Innholdsfortegnelse for May 2019 i Women's Health

EDITOR-IN-CHIEF @lizplosser All very awesome jobs with some very healthy perks (trips to the spa in Arizona! free staff rides! team workouts!). So the irony is not lost on me that it took reading “Wellness @ Work” (page 90) to realize how unhealthy my typical day at the office actually is. Sure, I eat a colorful salad at lunch (er, at my desk), but what about the rest of the time? I’m running from commitment to commitment, heart constantly racing, doing my best to get it all done. The truth is, no matter where you work, there are deadlines, meetings, projects, and presentations that will make you hustle, stress you out, and zap your energy. But it doesn’t have to be that way, says Chris Jordan, CSCS, director of exercise…

Make no mistake: Even though she stars in ABC’s new hit show, The Rookie, Alyssa is anything but an amateur, on and off the screen. In preparation for her role as a no-nonsense, crime-busting police officer, the actress—who is, btw, equally hardcore IRL—took part in ride-alongs with the Los Angeles Police Department and endured intense tactical training, all while continuing to focus on her weight-lifting and cardio routines. And she does this as she plays strong female leads in Showtime’s Ray Donovan and Netflix’s Narcos: Mexico too. So how does she stay grounded? With a little help from morning meditation and fitness apps like Aaptiv that make the most of random pockets of time. But no matter how crazy her schedule, being able to “get back” to herself daily is…

1. START SIMPLE Opt for quality recipes with the four basic ingredients: flour, water, salt, and instant dry yeast. From there, you can experiment on your own. Find recipes at KingArthurFlour.com or on your fave baking blog (we like The Perfect Loaf). 2. MAKE TINY TWEAKS Store-bought breads can be loaded with salt to enhance taste. Easily create a better-for-you version by employing a ratio of ½ teaspoon salt to 1 cup flour and using fiber-rich whole-grain flour. 3. INJECT NUTRIENTS Toss in 2 tablespoons of heart-healthy ground flaxseed (full of omega-3 fatty acids) plus swap in a couple of tablespoons of EVOO for H2O to add an earthy flavor. Feeling creative? Throw in bits of walnuts and dried cran-berries for a twist. 4. SKIP THE KNEAD Instead, combine the…

Nice things—wedding china, fancy wineglasses, designer heels—are meant to be treasured, but they’re also meant to be used. “We passively wait for a special occasion to take out items we consider too precious for regular use,” says Zen Buddhist teacher Haemin Sunim, author of Love for Imperfect Things. “But we have the power to create joy.” His expert advice: Proactively plan a low-key event once a month where you can whip out an object you’ve been saving for major celebrations. Putting said good in more frequent rotation won’t take away from its glamour—it will actually make life feel a bit more glamorous. Zen in Your Hands The other kind of adult toys: contraptions that lower stress in an instant. Psychologist Elisha Goldstein, PhD, founder of the Mindful Living Collective, explains…

BEST Lip Color These fall somewhere between a lipstick and a gloss, but one thing’s for sure: The poppy hues and hydrating feel make early wake-ups much more fun. BEST Antioxidant Serum Pat this brightening kiwi and soy formula over clean skin or mix a few drops into your moisturizer to help protect from the sun and pollution. BEST Mascara Smudges who? The sweat-proof formula separates and extends each individual lash for a fluttery fringe that can hold up through the most humid commute. BEST Air-Dry Styler for Curly Hair Smooth this moisturizing coconut- and shea butter–based cream over your damp hair, section by section, for elongated, defined, and not-at-all-crunchy curls. BEST Deodorant This heavy-duty deo leaves you with fresher-smelling pits from the second you swipe and up to 48…

1 • Read the Label Aim for a minimum of SPF 30, which blocks out about 97 percent of UV rays. (FYI: A bigger SPF number equals more rays blocked, so higher is better, according to research.) You should also look for the term “broad-spectrum” to protect against the UVA that ages you and the UVB that results in a sunburn (both types cause skin cancer). And key for sweat seekers: Try “water resistant” or “sport” versions (like Coppertone’s, at right), which hold up better against perspiration. “If you’re sweating, you lose a lot of the protection factor as the lotion drips away,” says Whitney Bowe, MD, a derm in New York City. 2 • Make Sure Your Skin Is Dry Fresh from swimming laps? Towel off before you reach…

