December 4, 2018 – Reading time: 15 minutes
Economic times are tough. In the face of mounting debt, the ever-rising cost of living, and stagnating wages, it can be tempting to throw your hands in the air and say "there's no way I could possibly afford a vacation!". Well, what if we told you that wasn't true? Below, we'll go over our top 10 list of the cheapest places to travel. You won't believe some of the amazing deals that are out there!
Destination #10: Canada
Have you visited our neighbor to the north recently, eh? There are many different tourist destinations in Canada which can expose you to culture, delicious food, and the beauty of nature all on the cheap. If you're a fan of the French but don't have the money to travel to Le Gay Paris, then take a look into Montreal. Hotels start at $50 a night, or you could book an Airbnb for $15/night and up. During the day, enjoy French food, culture, and architecture as you tour the city on foot. There's also good public transportation for when your dogs get tired.
If the French aren't your style, take a detour over to Newfoundland for an Icelandic experience without the huge price tag. You can see icebergs, Viking ruins, fjords, and the unicorns of the sea: narwhal whales. In the evening, enjoy a fancy meal for around $15 and retire to your Airbnb rental which costs about $30 a day. There is some public transportation, but not nearly as robust as Montreal.
Finally, there's Vancouver! If traveling to one exotic destination isn't enough for you, then visit all of them in one place. Vancouver is one of the most linguistically and ethnically diverse cities in all of North America. It's also environmentally diverse; surrounding the big city are majestic mountains, beautiful rainforests, and you can even go deep-sea fishing out of Gastown.
Destination #9: Australia
Since the Australian dollar is valued at 80% of the equivalent US currency, a trip down under is basically the price of a regular vacation with a 20% discount. But if you really want to pinch your pennies, bypass the major cities and head straight to the beautiful land of Tasmania. Its wildlife, culture, and impressively breathtaking nightly vistas will make you fall in love. Although we will warn you: you may be tempted to blow all the money you saved on a high-end digital camera. The night sky in Tasmania is peppered with not just every star in the Milky Way galaxy, but also the australis borealis (especially during the month of September). Trust us when we say that the camera on your iPhone is wholly incapable of capturing such images in a way that does them justice.
Destination #7: Peru
Economic times aren't that great in Peru either - but if you're itching for an exotic vacation, this can work to your advantage. The main tourist magnet, the city of Cuzco, is conveniently located near Machu Picchu. But the main city itself has a siren's song all its own, begging tourists to wander its streets and experience its rich culture. If Cuzco is too rich for your blood, travel off the beaten path and stay for a bit in Trujillo. This beautiful coastal city is home to pristine beaches, Colonial architecture, and some of the most affordable accommodations you'll find in all of South America. You can rent a 4-star hotel for as low as $65 a night, and wine and dine for about $15 a plate at some of the finest restaurants in the city.
Destination #6: The Philippines
When we say "the Philippines", it's a generic, catch-all term for an exotic region made up of 7,000 different Islands. Virtually each one of them sports breathtaking mountains, majestic volcanoes, and beautiful white beaches. While the Philippines is also unfortunately suffering from currency devaluation, the conversion rate will get you a fancy hotel starting at $38 a night and a fancy meal for $7 and up. The closer you are to major cities, the more access you will have to fantastic public transportation.
Destination #6: Cairo, Egypt
Yes, specifically, Cairo. Egypt is yet another country whose currency has recently dropped in value relative to the American dollar, making it a tourism magnet. You can explore the Great Pyramids, get cozy with the Sphinx, and enjoy the shopping as well as the nightlife of the big city. you can rent a hotel room for as cheaply as $20 a day, and enjoy a gourmet meal for less than $10 a plate.
Destination #5: Cuba
If you want to communicate effectively with the locals, be sure to shove a small potato in your mouth before practicing your Spanish. Cuba is the newest and hottest tourist destination thanks to recently lifted travel sanctions. The country is currently in the middle of a transition period between the end of Castro communism and the influx of global capitalism. This means that major cities in Cuba are just modern enough to accommodate non-latin tourists while still giving foreigners an authentic Taste of Cuban culture. Given the current political climate, however, you might want to book your trip soon - who knows how long you'll still have access.
Destination #4: Saint Martin/Sint Maarten
This popular Caribbean tourist destination is bouncing back with a vengeance in the wake of hurricane Irma. Their main airport reopened in late October of 2017, and many different tourist accommodations (including bars, beaches, restaurants, and more) are up and running again, eager for your business. In order to breathe new life into their tourism industry, airlines and local hotels are slashing prices. You can even find Airbnb accommodations for as little as $50 a night. Of course, there's the added altruistic bonus: every dollar of your vacation money helps a devastated economy recover from a horrendous natural disaster. It's a win-win tourist destination for everyone.
Destination #3: Namibia
Fans of the lion king will get a real life twinge of nostalgia while touring the wild countryside of Namibia. Whether you want to explore the wilds during the day or take a night guided tour in order to observe the nocturnal fauna, you'll get to see breathtaking animals and landscapes that you never thought actually existed in real life. Once you retire to the Comforts of your $40 per night hotel room, you can dine out at a fancy restaurant for about $12 a plate.
