8 Hair Mistakes You're Making At The Gym (Plus, What You Should Be Doing Instead)

I have a bone to pick with Taylor Swift — she's making the rest of us gym-goers look bad. While I come out of the gym looking like a sweaty mess, Swift's all perfectly put-together, like she doesn't even perspire. But, even more than her outfits, I envy her post-workout hair. Straight or curled, pulled back or in loose waves, it looks perfect — a feat in itself, because going to the gym can lead to some serious strand damage.

Obviously, that's not a reason to ditch your workout (it's not). All it means is we need to rethink how we treat our hair while exercising — turns out, a lot of the things we do without a second thought can wreak havoc. So, I turned to hairstylist Chris Naselli (the man responsible for Connie Britton's amazing mane) to find out what anti-hair mistakes we're making at the gym — and, of course, what we can do to fix 'em. You may not leave the gym as perfectly coiffed as Swift, but your hair will look better in the long run. Promise.

1. You're not carrying hair refresher

Dry shampoo is non-negotiable when it comes to packing your gym bag, but don't forget a hair refresher: "Oribe Cote d'Azur Hair Refresher has an amazing fragrance that will neutralize odor and refresh your hair," says Naselli. "It hydrates, smoothes and conditions."

2. You're shampooing after every workout

Apparently, this is a big no-no. Who knew? "As gross as it sounds, shampooing too much — even after the gym — can dry out your hair and strip away all of the natural oils that keep your scalp and hair healthy," says Naselli. Instead, keep a travel size dry shampoo in your gym bag (he recommends Serge Normant Meta Revive Dry Shampoo — it soaks up all the unwanted sweat and oil while absorbing all the impurities). Still not convinced? "Try a cleansing conditioner like L'Oreal EverCreme Cleansing Conditioner instead of shampoo," he suggests. "It's a one-step wonder that will do the cleaning trick and keep your natural oils.

3. You're not prepping your hair pre-workout

I know, I know — it seems silly to spend time beautifying before getting all sweaty. But spending a few seconds on your hair is crucial for better strands post-gym. "Ideally, you should use a dry shampoo on your roots before your workout," advises Naselli. "It prevents excess moisture from saturating your whole head with sweat." He recommends powder-based dry shampoo for best results, like Serge Normant Meta Revive Dry Shampoo or Bamboo StyleTranslucent Dry Shampoo.

4. You're brush-abusing your hair

Yank any old brush through post-gym tangles, and you'll cringe when you see all the broken pieces frizzing up. "Every girl should own a Mason Pearson Detangler Nylon Hair Brush," says Naselli. "It’s designed to detangle hair without breakage. It has six ringlets of Nylon tufts that are ideal to work out those knots after any workout. It's great for all hair types and best on wet hair after your shower."

5. Your ponytail is too tight

I get it, it keeps the hair out of your eyes. But, stop it! "Avoid pulling your hair into a tight ponytail if you can help it," says Naselli. "Opt for clips or snag free elastics that are easier on your hair, like Goody Ouchless Ponytail Holders. They're great and about $5 for a pack of 29. Polartec Power Stretch makes amazing headbands that are super soft and keep you dry, too. They also have a special ponytail hole opening that gives your hair a place to go without having to use a rubber band." Goodbye, dents!

6. You're not thinking beyond the pony

Haven't you been on Pinterest lately? You have options! "A loose, high bun will give you tons of volume after a workout," suggests Naselli. While you work out, try a fishtail or a knotted braid. If extra control is needed, braid your bangs back and to the side to keep off your face. Tie the rest into a low bun and secure with a spin pin rather than an elastic. When you're done, use Oribe Texturizing Spray, blast with a blowdryer and shake out for beautiful loose waves."

7. You're not protecting your hair from the sun

Obviously, this doesn't apply indoors. But if you're a regular runner (or any kind of outdoor exerciser), your scalp is just as sensitive to sun as the rest of your skin — and it isn't pretty when it burns. (And the itching? A nightmare.) "Phyto Phyotoplage is an amazing lightweight SPF for your hair," says Naselli. "It prevents sun damage, preserves your color, and prevents fading."

8. You're not moisturizing your hair post-workout

All that salt in your sweat? It dries out your hair. If you have time to wet your hair post-workout, you need to condition. But, "if you're on the go and need to quickly condition and detangle, use Oribe Foundation Mist," says Naselli. "It will re-activate any product and instantly hydrate without having to wash your hair. The last thing you want is to pile on products that will weigh down your hair."

Images: Voyagerix/Fotolia; Birchbox; Giphy; Tumblr; Tumblr; Wikia; Syllable in the City; OK Movie Quotes; NY Mag.

Source: bustle.com

5 Ways to Get Rid of Anxiety (Without Medication)

We all get a little anxious here and there, but sometimes that anxiety can become overwhelming. Whether you’re pushing to get through your coursework or your job is making your head spin, the constant worrying and stress can take a toll on your wellbeing. Constant anxiety can get in the way of everyday activities, from your diet, to your social life, and even your sleep habits.

In some cases, medication may be the right answer, but there could be variety of reasons why someone wouldn’t want to turn to pills. Taking medication can include unwanted side effects, chemical dependence, or even loss of everyday emotions.

“Drugs do not ‘cure’ anxiety disorders and may have side-effects or production of ‘tolerance,’ requiring higher doses for the same effect,” says Dr. Bruce Levine, a Board-Certified Clinical Psychologist at the UCLA School of Medicine. “Given these facts, many people may choose non-drug treatments to either avoid, supplement, replace or eliminate the need for medication.”

While medication may seem like a quick fix, there are a variety of things you can do at home to get rid of that gnawing, uncomfortable feeling of uneasiness. If the thought of even taking an Advil makes you cringe, here are five helpful ways to get rid of anxiety without a having to get a prescription.

EXERCISE

Physical exercise can not only help get rid of your anxiety in the present moment, but it also helps you deal with your emotions in the long run. Regular exercise has been shown to improve mood, help with sleep patterns, provide stress relief, and also improve self-esteem. Research has shown that even a short 10-minute walk can be as beneficial for anxiety as more vigorous exercise, so if you are feeling uneasy, taking a quick walk around the block might be a helpful solution.

MEDITATE

Meditation isn’t just for hippies. Practicing mindfulness meditation can be more powerful in quelling anxiety symptoms than general stress management techniques, studies have found. By sitting quietly and focusing on their awareness, people experienced improved anxiety, less stress, and better eating and sleep habits. There are different levels of meditation, from sitting in silence to hours to just being aware of your thoughts and not trying to change them, but starting somewhere can have profound effects on your anxiety levels.

LIMIT YOUR SOCIAL MEDIA

Recent studies have found that looking at social media can raise people’s levels of anxiety. “People look at Facebook and Instagram, and it makes them more depressed because they’re comparing their lives to other people,” says Lindsey Rosenthal, a Los Angeles-based Individual and Couples psychologist Try to stay off these social media sites to avoid comparing yourself to people’s best parts of themselves or to avoid getting that dreaded fear of missing out.