WAIT IT OUT “My favorite sunscreen is Art of Sport Skin Armor SPF 50, which is water resistant. The key is to let it settle for 10 minutes before I get into the water.” —Sage Erickson Surfer, first place at Vans U.S. Open of Surfing in 2017 ADAPT YOUR GAME “I am in the sun all day during tournaments, so I wear a hat. It was hard to get used to because it blocks my view of the ball, but it’s worth it.” —April Ross Beach volleyball player, Olympic medalist PRACTICE SMART SCHEDULING “I don’t swim in the middle of the day when UV rays are highest, and when I can’t avoid long hours in the sun, I make sure to cover up and wear sunscreen.” —Mirinda Carfrae Triathlete, Ironman…

Last December, I traveled with my husband, Matt, to Kiawah Island, South Carolina, to run a half-marathon with my best friend, Rebecca. She and I had already run two halves together, but this one was different: I’d be joining her family to run in remembrance of her father’s life. It was their race, and for the first time, she wouldn’t be running beside him. I was honored to be invited. Matt was inspired too. He’s a super-dad who drops off our kiddos at school, then runs across the Brooklyn Bridge to his Manhattan office a few mornings a week. It’s a four-mile journey (with a backpack!), but he’s never had an interest in going farther. So I was surprised when he said, “I want to run it too…do you think…

In 2013, I signed up for the Bank of America Chicago Marathon. I’d run half-marathons before, but I didn’t realize how hard marathon training would be on me. Ten weeks in, I felt a dull pain in my right hip between runs. A week later, that twinge turned into a sharp pain. An MRI confirmed a “stress reaction” in my hip. While it wasn’t broken yet, my doctor said it most certainly would be if I continued running. Just like that, the marathon was off the table. I was crushed and wallowed hard for a few weeks. At home in New York City the night before the race, I forced myself to go out with a few friends—even though all I wanted to do was stay in. But getting injured…

You’ll foam-roll tight glutes and stretch sore shoulders all day. But when it comes to your toes, it doesn’t matter how badly they hurt after hours in high heels—they probably just don’t get the same attention. Which is a cryin’ shame. Whether you’re team Closed-Toe or team Let-’Em-Out, our feet really are evolutionary works of art: 26 bones (per foot!), strong-as-steel ligaments and tendons, and shock-absorbing arches, all designed to work together super seamlessly. What’s more, while our feet were made with the strength for barefoot endurance walking and running, we’ve sort of been ruining that. “Wearing shoes can reduce how much you use the muscles in your arch—the foot’s core—and dampen the feedback cycle between your feet and your brain,” says Patrick McKeon, PhD, an associate professor of exercise…

Let’s agree to agree that puppies solve everything: Research shows that having dogs in the office lowers anxiety in employees and increases work efficiency, and companies are happy to welcome Fido if it helps the bottom line. Amazon and Nestlé Purina even have on-site dog parks. Want to bring your furball to the office? Use this list to make sure you play by the rules. PET PEEVES 1. COWORKERS START SNEEZING AND SNIFFLING WHAT TO DO First, check that no one is seriously allergic to dogs. Then, to reduce allergens, bathe your pup before bringing him in to the office. 2. HAVING YOUR MORNING CONFERENCE CALL INTERRUPTED BY YAPPING WHAT TO DO Leave chatty (as well as anxious or aggressive) dogs at home. If your pup needs a manners brushup,…

Maternity leave in this country may be a dumpster fire, but some companies are stepping in to make up for less-than-adequate labor laws (praise be). Netflix and the Bill & Melinda Gates Foundation, for example, recently gave new parents, including adoptive moms and dads, an incredible 52 weeks of paid leave. Of course, even if you have the best parental leave policy, there’s more to maneuver than the first few months. That’s why we’re giving the gold stars to brands that embrace support at all stages of the journey, from prepregnancy to post-preschool. Family Planning Spotify offers unlimited fertility treatments, and Apple foots the bill if women choose to freeze their eggs. Bun in the Oven On-site childbirth classes (we see you, Goldman Sachs) give moms-to-be one less appointment to…

1 Zucchini “Pizzas” TOTAL: 30 MIN SERVES: 4 6 small zucchinis (about 4 oz each)3 tsp olive oil½ small onion, finely chopped½ tsp dried oregano¼ cup ricotta¼ cup marinara sauce¼ cup plus 1 Tbsp grated Parmesan2 oz mozzarella, coarsely grated (½ cup)¼ cup mini pepperoni slices chopped parsley, for serving Place a small rimmed baking sheet in oven and heat to 475°F. Halve zucchini lengthwise. Hollow out zucchini halves, transferring insides to a cutting board. Brush cut sides with 1 tsp oil; place on the heated baking sheet, cut-side down. Roast 4 minutes. Remove from oven and increase heat to broil. Meanwhile, heat remaining oil in a skillet on medium. Add onion and ½ tsp each salt and pepper; sauté for 5 minutes. Chop half the zucchini flesh; discard the…