Destination #2: Portugal
The southern region of Portugal, known as The Algarve, is the perfect beach destination for anyone on a budget. It's recommended to plan your trip for late spring because you'll get the beautiful, moderate weather of summer but with fewer tourists and more affordable rates. You can book an apartment-style hotel at bargain bin prices. You can choose from scores of different restaurants, nightclubs, and bars to visit. Or you can tour the streets of Albufeira and step back in time thanks to the abundance of traditional Portuguese architecture. Day trips to nearby Loule offer open air markets and true Portuguese culture. Almancil has one of the most famous churches in all of Europe. The area to the immediate north of Lagos hosts breathtaking natural scenery, and for all you golf fans out there, you may be surprised by the numerous, lush courses where you can play a round (or several). If the Algarve a doesn't suit your fancy, Lisbon and Alentejo are popular and equally affordable alternatives.
Destination #1: Spain
When in Spain, haz lo que vieres...or so the Spanish say. Everyone knows that Madrid, Barcelona, and even the beautiful Northwestern region of Galicia are the most popular Spanish tourism destinations; unfortunately, they're also some of the most expensive. But would-be tourists can see the hidden treasures of Spain even on the tightest vacation budget by visiting alternative locales.
For starters, try visiting the Costa Blanca. For less than $90 per day you can enjoy ancient castles, snorkeling, amusement parks, and dramatic nature preserves. At a slightly cheaper rate of $85 a day, you can have fun in Gijón touring their massive aquarium. It's also home to an impressive number of museums dedicated to everything from railway heritage to ancient Romans and more. Finally, for less than $75 per day, there's the wallet-friendly Costa Del Sol. Prepare to paint the town red with the exciting nightlife in Puerto Banús; scratch your outdoorsy itch at the Guadalhorce Nature Preserve; explore Tivoli World, one of the most famous and beautiful theme parks in all of Spain; and don't forget to swing by the Selwo Marina, a popular marine theme park home to dolphins, sea lions, and more.
Well, there you have it! We hope you learned something from taking a look at our top 10 list of cheap travel destinations. With any luck, you'll be able to plan your own affordable and unforgettable trip soon. Happy trails, and we wish you the best!
November 27, 2018 – Reading time: 14 minutes
Celebrity Makeup Artists Reveal How to Stop Concealer Creasing for a Flawless Finish Every Time
Ladies, we're at war. No, we're not talking about international conflicts, politics, or gender equality (not right now, anyway). We're talking about the struggle for beauty. Your skin is a battlefield where everything from toxins to sun damage to poor sleep - and all that falls in between - is trying to destroy your attractiveness. And it's time to fight back.
One of the most vulnerable fronts in the battle for beauty is the delicate area under your eyes. It's the first place people see blemishes when you've been sick, when you haven't slept well, or when you just generally feel like crap. As much as we want to believe makeup companies when they tell us that their concealer will vanish these blemishes away, more often than not they turn the skin under your eyes into a creased, caked-on mess.
So what's the solution, then? Give up on eye concealer entirely? Absolutely not! We have a better way - and you can use it to your advantage, too. Today is the day you give yourself a pep talk in the bathroom mirror and tell those blemishes under your eyes "not again, dark circles. The line must be drawn here! This far, and no farther!" Today is the day you're going to get your under-eye concealer right. If you follow our tips for a flawless under eye concealer finish (courtesy of Hollywood's most talented celebrity make-up artists), you'll never have to deal with concealer creasing ever again.
How to Stop Eye Concealer from Creasing
When you really start asking around, it seems as though there are two camps in Hollywood makeup artistry which have different methods of attacking the threat of concealer creasing. One Camp favors a gentler, more pacifist approach which seems to cater well to women who are striving for a natural look. However, if you're getting ready for a night on the town or if your makeup routine is a hard core exercise and achieving the perfect aesthetic, then you're going to want to talk to the other camp. Because they can give you the advice you need to blast away concealer creases with a tactical strike.
Banishing Concealer Creasing from Your Daytime Look
For starters, you have to start with the right materials. If you want to banish your under eye blemishes with as little effort as possible, you'll want to pair a lightweight concealer with a moisturizing serum. Moisturizing eye serums are great because not only do they treat the skin below your eye in ways that keep it firm, wrinkle-free, and well hydrated, but they absorb better than a thick, heavy cream. Avoiding thick, heavy under eye cream is essential if you want to stop concealer creasing with this method because a heavy cream will be more likely to cause caking.
Setting your concealer with dry powder is also a no-no if you're trying to achieve that flawless, natural look. Again, if you use the right products, you can work around this. Between your moisturizing eye serum and your lightweight concealer, you need to apply at least one layer of primer. You can use either a regular eyeshadow primer that you would normally apply on your top lid and brow, or you can use a specific primer designed to prevent under eye makeup creasing. Many makeup artists suggest that you use both at the same time! Apply one layer of primer, let it dry, and then apply the second prime or product - the application order is completely up to you. After that, put your concealer on top. When the primer in the concealer mixed together, the primer will set it and you can forget it.
