Health-Fitness Tips,Tricks And How To Tutorials Which Will Help To Live Life Healthy-Wealthy And Enjoyable Forever.
Peanut Butter Banana Bread Overnight Oats
Need an on-the-go breakfast? Try Monique from Ambitious Kitchen’s peanut butter banana bread overnight oats.
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021: Productivity hacks, getting better at Orangetheory, and the power of “no” with Katy Widrick
Hi friends! I’m so excited for today’s podcast episode because I’m chatting with a good friend of mine and a huge part of the behind-the-scenes magic here on the blog: Katy Widrick.
When I think of people who are just slaying it at life, Katy is one of the first who come to mind. She does so many different things, does them extremely well, makes time for her health, and is super organized and efficient. For today’s podcast episode, I thought it would be fun to hear some of Katy’s tips for productivity plus chat about fitness, carb cycling, and so.much.more.
Here’s a little bit about Katy:
Katy Widrick is the owner of Make Media Over, a managed services and consulting company for bloggers, businesses and online influencers who are looking to scale up without stressing out. She’s also an Emmy-nominated television and documentary producer, a personal trainer and group fitness instructor and a mom of two. Learn more at makemediaover.com and find Katy on social media @kwidrick. You can also get her FREE 14-day guide to a more efficient life at https://makemediaover.com/efficient.
In this episode we chat about:
– How to stay motivated and organized when you have a lot on your plate
– Tips for getting stronger at Orangetheory
– Carb cycling
– The power of saying “no”
– When to delegate
and how to avoid burnout.
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.
The post 021: Productivity hacks, getting better at Orangetheory, and the power of “no” with Katy Widrick appeared first on The Fitnessista.
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Watermelon Salad with Feta & Mint
Enjoy this crisp and refreshing salad for breakfast, lunch or dinner.
The post Watermelon Salad with Feta & Mint appeared first on Under Armour.
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Not Giving 100 Percent Can Actually Help You Get Fitter
It took years of having a torrid, on-again-off-again relationship with working out to finally discover a deep and abiding love for fitness—and a six-pack. My secret? I gave myself a break and stopped asking myself to be so hardcore. Seriously, rarely do I give more than 70 percent of my max effort.
It's hard to believe that you don't have to torture yourself to be fit, especially when every ripped-AF person you meet at a coffee shop is raving about the CrossFit class that just made their eyes bleed (... awesome!). Besides, conventional bro wisdom and even scientific studies declare that the harder you work out, the better results you get. (Failure, bro!!! You gotta get to failure, BRO!!!) Yep, I swallowed that blue pill too.
It's just that hardcore workouts NEVER worked for me.
People thought I was fit because I had the highest PT score in my battalion—as a former medic, I could run 20 miles at the drop of a hat and knock out 130 push-ups in a minute. But despite being able to perform under pressure, I never felt fit.
That might've had something to do with the fact that I always had some sort of catastrophic injury that kept me from being consistent and gaining muscle. And truthfully, injury was okay with me because I hated working out. It was a high-stress, low-fun thing for me, and I'd take any excuse to avoid it.
So I settled for being "skinny fat" and semi-sedentary throughout my early- to mid-20s, only reverting to binges of hardcore exercise when I got fed up with the way my body looked and felt, and always burning out or getting injured. I was basically a bulimic exerciser.
That you could enjoy your workouts and essentially be a balanced human being hadn't occurred to me yet (failure, bro, failure!!!). But shortly after I turned 28, I came across one of those YouTube videos that just happens to resonate with you in a satori-like moment from God (is there an algorithm for that?). And it had me drinking a new flavor of Kool-Aid within 24 hours.
Firas Zahabi, head coach at Tristar Gym, was featured on the Joe Rogan Show, where he talked about reducing exercise intensity for more consistency, better form, and more gains. That's where I learned about the 70 percent principle: Only on rare occasions, Zahabi says, should you extend yourself past 70 percent of your perceived maximum effort. Basically that means fewer hardcore workouts and more "softcore" workouts.
Certified personal trainer Shawn Mynar agrees, saying that workouts for overall fitness should primarily be full body and low intensity, with your exertion level somewhere between 60-70 percent of your perceived max.
The idea is never to be fatigued so that you can do high-quality reps all throughout the day—we're talking anywhere from five to seven 3-5 minute mini-workouts—that way, you can continue working out the next day (when hardcore lifters can barely get off the pot). It was good enough for elite marathoners and weightlifters, so I gave it a shot.
I was hooked after the first day.
The first thing I noticed was that I actually enjoyed the workouts. Instead of going cross-eyed and crying in a corner (OK... maybe it was never that bad), my "softcore" mini-workouts were no longer than a coffee break—and just as energizing.
I did my first 5 sets of 10 push-ups at 9 a.m. and was ready for the second round by 10, then repeated the cycle every hour or two until sunset—either hitting the floor right next to my writing desk or sauntering to a park five minutes from my house.
The best part was that instead of looking to the clock and thinking, Ugh… I've gotta go work out, I actually couldn't wait to break away from work to use my body and feel like a human being again. It was totally stress-free and fun, which is the exact opposite of what working out had always been for me.
And yeah, I work from home—so you might be thinking, um, this sounds super inaccessible, but I know a guy who used a conference room in his office for the same type of training. Where there's a will (and a decently flexible work environment), there's a way.
I ended up finishing the day with about 300 push-ups total, which was more than I would normally do in my hardcore days, and I felt awesome—no strains, no DOMS, no crying in dark corners. I did pull-ups the next day (each round was 3 sets of 7), and the same thing happened—I just wanted to go back to my bar and do more and more, because now that I wasn't killing myself, I could actually enjoy the movement and feel energized.
I worked in days of burpees, just five at a time, short sprints of 40 yards, squats, planks, weight training—rarely going over 70 percent max. And it was the same story for each: I fell more in love with fitness after each set. No injuries, no burnout. Just more energy and results.
Friends and family were commenting on my changing physique within the first month.
My (admittedly kinda weird) family members started talking about my "nice tummy." By month two, I had a defined six-pack for the first time in my life, and my notoriously hollow upper chest was finally starting to fill out. The fact that I was still working out by the third month was a testament to how well the 70 percent rule had worked for me because I'd never stuck with anything for that long.
This isn't to say there isn't a type of person that can get energized by crazy-intense workouts. It's just that I was never that person, try as I did. The best part of it all? After years of dreading exercise, working out this way finally sparked my love for fitness. And that's something everyone can use.
Dan Dowling is a writer and coach in Albuquerque, New Mexico. Got some fitness or career goals you're putting off? Swing by his blog, Millennial Success.