ELIMINATE CAFFEINE

Although coffee has its benefits, caffeine consumption can actually worsen anxiety symptoms or even create anxiety in situations where you wouldn’t normally be anxious. Caffeine is a stimulant that can trigger a fight or flight effect in your body as well as trigger insomnia, so you might want to consider putting down that cup of joe if you’re feeling a little anxious.

GET TO THE ROOT OF YOUR FEELINGS

“The best way to deal with anxiety is to figure out what the underlying fear of your anxiety is,” says Rosenthal. “Then you have to change your pattern of thinking.” It can be easy to fall victim to the constant pressure of having a stable job, financial security, and something important going on in your life, but try for a moment to stop thinking about these things and just be, Rosenthal suggest. “Be aware of the conversations in your head and don’t try to control anything you can’t control.”

Source: bustle.com

11 Science-Backed Ways to Boost Metabolism

Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. And the faster our metabolism, the more calories we burn off, making that Krispy Kreme breakfast no longer such a big deal. (OK, the donut probably still isn’t the best idea.) Here are 11 proven ways to keep that body burning strong.

1. Sleep! Almost nodding off in line at Starbucks isn’t the only downside of not catching enough zzz’s. Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism.

2. Drink green tea. Not only does this superfood pack an antioxidant-punch, researchers have found it speeds metabolism as well. Plus, it’s naturally calorie-free, so there’s no reason not to enjoy a mug (or two).

3. Amp up workout intensity. Slow and steady may not always win the race. High-intensity interval training (HIIT), such as interval runs, are quick bouts of intense exercise that can jumpstart metabolism and keep us burning calories long after the workout is over. (Afterburn effect, anyone?) .

4. Don’t skip breakfast. It may be time to reconsider hitting snooze in favor of getting up to grab a quick bite before starting the day. Studies show the importance of quick-starting metabolism with breakfast. No a.m. appetite? Snack on something small, like a bowl of Greek yogurt.

RELATED: 9 Triggers That Will Slow Your Metabolism

5. Pump some iron. The weight room isn’t only to help bulk up or get lean. Lifting weights can also help speed resting metabolic rate, making those dumbbells our new best friends.

6. Gulp some H20. Drinking enough water is a simple way to speed up digestion and burn calories. We may need more than those recommended eight glasses a day too. Now if only wine could speed metabolism...

7. Spice things up. The next time a chicken breast is cooking up in the kitchen, add a dash of cayenne pepper. The heat from the pepper is thanks to capsaicin, which won’t only add a fiery kick — it could help boost metabolism, too .

8. Squeeze in some cardio. Hop on the bike and clock in some miles — one study found that 45 minutes on the bike sped up metabolic rate for over 12 hours . Guess learning to ride a bike way back when was worth it!

9. Eat wisely. Who knew eating could actually help speed calorie burn? Certain foods like tuna and grapefruit have been shown to speed up metabolic rate. Packing in protein has also shown to boost metabolism, so pick some eggs over pancakes at the breakfast table for a morning metabolism boost .

10. Grab a cup of Joe. This caffeinated morning beverage is not only a savior when it comes to pushing through a midterm paper or work meeting. A cup of coffee (or the caffeine in it) is absorbed into the blood stream very quickly, speeding up heart rate and provide a metabolic boost that peaks at about three hours after drinking .

11. Laugh a lot! A little laughter may go a long way. Scientists have found that as little as 10 minutes of laughter per day (or roughly half an episode of SNL) can burn energy . Just another reason to stay smiling!

Source: everydayhealth.com

6 Steps to Surviving Your First Indoor Cycling Class

Ah, indoor biking. You can burn over 600 calories in 45 minutes, but you'll work for every single one of those. Which makes indoor cycling classes a catch-22: they're a killer workout, but downright intimidating if you're not a pro. I sort of love that wobbly feeling you leave a gym cycling session with — you know you gave it your all, and you have no excuse not to splurge with a little chocolate bar on your way home. But whether it's a zen, dance-y or hardcore athletic class, indoor biking can soundly kick your ass, leaving you winded and sore for days.

Fear not, cycling newbies: We turned to the pros at Flywheel, who'll get even the most timid novice psyched about the bike. Follow these tips from master instructor Danielle Devine-Baum, and you'll kill it in class and be jonesing for another ride the next day.

Fuel your ride.

Don't ever bike on an empty stomach — your best best is to eat a little something about an hour before you ride. "A great option is something simple that includes a carbohydrate and some protein, such as nut butter on whole grain bread," says Devine-Baum. "In a pinch, bananas are a great and filling go-to." And, obviously, don't forget to hydrate all day leading up to your workout!

Wear what makes you feel good.

"Indoor cycling is all about feeling great about yourself, so wear something that makes you feel like your best self!" says Devine-Baum. "That said, avoid extremely loose-fitted clothing, which can interfere with the bike." And don't forget a headband or bandanna: "You will sweat! If you have longer hair, a bandana will keep your hair tamed and sweat out of your eyes."

Ask questions.

If your bike isn't set up right, not only will you be uncomfortable, you're not going to get the body benefits. Don't be afraid to ask for help! "It’s crucial to let your instructor know if you're new at indoor cycling, since bike setup is so important," explains Devine-Baum. "The most common mistake I see involves the height of the seat — make sure you do not have an extreme bend in the knee at the bottom of the pedal stroke, it should be a very slight bend. And handlebars are all about comfort level. If you have any kind of back issue or are a beginner, I’d suggest keeping the handle bars a little higher."

Don't cheat!

In every indoor cycling class, your instructor will talk about resistance, and how heavy the pedals should feel. Sometimes, it's easy to go lighter than they suggest, but, again, you're just cheating yourself out of the benefits of the class. "Generally, the right resistance for you will be challenging but something you can hold," says Devine-Baum. "When you push intervals, you should be bought to the point of breathlessness." Flywheel has technology that allows riders to adjust their resistance (they call it torq) to a specific number in a range that the instructor suggests. "It takes the guessing out of indoor cycling and allows riders to know exactly how hard they're working." If you do feel any discomfort in your joints, pay attention: "That might be a red flag that either your bike set up is off, or that your form might need a tweak."

Focus on your ride.

When you're huffing and puffing and then look over and see the girl next to you riding with nary a sign of sweat, it's like uuugh. But, "fitness is about getting strong and bettering yourself, regardless of where you are when you begin," reminds Devine-Baum. "Experiencing a new workout can be intimidating, but know that at some point everybody was new. Flywheel studios are dimly lit to allow riders to forget about others in the class and focus on their workout; it’s just you and the instructor. It is up to you to control how hard you work."

Go back!