Another thing that can kill a smooth, flawless under eye finish is excess oil. But that's what blotting-paper is for, and it's especially helpful if you're trying to use your eye makeup sparingly in order to keep you looking naturally fresh. Be sure to keep the blotting paper with you throughout the day to blot away any excess oil that may creep up and cause concealer creasing.
If you really want to go bare bones with your under-eye concealment, then you can hit the express lane and apply only two products: a non-greasy face oil, and your lightweight concealer. Put a small drop of face oil onto your ring finger and tap it under your eye until it is well absorbed. Then apply your concealer. Keep an eye on your face throughout the day, and if you catch any creasing or caking, take your face oil and your ring finger and dab another small droplet under each eye. Don't go overboard with the face oil, and do not - under any circumstances - apply more concealer.
Drop a Makeup MOAB on Those Concealer Creases
About a year ago, a new trend started sweeping the makeup scene: the act of "cooking" or "baking" your makeup. Keep in mind, this strategy is not for the faint of heart. And it is certainly not ideal if you are trying to achieve a more natural look. But if you want to make a bold, beautiful statement, then makeup baking is the best way to stop concealer creasing under your eyes.
One good thing about makeup cooking is the fact that you can prep your under eye skin however you want! It doesn't matter whether you use a serum or cream to moisturize the skin first. As a matter of fact, if that cream is a skin-plumping one, it can actually be helpful. Plumping up and stretching out the skin under your eyes is a great way to eliminate any creases your makeup could fall into.
Once your skin is clean, moisturized, and prepped with the primer(s) of your choice, it's time to apply your concealer. Again, there are fewer restrictions on what type of concealer you can use. Feel free to go nuts with the heaviest, waxiest concealer you can find if that's what you need to achieve your perfect look. Or you could stay on the lightweight side of the spectrum. It's totally up to you.
Either way, whenever you're ready to put it on your face, you're going to want to apply it to a larger area than just that delicate skin between your lower lash line and your orbital bone. Draw an upside-down triangle on your face with your concealer using your lower lash line as the base and extend the tip of the triangle down to an imaginary horizontal line that is even with the top of your nostril. This is a contouring method that naturally draws people's attention to your eyes (instead of your under eyes) and also helps brighten your cheeks.
Baking your makeup is all about that flawless powder finish. Using the video tutorial above, make sure you give your finishing powder plenty of time to bake into your liquid concealer. After several minutes, you can brush away the excess pattern with a dry, clean brush, or you can add the extra finishing touch by putting a little bit of extra powder on the tip as you see in the video. Whether you're prepping your face for a low-key day at the office or a high-profile night on the town, either of these methods will successfully help you stop your concealer from creasing under your eyes.
Are There Eye Concealer Alternatives?
If you're so worried about under eye makeup creasing that you'd rather just get rid of your concealer all together, there may be alternatives you can try. Unfortunately, they aren't as fast acting as applying makeup to your face. But if you give the delicate skin under your eyes some time, attention, and TLC, you may be able to clear up your skin in ways that completely eliminate the need for undereye concealer.
We particularly love dark circle under eye treatment creams for this exact purpose. No matter what is causing the blemishes tarnishing your skin, these creams and serums can brighten, firm, and even out your skin tone. Many of them are potent but safe with natural ingredients that enhance the condition of your skin instead of just covering up.
Now that you know everything there is to know about eliminating concealer creasing, have fun experimenting with the different methods on your own. We've even used some of our own staff members as guinea pigs, and we love how effective and aesthetically pleasing these looks are! We're confident that you will, too.
November 24, 2018 – Reading time: 14 minutes
Today we're going to talk about vaping. Whether you love it or hate it, it's a global phenomenon which is taking first world countries by storm. People who support vaping argue, among other things, that it's a safer and healthier way to break their addiction to toxic cigarettes. They also claim that the second hand smoke from vapes, as opposed to other nicotine products, is safe and not nearly as offensive as second-hand cigarette smoke. But is vaping really as safe and beneficial as its supporters claim? Or is there a darker side to this habit that the vaping community refuses to acknowledge? We're going to look at both sides of this debate and give you the information you need to decide for yourself.
Vapes and E-Cigs: Is There a Difference?
Electronic cigarettes ("e-cigs" for short) and vaporizers (AKA "vapes") have so much in common that it can be easy to use these terms interchangeably. However, there are enough differences between the two to justify a distinction. Some of these differences include:
- Size and shape: Vapes are typically larger than e-cigs, and come in a greater variety of shapes. E-cigs are smaller, and most of them are shaped like the cigarettes they are meant to replace. The size difference means that there are vastly different recharging times between devices. Furthermore, the smaller the unit, the more frequently you will have to purchase new cartridges or refill fluids.
- Environmental impact: Certain brands of e-cigs have such a simple design that it makes them disposable. But even if the device itself is meant for long-term, repeated use, the cartridges are smaller and need to be replaced more frequently than with a vape. This leads to more trash, regardless of whether your e-cig is disposable or if it takes replacement cartridges. Vapes, on the other hand, usually come with a reusable cartridge which only requires that you refill it with new flavors and liquid nicotine from time to time. If you buy these fluids in bulk, you can create less trash.
