From Head-Cracking Pain to Silence: How Yoga Helped Me Beat Migraines and Thrive

Migraine and me. Sounds like a movie. Except that it’s not. Let’s start at the beginning–with head-cracking pain. I’m talking about that intense and pulsating blood flow to the temples aggravated by any form of movement, noise or bright light. The kind of pain that feels like your skull is being split in half, accompanied by nausea and sometimes vomiting. If you’ve experienced migraines, you know the terror this word brings. According to the American Migraine Foundation, migraines can usually be caused by a couple of factors: Medical and lifestyle. In my case, I suffered from severe migraine attacks for more than a decade; not because of an existing medical condition but because of my lifestyle. From frequent alcohol consumption to sugar addiction, from sleep deprivation to inactivity—you name it. It was the perfect recipe for a debilitating condition. During all those years of pain and suffering, acetaminophen and mefenamic acid were my go-to-pills to alleviate the head-pounding pain. However, the relief was temporary and not the healthiest form of relief (who wants to be dependent on drugs to relieve their pain?!). I progressively changed my lifestyle habits (thanks to the encouragement of my kind bosses at Mindful Health where I worked for 4 years), but there were still days of major discomfort caused by the severity of pain … that is, until my yoga journey began. Read on to find out how I transformed my life from experiencing migraines with a pain scale of 7 to a 0. Yes, zero! An Overview of my Yoga Journey When the pandemic hit, I was inspired by a couple of former colleagues and their deep health transformation through yoga. This led me to explore virtual yoga classes and free online videos. The YouTube sensation Adriene Mishler of Yoga With Adriene captivated me with her wit, soothing voice and overall approach to practicing Asana. It started with one of her beginner’s videos, which led to 30-day challenges. Through her, I stumbled upon Practice Yoga Austin (shoutout to its amazing faculty and community!) where I shakingly left my comfort zone and began my journey toward becoming a certified yoga teacher. The 200 hours of online training were a goldmine of knowledge and practical skills that took my relationship with yoga to a whole new level. It was definitely one of the best life-changing decisions I made this year. Movement is Medicine My healing from yoga was unconscious. By that, I mean I didn’t research yoga and its correlation to migraine relief. It wasn’t so much that I was getting on the mat to sweat it out, aiming to hack the recurrence of my migraines. But, rather, that I was stepping into an act of self-love where I found peace and serenity for me. Alone. This was the greatest gift that yoga gave me. It empowered me to care for myself. Yoga taught me to honor my body and it gave me a sense of body awareness. And so, after several months of committing myself to consistent practice, it released me from the hold of my headaches. Aside from what I learned from the teacher training, I also discovered that this phenomenon was actually backed up by science. In this randomized clinical trial, yoga as an adjuvant to medical therapy was found to “improve headache frequency, intensity, impact, and disability.” Another study published in the International Journal of Yoga shows the therapeutic effects of consistent Asana practice and its ability to improve the quality of life of those who suffer from migraines, anxiety, insomnia, depression and a range of health problems and ailments. Of course, I now knew this. I was living proof of it! Yoga’s Benefits Beyond Migraine Relief The other benefits I got along the way weren’t too shabby either. I found myself getting stronger and more attuned with my body’s needs. (GIF: Tenor) Because yoga has been such a transformative lifeline for me, I want to share with you a few healthy habits that can improve your headaches and well-being. While stepping on the mat can be a good way to kick your migraines to the curb and help you start enjoying a pain-free life, everybody is different and it is always recommended to seek medical advice if migraines negatively impact your well-being and quality of life. 2 Tips To Help Ease Your Way to a Migraine-Free Life Pay attention to your body’s signals If you’re wondering whether to roll out the yoga mat the next time a migraine starts hammering away at your head, the answer is, “No.” The rule of thumb is to always listen to your body. Even subtle movements in times of intense migraine episodes could take the pain up a notch. When I’m experiencing a migraine, I stick with the basics: Lights off, head elevated on a pillow that supports the natural curve of my neck, and complete rest or sleep (if possible). When my body finally regains equilibrium, I then try to practice a gentle yoga flow coupled with meditation to calm the mind and alleviate the stress brought on by the migraine. There are several yoga poses you can practice for a few minutes every day or incorporate into your flow to help you fend off migraine attacks. Here are my top 3 that you can pair with slow and mindful breathing: Child’s Pose. Aside from the many benefits of this pose—from back pain relief to a gentle stretch on your spine—Balasana, or child’s pose, relieves stress (a known migraine trigger.) Standing Wide-Legged Forward Fold or Prasarita Padottanasana in Sanskrit. In this pose, while both legs are standing wide and strong, the crown of the head aims to touch the earth, positioning it lower than the heart. This, in turn, relaxes the mind and brings freshly oxygenated blood to the brain. Coincidentally, it is a headache remedy pose, along with Forward Fold, Downward-Facing Dog, and Seated Forward Bend, among others. Corpse Pose. Called the hardest Asana pose. I used to skip this part of