Amy McClean was excited about moving from London to Berlin. It was a change a long time in the making, a chance to get over her ex and have a fresh start. The only thing that stood between herself and happiness, she thought, was packing her belongings. But when she got to her new home, she began feeling the impact of starting over from scratch. For the first few months, she woke up at all hours of the night. Without any friends to hang out with, she spent weekends lying in bed. “I could still see the positives of my move: The rent was cheap; the city was full of cool bars and shops; there was a vegan supermarket five minutes from my apartment. But I couldn’t find the energy…

If we told you there’s a surefire way to get what you desire—or at the very least, get closer to it—you’d want in on the secret, right? Rhetorical question, we know. But one that deserves some thought. Because even though women are masterful connectors, we bomb when it comes to tapping our relationships for our own benefit. “Women don’t ask for what they want because they assume things are as good as they’re going to get, so why bother,” says Meg Myers Morgan, PhD, an assistant professor at the University of Oklahoma and author of Everything Is Negotiable, “or because they worry about what people will think.” Unlike men, we don’t want to “exploit” our network, new research confirms. At home and with friends, we hate the idea of seeming…

Scan Your Skin At least once a month, scan your body in front of a mirror. Look for the ABCDE’s of melanoma—asymmetry, border, color, diameter, evolving—and any new or changing lesions (that bump that’s not going away). Don’t forget your calves; they’re the most common place for melanoma in women, says WH advisor Mona Gohara, MD, an associate professor of dermatology at Yale Medical School. Feel It Out Get to know your girls. Many lumps that end up being malignant are found by women themselves, says WH advisor Kate White, MD, MPH, an associate professor of obstetrics and gynecology at Boston University School of Medicine. One red flag worth calling your gyno about? A growth that’s on only one side. (Normal lumps typically have a “sister” bump on the other…

YOUR SITCH Kids are a few years off, or you don’t want to swallow a daily pill. CONSIDER A hormonal IUD. The device delivers progestin, which can prevent ovaries from releasing an egg for three to five years. YOUR SITCH Hormonal birth control makes you feel bloated and cranky. CONSIDER The copper IUD. The metal is toxic to sperm and produces a reaction that helps thwart any surviving swimmers. It lasts up to 10 years. YOUR SITCH You’re breastfeeding. CONSIDER The minipill. It’s progestin-only; the regular version also contains estrogen, which may mess with milk production. YOUR SITCH You have painful, heavy periods. CONSIDER The Pill or a hormonal IUD. Both stop ovulation, which is linked to killer cramps and change-a-pad-every-hour flows. YOUR SITCH You’re sick of the Pill or…

Crunched for minutes? Core and hip stability are the most important factors to focus on for injury prevention, says chiropractor A.J. Gregg, CSCS. (If you’ve ever had a foot, knee, or back problem, the issue may have originated in your hips.) Follow the moves marked with a ⊛to shore up your most sensitive areas in half the time. 1. Single-Leg Deadlift⊛ Standing on right leg (a), hinge at hips to lower upper body while raising left leg behind you and arms in front, keeping back, arms, and left leg straight (b). Pause, then return to start. That’s 1 rep. Do all reps; switch sides and repeat. Step It Up ▶ Don’t touch your foot down between reps. (This will work your smaller muscles even more.) 2. Lateral Lunge⊛ Stand tall…

CARDIOLOGY Jennifer H. Mieres, MD Professor of cardiology, Zucker School of Medicine at Hofstra/Northwell; senior vice president, Center for Equity of Care, Northwell Health DERMATOLOGY Mona Gohara, MD Associate clinical professor, department of dermatology, Yale School of Medicine Ellen Marmur, MD Founder, Marmur Medical FERTILITY Sheeva Talebian, MD Fertility specialist and reproductive endocrinologist, CCRM New York FITNESS Ben Bruno, CFSC Certified functional strength coach and private trainer Sohee Lee, MS, CSCS Evidence-based fitness coach and certified sports nutritionist; author of Eat. Lift. Thrive. Stacy T. Sims, PhD Exercise physiologist; nutrition scientist; author of Roar: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life GASTROENTEROLOGY Samantha Nazareth, MD Board-certified gastroenterologist GYNECOLOGY Jessica Shepherd, MD, MBA Minimally invasive…