"It is completely normal to feel discomfort and/or soreness if you’re riding for the first time. Make sure to drink during and before your ride to avoid feeling dehydrated, and enjoy the post-ride endorphin high!" says Devine-Baum. "After you ride a few times, you will learn to use your abdominals for support and sit lightly in your saddle. Your form will continue to get better. When riders see their progress and see that they are getting stronger, they're motivated to return time and time again."

Image: Igor Mojzes/Fotolia

Source: bustle.com

10 Best Strapless Bra Solutions for Big Boobs

My boobs grew in somewhere around third grade, and they kept coming in all the way through high school. I’m no stranger when it comes to needing bra hacks for big boobs, and when you’re going strapless, it’s ridiculously hard to find strapless bras for big boobs. Slipping, sliding, and digging are issues for everyone with the wrong bra and the wrong fit, but that goes double for girls seeking out bras for larger breasts.

That being said, it does not mean that you can’t wear that sleeveless dress or that backless shirt. You’ve got strapless bra options for bigger chests. Finding the right strapless bra for a bigger chest is partially about preference, but it’s also about build. A good rule of thumb is that thicker straps tend to provide more support, so the strapless bras that are holding themselves together with the fabric equivalent of dental floss just aren’t going to cut it.

Another rule is that, because all the support is targeted in one place, the torso strap tends to be tighter, so the softer and more comfortable the fabric, the better off you’ll be. Here are some of the best strapless bras, as well as strapless bra hacks, for bigger chested women, so you can take the pressure off your shoulders and off your mind.

Look For A Thick Bottom Strap

When you’ve got a fuller bust, the thicker the strap, the better. The Felina longline strapless convertible bra has flexible but sturdy bone siding and a thick fit to keep your chest supported. While the back strap is still particularly thick, it dips for lower backlines, and because the bra presses right against your skin and has a seamless construction, it won’t show underneath your clothes.

You Can Wear A Bandeau

Some women just don’t like to be confined, and if that’s you, the Dinamit seamless padded bandeau is an awesome option to try. It’s made to stay in place all day and night with its built-in contouring and removable pads, but it does so without any wiring, clips or straps. A particularly happy reviewer says, “I could not be happier with this bandeau. It doesn't ride up or shift around, which had been a problem with another bandeau that I had.”

Don’t Compromise On Support

If you’re one of those people who feels most comfortable with support and padding, the Vanity Fair strapless full figure underwire bra is a good pick. The thick band, double-knit smoothing fabric, and underwire provide full coverage without any slipping whatsoever. It’s got top ratings because it’s sturdy but comfortable, and it holds your chest where it should be without feeling too tight.

Backless, Too? Try These Awesome Adhesive Cups

Strapless is already tough — throw in backless, and we bigger-chested girls have another challenge. That being said, people swear by this Komene ultra lite backless strapless bra. The V-shape is especially great for larger breasts, and it comes with an adhesive to keep the cups in place all night long. One reviewer says, “I have DDD but this product was able to work with the D size. Held my boobs up perfectly in my dress to make it look like I had a bra!”

If Smoothing Is Your Goal, Go For Lightly Padded

This Lilyette by Bali tailored minimizer bra is specifically designed to downplay your chest area, so you can accentuate other areas. The padding is very thin, but the bra still provides the necessary hold and anti-slippage to keep everything put. Reviewers say it’s extra-soft and comfortable, can be worn underneath all types of clothing, and is a welcome change to straps that slide off or dig in.

Store Your Strapless Bras Carefully For Longer Wear

Most bras start to fall apart within a few months of wear and washing, but when it comes to strapless bras (where structure is everything), it’s extra-important to keep them preserved. This cup case bra storage is a great addition to your lingerie drawer because it stops your bra cups from creasing and bending. It comes in nine different colors, and is one of the only bra cases that accommodates fuller-sized cups. It’s also awesome for travel, as it can keep your bras from crushing in your suitcase.

When In Doubt, Use A Little Body Tape

This highly reviewed Hollywood Fashion Secrets fashion tape is a trick used by women everywhere, for just about every fashion mishap there is. The lightweight but incredibly strong tape strips can give your bra that little extra hold it needs to last all night. That being said, they’re also very easy to take off without any pain, and they won’t irritate your skin, even if it’s extra-sensitive.

Get The Push-Up Effect With A Structured Strapless

If shaping is something you want from your bra, this La Isla anti-slip lace strapless bra is the strapless equivalent of a push-up bra. It’s made with a special structure inside the cups that helps lift and support your chest, and it also has comfortable power bands, so you’ll forget it’s strapless in the first place. People love the beautiful lace finish, as well as the comfortable fit, and one even said that this bra must’ve been made by angels.

Try A Bustier For No-Slip Support

A great quality bustier is the best way to assure that your underwear isn’t going anywhere. This Goddess lace bustier is surprisingly comfortable, as well as sexy and supportive. Because it’s got ribbing all around and a bottom band, it fits wonderfully around your waste and upper back without any slipping or sliding. It also has hook and eye closures in the back for a little bit of adjustment, and reviewers say it might just be the best bra ever.

If All Else Fails, Try Invisible Straps

Finally, if strapless just isn’t an option for you for whatever reason, go invisible. These invisible clear replacement bra straps have a clear matte finish that make it look like you don’t have any straps at all. They’re also durable, adjustable, and can be attached to any bra with removable straps. Reviewers say they’re some of the best clear straps they’ve ever used, and they virtually blend into your skin.

Bustle may receive a portion of sales from products purchased from this article, which was created independently from Bustle's editorial and sales departments.

Images: Bustle ; Amazon

Source: bustle.com

Natural Drink Recipes for Amazing Skin (They're Kind of Weird, But They Work!)

There's something about healthy drinks that have always been really appealing to me. Maybe it's because of the ease of it all — you can chug a coconut water in 60 seconds, but a kale salad takes a little more time and a lot more jaw power. The idea that a cup of tea, juice, or enhanced water can do as much for your face as a really expensive skin cream may be slightly delusional, but why not give it a try? It's a risk-free way of making your complexion a little bit brighter.

As you may have noticed, I've got a bit of an obsession with turmeric going on lately. It represents everything good in the world; it's sunshine yellow, anti-inflammatory, and keeps us all young and bright. In addition to slathering it on my face, I've been making this hot turmeric milk drink on the reg, which is inspired by an old Ayurvedic recipe. It's cozy, warming, and tastes sweet, earthy, and spicy. The black pepper helps your body absorb the beneficial curcumin of turmeric, and the other spices combine to make this an anti-inflammatory, antibacterial, and antioxidant-packed little drink. Sounds like some of the adjectives listed on your night cream, no?

Turmeric Cinnamon Milk

1/4 teaspoon each of ground turmeric, ginger, and cinnamon

several shakes of black pepper

1 teaspoon honey, preferably raw

1 cup milk, dairy or non-dairy

Heat all ingredients in a saucepan over low heat. Bring almost to boiling and immediately turn off the heat (this helps preserve the nutrients in the raw honey). Drink, stirring regularly.

Turmeric milk isn't the only thing I like to drink when I'm not chugging coffee, aka anti-hydration.