- Legal implications: Since e-cigs resemble their carcinogenic predecessors so closely, they may be banned in restaurants and bars where cigarettes are already prohibited. This is already the case in many states across the country. Vapes, on the other hand, may get a free pass. But this isn't always the case. In addition to regular smoking bans, some vapes may be banned in public because they can be customized for marijuana consumption. Vape users may put themselves at risk for police harassment or worse by vaping outside the home.
- Customization: Vapes are highly customizable, especially compared to e-cigs. Some users have even tampered with the mechanical components of their machine to produce a better vaping experience. There's also a greater variety of flavors and nicotine levels to choose from. The refillable cartridges allow vapers to mix and match based on their needs and desires. Most e-cigs, on the other hand, are either extremely difficult or impossible to customize without breaking the device. And since they only use pre-made disposable cartridges, there's less variety for e-cig smokers to choose from.
Why People Support the Vape
For starters, vaping could be perceived as a much less disgusting habit than smoking cigarettes. Cigarette smokers typically have bad breath, yellow teeth, wrinkled skin, fingernail discoloration, and the smell of smoke lingering on them wherever they go. Second hand smoke from cigarettes is also unpleasant for most people - especially non-smokers - to be around. Vape smoke, on the other hand, is much less offensive to the senses. Some people even claim they like to be around people who vape, even if they don't vape themselves, because of the tasty- or pleasant-smelling flavors.
Another argument in support of vaping relates to how users can gradually step down there nicotine use as they would with a patch or nicotine gum. They can do this in a less problematic way than using those alternative products (which we'll discuss below). Vapers can go at their own pace and reduce the amount of nicotine they inhale in increments which work best for them. This could make it easier for some smokers to quit nicotine or even give up their smoking habit altogether.
Health and safety is another issue which vape lovers claim works in their favor. The main ingredients in cartridge fluid are propylene glycol and vegetable glycerin. The FDA claims that these chemicals are safe to consume in vaporized form. However, those aren't the only ingredients which make up cartridge fluid. These extra ingredients could prove themselves to be problematic for both vaping enthusiasts and for people's health.
The Dark Side of Vaping
Some of these problematic chemicals include (but are far from limited to) lead, formaldehyde, and nitrosamines. These chemicals aren't just toxic, they have also been classified as carcinogenic according to many different health organizations around the world. Furthermore, just like cigarette smoke, second hand vape smoke from cartridges which contain these toxic chemicals can cause health problems for people who are frequently exposed to secondhand vaping.
While vaping may reduce your risk of lung cancer, people who vape are still leaving themselves open and vulnerable to other debilitating diseases. Bronchitis, COPD, and cystic fibrosis are still on the table for people who smoke vaporizers. Furthermore, if the liquids that people vape contain nicotine, there is still a very real possibility that they could develop heart disease. Nicotine itself has been found to cause hardening of the arteries, which increases your risk of heart attack and stroke.
Finally, there's this social stigma associated with vaping which, although not universal, has a dominant presence in most first world cultures. It's hard to find a movie or a TV show which doesn't mock vape culture for the sake of a cheap laugh. People who vape are often portrayed as "douchebags" and "hipsters", even though there's a significant number of vapers out there who don't fit the stereotype.
Lastly, as we touched on earlier, certain vaping devices can also accommodate cannabis use. In addition to police harassment and legal troubles, the social stigma against people who use cannabis (whether for medicinal or recreational reasons) is still predominant in society today. Thankfully, though, this trend is fading - although not as fast as the stigma directed towards people who vape.
Should Cigarette Smokers Vape, or Are There Healthier Alternatives?
If you have no intention of giving up smoking or nicotine, but you want a slightly healthier alternative, then vaping may be your best option. Yes, you will still be exposing yourself to chemicals that can give you lung and heart diseases. But you may be at lower risk for them with a vape, and you won't have to experience the negative aesthetic consequences of cigarette smoking.
If you actually want to quit smoking and/or nicotine all together, then there are other options besides vaping. Prescription drugs, nicotine patches, and nicotine gum can all help address your nicotine addiction and gradually help you step down so that your brain doesn't crave it anymore. If the patch or gum hasn't worked for you in the past, you may want to talk to your doctor about prescription drugs like Chantix (varenicline), Wellbutrin (Zyban, bupropion), Nortriptyline, or Clonidine. All of these drugs have shown some level of success when it comes to smoking cessation.
Nicotine gum, patches, and smoking cessation prescription drugs do have one fatal flaw: they fail to address the dopamine problem of cigarette smoking addiction. In truth, whether it's a substance or a bad habit, all forms of addiction and substance abuse are related to a malfunctioning dopamine reward response in the human brain. But the problem is compounded in the brains of cigarette smokers due to specific receptors which become chemically addicted to nicotine as well. Patches, drugs, and gum are only capable of reducing your chemical addiction to nicotine. They don't get rid of that euphoric rush you get when you light a fresh cigarette, hold it in your hand, and enjoy a blissful "smoke break". Furthermore, many smokers experience significant weight gain after quitting, which can cause a negative self-image and depressive symptoms.