Follow my journey on Insta @martatopran. Tap, scroll, tap, scroll. Zoom. There I was, stuck inside an Instagram hole of before/after pics of women who’d embarked on their own health journeys. She lost how much?! Although I’ve said from the start this isn’t about weight, I couldn’t help but dwell on the numbers. “Everyone’s journey is different,” my doctor, Gabrielle Lyon, DO, reminded me. “Plus, you never truly know someone else’s story,” my strength coach, Adriana Couvillion, added. They had a point. “There’s the tangible comparison you see on social media, then the intangible. The real work is transforming yourself from the inside out—and you’re a completely different person,” Dr. Lyon said. “You don’t make excuses anymore, you’ve become adaptable, and you don’t settle for anything mediocre.” She was right.…

Wanna refresh your yoga flow? Ditch the studio and step outdoors. “Every time you’re in nature, the atmosphere will be a little different, and that change of scenery can inspire you to try new or harder poses,” says Nicole Kazimer, founder of Hikyoga, a brand that offers hikes followed by open-air yoga. Beyond that, you’ll sharpen your ability to get centered (since there will inevitably be more distractions—passersby, sudden wind—to tune out) and soup up your balance, as uneven terrain activates more muscles and sensors in your feet. Find alfresco classes being held at parks (visit your local parks-and-rec website) or at yoga festivals around the country, like Wanderlust 108 (wanderlust.com for cities). JOIN THE RESISTANCE A new lifting technique has taken over Instagram—and real-world gyms too: adding vertical resistance…

With romaine getting a bad rap (gah, E. coli), the salad world is ripe and ready for a new star. Meet celtuce, a vitamin-rich Chinese lettuce that chefs have been crushing on for years. Since the entire vegetable is edible, it’s versatile: Chop the leaves for a salad, then peel and slice the stalk. It has a mild, nutty flavor (similar to sunflower seeds) and is best eaten raw but can also be sautéed with veggies like daikon radishes and kohlrabi. Find celtuce at your local Asian market or on Amazon (seriously!). Sources: Alan Bergo, chef and founder of ForagerChef.com; Kelly Hogan, RD, dietitian in New York City Now That’s a Wrap If you’re loving that grain-free is the new gluten-free—perhaps you have an autoimmune or digestive disorder that grains…

As the cofounder and chief brand officer of the oh-so-cool luggage company Away, Jen Rubio is always on the move. But with a suitcase packed with travel-ready essentials, her a.m. start is pretty much the same whether she’s in Budapest or at home in New York. KEEP IT CONSISTENT “One good thing about traveling so much is that I’ve grown accustomed to being awake at odd times—and thanks to this, I’m a morning person! I usually wake up at 6 a.m., regardless of the time zone.” DEVISE A GAME PLAN “I wish I could say that I always meditate or take a moment to write down my intentions for the day, but the truth is that I reach for my phone first thing. It helps me feel more prepared by cataloging what…

BEST Touch-Up Tool Be real: You don’t have time for a shampoo and style. This tiny gadget nixes that hairline frizz in seconds. BEST Hair Scent Purifier Think of this minty spray as Febreze for your hair: It neutralizes odors and defends hair against pollution (ideal after a quick stroll outside the office) for up to six hours. BEST Texture Reviver for Curly Hair Give your spirals back their spring (and smooth out any heat-induced frizz) with a mix of acai and avocado dry oil. BEST Hair Ties Hair ties might not seem like the kind of thing you can obsess over, but that’s just because you haven’t used these yet. They keep all hair textures tight—without creases. BEST Texture Reviver for Straight to Wavy Hair Finer hair tends to…

WHAT IT MEANS Mineral These sunscreens are powered by the minerals zinc oxide or titanium dioxide and are also referred to as “physical.” Chemical Carbon-based compounds, like avobenzone, homosalate, octisalate, and more are used to protect your skin. HOW IT WORKS The white minerals reflect UV rays, so they don’t penetrate skin (unlike chemical blockers, which absorb UV rays). These ingredients convert rays into heat (you won’t feel it, promise) and deactivate them, explains Renée Rouleau, celebrity aesthetician. PROS Minerals begin protecting right away. And since UV rays are deflected, these are best for people with heat-activated issues, like melasma or rosacea, according to Rouleau. They are even proven to prevent melasma relapses. Chemical formulas are often lightweight and clear, so they work on all skin tones (minerals can leave…