Here are some other recipes I've tried and loved:

1. Gwyneth Paltrow's Kale Lemonade. This recipe makes for a super simple, tasty way to get more kale into your system — and you know you want that. Kale is full of skin-friendly Vitamin A, nemesis of wrinkles everywhere; it also boosts the body's detoxification process. You can make this kale-lemon juice without a juicer if you have a blender and a sieve/cheesecloth. It's a bit of a process, but I like to make a huge batch with one bunch of kale several times a week (fine, that doesn't always happen, but it's the idea).

2. The Republic of Tea's "Get Gorgeous" tea. I remember buying this tea when I was a vulnerable little 15-year-old with bad breakouts. It comes in a pink tube and it promises to make you "gorgeous" — pretty aggressive marketing, I know. It's full of antioxidants and has really great reviews from acne sufferers. An easy way to amp up your skin regime in the time it takes to boil a cup of water.

3. Gabrielle Brick's bone-strengthening, skin-soothing elixir. This is the drink for someone who's ready to make radical changes to their beauty routine. It's a really intense recipe, featuring horsetail, nettles, and oatstraw, which are all incredible for skin, hair, and bones. You can buy the herbs for cheap online, and you can also usually find them in the Whole Foods bulk section. Making this drink requires an hour or two, but the recipe makes enough to last all week. I boiled up a huge batch of it before starting my first real job after college, so it'll always have a special place in my heart.

And three recipes I want to try:

1. Detoxifying parsley juice. Who doesn't want to "detoxify"? Warning: must love parsley.

2. Pure aloe vera juice. It's supposed to be amazing for your whole body, skin included.

3. Ginger cucumber juice. The anti-inflammatory action of ginger pairs up with the skin-friendly silica of cucumber — a refreshing way to keep your skin smooth and hydrated.

Source: bustle.com

6 Accepted Health Myths That Are Far From The Truth

With so many people now interested in health, people are handing out advice left and right. Maybe you heard that açaí is a magical fat burner or that doing the Master Cleanse will have you feeling better than ever, but many of these widely held beliefs have no science behind their claims.

In today’s day and age, there’s no question that we are surrounded by an overload of information. On top of the things we hear in magazines and television, we now have different bloggers, Instagrammers, and Tweeters telling us what to do…not to mention the things we hear from our friends. It can get difficult to discern truth from fact when there are so many claims floating out there.

Misconceptions about health and nutrition are constantly being circulated, so it’s important to make sure the information you receive is coming from a doctor, nutritionist, or valid researcher. To help keep you tabs on what’s fact and what’s fiction, we’ve rounded up a list of the top health myths that aren’t actually true.

Image: epSos.de

Diet soda is better for you than regular soda

The word diet might be enough to tempt people into thinking this particular type of soda is better for you, but it turns out diet soda is actually worse for you than regular pop. Diet sodas are typically made with artificial sweeteners instead of sugar, which carry their own negative health effects. Studies have found that people who drink diet soda are at a higher risk of heart disease, stroke, and diabetes. Research has also found that people who drink diet soda are actually more likely to gain weight or be obese, as sugar substitutes can actually increase cravings for sweets.

You shouldn't eat eggs everyday

Eggs have suffered a terrible reputation over the years, but recent studies have found that eating eggs daily has only a modest effect on cholesterol, and this effect is not linked to increased risk of heart disease or stroke. Eggs also contain a good assortment of vitamins and nutrients that may actually counter the small effect on cholesterol from eggs. Eating eggs in the morning can also help you feel full and prevent overeating, so unless you already have a current issue with cholesterol, feel free to load up on these protein-filled suckers daily.

Raw food is healthier than cooked food

With a large raw food movement happening recently, many people have been turning their attention to how they cook their food. Despite raw foodies insistence that food in its purest form is healthier, certain foods are actually more nutritious after they are heated, and this includes vegetables such as tomatoes, carrots, asparagus, and spinach. While cooking foods at super-high temperatures does cause some nutrient loss, things like lightly sauteing, boiling, or steaming foods can actually kill harmful anti-nutrients while still retaining the majority of vitamins and minerals.

Microwaving kills nutrients

Many people still live in fear of using the microwave, worrying that heating their food in this appliance will tarnish the nutrient value in their meals. However, heating your food in a microwave is no different than heating your food on the stove or in the oven, so you can rest easy next time you need to reheat last night’s dinner. In fact, since microwave cooking is actually quicker, you may even be preserving some nutrients by exposing them to less heat.

You need a cleanse to detoxify your body

Juice cleanses have been all the rage the past few years, but despite people’s claims that juicing is a fast track to weight loss or a sure-fire way to rid your body of toxins, juicing is mainly a way to increase your intake of essential vitamins and nutrients you may not be getting from a typical American diet. Our bodies actually detoxify themselves naturally through organs like the liver and kidney, so the positive effects you feel from a juice cleanse or most likely from cutting out foods such as refined carbohydrates and sugars, alcohol, and excess salt, all of which you can do without liquefying your foods.

You should eat a low-fat diet

For years, people were told that fat was the enemy, and low-fat and non-fat products began popping up everywhere. Turns out, fat is actually an essential component of healthy nutrition, and the right types of fat can actually encourage weight loss by keeping you full, help you absorb nutrients, and even improve your mood. Non-fat and low-fat foods are often filled with added sugars and salt to replace the loss in flavor, and these additives can have much worse effects on your body than healthy fats would have otherwise. Stick to good fats such as nuts, avocado, olive oil, and fatty fish to get the benefits of fat.

Image: grandgrrl/Flickr

Source: bustle.com

5 Kettlebell Exercises That Will Completely Transform Your Body

When I go to the gym, swinging a heavy metal weight around my head is not high on my list of to-dos. I tend to avoid equipment I don't know how to use—even the kettlebell, a simple-looking weight (that handy grip!) that promises better results than simple dumbbells.

Turns out the only thing you could do wrong when it comes to the 'bell is not include it in your regular workouts, at least according to trainer and martial artist Dasha Libin, who totally schooled me in her kickass Kettlebell Kickboxing class.

Here, she demonstrates moves that help you sculpt all over — and get a cardio burn, to boot. "Your heart rate will be elevated and every muscle in the body engaged!" she promises. If you can't make it to her NYC studio, you can easily teach yourself these moves at your own gym (or workout with Dasha at home watching her DVDs).

KB Killer Combo: Place the weight (ideally 8-12 pounds) in your arms and hold with both hands chest level. Widen your stance to squat position. As you squat down, make sure all of the weight is in your heels (keep your toes peeled from the ground). Then explode up onto your toes, raising the weight overhead. Quickly return to the squat position and explode to the left (pivot your feet) while raising the weight over head, then repeat to the right. Do this three-step motion non-stop for one-minute straight.