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The Food Additives You Should Definitely Avoid (and 3 You Don't Actually Need to Worry About)
The nutrition label reading mantra "if you can't pronounce it, don't eat it" has long been passed around as good advice for how to fill your grocery cart. Most of us have learned to regard unintelligible, chemical-sounding ingredients as a major red flag in our foods.
But the reality of which additives are dangerous (and which are safe) is actually more complicated than just avoiding ingredients with more than a couple of syllables. Some common additives, whether used to increase shelf life, add texture, or enhance flavor, are actually harmless—even if their names sound like gobbledygook.
So how do you know which is which? Though you’d have to dig into some serious science to filter through all the thousands of additives in our food supply, here’s the lowdown on three common ones to steer clear of and three that are a-OK.
Stay Far, Far Away
Partially Hydrogenated Oils
First, some good news: As of June 2018, the FDA has banned the use of partially hydrogenated oils in American foods. These chemically altered oils contain the harmful trans fats definitively linked with cancer, heart disease, and obesity—so it’s about time we stopped eating them altogether. Still, it could take a while for them to cycle out of our food supply entirely, as they may lurk in canned or frozen foods around your home.
Even if a nutrition label claims a food contains zero grams of trans fat, look for the words “partially hydrogenated” on the ingredient list for the real truth. Prior to the FDA’s new ruling, a loophole allowed food manufacturers to claim their products were “trans-fat free” if a single serving contained less than 0.5 grams of the stuff. Considering the fact that we’re only supposed to have up to two grams of trans fat per day, even a half a gram is significant.
Red Dye
OK, we’ll admit that for a food additive, “red dye” is surprisingly pronounceable. But that doesn’t mean this bad boy gets a pass. Researchers have been investigating its safety for decades, with unflattering results. The commonly used Red 40 contains a chemical called p-Cresidine, which reports have “reasonably anticipated to be a human carcinogen.” And though red dye has not been proven to cause ADHD or hyperactivity in children or adults, it may aggravate symptoms.
Of the several varieties of red food colorings, Red 3 is the most controversial, with evidence linking it to damage of human liver cells (comparable to the damage caused by certain chemotherapy drugs). While banned in numerous countries, it continues to show up on American grocery shelves.
Though you might expect to see it in M&M’s or maraschino cherries, red dye can show up in surprising places. Keep an eye out on salad dressings, flavored yogurts, and cereals. (Thankfully, it’s easy to recognize since it’s just the word “red” with a number after it.)
Potassium Bromate
Most commercially prepared breads require a little something besides flour, water, and yeast to keep their chewy, springy texture and to rise up nice and tall. Potassium bromate has been used in the U.S. for more than a hundred years as a “flour improver” that helps strengthen bread dough.
But this chemical agent may have some scary drawbacks. It’s been associated with an increased risk of cancer as far back as 1990. Like red dye, potassium bromate is illegal in many countries around the world, including India, China, and the entire European Union. The Center for Science in the Public Interest places it in their “avoid” category, defined as anything “unsafe in amounts consumed or is very poorly tested and not worth any risk.” Next time you shop the bakery aisle, check bread labels carefully.
You Can Stop Freaking Out About These
Acetic Acid
When you think of acid, you may picture a devastating liquid that could bore holes through your stomach—but in the scientific sense, all foods contain some balance of acidic and basic flavors. So the word “acid” on a label doesn’t mean it’s anything to avoid. Acetic acid is a component of vinegar that, when added to other foods, imparts a signature tartness. Condiments like mustard and ketchup, and pickled products like sauerkraut get a dose of acetic acid for added bite.
Tocopherols
You may have spotted this multi-syllabic mystery word on cereal boxes or peanut butter, often in the form of “alpha” or “mixed” tocopherols. Sound like a poisonous cocktail? It’s actually nothing of the kind. Tocopherols are a form of vitamin E, a critical nutrient that serves numerous functions in the body, from maintaining healthy skin to boosting the immune system. As an antioxidant, vitamin E also helps combat aging by keep cells “clean” of damaging free radicals.
It gets better. The tocopherols used in foods are typically derived from plant oils, so they act as a natural—as opposed to a synthetic—preservative that increases shelf life. Sounds like a win-win for food manufacturers and consumers alike.
Maltodextrin
Though it’s another long word that conjures up images of lab coats and test tubes, don’t be scared off by maltodextrin. This additive is a white powder derived from any of several starches, including potato, wheat, corn, or rice. It helps thicken or increase volume in foods like puddings and muffins and can add a touch of extra sweetness to canned fruits.
Because it comes from starch, it’s really just another simple carbohydrate—not necessarily great for your blood sugar, but not dangerous, either. Maltodextrin has been recognized as safe by the FDA and the Center for Science in the Public Interest, and (tellingly) is approved in countries all around the world.
The Takeaway
As always, fresh, whole foods are the best way to go when it comes to eating a healthy diet—but since we’re only human, and processed, prepared foods find their place in even the healthiest diets (who has time to make every single meal and snack from scratch?!), knowing what to look for when you read labels can help you choose which additives you do and don’t want to put in your body.
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Forget Candy Apples. These Healthy Baked Apples Are What Fall Dreams Are Made Of
Every Monday on our Instagram stories, we share a super-easy, 7-ingredients-or-less recipe. Follow us for a new episode each week!
'Tis the season to go apple picking and bring home way more apples than you could possibly eat. So what are you supposed to do with all those leftovers? Bake 'em, of course!
While we love traditional candied apples, we can't deny that they're pretty bad for us (and our teeth). Instead, we're putting all those apples to good use with this healthy baked apples recipe. They're basically little apple bowls that we stuffed with a delicious, healthyish filling.
Share a photo of your own healthy baked apples on Instagram and tag us @greatist.
Healthy Baked Apples
Recipe adapted from: Making Thyme for Health
Makes: 4 apples
Ready in: 45 minutes
INGREDIENTS
4 apples, stems removed
3/4 cup oats
1/2 cup chopped mixed nuts
1 teaspoon pumpkin spice or cinnamon
3 tablespoons maple syrup
1/3 cup shredded coconut
Pinch of salt
2 teaspoons coconut oil, melted
Greek yogurt, for topping
DIRECTIONS
1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
2. Using a knife, cut the top 1/2 inch layer off of each apple. If necessary, slice a thin sliver off of the bottom so the apples sit flat on the baking sheet.
3. From the top of the apple, cut down and around the center of the core, leaving about 1-inch of flesh at the bottom. The apple needs to be hollow enough to hold the filling but not so hollow that it breaks or collapses. Use a spoon to scoop out the core and seeds.
4. Combine oats, chopped mixed nuts, pumpkin spice or cinnamon, maple syrup, and shredded coconut in a small bowl.
5. Divide mixture evenly among the apples, so they're all relatively full but not overflowing. Top each apple with 1/2 teaspoon of coconut oil to help the filling crisp up.