Ever since I can remember, I’ve had a two-inch pinchable ring around my belly button, which I lovingly call “my doughnut.” It’s a stubborn little thing that hasn’t budged even with weight loss, a squeaky-clean diet, or five-times-a-week workouts. So when I heard about Emsculpt, a new noninvasive, FDA-cleared, no-risk treatment that promises to build ab muscles and help flatten tummies, it sounded like the miracle I’d been waiting for. I’d be lying if I said aesthetics wasn’t the initial lure. But as a highly active, health-first person who knows the downside of abdominal fat (increased risk for heart disease) and the up-side to a strong core (improved running and lifting, better balance and posture, and less back, neck, and knee pain), I was even more drawn in. And perhaps…

My sophomore year, I ran my fastest 800-meter split as the anchor of a super-important relay for my college track team, but I was beaten right at the finish line. I’d run a time I never thought possible, yet I felt bad because I had “lost.” The next season, though, I beat that previously unreachable PR and qualified for nationals. That former bad race taught me to embrace “missing the win”—not just on the track, but in life. Those moments have always pulled the best out of me and made me better in the end.…

What is DUPIXENT? • DUPIXENT is a prescription medicine used: – to treat adults with moderate-to-severe atopic dermatitis (eczema) that is not well controlled with prescription therapies used on the skin (topical), or who cannot use topical therapies. DUPIXENT can be used with or without topical corticosteroids. – with other asthma medicines for the maintenance treatment of moderate-to-severe asthma in people aged 12 years and older whose asthma is not controlled with their current asthma medicines. DUPIXENT helps prevent severe asthma attacks (exacerbations) and can improve your breathing. DUPIXENT may also help reduce the amount of oral corticosteroids you need while preventing severe asthma attacks and improving your breathing. • DUPIXENT works by blocking two proteins that contribute to a type of inflammation that plays a major role in atopic…

If you’ve ever suffered a migraine, you know how incapacitating one is. What you also know: It’s hard to prevent one from striking or to ease the pain once it takes over. When symptoms arrive—the throbbing headache, nausea, and sensitivity to light, smells, and noises—all most people can do is hide under the covers and wait for them to pass, which can take hours or days. That’s because until recently migraine management has been a bit, well, meh. Medications developed to treat other conditions (like beta blockers, antidepressants, and anti-seizure drugs) are often used to prevent the heinous headaches. Problem is, those Rxs don’t work for everyone, and they can have nasty side effects like fatigue, low blood pressure, and a flattened libido, says Jessica Ailani, MD, an associate professor…

Picture this: You have a hectic workday where you’re go-go-going and on nonstop. Then, come 6 p.m., you just want to hibernate on the couch in silence because you’re totally exhausted. “Individuals often go home at the end of the day with the least amount of energy for the most important relationships in their life,” says Chris Jordan, CSCS, CPT, director of exercise physiology at Johnson & Johnson’s Human Performance Institute (HPI). The solution? Energy oscillation, a strategy taught at HPI. It might sound a little woo-woo, but it’s actually pretty brilliant and simple. “Think of each day as a bunch of short sprints rather than a marathon,” says Jordan, who advises breaking up your 8- to 10-hour day into one-hour chunks and engaging in “active recovery” breaks. The key…

MOVE MORE No access to a formal standing desk? Get out of your chair and pace while on calls or reading memos. If possible, make meetings mobile and hold them on the sidewalk (or at a nearby park!) whenever you can. Also, consider investing in a DeskView, the new, easy-to-install, window-mounted stand-up desk. It’s super sleek too (from $235, deskview.co). GET A WORK WIFEY “Having a friend at work is a significant indicator of job satisfaction and performance,” says happiness researcher Cassie Mogilner Holmes, PhD, an associate professor of marketing and behavioral decision-making at UCLA. Set a goal to have lunch or coffee—or even just strike up a nonwork convo—with a coworker or a person in your field once a week. HAVE LUNCH OUTSIDE…OR AT LEAST NEAR GLASS Houseplants aren’t…