KB Warrior Kick: Keeping the kettlebell chest-level, extend one leg behind you as you lower the kettlebell towards the ground. Hold for 10 seconds, keeping your glutes engaged and hips even, then, using the balance of the stationary leg, drive through your heel to balance your way back up. Repeat for one minute on each side, then switch sides.

KB Warrior Lunge: Keep your feet together in a strong and straight stance and start with the kettlebell chest-level, racked up by both arms. Step back into a rear lunge with one leg, then, as you come back out of your lunge, continue to drive through your heel and kick forward with the lunging legs as you lift the kettle bell overhead. Keep knees at 90 degrees in your lunge and drive through your heel. Repeat in one swift and fluid motion for one minute on each leg, then switch sides.

KB Single Leg Snap Kick: Hold your kettlebell mid-racked (chest-level with both hands holding the handle) and tight to the body. Balance on one foot, pressing through your heel into the ground. Lift up your other leg and hold it, bent at the knee, using the strength of your ab muscles. Then snap the leg up, as high as you can. Keep abs tight and shoulders back, and do not arch your back. Alternate legs for one minute, non-stop.

KB Kickboxing Sit Up: Lie on the ground in a sit-up position and hold your kettlebell on your chest. Do a sit-up, then from the top of the sit-up position, bend both knees to one side towards your butt and sit yourself up on both knees. From there, stand on one leg and then the next to get into a full standing position. Once standing, raise the kettlebell over your head. Repeat the same motions in reverse. Repeat for one minute, alternating which leg you stand up on first.

Image: Ammentorp/Fotolia

Source: bustle.com

7 Workout Mistakes That Keep You From Being Ronda Rousey Fit

Whether you are a newbie gym goer or a veteran of the weight rack, everyone makes workout mistakes now and then. Even I’ve suffered from fitness ignorance. When I first started running, I didn’t pay attention to a nagging pain in my foot. Cut to a few weeks later, and I’m walking around in boot to cure my tendonitis. That put me out of the running game for eight weeks, during which I was able to reflect upon the error of my ways — not a fun time.

Not only can a workout mistake leave you injured and inactive, it could also keep you from reaching your peak fitness level. When working out correctly, your are able to push yourself and, overtime, become stronger, faster, and better than when you began.

The question then becomes what mistakes are you making and how can you correct them. To answer these important fitness questions, I spoke to Bryan Goldberg, a New York-based personal trainer and co-founder of SuperKid Fitness, a program that helps kids train using hero-based exercises. (Why wasn’t this around when I was a kid?!) He provided me with an excellent roadmap to correcting common fitness mistakes and making the most out of our workout.

1. You Bring A Book Or iPad

According to Goldberg, if you can read, watch a movie, or text a friend while doing it, then you’re not exercising.

“Exercise is all about challenging your body physically in order to elicit an adaptive response,” Goldberg says. “If you would like to make progress, you must put your body under enough stress to achieve that progress.” And you won’t be able to do that if you’re trying to get through the latest Gillian Flynn thriller.

Correction: Leave the book at home and find other ways to make your workout more enjoyable. Create a killer workout playlist, enroll in a new exercise class, or enlist the help of a workout buddy.

2. You Don't Exercise Frequently

When it comes to working out, the one and done rule does not apply. Goldberg notes that exercising once or twice a week won’t produce the results you desire.

“With each day of exercise you add, you increase your ability to progress exponentially,” he says. And don’t ever try to use lack of time as an excuse to skip the gym.

“In this day and age there are numerous resources for exercises and workouts that don’t require access to a gym or equipment. They can take as little as 20 to 30 minutes and be incredibly effective,” said Goldberg.

Correction: Create a schedule that will work for you, whether that means waking up a little early or trading your lunch break for time at the gym. Add it to your calendar like any other task, as it makes you more accountable.

3. You ExerciseToo Often

“Your body is a complex machine that requires not only an appropriate amount of exercise, but also rest,” Goldberg says. “It is during the recovery time that your body heals and repairs itself. It goes without saying, not resting enough can lead to injuries. Nothing hurts progress like an injury.”

Fortunately, most of us do not need to be told twice that rest is a good idea.

Correction: You should not only take time off from exercising, but also make sure to spread out your workouts as well. Goldberg recommends working out two consecutive days, taking a day off, and then working out two more days.

4. You Don't Set Goals

Whether you want to lose weight, gain muscles, or run faster, it’s important to know why you’re working out in the first place. Then, when you finally know, write it down. “It’s important for us all to have specific, realistic, achievable fitness goals,” Goldberg notes. “It’s with these concrete, specific goals that we can design a program aimed at achieving them.”

Correction: Keep a training journal. Write down your goals on the last page, then turn back to the first page and outline your plan. Then fill in the blanks along the way. Seeing your progression over the weeks not only reassures you of your plan, but also motivates you to keep going.

5. You Do The Same Workout

Isn’t a workout habit a good thing? Well, not necessarily.

“Routine is the enemy of progress,” Goldberg said. “How can you expect change when nothing about your workout ever changes? Your body requires constant challenge in order to prevent plateaus and boredom.”

Correction: To paraphrase Taylor Swift, you have to shake it up. “Add more weights and sets or change the order of your exercises,” Goldberg advises. But make sure you know what you’re doing first. If you’re unsure how to do a certain move or use a certain machine, Goldbergs recommends consulting with a personal trainer.

6. You Vary Your Workout Too Much

“While your body needs variety, it also requires repetition for proficiency,” Goldberg says. “If you’re always doing different workouts, your body will be too confused to truly progress. You don’t train for a marathon and a sprinting race at the same time. Imagine changing college majors every semester. When do you graduate?”

Correction: Pick a progressive program and stick with it. Remember the college major analogy, and don’t bounce from class to class. Changing constantly will help you burn calories, but it won’t necessarily be the most effective way to achieve a strong, healthy body.

7. You're Not Controlling Sleep & Stress

“This is perhaps the most important mistake because it’s the silent progress killer,” Goldberg warns. “You could be throwing away all of your hard work because you aren’t sleeping well or living a high-stress life. Your body and the hormones associated with stress can get in the way of your weight loss and possibly even cause weight gain.”

Sleep more? Don’t have to tell me twice.

Correction: “Get organized,” Goldberg suggests. “Pick a time every night that will allow you to receive enough sleep. Before you go to bed, write down your tasks for the following day, your feelings, anything that comes to mind that will help you prepare for the next day of life. Then read a good book and go to sleep.”

Images: Uber Images/Fotolia; Kate Ter Haar, Hotel Der Oeschberghof, soccerkrys, Tier 1 Leadership, CherryPoint, Anthony Topper, PlanetChopsticks / Flickr

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Should I Shower At Night? 9 Relaxing Skin & Hair Hacks To Convince You

I’m a morning shower taker, and probably will be forever. That doesn’t mean, however, that I’ve waged any kind of war against all the nighttime shower takers out there. If you're wondering, "Should I shower at night or in the morning," there are definitely pros and cons when it comes to either. Still, if you want to fall asleep faster, there are a few relaxing skin and hair hacks that could help your shower at night improve your sleep.