The 5 Best, Free Workout Platforms To Break a Sweat

Get an amazing workout for free? Yes, we mean it! The pandemic has certainly changed how we think about our health. We’re paying closer attention to our immune system, what we eat (sourdough bread FTW!), and prioritizing movement.  But as attending workout classes LIVE is still not an option, we’ve turned to virtual classes.  A recent (and interesting!) study found somewhere between 70 and 90 percent of Americans who previously went to a gym regularly reported they’ll likely permanently break up with their gyms post-pandemic. Now, app-based workouts and fitness trackers are the preferred ways to get our sweat on. Thankfully there are hundreds of streaming fitness platforms to choose from—but also, whoa there are HUNDREDS to choose from—and many can be pricey. So, we went out and found the top five, free (yes free!) YouTube fitness platforms that will provide some of the most effective online workouts you’ve ever tried. Try one (or all) and tell us what you think!  The Best YouTube Channels for Free Workouts POPSUGAR Fitness Hosted by fitness professionals tapped by the editors and team behind the wellness website POPSUGAR Fitness, this YouTube channel boasts more than 5 million subscribers. Join them to stream cardio dance workouts from Jennifer Garner’s favorite celebrity trainer, sample routines from trendy brands like LIT Method and more. Subscribe here. RELATED: How to Create an Effective At-Home Workout When the Gym Is Off-Limits Sydney Cummings Haven’t heard about Sydney Cummings yet? Chances are this won’t be the last time. Her since-2016 YouTube channel has grown crazy-quickly during 2020, especially after recent appearances on Good Morning America and in Forbes. The former college athlete and NASM certified personal trainer runs the Royal Change brand with her fiance, and their free YouTube channel is now home to hundreds of 10- to 60-minute routines. Hop around to try your favorites, or tune in daily: Cummings publishes a new strategically-programmed strength, cardio or flexibility workout daily at 5 a.m. ET.  Subscribe here. Yoga with Adriene Calling all yogis (or those who dream of being one)! International yoga teacher Adriene Mishler has one of the largest followings of all YouTube yoga channels for good reason—her 10- to 60-minute flows are inclusive to “all levels, all bodies, all genders, all souls” and her soothing voice is the perfect soundtrack to the supplemental meditation videos.  Subscribe here. Blogilates Posting her first POP Pilates® routine on YouTube in 2009, certified Pilates and fitness instructor Cassey Ho was one of the first YouTube fitness pros to become a celebrity in part due to her channel’s incredible popularity. More than 5 million subscribers are cheered on by the peppy trainer who somehow makes it fun to shake your way through Brie Larson’s superhero ab workout or an extreme 30-minute no-equipment thigh workout. Subscribe here. MadFit If you tend to get bored by the same ol’ same ol or are still trying to find your dream fitness format, Mad Fit might just be the best YouTube channel for you. Hosted by Maddie Lymburner, the wide-ranging free workouts on MadFit are structured by target area, rep count, time or soundtrack. If a One Direction or Ariana Grande dance party isn’t your jam, then maybe a 12-minute upper body dumbbell workout or a 300-rep squat challenge will be more your style. Subscribe here.  

Best Ways to Lace Up and Run in the Winter

Many of us pack up our sneakers for hibernation the moment the weather dips. We come up with any excuse to stay toasty inside. But, the weather outside shouldn’t necessarily be an excuse to miss a run. In fact, there are some major benefits to bundling up and getting some crisp air.  Running in the cold weather can help your endurance. Tom Holland, an exercise physiologist, sports performance coach, and author of The Marathon Method, says that the colder the weather, the less stress on the body which makes it a lot easier to run. With many great reasons to get outside, we wanted to get some advice on the best (safest!) ways to maximize our winter runs. Becs Gentry, an accomplished distance runner and Peloton Tread coach, runs as a way to explore the world—from adventurous trails, tropical beaches, and exotic volcanoes, to sub-3:00 marathons and demanding ultramarathons. We sat down with Gentry to get some tips to make the most of our cold-weather runs.  RUNNING IN WINTER TIPS AND TOOLS Becs, how long have you been running? I have been solidly working on improving my running for the past 7 years. What do you love about lacing up? The opportunity to spend some time with myself.  Favorite sneaker to run in? Right now, Nike Tempo Next% when running outside or Nike Pegasus Turbo 2 on the Tread.  What do you run in when it’s cold (really cold…and snowing!)? If the ground isn’t icy, I will still run outside, and I will definitely be layered up! Wearing multiple layers is the key to success in this situation because when you initially step out to start the run, you’re more susceptible to feeling the lower temperatures due to your body not being fully warmed up. As you run, your body temperature rises. You warm up, and  the layers may want to come off. I always start out with gloves and a headband or hat, and a layer with zip pockets that I can stuff these items into if I need to shed.  What are some tips to have a successful run when our muscles may be a little stiffer in the cold?  You must reflect the cooler temperatures in your warm-up times to alleviate higher risk of injury. Our bodies take a little longer to be ready to work when the air temperature is cold, so spend a few extra minutes inside getting your blood pumping and your muscles warm.  Is there anything we should be mindful of (other than ice!)? All types of ice—the invisible black ice is guaranteed to skyrocket your heart rate at least once during winter running! The other element to watch out for is cold…cold air hitting your chest and lungs. The initial few runs out there tend to give runners a cough when they finish the run as gasping in cold air has this effect on the warm respiratory system. As tempting as it is when we begin to warm up, I advise not to unzip too low in the chest area to cool down as it really can result in a nasty cough.  What are the best ways to warm up our body? Foam-rolling and dynamic warm-up drills—we have 5 and 10 min. pre-run warm-up classes on the Peloton App and Tread+ that will help to prepare you for both indoor and outdoor running. Remember, the aim is to elevate your heart rate, get the blood pumping through the body, and ensure you feel more limber and fluid in your movements. What is your advice for people that may be intimated to run in the cold? I like to remind people that you’ll be a great deal warmer running in the cold than walking. So, if you’re not afraid to walk out there, you’ll be great at running. Start with a short amount of time, wear those layers; and, if it’s a sunny day, run in that pretty winter light.   Can we start running in the cold even if we never have been a runner? Absolutely. There is no wrong time to start running. If you feel positive, strong, and ready to get out there, do all you can to support yourself; i.e. wear the right kit and run within your capabilities. With the shorter daylight hours, it’s an actual fact that humans tend to become more inclined to stay indoors and move less, so it’s a fabulous time to push yourself to stay more active. Some people may not ever want to venture in the cold (I get it), so what about your favorite tips for running on a tread? I understand that. My mum is one of those people! So, on the Tread, remember to add a small incline (0.5 to 1 percent) to your workout to simulate air resistance outside. Don’t use the belt as a method for moving faster than you’re capable.  If you know your outside running pace, work to that on the tread. And lastly, enjoy a variety of workout types on the tread such as intervals, endurance, and recovery rather than just hopping on, sticking to one pace, and staying comfortable. How do you motivate yourself when you really don’t want to work out (especially when you’re cozy at home)? I know without a doubt that I will feel so much better once I have  sweat. If I know I am going to be inside all day working or have been doing that, the fresh air is like a jolt of energy to my body and mind. Movement invigorates me, and always puts me in a great place.   (photo credit: Shutterstock)  