Thankfully, some very smart medical practitioners out there are combining smoking cessation anti-nicotine drugs with a drug called Naltrexone. Naltrexone has helped millions of people overcome alcohol and heroin addictions. It works by altering the dopamine reward response in the brain which causes that euphoric feeling addicts get when they abuse opiates or alcohol. When used by itself or in combination with other prescriptions, it can work wonders for anyone who is desperate to quit smoking but can't do it on their own.
Whether you're pro-vape or anti-vape, we hope this article has been informative and useful for you. Clearly, there are some risks associated with vaping. But for some, these risks may be well worth the reward. Good luck, and happy vaping (if that's your thing)!
November 14, 2018 – Reading time: 15 minutes
Have you heard of dynamic stretching? It's a pretty fascinating new trend that is taking the fitness industry by storm. In the past, there has been a passionate debate about whether you should stretch before a workout, after a workout, or if stretching is even necessary at all. Some fitness buffs believe that regular (static) stretching might make you more vulnerable to injury than exercise alone. But even those with differing opinions seem to be coming together to celebrate the benefits of dynamic stretching.
What is Dynamic Stretching?
Dynamic stretching involves a series of movements and exercises that are a cross between light aerobic exercise and a moderate stretching of the muscles. Unlike static stretching, such as bending down to touch your toes, or splaying your legs to get into a split, dynamic stretching keeps you in constant motion. It provides many different fitness benefits which most experts believe are superior to anything you can get from static stretching. And they're not wrong.
Why is Dynamic Stretching Important?
Some of the most common fitness injuries happen because people don't warm up their muscles before they start a strenuous workout. Cold muscles are less flexible and accommodating, and more vulnerable to ripping and tearing if you push them too far. Furthermore, cold muscles have a limited supply of glucose and amino acids in storage while the body is at rest. Going from sedentary to intense exercise right away will deplete those resources quickly, draining you of energy and leaving your muscles ill-equipped to repair themselves after you are done using them.
The best way to make sure your muscles are warm enough to protect yourself from injury is to get your blood flowing first. Light movement before your main exercise routine triggers your body to pump more blood into your muscle tissue. This raises your body temperature, making those tissues loose and flexible. It also helps your muscle cells absorb nutrients, like glucose and amino acids. These nutrients give you energy to power through your workout and help you build stronger, healthier muscles post-exercise. Many report that dynamic stretches performed before a workout help reduce post-exercise soreness.
Dynamic Stretching Exercises
There are many different dynamic stretching exercises you can perform before starting your main workout. You can also find set routines with a simple internet search. Just remember that your workout shouldn't be about what other people tell you is best (aside from fitness professionals, that is). There is no universal, perfect dynamic stretching routine. Your workout should be tailored to you and what works best for your body.
We've collected some of the best dynamic stretching moves from the four corners of the internet. Feel free to pick and choose from the list below. Also, don't restrict yourself to a rigid routine. Go ahead and perform them in any order that makes you feel energized and ready to work out. Most importantly, make sure you pay close attention to the instructions for each exercise and maintain good form in order to avoid injury.
Walking Lunges
A walking lunge is very similar to a forward lunge. There is one major difference, though. When performing a walking lunge, instead of pushing onto the heel of your forward foot and returning back to your starting position, you instead push forward on the ball of your rear foot and propel yourself forward. When you're ready, or if you want more of a challenge, you can add an extra movement mid-lunge such as an arm raise or a horizontal twist to the side. Start with a set of 10 lunges, then move onto the next exercise.
Side Lunges
Side lunges are bouncy and fun once you get the hang of them! But beware: they're a little bit harder to do than they look. They're great for working your glutes, outer and inner thighs, and of course your quads. On top of that, side lunges help you develop these muscle groups in such a way as to promote better balance and stability. As you get older, this can help protect you from falling injuries. If you're feeling ambitious, don't pause between each lunge after you return to your starting position. Instead, bounce back and forth from one lunge into the next in one smooth, connected flow. Trust us, it'll really get your blood flowing to those muscles!
Straight Leg Kicks
These kicks are great not just for warming up, but also for improving your flexibility and working out your core muscles. Just make sure you don't swing your leg up too quickly or forcefully. When you raise your leg to touch your toes to your hand, it should be somewhat swift but at the same time controlled. To test whether you're doing it right (or if you want an extra challenge), pause at the top of your kick when your toes and hand are touching. If you start to wobble and lose your balance, you may be going too fast.
Knee to Chest
Similarly to straight leg licks, hugging your knee to your chest also helps you work out your core muscles and improve your balance. Try starting out with 10 knee raises moving forward (5 on each leg), turning around, and doing ten more, eventually returning to your starting position.
Arm Circles
Given most people's sedentary lives, we don't move our arms around that much. Over time, this can cause some range of motion and flexibility problems in our shoulders. Arm circles are great for keeping your shoulder joints flexible so that you can perform other arm-related exercises with a reduced risk of injury. And they're easy - all you have to do is hold your arms out, palms down, parallel to the floor. Circle your arms forward, slowly, making small rotations at first. Gradually make those circles bigger, as demonstrated in the video below. After about 10-15 seconds, do the exact same thing, but rotate your arms backward instead.