Evening showers are especially great for those with insomniac or other sleep-impeding issues, as the warm water helps to relax you, and the cooling-off period that occurs afterwards prompts your brain to start producing melatonin. There’s also the fact that your sheets stay clean, and your pores are cleansed, open, and ready to start the rebuilding process that happens while you sleep.

The best shower skin and haircare products you apply while nighttime bathing are especially effective, but — here’s the important part — read your ingredients lists, as your pores are really vulnerable while you rest (and even more so after a shower). Here are a few of the best tips and tricks for those of you who wash up right before bed, so you can keep your skin, hair, and body healthy.

Cleanse Hair Without Removing Necessary Oils, All While Winding Down With Aromatherapy

Your body repairs itself while you sleep, meaning that skin and hair produce the oil it needs to fix dry pores. If you’re stripping your hair with a harsh shampoo right before bed, your scalp will try to compensate overnight, and you’ll wake up with oily hair. Wen lavender cleansing conditioner uses great ingredients to cleanse dirt and build-up without stripping your hair’s natural oils. It keeps hair looking and feeling shiny, beautiful, healthy, and balanced. This one also smells like soothing lavender, which is especially relaxing right before bed.

Calm Sense & Help Skin Regenerate With Natural & Hydrating Soap

The regeneration rate of skin is much faster while you sleep, as it’s repairing itself from environmental assaults during the day. However, if you’re putting more chemicals on it right before bed, you’re making its job much harder. Lavender Goats milk soap bar is a chemical-free soap made from moisture-locking ingredients like shea butter. It doesn’t have any parabens or SLS, like other soaps, and it won’t strip your natural beneficial bacteria or oils, either. It’s a great soap to use before bed because it helps your skin to repair itself at night, and it’s infused with soothing therapeutic-grade lavender essential oils, too.

Moisturize Without Any Chemicals

Dr. Howard Murad told Beautylish, "We naturally lose moisture during the sleep process, so it's very important to maintain healthy levels of cellular hydration topically." Pure Farm's fractionated coconut oil is a great option because it’s chemical-free, all natural, super hydrating, and has a cooling effect on the skin, which helps you to sleep. It’s processed in such a way that doesn’t harm the medium-chain triglycerides, but creates an always-liquid texture that absorbs easily and won’t stain clothing or sheets. This one comes in a pump bottle for easy application during or after a shower, and it makes skin feel incredible.

Fill Your Shower With The Relaxing Scent Of Lavender

The smell of lavender has been shown to reduce anxiety, as well as help with insomnia and other sleep issues. Make your nighttime shower a spa-like experience with these Aura Cacia aromatherapy relaxing lavender shower tablets. Simply unwrap the tablet and place it on the shower floor underneath the stream of water. As you wash yourself, it releases a beautiful and relaxing scent that fills your bathroom and helps your whole body to unwind. Reviewers say it has a very calming effect, and they’re totally in love with the smell.

Apply Magnesium Oil To Your Skin To Help You Sleep

Magnesium oil has been shown to improve quality of sleep, as it helps your muscles to relax and decreases the amount of the stress hormone cortisol in your body. If applied topically, your body absorbs as much as it needs, and this Seven Minerals magnesium oil with aloe makes it easy. Because it’s infused with aloe, it’s not itchy (which is the most commonly heard complaint with other brands), and because it comes in a spray bottle, it’s easy to apply. One excited reviewer says, “Love this product! Really helps with muscle soreness and sleep.”

Don’t Exfoliate At Night — Wash Gently Instead

Exfoliation should be a morning activity, as your skin rebuilds and sheds while you sleep. Exfoliating in the evening could be too harsh on your skin, impeding the rebuilding process. This Appearus microbamboo charcoal microfiber wash cloth is made from exceptionally soft bamboo fibers, which makes it breathable, lightweight, and absorbent. Reviewers say it’s way more gentle than cotton, so it won’t irritate even the most sensitive skin, and one says, “It's like washing your face with a cloud!”

Replenish Hair’s Moisture After Intensely Hot Nighttime Showers

If you style your hair before bed, this one’s for you. The combination of oil-stripping shampoos, hot water, heat from the blow dryer, and a harsh cotton pillowcase can be really tough on your hair. Laritelle's organic conditioner restores the moisture and strength to your hair with awesome ingredients like argan and natural essential oils. It’s great for hydration and healing, as well as prompting new growth, and reviewers love that it’s free of parabens, chemicals, BPAs, and GMOs.

Apply Essential Oils To Your Feet After Washing

Essential oils absorb into your body through your lungs or skin and interact with your system the same way medicine would, but they’re all natural and totally safe as long as they’re pesticide-free. Apply a sleep-inducing essential oil to the bottoms of your feet as soon as you get out of the shower, while your pores are wide open and absorbent. This blend is made with only the highest quality therapeutic grade and organic oils that help to promote a great night’s sleep, like lavender and chamomile. Reviewers absolutely love the smell, and they say it’s the most effective blend they’ve used as a sleep aid.

Dry Hair In Half The Time With A Bamboo Hair Towel

Going to bed with wet hair can be really uncomfortable, but waiting all night for it to dry is even worse. This bamboo hair towel is softer and lighter, so it cuts down on damages and split ends, but because it’s made from mostly bamboo viscose, it’s extra-absorbent and dries hair in half the time. It also has an elastic loop to keep your towel on your head and out of your way, and people say it’s comfortable, effective, and just as easy to care for as any other towel.

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Images: Fotolia

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How To Know If Your Underwear Fits You Correctly By Avoiding These Tell-Tale Signs

Underwear might seem like a pretty straightforward thing, but understanding how to know if your underwear fits you is a bit more complicated than sticking your legs through the holes. For every great pair of underwear I’ve bought, there have been a dozen pairs that regularly inconvenience my life. If you look for these secrets to selecting great-fitting undies in the pairs that you already own, you’ll be way more likely to pick out pairs that fit great, feel great, and look great the next time you go shopping.

Now, please note: I don’t mean to downplay the nightmare that is underwear shopping. It’s often a huge hassle to find your size, you’re not allowed to try them on after you’ve finally found what you’re looking for, and something about the phrase “loose underwear bin” just does not sit right with me. Because I can’t try them on when shopping for new underwear, I usually opt to buy my underwear online. Then, at least, I have the reviews, pictures, and size charts to guide me. Once you know your underwear mistakes of the past, it makes the whole experience that much easier. Check out these telltale signs that your underwear just isn’t working for you, so you can finally find a pair that does.

1. You’re Getting Yeast Infections

When yeast infections are a common thing, it’s a telltale sign that the material you’re wearing isn’t breathable enough. Go for something sheer and lacy, like these Lunaire boy shorts. They come in your choice of five different designs, and have a stretch lace trim that offers full coverage without restricting air flow. Reviewers say they’re sexy, fit well, are stretchy and comfortable, and they totally love the quality.