10-Minute, Total-body, Multitasking Yoga Workout

This year the holiday season might not feel like it used to, but this remains the same—the only thing we still wish we had more of, other than cash to buy our kids the new Playstation—is time. And what’s the one thing that we tend to put on the backburner when we don’t have enough time (even though we know it’s good for us)? Yep, you guessed it…exercise. Working out is one thing on our to-do list that shouldn’t be negotiable. So, I propose a challenge. I want you to wake up 10 minutes earlier and do this quick and effective multi-tasking workout. That’s it…only 10 minutes. I have six poses that will take only 10 minutes if you do 12 reps of each twice—once on each side for the first four and two rounds of each for the plank and bridge variations. You’ll sculpt all your major muscles and get your heart rate up at the same time. How’s that for the perfect holiday sweatfest?   10-MINUTE, TOTAL BODY YOGA ROUTINE Moving Lunge Pull Down Stand at the top of your mat, palms face in at your shoulders Press your left foot down and lift your right knee in toward your chest as you raise your arms overhead Step back into a lunge with your right foot as you pull your elbows down and bring the weights toward your shoulders Engage your core and lift your right knee back in towards your chest as you lift the weights back overhead Do 12 reps on each leg Twisting Lunge Step your right foot back into a lunge Bring your weights out in front of you, either with straight arms or elbows bent and weights into chest Twist toward your left, rotating your torso so the weights are in line with your left hip, shoulder height Twist back to center Do 12 reps on each side, twisting toward front leg Triangle Press-up Widen your feet about four feet apart, with your right toes at 12 o’clock and your left toes at 9 o’clock  Lower your right weight down over your front leg  Raise and straighten the left arm up so that the weight is over your shoulder, forming a T as you lean sideways Come back up and bring the left weight back to your shoulder Do 12 reps on each side Gate Overhead Press Come into gate pose with your left knee bent on the mat and your right leg stretched out the side Start with your shoulders over your hips, crown of the head reaching toward the ceiling Let your left hand hang by your left hip and bring your right weight to your shoulder, elbow bent Lean to your left and stretch from your right hip to the right wrist as you bring your right weight over toward the left Come back to center with the right weight at your shoulder Do 12 reps on each side Plank Row Start in plank with your hands on the weights under your shoulders (to modify, bring knees to the floor) Press through your heels, reach through the crown of the head and engage your core  Keep your shoulders and hips parallel to the mat and lift the right weight up toward your rib cage Release the weight back under the shoulder Alternate arms Do 12 reps // Repeat 2X Bridge Lift with Chest Press Lie on your back in bridge pose with your feet hip-distance apart, ankles under your knees Bring your arms out into a T, palms face up  Bring the weights together over your chest as you lift your hips up in line with your knees Lower the weights back into a T as you drop the hips Do 12 reps // Repeat 2X