T-Push Ups
These are a bit more challenging than some of the other dynamic exercises we've covered so far, but if you're ready to take your dynamic warm up to the next level, then you might like these. This exercise is yet another way to help develop your stability muscles and strengthen your core. Start by performing a regular push up. Once your arms are extended completely (AKA the high plank position), pick up your left arm and twist your body so that the fingertips of your left hand are reaching toward the sky. Hold that stretch for a beat, bring your hand back down, and repeat the same thing with your right arm.
Final Thoughts
Remember, these exercises are just the warm up. If you start sweating profusely, run out of breath quickly, or feel shaky and wobbly before your warm up is even over, you may be pushing yourself too hard. Try performing fewer reps, and limit the number of sets you repeat. Your dynamic warm up routine should be just challenging enough to get your heart pumping, but it shouldn't make up the bulk of your exercise routine. If a move is painful or feels too strenuous, either take it slower or remove it from your warm up entirely. Lastly, as always, check in with your doctor before you start any new exercise routine to make sure you're healthy enough to perform.
We hope these dynamic stretch exercises revive your stale fitness routine. When performed regularly, they'll help boost your athletic performance during your main workout while also helping you avoid injury. So good luck, and enjoy your new warm up!
November 3, 2018 – Reading time: 14 minutes
The Unusual and Surprising Difference Between the Grieving Processes of Men and Women
Getting over a break-up is extremely hard. Whether you are the one doing the breaking up, or the one getting dumped, extracting yourself from someone else's life is a complicated and painful process. It doesn't happen overnight, either. The post-relationship transition from sadness to acceptance can be a long and difficult road. Below, we'll discuss the differences between how men and women cope with the end of a relationship.
Breakup Pains (and Break Up Advice)
If you've ever been through a break-up, you know how hard it is to avoid thinking about things like "what went wrong", "what do I do now", and "how will I ever move on?". But is your significant other thinking the same things? You may be surprised to learn that they have a completely different set of concerns and priorities post-breakup. Whether we like to admit it or not, these post-breakup differences seem to split among gender lines.
Rebuilding Self-Esteem and Avoiding Social Stigma
Women often worry about suffering a drop in their social status as a result of a breakup, especially if they're the "dumpee" instead of the "dumper". This can lead to temporary dips in their self-confidence, their sense of self-worth, and a fear of being socially stigmatized after a breakup. Generally speaking, there's more societal pressure on women (as opposed to men) to find a mate. So "single" women fear they may be perceived as unwanted, unloveable, or defective, making it difficult or impossible to ever find love again.
But women have an advantage over men when it comes to these thoughts: friends and family. Women seek the company of loved ones early and often in order to cope with these negative feelings after a breakup. Regardless of gender, friends and family tend to be emotionally supportive and helpful for boosting confidence and offering consolation in times of distress. This helps restore emotional well-being and expedite the grieving process for the vast majority of women.
On the flip side, seeking solace from friends and family is one of the last things you'll catch a man doing post-breakup. This is a sad, true fact of most men's lives for various reasons. One, social stigma compels a majority of men to feel like they're not allowed to be vulnerable or show any type of emotion, much less sadness. They tend to keep their feelings to themselves instead of talking it out. Secondly, a "single" man isn't seen as defective or worthless by society's standards.
Bachelorhood carries no stigma with it, and is even revered in most modern cultures. But that doesn't mean men don't experience a perceived drop in self-worth or self-esteem after a breakup. However, men tend to deal with these feelings through either thrill-seeking behavior, an uptick in sexual activity, and/or other potentially dangerous actions.
Living in the Past Vs. Living in the Present
Men tend to "get busy" after a breakup. Whether it's working with their hands, funneling all their energy into their job, or something similar, directing their thoughts and energy towards something else helps them distract themselves from the pain. In a way, this "living in the moment" philosophy can have similar benefits to those of meditation. However, if the underlying pain never gets addressed, this can cause men more emotional harm than good over the long-term.
Instead of getting busy, women tend to spend a lot of time reflecting on what went wrong in the relationship. But this isn't always the best way to handle the situation. Yes, performing some honest self-reflection and figuring out what mistakes may have been made (even if the only mistake was "choosing someone who didn't deserve me") can be productive and yield personal growth. But for women who can't stop thinking about it or ruminating on their pain, it can pave a swift and perilous road right into the heart of the danger zone. These types of obsessive thoughts can cause neurological changes in the brain which, if left unchecked, could develop into depression.
So Who Suffers More Post Break-Up: Women, or Men?
This is another side to the battle of the sexes which has been raging on for quite a while now. Obviously, each side believes that they suffer more, and each one has their own arguments for why this is true. But is it really so cut and dry? Or is the answer to this question more nuanced than people think?