6. Bake apples for 30 minutes or until tender. Top with Greek yogurt and serve!
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Constipated? These Are the 8 Best Ways to Keep Things Moving
When it comes to your health, nothing's taboo—including poo—and for good reason.
But while constipation might not seem like a major problem, it's usually a sign that there's something else going on in your body, says Kristin Koskinen, RDN, LD, CD. And while turning to medication like laxatives may be an easy solution, it's important to figure out why you're suffering from constipation, both so you can treat it and avoid uncomfortable bouts in the future.
"I like to get to the root issue and resolve it," says Koskinen. "What's causing the constipation? Diet? Lack of exercise? Chronic dehydration? Could it be a medical condition like irritable bowel syndrome?"
If you're dealing with chronic constipation without relief, try talking to your doctor—it may be a sign of an underlying condition. But if you're like most adults who deal with constipation here and there, it could just be a sign that it's time for a lifestyle change.
As it turns out, the best treatments for constipation are also great practices to prevent it from recurring. So, if you're feeling stuck (heh, literally), here are a few of the best ways to get things moving again.
1. Eat a kiwi (yes, way).
If you're dealing with constipation, what you eat (or don't eat) matters. Bryan Tran, D.O., recommends you avoid processed foods—which are often stripped of fiber—and opt for unprocessed snacks instead. Not only will this help treat and prevent constipation, but it will also leave you feeling full longer since dietary fiber has a positive impact on satiety.
Another great way to treat constipation?
"Onions can also have a laxative effect," Koskinen says. "Eating a sautéed onion can get things moving right along."
Kiwi is another great source of extra fiber—which can help get things moving. Studies suggest that green kiwifruit is especially good at increasing frequency, stool volume, and softness—as well as making it easier to, well, go—thanks to a handy little enzyme that stimulates your upper gastrointestinal tract.
2. Consider using psyllium.
This is a soluble fiber that can pass right through your digestive system, and it's been shown to increase stool frequency. You can get it in pill or powder form—but it can also block some fat-soluble vitamins, so avoid taking it too close to mealtimes (and maybe avoid taking it regularly too). And be sure to drink plenty of water with it—which leads us to the next note.
3. Hydrate, hydrate, hydrate...
"We hear that you should drink more water all the time, but here's a very valid reason why hydration is important: The water from the colon is pulled back into the bloodstream when the body isn't getting enough fluid from external sources. This leads to hard, slow-moving stools," Koskinen says. She recommends trying warm lemon water if you need a little flavor in your H2O.
Not sure how much water you should be drinking? Here's a good guide.
4. ... but conversely, drink some coffee.
Need an extra boost? Studies suggest that drinking coffee (even decaf) can help get things moving again, but make sure you aren't drinking too much since caffeine is a diuretic and can actually leave you dehydrated. Koskinen recommends steering clear of other caffeinated drinks if coffee isn't your thing.
5. Jump on the probiotics bandwagon.
Are they controversial? Yup. But repeated studies have shown that probiotics can help your gut (and your constipation) out too. The jury may be out, but we think probiotics may well be worth it.
6. Up your fiber intake (but not too high).
"Your grandparents may have called it roughage; the technical term is dietary fiber. Insoluble fiber (meaning it doesn't dissolve in water) provides bulk to stool, which helps to speed it along to a timely exit. Soluble fiber dissolves in water and helps to draw water in, which makes stool soft," Koskinen says.
While studies show that dietary fiber does help ease constipation, the amount recommended daily varies. Try incorporating some high-fiber foods into your diet—especially fruits, vegetables, and whole grains—and make sure you don't overdo it. Research suggests too much fiber can have the opposite effect, so you'll want to aim for 25 grams of fiber per day for women and 38 grams for men.
7. Do your breathing and get a massage.
It might sound weird, but there's some evidence that doing breathing exercises, exercising, and getting massaged may help increase frequency (but you'll still need to change your diet to see more change).
8. Hit the gym.
As it turns out, exercise is good for *all* kinds of health—especially digestive. "Walking, running, and strength training are all excellent promoters of bowel movements," Tran says. "Exercise aids with mechanical digestion and breakdown of food, helping you to pass stools."
One study showed that adding 60 minutes of exercise just three times a week was enough to significantly improve digestion over a 12-week period, meaning it might be time to get moving if you want to get things, erm, moving.
Bottom line? Dealing with constipation isn't fun, which is why prevention is also a great cure. It may sound repetitive, but—when it comes to your digestion—the same things that get things moving again are also what keep it going over the long term.
"To prevent constipation, aim to eat at least 35 grams of dietary fiber per day," Koskinen says. "Drink more water (aim for half your body weight in ounces as a general rule) and move more."
Jandra Sutton is an author, historian, and public speaker. She lives in Nashville with her husband and their two dogs, and Pluto is still a planet in her heart. You can follow her on Twitter and Instagram.
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5 Ways to Have a Healthier Thanksgiving
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5 Ways to Have a Healthier Thanksgiving
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Instant Pot Chicken Tortilla Soup
This Instant Pot Chicken Tortilla Soup only takes 10 minutes of prep work. It’s gluten-free, high in protein, and makes the house smell amaaaaazing. It’s an awesome fall dinner the whole family will love.
Hey friends! How ‘bout a bowl of soup?
It was sweater weather for a miraculous 2 weeks here, but now it’s back in the 80s. Even so, I’m still craving and enjoying soup a few times a week. It’s an easy way to get in protein and veggies, it reheats beautifully for lunches, and the girls will actually eat it. High fives all around.
One of our very favorite: chicken tortilla soup.
But, I kinda cheat to make it.
My favorite hack to getting the prep done in less than 10 minutes and make it taste amazing: rotisserie chicken meat. I loooooove using rotisserie chicken in casseroles, soups, and one-pot meals. Not only does it cut the cooking/prep time WAY down, but it adds so much flavor. The dogs agree. They stand in the kitchen and bark at me the entire time I remove the meat. Of course, I share the love with them. (Also, I think Bella needs a chicken birthday cake again this year.)
I’m pretty particular about chicken tortilla soup. A lot of restaurants serve this abomination that’s packed with slimy cheese, random veggies, and corn. Corn has no place in my soup. (Sorry to all the corn lovers out there, but nope.) In this case, simple is better. Let the real flavors shine though, pump it up with some fresh lime juice, and it will set your soul free.
All you do is make the broth in the Instant Pot,
place some tortilla chips into a bowl,
pour the broth and chicken mixture on top,
then add your toppings (cheese, lime juice, sour cream, avocado, cilantro). That’s it!