How NEOU’s Christi Marraccini Lives a Nutritious Life

While we may still be missing our in-studio kickboxing, yoga, and spin classes—having at-home streaming options available has been a life saver! Fitness has been a huge stress relief for many while  navigating this uncertain time. Plus, these IG Live workouts and streaming fitness services have given us the chance to sample workouts that we perhaps wouldn’t have been able to do before. NEOU, one of our favorites, is an on-demand wellness “marketplace” that offers thousands of fitness classes from over 100 different studios and instructors across the U.S. From dance and kickboxing to yoga and HIIT, there’s something for any workout mood you may be in. Now, NEOU has launched Clean Eats, and Nutritious Life is a partner! Their goal is to help people get back on track with top-level nutrition education, and learn how and why making simple substitutions can lead to a healthier you. Hosted by Christi Marraccini, Clean Eats features fun and creative recipes from our very own Keri Glassman, MS, RD, CDN.  You’ll get easy, healthy recipes that even the most novice in the kitchen can prepare.  We sat down with Marraccini, certified trainer and head of production at NEOU, to discuss how she stays focused, prioritizes her health, and her favorite workout. What are some of your tips to stay focused…especially now? Acknowledge the small wins. Many small accomplishments make it easier to accomplish larger ones. It seems silly, but give yourself credit for all the things you do…it can help lead to something great. How often do you exercise, and what’s your workout of choice? My goal is four times a week. Boot camp and HIIT workouts are my GO-tos (my class on NEOU is called GO…see what I did there?), and I always try to add in a weekly run. On my crazy weeks when I know I don’t have as much time to work out, I will walk home from work…anything to just keep moving! How do you motivate yourself (and others) to work out? Never have I said, “I wish I didn’t just take the time to do that,” after a workout. But, there have been many times when I skipped a workout only to curse myself for it later. I always think of the “after feeling.” Starting a workout can seem close to impossible some days, but I know I’ll be better for it in the end.  What if we only have a small window to work out…how long does a workout need to be to be effective?  I just came out with a program called Fitness Fix on NEOU. It’s a 12-class program, and all the workouts are only 20 minutes. During quarantine, I found myself making excuses. Twenty minutes is absolutely enough time to get a full workout in.   Has it been hard to stay on track with your nutrition while in quarantine? YES! I went through many different phases: cooking every meal (but it was like I was cooking for six people and not two), wine and more wine, ordering take out, not eating enough…it goes on. I told myself one day, “This has got to stop.” Now, I have go-to meals for when I am working in the office, and when I am working from home. It has helped me tremendously. What’s your go-to breakfast? A cup of coffee with whole milk to start every day. Once I start to get hungry, yogurt with fruit.  How do you pamper yourself when you need it? I let myself sleep in. During the week, I’m getting five to six hours of sleep. So, when I get the chance to sleep in, I don’t feel guilty about it. I believe sleep is the most important thing to maintaining good health. (photo credit: NEOU)

Five Moves to Increase Core Strength

We’ve all been in a yoga, Pilates, circuit training, or boxing class when the instructor says (over and over), “engage your core muscles.” We immediately clench our tummies (er, hold our breath) and try our best to engage. But are we doing it right? What is this engaging doing exactly? And if I clench hard enough will I get those 6-pack abs?  We’re here to fill you in on the benefits of core training and the top five moves to increase core strength.  What is the core, really?  The core, also known as the “powerhouse” in Pilates, is the foundation for all movement and provides the upper and lower limbs with the power to  execute movement efficiently.  This group of muscles (front, side, and back of your abdomen) is incorporated in almost every movement of the body. When we think of the core, we may just think of the superficial layer which involves the rectus abdominals and external obliques, however there are deeper layers to the core which include the transverse abdominals, internal obliques, multifidus, pelvic floor, and diaphragm.   These muscles play a key role in maintaining strength, mobility of the spine, stabilization of the pelvis, providing internal pressure for biological functions and adding an axis of power for the kinetic chain. We should aim to train the core in all three planes of motion.   Benefits of Core Training  Core training has many benefits. It can improve your posture, balance, and help you gain greater coordination when training regularly. It will also help you execute exercises confidently and ultimately improve your athletic ability.  Sadly, many of us have become highly sedentary, so certain core muscles may have become inactive. If our core muscles become too inactive, they’re unresponsive when we need them (like bending down to pick up a box or picking up your kids) leading to muscular imbalances. To avoid this from developing, make sure your training plan involves core training.   Add these exercises below to your training to help build your core strength and stamina. You’ll improve your core stability and coordination, as well as build a foundation of technique and body awareness. No equipment needed!  TOP 5 MOVES Repeat this sequence 2 to 3 times through and either modify or introduce the progression. Bird Dog  30-60 seconds on each side  Come down onto your hands and knees in an all fours position on your mat. Make sure your hips are  stacked over your knees and your hands are directly underneath your shoulders. Engage your core  and maintain a strong flat back.  Extend your right leg back, keeping your hips parallel to the mat and pointing the toe. At the same  time lift the left arm (opposite arm to the extended leg) forward.  From this position, pull the right knee in towards your chest, whilst pulling the left arm in to meet the  right knee.  Modification: Keep the hands placed down and complete the leg extension. Progression: You could place a stability pad or Pilates ball under the base of the hand which stays on  the floor, for an additional core challenge.  Plank on elbows with oblique knee pull  30-60 seconds on each side  Come down onto your hands and knees in an all fours position on your mat. Drop down onto both of  your elbows, making sure your elbows are directly underneath your shoulders.  Step each foot back to come into plank position and think of creating a straight line from your head to  your heels.  Pull your right knee up towards your right elbow and then move the foot back into a plank position. Modification: You can take out the knee pull and hold plank position.  Progression: You can increase the reps on each leg for an additional core challenge.  Side Plank hold on elbow with rotation  30-60 seconds on each side  Lay on your right side, using your right elbow with your hips stacked and knees together. Lift your hips off the mat so you come into a side plank and lift the left arm up towards the ceiling.  Bring your left arm through and thread in-between your waist and the mat and then open up to the  ceiling again.  Modification: You can do the same movement but come down onto your knees so you are in a half side  plank.  Progression: To progress you can either increase the reps or add a hand weight to the extended arm. I recommend using a light hand weight so you can nail the technique and still keep the focus on your core. Double leg lower & lift with crunch  60 seconds  Lay on your back with your legs extended up towards the ceiling. Place your hands on the back of  your head and think of opening the chest and keeping the elbows pulled back. Slowly lower your legs down towards the mat but try to avoid arching your back and only take your  legs as low as you can manage without arching. Slowly lift the legs back up towards the ceiling and  lift your shoulder blades off the mat to come into a crunch.  Modification: To modify you can keep one foot firmly placed on the ground and lower and lift the right leg  and then switch onto the left leg.  Progression: To progress you can either increase the amount of repetitions or add a challenge to the  exercise by using a dumbbell. Hold the dumbbell above your chest by holding each end of the weight  and complete the exercise as is. This will incorporate your upper body into the movement and will  help to build strength in your arms.  Cross Body Mountain Climbers  60 seconds  Come down onto your hands and knees in an all fours position on your mat. Step both your feet back  into a high plank position on your hands.  Pull your right knee across your body towards your left elbow and then move your foot back into the  starting position and then switch to the left leg.  Modification: To modify you