Why Getting Over a Break up Is Hard for Men
Pop culture would have us believe that it's effortlessly easy for a man to hop from one relationship to the next. In reality, however, this simply isn't the case. There's a funny little chemical called vasopressin which partly accounts for why men don't seek emotional support from or confide in others after a breakup. Vasopressin, among other things, is known as the "bonding" hormone. The few mammal species that are naturally monogamous have some of the highest vasopressin levels compared to more promiscuous animals. Since bonding chemicals in the brain are obviously highest when you're in a committed relationship, they will likely stay that way for a long time even after the relationship is over. In women, vasopressin has a different effect: it makes them see other people - fellow women especially - as easily approachable. This makes it easier for them to seek out the company of others, as discussed above.
But that's not all vasopressin does to a man's brain both during and after a relationship. This neurotransmitter is also associated with feelings of familiarity, safety, and belonging. For lack of a better metaphor, men who have recently ended a relationship (whether proactively or unwillingly) feel emotionally homeless. Over time, this can actually lead to negative consequences for their physical health. Tons of studies show that when a man is suffering from chronic depression, which is entirely possible post-breakup, it can practically shut down his immune system. This is one of the main reasons men tend to get hospitalized more often and die sooner than females.
Why Getting Over Breakup Is Hard for Women
For starters, women tend to invest a lot of physical, emotional, and even financial resources into a relationship. Because of this, they may neglect their fitness needs because they're more concerned about spending time taking care of their significant other than taking time for themselves. Women can easily become emotionally dependent or even codependent on their significant other, often to the detriment of their other personal relationships. Women are also more likely to forgo financial opportunities to stay geographically close to their partner, avoid causing them emotional/economic insecurity, or to stay home and take care of the children. So while men may feel "emotionally homeless" after a breakup, it's much more likely to happen to a woman in a very literal sense.
Love Is Like a Drug...Literally!
Going through a breakup can be as painful and as difficult as kicking a heroin habit. We're not exaggerating. If anything, that may actually be an understatement. Neurologically speaking, both opiate drugs and romantic pair-bonding increase dopamine levels in the brain. To get the same high from either a person or a drug, you need to constantly expose yourself to the triggering stimulus more and more. But a romantic relationship does something to your brain that drugs can never do: they throw oxytocin and vasopressin into the mix. We discussed earlier how vasopressin is the "bonding" hormone. Similarly, oxytocin is the "love" hormone. So when someone you're bonded to - someone who makes you feel love and joy - is suddenly no longer in your life, it's basically genocide for the endorphins in your brain.
If you really want to successfully get over a breakup, going through a "detox" period may be the best medicine. It's the fastest way for your brain to deconstruct the neural connections between memories of your ex and feelings of love, comfort, and joy. Within reason, whether male or female, you should do everything in your power to follow the "out of sight, out of mind" rule. If you can't bring yourself to throw away pictures or other material things which remind you of them, lock them away somewhere where you won't have to see them every single day and be confronted with the pain all over again. Also, be sure to get plenty of good, quality sleep. REM sleep is especially important during such a delicate time. This is when the brain restructures itself to become more resilient and less susceptible to the emotional pain of losing your partner. If you don't believe us, just ask your friendly neighborhood neuroscientist. He or she will back us up.
We know breakups can be hard. Everyone is going to go through one at some point in life. But the more you understand about what happens to both men and women post break-up, the easier it will be to heal.
October 25, 2018 – Reading time: 19 minutes
Let's face it: nobody likes getting sick. You're miserable, sleep deprived, and generally achy and uncomfortable the whole time. So, if there are ways to help make your cold go away faster - or better yet, protect yourself from getting sick in the first place - wouldn't you do it? The following home remedies are simple, cheap, and made with ingredients you probably already have in your kitchen right now.
Now, we aren't suggesting home remedies should replace the competent advice of your primary care physician. However, using them alongside whatever your doctor recommends may help boost your immune system so you can fight off that cold faster. These 10 remedies are said to shorten the duration and severity of a cold. You can also use them preventatively, to help protect you from getting sick in the first place. Get ready to battle your way through sick season with any of the tried-and-true homeopathic remedies below.
#1 The Most Versatile Cure: Apple Cider Vinegar
You may have noticed an interesting trend on the internet lately: people everywhere are singing the praises of apple cider vinegar. Often touted as a universal "cure-all," people use apple cider vinegar for a wide number of things - from dry hair to weight loss to gut health and more. Now, home remedy experts are insisting apple cider vinegar can also prevent or lessen symptoms of the common cold.
It does so in surprising ways, too. Apple cider vinegar can give your immune system an extra boost by improving gut health. If you're currently scratching your head and asking yourself - "What does my gut has have to do with catching a cold?" - you're not alone. It's only within the last decade or so that scientists have discovered the connection between immune response and gut health.
The science on this connection can get a little complicated, but here's the quick and dirty version. When your gut health is weak, it triggers chronic inflammation. When your immune system is constantly diverting its resources to attack an unhealthy gut, there isn't much left over to fight off a cold or a flu. Because apple cider vinegar is a fermented food product, digesting it can infuse your system with fresh supplies of healthy gut bacteria - AKA, probiotics. Probiotics are microorganisms that live in your digestive tract and reduce inflammation all over your body, but they're especially good at strengthening your gut health. These little guys are basically the commandos of your digestive tract. They swoop in, take out the bad guys, and make your gut a better place. Apple cider vinegar can have a rather pungent taste and smell, so some people prefer getting it through a supplement like Ultimate ACV. This way you could get all the benefits of apple cider vinegar, minus the funky aftertaste.
