravity to send kettlebell down and back into hip hinge and catch and repeat

– Breath should be drawn in quickly as kettlebell falls toward hips and then expel air with equal force as kettle bell explodes forward out of hips

Complete 5 sets of 15-20 repetitions, or try 20 sec of kettlebell swings followed by 40 seconds of rest for 10 rounds for a more challenging workout.

 

 

Complete these workouts with good technique before increasing kettle bell weight.

5 Music Festivals That Will Make You Fall In Love with Country

If you don’t love your red solo cup or think tractors are sexy, you’re not alone. Maybe, you feel that the “country” has been ripped out of country music.  That the magical sounds of the fiddle and banjo have been replaced with pop beats and the casual guest appearance of guitars, meaning that every song sounds the same. Or, maybe, you’re a suburbanite, and the word “country” conjures images of overalls, line dancing, and bare feet. If you aren’t already in love with country music, we’re okay with that  —  those of us who are will hopefully convince you to change your mind.  Because let’s face it, the genre is an emotional punch. It’s a mixed bag of lyin’, cheatin’ exes, of epic loves and lusts, of unbearable losses.  It’s for the perfectly imperfect, people willing to flirt with situational shades of grey. There are more than 30 country music festivals in the US. So, cowgirl, grab your spurred boots – we’ve rustled up five of the best country music festivals.

Flambeau Fest 2017 – Gonzales, Louisana

Flambeau Fest
Blackberry Smoke headlines the first Flambeau Festival | Photo: Rob Blackman

After floodwaters breached a levee along the Amite River,  submerging nearly a third of all the homes in Ascension Parish, Louisiana, and the Bayou Country Superfest was booted from Tiger Stadium, Mark Adam Miller, the CEO of Pi Entertainment, felt that “the Child of the Mississippi” was healthy and deserved a win.  So, he launched Flambeau Fest, a 2-day country and rock ‘n’ roll event that’s like “capturing lightning in a bottle.”  “The flambeau is…[the] torch families carried up and down the bayou,” Miller said. “We wanted to be that torchbearer to bring new music experiences here.” 2017 headliners include Hank Williams, Lynyrd Skynyrd, Parish County Line, and Crystal Day, who’ll debut her new single “Karma Like Flowers”, a girl-power anthem about bouncing back after a breakup.  Starting at noon, three stages will simultaneously be set on fire: the main stage, the torch stage, and the songwriter in the round stage. At the food promenade, you’ll also be able to grab traditional Louisiana fare: jambalaya, crawfish pasta, fried catfish, and gator-on-a-stick.

 

Country Summer – Santa Rosa, California

Darius Rucker at Country Summer 2017 Photo Credit - Will Bucquoy
Darius Rucker jams out on Day 2 at Country Summer 2017 | Photo: Will Bucquoy

A collaboration between Impact Entertainment, Sports & Event Marketing, and Sonoma Media Group, the local owner of Froggy 92.9 , Country Summer is Northern California’s largest country music festival and Sonoma County’s biggest bash, attracting more than 30,000 fans from 35 states and four foreign countries. Since launching in 2014, every year, 14 top country artists, including Thomas Rhett, Darius Rucker, Justin Moore, and Randy Houser, crank up the party on the Chevy Silverado Stage. Between the main acts, local bands like American Honey, The Scotty Mac Band, and Ryan Scripps, keep the party pumping.  Darlin’, we also reckon that you’ll love the mechanical bulls, the pit (standing room only tickets that are up close to the stage), and an ice-cold Budweiser — especially since California’s summers are hotter than a billy goat with a blowtorch.

 

Country Thunder Arizona  – Florence, Arizona

Friday, July 15, 20152:30 PM Petric4:00 PM Drake White5:30 PM Marty Stuart7:00 PM Kacey Musgraves9:00 PM Zac Brown Band
Kacey Musgraves sings “Follow Your Arrow” at Country Thunder Arizona 2017 | Photo: Samara Koenning

In 1993, Country Thunder Arizona tumbled into southwest Wisconsin and central Arizona. Twenty-four years later: 10,000 people descend in their RVs and campers, turning a dusty field into a makeshift city. It’s packed with pop-up clothing stores, tattoo parlors, and restaurants that serve Southern specialties (think corn dogs and fried Oreos). Country Thunder Arizona even has its own Rewards Program, where you can win free stuff like tickets, upgraded experiences, merch gift cards, and partner freebies. From beer pong to the Beer Olympics to a beer bong, a female mannequin that has a funnel for a head, Country Thunder Arizona has a drink-’til-you-drop culture — it even offers a $60 IV that’ll help you sober up. And, while the festival is known for its booze and its headliners (Blake Shelton, Frankie Ballard, Chris Young, and The Oak Ridge Boys), the four-day extravaganza boasts a fully-functioning pirate ship and a “Cowboy Church” that mixes traditional scriptures and horseback demonstrations.