Here’s the super quick and easy recipe:
- Rotisserie chicken meat from one whole chicken
- 4 oz canned diced green chilies
- 1 heaping tablespoon tomato paste
- 3 cloves of garlic, minced
- 1 heaping teaspoon ground oregano (if you can, pick it up in the international aisle)
- about 40 oz chicken broth
- Tortilla chips (salted or unsalted; I prefer unsalted and then can add more salt at the end)
- Lime juice
- Cilantro
- Sour cream*
- Cheese*
- *= can use a dairy-free version. All toppings are optional!
- 1. Set the Instant Pot to sauté mode and let it heat up for a minute or two.
- 2. Add some olive oil to the pot, the green chilies, garlic, and season with salt and pepper. Cook for 2 minutes, until fragrant.
- 3. Add the tomato paste and oregano. Heat for a minute, then whisk in the broth until smooth.
- 4. Stir in the chicken and cover.
- 5. Set for 20 minutes on the soup setting. Allow the pressure to release naturally for about 10 minutes, then quick release to get the remaining pressure out.
- 6. Place some chips at the bottom of each serving bowl. Pour the broth/chicken mixture on top and add your toppings. Feel free to add more salt if needed.
- If you're using the slow cooker instead of the Instant Pot, follow the same steps, but cook 3-4 hours on high (for 4-6 hours on low) in the slow cooker.
- Feel free to change up the toppings according to your preference! Fresh lime juice is a must, k?
So, tell me friends, what’s your favorite soup recipe? Please send all of the links my way! I’m always looking to change it up.
We also love this detox chicken soup, this Greek chicken soup, and Livi’s favorite soup.
xo
Gina
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This Vegan Meal Prep Method For Grain Bowls Is Utter Genius
P’s 3rd birthday celebration
Hi friends! Happy Monday! How was the weekend? I hope you had a great one. Ours was filled with family, friends, and lots of cake. Aka all the good stuff. 
I have so many pics and adventures to share in another post, but for today, I thought I’d focus on P’s birthday celebration. Thank you again so all of your sweet birthday wishes for her. I read many of them to her and she had the cutest little smile on her face.
We woke up on Friday morning extremely late. I went to an event for Kyle on Thursday night – I can’t wait to tell you all about it! – and when I got home, I played birthday fairy, hanging up P’s birthday banner, putting out balloons, cards, and gifts.
When I finished up and crawled up to bed, I forgot to set my alarm for the next morning. We woke up when we were supposed to be leaving to drop Liv off for school, so instead of getting dressed in a crazy rush, I let Liv stay home for the morning so we could all enjoy P’s birthday breakfast together. We were walking downstairs when the doorbell rang and of course, it was madre with surprise birthday donuts.
When I was little, my nana would always bring Dunkin’ Donuts before school to sing “Happy Birthday” with a candle. Madre is carrying on the tradition. <3 I made some omelets for the girls to go with their donuts, we sang “Happy Birthday,” and P opened a few of her gifts.
After we dropped Liv off from school, we came home to put all of the party stuff into a large box, and left for the Children’s Museum. We picked up nana on the way.
(Side note: I recently got these APL shoes and loooooove them.)
They completely redid one of the front rooms of the museum and it’s SO cute. It’s like a mini Tucson with a Sabino Canyon, Colossal Cave, “A” Mountain, and Kitt Peak. We checked out all of the exhibits, P had the best time, and before we knew it, it was time for nap. We picked up Livi from school, grabbed the cake, and headed straight to Jump Tucson to get everything ready to go.
(Madre and nana met us there, which was AMAZINg because nana watched the girls jump their hearts out while Madre and I set up the decorations, desserts, and party bags)
P’s theme was princesses, so naturally, I consulted the Etsy experts for the decor things
(I don’t even like to pretend I’m super crafty and would rather support the craft endeavors of others.. who happen to be way better at it)
I ordered these cupcake toppers, confetti for the tables, centerpiece, this AMAZING princess birthday banner, and picked up the rest of the supplies from Target. The treat bags were filled with mini stamps, play doh, bubble wands, pull-back cars, and Annie’s gummies.
The cupcakes were from Whole Foods, and a friend from high school made the most gorgeous and DELICIOUS princess cake.
(Check out her Instagram here! Ashley is also the pastry chef for Lovin’ Spoonfuls, which is a wonderful vegetarian restaurant in town)
When I read the list of flavor combos to P, she immediately piked the apple pie cake with apple pie filling and cinnamon frosting option. (She had great taste, right?) The cake was so moist, perfectly spiced, and had thin slices of cinnamon apples with fluffy cinnamon frosting in between each layer. The outer roses were a perfectly sweet buttercream. Seriously the cake was a dream come true. (Also, it was completely vegan!) So many people said it was the best cake they’d ever had at a birthday party, and everyone in my family is already stoked because we’re ordering another cake from Ashley for my birthday next month.
(PS cold leftover cake out of the fridge was basically the best thing ever)
(All of our pics look like this now. Wearing my fave J Crew top)
The family, our friends, and P’s friends from her preschool all came out to celebrate with us. I invited P’s class, unsure of how many would actually come because they’re still pretty little, and was so happy that almost all of them could make it! I knew a handful of them from drop-off and pick-up, but it was fun to put faces to the stories that P tells me when I pick her up from school. 
We had pizza, veggies, fruit, and sang, “Happy Birthday” which could probably be dubbed P’s new favorite song. She heard it probably 10 time on Friday and danced and smiled each time haha.
Also, we ended up having the entire jump place to ourselves! Apparently they’re really slow on Friday nights. Guests kept asking if I’d rented it out, but nope. We just got lucky.
(Please look at her face of jumping intensity.)
After the party, the girls were totally wired from all of the jumping and sugar, we packed up and headed home to open gifts. She’s still getting the hang of the whole gift and unwrapping thing – she couldn’t believe that they were all for her – and has really enjoyed all of the generous and fun books and new toys she received from her party. She really loved hanging out with all of her friends on a Friday night. At least once every day since her party, she’s told me, “Mama, I had so much fun at my birthday party. I had the best time with my friends.”
It was a perfect celebration for such a fun, sweet, and funny little goose. I’m looking forward to Halloween this week and even more holiday festivities coming up.
What did you do this weekend? Anything fun? And important question: favorite cake combo? Mine is yellow cake with chocolate frosting.
xoxo
Gina
Congrats to the winner of the podcast giveaway: Kim N.! Stay tuned for more fun giveaways heading your way.
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Are You Mistaking This Serious Problem for a Yeast Infection?
If you have a vagina, chances are you've experienced feeling like it's on fire—not in the sexy way, but in the make-you-want-to-straddle-a-slab-of-ice-naked way. When the burning sensation is accompanied by an itch that won't quit, many of us will self-diagnose a yeast infection and head to the pharmacy. But your vaginal flora might not actually be to blame.
If you use condoms and are experiencing the aforementioned symptoms you, like 4 percent of the general population, may have a latex allergy.