#2 The Most Flavorful Cure: Ginger
All you ginger lovers out there are about to have a much better winter. Infusing your homemade cold remedy with ginger helps your immune system fight that much harder against it. Similar to apple cider vinegar, ginger helps reduce chronic inflammation so that your immune system can do its job. It also helps reduce a lot of the yucky mucus that can build up in your lungs and sinuses.
#3 The Nicest Smelling Cure: Citrus
It's pretty common knowledge these days that if you're looking to strengthen your immune system, you want to get a healthy dose of vitamin C in your diet. The good news is, it's a lot easier than you think. Many fruits and vegetables are rich in this nutrient. Try adding a little lemon juice or orange zest to a hot cup of tea. Or, check out these delicious vitamin C-rich recipes.
#4 The Not-So-Nicest Smelling Cure: Garlic
We have good news and bad news: the good news is that this flavorful, popular food is a great way to protect yourself from getting sick. The bad news, unfortunately, is that you have to eat it raw in order to get maximum benefits. When raw garlic is cut, sliced, or mashed, a chemical reaction produces a natural antioxidant called allicin. Unfortunately, when the garlic is exposed to heat, it destroys the allicin.
The easiest way to get raw garlic into your diet when fighting off a flu is to add it to a homemade salad dressing. Or whip up some fresh pesto. You may also want to consider taking a garlic supplement. A supplement may not be a home remedy, but it's still a natural way to go. Here are some tasty recipes which feature raw garlic.
#5 The Wackiest Cure: Cold, Wet Socks
This may sound like a strange cure, but hear us out. The idea is, when you're exposed to uncomfortably cold temperatures, your body emits something called "cold shock proteins". These proteins are said to boost your immune system. They may even release endorphins in your brain, improving mood so at least you can feel little better while you're sick.
Start by giving yourself a warm foot bath, then put on a pair of socks that have been soaked in cold water and wrung out until they're no longer dripping. Then, put on a thicker pair of socks on top of those. We suggest doing this at bedtime, because the cold temperature on your feet will also help you sleep better. Wear them for at least ten minutes, or overnight if they're not too cold.
#6 The Sweetest Cure: Honey
Incorporating raw, organic honey in your homemade cold remedy can help you get back on your feet that much faster. Pure, raw honey is known to improve immune function. That's because it contains natural antimicrobial extracts which help you fight off those winter bugs. It can also be great for soothing a sore or irritated throat. Add to tea with some fresh squeezed lemon for a soothing warm beverage. Or drizzle over toast for a simple meal that's easy on the stomach.
#7 A Cure from Down Under: Eucalyptus Oil
Eucalyptus oil ain't just for koalas anymore. It works the same way a vapor rub from the drugstore would, minus the dangerous chemicals you get from a manufactured product. Put a few drops of eucalyptus oil into a bowl of warm water and inhale the steam to clear up nasal and respiratory congestion.
#8 An East Asian Cure: Shiitake Mushrooms
Shiitake mushrooms contain many bioactive compounds that help fight off disease. Lentinan is the most powerful one, especially when you're talking about viral infections. Also, unlike garlic, you don't have to worry about eating it raw. Exposing the mushrooms to heat won't destroy the lentinan, so feel free to add them to your favorite warm, yummy soup. Try this shiitake chicken soup recipe for a twist on mom's classic.
#9 The 'Spices are Everything Nice' Cure
Various spices, such as cayenne and cinnamon, are also great additions to any natural cold remedy. Cayenne (or any spice which contains capsaicin for that matter) helps increase circulation, flushing the virus out of your system more quickly. Cinnamon, like honey, has antibacterial compounds that help your immune system do its job and kill harmful bacteria.
#10 Our Favorite Cure: Sleep!
Although our busy schedules might lead us to believe otherwise, the human body needs sleep. When you sleep, your body takes time to clean house from head to toe, flushing away toxins and fighting disease. If you don't believe us, then ask yourself: have you ever been sick, woken up feeling better the next morning, but back to miserable again as the day wears on? Being awake means taking energy away from your immune system, which makes you heal slower. So don't skimp on the rest! If you have trouble sleeping, try drinking some chamomile tea, or spray a lavender mist on your pillow before bedtime.
#11 The Most Important Cure of All...
At the end of the day, the best thing you can do to get over a cold or flu is to listen to your body. Yes, your daily responsibilities may sometimes make it difficult to take care of yourself. But if you feel like you're pushing your body past its limits, whether physically or mentally (or both), slow down and take the time to give your body what it needs to relax and recuperate. The less time you spend being sick, the more time you can devote to friends, family, success at work, and just being awesome in general! Remember to be responsible when it comes to taking care of yourself. If your symptoms are severe, it is recommended to get checked out by a physician - especially if they do not improve within a few days. So take care of yourself, and listen carefully to what your body is telling you!