 

CMA Music Festival  – Nashville, Tennessee

CMA_Lady Antebellum
Lady Antebellum at the 2017 CMA Music Festival | Photo: John Russell

There’s little doubt that Nashville is the heart of country music.  It’s hosted the CMA Music Festival, formerly Fan Fair, for almost half a century. A four-day festival, it features 11 stages, seven of which are free of charge to the public, and 167 hours of music from more than 350 artists. From Nissan Stadium, where the best labels in the country show off their twang and trills, to the Hard Rock Cafe, where up-and-coming musicians vie for recording contracts, the CMA Music Festival has a little something for everyone, whether or not country is in your musical wheelhouse.  Aside from autographs, meet and greets, and endless photo opportunities, country music’s brightest lights also take a swing at cancer during the City of Hope’s Celebrity Baseball Game.

 

Moondance Jammin Country  – Walker, Minnesota

Billy Currington performs at Moondance
Billy Currington, performing on Day 3 at the 2017 Moondance Jammin Country Fest | Photo: Garrett Matteson on Flickr (CC BY-NC-SA 2.0)

You’ve probably heard this part of the United States Postal Service’s unofficial creed: “Neither snow nor rain nor heat nor gloom of night…” It’s a motto that the performers at the Moondance Jammin Country Music Festival take to heart  — showstoppers like Maiden Dixie to Parmalee and regional bands are willing to belt it out in the aftermath of tropical storms. However, the musicians aren’t the only ones with country grit: in bad weather, festivalgoers have been known to huddle up, where they’re so close to the stage they can “see Jake Owen’s…toes while he’s singing ‘Barefoot Blue Jean Night.’ ”  With rolling hills and picturesque wooded sites, “glamping” is a major part of the twenty-six-year-old festival. Well-lit with 24-hour security, owner Kathy Bieloh supplies festivalgoers with firewood, showers, fresh water, and even ice. Just a heads-up, though: the majority of on-site vendors only accept “Moondance Bucks”.

11 DIY Halloween Costumes That are Wicked Easy to Make

October is finally upon us, ghoulfriends — so let’s eat, drink, and be scary. If you’re strapped for cash and short on time, have no fear. These DIY Halloween costumes are all thrills (and no frills).

11 DIY Halloween Costumes Any Basic Witch Can Make

1. Modern Medusa

It’s totally safe to gaze upon this version of Medusa, which is great considering this costume is sure to turn heads.

diy halloween costume

What You’ll Need:

  • A white dress or white fabric for a makeshift toga
  • Rubber toy snakes
  • Bobby pins
  • Gladiator sandals and gold jewelry (optional)

Make several messy braids throughout your hair, and then pin them to your head to create a plaited updo. Next, weave the rubber snakes through the braids, securing them to your head with bobby pins.

Slip into a flowy Grecian-inspired dress and complete the look with gladiator sandals (although if your dress is long enough, the footwear won’t even show). Add some optional snake jewelry and cuff bracelets for a glamorous finishing touch.

Source: The Joy of Fashion

2. Majestic Mermaid

Speaking of mythical creatures, who doesn’t want to be a mermaid? Sure, you can spend $100+ on a sparkling Ariel costume — or you could dive right in and make one yourself.

easy mermaid costume

What You’ll Need:

  • Green sequin fabric
  • Safety pins
  • A corset (a plain t-shirt or tank top can also work)
  • Decorative seashells
  • Hot glue gun
  • Hot glue sticks

The most time-consuming part of this costume is hot-gluing seashells all over your top of choice. This is definitely the prettiest way to create the look, but you can also take the lazy girl’s route and iron, stencil, or paint seashells onto a plain white t-shirt instead.

For the skirt, buy some green glitter fabric at your local department store. Wrap it around your waist, secure it with safety pins (because who has time to sew?), and let the excess fabric gather in the back to mimic a fishtail.

Source: The Joy of Fashion

3. Bandits on the Run

A black-and-white striped shirt is a wardrobe essential, and it can come in especially handy when you’re looking for a costume that’s a real steal.

bandits

What You’ll Need:

  • A black-and-white striped shirt
  • Black gloves
  • A black mask
  • A canvas bag
  • A black marker

Paint or stencil a dollar sign onto a canvas bag, add some cold-weather accessories with your striped shirt, and cover up your face with a black eye mask.