Latex sensitivity comes in three flavors: life-threatening, misunderstood, and bearable. The first, Type 1, is a true allergy to the protein found in rubber trees that latex is made from. This serious allergy can lead to trouble breathing, hives, and even anaphylactic shock.
The second isn't an allergy to the latex protein but a sensitivity to one of the chemicals or adhesives used in the production of latex products. The final category, "irritant dermatitis," shows up as a rash or patch of dry skin that's usually not itchy and is typically caused by repeat contact with latex. (Think nurses who wear surgical gloves every day or cafeteria employees). However, this kind of irritant dermatitis can lead to a full-blown latex allergy.
A mild allergic reaction to latex condoms can feel similar to a yeast infection: There's the itching and burning, maybe some swelling. This is why a latex allergy is often left untreated (my vagina and I suffered for years before my doctor and I finally made the connection).
"People who have a latex allergy or sensitivity are often misdiagnosed and treated for recurrent infections instead," says Jessica Shepherd, M.D., an OB/GYN and founder of Her Viewpoint.
How to Tell If It's Really a Latex Allergy
If you suspect an allergy, there are additional symptoms to pay attention to: Look for cross-reactions with other latex products, such as gloves, balloons, and rubber bands. In my case, I discovered a scaly patch of skin on my hand after wearing latex gloves at work and a rash between my toes after wearing my gym shoes.
Sensitivity to certain foods is common as well. "I've often seen a cross-reaction to kiwi, chestnut, banana, and avocado," says Cliff Bassett, M.D., author of The New Allergy Solution. These foods contain a protein similar to the one found in natural latex and can provoke an allergic reaction.
Another giveaway is timing. "Symptoms occur during or soon after intercourse," Shepherd says. It can take another day or two for delayed symptoms like a rash to show up, but, unlike with a yeast infection or bacterial vaginosis, the trigger will always be contact with latex.
However, sometimes the problem isn't with the condom itself, but with what comes on it: If you're using pre-lubricated condoms, especially those that use a spermicidal lube, the lubrication may be the culprit. Try using non-lubricated condoms (and a bottle of lube that you know you're not allergic to).
But if you're experiencing severe allergy symptoms, like trouble breathing, you should go straight to a hospital—possibly inside an ambulance. "Symptoms may be mild and quickly advance to more life-threatening forms, including wheezing, trouble breathing, and anaphylaxis," cautions Basset. If you find yourself in that kind of a state, it's not time to mess around.
What to Do About It
And if the problem persists, you'll have to stop by your gynecologist's office. The only way to truly rule out either a stubborn yeast infection or a latex allergy is to test for it. "You'll need to see a specialist in vulvovaginal disorders or an allergist to get to the bottom of the situation, once your doctor has ruled out other causes," Shepherd says. If it turns out that latex is the culprit, you have a few options (other than abstinence, which… nope).
"Polyurethane condoms are thinner but stronger than latex, and they transfer heat more efficiently, which may enhance sensation," Shephard says. And there are newer polyisoprene condoms, which are a more flexible option that many find to be a comfortable fit (and don't make a potentially distracting crinkling sound the way polyurethane ones do).
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6 Tips for Getting Back Into Running (When You Just Really Don't Wanna)
A few years ago, I would have told you that running was kind of my "thing." From 2011 to 2016, as Forrest Gump so eloquently put it, "if I was going somewhere, I was running." In those years, I racked up an impressive amount of miles, including a full marathon, about a dozen half marathons, countless 10ks and 5ks, and a Ragnar Relay.
And I loved it. Like head-over-heels, butterflies-in-the-stomach loved it.
But that's not the way I feel today. Somewhere between the major life changes I've experienced over the past few years (including buying a house, moving to a new state, launching a business, getting engaged, planning a wedding, and tying the knot), I have officially fallen off the running bandwagon—and fallen out of love with running.
The thought of a popping in my headphones and running a 10k just doesn't fill me with the same excitement it used to, and there's something about that that makes me really sad. But just because running and I are going through a rough patch doesn't mean I'm ready to throw in the towel on this relationship. I'm determined to fall back in love with running—and what better time to do it than fall, with all its perfect weather, gorgeous foliage, and promises of a post-run pumpkin spice latte?
I know I'm not the only runner whose relationship with running has hit the skids, so I asked the experts how to reignite the spark in my relationship with running—and how to not only lace up my shoes and hit the pavement, but to actually enjoy it again.
1. Remember what it's like at the finish line.
One of the most swoon-worthy parts of being a runner? That feeling you get when you cross the finish line of a big race. When you've been out of the game for a little while (or, in my case, a long while), it can be easy to forget just how amazing that post-race feeling is. So why not hang out at a finish line to remind yourself?
"Volunteer at a local race ASAP—and then sign up for one a few months down the line," says Jessica Sebor, 10-time marathon finisher and current partner at Day/Won.
When you volunteer at a local race, you get to see and experience the pride runners feel when they cross the finish line and remind yourself that you can feel that way again too. "There's nothing like seeing other people experience that finish-line feeling. Volunteering will give you those warm-fuzzies and motivate you to reach your own goals," Sebor says.
2. Enlist an accountabilibuddy.
"When you fall out of love with something, it's usually either because it's gone stale or you've gotten jaded! Accountability partners give you a new, fresh reason to get out the door and perceive running through a different lens," says Nicole DeBoom, founder of Skirt Sports and president of the nonprofit Running Start.
If you're struggling to find joy in running, find strength in numbers. Having a running buddy will not only help you stay committed to your running schedule, but it'll also make the process a lot more fun (is there anything that makes a long run go by quicker than some good, old-fashioned gossip?).
"Multiple studies have shown that people with accountability partners are more likely to stick with an exercise routine than those who go it alone," Sebor says. "But beyond simply getting the job done, a buddy makes running much more fun. Running with a friend makes the workout feel more like a social meetup than a solo chore."
3. Put some skin in the game.
If you're the competitive type (guilty as charged), there's no quicker way to spark motivation toward something you're dreading than turning it into a contest.
"Strike a deal with a 'run reward jar.' Put 30 one-dollar bills in a jar, and every time you skip a planned workout, take $1 out," says Stamford, CT-based personal trainer Lauren Seib. "At the end of the month, use the extra cash for something that makes you shine, like a massage or dinner at your favorite restaurant."
Because you won't want to take money out of the jar (and "lose" against yourself), you're more likely to get up and run even when you don't want to—and because you get to spend the money on something fun at the end of the month, it gives you something positive to look forward to.
Want to up the competition? Loop in someone else and raise the stakes. "For a little twist, try this with your best friend or significant other," Seib says. "The runner who skipped more workouts throughout the month buys the other dinner!"
4. Make your run fun.
After taking some time off from the running game, running can feel long, monotonous, and kind of boring. Not so fun, right? By consciously looking for ways to make your runs more entertaining, you can push through early training and make it out to the other side (where a long run might actually sound like your idea of a good time).