“The only way I can make veggies taste good is by smothering them in cheese. How can I add more flavorful produce to my plate?” A: Three ways: broiling, roasting, and grilling. All guarantee a touch of crispy char, which renders almost any vegetable delicious—far better than the mushy, bland mess steaming can create. GRILL Toss green beans with olive oil, salt, and pepper; arrange perpendicular to the grates so they don’t fall through. Grill on medium-high for 3 to 4 minutes. Sprinkle with sesame seeds and scallions. BROIL Drizzle asparagus with olive oil and balsamic vinegar; broil, shaking the pan once so they cook evenly, for 8 to 10 minutes. ROAST Toss broccoli or cauliflower with olive oil, lemon zest, and grated Parmesan; roast at 425°F until golden brown…

Say Two Words When someone praises you, make eye contact and give a genuine “thank you!” Don’t deflect or minimize their comment by adding “but….” Instead, you can tack on an “I really appreciate it.” When you embrace positive feedback, you’re not only letting yourself receive kindness but also allowing the other person to give it, which lifts their energy too. Keep It Going Turn flattery into bond-boosting conversation. If a friend notices your new haircut, you might say, “Thanks! I love my stylist. What salon do you go to?” If a coworker raves about your presentation, return the favor with, “I was inspired by how confident you are when presenting.” (Just make sure that what you say is true!) Give Yourself Props Each morning, compliment yourself—in your mind or…

We tend to save parties and Facebook announcements for major moments: a new job, a first house, a 10-year anniversary. But micro feats and seemingly mundane moments deserve just as much love—if not more. “Taking time to celebrate minor accomplishments encourages mindfulness, gratitude, and self-reflection, creating a happier, fuller life and helping you reach your goals,” says Megan Bruneau, a therapist and executive coach in NYC. “You’re able to see real progress without getting caught up in some far-off perfectionist objective or relying on external validation to feel successful.” Sounds great, so why aren’t we doing it already? “We’re socialized to become more stoic and less bubbly as we age, and to not appear overexcited because it will seem childish, overindulgent, or like gloating,” Bruneau explains. And while it makes…

Fun fact: The IUD is personally favored by 42 percent of women’s health providers (including myself!), but only 12 percent of women overall have the same affinity for it. Patients tell me they’re scared of painful insertion, worried about their ability to have sex, and concerned about the safety of having something in their uterus for years. Hear me out. Aside from abstinence, the IUD is the closest thing to a foolproof method of pregnancy prevention. It has the lowest failure rates (around 1 percent) on the market. IUDs are even eco-friendly (no plastic pill cases to throw out here). And your sex life? It’ll be A-OK. A 10-minute appointment with your ob-gyn gets the gadget in place. You might feel some cramping and pelvic pressure, but serious side effects…

score with red The color is tied to strength and can boost your competitive spirit. Meaning: A little crimson might power you through a presentation (or workout)! play with purple The regal hue inspires experimentation. Add a bold pop of violet or a touch of lavender to your outfit before your next brainstorm sesh to get your creative juices flowing. BEAUTY TIP Swipe on a power-red lip (try Maybelline New York Made For All by Color Sensational in Red For Me, $7.50, at drug-stores) for instant own-your-day vibes. Shine Bright Mellow yellow? Nope! The color actually has the opposite effect, elevating your mood, energy, and overall happiness. It reminds us of the sun, which improves nearly everyone’s spirits. Slip on a lemony tone if you’re meeting your partner’s parents for…

“Dax Shepard’s laugh-out-loud interviews about simply being human make any commute or run whiz by.” free, iTunes @KRISCANN Associate Editor “Love @posifitivy’s refreshing message in this post about how women should speak candidly about their periods—and that ladder tuck jump is all kinds of badass.” @AMANDAWOERNER Executive Digital Editor “Fits my laptop and my gym clothes! Plus I’m swooning over the modern camo print that goes with everything, including my fave green yoga mat that I can stash in the genius built-in slot.” $198, godashdot.com @TRACYLMIDDLETON Health Director “One of the many creations in Cravings by Chrissy Teigen for Target—all of which are super sleek, btw—this stoneware cookie jar makes stealing a treat even sweeter. And it’s giving my kitchen some much-needed joy. Go fetch your own!” $19, target.com @TREVORRWILLIAMS…

The cofounder of Tone It Up (TIU) jokes that the fitness platform and community is her firstborn, but her second, Bella, might be her biggest feat yet. Just ask her 309K followers who are journeying through the “fourth trimester” with Scott, 35, thanks to her boldly honest feed. @KATRINAASCOT “The first time Bella, now 6 months old, and I went for a walk, just the two of us, I started talking to her, saying, ‘Okay, we got this.’ Every morning I tell her she’s smart, strong, and beautiful. Sure, she might not understand me or respond just yet, but little girls are always listening, especially to the way their mommies talk about bodies. Positive self-talk and self-respect will always be important in our household.” Making Waves This OG fitfluencer (and…