Just don’t walk into any business establishments.

Source: Say Yes

4. Sweet Scarecrow

If you’re obsessed with fall fashion like we are, it only makes sense to include your favorite seasonal styles in your Halloween get-up.

scarecrow-costume

What You’ll Need:

  • A plaid shirt
  • A floppy hat
  • Artificial flowers
  • Black eyeliner
  • Orange eyeshadow

Wear a plaid shirt with leggings or a pair of jeans, and then top things off with a floppy hat. Use eyeliner and orange eyeshadow to create a face full of stitches, and carry around a few artificial sunflowers if you’re so inclined.

Source: The Joy of Fashion

5. Crazy-Comfy Cat Lady

Skimpy Halloween costumes have their place, but I’ll take a comfortable alternative any day. That’s why this DIY is so perfect. You’re literally wearing a robe and fuzzy slippers, plus you can curl your hair for work the next day (#multitasking).

diy halloween costume

What You’ll Need:

  • A robe
  • Stuffed cats
  • Safety pins
  • Hair curlers
  • Eyeglasses (optional)

Pin or stitch a bunch of stuffed cats onto an old robe, wrap your hair up with big foam rollers, and show off your cat-itude.

Source: Crafty Morning

6. Little Bo Sheep

Speaking of cozy costumes, this sheep outfit is sure to keep you warm on the chilliest October evening.

easy sheep costume

What You’ll Need:

  • An old dress
  • Cotton balls
  • Hot glue gun
  • Hot glue sticks
  • A beanie cap
  • Pink felt
  • Black felt
  • Scissors
  • A needle and thread

You’ll need an old dress that you no longer wear anymore and a lot of patience, because you’re going to hot-glue cotton balls all over it. Seriously, all over. Front and back. Top to bottom.

For the hat, cut some black and pink felt sheets into ears. Sew the ends together to give them a pinched, more rounded appearance. Next, sew the ears onto a white beanie cap. Cover the cap with more cotton balls, and you’re ready for some boos and baas.

Source: The Joy of Fashion

7. Madame Fortune Teller

If you’re a fan of boho-chic style, then this DIY project will suit you to a T.

halloween costume

What You’ll Need:

  • A long dress
  • Lots and lots of costume jewelry
  • A turban
  • Tarot cards

Gather up your favorite bohemian threads and accessories (or thrift a flowy dress and costume jewelry if you’re starting from scratch). Add a turban, rim your eyes in black liner, and carry around a bunch of tarot cards or a crystal ball.

Source: Madame de Rosa

8. Magic Act

Old wire hanger? Check. White clothes? Check. White taffeta fabric? Okay, you may have to buy that. But that’s literally all you need to create this adorable half of a couple’s costume.

diy halloween costume

What You’ll Need:

  • A wire hanger (or 18 gauge wire)
  • White or off-white clothes
  • White taffeta fabric
  • A needle and thread
  • A man with a top hat

Cut two panels of taffeta fabric into long ear shapes, sew the cutouts together, and leave a small opening where you can insert the wire.

Shape the ears to your liking, and ask your man to don his best suit. Buy a top hat for a prop, and you’re ready for some tricks and treats.

Source: Say Yes

9. Daenerys Targaryen

Mother of Dragons. Breaker of Chains. Winner of Halloween costume contests. #Bendtheknee.

game of thrones halloween costume

What You’ll Need:

  • A plain t-shirt
  • Alphabet stencils
  • A fabric marker or fabric paint
  • Kids (or pets!)
  • Jon Snow (optional)

Okay, so you may have to buy your kiddos or doggies some dragon costumes, but all you need to accompany them trick-or-treating is a plain t-shirt that reads “Mother of Dragons.”

Source: Bel and Beau

10. The Princess Bride

Fellow thrifters, this is for you. If you’re obsessed with The Princess Bride (and honestly, who isn’t?) then you’ll be pleased to know that dressing like lovelorn Princess Buttercup only requires a few items. Almost inconceivable.

easy halloween costume

What You’ll Need:

  • A long, red dress
  • A gold belt
  • A long blonde wig
  • Your Westley

Buy or borrow a long red dress, add a gold belt at the waist, and dress your man like a swashbuckling ninja, AKA the Dread Pirate Roberts. (Just remind him that the costume includes a sword to get him to do “as you wish.”)