2. You Feel Too Confined

When your panties start to feel more like a prison than a means of hygiene, switch to this Maidenform lace thong. The stretchy lace band provides an effortless fit, the breathable cotton lining allows for just the right amount of protection, and the back fits comfortably, too. It’s got such high ratings because it hugs the right places, looks great, and feels like nothing at all.

3. You Can See Underwear Lines

Some people aren’t bothered by underwear lines, but if you are, try these no panty lines thongs. Their entirely seamless laser cut and body-hugging fabric is invisible underneath slacks, yoga pants, or tight dresses, and they provide a great shape that works for many style preferences. You can get it in your choice of five different colors, and they’ve been called a “must have” for all tight clothing.

4. The Seams Are Cutting Into You

If you’re perpetually dealing with red lines on your skin and seams that seem ready to snap, go for something like these seamless hipster panties. Instead of thicker, confining material, these edges are super flat, so they stretch and mold to your body for a comfortable and effortless fit. They also won’t ride up, and are made with a lightweight, durable, and breathable fabric

5. They're Making You Itchy

A lot of women are really sensitive to certain fabrics, or the dyes, additives, or chemicals within them. If you’re perpetually itchy down there and you’ve ruled out the possibility of a yeast infection, check out these Boody organic bamboo women's briefs. They’re made with 80 percent organic bamboo rayon, which makes them extra soft, lightweight, and comfortable, as well as moisture-wicking and breathable.

6. You Don’t Have Enough Butt Support

Some people totally go for the under-butt look, but if you find yourself having to pull your underwear down over your cheeks all day long, go for something with more coverage, like these luxe hipster undies. These undies have a satin stretch waistband and a breathable lace front, which make them perfect for lounging around in comfort or turning things up.

7. They’re Drooping In The Crotch Area

When you start to feel the crotch of your underwear slipping down your pant leg, it’s time for an upgrade. This 'No Pinching, No Problems' modern brief panty is a go-to for so many women because it’s made from a stretchy and shape-holding material that hugs your body in all the right places. It offers full coverage and a high elastic waistband that keeps your underwear where it should be, and one reviewer puts it quite eloquently: “I thought I was going to have to resort to suspenders. Thankfully, a pair of these came straight to my door, from this purveyor of undergarments.”

8. The Waist Gets Stretched Out Too Easily

If, by the third wash, your underwear looks more like a classy curtain draped halfway across your butt, this Calvin Klein modern cotton bikini panty is an awesome option. It’s got a comfortable but durable wide waistband to keep things up and in place, and the bikini fit is crazy comfortable, fits well, and feels great.

9. You’re Flat-Out Uncomfortable

If a pair of underwear is just all-around pinchy, tight, and confining, go for the next size up. These Youmita bamboo panties are some of the most comfortable styles out there, and they’re absolutely adorable, too. They’re made from cotton, spandex, and bamboo yarn, and are super breathable, soft, and hug the body in all the right places without making you feel restricted.

10. You Don’t Feel Protected During Your Period

Regardless of your go-to feminine hygiene products, there are some panties you just don’t wear that week — for example, your favorite white lace thong. Instead, reach for these leak-proof undies. They come in a pack of two or three, and they are made with an inner leak-proof lining that can hold hours of that arbitrary blue liquid in period commercials (or, y’know, blood). Use them alongside tampons or pads for assured protection, or entirely on their own, and reviewers say they’re comfortable, they fit well, and they offer full coverage.

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9 Indoor Cycling Mistakes You're Probably Making (And How To Fix 'Em!)

At one of my old indoor cycling studios, there was this guy. No, this isn't that kind of story. It wasn't his looks that kept me staring at him throughout class, it was his technique. I'm not a certified instructor (I may be obsessed, but even I'm not that hardcore), but his seat was too low, his knees too high, and his speed way, way too fast. As everyone else was trudging up a hill to Depeche Mode, this guy looked like he was about to spin himself right off his bike.

My point is, as much as I love indoor cycling, the benefits — major calorie burn without too much of a time commitment, plus endurance and strength training — are totally negated if you aren't doing it the right way. It sounds obvious (and is true of pretty much any workout), but many people don't realize exactly how important the right technique and preparation is in order to get the most out of a great cycling session. So, we called up Jessica King, a coach at the NYC cycling studio Peloton, to school us in all the common indoor cycling mistakes — and how to fix them.

1. Your seat isn't at the right setting.

Having your seat too high or low can throw off your whole ride. "When the seat of your bike is too low, there is potential damage to your knees and lower back, plus your quadriceps work harder in this position leading to a labored pedal stroke and muscle fatigue early on in the ride," explains King. "If your seat is too high, it forces the knee to hyperextend and, in time, will cause damage and pain to the knee joint, hips and back." Um, it's also super uncomfortable, right?

"To find the sweet spot for your saddle, stand next to your bike with your feet flat on the floor," says King. "The seat post height should be adjusted so that it comes right up against your hip. Have a seat and clip into the pedals. When your foot is flat and at the six o'clock position (the base of the pedal stroke), there should be a very slight bend in the knee. Be sure to keep your foot parallel to the floor and avoid pointing your toes. If the leg is straight, adjust the seat so that it is slightly lower. If your knee has too much bend, position the saddle higher."

2. Your handlebars aren't at the right setting.

This one isn't as serious as the saddle setting, but can still affect your ride."If you have a history of neck, shoulder, or back issues — or you're new to cycling — raise the handlebars slightly," suggests King. "This will alleviate the stress to injury-prone areas, keep your body in proper alignment and allow time for beginner cyclist to develop the 'core' strength needed to ride with correct form. As you progress and get more comfortable on the bike you can play around with dropping the handlebars down a bit, keeping in mind they are only there to "assist" your ride. Be weary of leaning into your handle bars and stressing your wrists. Send your weight back into your legs and hips and keep the grip soft."

3. You're not riding in the right position.

Every rider is different, but here's the general rule of thumb when it comes to sitting on the bike, according to King: "Keep a slight bend in the knees, with tush on saddle. The nose of the saddle should be sticking out between your thighs, and your tail should be hanging slightly off the back. With your hands resting gently on the sides of the handlebars, relax your elbows towards the floor. There should be a slight lift of the pelvic floor — your belly button pushes back towards to spine to offer added core support. Lift your heart and eyes and relax the shoulders down and away from the ears. This is starting position."

4. Your hips aren't in the right position.

Ah, position three — it always feels easier. But, if it feels easy, you're probably not doing it right (sigh). "I always feel the most powerful here and I know that my glutes (AKA booty) are working, keeping my parts high and tight!" says King. "You should feel the saddle flirting with your inner thighs as you ride out in third. Be sure to keep the energy initiating from the core and working in opposing directions: forward out of the head and back out of the tail. If your hips are not back, your body will lean forward and the momentum of your climb will subsequently pull from your lower back and eventually your neck and shoulders."