So how, exactly, do you make your runs more fun?
First, you can break up some of the monotony with strength training. "Add in strength moves at certain markers, like five push-ups every stop sign or tricep dips on every other park bench," Seib says. "Your legs will get a breather, and the rest of your body will get some attention. Win, win."
You can also make things more fun by switching up your route. "Try a new loop you've been wanting to sweat-test or take it to the trails," Seib says. And if you're not sure where the most fun runs are hiding? Hit up your social media feed. "Still feeling 'blah?' Blast an Insta story asking your followers for their favorite local paths for fitspo," Seib says.
5. Start slow.
In your quest to fall head over heels with running again, you might be tempted to hit the ground running (literally), but nothing will kill your rekindled love affair quicker than an injury. So make sure to start slow.
"Engaging in any athletic activity in a high-strain or vigorous manner without proper acclimatization can ultimately lead to injury," says Michael Ryan, orthopaedic surgeon and sports medicine specialist at Andrews Sports Medicine & Orthopaedic Center. "Returning to running requires consistent and graduated training to allow the body to respond."
If you want to avoid injury, ease your way back into a regular running routine and increase your mileage slowly. "In general, it's recommended not to increase activity or mileage by more than 20-30 percent per week," says Miho J. Tanaka, M.D., director of the women's sports medicine program at Johns Hopkins.
6. Make running a practice in gratitude.
Practicing gratitude has been shown to have positive benefits, including improvements in mental and physical health—and according to Sebor, it could rekindle your running flame.
"Up your mental game by practicing gratitude before, during, and after every workout. Whenever I don't feel like getting out the door, I remind myself how lucky I am to be able to move my body and work up a sweat," Sebor says. "Also, this sounds cheesy, but physically smiling during a run can make everything feel better. Meb Khelfezi does this during races, and as an Olympic medalist, he's probably on to something! After the run, thank yourself for doing something good for your mind and body."
Reminding yourself of how grateful you are for running (even when you don't feel like it) can make it easier to lace up your shoes and get moving. "It's normal to dread the first few steps, but it's rare to finish a run and say 'I wish I didn't do that,'" DeBoom says. "You're almost always more grateful, clear in mind, and healthy in body after a run."
Deanna deBara is a freelance writer and accidental marathon runner living in Portland, OR. Keep up with her running adventures on Instagram @deannadebara.
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Things about 3
And just like that, our little baby is 3.
3 years ago, she came into the world, after a pretty grueling labor. I’ll never forget Livi rubbing my back as I groaned through contractions at home – just before Tom dropped her off to enjoy her first sleepover ever at our friend Betsy’s house – and when P finally came out, the nurses had the biggest smiles on their faces. I love the joy in all of her birth photos. Everyone was so happy she made it here safely, and equally surprised to see a toddler-sized human come out of my body.
We’ve been through so much in 3 years. Even when we were in the height of her reflux, she was still the happiest baby when she wasn’t sick. She’s always been snuggly, smiley, and so in tune with everyone around her. I’ve always felt like she was older and wiser than she actually is, and so many people in our lives say the same thing. The preschool teachers at her school couldn’t believe she was “only 2” because she acts, talks, and looks so much older. She’s like a tiny buddha, often spouting words of wisdom far beyond her years.
Liv and P are completely different, and complement each other so perfectly. They’re the sweetest little sisters and 100% best friends. They get along extremely well and are always looking out for each other. If I think about it too much, it makes me cry. I just feel so lucky to have them.
Here are some things about 3:
– 3 is big, but still little. She can do so many things on her own, like get dressed from head to toe, but will always still ask for a snuggle or a hug. She’s still my baby koala and loves when I hold her. I feel like she’s half as tall as I am already, so I’m holding her as long as I can. Even though she feels so much older than she is, I always have to remind myself that she’s barely 3.
– 3 is copying her sister in any possible way. From things like talking like a parrot (complete with, “Squack!” after every sentence), crazy dance moves, and telling me to, “Just chill, mom.”
– 3 is fearless and confident. I just hope we can do everything we can to protect and cultivate that confidence so it will last as she grows.
– 3 is carrying around a plush sloth because, “He’s my best friend.”
– 3 years goes simultaneously slowly and also flashes in the blink of an eye. I feel myself missing these ages and stages even though they’re happening right now. I look at the girls and wonder how the heck I lived without them for so long.
Happy 3, sweet P. We love you so much and I feel so thankful to be your mama.
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Winter Cycling Tips For Commuters
Healthy tips when life is busy
This post is sponsored by Chiquita. Chiquita is partnering with the American Cancer Society in the fight against Breast Cancer. Check out their October Breast Cancer Awareness initiative here. It’s a cause that’s near to my heart, and I love that they’re spreading the message of the benefits of a healthy lifestyle.
This month, I’m proud to be partnering with Chiquita to help encourage action from millions of consumers in the fight against breast cancer. Through October, more than 200 million Chiquita bananas will feature pink stickers for Breast Cancer Awareness Month. The pink stickers are intended to serve as a reminder about the importance of eating healthy, donating, signing up for a Making Strides Against Breast Cancer® walk, or getting recommended screenings. Chiquita supports the American Cancer Society’s (ACS) mission to save lives. According to the ACS, adopting a physical, active lifestyle and consuming a healthy diet, with an emphasis on plant foods, can help reduce the risk of cancer.
As the days get shorter (and hopefully a little colder around here?) I feel like our schedules get more and more packed. There are holiday celebrations, school functions, extracurricular activities for the girls, parties, festivals, birthdays (all of our birthdays are in the next few months!), etc. While everything is SO much fun, it can make it a bit more challenging to stick to our usual active, healthy lifestyles. That’s why for today’s post, I thought I’d share some of my favorite healthy living hacks for when your routine is a bit busier than usual so you can ensure you’re adopting the active lifestyle that the ACS recommends.
If you can’t hit the gym for a full workout, split it up into mini segments at home.
I’m a huge believer in splitting up workout sessions if you don’t have time for a class or full workout. 10 minutes here and there can really add up, especially if you’re pushing yourself. When you work out at a moderate to vigorous level, your metabolism is elevated. If you work out 3 times during the day (even if it’s only 10 minutes in each session!) you also get 3 EPOC, or Excess Post-exercise Oxygen Consumption, sessions. Consider it a bonus instead of a fail if you end up needing to split up your workout time. I like 10 minutes of HIIT intervals, 10 minutes of strength, and 10 minutes of yoga, core or stretching.
No time for a full meditation session? Set a timer for 5 minutes, find a quiet spot, and breathe.