How to Plan Your Day Around Peak Brain Performance Hours

If there’s one word we can all relate to right now, it’s change. Each and every one of us has experienced more transition and uncertainty in the past few months than we have in years or maybe, ever. The good news is, we’re in it together. And Tiffany Cruikshank is right there with us. For the Yoga Medicine founder, COVID-19 has brought about major changes in her business model, forcing her to bring her renowned yoga teacher training completely online.  Working with over 25,000 patients, Cruikshank knows a little something about healing. She views her newfound challenges as blessings in disguise—pointing out positives like being able to reach a broader market virtually, and having the opportunity to optimize her schedule while at-home. Perhaps her favorite recovery technique of all? Yoga. “I feel strongly that exercise you enjoy is important, not only so you stick to it but also in its effects on our musculoskeletal system, physiology and mental health,” she tells Nutritious Life.  “Yoga is wonderful for a home practice, my favorite part is that you don’t need any equipment.” Cruikshank’s practice actually began at home in 2003, where she led informal trainings to local teachers in her area. Today, she offers hundreds of online classes at YogaMedicine.com, making it accessible to anyone in need of a mindful break. She opens up to Nutritious Life about her layered fitness philosophy, the ingredient that’s in almost every meal she eats, and the simple breathing technique that has saved her from stress. How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? What hasn’t changed is the better question. My schedule used to be planned out a year or two in advance and now everything is changing all the time. The biggest challenge for me was moving all of our Yoga Medicine scheduled trainings online. I was unsure about it and overwhelmed at the idea at first, but it’s been really well received. People love having the content online to do at their own pace and come back to anytime. Our students get to save a lot of money that they would have spent traveling to trainings with us. We get to reach a broader market that wouldn’t otherwise have access to travel to and attend trainings. What are some of your tips to stay focused? Especially now. Having a schedule is key for me. Having cozy workspaces around my house, even just small nooks or chairs. Keeping the house tidy is important for my mental clarity. I’m a smell oriented person so I love essential oils- some of my favorites for focus are sandalwood, geranium, lime, frankincense, ylang ylang, wild orange and spruce. I do afternoon meditations when my brain goes fuzzy. Do you prefer to workout in the morning or evening? I used to be morning only but I’ve become more of a late morning or early afternoon person these days, now that I can control my schedule a bit more at home. I prefer to use the morning for brain work since I’m most efficient then, usually I’m writing or creating courses or content then. When I feel my brain fading around noon, I start to move. What is your fitness philosophy? I feel strongly that exercise you enjoy is important, not only so you stick to it but also in its effects on our musculoskeletal system, physiology and mental health. It should be enjoyable in some way, maybe creative, stretch your limits and be something that makes you feel better. There tends to be this pervasive mentality in the fitness world of having to beat yourself up to get in shape and I just don’t buy into that.  How often do you exercise, and what’s your workout of choice? I exercise daily, though it doesn’t always feel like a workout. I think that’s important! Usually yoga in some form but I also like to use weights, bands and do all sorts of weird new movements- whatever is inspiring me at the moment. When I go to the gym I’m usually the one doing something strange in the corner. I’m fascinated by the body and love experimenting. Some days it’s  just getting outside to go for a run or a hike. My favorite work break from sitting all day is dancing around the house, it’s the best way to get diversity of movement! My commitment is to move and breathe and listen to what my body needs daily, which mostly requires being honest with myself and pushing myself when needed as well. Can you share a workout that we can try at home with little to no equipment? Yoga is wonderful for a home practice, my favorite part is that you really don’t need any equipment. Even the props that are used can be swapped out for simple home items like a rolled up towel. I have hundreds of classes online at YogaMedicine.com ranging from 5 minutes to an hour. If you had to name your healthy diet, what would you call it? Why? I’ve always been a fan of a simple whole foods nutrition plan, eating a variety of veggies, fruits, whole grains and proteins. Quality over quantity and a variety of nutrients to nourish my cells. I believe food is medicine, which is why I wrote my first book, Optimal Health for a Vibrant Life. I wrote it as a resource for my clients and students to take their healthcare into their own hands with nutrition, yoga, home remedies and simple but powerful resources. Has it been hard to stay on track with your nutrition while in quarantine? I definitely fell off a cliff at the beginning. We were drinking and indulging a lot for the first couple months. There was so much stress and uncertainty. Then we just hit a wall and did a total 180. We did an intensive version of my 30 day detox in my book and turned it