White-noise machines, apps that read bedtime stories, noise-masking earbuds—what a time for the restless to be alive! Only problem? You can feel dependent on sleep aids after only a couple of weeks, says W. Christopher Winter, MD, author of The Sleep Solution. They become a habitual cue to pass out, not just a source of peace. So when you’re traveling sans gadget or sharing a room (or want a tech break), try this: Lying down, connect the first thing that pops into your head to another thought, and keep going (toothpaste—tastes like mint, mint is Tiffany Blue, I had a babysitter named Tiffany, she must be kinda old now, Old Yeller was so sad…) You’ll take the pressure off your brain to force sleep, so you can, ya know, sleep.…

BEST Face Mask Fight the flush of an intense indoor cycling class with the soothing cannabis sativa seed oil in this mask. BEST Makeup Remover This gentle cleansing water housed in a mini pouch makes it easy to take off the day’s makeup before you hit the ground (or treadmill) running. BEST Shampoo and Conditioner Hydrated hair is healthier, shinier, and softer. Get your daily (or every two or three days’) dose of moisture with this sulfate-free honey-, jasmine-, and vanilla-scented duo. BEST Co-Wash This nourishing co-wash cleanses your hair of all the bad (dirt, buildup, excess impurities) without nixing any of the good (natural oils you want for bouncy curls). BEST Scalp Detox Sweat and dry shampoo can leave gnarly residue. Give your scalp the deep clean it needs…

UPF CLOTHING Surfing or kayaking? Try a rash guard with an ultraviolet protection factor (UPF) of at least 50, which means one-fiftieth of the rays you’re exposed to make it through to your skin. A white cotton T-shirt, in contrast, offers a UPF of less than five when it’s wet. SUNSCREEN PILLS “These supplements contain an antioxidant that protects skin from free-radical damage,” says Dr. Bowe. They also use a form of nicotinamide (a B vitamin) that is proven to prevent some skin cancers, according to a study in The New England Journal of Medicine. But they’re not a sub for slathering. SUN SHIELDS You can wear the lens like a visor or push it down to cover your face (think trendy welding mask), making it perfect for paddleboarding. Although…

I have completed the legendary Kona Ironman World Championship, along with half the World Marathon Majors. So it’s safe to say the 2018 United Airlines NYC Half was not the most impressive race I’ve ever finished. Yet to me, it was just as monumental. The night before, I really wasn’t excited. But that morning, something clicked: The sun was shining, my endorphins kicked in early, and the course felt perfect. I tend to fixate a lot on my watch when I run, constantly checking my pace to make sure I’ll have enough left in my tank to finish. But that day, I didn’t overthink like I usually do, and I didn’t look at my wrist once. I fell into a zone I had only heard runners talk about: that flow…

A 1.2-mile swim, 56-mile ride, and 13.1-mile run—all just two months before getting married? When I was offered the opportunity to train for my first half-Ironman, my initial thought was, Hell. No. I was already bogged down with planning a destination wedding in New Orleans while working a demanding full-time job. But my competitive side—and, if I’m being honest, my shallow side—kicked in. This will be a great way to secure M. Obama arms for the big day, I thought (all those hours in the pool!), and check another challenge off my list (major street cred in the fitness world!). What I didn’t realize was how much putting my all into a physical goal that had nothing to do with invites, flowers, decorations, or family drama would ease my type-A tendencies.…

WHY WE LOVE IT Burpees are a killer total-body move, sure, but with all the jumping and dropping to the floor, form gets sloppy—fast. This version is a safer burpee, says Toronto strength coach Lee Boyce: “It’s one of the simplest yet most athletically demanding movements I use.” It activates the posterior chain more than a traditional burpee, and because of the instability (resting one foot in a TRX handle while holding the other in the air, in pushup position), your core has to work harder to keep your body from rotating. What’s more, standing on one foot challenges your balance, and bringing your free foot all the way back up to your hands improves hip mobility, notes Boyce. All that and it’ll get your heart pumping too. Score! HOW…

If you’ve ever sat through a brief on a workplace health program and wondered what you’re getting out of it, you’re not alone. A whopping 58 percent of employees believe these strategies exist solely to cut company costs, according to the Global Wellness Institute. But get this: Well-intentioned traditional programs (those that champion weight loss or smoking cessation, for example) have little to no effect on how much employers spend on health care, according to a RAND study. Plus, only 24 percent of people who work at a company that offers a health program actually participate in it, a Gallup poll shows. That’s why organizations are shifting to a more personalized, holistic approach, targeting everything from exercise to stress. “We don’t talk about work-life balance; we talk about work-life integration,”…