I use the Breathe app on my watch, even though it conveniently tells me to breathe when I’m trying to get the girls to get ready for school or to stop doing gymnastics at bedtime. (It’s like it really knows when I’m stressed!) No matter what I’m doing, I start the Breathe app when it notifies me. It only takes 60 seconds to breathe and come back to earth and I always feel better afterwards. If I can, I’ll set a timer for 5 minutes, find a quiet spot (ha!), and use the time to focus on my breath while thinking of my favorite mantra. Set a timer as a reminder to hydrate. Whenever I get super busy or we have a lot going on, it’s really easy for me to forget my big water bottle at home and forget to hydrate. Seeing “drink up, buttercup” on my phone screen reminds me to get in some H2O.
When you don’t have time to do a full meal prep, plan and prepare something for the following day.
I haven’t been able to do full meal preps in a while, but instead, I just try to take some time each night to pack the girls’ lunches and figure out my own snacks and breakfast for the next day. I’m a huge fan of making breakfast the night before because it makes mornings a thousand times less hectic. Chiquita bananas are a great on the go snack or breakfast, that does not require any preparation.
We can’t control every factor that could lead to disease or illness in our bodies, but it’s important to focus on the things we can control like exercising, eating nutritious foods, sleeping well, managing stress, limiting alcohol consumption, and hydrating. Even when we don’t have as much time as usual or that we’d like, there are still tiny steps we can take each day for our health that have a cumulative effect. Along those lines, the American Cancer Society recommends at least 150 minutes of moderate (or 75 minutes of vigorous) intensity activity a week along with a diet consisting of at least 2 ½ cups of vegetables and fruits per day. Little burst of exercise here and there throughout the week is a great way to make a couple hours of activity fly by.
Make sure you’re keeping an eye out for the pink stickers on your Chiquita bananas throughout October and look for some healthy recipes that meet the American Cancer Society’s nutritional guidelines on Chiquita.com!
What’s a small step you take each day for your health, even when things are more busy than usual?
xo
Gina
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4 Super-Important Foot Stretches for Runners
If something's up with your feet—whether it's low-key arch pain or something more intense like plantar fasciitis—it can get in the way of a lot. You're aware of the discomfort the moment you get out of bed in the morning, when you're walking (sometimes, hobbling) to the office, and especially during exercise. And as a runner? Foot pain is the hands-down absolute worst.
For me, the shooting pain in my foot began back in April right after running the Boston Marathon. I was relieved when, after some rest, it died down over the summer months—so much so that I signed up to run my seventh full marathon this November. As my training ramped up, that lingering, sharp sensation kept creeping back. The longer it persisted, the more I knew I needed to get it checked out.
Cue a doctor visit, podiatrist consultation, X-ray, and MRI.
A thick stack of medical bills later, I was greeted with my diagnoses (yep, plural): a neuroma (irritated nerve) between my third and fourth toe, and bursitis (a small sack of fluid) between my second and third. Since the pain wasn't really excruciating at any given time and often disappeared for days on end, the podiatrist and I agreed that it was better to do some physical therapy instead of anything invasive.
My recovery quest took me to Bespoke Treatments Physical Therapy, where the team taught me different drills to strengthen my entire kinetic chain, including my feet. I learned about toe-ga (yep, toe yoga, where you work on moving the big toe separately from the others) and the benefits of balance drills, including single leg squats. I also found comfort in learning that I wasn't the only runner not prioritizing strengthening my feet.
"Foot function tends to be low on most people's priority list," Tyler Nightingale, DPT, told me. "But your feet are the foundation of your body and the first point of contact in a chain of joints that make up your lower quarter."
All the more reason to take the time to strengthen and stretch the feet if you're a big-time runner.
The (sometimes painful) truth is that dysfunction at the foot can set us up for problems higher up—after all, our feet have muscles that need strengthening just like the rest of our bodies. So take it from me: Don't wait for an injury to strike to build up essential foot and ankle mobility and strength.
Here, Nightingale shares his essential foot strengthening and stretching routine, which can help you stave off issues—and maybe expensive medical bills too. Nightingale suggests doing these exercises three to four times weekly, completing the circuit twice through without rest.
1. Big toe extension lunge
Try it: Stand inside a door frame with the bottom of your big toe butting against the wall, angled upward toward the hips. This is your starting position. Lunge forward, so that your knee has room to actually go on one side of the doorframe. You'll feel a nice stretch under the big toe. Return to start for one rep. Do 14 reps; repeat on opposite side.
The expert says: "Adequate big toe extension is very important for healthy foot function. This stretch also helps mobilize your plantar fascia, which can develop problems when mobility is reduced."
2. Lacrosse ball plantar surface rolling
Try it: Put a lacrosse or small massage ball under the arch of your foot. Applying pressure, roll the ball forward and back, side to side, under your foot. Continue for 60 seconds; repeat on opposite side.
The expert says: "This is a great release for relaxing all the muscles on the bottom of your foot after a run. They help support your arch and stabilize your foot and are worked hard after a run."
3. Gastroc and soleus foam rolling
Try it: Grab a foam roller. With the roller placed under your calf, right below the knee, place your hands on the ground a few inches out on either side of your hips, fingers pointing toward your feet. Press down into your hands to lift your butt off the mat, keeping your calves balanced on the roller. Roll your calf 10 times, making sure to avoid the back of the knee. Repeat on opposite side.
The expert says: "Chronic tightness in the calf muscles not only feels horrible but is linked with various foot and ankle pathology."
4. Pronation and supination drill
Try it: This one is wacky, so take a look at the video! Start standing with your feet together. Take a wide step back with your right foot and turn your toes out so that you almost create a 90-degree angle with your feet (the heel of your right foot will be about a foot away from the heel of your left). Then step your right foot in front of your left, internally rotating and making a T-shape with your left foot (your left toes should intersect your right arch). Do 12 times; repeat on opposite side.
The expert says: "Your body can't function properly without adequate amounts of both these motions, so it's valuable to practice these regularly, especially if you have a past history of foot or ankle injury.
Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle. Follow her on Instagram.
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Why Is It That Some People Just Can't Dance?
If you've ever been to a wedding, you know one hard truth: Some people just can't dance.
Sure, nobody expects a dance floor full of Fred Astaires, but is there any real, scientific reason why some people just can't feel the beat? (Sort of!) And can you fix it? (Yep!)
So if you fall more to the Drake end of the dancing scale (I'm using the almost-scientific Drake to Baryshnikov scale here), there's hope. Scientists and dance professionals have some insight on how to be a better dancer, even if you think you have two left feet.
The Rhythm Is Gonna Get You
Globally, pretty much every culture has incorporated some form of dance. That's because rhythm naturally affects us. When you hear music you like (or music you hate that still has a pretty catchy beat), your body wants to move in time with the rhythm. You might not break out into a moonwalk, but almost all people will nod their heads or tap their toes unconsciously with the music.