A Guide to Group Workouts in the COVID Era

Pre-COVID, maybe you frequented a hot yoga class that involved purposeful heavy breathing in a crowded room filled with heavy, recirculating air. Or maybe you went to a packed bootcamp class and shared sweaty weights, mats, and treadmills with your classmates without a second thought. Wow, that’s clearly in the past.  These days, anything you do that’s even in the vicinity of another person can feel like a gamble. But the urge to get back to a regular workout routine is real, and for many of us, bicep curls, burpees, and barre pulses just aren’t the same when you have to go it alone. Group fitness is uniquely motivating and effective, thanks to group energy and instructor corrections and encouragement.  It’s also uniquely dangerous—compared to home workouts or going to the gym solo—during a global pandemic. So, will it ever be safe to support your favorite studio and go to a workout class again? Here’s what you need to know. Consider the Type of Workout and Class Size In the early days of the pandemic, researchers traced more than 100 coronavirus cases to Zumba classes in South Korea. Part of the problem, they observed, was that Zumba involves lots of heavy breathing in crowded spaces, and COVID-19 primarily spreads through respiratory droplets. “Characteristics that might have led to transmission from the instructors in Cheonan include large class sizes, small spaces, and intensity of the workouts. The moist, warm atmosphere in a sports facility coupled with turbulent air flow generated by intense physical exercise can cause more dense transmission of isolated droplets,” the researchers wrote. Interestingly, the cases were all traced to classes that had between 5 and 22 participants; classes that had fewer than 5 people in them did not result in any new infections. Another important observation was that an instructor who taught Pilates and yoga classes of 7-8 students did not have any new infections in her classes. “We hypothesize that the lower intensity of Pilates and yoga did not cause the same transmission effects as those of the more intense fitness dance classes,” the researchers wrote.  In other words, while there are still risks, the risk of contracting coronavirus may be lower in smaller classes and when the workout is less cardio-intensive. Indoor vs. Outdoor Exercise By now, you’ve probably heard doing almost anything outside is better than doing it inside when it comes to contracting coronavirus. (Hello, outdoor dining.) That rule applies to exercise, too. “We have very little evidence of outdoor transmission. It’s not zero — there are definitely cases reported — but it’s much, much lower than inside,” one infectious-disease physician told The Washington Post.  Many factors like sunlight, wind, and humidity affect how transmissible the virus is. But experts still recommend staying at least six feet away from people when you’re exercising outside and wearing a mask. In New York City, workout studios all over the five boroughs have started to move classes outside, with Mile High Run Club offering outdoor group runs in Manhattan and The Fit In Bed-Stuy offering strength sessions in Brooklyn parks. Which brings us to… What Precautions Are Being Taken? If you do decide there’s a class you feel safe enough to attend or you choose to go back to the treadmill and weight rack at the gym, make sure you evaluate the facilities’ COVID precautions, first. Inside at a gym or a studio, experts say you should see evidence of routine cleaning and disinfecting of machines, physical distancing should be enforced (you may even consider stretching it to twelve feet if cardio is involved), and staff should be wearing masks. And make sure you’re doing extra due diligence cleaning shared equipment before touching it. Air flow is also incredibly important—the bigger the space is, the better, since more space will dilute concentration of the virus in the air. If your gym has open windows, even better! Outdoor air circulating in is a major win (maybe not for your sweat situation during summer, but hey, priorities). The safest bet is to wear a mask, although it can be difficult depending on the type of exercise. Outside, distancing is, again, the most important element. It’s going to feel exciting to be back among fitness friends, but the fact is, you’ve got to stay as far away as possible. And hey, the good news is that while it’s impossible to eliminate all risk from group fitness classes, so many of your favorite studios are now offering online classes, from CorePower Yoga and 305 Fitness to guided audio runs from Mile High. Even studios you wouldn’t think would be able to make their workouts virtual have, like SLT,  Swerve (you can rent a bike!), and CityRow (after you invest in an at-home rower). You can do almost anything you did in person at home, minus giving your sweaty workout neighbor a high five at the end of class. —Written by Lisa Held