Reebok Boston, MA The supersize, two-story, 30,000-square-foot gym offers about 20 classes a day, from Spin to kickboxing. And how’s this for keeping it in the family: 27 of the gym’s 30 fitness instructors are Reebok employees. Unilever Englewood Cliffs, NJ In addition to sporting a main fitness center, Unilever sprinkled wellness rooms across its headquarters. Stocked with yoga mats, weights, and resistance bands, the spaces give staff the option to take a no-shower-required exercise break. Clif Bar & Company Emeryville, CA Downtime between meetings? Employees can get away from their desks and hang out—literally—on the 33-foot bouldering wall or join coworkers (and the CEO) for a run on nearby trails. SAS Cary, NC The software and analytics company makes a splash with an Olympic-size pool (and swim classes and…

More Mindfulness “When team members act mindfully, research shows they’re happier and less stressed,” says Scott Shute, head of mindfulness and compassion at LinkedIn. To that end, Aetna and General Mills both have meditation rooms. Better Zs The web-based sleep program Sleepio is offered at a number of places. And some brands are helping workers rest in the office too: Ben & Jerry’s, Uber, and Zappos have nap pods or sleep rooms where people can take a snooze break. Personal Passions Happiness outside of work influences positivity. To encourage people to do what they love, communications agency M Booth launched a program that funds staffers’ dreams—whether attending NASA Space Camp or climbing Machu Picchu. Access to Nature Just looking at an image of a green space can help slash stress,…

Go Hard Do your toughest workout today. You’re more rested, and if you push the most demanding sweat session to later, you’re like-lier to skip it. Look Inward Set a personal goal (e.g., to ace a headstand). The “I’m doing this for me” energy is called intrinsic motivation, and it’s more powerful than struggling through squats because your trainer is telling you to, says Danielle Wadsworth, PhD, an associate professor of kinesiology at Auburn University. Add a Plus-One Go to a class with a friend or Insta your #Run-View! Sharing your workout can help keep you accountable to all of your pals, says Bruno. Order a Latte Caffeine boosts performance by facilitating the release of an energy source called free fatty acids, explains WH advisor and exercise physiologist and nutrition…

Protein-Avo Toast Toast one piece of 100 percent WHOLE-WHEAT BREAD and top with two sliced EGGS and ¼ AVOCADO, smashed. Salad Bowl Mix 3 ounces CHICKEN (or ½ cup BEANS/LENTILS), 1 tablespoon each OLIVE OIL and VINEGAR, 1 ounce chopped ROASTED NUTS, and as many VEGGIES as you like. Weekday Hash Saute pre-chopped VEGGIES in a skillet with OLIVE OIL spray and 2 tablespoons shredded CHEESE. Top with an EGG. Add HOT SAUCE or SRIRACHA for some heat! Open-Faced Sandwich Top a slice of 100 percent WHOLE-WHEAT BREAD with a thin slice of CHEESE and 3 ounces CHICKEN. Fill the rest of your plate with VEGGIES as crudités.…

Snooze More “Sunday is my day to sleep in while my husband gets up with the kids. Letting my body wake up naturally puts me in a good mood the rest of the day.” —Kate White, MD, MPH Take an Actual Off Day “I have a joke that my Sunday workout is ‘couch side planks.’ The harder you train, the more time you need to devote to recovery.” —Ben Bruno, strength coach Keep Sunday Night Low-Key “I hit up my 5 p.m. yoga, cook a ton of veggies, avoid alcohol, and am in bed by 10. I start off Monday like I’ve already won the week.” —Robin Berzin, MD…

“THE BEST THINGS IN LIFE HAPPEN WHEN I CHOOSE TO BET ON MYSELF and decide to be direct about the projects I like or the jobs I want. I’d rather do something that feels good, and if it doesn’t go well, at least I did me.” Grow On “I’m always learning that there are new ways to write, to edit, to create, to perform—even while onstage. You have to stay open to the process and to the people in front of you. Their reception is changing as is my delivery, so I need to analyze why a line works one day but not the next: Was it me? Them? Time of day? It’s an obstacle course, and I love it.” PUT PEN TO PAPER “Often I’ll jot down ideas for…