Source: Say Yes

11. Ghostbusters

Who you gonna call? All your favorite gals, that’s who.

easy diy halloween costumes

What You’ll Need:

  • Khaki jumpsuits (or khaki shirts and pants)
  • Backpacks
  • Orange electrical tape or duct tape
  • Gloves
  • Boots
  • Toy guns
  • Black spray paint
  • Some Ghostbusters logos

Strategically wrap orange tape around some khaki jumpsuits or khaki separates, and then accessorize the look with gloves, boots, and black spray-painted water guns. Last but not least, print out a few Ghostbusters logos for the sleeves.

#Squadghouls

Source: Popsugar

Are you making your own Halloween costume this year? Let us know all the details in the comments section below!

5 Easy Ways to Infuse Poetry Into Your Life

An under-appreciated art form, poetry is often cast aside in favor of best-selling novels, new music, and late-night Netflix binges. While all of the above ought to have a place in your life, overlooking the modest verse is nothing short of a mistake. More than mere words, poems can inspire you and enrich your life in unexpected ways.

What’s more, it’s no coincidence that you feel at ease after reading a well-written poem that truly affects you. In fact, according to a recent study by Frontiers, the human brain is hardwired to have an appreciation for this type of art. With that in mind, it’s only logical you would want to make time to enjoy all the poetic world has to offer. Here are a few ways you can infuse it into your day-to-day life.

1. Follow Button Poetry online

If the notion of opening a poetry book and skimming its endless lines gives you a stomachache, there’s a modern-day solution to your problem. What if, instead of having to sift through the pages, you could have your excerpts, quotes, and poetic ramblings delivered to you in a more technologically-friendly way?

Button Poetry is a hub for all the poetry your mind can handle, but it’s more than that. In their words, it’s a platform “dedicated to developing a coherent and effective system of production, distribution, promotion and fundraising for performance poetry.” In fact, on their YouTube channel, you can watch a whole array of contemporary performers reciting original work. It’s surprisingly easy to get lost down the rabbit hole here, as one poem leads swiftly into another.

That’s not the only place you can follow Button Poetry either. On their Instagram, you will be treated to small, bite-sized quotes from some of the most brilliant emerging poets of our time. Just think about it — these snappy words of wisdom and tidbits are the ideal way to break up all those cute cat pictures and selfies from your friends.

2. Celebrate Poem in Your Pocket Day

Your inner lust for the poetic verse may be so strong that you want to share it with the world. Well, there’s a day for that. Each April sees the official Poem in Your Pocket Day both here in the US and Canada. The day was started back in 2008 by the Academy of American Poets, and it’s utterly simple should you want to take part.

The first step is perhaps the hardest: you need to choose your all-time favorite poem. And, if you can’t quite manage to do that, just pick one that affects you in some way. Next, you need to print out several copies of the poem itself to pop in your pocket.

Throughout the day, when the moment calls for it, hand out the copies to people who may enjoy reading them. (Note: If you plan on giving out a bunch of the printouts in a public place, you may need to get permission from community officials first!)

3. Listen to Poetry Off the Shelf

The audiobook trend has taken the world by storm, but there’s no reason poetry should get left behind. The Poetry Off the Shelf podcast gives you a helpful dose of news, interviews, poetry readings, and more. Once you subscribe (in just one simple click!), you will have access to new podcasts as well as ones from the back catalog.

The genius thing about listening to a podcast is that you don’t necessarily have to set aside time to do it. Instead, you can weave it into your day-to-day chores. Whether you’re working out at the gym or on your morning commute to work, all you need to do is pop in your earphones and start listening.

4. Wear Your Favorite Poem

How else can you make poetry part of your very being? Well, introducing a little poetic charm into your fashion sense might be just the thing. If you scour the likes of Etsy and other indie online retailers, you will find a dazzling array of poetry-themed items you can wear. From darling little pendants to adorable bracelets, there’s something for every literature loving geek out there.

poetry
Poetry Book Locket – Etsy

5. Subscribe to a Poetry Magazine

Sure, you may have a bunch of old poetry books collecting dust and making you look intellectual on your bookshelf; but what about exciting, new works? Staying in touch with the latest poets and their offerings needn’t be a hassle.

One of the easiest ways to do just that is to subscribe to a poetry related magazine, either in digital or print form. Luckily for you, there are a whole load of options out there. If you’re completely new to this area, you may want to consider the Poetry Magazine from the Poetry Foundation or The American Poetry Review.

Alternatively, you may want to opt for a subscription that focuses on a niche realm of poetry such as women’s rights or empowerment. Most publications offer an easy subscription service, which means that you will get the latest editions right to your letterbox or, indeed, your e-reader instead. Simple!

A lifestyle magazine inspired by author Sylvia Day