Mirror Trainer, Rachel Nicks’ Genius Tips Will Motivate You to Sweat

Movement has been a part of Rachel Nicks’ life since she can remember. One of the lead instructors on the Mirror, Nicks is a certified Hatha yoga, barre, T.R.X., kettlebell, Pilates, prenatal and postpartum fitness instructor.  When she is not pushing you to your fitness limits, she is a certified DONA doula, and a working actress on hit shows like “Grey’s Anatomy.” Her fitness philosophy is all about getting up and moving. She wants you to set goals, but celebrate your strengths instead of obsessing over your weaknesses. “Health is wealth,” Nicks shares. “My goal is to empower people to achieve health from the inside out by equipping them with education, tools, and encouragement.” Nicks sits down with us to talk about staying focused while working from home (without childcare!), her go-to healthy meals, fitness motivation, and top tips for managing stress.  How have things changed for you since COVID-19 hit? Well, I have not been back home to New York City, where I live, since March 14th. When COVID hit, my family made the decision to stay with my parents in California — and are here until January. I’m pregnant and we will have our baby here and spend our maternity and paternity leave here. Living with my parents has been a beautiful and challenging experience. Not knowing when I would return home or where I would give birth was overwhelming. After three months, I needed to make a decision to ease my anxiety. Once we decided to stay and get our own place I was able to feel more settled. I have learned to embrace chaos. Trying to balance work while being pregnant and mothering a 2-year-old is not easy. Then, with the added stress of COVID-19, it can truly be all consuming. Having my son is truly helpful because he forces me to live in the moment.  What are some of your tips to stay focused, especially now? Focus with a 2-year-old and pregnancy brain is interesting! I usually try to get work done when my son is napping and when I feel I have the energy or clarity. I have given myself permission to ask for extensions to deadlines and I have embraced that my phone calls may include a toddler meltdown. I accept my circumstances which helps me focus and not be so stressed about how unique and challenging my circumstances are. It also helps to know that we are all dealing with the same thing so I feel a sense of camaraderie and support.   Do you prefer to workout in the morning or evening?  Mornings are my favorite, but I don’t have that luxury anymore because my husband works the first half of the day. So my workouts these days have consisted of baseball, golf, and chasing my son on a scooter.  How often do you exercise, and what’s your workout of choice? I exercise at least 5 times a week. I try to walk daily to get fresh air. I love variety. I find that different disciplines not only challenge me differently physically, but they impact my mind and spirit differently as well. I love HIIT, kickboxing, pilates, barre, and yoga. Only thing that is not my jam is running. I find other ways to get my cardio in. How do you motivate yourself (and your clients!) to workout?  Just get started. The times you don’t feel motivated is when you really need to move. Movement is medicine. It shifts your energy. I am amazed every time I move how quickly I feel my energy shift and it is always a positive shift.  Don’t wait for the perfect time or the perfect mood. Just move. Try different types of workouts. Vary your workouts. Try to find something you enjoy. Don’t just do something because it’s trendy. There are too many options to dread your workout. If you have children, work out with them. It will teach them to move and it’s fun. It won’t necessarily be a “perfect” workout but who cares. For myself, I get moving when I have some energy or to help boost my mood. I usually try to do some yoga to just connect to my body and breath and release tension and stress.  If you had to name your healthy diet, what would you call it?  I believe in wellness. It’s a lifestyle. I believe in eating fresh, local, and real food. I avoid processed foods and cook as much as I can because I can control what I am putting into my body. I pretty much eat everything. I do not believe in cheat days or punishing myself for eating certain things. Food brings me immense joy. I try to not wait to eat until I am starving. I eat 3 meals a day and have little snacks throughout. I control my portions. I don’t fill my plate. I listen to my body. Your body will tell you what it needs if you listen. Pregnant women aren’t the only ones with cravings. Has it been hard to stay on track with your nutrition while in quarantine?  My father is a Cookie Monster so when I was staying with him, staying out of the pantry was tough. In my home, I avoid stocking my fridge or pantry with a lot of tempting snacks. Now that I am in my own space, I have been doing much better with my nutrition. I also just feel so much better when I avoid a bunch of sugar.  Your go-to breakfast?  Yogurt, fruit and granola. Colder seasons I love oatmeal and berries with honey.  What’s the one food you always have in your fridge? I only get to pick one? I always have eggs, apples, yogurt and almond milk. What do you eat before and after a workout? Before a workout, I’ll have a boiled egg and toast or a piece of fruit. I try to have protein after a workout —and hydrate well. Your favorite food indulgence? I love a good