5. You're cheating on resistance.

First of all, we've got a cycling myth to dispel: "Super high resistance will not give you bulkier thighs," says King. So, no more cheating! "At Peloton, we use metrics that allow you to define resistance and interval train with precision. When your coach is calling out a target resistance to meet, most of the time, this is not a suggestion, but a calculated formula to achieve maximum results and keep you safe on the bike. You would have to ride improperly for an extended amount of time to overdevelop the quadriceps. Correct positioning and training at high resistance allows more toning and shaping of the muscles throughout your entire body."

6. You're going too fast.

Some classes can feel like a race, especially if you've got a speed demon next to you (ahem, see above). But faster isn't always better. "If you're anything like me, you love the thrill and epinephrine rush provided by firing up those fast twitch muscles," says King. "However, anything above 120 revolutions per minute is not a smart place to ride for an extended amount of time — it's is not very efficient either. A well-taught spin class should only have you at a super high cadence for a short amount of time. Otherwise, you should be on the beat!"

7. You're not paying attention to the beat.

There's a reason indoor cycling classes are known for their music — most instructors plan their playlists very carefully, in order create a killer workout. "I stay very connected to the rhythms and allow the music to dictate the cadence and mood of the ride," explains King. "I use music to keep riders motivated, connected to one another and even pull emotion on steep climbs or intense moments. My soundtracks are strategically planned to follow the ebb and flow of a ride, and beats per minute are catered to match a target RPM. I say, let the music move you, inspire you and drive you to keep pushing!"

8. You're wearing the wrong gear.

It seems like a no-brainer, but I've seen people show up to studios in jeans or flip-flips. C'mon. "There is no such thing as right and wrong gear; it's more about a level of comfort and confidence on the bike," says King. "Stay away from baggy shorts or pants that could become distracting as you ride. Wear a sports bra that provides ample support and keeps the girls in check. I strongly suggest wearing cleated cycling shoes that clip into the pedals — this allows you to maximize your workout and feel completely immersed in the experience. Keep in mind that you will walk out (of my ride, anyway) completely drenched in sweat, so be sure to wear athletic type clothing that doesn't lose shape when wet. The three most important things for a successful ride: towel, water, and proper shoes."

9. You're cutting out early.

I get it, you're busy. We're all busy. But leaving two minutes early is more harmful to your body than it is helpful to your schedule. "Stretching is an important piece of the puzzle. Like anything, it's all about balance," explains King. "It's very important to counter all of the intense work that you just did by allowing the muscle to release and elongate. When we ride, we shorten the muscle groups via contraction to maintain proper form. In particular, the Psoas muscle (in your spine and pelvis) and the Iliotibial Band (IT Band) get overworked and, if not addressed, can lead to loss of power and poor function on the bike — not to mention, tightness and pain of the lower back, hamstrings and knees. When stretching after class, be sure to give your calves, hamstrings, quads, glutes, and pecs some extra love and attention. A foam roller is a great way to massage tight muscles and release lactic acid buildup without the added cost and time of a massage. Although, wouldn't that be nice?"

Main image: gstockstudio/Fotolia. Other images: Courtesy of Peloton.

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Can I Make My Period Come? 6 Ways To Jumpstart Your Menstrual Cycle

Periods are different things to different people, but we can probably all agree that sometimes, periods are inconvenient, inconsistent, and irritatingly irregular. Not only can an irregular period mess up your whole week — but even a period that arrives on schedule is usually traveling with its buddies, cramps, moodiness, depression and other PMS side effects that you may just not have time to deal with during a particularly hectic week. For all these reasons, I'm sure you've wished you knew how to make your period come a million times. I mean, sure, menstruation is an essential part of a being a woman, and sometimes it can make you feel wonderfully connected to the cycle of your own body and fertility — but other times, it can be frustrating to feel like such a big part of our bodies and our lives is totally out of our control.

But there are actually ways to have greater control over when your period comes, even if you're not on hormonal birth control. Though our cycles are unique to our bodies, they also react to exterior forces, some of which can induce your period to come early. This is a reaction we can all use from time to time — whether we want to deal with our PMS before we have a big presentation at work, or if we're about to go on vacation, and want to make sure that we don't spend our whole trip in our hotel room, doubled over with cramps.

These methods aren't foolproof, and won't work for everyone every time. And if a method doesn't seem to be working for you, definitely don't take extra medication — it might just not be one that meshes with your personal body chemistry. But if you're in a tight spot, and want to try everything you can to get your period on schedule, give one of these six methods a shot.

1. Take A Birth Control Pill

If you're on the Pill, you can totally manipulate when you’ll get your period and when you won’t. According to Dr. Valerie French, if you want to get your period sooner, then just switch to your placebo pills. If you want to skip your period all together, go straight into the hormonal pills instead of taking your placebos the week you’re supposed to.

2. Try Parsley Tea

As any herbalist will tell you, emmenagogues are a family of herbs that stimulate blood flow in the pelvis and uterus, and can sometimes make your period come sooner. To safely induce your period, you can try some mild emmenagogues like parsley, ginger, yarrow, rosemary and sage. The recommended dosage for these herbs is two to four cups a day, taken in tea form. Although these herbs are not toxic to adults, you still want to be wise about using them. Don't go over the recommended dosage, and consult an herbalist before taking them.

3. Have Sex

During sexual intercourse, the stimulation of the vagina causes pelvic blood flow to head in that direction. "After the sexual intercourse, the vagina relaxes, thus triggering the shedding of the uterine lining," notes MD Health. And sometimes, this can send your period on its way.

There’s also the fact that semen softens the cervix, which can result in bringing on early menstruation (obviously, this method should only be used in couples were everyone is tested, monogamous, and using reliable birth control). Sex really is good for everything, isn’t it?

4. Reduce Stress

Yes, it's easier said than done — but since we already know that massive stress can make your period late by days or even months, then it certainly makes sense that reducing your stress can keep your period on track. In fact, according to MD Health, managing your stress could even make your period surprise you with an early visit.

Cutting down on your workload —especially working at night — taking up yoga and/or meditation, and taking hot baths or applying hot compresses to your abdomen can help Aunt Flo speed up her arrival.

5. Exercise

The endorphins released during a high-intensity workout can both relieve stress and lower estrogen levels, according to the fitness experts at LiveStrong. Both of these things are ideal when trying to induce your period.

However, you don’t want to workout too much. If you over do the elliptical, you could chase your period away, because your body may interpret all that excessive exercising as stress, making your period run late instead.

6. Drink Tropical Juices

Home remedy advocates suggest both orange juice and papaya juice as delicious and nutritious ways to get your period to come. These tropical fruits are known as “heat inducing” fruits because they cause the body temperature to rise, which can aid in menstruation. The vitamin C in orange juice can also help trigger your period’s appearance. Sure, it's not as fun as having sex — but it might be a tad more convenient.

Images: Benjamin Franck/Flickr

Source: bustle.com