And that's true even as a fetus! Moms talk about babies kicking around when certain songs come on (my youngest sister was apparently really into that Chipmunk Christmas song in utero), and a study from Duke University found that babies can detect rhythm in the womb.
But it's not quite so simple. Musicians from Pharrell to Justin Bieber have complained about audiences clapping off-beat to their songs. As a person who's taught musical improv, I know firsthand that finding the beat is not always natural. And that doesn't even include all the dads on dance floors who look like they've never encountered the concept of rhythm.
For a small portion of people, this lack of rhythm has a name: beat deafness. A study from McGill University found that three percent of people suffer from congenital amusia (...which might become my drag name), and that means they can't perceive music through either pitch, timing, or rhythm.
An even smaller percentage of the amusical are considered "beat deaf." As in, they cannot find the beat in any form of music. The study found two such beat deaf individuals. Though they could keep time with a metronome, once actual music entered the picture, they were lost.
Are you (or your dance-impaired friend) beat deaf? Probably not. It's extremely rare. Though nearly all humans have some sense of rhythm, i.e., they can tap their feet to the beat, that doesn't mean they have a good sense of rhythm. Remember those bad clappers Justin Bieber yelled at? They were clapping to the beat—just not the right beat for the style of music. As soon as he stopped the song and corrected the audience, they were able to do it correctly. Sorry to reference the Biebs so many times: He just actually proves a point.
Yes, there are people with a bad sense of rhythm. From my experience, those people thought I'm just not good at rhythm and never tried to learn. But with a little guidance, they could find a basic beat.
If you're not inclined to trust an improv teacher/freelance writer on the art of dance, here's an actual professional's POV. "If you give yourself enough time and are dedicated to the learning process, even the most challenged can develop their rhythm at any age," says Preston Li, an instructor at the Beijing Dance Academy. Sure, not everyone will tap out Whiplash-style syncopations, but even the rhythmically challenged can find a beat… with practice.
She Blinded Me With (Dance) Science
So, if most people aren't beat deaf, and rhythm isn't the only answer, what else makes a dancing so hard? Well, Northumbria University and others finally decided to study dance because it's a form of courtship and attraction that's gotten relatively little scientific love—especially since people sometimes evaluate mate potential based on their moves alone. The studies aimed to find the moves that make women and men more attractive to one another. Note: All the studies in this section were based on heterosexual attractiveness. Sorry.
For women, dances that involved hip swings and asymmetrical movement of the arms and thighs were considered most appealing. So, maybe something like this.
The study concludes that hip movement may indicate fertility and increase attractiveness to males. Fertility does seem to get guys going since another study found that strippers made more money per lap dance when they were ovulating. So, ladies, if you really want to get a guy hot and bothered, let him know that an egg just dropped into your fallopian tube.
But what sexy moves can men do to look like Travolta on the dance floor? Well, according to Northumbria University, women liked "variability and amplitude of movements of the neck and trunk and speed of movements of the right knee."
Oh man, remember in Magic Mike where Channing Tatum moves his right knee? His knees were really the least of my concerns during that dance, but that must just be me because the study said it's all about neck, trunk, and knee. So, by that logic, this is one of the sexiest dances of all time.
The study also broke down the best moves for men in this video, while women can use this vid as a tutorial.
Now, maybe I'm crazy, but that doesn't really look like great dancing. The male avatar does the running man, for crying out loud! So we have to keep peeling this dance onion to find another layer of the bad dancing mystery.
Shame, Shame, Shame
As the good folks over at Northumbria University pointed out, dance is often used as a form of courtship. And even if you're not trying to find a life mate, there's a strong sexual component to social dancing. Guess what else goes along with sex and moving bodies? Shame!
Dancing, moving your body around, and trying to be sexy are all fairly vulnerable acts. Because if you do a bad job, people think you look stupid, you get rejected, and you wind up embarrassed. This fear of embarrassment often makes people stiff and uncomfortable on the dance floor.
Also, dance is not always embraced. There are tons of stories of high schools banning dances or putting "leave room for Jesus" type rules in place. And although Footloose was not a documentary, it was based on a real "No Dance Allowed" town.
Pablo Solomon, an artist and former teacher at the Houston Contemporary Dance Theater, says that a lot of his students came from backgrounds where dance and shame went hand in hand. For those students, "they not only have to teach their bodies to move in time with music, but they must often overcome the stiffness and awkwardness of suppressed guilt and fear."
Solomon found that overcoming the potential embarrassment of dancing led to the greatest growth. "Many were so tense and full of fear of embarrassment or being ridiculed that any attempt at movement seemed to await some sort of horrible repercussions," Solomon says. Once the student relaxed, they were able to find rhythm more easily, which led to better coordination and confidence in their abilities.
In my opinion, embarrassment and shame are the biggest reason why people suck at dancing. Or at least, why I suck at dancing. Now, I have a good sense of rhythm, took dance classes from first grade to college, and did musical theater for a living. If you need a pas de bourrée and single pirouette, I've got it (I mean, I'm not heading to ABT, but I'm not terrible). But put me in a club? Sweet Jesus, that's some sad business!
It's not because I don't know how to dance. It's because the idea of moving without choreography in a sexy way fills me with embarrassment. So, I look like an awkward weirdo (if I ever try to dance at all) because I'm so self-conscious about every move.
Now, I'm not saying that everyone is like me, but the risk of potential embarrassment often outweighs the rewards of dance for many people. So if everyone really could "dance like no one else is watching," we'd probably be a lot better off (and we wouldn't have to see that quote on a stock image of a girl in a boho dress spinning in a field ever again).
You Have to Practice
Another reason dancing is hard? Because it's hard. But Solomon has found that almost all of his dance students got better with time, no matter how bad they were to start. But it took practice. And most of us aren't going to go to a dance studio to get better for the one wedding a year we go to.
If you want to get better at social dancing? Well, unless the waltz makes a comeback, there's no place to go to get better. You have to risk stepping out onto a dance floor with a bunch of cool, sexy people and just give it your best shot. There aren't even moves to learn! You just have to kind of gyrate and move your arms asymmetrically until you get it right.
When you already feel like you're a bad dancer, it's unlikely you'll seek out a lot of opportunities to learn how to get better. Instead, you ignore it, drink a little too much, and do some crappy moves at your niece's Bat Mitzvah when your favorite song comes on.
Dancing is both perfectly natural to humans and incredibly complicated: It takes the ability to process music, understand rhythm, and have a good sense of coordination to be able to do basic moves. You have to do all that and not feel self-conscious about flailing your body around in front of strangers. Honestly, it's surprising that anyone can dance.
Still, there's hope for the dance challenged. If you want to get better in a hurry, just get over the embarrassment, practice finding rhythm, and let that right knee go to town.
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