The Best Workouts To Begin Your Week

There’s something about starting the week strong that can set you up for success. ClassPass, the fitness collective that streams thousands of live or on-demand workouts from top studios around the world, released new data revealing the most popular days, times and workouts for their millions of active users. Monday morning strength training and Sunday yoga were among the most popular.  With thousands of people partaking in each, we did some digging of our own to find some healthy body benefits that will help motivate you to get up and move. Monday Morning Strength Workout According to the ClassPass research, strength training early Monday morning is the most popular among users. Mondays are also my busiest days with clients. They view the beginning of the week as a clean slate or as a need-to-makeup-for-their-behavior-over-the-weekend day. So, a challenging, strength training workout can make sense to kick start your morning. If you need some motivation to set that alarm to lift those weights, there are many benefits to strength training. You’ll  increase lean muscle, decrease body fat, and burn calories more efficiently.  Plus, it can help more than just your muscles. Strength training first thing in the morning has been found to  jump start the brain. Recent studies have shown that exercise has the potential to increase levels of BDNF (brain-derived neurotropic factor) — improving cognitive health.  Sunday Evening Yoga Benefits Yoga is such a beautiful form of exercise. The challenging poses of yoga improve posture and flexibility over time making it a great workout to go along with strength training, running, HIIT, etc.  Also, it can help your gut. Yoga’s twisting the body poses help your digestive system.  I like to visualize my body as a sponge being wrung out. “Twists help massage abdominal organs and stimulate Agni,” according the the Chopra Center. “Your body’s Agni allows you to digest food efficiently and absorb essential nutrients from your food. By gently twisting your body after a large meal, you encourage fresh blood to flow to your digestive organs.” Another big part of yoga is using and being mindful of your breath. How many times have you been told to stop and take a deep breath when feeling stressed or anxious? Breath can be calming. In my yoga studies, I have been taught that by steadying the breath, we relax our body and tell our brains that we are not in fight or flight mode.  Whether you want to improve flexibility or to just have a relaxing, stress-free moment before the week starts — Sunday yoga is a great way to do something nice for your body.    — By Jane Hanisch, NLC, personal trainer  

How to Do a Bent-Over Dumbbell Row the Right Way

By Robin Barrie Kaiden, MS, RD, CDN, NLC The bent-over dumbbell row is a great exercise—when done with proper form. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. Yeah, that’s a lot. If you’re not super familiar with these muscles, here’s a quickie primer: Your latissimus is found at the side of your back, and it’s the main muscle we’re targeting with this exercise. It’s the largest muscle of the upper body and spans all parts of the spine, which is why this is a solid move for those who suffer from back pain. RELATED: 5 Simple Tips to Improve Your Posture—for Confidence and Overall Health Your middle trapezius is located across your shoulder blades, and the rhomboids are between the shoulder blades—you know, the ones you <3 showing off in a racerback tank during the summer. (Trust me, you’ll feel these muscles working hard if you have proper form!) The erector spinae is a group of eight muscles that span the back from the bottom of your pelvis to the back of your skull, and they’re super important for keeping you stable and upright. They also help you maintain that confident, promotion-worthy posture (NBD). The biceps are a secondary muscle used in the dumbbell row. Since they’re much smaller and weaker than the lats, they often “feel” the exercise and tire out first. Of course, this is all contingent on you doing your bent-over rows properly, and form is *so* important in this exercise. It’s crucial to avoid rounding your back, rotating your torso, and using jerky pulling motions, all of which can cause, instead of alleviate, back pain.  And no one wants that! So, here are the key cues to follow while rowing: Place legs out wide, about 3 to 4 feet away from the bench.  Begin in an athletic position with knees bent and hips back, pressing knees out. Place one arm on the bench, maintaining a flat/neutral back and tall chest. Row the dumbbell towards your chest, pulling elbow towards back pocket and keeping elbow inside the knee. Slowly return to the starting position, without dropping your hand too low or rounding the shoulder. Repeat with your other arm. Start with a low weight and advance once you’re certain you’re in the proper position. Remember: Good form is always more important than more weight. You’ll be surprised how much you feel your muscles work when you perform a bent-over dumbbell row correctly—and you’ll exit the gym with better posture, feeling more badass than when you entered. And isn’t that the whole point? More Perfect Form with Robin Barrie Kaiden:  How to Do a Push-Up How to Do a Plank How to Do a Squat How to Do a Deadlift

Are You Making These At-Home Workout Mistakes?

With most of the world on COVID19-induced lockdown, it’s safe to say our workouts—and lives—look very, very different than they did just a few weeks ago. If you’re feeling stiff and stir-crazy (we are!), the good news is that you can easily sweat out some of your frustrations in the comfort of your own home. Where a lot of people go wrong: treating their at-home workouts like a second-rate version of the real thing. But with these tips from trainer and Nutritious Life ambassador, Hollis Tuttle, you’ll score a better sweat session than ever, promise. RELATED: 5 Yoga Routines to Build Strength and Reduce Stress in 30 Minutes or Less Don’t dismiss your bodyweight. “Your bodyweight can most definitely provide enough resistance to build strength,” Tuttle says. “Although you aren’t moving any additional weight, like a dumbbell or kettlebell, you can always increase the number of reps, add sets, or do a more difficult variation as you progress.” Set up your space.  “Make sure that you have everything needed to have a great workout like your mat, water, a towel, music, and a designated program. With that in mind, don’t forget to remove any distractions. Instagram can wait for 20 to 60 minutes.” Create a schedule. “Schedule your at-home workout just like you would if you were going to a studio. Put it in your calendar and include a reminder.” And don’t cancel on yourself!  Dress the part. “Go ahead and put on one of your favorite workout outfits. You will be ready for a sweaty selfie!” Focus on form. “Be sure to be extra mindful of your movement and if possible, use a mirror to help keep yourself in check.” RELATED: How to Do a Perfect Squat   (Featured photo: Shutterstock)